How to Make a Salad Satisfying and Tasty

If you’re eating a plate full of spinach, topped with bland chicken, drizzled with a light dressing or skipping the dressing all together—I don’t blame you for complaining about how salads taste horrible and leave you feeling hungry still.

You’re just eating leaves with flavorless protein—of course you don’t want to eat a salad.

When you salad the right way, it’s satisfying and it’s delicious. So Ima teach you how to do that.

Here’s how:


Grab a big bowl because you’re about to make a big ass salad. BIG.


Start with the base, which is obvi, the leafy greens—spinach, spring mix, arugula, romain, kale.


Pack it with veggies—cabbage, carrots, cucumbers, tomatoes, pickles, tomatoes, onions, peppers, broccoli.


Flavor it up with a serving or two of fat—avocado, cheese, olives, drizzle of oil, bacon, hard boiled eggs.


Add in some carbs—potatoes, fresh fruit, corn, quinoa, beans, tortilla chips.

**𝘤𝘢𝘳𝘣𝘴 𝘢𝘳𝘦 𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭 — 𝘐 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘭𝘺 𝘱𝘳𝘦𝘧𝘦𝘳 𝘵𝘰 𝘢𝘥𝘥 𝘮𝘰𝘳𝘦 𝘧𝘢𝘵 𝘵𝘩𝘢𝘯 𝘤𝘢𝘳𝘣𝘴. 𝘐𝘵 𝘬𝘦𝘦𝘱𝘴 𝘮𝘦 𝘧𝘶𝘭𝘭𝘦𝘳 𝘭𝘰𝘯𝘨𝘦𝘳***


Bulk it up with protein—chicken, ground beef, pork, steak, canned tuna, shrimp, salmon.


Dress it up with: a low cal dressing, vinegar, spritz of citrus, salt, pepper, and/or herbs.

And just like that, you like’s almost like a put a spell on you 🤫⚡️🧙🏽‍

The Best Thing to Do When You're on Your Period.

You are bloated, uncomfortable and emotional. Your are more prone to feeling sensitive and vulnerable. Your productivity is shot to shit, and the only thing you can fathom doing is laying in bed, eating copious amounts of food—preferably coated in chocolate. All while simultaneously having blood flow out of your body.

This happens every month.

Rather than demanding yourself to push through it, to sack up—slow down and actually listen. Let your body rest, let her bleed, give her love. Give yourself permission to do the thing that is going to make you feel better.

You're probably feeling one or all of these things below, and this is how I want you to handle it:

“I feel disgusting”

You’re experiencing discomfort throughout your body. You feel heavy, bloated, boggled down with cramps, and suddenly you catch yourself looking in the mirror in utter disgust.

You are faced with body image issues, perhaps more than you’re used to.

Remind yourself that this is part of menstruation—this is how your body reacts. Don’t let something natural be accompanied with shame, embarrassment and self sabotage. Instead, proceed with consideration and compassion.

You can bring awareness to the change, without attaching it to a meaning. Instead of saying, “Ew. Gross. I am so bloated.” You can objectify it and say, “I am bloated because of my period. This is normal.”

Detach from the notion that implies your body’s biology is disgusting. You’re body is beautiful and so is the nature of it’s inner workings.

“I don’t want to move.”

Working out is beneficial, but it can also feel unbearable—especially when the flow is heavy. Rather than forcing yourself to exercise intensely, exercise intuitively.

The first couple of days might call for doing something easygoing. You’re body could be asking, “Hey, you. Can we do something laid-back today?”

Listening to your body’s intuition—she is communicating with you and it’s your job to honor her needs.

If she is asking you to slow down, you need to do exactly that. Self care isn’t always about vigorous exercise, sometimes it’s the exact opposite. Try going for a walk in mother nature or flowing through a vinyasa — move your body in a way that feels right. It could be something intense, but it could be something light. Let go of the narrative that’s telling you what you’re doing isn’t enough, because adhering to your body’s needs is more than enough.

“I want to eat everything!”

You’re hungrier and have more cravings than usual. While gluttony isn’t the answer, eating slightly a bit more could be. If you feel like consuming more food or need to have chocolate single night, do it—just don’t over do it.

