Midlife Fitness Essentials: Best Exercises to Stay Fit and Strong

Staying active in midlife is crucial for maintaining strength, flexibility, and overall health. Regular exercise can help prevent chronic diseases, improve mental health, and enhance the quality of life. This post highlights the best exercises to keep you strong, active and thriving during midlife.

Strength training is essential for preserving muscle mass and bone density, which tend to decrease with age. Incorporate exercises like squats, lunges, push-ups, and weightlifting into your routine. Aim for two to three sessions per week, focusing on all major muscle groups.

Cardio exercises are vital for heart health and overall endurance. Activities like brisk walking, jogging, cycling, and swimming can elevate your heart rate and improve cardiovascular fitness. Aim for at least 60 minutes of moderate-intensity and 90 minutes of light cardio per week.

Maintaining flexibility and mobility can prevent injuries and improve the range of motion. Incorporate stretching exercises or yoga into your routine to keep your muscles and joints flexible. Focus on stretches that target major muscle groups and hold each stretch for 15-30 seconds.

Mind-body exercises like yoga and Pilates combine physical movement with mental focus, promoting overall well-being. These exercises improve flexibility, strength, and balance while reducing stress. Incorporate a few sessions into your weekly routine for a balanced approach to fitness.

Regular exercise is key to staying strong and active during midlife. By incorporating a variety of exercises into your routine, you can maintain your physical health, enhance your mental well-being, and enjoy a higher quality of life. Start today and reap the benefits of a fit and active lifestyle. If you need more personalized support, consider joining my coaching program.

What is your favorite form of exercise? Comment below!

Unlocking Food Freedom: My Key Strategies for Conquering Fat Loss Plateaus

Today, I'm getting real, sharing my story, and talking about a common challenge many of you have faced or may be facing—plateaus in fat loss. Ever felt like you're doing everything right but still not seeing results? You're not alone. Keep reading to explore why this happens and how to move past it.

Shifting from strict dieting to embracing food freedom was a game changer for me. It’s about understanding how whole foods make your body thrive and focusing on nourishment rather than restriction. This approach can help break those frustrating plateaus.

My first diet was all about counting calories and trying to stay below a certain number that I don't even know where I got. I wrote everything down in a notebook, bought a lot of 100 calorie snack packs and was always so proud of myself when I hit my goal. 

Forget about micromanaging every calorie. Focus on food choices that make you feel good and fuel your body effectively. Food freedom is about enjoying a varied diet that satisfies and nourishes you without obsessing over every detail. For instance, instead of strictly counting calories, focus on the quality of foods like fresh fruits, vegetables, and lean proteins that keep you energized and satisfied. This way, you’re not just eating to fit a number, but to fulfill your body’s needs. My husband recently shared a quote he saw with me that sums it up perfectly: Too many people are focused on calories when we should be focused on ingredients!

When I was trying to eat as little as possible, I was not giving my body what it needed. I was miserable. I was hungry all the time, tired and kept getting injured and/or sick. It's not just about eating less; it's about eating right. Learn to listen to your body and respond to its needs, not a one-size-fits-all diet plan.

Intuitive eating empowers you to identify and honor your hunger signals. This could mean choosing a hearty smoothie for breakfast when you're really hungry, which keeps you full and focused, rather than just a cup of coffee that might leave you famished later. This approach helps to stabilize your energy levels and maintain a healthy weight naturally.

On top of trying to eat less, I was so focused on exercising more. I sometimes did two 60 minute intense cardio workouts on the same day, plus go for a run. Exercise was a chore. It wasn't fun. I never thought you could see progress from just 30 minute workouts. In reality, shorter, more sustainable workouts can be more beneficial than hours of cardio, preventing burnout and promoting better fat loss results. 

Effective exercise is about quality, not quantity. Incorporating activities like a 30-minute HIIT session or a fun dance class into your routine can be more enjoyable and easier to maintain than lengthy sessions on the treadmill. These types of workouts can boost your metabolism and enhance your fitness without overwhelming your schedule or motivation.

Ready to break free from dieting frustrations and embrace a healthier lifestyle? Join my program today and start your journey to real food freedom. If you have any questions or need a little extra guidance, don’t hesitate to send me a message or drop a comment below.

Travel Smart: Maintaining Your Health Goals While Away

We all know how challenging it can be to stay on track with our health goals when we're out of our regular routine, but with a few simple strategies, you can enjoy your time away without compromising your health.

Travel Smart Tip 1

Start by planning ahead. Research healthy restaurants and grocery stores near your destination. Pack some healthy snacks like nuts, fruits, and protein bars to avoid the temptation of fast food. 

