Healthy Habits Change with Age

Healthy looks different for me in my early 50’s than it did in my 20’s and 30s and even my 40s. What I thought was healthy back then doesn’t serve me now and isn’t going to provide the same results.

Here's what I do now at age 52 to keep my body, mind, and hormones happy and healthy:

✨ Prioritize protein - protein with every meal! I shoot for 114 grams of protein a day!
✨ Lift heavy weights 3 days a week
✨ Complete 30 minute strategic workouts - I don’t overdo it!
✨ Focus on whole foods as much as possible
✨ I’ve found balance! I don’t cut out treats and I enjoy myself on special ocassions!
✨ I give myself grace. I’ve ditched the all or nothing mentality!


What I DON’T do (anymore!):

❌ Cut out entire food groups
❌ Cut calories
❌ Punish myself for ‘bad’ food choices by making myself workout more
❌ Use the scale as the only measure of progress
❌ Hours of cardio daily

It’s ok to adjust and pivot our mentality and our strategies as we age! Even throughout the Faster Way program, we’re constantly pivoting and changing things up to keep our bodies responding and changing! 

Learn more about the program I follow and coach here!

How have your habits changed with age?

Creatine: Myths vs Facts for Midlife Women

I started taking creatine about two months ago to help rebuild muscle mass I lost while going through breast cancer treatment and dealing with an autoimmune condition that affected my joints last year. I use it as a supplement to the food I eat, especially protein and carbs and to make sure I'm getting the most of my FASTer Way workouts.

What people think about creatine:
It’s a steroid
It makes muscles bulky
It’s only for men & athletes

Well, creatine is for women too! In fact, women are probably the one's who should be first in line to use it. 

What creatine does:
Help you build lean muscle
Help you torch more fat in workouts
Help you push harder and maximize your workouts
Helps you bounce back quicker after a tough workout

Creatine is a game-changer for boosts workout performance and results. 

Ready to supercharge your workouts and redefine your fitness goals? Join us for a FREE Creatine Webinar on Jan 30. 🎓 We'll spill the secrets on maximizing your fitness journey with creatine. Sign up for the training here.

I’m really excited to switch to the FASTer Way brand when it launches, so I put my name on the waitlist. You can too! Join the waitlist here

Microwave Protein Pancake Bowl Recipe

Last week I came across a recipe for a pancake you can make in the microwave and I said, SIGN ME UP! Who wouldn't love a pancake you can make in 90 seconds???

I LOVE pancakes, but I have never been very good at making them...I think it's because it takes some real patience in the kitchen which I don't have. I like quick and simple recipes.

On Saturday, I tried making the pancake in the microwave and it was sooooo good! I ended up making it again and one for my husband when he got home from a work trip on Sunday.

Here's the recipe:

Microwave Protein Pancake Bowl

Spray dish with cooking spray

1/3 banana (mashed)

1/3 cup eggs whites

1/4 cup gluten free pancake mix - I used Birch Benders Gluten Free Mix

1 scoop protein powder - I used FASTer Way hydrobeef vanilla 

Microwave for 90 seconds 

Add toppings like fruit, nut butter & syrup 

The original recipe is from Eating Bird Food. I modified her recipe to add the protein.

Do you like pancakes? Do you like making them?

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!

TRY THESE SIMPLE BBQ SWAPS:

• 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!