Everything in moderation is fine. Restriction never works, especially on your period.

“Why am I crying?”

You don’t need to hide your emotions under a mask or have a justifiable reason as to why you feel the way you do. Cry for absolutely no reason, shred to tears, pour it all out.

It’s okay, you’re allowed.


All and all, you’re probably going to be moving less, eating more, feeling emotional AF. But, be kind to yourself, baby girl, because all of that is perfectly okay.

Want to learn how to feel confident in your body, just as it is? Join my 5 day FREE body confidence course by clicking here.

How to Stay on Track on Vacation (While Enjoying Yourself, too!)

Ya know how vacation is about sitting back and fully taking advantage of the fact that you have absolutely nothing to worry about?

Well, back in my dieting days, it used to be the complete opposite. Vacation stressed me out—it was more anxiety ridden than anything and that’s just not how vacation should be spent.

I hate admitting it, but I actually turned down a few trips because I was too concerned and hung up on reaching my goals. I was obsessed—fitness overpowered my life. And the very few trips that I did go on during that phase in my life, my thoughts were consumed with what I was eating or how I would fit in a workout. I would spend time before trips planning where I could eat and locating the closest gyms near the hotel. I’d pack meals for the plane and immediately grocery shop when I arrived…THE FUCK??

This is not how vacation should be. Learn from my mistakes and let vacation be vacation.

If I could go back, I’d whisper in my ear and say, “Weight loss is not that serious, Devi. Cherish these moments and make memories because it is far more important than weighing five pounds less or reaching your goal a week faster.”

I mean, if you think about it and put things into perspective, does one week of being perfect with your routine completely change your body?

No. It doesn’t.

That same concept applies when you reverse it. One week off will not destroy all the habits you’ve built and progress you’ve made. In fact, I think taking a week off from dieting can be extremely beneficial for sanity and refueling that motivation. A week of indulgences often leaves you craving for movement and nourishing foods, which in turn makes it easier for you to want to get back into your routine.

To that, I will say I don’t think vacation means you throw everything out of the window, it’s just giving yourself permission to let loose. Taking care of your body is important—you just don’t have to be obsessive about it, especially on vacation.

With that said, here are some non-obsessive guidelines you can follow when traveling. These guidelines will prevent you from having to re-overcome inertia while allowing you to thoroughly enjoy yourself—that’s what I call a win, win.


Make a commitment to schedule in daily movement, even if that means a shorter workout, just do something. The concern isn’t to set expectations to make strength improvements or aesthetic changes, but rather to stay consistent to keep momentum.

So, set a timer for 10-15 minutes and complete a circuit of exercises. Lucky enough for you, I created a free guide with six quickie workouts that are perfect for traveling. You can download that HERE.


The cool thing about vacation is that it offers new opportunities to move your body in ways that aren’t available to you at home, like: rock climbing, hiking, swimming, surfing, paddle boarding. Take advantage of the myriad of ways you can move and have fun with it.


Drink plenty of water…and wine, but mostly water. When you’re traveling you are more susceptible to dehydration and a weakened immune system; water will help prevent dehydration from happening and flush out toxins—drink up.

An easy way to ensure you’re staying hydrated is to carry a water bottle with you at all times. I bring mine everywhere I go.

Oh…and since I brought wine into the equation. I wrote an entire article on how to drink alcohol without comprising your goals which you can read HERE. Basically to sum it up, enjoy a one or two of your favorite cocktails and then stick to lower calorie beverages the rest of the evening to avoid overloading on sugar (and horrible hangovers).


Ignore all that nonsense that tells you to pack your food and to avoid this and to avoid that—that’s completely asinine. It’s vacation for fuck sake.

Experience the culture and get a taste of everything it has to offer you, literally and figuratively. If you go to New York, eat the pizza (don’t forget to fold it). If you go to Italy, eat the pasta. If you go to Nashville, eat the bbq. Eat it—without guilt or shame attached to it.

Just don’t over do it.

You know that really uncomfortable feeling you get from eating too much? Yeah, lets avoid that. It makes you feel lethargic, tired, bloated and miserable.

Eating a slice of pizza on the streets of New York City will enhance your experience, but letting that spiral into binge does not. That often steals away your experience because you feel too gross and too exhausted to do anything more.

