The scale isn’t dropping, so here’s what I’m doing
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Sign up here I’m 20 days into my next 100 day push, and I have not lost a single pound. I’m not trying to lose weight (per the scale), but I’m “pinching more…
Why Exercise Matters for Your Brain (Not Just Your Weight)
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.. Sign up for the newsletter here! Hi Friends! I’m back for this Friday edition of my email, dedicated to fitness. This week, I listened to the most impactful podcast on the importance of…
It’s Not Fair {Why Does Weight Loss Require More Discipline for Me than For Others}
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Sign up here Hi Friends! It’s Mindset Monday, and I just wanted to share my current feelings about health and weight loss! Because you know what I’m feeling- I’m drowning today in that…
High Protein Meal Plan Week 6
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Sign up here While winter has been warm and mild in Utah, I still haven’t been running outside as much as I like. Which means, I’m also not logging the miles I can get…
High Protein Meal Plan Week 5
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Sign up here Hi Friends! I’ve got a countdown on my phone right now which says I have exactly 100 days till we’re taking a family trip to Cancun! (I’m one of those crazy travel…
How to use ChatGPT to build a personalized workout plan
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.. Sign up for the newsletter here! Hi Friends! Have you tried yet to use ChatGPT to write a workout plan for you? In an effort to not get left behind with technology, I…
Today’s Meal prep and My Week 4 Low Calorie Meal Plan
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Sign up here Hi Friends! It’s been awhile since I got in the kitchen to do some serious meal prep! But I did do it today, and I’m so glad I did. Meal prep…
Whipped Cottage Cheese Veggie Dip (High Protein, Low Calorie)
This high protein, low calorie vegetable dip is made with Cottage cheese, light mayo and ranch seasoning. I like to bring it to parties so I know there’s something I’ll eat that will keep me on track as well! Why I Use Cottage Cheese Instead of Sour Cream for Dip Classic veggie dip is often made by mixing sour cream…
Confession, I Was Eating Every 30 Minutes
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Sign up here Hi Friends! I recently transitioned from MyFitnessPal to the Lose it app, and I LOVE IT!! MyFitnessPal’s last update was just visually awful. I can no longer see all my…
Dumbbell Only Leg Day
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.. Sign up for the newsletter here! Hi Friends! I’m back for this Friday edition of my email, dedicated to exercise and movement! I’ve committed to performing two strength training days per week at…
1500 Calorie Weight Loss Meal Plan #3 (January 14-20)
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. (Sign up here if you aren’t already) Hi Friends! Quick update to share my 1500 calorie plan for the week! As you can see, I’ve got raspberries on my mind! haha Breakfast 406 calories…
What peanut butter pretzels taught me this weekend
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Happy Monday! I just returned from a short trip to Los Angeles for a conference. And while my diet was on track, for most of it, there’s something about the last day of…
Can you lose weight with walking alone?
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.. Sign up for the newsletter here! Hi Friends! A question I get all the time, especially from women over 40, is “Is it possible to lose weight with walking alone?” The answer is…
1300 Calorie Meal Plan {Week 2 Jan 8-14}
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. (Sign up here if you aren’t already) Hi Friends! This week, it will be difficult to stick to a food plan, because I’m traveling! I’m flying to Los Angeles tomorrow for a food blogging conference. I’m…
Why Most People Quit Calorie Tracking
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Most people don’t quit tracking because it doesn’t work. They quit because of what happens emotionally when tracking isn’t perfect. I know this because I lived it for years. I’ve always been a healthy…
2026 Fitness Goals as a Woman over 40
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.. Sign up for the newsletter here! Hi Friends! I’m back for this Friday edition of my email, dedicated to exercise and movement! I’m not sure how the Friday emails will evolve this year, since I haven’t…
Jan 1-8 Weekly Meal Plan
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.. Sign up for the newsletter here! Hi Friends! Here’s what you can look forward to for 2026: As always, I’d love your feedback. After years of calorie counting, aiming for 1500 calories has…
7 Day Calorie Tracking Challenge {Data without Drama}
Step into your most confident self. Finally reach your weight loss goals so you can move on to bigger and better things. Make the next half of your life, THE BEST HALF OF YOUR LIFE! Join the 7 Day Calorie tracking challenge to set yourself up for lasting, sustainable, enjoyable weight loss- without giving up your favorite foods, your favorite…
Data without Drama
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. This is the first year I’ve been able to maintain my weight loss without feeling restricted at all!Back in February, I wrote a post about three questions: (read that post here) I started calling this:…
7 Tips for Not Gaining Weight During the Holidays
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. My biggest goal since I reached my ideal weight has been maintenance. To be totally transparent, I’ve failed at it 6 times over the last 6 years (meaning, I’ve gained 10lbs more than…
Low Calorie Pumpkin Cheesecake Fluff Bowl
If you want an easy pumpkin dessert without baking, this pumpkin fluff is perfect. Thick, creamy, and made with simple ingredients you probably already have. This bowl is 240 calories, 15 g protein, 37 g carbs, 4 g fat Pumpkin Cheesecake Fluff Usually, for my snacks, I want something simple, sweet, and easy to stir together. This pumpkin cheesecake fluff…
If You Think Your Metabolism is Broken, Read This
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40. Recently I met with two different friends (in real life) who wanted to get my advice on weight loss. Their complaints were similar to the ones I had for 30+ years. And…
Sweet Spinach Salad with Mandarin Oranges and Poppyseed Dressing
A sweet and fresh spinach mandarin orange salad with poppy seed dressing. Easy to make, always a crowd favorite, and perfect for family dinners or holidays. It has craisins or pomegrante seeds, mandarin oranges, red onion, and candied nuts! Perfect for a potluck or side dish. I’ve added a new recipe category to my blog for my big family, Sunday…
Classic Broccoli Salad Recipe – A Family Favorite
Easy Broccoli Salad Recipe with Cranberries and Sunflower Seeds! Perfect side dish for any family gathering. If there is one salad I never get tired of making, it is this broccoli salad. I bring it to almost every family party because it always disappears fast and someone always asks for the recipe. It is crunchy, salty, and sweet with a…
Tasty High Protein Cottage Cheese Pancakes for a Healthy Breakfast
These cottage cheese pancakes have become one of my favorite protein breakfasts because they taste like a treat but fit my calories. I love a high protein breakfast that still feels (and tastes) like something that should be a weekend cheat meal. These cottage cheese pancakes are exactly that. They are light, tasty, and packed with 44 grams of protein….