In your 50s, getting adequate protein is one of the best ways to promote your health and facilitate fat loss. After all, among its superpowers, protein helps build lean muscle, assists in key metabolic processes, creates strong bones, and more! When your protein goals are not met, your health and fitness suffers and the body cannot function optimally.  How much protein your body requires each day is dependent on a variety of factors, such as age, and activity level, but by and large, it’s likely you’re consuming insufficient protein! When you work with me, I calculate your individual pr ..read more

We are always in search of a new trail adventure especially one that is dog friendly now that we have two amazing dogs. Our most recent adventure was right in our neck of the woods -> Wiggly Bridge & Steedman Woods.  You can see Wiggly Bridge from Route 1A when you're heading to York Beach, which is when it first caught my interest. It's actually part of the Fisherman's Walk that starts close to York Harbor Beach. We didn't know that the day we went and simply jumped on the trail at Barrel's Millpond. (There was very limited parking, many spots for residents only, but a local ..read more

Following this protocol can help eliminate toxins, boost immunity and improve sleep.  There's nothing better than ridding the body of toxins through a good sweaty workout. But have you ever thought about leveling up your detox routine? Here are my three favorite full body detoxing activities that I have been incorporating throughout the week. Infrared Sauna blanket - I aim to do this every other day in 45 minute sessions. It is like climbing into a heavy sleeping bag. I have mine set up in our spare bedroom. I can watch tv, listen to a podcast or look out the windows while I sweat out som ..read more

After months of not feeling my best, feeling puffy and having trouble sleeping, I started digging deeper and found out my gut bacteria was unbalanced. I've been following a gut health reset protocol (in addition to my FASTer Way strategies) for about 3 weeks now and sharing tips from what I'm learning here.  Mint definitely smells good, but it also has many health benefits. It promotes a healthy gut by encouraging the flow of stomach bile which aids in digestion. It can also boost the immune system by helping rid your body of toxins. Mint is super easy to add into your daily diet. H ..read more

 Here’s a yummy treat for you! Brownie Protein Balls! I love to make a big batch of these to have on hand for that after dinner treat or a mid-day protein snack. They are also perfect for taking with you when you're traveling! In a food processor, grind the following ingredients: 1 1/4 cup pitted dates 1 scoop FASTer Way protein 2 scoops FASTer Way collagen 2 tbsp cocoa Sprinkle of salt 2 tsp vanilla extract 2 tbsp maple syrup (I also added 1 tsp of water) Roll into 1 inch balls, place on wax paper and freeze. Shop FASTer Way supplements: protein and collagen ..read more

Sunday is a good day to start thinking about your week ahead. You may or may not know this about me, but I DON’T MEAL PREP, not usually. I do not chop and plan and pre-portion at my house. I might batch cook or cook once, eat twice but that is about as far as my meal prep game goes. So here are my best tips for staying on track with your wellness goals while also keeping it simple so you don’t have to spend hours in the kitchen (unless you want to). Because a week without meal prep doesn’t mean a week of fast food. Proteins Pre-cooked proteins (hard boiled eggs, rotisserie chicken, smoked ..read more

A few years ago I did a Plant Based Challenge with the FASTer Way community. I've never been a big plant eater, so this challenge forced me out of my comfort zone. Surprisingly, I found a lot of recipes that have become favorites and want to share two of them with you! Chickpeas are legumes and a great source of plant protein and fiber. Eating chickpeas is good for gut health and digestion and can help lower cholesterol. You should be eating at least 100 grams of protein daily if you have reached peri-menopause. Fiber will help balance blood sugar levels which can help reduce hot flashes. I ..read more

I've been wanting to write a post about our time open water swimming in Hawaii for, well years now. Today is the day!   mrC is a good swimmer. I used to swim in my grandparent's pool as a kid, but that's not the same as ocean swimming. While living in Hawaii, I wanted to take advantage of two things: 1. warm water - the average temperature ranges from 76-81 degrees  2. clear water - reduces my fear of what might in the water One winter day during our first year in Hawaii, I came across a swimming group that met at our local beach in Kailua every Sunday: One With the Ocean. I re ..read more

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 ocassio ..read more

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 ..read more