Vacation is the time to let loose and enjoy yourself, but it isn’t a permission slip to go balls to the wall. Stop when you’re satisfied, not stuffed. Avoid the discomfort. No one wants to feel like crap on vacation.

Here is a helpful tip: instead of mindlessly grazing throughout the day, eat fewer meals (like two or three). By doing so it decreases the chances of over eating and over consuming too many calories. It’s also helpful to prioritize protein and veggies because it keeps you more satisfied than a meal that is primarily made up of carbs.


Let’s be honest, your nutrition is completely thrown off and eating a vegetable is sometimes nearly impossible, that’s where supplements come in handy.

I don’t take anything crazy, other than my regular supplements and a few additional ones like a greens powder and one for my gut health.

Check out the greens powder HERE.

Check out total gut health HERE.


Most importantly, relax, unwind, have fun, and make memories.

Happy Travels,

How To Drink Alcohol Without Ruining Your Progress

You’ve heard it over and over again…

“If you want to lose body fat, you need to eliminate alcohol from your diet.”

You are constantly given this asinine advice… But is it actually true?

Contrary to popular belief, it’s not true. While alcohol serves no benefit when it comes to dropping body fat, it doesn’t necessarily undermine your ability to lose body fat either.

Typically speaking, people gain fat from lack of moderation and self control. The consumption of multiple heavy alcoholic beverages followed by poor dietary choices is the cause for the fat gain—but not the alcohol itself.

If you want to lose body fat, you need to be in a calorie deficit and this same principle applies when you incorporate alcohol into the equation. Alcohol is nothing more than extra calories (btw we are talking fat loss here, not optimal health). Therefor, as long as you stay within your calorie range, you can still lose body fat while simultaneously drinking alcohol.

This brings me another important point: Moderation is the secret sauce here (and always). You want 80% of your calories to come from nutrient dense sources—alcohol does not fall under that category. We all know that drinking too much alcohol can impair your ability to function and a host of other undesirable effects.

All is to say, losing body fat doesn’t have to require extremes (besides, extremes aren’t sustainable) and it sure as hell doesn’t have to take you away from your fun. If that was the case, I wouldn’t want to do this fitness thing either—trust me.

To that, here are five actionable ways you can include alcohol into your lifestyle without compromising your fitness goals:


If you’re in a calorie deficit, chances are you don’t have that many calories to work with; the best option for you is to choose lighter calorie beverages. Things like:

-vodka water with extra lime
-add mio drops (I credit this to my girl, Sam, she carries mio drops in her purse, orders vodka water and then adds the drops—it actually tastes great).
-straight up shots of plain liquor
-club soda

You want to limit or avoid: beer, cocktails, mixed drinks, sugary beverages.

You might have noticed that I didn’t add wine to either category—partly because I refuse to talk about wine negatively and also because it just varies on the type of wine.
Another thing I want to add is, if you love something that’s higher in calorie, just have one drink and then stick to lighter calorie beverages the rest of the night.


Party smart, my friend.

Drink some water between your drinks, but not too much because it will counteract your buzz.
And then when you’re finished drinking for the day, chug that water like a mother fucker—this will help prevent a hangover.


There are four macro-nutrients: fat, carbohydrates, protein and alcohol. All of these macros are required for optimal health, except alcohol. Since alcohol is not required, you can count it into your calories as a fat or carb or a combination of both.

Generally speaking, if you’re going to partake in a night full of debauchery (aka more than 3 drinks), just focus on eating lighter throughout the day. The goal is to make sure you stay within your calorie range and reach your protein intake.

So, eat your meals that consist of protein and lots of veggies (things like: veggie omelets, big ass salads, steak and veggies). Not only will the protein and veggies help prevent less drunk eating, but you will also get micro-nutrients in (because, like, health).

Now, if you just want to have a glass of wine with your dinner, skip out on 1-2 servings of carbs throughout the day to save calories for the wine.

Don’t make it complicated or overthink it. Stress doesn’t need to be added to the equation.


