Craving Chocolate Without the Guilt? Try This Chocolate Protein Mug Cake!

If you’ve ever found yourself staring at a cookie jar, trying to resist the temptation, you’re not alone. But what if you could satisfy that chocolate craving and fuel your body with protein at the same time? Enter: Chocolate Protein Mug Cake. It’s the perfect sweet treat that won’t derail your health goals.

Before I learned how to fuel my body, I thought enjoying chocolate meant sabotaging my progress. I used to think that to feel and look my best, I had to give up the foods I loved. But I’ve learned that it’s all about balance and choosing better ingredients. Now, I enjoy treats like this Chocolate Protein Mug Cake that fit perfectly into my plan - and I feel better than ever!

Recipe: Chocolate Protein Mug Cake

Ingredients:

• 1 tbsp. Coconut milk or non-dairy milk
• 1 scoop FASTer Way protein powder
• 1 tbsp. Dutch processed cocoa powder
• 1 tbsp. Fine coconut flour
• 1 tsp. Maple syrup
• 1 pinch Sea salt
• 1 Egg
• Avocado oil spray, for greasing the pan
• 1 tbsp. Dairy-free chocolate chips (optional)
• 1 tbsp. Non-dairy whipped topping or coconut cream (optional)

Instructions:

1. In a coffee cup or ramekin, combine the egg, salt, maple syrup, and non-dairy milk. Mix until well combined.
2. Add the coconut flour, cocoa powder, and protein powder. Stir until smooth.
3. Sprinkle chocolate chips on top or fold them into the batter.
4. Microwave for 90 seconds. Let sit for 2 minutes before enjoying.
   • For a brownie texture, microwave an additional 30 seconds.
   • For a molten chocolate cake consistency, microwave for 70 seconds.

This isn’t just a quick and delicious dessert...it’s a reminder that eating well doesn’t mean missing out on the foods you love.

Ditch the Scale, Fall in Love with How You Feel

How many times have you stepped on the scale, only to have it ruin your entire day? One number suddenly determines your mood, your confidence, and even what you eat. But here’s the truth, the scale isn’t telling you the full story.

That number doesn’t reflect how strong you’ve gotten, how much energy you have, or how well your body is functioning. It doesn’t measure better sleep, balanced hormones, or the fact that your jeans are fitting better even if the number hasn’t budged.

I learned this firsthand when I started the FASTer Way. At the end of my first six weeks, the scale told me I had only lost four pounds. But my before-and-after pictures told a completely different story. My body composition had changed so much that I looked like I had lost way more. That was the moment I realized the scale wasn’t the best way to track progress...how I felt and how my clothes fit were much better indicators.

So what if you shifted your focus?

• Instead of tracking your weight, track your energy levels.
• Instead of obsessing over a number, notice how your workouts are improving.
• Instead of letting the scale dictate your day, tune into how you feel.

Real progress is about more than weight. It’s about building a body and lifestyle you feel good in. And when you start measuring success differently, you’ll realize just how far you’ve come.

5 Simple Ways to Show Your Body Some Love This Month

February often gets wrapped up in flowers and chocolates, but what if this year, you made it about showing yourself some love? Not with grand gestures, but with simple, powerful habits that make you feel strong, energized, and confident - something we all crave, especially in midlife.

If you're tired of feeling drained, bloated, or like your body is working against you, these five tips are for you. They're not about quick fixes. They're about creating small shifts that add up to big changes.

1. Prioritize Sleep: Sleep isn’t just downtime. It’s when your body does its best work - repairing muscles, balancing hormones, and regulating your metabolism. Aim for 7-8 hours of quality rest. Think of it as the foundation for everything else.

2. Fuel with Real Food: Ditch the diet mindset. Your body thrives on whole, nutrient-dense foods that keep cravings at bay and energy levels steady. It’s not about eating less; it’s about eating better.

3. Move with Purpose: You don’t need marathon workouts. Just 20-30 minutes of strength training 3-4 times a week can boost your metabolism, support hormone balance, and help you feel strong from the inside out.

4. Stay Hydrated: Feeling sluggish? It might be dehydration. Water supports digestion, metabolism, and even helps reduce bloating. Add a squeeze of lemon or a pinch of sea salt to enhance hydration.

