Wednesday, July 27, 2022

Long Weekend in Pensacola

We spent a long weekend in Pensacola visiting my stepson who is just starting flight school. We left Quincy with a dog sitter and flew down on Thursday morning. We met up with the girls and SIL Sean (who drove down with the dog) at Grant's house. After meeting some of his roommates, we checked into our condo on Pensacola Beach and then went out for a family dinner to one of Grant's favorite places, The Fish House. I had the grilled shrimp and it was sooo good!

The next day, mrC and I were up early thanks to the one hour time difference, so we went for a morning walk on the beach. He and I have a thing for sunrises!

Then we headed to his old training base, which is Grant's new training base for a little walk down memory lane. It's fun to see and hear about the places where his flying career started.  Two F35s were visiting and we got to see them up close. The pilots gave a walk-around presentation of the planes and answered questions. It was mrC's lucky day!!

Before meeting back up with the group, we stopped to grab something to eat. I picked up a watermelon cup from the grocery and a cup of tuna from Subway. 

We met up with the rest of the gang at the Naval Aviation Museum. Grant and one his roommates gave us an awesome guided tour. It was by far the best experience I've ever had visiting a museum!

Another group dinner, this time to The Oar House. I ordered grilled shrimp again. So good!

After dinner, the kids went to Grant's to visit the dog (he and his roommates were keeping him there because our condo didn't allow pets). mrC and I caught the sunset on the bay behind our condo. Ok, maybe we have a thing for sunsets, too.

My super smart husband planned the trip so that we would be there for Blue Angels weekend. The kids set up some canopies on the beach early Saturday morning and we walked about a mile to join them after breakfast. Since our condo had a fully stocked kitchen, we had grabbed a few staple items at the grocery the day before: eggs, strawberries and gluten-free toast.

It was perfect weather to hang out on the beach for the air show. Blue skies, sunshine and hot temps! 

We stayed in the water until they kicked us out when the Blue Angels were starting. This was my first time seeing the Blue Angels anywhere and it was incredible. I think the location was just the cherry on top.

After a day at the beach in the hot sun, we kept it simple and walked to Peg Leg Pete's for dinner. There was a bit of a wait, but they have a fun bar downstairs with license plates from all over the US lining the walls. For dinner I ordered the yummy Grilled Flounder sandwich!

After dinner, we took in another sunset...this time with the kids.

Sunday morning, we all met up for breakfast in downtown Pensacola. Our first choice was the Ruby Slipper, but there was a 90 minute wait. So we walked to The Garden to Pearl & Horn. The menu was small, but packed with a variety of yummy choices. I went for the Smash Burger and sweet potato waffle fries!

We split up so the kids could go take Ralph for a walk and we headed to Pensacola's first lighthouse. The plan was to walk up the 177 steps to the top to see the beautiful Gulf Coast from above. The spiral steps without a handrail on the inside was too much for me though! So we enjoyed the view from below and walked through the museum. 

On our way back to the condo, we stopped at Single Fin Cafe to share an acai bowl. The cafe was located inside Waterboyz, a surf and skateboard shop. It wasn't the best bowl we've ever had, but I loved the decor of the shop.

We had plans to do a sunset sail with mrC's friend, Dr. Bri. He used to take us sailing when we lived on Oahu, but like us he has also relocated back to the Pensacola! Unfortunately the weather didn't cooperate, so we stayed docked in the marina. We still had a great time hanging out down below until the storms blew over and having the Tip Top crew back together again. 


Our departing flight wasn't until afternoon, which gave us time to enjoy a final morning on Pensacola Beach. It was so nice to be able to walk right across the street and see the beautiful white sand and blue water. To top it off, we saw a bunch of dolphins swimming right off shore! 

Our long weekend in Pensacola visiting Grant was the best!

Tuesday, July 12, 2022

3 Ways to Track Progress (without the scale)

The number one reason people come to me to learn the FASTer Way strategies is to lose weight.

The thing is...FASTer Way is a FAT loss program, not a weight loss program.

Ultimately, I spend a lot of time talking with my clients about Progress and what it really looks like. Today I thought I'd share three ways I encourage them to track progress that does not include using a scale.

1. Strength - being able to lift heavier and complete more reps is a sign of gains in strength. 

2. Endurance - being able to climb the stairs easier/quicker or keeping up with the kids/grands for longer periods of time is a sign of improvement.

3. How you feel - sleeping better and for longer, having more energy throughout the day, and clothes fitting better are signs of a healthier body.

If you are not seeing progress, do a habit check:

Is your nutrition on point? Plan your meals so that it is.
Are you getting 3-5 workouts per week? Prioritize sleep so you have energy and motivation.
Feeling unmotivated? Get an accountability partner or coach to check-in with and encourage you.