Last but not least, pace yourself. Don’t be me when I was 21 years old, taking shot after shot, only to wind up an hour later being too drunk to function. Drink slow and spread your drinks out as much as possible. This helps control the amount of alcohol your drinking and keeps you from getting shit faced.

CONCLUSION: Moderation is the magical potion that grants you both health and happiness.

Cheers to experiences and making memories!



4 Mistakes To Avoid When You're Trying To Overcome An Eating Disorder

Trying to beat an eating disorder is painfully difficult and extremely exhausting.

I know this because I fought the battle myself.

I spent years actively trying to fight an eating disorder, and without even realizing it I was sabotaging my ability to conquer it. I came up with what seemed like valid solutions, but the reality was it only exacerbating it.

These four things seem to be a common theme that many people involve in their recovery, and ones that I personally think make everything all the more challenging.

I want to preference this by saying I am not a doctor or registered dietitian. I have no intent on curing or healing your eating disorder — nor am I qualified to do so. I am speaking on behalf of my own personal story and sharing my insights that helped me that might help you.


When you’re trying to overcome an eating disorder, the last thing you need to do is follow another diet. Dieting itself is the number one contributing factor to the development of disordered eating in the first place.

Trying to heal your relationship with food by creating yet another filter of what you can and can’t eat is like trying to put out fire with gasoline. Another diet is not going to “fix” your eating disorder — it’s going to enable it.

In my experience, I latched on to this notion that I just needed to find different rules and guidelines I can adhere to it in hope to gain control. But an eating disorder is much deeper than just being able to have willpower around food. It’s a mask that disguises your insecurities, your pain and your suffering.

Recovery involves the unpacking of why and how it developed to begin with. It’s addressing the underlying issue and dismantling through all the narratives that are robbing you from feeling normal around food and in your body.

And while I don’t know what that exactly looks like for you, some questions that might be helpful to begin this process are:

Do I use food as a way to cope with my emotions? If so, what is a more productive and positive coping mechanism that I can implement in as an outlet for my emotions?

Do I follow diets because I’ve attached my worth to the way my body looks?

What triggers the behavior or episodes to happen?


The worst thing you can do when you’re actively trying to work on overcoming an eating disorder is judge yourself when you feel triggered and give in. Punishing yourself for your actions doesn’t actually solve or fix anything — it just makes you feel worse.

Which leads into another important thing to remember: you are going to slip up. You can not attach yourself to perfection. This entire journey is full of disarray; it is imperfect and it is messy.

Being “perfect” about your recovery doesn’t minimize your problems, it magnifies them. And although perfection at the surface seems like the solution to succeeding and beating this battle, it’s that exact notion that holds you back from moving forward.

Instead of being hard on yourself about something that is already hard, give yourself more ease. Lead with compassion and understanding. Remind yourself that it’s okay and this is apart of the journey. Celebrate your wins and how far you’ve gotten. If you went from binging every single day to only once a week — that is a huge step. Acknowledge it.

And rather than setting the expectation to be perfect, give yourself permission to fuck up and then learn from your fuck ups.

What caused this to happen? What can you do next time to help prevent this from happening again?


The scale is just another puzzle piece to the problem. It’s part of the reason you are here in the first place and it’s that very thing that triggers you to pursue unhealthy behaviors.

Do not let a numerical fraction hold power of you. You are not an arbitrary number, baby girl. You are so much more than that.

Break up with the scale. It’s a toxic relationship and it’s not serving you. And while I know breakups are never easy, I promise that the minute you cut the scale out of your life you will start to feel less obsessed and more empowered.

And if you’re having a difficult time cutting the strings, at least take space from it for 30 days. You can do it.


I assume that you’re eating disorder developed in private and you more than likely kept it that way (or at least tried to). You continue to hide it because you feel ashamed and embarrassed. Or, because you came up with some justification as to why you shouldn’t reveal it because deep down you want to hold on to it — because you’re not ready to let go of it.

I get it and I understand it because I did that very thing. And I know how scary it is to share this part of your life, but don’t stay quite — speak up and ask for help. Get the treatment and help you need to cure it.

Start with someone you trust, someone who makes you feel safe and is willing to support you through this battle.

And darling, know that you are not alone—you are never alone.

You are strong and I am here for you.

