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??

Sunday, June 19, 2022

4 Tips to CRUSH Your Nutrition this Summer


Summer is supposed to be fun, so the last thing you want to do is worry about your waistline. 

Here are some tips to help you stay on track with your goals while also enjoying all things summer!

1. Focus on proteinConsuming enough protein is necessary for feeling satisfied, keeping your blood sugar stable, and helping you avoid mindless eating. Get my protein tips here.

2. Don't drink all your macro caloriesAlcohol is the 4th macronutrient, but not essential. Enjoy a glass of wine, but be sure to properly log it. (Download my FREE guide, “How Happy Hour Hinders Fat Loss ~ and how to overcome it,” and then enjoy your Happy Hour!)

3. Plan in advanceMake a loose plan for the day with a focus on protein & veggies. That leaves room for you to enjoy the carbs & fats of the treats that pop up.

4. Progress, not perfectionDon't stress! Be mindful, make the best choices you can and enjoy making memories.

Comment below if you are ready for a fun summer!

Need to kickstart your healthy habits? I've got you covered! Click here to learn more about FASTer Way!

Thursday, June 16, 2022

My Favorite FASTer Way Travel Friendly Snack Recipes

Brownie Protein Balls!!

1½ cup raw walnuts
1¼ cup pitted dates
1 scoop FASTer Way Chocolate Protein powder
2 scoops FASTer Way Collagen
2 tbsp 100% Dutch-Process Cocoa
Sprinkle of salt
2 tsp vanilla extract
2 tbsp maple syrup
Put walnuts in a food processor and grind to fine crumbs. Add dates, protein powder, cocoa, salt, vanilla extract and maple syrup and process until crumbly. If necessary, add 1 tsp of water at a time until batter sticks together. Roll into 1½ inch balls. Place on wax paper and freeze. Keep stored in the freezer or refrigerator.

👉 Get FASTer Way clean protein by clicking here.

Berry Baked Oatmeal

1 cup Oats (quick or traditional)
1 cup Unsweetened Almond Milk 
1 tbsp Maple Syrup
1/4 cup Unsweetened Applesauce 
1/2 tsp Cinnamon
1 tbsp Chia Seeds
1 cup Frozen Berries 
2 tbsp Sliced Almonds

Preheat oven to 350F (177C). Grease a baking pan with coconut oil. Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined. Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds. Serve warm or let cool and cut into squares for a to-go option.


No Bake Energy Bites

Makes 12 bites (1 per serving)

1 ½ cup rolled oats
½ cup nut butter of choice
2 tbsp maple syrup or sweetener of choice
2 tbsp chia seeds
2 scoops FASTer Way Collagen
Pinch of sea salt

Add all ingredients in a small bowl and stir until well combined. Once mixed, scoop equal-sized balls onto a parchment-lined baking sheet. Store in an airtight container and enjoy!


Which one will you be trying first?? Comment below to let me know!

Wednesday, June 15, 2022

Simple Protein Sources

Trying to up your protein game?? 🎯🚀📈

Protein is going to help you hold onto the muscle you have and build new lean muscle. It is essential for muscle repair.  If you want to change your body composition (fat loss), you have to consume enough PROTEIN!

Here are some simple protein ideas:
hemp hearts
almond butter

Don’t know how much protein you need? I provide CUSTOM macros based on your body and your goals as part of my new client program.

Learn more here or send me an email! I'd love to chat!