Recipe Spotlight: Berry Protein Smoothie

You need this smoothie recipe this summer!! ☀️⛱

We all know summer is busy and summer is hot! That's why this smoothie is perfect. It's simple and quick, but most importantly...it will cool you off.

Plus, if you're trying to rush out the door to this or that summer activity, it's packed full of protein, healthy fat and carbs to get you started on the right foot. 

🍓 FASTer Way Berry Protein Smoothie 🫐

1 cup unsweetened almond milk
1 scoop FASTer Way vanilla protein
1 cup mixed frozen berries
1 tbsp almond butter

Blend and enjoy!!

Ingredient Notes: I like to buy a big bag of mixed frozen berries, but you can also cut and freeze your own fresh berries ahead of time. If you only have fresh berries, just add a handful of ice before blending!

Want to try more FASTer Way recipes? Download my FREE sample meal guide by clicking here!

Why Sleep Matters for Fat Loss

 

We all know that sleep is important for energy and how we feel throughout the day, but did you know that it's important for burning fat, too?

Rest and exhaustion can easily creep up on us, especially when we are active in the warmer months. 

Take a look at these 3 ways poor sleep can affect your progress:

1. Increased cortisol levels - cortisol is your body's stress hormone. When your levels are high, your body will store fat. Not getting enough sleep can raise cortisol levels and make it more difficult to burn fat.

2. Imbalance of hunger hormones - Not sleeping enough impacts your hunger hormones (ghrelin and leptin). Ghrelin signals to your brain when it's time to eat and leptin lets your body know that you've eaten enough.

3. Decreased sensitivity to insulin - After a few day of insufficient sleep, your body will struggle to process insulin (the hormone responsible for changing sugar and starches into energy). When your insulin sensitivity is decreased, your body is going to store fat.

Make sure you are priming your body for sleep by watching your nutrition intake throughout the day and going to bed at the right time.

 

Podcast to Check Out: 7 Signs of a Slow Metabolism + How to Boost It

A couple of years ago I learned that I have a slow metabolism. It was a simple test that my Functional Medicine Practitioner ordered for me. 

Our age is usually to blame for many of the changes we go through as women in our 40s, 50s and beyond. However, there are many things that we do to ourselves that can cause our metabolism to slow down - for example: under-eating, eliminating carbs, not getting enough micronutrients, just to name a few.

The good news is that if you feel you have signs of a slow metabolism, there are steps you can take to improve it naturally.

Here are the 7 signs Dr. Stephen Cabral shares in his podcast The Cabral Concept: 7 Signs of a Slow Metabolism + How to Boost It: 

1. Cold hands & feet

2. Fluctuating energy throughout the day

3. Poor digestion - bloating

4. Irregular bowel movements

5. Can't maintain weight range

6. Not feeling hunger 

7. Feelings of brain fog

As a FASTer Way Coach, this is a concern on the minds of many of my clients. 

One thing Dr, Cabral says, that I wholeheartedly agree with, is that if you think there is something going on, dig deeper. Dig deeper so that there is still time to do something about it before it gets worse and cause other issues. I can refer my clients to a Health Coach, but I encourage you to reach out to your own functional medicine doctor.

Listen to the podcast and let me know what you think! 

Tips to Thrive through Summer Travel

Yesterday was the official start to summer! We are in the HEAT of the summer travel season and staying on track with health goals can feel challenging.

This year - it doesn't have to be that way. Thrive through your travel with these three tips:

Make time to move your body! Get your body moving as soon as you start your day and then keep moving as much as you can. This helps take away some of the stress that comes with traveling and will make you feel good.

Focus on lots of veggies and protein at your first meal! Flood your body with as many micronutrients as you can. For most people, it is easy to get carbs and fats. The challenge is usually protein and the nutrient dense foods. So, start with those so you don't have to think about it!

Memories over macros! Remember to give yourself grace. You don't get to enjoy your favorite summer foods every day. Enjoy your favorite BBQ dishes and enjoy spending time with your favorite people.

How will you prioritize your health this summer? Let me know in the comments below!

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!