I love to make my own blueberry oats protein bars or brownie protein balls (recipes linked for you) for when I travel. If I’m buying snacks, I look for products made with mostly whole food like Aloha bars or Bobo’s.

Travel Smart Tip 2

Find ways to stay active. Many hotels have gyms, but you can also explore your surroundings with a morning jog, a hike, or even a walk. And don’t forget to check out the local gyms. We popped into a fitness center once to ask about a temporary pass. They did not sell us a temporary pass…they GAVE it to us for free! That made doing our workouts so much easier. Staying active will help you maintain your fitness routine and boost your energy levels. 

My favorite place to visit in the US for an active routine is Cape Cod in the summer. We used to rent a house for two weeks. We could easily do our at home workouts each day, and there were so many ways to stay active: biking on the Shining Sea bike trail, SUP and SUP yoga, playing mini golf, walking to the beach every day!

Travel Smart Tip 3:

When dining out, be mindful of your portions. It’s easy to overeat when you're trying new foods, so consider sharing dishes or ordering appetizers instead of entrees. This way, you can enjoy a variety of flavors without overindulging. 

My favorite restaurants that make ordering simple would be Stones Throw in York, Maine, The Red Parrot in Newport, RI, The River House in Portsmouth, NH, Oar House in Pensacola, and Nalu on Oahu, Hawaii.

Travel Smart Tip 4:

Don't forget to stay hydrated. Traveling and busy weekends can dehydrate you, especially if you're spending time in the sun. Carry a water bottle with you and aim to drink plenty of water throughout the day. 

I like to add Relyte electrolytes and FW flavored collagen to my water - makes it taste like a treat! My favorite flavor is strawberry lemonade. Staying hydrated prevents you from thinking you are hungry when you are really thirsty because the signals in the body are very similar!

I encourage you to take these tips to heart on your next trip or long weekend. Remember, you can enjoy your time away and still make healthy choices! 

If you have any questions, drop them in the comments below! 

Grocery Shopping Tips for a Healthier Diet

Let's talk about how to transform your grocery cart. Navigating the grocery can be overwhelming, but with a few simple strategies, you can make healthier choices and stock your kitchen with nutritious foods

First make a list before you go shopping. Planning your meals for the week and creating a list of the ingredients you need can help you stay focused and avoid impulse purchases. 

A few of my favorite meals that save time are:

• Turkey Taco

• Grilled salmon & sweet potato 

• Grilled chicken & rice

Next, start in the veggies, move to the meat department, and end in the frozen section. The outer aisles typically contain fresh produce, lean proteins, and whole foods, which are the foundation of a great nutrition plan.. Try to fill most of your cart with items from these sections.  

Read labels carefully. When you do venture into the inner aisles, make sure to read the nutrition labels on packaged foods. Look for products with fewer ingredients and avoid those with added sugars, unhealthy fats, and artificial additives. 

Here are some examples of simple items with minimal ingredients that I like:

• Primal Kitchen sauces & condiments 

• Applegate bacon & sausages 

• Siete taco products 

Buy in-season produce. Not only is in-season produce often cheaper, but it's also fresher and more nutritious. Plus, it can help you add variety to your diet and keep your meals interesting.  

My favorite items to purchase during the summer are:

• Berries

• Watermelon 

• Corn on the cob 

• Summer squash - my husband loves zucchini & yellow squash 

By following these grocery shopping tips, you can make healthier choices and improve your diet. Remember, a little planning and mindfulness can go a long way. If you're ready to take your health to the next level, consider joining my coaching program for personalized support and guidance.

Dare to Change: Why Bold Moves Lead to Big Health Results

Whether you're looking to make significant changes or just small improvements, bold action can be the key to achieving your health goals.

Taking bold action in your health means stepping out of your comfort zone and making decisions that can lead to significant improvements in your well-being, especially during midlife. It’s about being proactive rather than reactive. Why is this important? Because during this stage of life, bold actions can help balance your hormones, boost your energy levels, and improve your body composition. These impactful changes are often not achieved through hesitant steps. Embrace bold actions to see real, lasting benefits in your health and overall well-being.

Bold Action looks like:

Commit to a Goal:  Set a clear, bold goal for your health. Whether it's losing a certain amount of weight, improving your nutrition or starting a new exercise routine, having a specific target gives you something to strive for and keeps you motivated. 

Embrace Change:  Don't be afraid to make significant changes to your lifestyle. This could mean overhauling your diet, committing to a new workout routine, or even changing your daily habits. Embracing change is a bold step that can help you balance your hormones, boost your energy levels, and improve your body composition, leading to remarkable results.