Want to work with me? Check out my 6 week client experience here!

Thursday, July 7, 2022

Recipe Spotlight: Blueberry Baked Oats

ometimes I see a recipe and I KNOW that it's going to be a WINNER!

I made two batches of these yummy muffins. The first time I followed the recipe from DC Food Porn exactly using air fryer, and the second time I added 1 serving of protein powder plus a little extra almond milk and oven baked.
All I can say is YUM!! These are perfect for breaking your fast or making ahead of time to take with you as a snack on-the-go.
-1 cup oats
-1/2 banana
-1/2 cup frozen blueberries
-1 tbsp honey
-1 tsp baking powder
-pinch of salt
-1/4 cup dairy free milk
**optional 1 scoop FASTer Way protein powder -> also increase milk
-blend ingredients together
-add to an oven safe container
-air fry at 350F for 10 minutes (or bake in the oven for ~20)

MACROS: 102g carbs, 9g fat, 13g protein, 13g fiber

Before putting in to bake, I added a few blueberries and a little granola for toppings! Soooo delish!!

Let me know if you try this one, too.

Tuesday, July 5, 2022

Don't Let Your Goals Drift Away on Summer Weekends

The holiday and weekend are wrapping up, but let's face it. Summer weekends are just getting started.

With get-togethers in full swing, don’t let your goals drift away. It’s easy to let a treat turn into a whole day of snacking or binging if you're not paying attention. Be mindful of consumption, especially empty calories in drinks, and plan out meals in advance as much as possible! You can still have fun and take steps towards your goals!


  • Choose a lettuce wrap instead of hamburger or hot dog buns
  • Slather on mustard instead of mayo
  • Try crispy roasted sweet potatoes instead of potato chips
  • Satisfy your sweet tooth with summer berries (blueberries, strawberries, blackberries, raspberries) instead of cake or ice cream
  • Bake a healthier treat without refined sugars/grains/dairy instead of a typical cake or cookies
  • Drink sparkling water with citrus fruit instead of soda
  • Make a big side salad full of colorful veggies instead of pasta salad
  • Turn your regular burger into a yummy burger bowl! Ditch the bun, serve over a bed of lettuce, and add all your favorite burger toppings! (This is one of my FASTer Way favorites!)

Healthy weekends don’t have to be all about deprivation, because let’s be honest, that isn’t much of a weekend, right? Here’s the secret. It doesn’t have to be all or nothing. You can find a balance that works for real life...even on summer weekends!

Wednesday, June 29, 2022

Recipe Spotlight: Berry Protein Smoothie

You need this smoothie recipe this summer!! ☀️⛱

We all know summer is busy and summer is hot! That's why this smoothie is perfect. It's simple and quick, but most will cool you off.

Plus, if you're trying to rush out the door to this or that summer activity, it's packed full of protein, healthy fat and carbs to get you started on the right foot. 

🍓 FASTer Way Berry Protein Smoothie 🫐

1 cup unsweetened almond milk
1 scoop FASTer Way vanilla protein
1 cup mixed frozen berries
1 tbsp almond butter

Blend and enjoy!!

Ingredient Notes: I like to buy a big bag of mixed frozen berries, but you can also cut and freeze your own fresh berries ahead of time. If you only have fresh berries, just add a handful of ice before blending!

Want to try more FASTer Way recipes? Download my FREE sample meal guide by clicking here!

Monday, June 27, 2022

Why Sleep Matters for Fat Loss


We all know that sleep is important for energy and how we feel throughout the day, but did you know that it's important for burning fat, too?

Rest and exhaustion can easily creep up on us, especially when we are active in the warmer months. 

Take a look at these 3 ways poor sleep can affect your progress:

1. Increased cortisol levels - cortisol is your body's stress hormone. When your levels are high, your body will store fat. Not getting enough sleep can raise cortisol levels and make it more difficult to burn fat.

2. Imbalance of hunger hormones - Not sleeping enough impacts your hunger hormones (ghrelin and leptin). Ghrelin signals to your brain when it's time to eat and leptin lets your body know that you've eaten enough.

3. Decreased sensitivity to insulin - After a few day of insufficient sleep, your body will struggle to process insulin (the hormone responsible for changing sugar and starches into energy). When your insulin sensitivity is decreased, your body is going to store fat.

Make sure you are priming your body for sleep by watching your nutrition intake throughout the day and going to bed at the right time.


Friday, June 24, 2022

Podcast to Check Out: 7 Signs of a Slow Metabolism + How to Boost It

A couple of years ago I learned that I have a slow metabolism. It was a simple test that my Functional Medicine Practitioner ordered for me. 

Our age is usually to blame for many of the changes we go through as women in our 40s, 50s and beyond. However, there are many things that we do to ourselves that can cause our metabolism to slow down - for example: under-eating, eliminating carbs, not getting enough micronutrients, just to name a few.

