Monday, February 5, 2024
Winter Swimming in Hawaii
Friday, January 26, 2024
Healthy Habits Change with Age
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!
Friday, January 19, 2024
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
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.
Monday, January 15, 2024
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?
Friday, November 10, 2023
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.