Seek Support:  Surround yourself with a supportive community. Whether it's friends, family, or a fitness group, having people who encourage and motivate you can make a huge difference. Our community provides a supportive environment where you can share your journey, get guidance, and stay inspired. 

Let me share a couple of inspiring stories from individuals who took bold action in their health journey and saw incredible results.

My client Terri started working with me after recovering from a broken ankle. Her main goal was to build strength. When she started my program, Terri also looked after her mom and hosted a lot of visitors (she lives in Florida!). Her bold action to jump into my program even though her life was full of responsibilities and events helped her see how to navigate a healthy lifestyle no matter what is going on. In just 6 weeks, she went down a pant size, lost 10 pounds and was sleeping better. Most importantly, she felt stronger physically & mentally.

Janine is another client of mine. She was dealing with the effects of hormonal changes and wanted to regain control of her body and lose body fat. She started my program while recovering from a neck injury, knowing she would only focus on her nutrition. She boldly embraced the strategies and lost nearly 7 inches from her midsection in the first 5 weeks! When she could, she started doing the workouts and over the course of the next year, she lost over 30 pounds. 

I encourage you to take bold action in your health. Join my coaching program, set ambitious goals, and make the changes needed to achieve them. I look forward to seeing YOU take bold action today! If you'd like more information about us working together, send me an email that includes your goal!

The Hidden Calorie Burner: Why Your Midlife Gym Routine Isn't Enough Without NEAT

Today I am going to dive into a topic that can have a big impact on your health and fitness journey especially if you are in midlife and experiencing menopausal symptoms like extra body fat: NEAT, or Non-Exercise Activity Thermogenesis. You might be surprised to learn how much the little movements we make throughout the day can add up and contribute to our overall calorie burn and metabolic health.

One way to incorporate more NEAT into your life: opt for a standing desk instead of sitting. I bought this one a few months ago and feel like it was a game changer for me. According to the National Academy of Sports Medicine, a 145-pound person can burn approximately 72 more calories per hour standing rather than sitting. That might not sound like much, but over a year, it can add up to more than 18,000 calories burned, equivalent to around 5 pounds of weight loss.

Another great way to increase your NEAT is by making small changes to your daily routine. For example, when you're out shopping, instead of grabbing a cart, grab a basket. This small change increases your physical activity and can help you burn more calories. Or, take the stairs instead of the elevator or escalator whenever possible. I do this whenever I have a doctor's appointment that is on the 2nd or 3rd floor. These little movements can make a big difference over time.

Lastly, another simple yet effective tip is to incorporate more walking into your day. If you have a sedentary job, set a timer to remind yourself to get up and walk around for a few minutes every hour. Taking short, frequent breaks to move around can significantly boost your NEAT and improve your overall health.I like to walk after each meal. Stacking the walk with eating helped me build the habit. You can also use a walking desk while you work if you can. I use mine (this one on Amazon) when I'm attending online meetings and trainings. 

By incorporating more NEAT into your daily life, you can burn more calories, improve your metabolic health, and support your midlife fitness goals. If you're ready to transform your health and take advantage of every opportunity to move, consider joining my coaching program for personalized support and guidance. Email me to learn more and discuss working together ( or click here)!

How to Transform Your Summer in 5 Days

Summer's in full swing, and we want to shape up but the calendar is JAM PACKED, right? That's why I'm so excited for the FASTer Way 5-Day Summer Slim Down!

I look forward to this every year - quick results for the win.

From June 17-21, you'll get:

- Simple meal guides to keep you fueled right 

- Trainer-led workouts to fire up your metabolism 

- Our premium app with bonus tips and trainings 

- Daily motivation from me and our amazing community

Eating the right foods for just 5 days can decrease bloating, inflammation and improve your health! The Summer Slim Down is all about fresh and delicious foods this summer. We keep fitness FUN with brand new workouts every single day. You'll learn how to begin strategies that will kickstart your summer fat loss goals like never before.

In just 5 days, you'll be rocking a tighter, more confident you with crazy amazing energy levels. Summer doesn’t have to be a total loss when it comes to feeling and looking your best. You deserve that jumpstart.

Click here to join the 5 Day Summer Slim Down!!!

Under an Hour a Day: Essential Habits for a Successful Midlife Health Journey

In this week's post, I share with you some powerful habits that can create a successful midlife health journey, all in under an hour a day. Whether you're short on time or looking for efficient ways to improve your health through midlife, these habits are perfect for you.  

