Most of us deal with some level of stress every day. From work, family issues and health concerns to financial obligations, there are parts of everyday life that commonly contribute to people's heightened stress levels. And when stress increases, you may find yourself (and your world) quickly teetering off its axis. But left unchecked, that chronic stress can influence your healthy habits and ability to healthily cope, impacting your overall health. Before you know it irrit

When it comes to supporting a healthy heart in midlife, nutrition plays a powerful role — and it doesn’t have to be complicated. As hormones shift and metabolism changes, the foods you choose can directly impact blood pressure, cholesterol, blood sugar, inflammation, and overall cardiovascular health. The good news? You don’t need a perfect diet or drastic changes. Heart-healthy eating is about balance, consistency, and choosing foods that nourish your body while still allowi

Life rarely goes exactly as planned—especially in midlife. Between busy schedules, changing energy levels, family responsibilities, and the unexpected twists life throws our way, even the best intentions can get derailed. That's why successful women don't rely on a perfect plan—they rely on a flexible one. When Plan A isn't possible, having a back up plan helps you adapt without abandoning your goals. Whether it's swapping a workout for a walk, choosing a simpler meal option,

Carbohydrates are one of the most misunderstood macronutrients. Should we eat them? Should we avoid them? Do they actually cause weight gain? Spend two minutes scrolling Google or social media and you’ll probably end up even more confused. Half the posts will tell you to cut carbs if you want to lose weight, while the other half insist carbs are essential. So how are you supposed to know what’s fact and what’s fiction? Here’s the truth: carbohydrates are one of the three esse

Once known as Popeye's go-to food when faced with a physical challenge, spinach offers a great deal of nutritional strength, making it...

When You’re Doing “All the Right Things” But the Scale Won’t Move. If you’ve cleaned up your eating habits, started exercising, and still feel like the scale won’t budge — you’re not alone. It’s one of the most common (and most frustrating) challenges women face in midlife weight loss. It can leave you wondering what you’re doing wrong… or worse, ready to give up altogether. But here’s the truth: even when it feels like you’re doing all the things, many of our daily choices h

As the saying goes, "A goal is just a wish with a deadline." In order to make your health and fitness goals a reality you will need a plan. And not just any plan, a smart plan! The S.M.A.R.T. goal setting approach will set you up for success by helping you define your goals, supplying a clear course of action, and outlining steps it will take to get you there. Step 1: Specific. Be specific when stating what you want to accomplish. Including the why, where, who,

Have you ever set out to lose weight... eating healthier, exercising, and workout hard to do All The Right Things, only to find yourself frustrated, discouraged, and overwhelmed within a few months, or worse weeks? You're not alone, I hear it all the time. So many of the women I work with come to me after having tried (often multiple times), to figure out how to create AND then maintain healthy habits so that they can confidently take steps to reach their weight loss goals. B

If you’re working toward a healthy weight, it’s completely normal to feel confused, discouraged, or overwhelmed at times — especially in midlife. You’re eating better, exercising, prioritizing sleep, and doing “all the right things”… yet the scale just won’t budge. And you start to wonder — what am I doing wrong? Here’s the truth: your healthiest, happiest weight is about so much more than a number on the scale. As your body changes in midlife, hormone shifts, muscle loss, an

Maybe the seasons (and weather) are changing and you are suddenly finding it challenging to stick to your outdoor fitness routine, or...

Did you know nearly half the human body is comprised of water? The average adult is made up of 55-60% water and that water plays a vital role in your day-to-day health, helping you feel and function your best. Throughout the day you can lose water through sweat, your lungs as you breathe, and through your waste and urine. That's why it's so important to stay healthily hydrated. Ever found yourself suddenly thirsty? While your thirst response can trigger you to drink more wate

Looking for a way to ease the aches and pains from today's workout? Looking for a holistic approach to your post workout recovery? Maybe it's time to take a closer look at Epsom Salts! It's been several years now since I was first introduced to epsom salts and I added them to my fitness routine. I work hard and I play hard. I can wind up with mystery bruises and my HIIT workouts can leave me with some muscle soreness at the end of a long day. And epsom salts have been a game

DIET. Did you just cringe? When you hear the word DIET does your mind conjure up a host of negative images? Do you instantly thing of counting calories, deprivation, restriction? Maybe that is because the word "diet" is often associated with what is perceived as some form of punishment. As a society we rarely discuss diet as a means of substance, but rather as a way to achieve weight loss or alter our body composition. Turn on the t.v. and you'll see several "diet" commercia

Have you ever set out to lose weight... eating healthier, exercising and working hard to do All The Things, only to find yourself frustrated, discouraged, and overwhelmed within a few months, or worse, weeks? If you said yes, you're not alone. I hear it all the time. So many of the women I work with come to me after having tried (often multiple times), to figure out how to create AND then maintain healthy habits so that they can confidently take steps to reach their weight lo

Motivation is a uniquely personal thing. What motivates one person may not be at all motivating for someone else. I recently I asked the question, “what motivates you?” on several of my social media channels. Here are just a few of the answers I got: “Feeling healthy and energized and spending time outdoors” “My children” “Having energy and fitting into smaller jeans” “Wanting a future life & body that I can be proud of, to feel wonderful & beautiful in my own skin" “To feel

You’ve probably heard the phrase “protein is king” when it comes to weight loss — and there’s a lot of truth to that. Protein plays a powerful role in supporting healthy fat loss because it helps regulate the hormones that control hunger and fullness. And because protein is the most satiating of the macronutrients, including it in your meals can help you feel fuller longer and reduce the urge to snack. Protein also helps preserve lean muscle mass and support metabolism — two

“Just don’t eat too much” sounds simple — but portion sizes today can be deceiving. Over the past 20 years, the average portion has nearly doubled, making it easy to eat or drink far more than we realize. That “standard” bagel? It’s really closer to two servings. Many drinks now pack 2–3 servings in a single bottle — and those extra calories add up fast. The good news: once you know what a true serving looks like, you can enjoy your favorite foods without guessing or over-res

Fat. Often labeled as 'the bad guy,' much like carbs, it can get a bad rap. But the truth fat alone does not make you fat, and your body needs a certain amount of fat to function its best. The body uses fat as an energy source during longer endurance workouts and lower intensity exercise. And dietary fats play an essential role in cell growth, balancing healthy hormones, protecting your organs, regulating body temperature, and nutrient absorption. But all fats are not created

Warm, fresh out of the oven pizza. A tried and true comfort food, great for a picnic at the park, your next Friday movie night in, or to serve the masses at a social gathering. Unfortunately as tasty as it is, most pizza, whether it's store bought or delivered, is often not too healthy. High in salt, unhealthy fats, and more. But with a few simple tweaks you can put a healthier spin on your pizza and have FUN doing it too! And it's a super fun way to engage the whole hous

Welcome to the Mind + Body Elite blog. As a Health & Fitness Coach I want you to feel inspired, motivated, confident and supported in...