Balanced Nutrition

6 of the Best Healthy Desserts that Won't Ruin your Progress

6 of the Best Healthy Desserts that Won't Ruin your Progress

If you have a sweet tooth like I do, you will want to have ways to combat that while satisfying it, but not ruining your progress at the same time. ...
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Sweet Tooth Hacks

Sweet Tooth Hacks

I am a sweet tooth junkie, so that was really my biggest worry when it came to my journey to lose weight and compete as a bikini competitor....  What I...
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How to Get Out of Your Nutrition Rut

How to Get Out of Your Nutrition Rut

I have been asked recently what I did to get out of my nutrition rut, and I can honestly say that I had to think about it.  I never thought...
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A Simple Way to Create a Meal Plan that Works for You

A Simple Way to Create a Meal Plan that Works for You

I have been often asked how I would create a meal plan for myself that I could prep and then stick to.  I will say though that it was not...
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10 High Protein Low-Carb Snacks that Everyone will Enjoy!

10 High Protein Low-Carb Snacks that Everyone will Enjoy!

If you nutrition plan calls for higher protein, you will most likely need some kind of protein in every meal including your snacks. 

Sometimes it is easy to get stuck into a rut and try to figure out what to have on the go with your busy schedule. So Top Knot Strong has put together 10 high protein and low-carb snacks that you and the whole family can enjoy while still reaching your goals! 

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Little Known Ways to Handle your Cravings

Little Known Ways to Handle your Cravings

Some days will be harder than others as you start your journey and notice that you have cravings like no other.. It makes it hard to want to lose weight...
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IIFYM vs. Meal Plans

IIFYM vs. Meal Plans

When looking at starting a new nutrition plan, there are a ton of different options which can be overwhelming.    Do you eat more protein, stick to low-carb, or try...
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How Kamila Made Small Changes for Long-Term Results

How Kamila Made Small Changes for Long-Term Results

    Here's what Kamila had to say about making the small changes: "I have always had weight problems, where my weight would be up one minute and the next...
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How to Start Meal Prepping

If you want to save time and money while also dialing in on your health and fitness goals, meal prepping is key! When starting to meal prep if you have...
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15 Essential Healthy Grocery Food Staples

I am sure that you have heard it over and over again. 80% of your results comes from what you eat on a consistent basis.The other 20% comes from exercise....
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Protein 'Frosting' Recipe

If you have a sweet tooth like we do, you might be concerned with being able to have sweets when in competition prep or when just losing weight in general....
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Easy On-The-Go Egg Muffins

I like to keep it simple. The more simple the better for me and it also usually means time saved as well ;) These are a great go-to Breakfast or...
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