Why Stress is the Real Reason You’re Not Losing Weight

A topic that comes up frequently among my midlife clients is how stress affects weight loss. Stress can seriously mess with your progress. The good news is understanding it can help you stay on track.

Stress releases a hormone called cortisol, which isn't necessarily a bad thing in short bursts. However, when you're stressed all the time, cortisol levels stay high, which can lead to weight gain, especially around your belly. It's like your body is preparing for a long-term emergency, storing fat as a survival mechanism.

High cortisol makes you crave junk food, those sugary, high-calorie treats that are hard to resist. Not only do these cravings add extra calories, but cortisol also signals your body to store more fat, particularly in the belly area. This combination makes it harder to lose belly fat, which is linked to health problems like heart disease and diabetes.

Stress eating is a real struggle many of us face. When we're feeling overwhelmed, it's easy to reach for comfort foods, often sugary and high-calorie options that momentarily make us feel better. Unfortunately, this habit only adds to the problem, contributing to weight gain and making it even harder to manage our health and wellness goals.

By understanding how stress impacts our bodies, we can start making small changes to break the cycle and support our weight loss efforts.

• Mindful Eating:  Try mindful eating. Pay attention to what you eat and how much. This can help you avoid stress-eating. 
• Regular Exercise:  Exercise regularly. It lowers cortisol and boosts your mood. Even 30 minutes a day can help. 
• Relaxation Techniques:  Use relaxation techniques like yoga or meditation. They help reduce stress and lower cortisol. 

One of my clients managed her stress and saw amazing weight loss results. She focused on exercise and mindful eating. When she came to me, she was struggling with low thyroid function. What she didn't realize was that she wasn't really eating the right foods for her goals and overall health. This was causing her stress hormone to elevate and affect her thyroid. Once we set her custom macros and she was eating MORE, her thyroid function improved and she began to see progress.

Got questions about stress and weight loss? Ask away! 

Remember, managing stress is key to losing weight. Take control of your stress and weight loss journey. Join my coaching program for personalized support. Click here to learn more.

Why Most Monthly Goals Fail and How to Actually Succeed

As we step into a new month, it's easy to feel motivated and set high expectations for ourselves. But let's be honest—by the time the month ends, many of us are left feeling frustrated because we didn't quite hit those goals we set. Today, we're diving into the importance of setting realistic, attainable goals for the month ahead—ones you can actually achieve.

Why Unrealistic Goals Fall Short

It’s common to set ambitious goals, especially when you’re feeling inspired. But too often, those goals become unrealistic, and without a solid plan, they end up being unattainable. For many women, this pattern leads to frustration and burnout. It’s especially true when hormonal changes, busy family schedules, and midlife demands are in the mix. Setting yourself up with unachievable goals can make you feel like you’re constantly falling short, which only adds to the stress.

The Importance of Realistic Goal-Setting

Instead of aiming for perfection, let’s aim for progress. Realistic goals strike that perfect balance between pushing yourself and being practical. These goals are specific, measurable, and actually fit within your lifestyle.

For example, instead of setting an expectation to lose 20 pounds in a month, consider a more balanced goal, like aiming to lose 4 pounds while focusing on feeling stronger and healthier by working out consistently, say four times a week. This kind of approach is not only more sustainable but also ensures you’re achieving progress without feeling overwhelmed.

How to Set Goals that Stick

Here’s a simple process to help you set goals that work:

• Be Specific: What exactly do you want to achieve this month? The clearer you are, the better you can track your progress.
• Make It Measurable: Your goals should have a clear metric. If it's weight loss, specify how many pounds. If it’s saving money, define the amount.
• Break It Down: Large goals can feel daunting, so break them into smaller, weekly or daily targets. This makes them less overwhelming and more manageable.
• Stay Flexible: Life happens. With so many responsibilities—kids, work, and everything in between—you may need to adjust your goals. That’s okay. The key is to keep moving forward, even if it means revisiting and revising your plan.

Achieving your goals is about setting yourself up for success with a little patience and a lot of consistency. This month, try focusing on realistic, specific goals that fit into your life, and see how far you can go when you prioritize sustainability over intensity. Here’s to hitting those goals, step by step, and feeling stronger and healthier as a result!

Summer Road Trip to Newport, RI: Highlights and Adventures

We just wrapped up another fantastic summer road trip to Newport, RI, and it was everything we hoped for and more! We stayed downtown, which meant we could easily walk everywhere and soak up all the charm this beautiful little city on the sea has to offer.

We arrived around lunchtime, so we enjoyed a picnic on the lawn outside the O'Club on the Navy base, with stunning views of Narragansett Bay and the Newport Pell Bridge. We also hit up the Exchange where mrC scored some new sneakers!

After checking into the hotel we were ready to get out and about in Newport. We hopped on the free trolley to explore the Great Elephant Migration exhibit at Salve Regina University on Bellevue Ave. Stunning! Life-size Indian elephants made out of lantana camera, an invasive weed that encroaches on wildlife habitats. It started to rain, so we headed back to the hotel for cocktails before dinner.