But before we dive in, if you're serious about transforming your health and want personalized guidance, consider joining my coaching program. You'll get tailored advice and support to help you reach your midlife goals efficiently. I know you don't want to spend hours on your nutrition and fitness! Reach out to me if you’d like more information!

Let's talk about the first habit: morning movement. Starting your day with even just 15-20 minutes of exercise can boost your energy levels, improve your mood, and set a positive tone for the rest of the day. This could be a quick HIIT session or strength training workout, a brisk walk, or some yoga. Dance around your living room or kitchen if you like, just get moving!

The next habit is meal prepping. Spend 10-20 minutes in the evening planning or preparing your meals for the next day. This not only saves time but also ensures you're making the choices you need to for your goals. Simple tasks like planning what meals you’ll be eating the next day, ordering groceries, looking over a restaurant menu if you'll be eating out, pre-logging your macros if you are tracking, making your lunch and/or snacks can make a big difference. And if you're finding these tips helpful, don't forget to share this post with a friend who might benefit too! 

Lastly, let's talk about mindfulness. Take 5-10 minutes each day for activities like meditation, deep breathing exercises, or journaling…even self care time like your facial cleansing routine, dry brushing or sitting in a sauna is a good time to be thoughtful. This can help reduce stress, improve mental clarity, and support overall well-being so you can prioritize your goals and take care of YOU! I like to take this time when I’m in my sauna blanket. (I got this one on Amazon)

By incorporating these habits into your daily routine, you can create a successful health journey in under an hour a day. If you're ready to take your health to the next level, think about joining my coaching program for personalized support and guidance.

How to lose midlife body fat...According to science!

How we lose body fat in midlife is different than when we’re younger. We can’t do the same things we did and get the same results because WE are not the same.

How to lose midlife body fat...according to science:

Strength training - at least 3x per week to build fat burning muscle: One reason strength training burns body fat during midlife is due to its ability to increase muscle mass. As we age, our metabolism tends to slow down, leading to a decrease in muscle mass and an increase in body fat. Strength training, however, helps counteract this by building lean muscle tissue.

Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. So, as you increase your muscle mass through strength training, your body becomes more efficient at burning calories throughout the day, including burning stored body fat for energy. Additionally, strength training can also boost your metabolism in the hours following your workout, further enhancing fat loss during midlife.

Do “some” cardio - 40-60 minutes per week is good and prevents elevated cortisol: cardio exercise has been shown to improve insulin sensitivity and metabolic efficiency, which can help regulate blood sugar levels and promote the body's ability to use stored fat as fuel. This improvement in metabolic health can facilitate fat loss, particularly during midlife when hormonal changes and metabolic slowdown may make weight management more challenging.

Eat whole food - prevents inflammation weight gain: the nutrient density of whole foods supports overall metabolic health, which is crucial for efficient fat burning. Adequate intake of vitamins, minerals, and phytonutrients from whole foods helps optimize metabolic processes, including those involved in energy metabolism and fat oxidation.

Be in a slight calorie deficit - but not forever to avoid metabolic adaptation: During midlife, metabolic rate may naturally decrease due to factors such as hormonal changes and decreased muscle mass. Therefore, being in a slight caloric deficit can help counteract this metabolic slowdown by ensuring that your body is not taking in more energy than it needs for daily functions and activities.

Aim for consistency - repetition is better than perfection when building healthy habits: consistency builds discipline and mental resilience, which are essential for overcoming obstacles and staying committed to your fat loss goals during midlife and beyond.

Trust the process - progress takes time: trusting the process promotes a positive mindset, reducing stress and emotional eating tendencies that can impede fat loss efforts. This psychological aspect is particularly important during midlife when hormonal fluctuations and life stressors may influence weight management.

What part do you struggle with the most? Maybe I can help!

How much protein should I consume in order to burn fat and build muscle in my 50s?

In your 50s, getting adequate protein is one of the best ways to promote your health and facilitate fat loss. After all, among its superpowers, protein helps build lean muscle, assists in key metabolic processes, creates strong bones, and more!

When your protein goals are not met, your health and fitness suffers and the body cannot function optimally. 

How much protein your body requires each day is dependent on a variety of factors, such as age, and activity level, but by and large, it’s likely you’re consuming insufficient protein! When you work with me, I calculate your individual protein needs in my program.

