Do this one thing to create consistency

I had a 1:1 conversation recently with a client who wants to be more consistent with her workouts again. The backstory is a familiar one. She's been super busy, had a medical issue and then an injury that she isn't fully recovered from and just got away from her workout routine. Now she is struggling to get back to a routine.

I know a lot of people struggle with consistency, but you don't have to.

If you're trying to be more consistent, do this one thing!!! 👇👇

Exercise at the same time of day EVERY day!

It doesn't matter what exercise you do. It doesn't matter if it is not your usual workout because you have an injury or are recovering from an illness or medical situation. Shoulder injury? Move your legs! Ankle injury? Move your arms!

It just matters that you do it. Do something. Get in at least 30 minutes of movement in some form. Do it at the same time of day, every day.

This is the key to all routines and routines become habit -> think about when you brush your teeth!!

When you have a routine, you’ll lean into it on the days you’re not feeling as motivated. You'll build momentum through your busy season or your injury. The habit of getting your exercise done at the same time of day every day will help you stay consistent. 

And we all know that results come from being consistent.

What time of day do you like to do your workouts? Comment below!

We're Back in New England!

 A lot has changed in the last 9 months...

We left Hawaii and moved back to New England in September 2021 landing first in Portsmouth, NH. We rented a cute little downtown apartment until we could buy a house. Right on State Street, we were within a mile of both of the girls. It was perfect walking lifestyle living.

Less than two weeks after arriving back on the mainland, we got a dog! Quincy is a cream Gold Retriever and we just love her!

My stepson graduated from Marine Corps Basic School and was accepted to Flight School in Pensacola. We are so proud of him!

My mom came to Portsmouth for Thanksgiving. It was freezing while she was here, but we still took her to the beach in Rye! We also walked the FASTer Way 5K and got in the Christmas spirit with a walk through the Winter Wonders Christmas lights display at Sandy Hill Farm in Eliot, Maine.

All three of the kids were here for Christmas. We walked the Marginal Way trail in Ogunquit, went ice skating at Strawberry Banke and mrC went skiing with them. It fills my heart to see all of them together.

Living in Portsmouth means we get to see the girls all the time! We're loving that we can get together for meals and let the dogs play now that Quincy is almost as big as Ralph!

In May, we traveled to Cincinnati to see my mom and family. It was our first time back there since December 2019. It was so nice to see my BFF Sandy, my aunt Debbie and just hang out with my mom. We ate a lot of pizza, cooked a little and spent a fun day exploring downtown Milford.

Last month we bought a cute little house in Kittery, Maine! It's just a 10 minute drive from Portsmouth and is in the sweetest little cul-de-sac neighborhood. Our little city girl is loving the backyard and playing ball. We are enjoying our own outdoor space and the quiet. PS - We had the best realtor in the world, Devan - follow her! 

Where are you reading this from??

4 Tips to CRUSH Your Nutrition this Summer

 

Summer is supposed to be fun, so the last thing you want to do is worry about your waistline. 

Here are some tips to help you stay on track with your goals while also enjoying all things summer!

1. Focus on protein - Consuming enough protein is necessary for feeling satisfied, keeping your blood sugar stable, and helping you avoid mindless eating. Get my protein tips here.

2. Don't drink all your macro calories - Alcohol is the 4th macronutrient, but not essential. Enjoy a glass of wine, but be sure to properly log it. (Download my FREE guide, “How Happy Hour Hinders Fat Loss ~ and how to overcome it,” and then enjoy your Happy Hour!)

3. Plan in advance - Make a loose plan for the day with a focus on protein & veggies. That leaves room for you to enjoy the carbs & fats of the treats that pop up.

4. Progress, not perfection - Don't stress! Be mindful, make the best choices you can and enjoy making memories.

Comment below if you are ready for a fun summer!

Need to kickstart your healthy habits? I've got you covered! Click here to learn more about FASTer Way!

My Favorite FASTer Way Travel Friendly Snack Recipes

Brownie Protein Balls!!

1½ cup raw walnuts

1¼ cup pitted dates

1 scoop FASTer Way Chocolate Protein powder

2 scoops FASTer Way Collagen

2 tbsp 100% Dutch-Process Cocoa

Sprinkle of salt

2 tsp vanilla extract

2 tbsp maple syrup

Put walnuts in a food processor and grind to fine crumbs. Add dates, protein powder, cocoa, salt, vanilla extract and maple syrup and process until crumbly. If necessary, add 1 tsp of water at a time until batter sticks together. Roll into 1½ inch balls. Place on wax paper and freeze. Keep stored in the freezer or refrigerator.

MACROS: 17G CARBS, 9G FAT, 8G PROTEIN

👉 Get FASTer Way clean protein by clicking here.

Berry Baked Oatmeal

1 cup Oats (quick or traditional)

1 cup Unsweetened Almond Milk 

1 tbsp Maple Syrup
1/4 cup Unsweetened Applesauce 

1/2 tsp Cinnamon
1 tbsp Chia Seeds
1 cup Frozen Berries 

2 tbsp Sliced Almonds

Preheat oven to 350F (177C). Grease a baking pan with coconut oil. Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined. Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds. Serve warm or let cool and cut into squares for a to-go option.

MACROS: 35G CARBS, 7G FAT, 6G PROTEIN, 7G FIBER

No Bake Energy Bites

Makes 12 bites (1 per serving)

Ingredients
1 ½ cup rolled oats
½ cup nut butter of choice
2 tbsp maple syrup or sweetener of choice
2 tbsp chia seeds
2 scoops FASTer Way Collagen
Pinch of sea salt

Add all ingredients in a small bowl and stir until well combined. Once mixed, scoop equal-sized balls onto a parchment-lined baking sheet. Store in an airtight container and enjoy!

MACROS: 13G CARBS, 6G FAT, 6G PROTEIN, 2G FIBER

Which one will you be trying first?? Comment below to let me know!

Simple Protein Sources

Trying to up your protein game?? 🎯🚀📈

Protein is going to help you hold onto the muscle you have and build new lean muscle. It is essential for muscle repair.  If you want to change your body composition (fat loss), you have to consume enough PROTEIN!

Here are some simple protein ideas:
tuna
salmon
shrimp
chicken
turkey
eggs
avocado
lentils
beans
quinoa
tofu
hemp hearts
nuts
almond butter

Don’t know how much protein you need? I provide CUSTOM macros based on your body and your goals as part of my new client program.

Learn more here or send me an email! I'd love to chat!