Dinner that night was a treat at Mother Pizzeria, a new spot we tried, followed by our traditional Kilwins ice cream downtown. You can't go to Newport without having some Kilwins!

Day two was just as wonderful. We started with another trolley ride to see more elephant exhibits at Rough Point and Breakers mansions. We even saw the iconic Rough Point camels! The Breakers was charging people full price to see the elephants, so we walked around the back on the Cliff Walk to get a peek. The views were worth it!

We hopped off the trolley to have some coffee and tea at a charming shop on Bellevue Ave while people-watching. 

Lunch at the Lobster Bar was a highlight—great views of the harbor and the boats coming and going made it extra special. Afterward, we walked down Thames Street and window-shopped a bit before popping into Giusto to enjoy an afternoon cocktail on Hammetts Wharf. They did not have the same yummy appetizer as last year.

The kids joined us in the evening for dinner at Diego's on Bowen’s Wharf, where we had the best Mexican meal we've had in Newport. We wrapped up the night with drinks at Surf Club, enjoying the outdoor seating and great conversations. My brother and sister-in-law who made it to Newport also joined us!

Our final day started a bit rough after a fun night out, but we grabbed some healthy food from the hotel and met up with the kids for a sailing tradition. Since the sailboat could only take five, I stayed behind with baby Frank. We had a blast playing on the lawn, looking for shells, watching the seagulls, and spotting a baby bunny at the O'Club. We walked over three miles, soaking in the last of Newport’s beauty.

It was a trip filled with memories and fun times with family. Until next year, Newport!

Secrets to Overcoming Workout Plateaus

Hitting a plateau can be frustrating, but with the right strategies, you can break through and continue making progress. 

First, let's talk about what a workout plateau is. It's when you stop seeing progress despite continuing your regular exercise routine. This can happen to anyone, no matter how experienced you are.

One of the best ways to overcome a plateau is to change up your routine. Your body adapts to the same workouts over time, so mix things up. Try new exercises, increase the intensity, or change the order of your workouts. This keeps your body guessing and challenges your muscles in new ways.

Your diet plays a crucial role in your fitness progress. Ensure you're eating enough protein to support muscle growth and recovery. Also, make sure you're getting a balanced mix of carbs, fats, and vitamins. Sometimes, adjusting your diet can make a big difference in overcoming a plateau.

Rest is just as important as exercise. Overtraining can lead to plateaus, so make sure you're giving your body enough time to recover. This includes getting enough sleep, staying hydrated, and taking rest days when needed.

Sometimes, we hit a plateau because we've reached our initial goals. Setting new, challenging goals can reignite your motivation and give you something new to strive for. Whether it's lifting heavier weights, running a faster mile, or mastering a new skill, new goals can help you push past a plateau.

Keep track of your workouts, nutrition, and how you feel. This can help you identify patterns and areas that need adjustment. It also keeps you accountable and motivated by showing how far you've come.

Remember, hitting a plateau is a normal part of the fitness journey, but with the right strategies, you can overcome it and keep making progress. If you need more personalized support, consider joining my coaching program. Click here to learn more and sign up. 

Setting the Record Straight on Nutrition for Women Over 50

If you’re like many women over 50, navigating the world of nutrition can feel like swimming through a sea of conflicting advice. With hormone changes affecting everything from energy to weight, it's important to know what really works - and that’s what I’m here for. I want to be your go-to source of truth in a world full of noise.

Let’s clear up some common myths once and for all:

Carbs make you gain weight.
🍞 Carbs have gotten a bad rap, but they’re essential for energy - especially as we age. When paired with whole food nutrition, they can absolutely be part of a healthy, balanced diet that supports fat loss and muscle maintenance. It’s all about choosing the right kinds of carbs (hello, whole grains and veggies!) and timing them to work with your body, not against it.

❌ Eating fat makes you fat.
🥑 This one has been around forever, but it's time to debunk it. Healthy fats are actually crucial for hormone balance, brain function, and overall health. Not only that, they can even aid in weight loss by keeping you satisfied and helping your body burn fat more effectively. Avocados, nuts, and olive oil are your friends!

❌ You need to eat every 2-3 hours to boost metabolism.
⏰ This is a popular one, but the reality is that your metabolism isn’t like a fire that constantly needs stoking. What matters more is listening to your hunger cues and eating when you’re truly hungry. Intermittent fasting can even help reset your metabolism and optimize fat burning, a strategy many of my clients find empowering as they move through perimenopause and menopause.

As women, especially in midlife, our needs shift. Hormones, metabolism, and muscle mass all play critical roles in our ability to feel strong, maintain a healthy weight, and live with purpose. My goal is to provide simple, effective strategies that fit into your lifestyle. No crazy diets, no endless cardio - just real food, smart movement, and sustainable changes that work for you, not against you.

Whether you're struggling with fatigue, stubborn weight gain, or frustrating hormone shifts, know that you're not alone. Let’s navigate these changes together and focus on what truly works to help you thrive.

Ready to learn more about how you can thrive in midlife with balanced nutrition, movement, and a supportive community? Join my upcoming program and start feeling your best today!