Here are some ways to get 30 grams of protein:

1.   Chicken breast: About 5-6 ounces cooked.
2.   Salmon: Around 5-6 ounces cooked.
3.   Tofu: Approximately 7-8 ounces.
4.   Greek yogurt: About 1.5 cups.
5.   Lentils: Around 1 cup cooked.
6.   Cottage cheese: Approximately 1.5 cups.
7.   Quinoa: Around 1 cup cooked.
8.   Turkey breast: About 5-6 ounces cooked.
9.   Lean beef: Approximately 5-6 ounces cooked.
10.   Edamame: About 2 cups cooked.

Check out my All About Protein Quick Guide to learn more about the importance of protein. I also share quick tips and recipes that you can start using today to increase your protein intake. Get it by clicking here.

Ready to work with me? Sign up here!

How to minimize muscle loss as you age

If you are in your 40s or 50s, chances are that you are starting to notice some changes in your body, including muscle loss and diminishing strength, even if you exercise fairly regularly. Maintaining muscle mass becomes increasingly important as we age, especially for women who are looking to lose weight.

How to minimize muscle loss as you age:

1. Strength train a few times a week - Resistance training with or without weights is essential for muscle protein synthesis. Strength training not only builds muscle but also helps preserve bone density, which is crucial for overall health.

2. Eat high-quality protein at every meal - Aim to eat 25-30 grams of protein at each meal. Aim for a protein-rich diet including sources like lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.  Protein intake becomes particularly important as we age to counteract age-related muscle loss.

3. Recover as hard as you train - Your muscles need time to heal to get stronger. Ensure you're allowing adequate time for rest and recovery between workouts. Muscles need time to repair and grow stronger after being challenged during exercise. Incorporate rest days into your routine and prioritize quality sleep to support muscle recovery and overall well-being.

4. Find a community - Your support system can help provide motivation and accountability. Building and maintaining muscle mass is a gradual process that requires dedication and persistence. Being part of community of like minded people can be the key to your success.

By implementing these strategies, women over 50 can minimize muscle loss while focusing on their weight loss goals, leading to improved overall health, strength, and vitality.

Click here to learn more about what it's like to work with me!

Wiggly Bridge & Steedman Woods

We are always in search of a new trail adventure especially one that is dog friendly now that we have two amazing dogs. Our most recent adventure was right in our neck of the woods -> Wiggly Bridge & Steedman Woods. 

You can see Wiggly Bridge from Route 1A when you're heading to York Beach, which is when it first caught my interest. It's actually part of the Fisherman's Walk that starts close to York Harbor Beach. We didn't know that the day we went and simply jumped on the trail at Barrel's Millpond. (There was very limited parking, many spots for residents only, but a local told us not to worry since it was off season.)

Wiggly Bridge was built in the 1930s when there were mills lining the river and is known as the world's smallest suspension bridge. The story goes that it got its name from a group of local girls who constantly called it "wiggly."

The flat path leading to the bridge is actually a dam separating York River with Barrel's Millpond and was used by the original settlers who were farming and trading. On the other side of the bridge is Steedman Woods Nature Reserve. 

Although it looks like an island, Steedman Woods is actually a peninsula. The short loop hiking trail is shaded and well maintained with water views on every side. There is a connecting loop that is accessible from the Old York Town side, but we couldn't follow it because it was too muddy.

The Fisherman's Trail follows the York River into York Village. I saw people walking that way, but didn't know where it went. Gives a good reason to go back and walk the full trail.

My Detox Routine

Following this protocol can help eliminate toxins, boost immunity and improve sleep. 

There's nothing better than ridding the body of toxins through a good sweaty workout. But have you ever thought about leveling up your detox routine? Here are my three favorite full body detoxing activities that I have been incorporating throughout the week.

Infrared Sauna blanket - I aim to do this every other day in 45 minute sessions. It is like climbing into a heavy sleeping bag. I have mine set up in our spare bedroom. I can watch tv, listen to a podcast or look out the windows while I sweat out some toxins. Link to my blanket here.

Dry brushing - I do this every morning to brush away the toxins that have released overnight and to encourage my lymphatic system to do it's thing. Dry body brushing is a simple way to help stimulate the lymphatic system and in turn release toxins and aid in digestion and kidney function. My brush was part of a Beautycounter exclusive holiday set, but here is one from my favorite local boutique.

7-Day detox - no gluten, dairy, sugar, alcohol or caffeine!! In addition to living my FASTer Way lifestyle, I did a 7-day detox to really give my body a chance to let go of toxin build up. For 7 days, I followed a nutrition protocol of food and supplements. I lost a whole pant size of inflammation that had built up in my body over the last 6-8 months. Link to detox.

Send me your questions in the comments below!

Want to learn more about toxin free beauty products? Click here.

Interested in my FASTer Way lifestyle? I'm also a coach! Click here to read my story.