The good news is that if you feel you have signs of a slow metabolism, there are steps you can take to improve it naturally.

Here are the 7 signs Dr. Stephen Cabral shares in his podcast The Cabral Concept: 7 Signs of a Slow Metabolism + How to Boost It: 

1. Cold hands & feet

2. Fluctuating energy throughout the day

3. Poor digestion - bloating

4. Irregular bowel movements

5. Can't maintain weight range

6. Not feeling hunger 

7. Feelings of brain fog

As a FASTer Way Coach, this is a concern on the minds of many of my clients. 

One thing Dr, Cabral says, that I wholeheartedly agree with, is that if you think there is something going on, dig deeper. Dig deeper so that there is still time to do something about it before it gets worse and cause other issues. I can refer my clients to a Health Coach, but I encourage you to reach out to your own functional medicine doctor.

Listen to the podcast and let me know what you think! 

Wednesday, June 22, 2022

Tips to Thrive through Summer Travel

Yesterday was the official start to summer! We are in the HEAT of the summer travel season and staying on track with health goals can feel challenging.

This year - it doesn't have to be that way. Thrive through your travel with these three tips:

Make time to move your body! Get your body moving as soon as you start your day and then keep moving as much as you can. This helps take away some of the stress that comes with traveling and will make you feel good.

Focus on lots of veggies and protein at your first meal! Flood your body with as many micronutrients as you can. For most people, it is easy to get carbs and fats. The challenge is usually protein and the nutrient dense foods. So, start with those so you don't have to think about it!

Memories over macros! Remember to give yourself grace. You don't get to enjoy your favorite summer foods every day. Enjoy your favorite BBQ dishes and enjoy spending time with your favorite people.

How will you prioritize your health this summer? Let me know in the comments below!

Tuesday, June 21, 2022

Do this one thing to create consistency

I had a 1:1 conversation recently with a client who wants to be more consistent with her workouts again. The backstory is a familiar one. She's been super busy, had a medical issue and then an injury that she isn't fully recovered from and just got away from her workout routine. Now she is struggling to get back to a routine.

I know a lot of people struggle with consistency, but you don't have to.

If you're trying to be more consistent, do this one thing!!! 👇👇

Exercise at the same time of day EVERY day!

It doesn't matter what exercise you do. It doesn't matter if it is not your usual workout because you have an injury or are recovering from an illness or medical situation. Shoulder injury? Move your legs! Ankle injury? Move your arms!

It just matters that you do it. Do something. Get in at least 30 minutes of movement in some form. Do it at the same time of day, every day.

This is the key to all routines and routines become habit -> think about when you brush your teeth!!

When you have a routine, you’ll lean into it on the days you’re not feeling as motivated. You'll build momentum through your busy season or your injury. The habit of getting your exercise done at the same time of day every day will help you stay consistent. 

And we all know that results come from being consistent.

What time of day do you like to do your workouts? Comment below!

Monday, June 20, 2022

We're Back in New England!

 A lot has changed in the last 9 months...

We left Hawaii and moved back to New England in September 2021 landing first in Portsmouth, NH. We rented a cute little downtown apartment until we could buy a house. Right on State Street, we were within a mile of both of the girls. It was perfect walking lifestyle living.

Less than two weeks after arriving back on the mainland, we got a dog! Quincy is a cream Gold Retriever and we just love her!

My stepson graduated from Marine Corps Basic School and was accepted to Flight School in Pensacola. We are so proud of him!

My mom came to Portsmouth for Thanksgiving. It was freezing while she was here, but we still took her to the beach in Rye! We also walked the FASTer Way 5K and got in the Christmas spirit with a walk through the Winter Wonders Christmas lights display at Sandy Hill Farm in Eliot, Maine.

All three of the kids were here for Christmas. We walked the Marginal Way trail in Ogunquit, went ice skating at Strawberry Banke and mrC went skiing with them. It fills my heart to see all of them together.

Living in Portsmouth means we get to see the girls all the time! We're loving that we can get together for meals and let the dogs play now that Quincy is almost as big as Ralph!

In May, we traveled to Cincinnati to see my mom and family. It was our first time back there since December 2019. It was so nice to see my BFF Sandy, my aunt Debbie and just hang out with my mom. We ate a lot of pizza, cooked a little and spent a fun day exploring downtown Milford.

Last month we bought a cute little house in Kittery, Maine! It's just a 10 minute drive from Portsmouth and is in the sweetest little cul-de-sac neighborhood. Our little city girl is loving the backyard and playing ball. We are enjoying our own outdoor space and the quiet. PS - We had the best realtor in the world, Devan - follow her

Where are you reading this from??