Aging Well Coaching

01/03/2026

Forever student! My kids help me evolve in ways I've never imagined. Trying to get a jumpstart on the next few years of lessons.

25/02/2026

I wear pink today for the little girl I used to be and all others that have experienced a world that was unkind.

I was bullied so badly in elementary school that it changed who I was. Eventually, I was homeschooled for a bit because of how hard it became just to show up.

Bullying doesn’t just hurt in the moment, it reshapes confidence, identity, and safety.

Today I choose kindness.
Today I choose to be the safe place.

Please be kind and set the example for others.

🩷

24/02/2026

Yummy Salmon Jars

This is my new favourite way to eat salmon lately. I will be honest, I do not like salmon, I am more a white fish type of girl, cod, tilapia, haddock, sign me up. So I have to get creative to get salmon into my diet. Here are some of the ingredients in this "jar" and why they are important to consider including:

Salmon – rich in EPA + DHA to help lower inflammation, support brain health, protect your heart, and preserve muscle, especially for women as estrogen declines.

Quinoa – fibre + plant protein to stabilize blood sugar and keep energy steady.

Spinach + Microgreens – iron, folate, magnesium + phytonutrients to support detox pathways and recovery.

Raw Bell Peppers – extremely high in vitamin C (more than oranges!) which supports collagen, immune health, and helps absorb plant-based iron.

Extra Virgin Olive Oil – polyphenols + monounsaturated fats → anti-inflammatory and cardioprotective.

Fresh Citrus + Garlic + Dijon – bright flavour without added sugar, plus immune and cardiovascular benefits.

And if you follow me, you know that I make sure all my meals are complete-in-3 so great sources of Protein, Fibre and Healthy fats! For me, this is how I support balanced blood sugar and hormones.

Want the recipe?

22/02/2026

21/02/2026

I used to have black coffee first thing in the morning until I learned on one of my nutrition courses that when you drink black coffee on an empty stomach:

1) Cortisol, your stress hormone, rises (it’s already naturally high in the morning)

2) Stomach acid increases

3) Gut motility speeds up (I liked this effect)

4) Blood sugar can spike then dip

For some people, it could lead to jitters, anxiety or reflux. For me, it felt like mid-morning crashes from blood sugar dips!

Starting with warm lemon water helps rehydrate your cells, support digestion, and gently stimulates your liver.

I changed this one simple thing and paired coffee with my meals and it helped stabilize my energy!

Just a small tip to try to see how your body responds.

Happy Saturday everyone!

19/02/2026

What do you add to your smoothies to amp them up?

Three things that are so nutritious and pump up the health factor of my smoothies are flaxseed, collagen and.....frozen cauliflower rice. Yup you read that right, it makes smoothies soooo creamy without a ton of extra calories. Try it!

18/02/2026

Workout Wednesday!

No Winston, we walk after my workout, not before! I have systems for my daily movement to help me achieve my goals of 12,000 steps/day, stronger bones and more lean muscle. To hit my step goal, I go for a walk after I drop the kids off at school and before I pick them up. I walk after dinner to help with blood sugar management and that heavy feeling before winding down at night.

Systems are your best friend as you age, when life gets more chaotic, and especially when you go through the changes of menopause. Here's why:

1) Your energy will fluctuate. Your motivation will dip. A solid system keeps you moving anyway.

2) Brain fog is real. Systems remove daily decision fatigue so you can save your mental energy for things that actually matter.

3) They create freedom, not restriction. When your basics (protein, strength training, sleep routine) run on autopilot, you have more space to enjoy your life.

4) They bend when life gets busy. Goals can feel like pass/fail. Systems allow for Plan B and Plan C.

Your systems are a gift to your future self, the person you’re becoming tomorrow, next month, next year. They take the pressure off motivation and willpower and make taking care of yourself the default.

I've learned that this chapter of life isn’t about pushing harder. It’s about building habits and systems that can quietly carry me forward.

What’s a system you have that’s working really well right now? Share it! You might inspire someone else.

17/02/2026

My latest obsession. Fungi! Have you ever heard of the mycobiome?

09/02/2026

Making the best of a 2-hour ferry delay. It's okay BC Ferries, we know you work and try hard. Stuff happens. Making lemonade out of the lemons!

05/02/2026

Workout Wednesday on a Thursday!

Guess what was an important muscle group I worked today?

05/02/2026

Workout Wednesday on a Thursday!

Guess what important muscle group I focussed on today as part of my workout?

03/02/2026

Menopause Mondays!

A lot of clients reach out to me because they want help with weight. But very quickly, we realize it’s not a weight problem, it’s a whole-system stress, sleep, hormone, and lifestyle problem that’s showing up on the scale.

In perimenopause and post menopause, your body is already more sensitive to stress, and chronic stress changes how your body:
• stores fat
• handles sugar
• breaks down muscle
• sleeps
• manages hunger

So it's not just about food or exercise; it's often about how overloaded your system feels.

Before you count calories or add more workouts, try asking yourself: what’s stressing me right now? Work, sleep, social media comparisons, overcommitting, people-pleasing, etc. If you start by easing the biggest stressor before adding anything else to your plate, you might be surprised how much more manageable everything else starts to feel.