I love you,


I Ate Reese's Cups Every Single Day This Week

There are only a few foods I could eat every single day and not get sick of it—Reese's Cups are one of those foods.

In fact, my girlfriend, Kat, bought me an entire container of them and I've had one (sometimes three) every single day for the past week.

This is called moderation.

A concept that I was completely incapable of applying to my dietary habits in the past. I couldn't quite wrap my head around how anyone could just have one serving, because for me it was an all or nothing thing that frequently spiraled into a full out binge. Five cookies would transition into "Fuck it. What else can I eat?"

The main cause for this (and for many people) is that I never practiced moderation—I only practiced deprivation. I was always following diets that mapped out what foods I could and couldn't eat. And sure, while I could eat those foods on a cheat day, it was only allowed once a week—nothing outside of that. So when the opportunity of indulgence presented itself, my response become to consume all the food since I wouldn't be aloud to eat it the next day and since I already "messed up." There was absolutely no room for moderation and that is why it was foreign to me.

It wasn't until I started actively implemting moderation into my lifestyle that I started to finally grasp the concept. I now successfully have one serving or even just a bite at times which is honestly powerful since I spent years before this struggling.

All is to say: this was not an overnight process—moderation came with practice. It came with trail and error. It came with giving myself compassion when I slipped up. It came with eliminating the notion that having a cookie equates to messing up, because it doesn't. It came with letting go of the idea that food is either "good" or "bad" because it's not—food is just food. And last but not least, realizing that it's a smarter choice to eat a serving of Reese's Cups every single day that fit into my allotted calories instead of balling all out and exceeding my calorie intake—science says.

And for those who claim that moderation is just an excuse to eat whatever you want, you are absolutely right and I am in not ashamed of it. 



How to enjoy the holidays AND still reach your fitness goals

Tis' the season to overindulge. It's no question as to why people have a hard time staying on track during the holidays. From Halloween all the way to the New Year, there is always a reason to drink more alcohol, nibble on a few treats (or more than a few) and grab a second plate. 

How on earth are you supposed to stay on track while you enjoy yourself? Better yet, is that even possible? 

The answer is: abso-fucking-lutely. 

I am not about to give you some asinine advice like: eat before, bring your own meal, skip the alcohol, only stick to the healthy foods, or weigh yourself to hold yourself accountable. Staying on track doesn't require any of that nonsense — especially the last one.

My advice is a bit different. And not to be biased, BUT my advice is better — much better and much more enjoyable. 

However, before I get into the good stuff, I need to address the underlying issue, which is: most people approach it with an all or nothing mentality. The minute they feel like they "messed up" or got off track, they feel as though they ruined their progress and have to start all over. This concept is entirely nonsensical. 

Eating something that isn't "diet" friendly or missing a weeks worth of working out is not what causes people to mess up. It's the mentality around thinking they did or that they let that spiral back into their old habits and don't get back into their routine.

You see, there will be occasions when your nutrition isn't as precise and dare I say - times you have to skip a workout. And that — that right there is called life. It does not mean you have to stop everything you've been doing and wait until Monday or the New Year to restart. You simply move on from it, and continue your fitness journey; because, you do not have to be perfect in order to live a healthy lifestyle or even make progress. 


If you find yourself indulging a little more than you normally do — that is okay. It's the Holidays — it's bound to happen. 

If you have to miss a workout so you can go Black Friday shopping — do it. I probably will too. 

Hell, if you have an entire week off from working out — it's fine. Just get back into it the following week.

Got it? Okay good. Now that we've got that out of the way - lets dive in, shall we? 

Pick the foods you love. 

Eat the foods you love, and skip out on what you don't. Just because the fruit cake is being served, it does not mean you have eat it. It seems like common sense, but I find that a lot of people eat food just because it's there or because they feel obligated to eat it for the holidays. But honey, you're an adult — you can make your own decisions. You don't have to eat anything you don't want or don't love.

Another little tip I follow personally is, I skip out on the foods that I can get anytime of the year and stick to eating the foods that come once a year. So for example: if there are brownies and pumpkin cheesecake severed at Thanksgiving dinner, I choose the pumpkin cheesecake since that typically only comes once a year. 

Remember, you can save it for leftovers.

