Inspired Fitness & Health

Yum! We tried one of the chicken/street corn recipes floating around Instagram last week and it was SO GOOD!

Trying a spicier version tonite! This will be one of our go to bowls for sure!

Search them up to find your preferred version! We had Jasmine rice last week. Trying the sweet potato/extra lean ground beef version tonite! (One regular potato for a non sweet potato lover in our house ;)

💩 Your gut could be the missing link to more energy, better recovery, and fewer perimenopause/menopause symptoms ❤️

During these phases, changes in your gut microbiome can affect your digestion, energy, recovery, mood, inflammation, metabolism, and even your immune system.

But…you have more control than you might think ;)

Here are a few simple ways to support your gut bacteria and your digestion.

Eat a wide variety of plants. I aim for as much variety as possible each week because different fruits, vegetables, legumes, nuts, seeds, herbs, and whole grains all feed different beneficial bacteria.

Don’t skimp on fibre. Colourful fruits and vegetables are packed with the fibre and plant compounds your gut loves.

Keep moving. Strength training and challenging workouts don’t just build muscle, they also support a healthier gut microbiome. During my current travels gyms were not always available but walks and hikes are abundant!

One thing I’ve noticed personally is that travel always changes my digestion. Between eating out more often, enjoying a few extra treats, and not having as many fresh fruits and vegetables on my plate, I can definitely feel the difference.

Here’s what I do!
✔️ I make a stop at a grocery store for yogurt and fresh fruit.
✔️ I drink water all day (and yes…lots of chamomile tea! IYKYK me 😉) instead of sugary/caffeinated drinks.
✔️ I always pack my supplements and make sure I’m getting enough magnesium to help keep everything moving along. 😅
✔️ My metabolic Balance clients all know that a little extra magnesium citrate can help but what I love more are Swiss Fermented Plums that not only move things along 💩 but also populate your intestines with healthy bacteria!

I’m a big believer in a whole foods first approach, but there are times, like after antibiotics, during illness, or while travelling, when a quality fibre supplement can also be helpful.

Small daily habits really do add up. Your gut isn’t just about digestion, it’s one of the foundations of feeling your best, especially through perimenopause/menopause.

Have you noticed a difference in your digestion when you travel? Don’t be shy! This is such a common issue ❤️

🍫💪 COTTAGE CHEESE CHOCOLATE DIPPED ENERGY BALLS 💪🍫

So many cottage cheese inspired balls circulating and I tweaked these to add a little more protein and less sugar 😉 These protein packed energy balls are another new favourite make ahead snack! They’re creamy, satisfying, loaded with protein, and finished with a delicious dip in dark chocolate.

Ingredients:
2 cups 2% cottage cheese
1 cup natural peanut butter
4 tbsp PBfit powder
5 scoops vanilla protein powder
2 cups almond flour
1 tb vanilla extra
1 tsp almond extract (optional)
4 tb maple syrup (optional if you want extra sweetness but I didn’t use any 😉
1.5 cups of dark chocolate, melted with 1tb of coconut oil with for dipping (I use callebeaut chips - yum!) Note: you might need more chocolate!

Directions:

1. Blend the cottage cheese in a food processor until smooth
2. Add the peanut butter, PBfit, protein powder, extracts, and almond flour. Mix until well combined.
Place in the freezer for 30 minutes to firm up.
3. Roll into 36 balls.
4. Freeze for 20–30 minutes.
5. Dip each ball into melted dark chocolate.
6. Return to the fridge until the chocolate has set.

💥 Nutrition (approx. per ball, makes 36ish)
• Calories: 125
• Protein: 9g
• Carbohydrates: 5g
• Fibre: 1.5g
• Fat: 8g

Tip 1 - if your food processor is smaller, mix the almond flour into the mixture last in a larger bowl 😉

Why I love them:�✔️ High in protein�✔️ Made with simple ingredients�✔️ No baking required�✔️ The dark chocolate makes them feel like a treat while still being nourishing! Yum!

Love this! 🤣

“The amount of good things in your life depends on your ability to notice them.” - Bulgarian Split Squat Style.

Which personality are you??

Golden retriever personality:
“Omg guys!! My glutes are FINALLY activating during Bulgarian split squats!! 🎶 It’s the best day ever!!” 🎶 🍑

Gym bro personality:
Feels one glute fibre working during Bulgarian split squats and immediately starts walking around sideways through doorways. 😂

Type A personality:
Adjusted foot placement, torso angle, knee tracking, and tempo… finally felt glutes during Bulgarian split squats and is now a biomechanics expert. 📋 😅

Overthinker personality:
“Was that actually my glute? Or my hamstring? Or did that just about kill me?” 💀😂

Drama queen personality:
“Guess what everybody??? I felt my glutes during Bulgarian split squats once and honestly nothing in life will EVER compare.” ✨😝

Avoidant personality:
Still refusing to emotionally connect with Bulgarian split squats. Glutes remain flat as pancakes. 🥞 😋

Midlife woman personality:
After years of hormones, joint pain, perimenopause rage, and trying every cue on TikTok… finally feels glutes during Bulgarian split squats and ascends into having the greatest peach of all time. 🍑👑😂 whoop!

