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?

Are you making these mistakes and hurting your hormones?

Are you making these mistakes and hurting your hormones?

Overexercising. When you push your body to its limits with intense workouts and neglect proper nutrition, your hormones can take a nosedive. Especially estrogen. This rollercoaster can mess with your bone health, fertility and overall health and well-being.

Undereating. When you are not fueling your body adequately, it goes into survival mode, slowing down your metabolism and reducing the production of essential hormones, like estrogen. This hormonal disruption can lead to mood swings, irregular periods and sometimes hair loss.

Not getting enough sleep. Sleep deprivation can disrupt the delicate dance of hormones responsible for appetite control and fat metabolism, making it tougher for you to make healthy choices and burn fat efficiently.

I work with women in the FASTer Way program who come to me after years of making the same mistakes that I did. They learn to exercise the right amount, eat the right amount and prioritize rest so that they can transform their bodies and ignite happy hormones. The FASTer Way program app is the First and Only fitness app clinically proven to burn fat, build muscle and improve overall health and fitness.

Meet Moose, our new little man

I don't know when it was exactly, but mrC and I decided to add to our furry family. About a month ago we picked up this cute red golden retriever.

Meet Moose!

mrC was out of town on pick up day, so I drove by myself to Wyndham, New Hampshire to get him. The breeder brought out three 10 week old boys for me to look at. In true Goldilocks fashion, one was too energetic, one was too timid and one was just right! Plus he had the cutest little cowlick hairline on his nose that the breeder told me is called a zipper nose! 

Moose absolutely loves his big sister, Quincy! He wants to be anywhere she is and doing what she is doing. Quincy has been very tolerant of Moose as he learns how to navigate when she wants to play and when she doesn't. 

Moose loves to go for walks! At first his walks were strictly loops around the cul-de-sac circle to protect his little legs and until his immunity was stronger. Our neighborhood has more dogs than kids! We've slowly increased the distance and ventured out into the neighborhood. Like a true retriever, he loves to carry his leash.

Moose went on his first road trip with us to Castle in the Clouds which is about an hour and fifteen minutes away. He did great! We went on a little trail walk to a waterfall, checked out a trout pond and played in the grass. He fell asleep on the way home.

Moose is so curious! He's my little shadow (when he's not obsessing over his sister) following me around the house, waiting while I workout and sleeping at my feet while I coach my clients online. His little nose tries to smell everything all the time. 

Moose is a pillow guy, sort of! Although crate trained, he does have a dog bed that we are working to train him to use for quiet time. So far I think it is mostly working!

What else would you like to know about Moose?