Instead of stuffing yourself until you feel sick (which I used to do), you can enjoy these foods in moderation throughout the week. To hell with cheat meals, you don't have to limit yourself to one day. 

Eat protein and veggies, too. 

Because health. 

But also, filling up on veggies and protein can help prevent you from overeating AND it aligns with your fitness goals. 


Continue to workout as consistently as you can. I also think that getting a workout in first thing in the morning is helpful because you get it out of the way and it helps to put you in the right frame of mind. 

And, I know this time of the year can be busy but even doing something quick is a good way to keep you on track. Something like: 20 kb swings, 10 kb thrusters, for as many rounds as possible in 10 minutes. 

Relax, gorgeous.

Chill out and enjoy yourself. This is the time to cherish moments with your friends and family — not stress out about food. So, enjoy yourself, enjoy the food and get back into your routine the next day. Guilt is not aloud. 

I told you my tips are fucking awesome. Now, go enjoy the holidays, stress free :)


Devon Day 

How to stop the weekend binge

Are you struggling to stay on track during the weekends?

Let me guess ... You eat really "healthy" during the week days, come Friday you "fall off" track and start all over again on Monday. Sound familiar? Yup. I thought so.

GURL, I know what you're going through because I struggled with the exact same thing. So today, I want to share 3 ways to help prevent this from happening. 

How I stopped binge eating

Some of you may or may not know that I used to struggle with binge eating. This was something I battled for years and it took a lot of time to heal from. 

While I do plan on sharing my entire story with you eventually, I wanted to share 8 tips that have personally helped me overcome binge eating.

I also want you to keep these things in mind if you currently are struggling with an eating disorder:

  1. Do not be afraid to ask for help
  2. There is nothing wrong with you
  3. You are not alone
  4. Overcoming an eating disorder is not easy
  5. It takes time and patience to heal from, this is not an overnight process (it took me over a year to overcome) 
  6. You might do really well for a while and all the sudden find yourself slipping back up into old habits again... This is okay, this happens, just be forgiving and easy on yourself. 

Watch the video to learn 8 tips that helped me overcome binge eating: 

Be easy on yourself darling. With love,

Devon Day

DISCLAIMER: I am sharing my personal tips that helped me overcome and stop binge eating but this is not guaranteed to help you. I am a Certified Fitness and Nutrition Specialist but I am NOT a registered dietitian or nutritionist. I can not and do not diagnose, treat, cure, or prevent any disease, illness and/ or eating disorders.

What my clients are saying....


"So I bet you are all wondering what it’s like to work with Devon… She’s always so motivating on social media, between her Instagram, youtube, and blog. Devon has a lot of ways that she reaches out to everybody.

Back about a month ago, I made an Instagram for my fitness and health journey wanting to really focus on motivating younger girls and inspiring others. I really don’t know how I found Devon’s Instagram among the hundreds of other fitness accounts that I followed, but I am so grateful that I did! I love Devon's whole mantra on fitness and the message she is trying to deliver to others. Love yourself and love your body. It’s one of the main things that every girl struggles with and we all need to learn to love ourselves over losing weight or trying to fit into a bikini in the summer.

After going through Devon's program, I will never go back to doing hours of cardio to lose weight or even regular "body building" style workouts. Devon has opened my eyes to more a efficient and extremely effective way to workout. Being a full time college student and working, I don’t have a lot of free time and I would miss out on hanging out with friends and family to workout. But not anymore. Devon provided me with workouts that I can manage to fit in my schedule. 

Devon doesn't just give you a plan but she teaches you. I am so happy that Devon shared with me so much of her knowledge because I don’t think I could have done it on my own. I would have not seen results and went back to starving, binging, and lots of cardio. 

Within the program I have gained confidence, my body has changed physically, I have been able to adjust my diet into a way of eating that I enjoy and I've made a new friend. Devon is always just a text, email or call away. She has always been there for me and I am so grateful for that. 

Working with Devon is such an amazing experience and I am so happy that we are able to work together. To anybody just starting on their fitness journey or struggling with self love… I highly recommend working with her! Don’t ever hesitate to email her either because she is the sweetest person you will ever meet!"

- Danielle Maurer