5. Manage Stress: Chronic stress keeps cortisol levels high, which can lead to weight gain, sleep issues, and low energy. Carve out time daily for simple stress-busters - a walk, deep breathing, or even five minutes of silence.

Showing your body love isn’t about perfection. It’s about consistent, intentional choices that help you feel your best.

3 Steps to Feel Strong, Lean, and Energized in Midlife

If you’re tired of trying every diet, every workout trend, and every quick fix out there without seeing real results, you’re not alone. So many women in midlife feel stuck - doing “all the right things” but still feeling drained, frustrated, and unsure what to do next.

Here’s the truth: it’s not your fault. Hormonal shifts, outdated diet advice, and one-size-fits-all fitness programs often work against your body instead of with it. But here’s the good news - you don’t need to settle for feeling “off” or out of balance. There’s a better way, and I’m here to walk you through it.

Step 1: Eat Real, Whole Foods (and Yes, Carbs!)
Forget cutting out food groups or obsessing over calorie counts. Instead, focus on fueling your body with nutrient-dense whole foods while balancing your hormones with intermittent fasting. This step alone can help reduce inflammation, stabilize energy levels, and reignite your metabolism.

Step 2: Dial in Your Macros
Macros are the game-changer you’ve been missing. Learning how to eat the right balance of protein, carbs, and fats for your body and goals can help you burn fat, build lean muscle, and feel incredible. The best part? You’ll feel full and satisfied - no crash diets here.

Step 3: Build Strength and Confidence with Workouts You’ll Actually Stick To
Workouts shouldn’t leave you dreading the next session or feeling totally wiped out. Instead, focus on simple, effective strength training designed for your stage of life. Combine that with the right support system, and you’ll not only see results but stay consistent - because consistency is where the magic happens.

This isn’t just another plan. It’s a system designed to work with your body, not against it. It’s about creating a sustainable lifestyle that helps you feel like the best version of yourself, no matter your age.

Are you ready to take the first step? Learn more about how my coaching can help you feel strong, lean, and energized in ways that last.

The Secret to Winter-Ready Skin: Nutrition Hacks You Need to Know

When winter’s chill sets in, it’s not just your wardrobe that needs an upgrade - your nutrition might, too. The dry air and low humidity of colder months can wreak havoc on your skin, leaving it feeling dull, tight, and flaky. But did you know that small changes in what you eat and drink can make a huge difference in keeping your skin hydrated, healthy, and glowing all season long?

Here’s how to combat winter dryness from the inside out:

Hydration Is Your First Defense

Drink half your body weight in ounces of water each day. For an extra boost, add a pinch of sea salt or squeeze in some lemon - it’s a simple trick to enhance electrolyte balance. Warm herbal teas, like chamomile or green tea, are also a cozy, hydrating option that helps calm inflammation.

Omega-3s to the Rescue

Fatty fish, chia seeds, walnuts, and flaxseeds aren’t just good for your heart - they work wonders for your skin, too. These healthy fats reduce inflammation, strengthen your skin’s barrier, and even help manage cortisol, a stress hormone that can mess with your complexion.

Vitamin C and Collagen: Winter’s Power Duo

Citrus fruits, bell peppers, strawberries, and bone broth are your go-to for promoting collagen production. Collagen keeps your skin elastic and plump, while vitamin C helps counteract the hormonal shifts that can cause collagen levels to dip.

Don’t Skip Zinc and Selenium

Pumpkin seeds, Brazil nuts, oysters, and eggs pack a double punch for your skin. Zinc regulates oil production, keeping breakouts at bay, while selenium fights oxidative stress and supports hormone balance.

Antioxidants Are Your Skin’s Best Friend

Dark leafy greens, blueberries, sweet potatoes, and green tea are loaded with antioxidants that fight free radicals and calm inflammation. Incorporate them into hearty winter soups and stews for a skin-nourishing meal that warms you up from the inside out.

Skin health isn’t just about what you put on your face - it’s about what you feed your body. By adding these nutrient-dense foods to your winter routine, you’ll do more than just survive the season - you’ll glow through it.