No More Monday Regrets: 4 Ways to Stay Consistent This Weekend!

Weekends have a reputation for derailing even the best of intentions. If you’re like many women juggling busy lives, the Friday evening mindset of “I deserve this” can often lead to Monday morning regret. It’s a cycle that feels impossible to break, but the truth is, your weekends don’t have to be a roadblock to your progress - they can be a launchpad.

Here’s how to shift your approach and keep your momentum going through Sunday night while still enjoying yourself:

1. Rethink the Weekend Mindset
   What if the weekend wasn’t a break from your goals, but an opportunity to build on them? Picture waking up Monday morning feeling energized and proud instead of starting from scratch. The secret? Seeing the weekend as an extension of your goals, not an escape from them.

2. Simplify Your Plan
   You don’t need an elaborate routine to stay on track. Instead, pick one or two small goals. Drink more water, take a quick walk, or plan balanced meals for the day. These manageable actions build consistency without feeling overwhelming.

3. Enjoy Without Overindulging
   Weekends are for enjoyment, not guilt. Instead of “cheating,” choose treats you truly love and savor them. This simple shift helps you feel in control and prevents the spiral of overindulgence that often leads to regret.

4. Let Your Wins Fuel You
   Reflect on the effort you put in during the week—how good it felt to stay consistent. Use that energy as motivation to finish the weekend strong. Imagine starting Monday ahead of the game instead of catching up.

The weekend doesn’t have to derail your goals. With a few mindset shifts and some simple planning, it can become the time you feel most aligned with your goals. Need accountability? Email me and let’s chat about how we can make this your new normal. 

Craving Chocolate Without the Guilt? Try This Chocolate Protein Mug Cake!

If you’ve ever found yourself staring at a cookie jar, trying to resist the temptation, you’re not alone. But what if you could satisfy that chocolate craving and fuel your body with protein at the same time? Enter: Chocolate Protein Mug Cake. It’s the perfect sweet treat that won’t derail your health goals.

Before I learned how to fuel my body, I thought enjoying chocolate meant sabotaging my progress. I used to think that to feel and look my best, I had to give up the foods I loved. But I’ve learned that it’s all about balance and choosing better ingredients. Now, I enjoy treats like this Chocolate Protein Mug Cake that fit perfectly into my plan - and I feel better than ever!

Recipe: Chocolate Protein Mug Cake

Ingredients:

• 1 tbsp. Coconut milk or non-dairy milk
• 1 scoop FASTer Way protein powder
• 1 tbsp. Dutch processed cocoa powder
• 1 tbsp. Fine coconut flour
• 1 tsp. Maple syrup
• 1 pinch Sea salt
• 1 Egg
• Avocado oil spray, for greasing the pan
• 1 tbsp. Dairy-free chocolate chips (optional)
• 1 tbsp. Non-dairy whipped topping or coconut cream (optional)

Instructions:

1. In a coffee cup or ramekin, combine the egg, salt, maple syrup, and non-dairy milk. Mix until well combined.
2. Add the coconut flour, cocoa powder, and protein powder. Stir until smooth.
3. Sprinkle chocolate chips on top or fold them into the batter.
4. Microwave for 90 seconds. Let sit for 2 minutes before enjoying.
   • For a brownie texture, microwave an additional 30 seconds.
   • For a molten chocolate cake consistency, microwave for 70 seconds.

This isn’t just a quick and delicious dessert...it’s a reminder that eating well doesn’t mean missing out on the foods you love.

Ditch the Scale, Fall in Love with How You Feel

How many times have you stepped on the scale, only to have it ruin your entire day? One number suddenly determines your mood, your confidence, and even what you eat. But here’s the truth, the scale isn’t telling you the full story.

That number doesn’t reflect how strong you’ve gotten, how much energy you have, or how well your body is functioning. It doesn’t measure better sleep, balanced hormones, or the fact that your jeans are fitting better even if the number hasn’t budged.

I learned this firsthand when I started the FASTer Way. At the end of my first six weeks, the scale told me I had only lost four pounds. But my before-and-after pictures told a completely different story. My body composition had changed so much that I looked like I had lost way more. That was the moment I realized the scale wasn’t the best way to track progress...how I felt and how my clothes fit were much better indicators.

So what if you shifted your focus?

• Instead of tracking your weight, track your energy levels.
• Instead of obsessing over a number, notice how your workouts are improving.
• Instead of letting the scale dictate your day, tune into how you feel.

Real progress is about more than weight. It’s about building a body and lifestyle you feel good in. And when you start measuring success differently, you’ll realize just how far you’ve come.

5 Simple Ways to Show Your Body Some Love This Month

February often gets wrapped up in flowers and chocolates, but what if this year, you made it about showing yourself some love? Not with grand gestures, but with simple, powerful habits that make you feel strong, energized, and confident - something we all crave, especially in midlife.

If you're tired of feeling drained, bloated, or like your body is working against you, these five tips are for you. They're not about quick fixes. They're about creating small shifts that add up to big changes.

1. Prioritize Sleep: Sleep isn’t just downtime. It’s when your body does its best work - repairing muscles, balancing hormones, and regulating your metabolism. Aim for 7-8 hours of quality rest. Think of it as the foundation for everything else.

2. Fuel with Real Food: Ditch the diet mindset. Your body thrives on whole, nutrient-dense foods that keep cravings at bay and energy levels steady. It’s not about eating less; it’s about eating better.

3. Move with Purpose: You don’t need marathon workouts. Just 20-30 minutes of strength training 3-4 times a week can boost your metabolism, support hormone balance, and help you feel strong from the inside out.

4. Stay Hydrated: Feeling sluggish? It might be dehydration. Water supports digestion, metabolism, and even helps reduce bloating. Add a squeeze of lemon or a pinch of sea salt to enhance hydration.

5. Manage Stress: Chronic stress keeps cortisol levels high, which can lead to weight gain, sleep issues, and low energy. Carve out time daily for simple stress-busters - a walk, deep breathing, or even five minutes of silence.

Showing your body love isn’t about perfection. It’s about consistent, intentional choices that help you feel your best.