Inspired Fitness & Health

09/18/2025

Couldn't love this more Dr. John Berardi! Thanks for sharing!

What A Nutritionist Feeds His Kids 🍳🥦🍇
Part 184 😅

Here's a quick peek at today’s meals for our two boys (13 & 11) who are very active, just had a monster weekend of sports games and tryouts, and have a week of more of the same ahead.

🍽 Breakfast
🥯 English muffins + butter
🥚 Whole-egg + egg-white omelet
🥓 Turkey bacon
🌶 Sautéed peppers

🥗 Lunch
🍗 Chicken “burgers”
🍚 Rice
🍏🍌🫐🍇 Fruits
(apples, bananas, blueberries, grapes)
🥒 Cucumbers

🥤 Drinks
💧 Ice water
🍍 Zero-cal Minute Maid pineapple drink

👇 Our Food Philosophy 👇

1️⃣ Real foods first – Protein, fruits, veggies are our baseline every day. Ultra-processed is the exception, not the rule.

2️⃣ Variety > perfection – Different colors, flavors, and textures help kids develop broad tastes and balanced nutrition. 🌈

3️⃣ Flexibility + treats – Life includes pancakes and snacks. What matters most is the majority of choices, not every single one. 🍪

4️⃣ Model what you want – Kids learn by watching. If we eat balanced meals, prep together, and sit down as a family, they pick it up naturally. 👨‍👩‍👧‍👦

5️⃣ Keep it sustainable – Simple, realistic meals that actually fit into daily life. No exotic ingredients or complicated recipes. ⏳

6️⃣ Reason over fear – We explain the why (energy, growth, health), not “this is bad.” Knowledge > guilt. 🧠

That’s how we approach food at home. Balanced. Flexible. Sustainable. 💯

09/09/2025

🥞 High Protein Pancakes! 💪

I don’t know about you, but I used to avoid pancakes like the plague… Too many carbs, sugar overload, and then the dreaded blood sugar crash. Then I tried many different protein pancake recipes with protein powder but they end up tasting dry to get the protein content high enough.

But THESE? I LOVE them and they are easy to make ahead. They’re nutrient dense, balanced, and keep your energy stable, plus they taste amazing. 🙌

Pancake Ingredients:
• 1 cup quick oats
• 1 cup cottage cheese
• 2 eggs
• 1 tsp baking soda
• 1 tbsp maple syrup
• ¼ tsp cinnamon

(If you want to serve these more like a wrap, add 1/4 cup of water to the batter. Wait 10 mins until the batter has thickened before pouring onto a grill. Size them according to your liking)

Topping:
• 1 cup unsweetened full-fat Greek yogurt
• 1 tbsp maple syrup
• 1 drop vanilla
• Sliced fruit 🍓🍌🍑

👉 Blend pancake ingredients until smooth. Cook low + slow until the tops bubble, then flip for 1–2 mins. (Don’t overcook!)
👉 Mix topping ingredients together.
👉 Serve warm with your toppings, or wrap them cold with yogurt + fruit for an on-the-go snack!

These are SO good either way. Perfect for breakfast, post workout fuel, or a healthy anytime bite. Kid approved for lunches too!

Who’s trying these this week? ❤️

09/07/2025

Sunday funny 😍

09/05/2025

A little food prep this week but ❤️

09/03/2025

✨ Stop glorifying busy. ✨

What habits are running your day… and which ones actually serve you?

Spend 10 minutes making a simple habit tracker. Track 30 days.
✅ See what you’re already doing well
✅ Spot what needs a tweak
✅ Turn it into a game: how many tick marks for what truly matters?

Simplify. Embrace boring. Remove distractions. Stop running in 50 directions.

DM me your email and I’ll send you a habit tracker to start tracking, simplifying, and creating more space for your goals. This is a GAME CHANGER for directing your mind and mindset in the direction you want to go ❤️

09/01/2025

Look at your plate 🍽️

Protein ✔️

Fibrous carbs ✔️

Healthy fat ✔️

Starchy carb ✔️

Nutrient dense ✔️

Colour ✔️

Whole foods ✔️

Balanced between all of the above for “metabolic health” as in, is your blood sugar too high or to low. Is your energy stable all day. Are you starving or craving something. Is your bodyfat stable. Are you growing muscle and supporting your bone mass. Are you helping stave off a plethora is diseases.

It all matters. We are sooooo whatever eat. Make every meal count for longevity and healthspan ❤️

08/28/2025

Things I wish I knew in my teens & 20’s…

I put my body through so much.
I didn’t eat for a week just to see how much weight I could lose.
I tried pills like “Diet Pep” and Hydroxycut because magazines said they worked, they just make you feel ill so you lose your appetite 🤢
I worked out to “burn calories” and had a friend tell me if I ate a muffin after I would “zero out the workout,” as the calories I burned would come right back on.
I had phases where I obsessed over every food choice.
I believed “skinny” meant happy.
I was teased for not being skinny. Then ridiculed for being skinny. And by others, celebrated for being skinny 🎉 Then, criticized for being too fit, too muscular.
I pushed through fatigue just to belong.
Sometimes I was left out of friend gatherings for falling behind. Other times, for being too far ahead.

It was confusing. Lonely at times. Heavy in that aloneness.

I know myself better now, but that doesn’t mean I don’t wrestle with not enoughness sometimes.

What we choose to do with our lives can confront others with theirs. So it’s important to sift through all of that noise and stay true to yourself. And, do your best to lift, support and be compassionate through the stages you went through, have yet to go through, and to others for their journey too.

It feels like a lifelong conversation and evolution of ourselves.

Here’s what’s different for me now.

I move because it feels good, and for health and longevity. I’m on a mission to keep my bones strong and continue muscle growth.
I eat to nourish myself.
I inspire myself…for me, not for approval.

And that feels like freedom ❤️

How about you? I LOVE having these conversations with other people. It’s eye opening and we see, we’re not alone ❤️

08/17/2025

Food is so much more than just something on our plate, and my plates usually look pretty boring 😉

It’s fuel for our energy,
nourishment for our cells,
balancing for our hormones,
and restorative for our health.

The right foods are revitalizing, sustaining, protective, and empowering, helping us feel strong, clear, and full of vitality every single day. 🌱💪

Sometimes I’ll go through a period and take a picture of each thing I have so I can kinda look back at where I’ve been. It’s fun to see allllllllll of the colours on my plates. And then I also know when I’ve been extra busy and then the same things show up for a few days 😅

It’s like journaling. It keeps me accountable to how I’m fueling myself. It’s fun to look back on. It shows me how much I’m fueling my body well vs trying to soothe an emotion (food can’t really soothe - it can simply distract for a short moment in time)….but we can find other ways to soothe 💕

Here’s a few more words I think of when it comes to food.

Detoxifying
Strengthening
Rejuvenating
Revitalizing
Anti-inflammatory
Metabolism boosting
Healing
Stabilizing
Balancing
Uplifting
Connection
Loving when shared healthfully

What does food mean to YOU? This is a great exercise to do when food has become something more than it’s meant to be 💕

08/15/2025

Miss Kathy is WAY better at remembering to take the selfies but we’ve remembered a few the past couple of weeks!

I am SO PROUD of just how many women have stayed committed to their workouts this summer! (Not nearly all pictured) but whether here or on their own, the commitment to movement is inspiring! Way to go lovely friends! 💪 ❤️