Summer Slimdown Week Recap

The other day I was reading some of my blog posts from when I first started doing the FASTer Way program as a client. We were living in Shenzhen, but home for mrC's recurrent training on day 1. Back then I was so confused about macros and tracking, but it was fun reading my weekly recaps.

So I'm bringing them back starting with Summer Slimdown Week!

As a coach, this week is a chance for me to share a sneak peek of the program with people. For my VIP clients (and me because I'm also a VIP member) it is a chance to kickoff summer by tightening things up for 5 days. A little reset.

My goals for the week: follow the meal plan as closely as possible and add peloton intervals 3x. I'm mainly adding the peloton rides for the low impact cardio (to make my knee happy) and for the extra sweat. I feel like I don't sweat as much since menopause started.

Here's how mine went:

Monday - Progressive HIIT + bonus core + 10 minute peloton intervals + dog walk. I did the Extra 10 Tabata Ride. I don't need a ton more cardio after doing a HIIT workout. Tuned into the Slimdown Week kickoff training at noon highlighting why we need to eat more protein for fat loss and the power of intermittent fasting. Followed the meal guide.

Tuesday - Day 1 of summer break from my part time job as a PreK assistant teacher! Had an early appointment with my dermatologist and she took a skin biopsy off my back. I decided to make it a rest day after that. Spent the day cleaning the house, doing laundry including bedding (ours and the dogs), and taking dog walks. My core was sore from yesterday's bonus core workout. The Day 2 Slimdown training highlighted how rotating your carbs keeps your metabolism on fire. Followed the meal guide. 

Wednesday - Total Body + bonus ab circuit + 15 minute peloton intervals + dog walk. Strength training day! These have become my favorite days. We are doing straight sets with time under tension this month. 15 Minute HIIT Ride was so good. I marked it as a favorite. Watched Slimdown day 3 training, Eat This, Not That with some of our head trainers highlighting the best ingredients for fat loss and reducing inflammation when stocking your pantry and how to make a healthy protein dessert! Did not follow the meal guide, mainly because I need to go to the grocery, but I did hit my macros.

Thursday - Upper Body + 15 minute peloton intervals + dog walk. Another strength day. My triceps were screaming from the abuse today. I did 15 Minute Tabata Ride and it was tough with a 2:1 format. Whole Foods haul to restock for the rest of the week, but wasn't motivated to prep meals. Did not follow the meal guide for today but had meal guide leftovers!

Friday - Rest day + bonus core. Final Slimdown bonus core workout had my favorite, dead bugs. Such a great exercise. It was a super windy day and Moose did not like it one bit. He was my little shadow all day. I took the dogs for walks and worked in the garden - watered, trimmed the tomatoes and harvested some mint and cilantro. Joined an afternoon OG Coach call - just a chance for us to check-in with our own wins and questions. Another day not following the meal guide but hitting macros for the most part.

Saturday - Leg Day + 10 minutes peloton sprints + dog walk. Final strength day of the week and as usual it was challenging but good. Chose my weights so I could focus on my range of motion. My legs only had 10 minutes of energy left in them, so I just did a Free Ride with some Tabata speed bursts. 20 seconds work and 40 seconds rest. Followed the meal guide 50/50 - broke my fast with the FW Raspberry Banana Smoothie bowl, but made GF pasta for dinner.

Sunday - Mobility + yoga for sore glutes + dog walk. I was moving slowly after yesterday's leg day. Not sure which move left my glutes feeling so sore, but they were talking to me. The stretching definitely helped. Followed the meal guide today and prepped some protein for the week ahead.

How do you prep for the week ahead?

What’s Growing in My Garden (and Why It’s Good for You Too)

When we bought our house, it came with garden boxes already in the backyard. I loved the idea of growing our own food, but for the first two summers, I prepped the beds and never actually planted anything. I didn’t know where to start and didn’t want to mess it up.

Last summer, we finally decided to just try. We planted a few things, learned a lot (like why mint should always be in its own container), and now we’re in our second season of actually growing things. Still learning, still experimenting, but already loving the payoff.

This year, we have a mix of herbs and veggies that are both delicious and functional, especially for midlife wellness. I even added a small garden box on the deck just for the mint and rosemary. It’s close to the kitchen, which makes it super convenient when I want to snip something fresh. I also use propagation jars indoors to keep clippings vibrant and ready to toss into meals or drinks.

Here’s what we’re growing and why I love it:

Tomatoes
These are rich in antioxidants like lycopene, which support heart health and reduce inflammation. I love them sliced on top of grilled burgers. 

Cucumbers
Hydrating and great for digestion, cucumbers are a go-to for cooling down in the summer. I add them to big leafy salads. They’re also great in infused water to help keep your skin and gut happy.

Cilantro
This herb does more than flavor your food. It supports detoxification by helping the body eliminate heavy metals and other toxins. I mix it into homemade salmon burgers or sprinkle it on top of grain bowls for a fresh, zesty finish.

Rosemary
Rosemary is rich in antioxidants and supports cognitive function, which becomes especially important during the menopause transition. I toss it with veggies before roasting. 

It also works great in a DIY mosquito repellant jar when we’re outside in the evenings. 

Mint
Mint is a summer staple for me. It helps soothe digestion and adds a burst of freshness. I use it in smoothies, fruit salads, mocktails, and herbal teas. 

Starting small and growing what you’ll actually use makes gardening feel more doable. And for midlife women, adding fresh herbs and produce to your meals is one of the simplest ways to boost nutrition without overcomplicating things.

