Eat Well Perform Well

11/25/2025

Got 20 minutes?

That’s all you need for “Feast Mode,” a full-body circuit designed for women in their 40s and 50s who want to feel strong and energized without wasting a second.

✅ Simple exercises you can do anywhere
✅ A pace that keeps your heart rate up without overwhelming you
✅ Total-body benefits in less time than it takes to scroll your feed

Perfect for:
→ Women feeling like their bodies aren’t responding the way they used to
→ Busy days when your calendar is packed with caregiving and responsibilities
→ Holiday weeks when “me time” feels impossible
→ Moments you need a quick win to lift your energy and mood

Save this one for the next time you catch yourself thinking, “I don’t have time to work out.” (Spoiler: you absolutely do! 😉)

👉 Follow me for more tips to help you feel energized and develop nourishing habits that support your well-being with Eat Well Perform Well®! 💪

11/18/2025

If you’re craving a very specific food—not just any food—that’s one of the biggest clues that it might be emotional or stress-based eating.

Especially if it hits quickly, feels urgent, or shows up every time you want to mentally check out.

When you learn to check in instead of check out of your body’s cues, you take back control. This is crucial if you’re a woman in your 40s, 50s, and beyond, feeling like your body isn’t responding the way it used to while juggling caregiving and other responsibilities.

👉 Save this post for when you need a reminder of how to listen to your body better. Together, we will work towards eliminating those cravings and developing nourishing habits that truly support your well-being.

11/15/2025

These Baked Protein Pumpkin Pie Bites taste like fall in a bite, but with enough protein and fiber to keep you satisfied.

They’re quick to make, freezer-friendly, and perfect for snacks, dessert, or even breakfast on the go!

Baked Protein Pumpkin Pie Bites
(Makes 12)

1 cup (240 g) canned pumpkin purée
1 cup (100 g) oat flour or blended oats
½ cup (50 g) vanilla protein powder
¼ cup (60 g) almond butter or peanut butter
2 Tbsp maple syrup or honey
1 tsp pumpkin pie spice
½ tsp cinnamon
1 tsp baking powder
Pinch of salt

Preheat your oven to 350°F (175°C) and line a muffin tin with muffin liners or lightly mist with baking spray.

Mix all ingredients in a bowl until smooth and evenly combined.

Divide batter into 12 mini muffin cups.

Bake for 15-18 minutes, or until a toothpick comes out clean. Let cool for 10 minutes before removing from pan.

Nutrition (per bite, approx.): Calories: 95 | Fat: 3.5 g | Carbs: 11 g | Fiber: 3 g | Protein: 6 g

Save this recipe and tag me if you try them!

AND… if you’re battling cravings, I have your back! Comment “CRAVINGS” below and I’ll send you my “Cravings Decoder”, which can help you get to the root of what’s going on. 👇

11/11/2025

Today, on this Veterans Day, we pause to honor the bravery and sacrifice of those who served, and those who continue to serve. We remember, with gratitude, the freedoms their courage has protected 🇺🇸💙

11/11/2025

Most of us don’t need more things to do in the morning.

What we truly need is a more effective wind-down strategy to combat those energy crashes and help us wake up refreshed and ready to go.

Try this 5-step nighttime routine and notice how different your energy feels tomorrow. If you’ve been feeling like your body isn’t responding the way it used to, this is a great start!

👉 Save this post for your reference and follow me for more strategies to help you feel energized and eliminate that afternoon slump.

Together, we’ll develop healthier eating habits that fit your busy lifestyle and gain confidence in making nourishing meal choices.

10/31/2025

Happy Halloween! 🎃👻

Whether you’re handing out candy, walking around with your kids, or pretending you’re not home, I hope your day is full of fun (and more treats than tricks!).

Drop a 🍬 if you’re team Sour Patch Kids or a 🍫 if you’re team “anything chocolate!”

10/30/2025

🎃 That moment when you’re standing in front of the massive wall of Halloween candy at the store, trying to figure out how to keep the trick-or-treaters happy without bringing home a stash you’ll be tempted to dive into yourself. 🤦

For me, I used to either:

→ Skip buying any candy at all because I didn’t trust myself around it.
→ Or snag a big bag and end up eating half of it before Halloween even arrived.

That's the reality of all-or-nothing thinking. It’s not really about the candy; it’s about that little voice in our heads.

→ “I don’t have any willpower.”
→ “I can’t trust myself around my favorite treat.”
→ “I give up! Maybe I should just skip Halloween altogether.”

Here’s what I’ve learned: your relationship with food gets a lot easier when you stop assigning morality to it.

Now, I can enjoy a few pieces of candy and then move on with my day.

Except for candy corn! That one doesn’t belong in my bag. 😜

What’s your favorite Halloween candy? 🍫👇

10/28/2025

These simple swaps can help you feel energized and eliminate that afternoon slump, especially with the holidays right around the corner!

Which one will you try this week to support your health goals?

👉 Comment below with your choice, and let’s make this journey together!

10/21/2025

Tired of doing everything “right” and still feeling bloated, tired, or stuck?

Here’s the truth: most “healthy” snacks are sugar bombs in disguise. They spike your blood sugar, crash your energy, and stall fat loss especially after 40 when your metabolism needs stability, not chaos.

That’s why I created my FREE guide: Top 25 Healthy Grab & Go Snacks.

These are real, satisfying options that help you stay full, energized, and on track (even when life is hectic).

✨ High protein
✨ Low sugar
✨ Perfect for busy women who want results

👉 Download your free guide now and start fueling your body the right way

Because the right snacks can make the difference between staying stuck and finally feeling in control again.

My Top 25 Healthy Grab & Go Grocery Snacks

10/21/2025

Are you a woman in your 40s or 50s who feels heavy and drained after a long day?

Multitasking isn’t doing you any favors when it comes to your energy levels. If your brain feels like a hamster running on a wheel, it’s time to take a step back and reset.

Implement the tips from this post over the next three days and notice how your body responds.

Want more practical strategies like this? Save this post and follow me for more insights!