# seekandyoushallfind

Raspberry Chocolate Protein Truffles

(Adapted from Chef Stevie 😎)

Ingredients

1 cup oats

1/3 cup cashews

1/3 cup + 1 tbsp unsweetened shredded coconut

1 tb of ground flaxseed

~ 1 cup of “frozen” raspberries

1 tbsp maple syrup

~1 1/4 cups dark chocolate (chips or chopped)
1/4 tsp coconut oil.
I used Callebaut dark chocolate - yum! I also use 1/4 tsp coconut oil to keep the chocolate from hardening will it melts.

Add-ins

2 scoops vanilla protein powder

1 tsp vanilla extract

Juice of 1/2 lemon

In a food processor, blend the oats and cashews until they form a coarse, crumb-like texture. Remove.

Add the raspberries and blend until they are crumbly but I like to keep them thicker. Add shredded coconut, flaxseed, protein powder, maple syrup, vanilla extract, cashews, oats and lemon juice. Blend until a sticky dough forms.

If the mixture feels too dry, add 1–2 tbsp of water or almond milk to help it come together or a tad more lemon juice. Pop into the freezer for a few minutes to firm up.

Roll the mixture into small bite sized balls and place on a lined tray.

Melt the dark chocolate and coconut oil (microwave in short intervals or use a double boiler).

Dip or drizzle the truffles with melted chocolate.

Freeze for 30–60 minutes, or until firm.

Enjoy straight from the fridge for the best texture, store extra in the freezer. (I like to make 3 batches at a time 🍫 ❤️

So good and super high in fibre!

Future you is watching…lift accordingly 💪 💕

We don’t wake up one day feeling strong, energized, and capable by accident.

It comes from what we’ve been willing to invest in quietly, consistently, and over time 💕

On the days I don’t feel like it, I ask myself,
What am I building right now?

Today becomes next week.
This month becomes next year.

That version of me is worth showing up for.
That version of “you” is worth showing up for!

Keep investing in your future self! 💪💕

Fitness coach ✔️
Nutrition practitioner ✔️
Stacks of education including peri/menopause ✔️

So I guess I’m officially entering my
“apparently everyone is a peri/menopause coach now” era too 😅

But honestly, I care a lot about women getting the right support at every stage of life. I recently completed a week long Women’s Health & Menopause fellowship conference through Harvard Medical School and was blown away by the knowledge shared there. Cardiologists, urologists, gynaecologists, endocrinologists, orthopaedic surgeons, professors, family clinicians, functional medicine doctors, culinary education…it was SO well done and thorough.

One thing that really stood out and was highlighted at the conference…there’s a growing wave of businesses using the words perimenopause and menopause to attract women who are searching for answers.

And here’s what I keep learning…the more I study women’s health, the more I realize how much there is to know. It’s endless, and that’s why staying in your lane as a business and respecting expertise matters so much in this space 💕

There’s a lot of information online right now. Some of it can be helpful. But peri/menopause is not one size fits all.

If you’re looking for medical guidance, it’s important to work with a clinical menopause specialist or qualified healthcare professional who can look at your full picture.

Because your experience is shaped by things like:
• Medical history
• Genetics and body chemistry
• Diet and exercise history
• Daily routines and stress
• The mental load you carry

All of that influences how peri/menopause shows up for you. 💕

Exercise, mindset and nutrition coaching are hugely important pieces of the puzzle, but they work best alongside personalized care.

Women’s health is finally getting the attention it deserves 🙌
And I’m here for it. More to come 💕

3 breakfasts 🍳 3 different intentions.

Mine is carefully portioned following Metabolic Balance guidelines — balancing protein, carbs and fats to support metabolic health.

But two nutrients lead the way: protein and fibre.

Protein helps maintain muscle and keeps you satisfied longer.Fibre helps stabilize blood sugar and keeps digestion humming along.

The two amazing boys beside me? They’re simply eating healthy whole foods in portions that fuel their growing bodies and they like to eat with their own intentions too ❤️

But here’s where things change…

As women move through perimenopause and menopause, declining estradiol can make us more prone to blood sugar swings, insulin resistance, inflammation and fat gain.

This is why what and how much we eat becomes more important in midlife.

Food plays a huge role in supporting:
Hormone balance• Energy• Sleep• Stress resilience• Metabolic health

And the intention in much greater than weight loss.

The real goal is fueling your body so every system can function optimally.

When the body is nourished and balanced…healthy weight often follows naturally ❤️

Moms, if I ate what my kids eat even though there are days when I’m more active, I’d probably gain 10-20lbs without even trying ;) When I’m not intentional now, weight creeps on quickly (thanks perimenopause!) Intentional tracking is key ❤️