What’s growing in your garden this summer? Or is there something you’ve been thinking about trying? I’d love to hear what you’re planting, prepping, or harvesting. Share in the comments!

Healthy BBQ Swaps That Still Taste Like Summer

We just fired up the grill for the first time this summer and let me tell you, nothing says “season’s here” like that first batch of grilled burgers. But there was a time when I didn’t feel this excited about BBQ season. I used to leave cookouts feeling bloated, tired, and like I had to start over again the next day.

Even when I tried to make “healthy” choices, I often ended up nibbling around the main dishes and feeling unsatisfied, only to snack later at home. Sound familiar?

These days, I come prepared. I focus choosing simple swaps that still taste like summer but don’t leave me feeling inflamed, foggy, or off track the next morning.

Here are a few of my go-to strategies:

1. Protein First
Grilled chicken, grass-fed burgers, shrimp skewers, or salmon are flavorful and satisfying. I usually skip the oversized bun and load up on avocado or lettuce wraps for extra fiber and healthy fat.

2. Smarter Sides
Instead of the usual potato or pasta salad, I go for sides that feel lighter but still satisfy. Think air-fried sweet potato fries with sea salt or grilled veggie skewers. I also love watermelon-cucumber salad with fresh mint and lime for something refreshing and hydrating.

3. Better Treats
I love having something sweet that doesn’t derail my energy or digestion. Protein popsicles or a colorful fruit platter are usually a hit and easy to prep ahead.

4. Hydration Matters
I skip the soda and sweet cocktails and go for sparkling water with fruit or a mocktail with electrolytes. Staying hydrated helps me feel my best through long, sunny afternoons.

BBQ season doesn’t have to be about restriction or guilt. With just a few smart choices, you can enjoy the fun, feel good about what you’re eating, and still keep your progress moving forward.

Ditch the Gym (Sometimes): 3 Summer Activities That Count as a Workout

If you’ve been craving a break from the gym this summer, let me offer you some permission: your movement doesn’t have to happen inside four walls to count.

In fact, for women navigating the menopausal transition, swapping one traditional workout each week for something fun, fresh, and outdoors can actually support your body in ways that feel more energizing and less depleting.

These are my top three favorites, and they’ve all earned a regular spot in my summer routine:

1. Pickleball with friends
Pickleball is hands-down my new favorite summer activity. I play with the ladies from Portsmouth Women's City Club and we have a blast. It’s sneaky exercise, with quick bursts of movement, agility, and laughter built in. What I love most is how it gets my heart rate up and keeps me moving without feeling like a workout. For women in midlife, that combination of movement and joy is gold for stress reduction and hormone balance.

2. Trail Walks and Hikes with the Dogs
Long walks with Quincy and Moose are one of the simplest ways I keep my body moving, especially when we find trails with water views. Getting outside, breathing fresh air, and climbing gentle inclines is great for your legs and heart health. It’s also grounding, which helps regulate cortisol. When hormones are shifting, activities like this are a powerful way to stay active without overstressing your system.

3. Paddleboarding on the Seacoast
Paddleboarding is something I miss deeply from my years living in Hong Kong and Hawaii. It works your core, arms, and balance, but it also connects you with nature and rhythm in a way few other workouts do. I would love to get back on the water here on the Seacoast this summer. For anyone looking to cross-train without high impact, this is a beautiful option.

Why This Matters
During perimenopause and menopause, your body becomes more sensitive to stress, including physical stress from intense workouts. That doesn’t mean you stop strength training or challenging yourself, but it does mean learning when to mix in movement that supports recovery, reduces inflammation, and boosts mood without wearing you out.

Subbing in one of these activities once a week can help you stay consistent while giving your body and mind exactly what they need. Plus, it's just fun to embrace summer activities with friends and family!

Why This One Nutrition Shift Gets Results for Women Over 40

Here’s a truth I wish more women heard sooner: just because something used to work for your body doesn’t mean it still should.

If you’re in or heading into perimenopause or menopause and have been eating “healthy” but notice your body changing in ways you'd rather it not, it might be time to step back and really listen to your body.

Hormonal shifts in midlife can bring on subtle (or not-so-subtle) symptoms:

• Weight gain, especially around your midsection

• Low energy or trouble sleeping

• Digestive issues

• Mood swings or anxiety

• Cravings you never used to have

• Feeling inflamed or puffy, even when you're “doing everything right”

These are signals, not failures. When we ignore them or keep pushing forward with outdated nutrition habits, things tend to get worse, not better.

One of the most effective and immediate shifts you can make? Moving away from processed foods and embracing whole food nutrition.

Whole foods support your hormones. They help regulate blood sugar, reduce inflammation, and give your body the raw materials it needs to function well. In contrast, processed foods, even the ones labeled as healthy, often contain hidden sugars, seed oils, and additives that stress your system, especially during this hormone-sensitive phase of life.

When you shift to meals built around protein, fiber-rich carbs, and healthy fats, your body starts to recalibrate. You’re more satisfied. Cravings fade. Digestion improves. Your energy actually lasts.

If you’ve been noticing changes and brushing them off, consider this your sign to tune in and make adjustments sooner rather than later. The earlier you support your body through the transition, the better you’ll feel long term.

It doesn’t have to be complicated. It just has to be consistent and focused on what your body needs now, not what used to work years ago.

If you'd like a roadmap to get you through peri and menopause, let's work together. Learn more about my coaching program here.