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!!!