September 25 2025: Osteoporosis Prevention in Menopause
Practical Osteoporosis Prevention If you’ve been told to “jump for your bones” but your knees scream at the thought, you’re not alone. Many women in midlife have osteoarthritis or other knee issues, and skipping impact all together can feel like giving up on your bone health. Here’s the good news: you don’t have to jump to […]
November 13 2025: Want to balance hormones??
How to Balance your Hormones Newsflash….you can’t. At least not with a supplement you see on TikTok, or a specific exercise. Nor can you do it through eating a specific diet, red light therapy or cutting out coffee. If you feel your hormones are out of whack, the only sensible choice is to see your […]
December 4 2025: Strike the Balance
Strike the Balance The festive season can feel like a tightrope. You want to enjoy the food, the social events, and the slower pace, but you also want to protect the strength, body composition, and health you’ve worked hard for all year. The sweet spot sits between all-or-nothing thinking and the pressure to be perfect. […]
December 11 2025: Guard the Gut!
A Calm Gut Through the Holidays December tends to amplify every variable that unsettles the digestive system. Richer food, irregular eating times, more alcohol, disrupted sleep, and higher stress create the perfect storm for women already navigating IBS, perimenopausal sensitivity, or general gut volatility. The goal isn’t restriction. It’s learning how to protect gastrointestinal comfort […]
Healthier Lemon Blueberry Cheesecake Cups
Finding low calorie, high protein, low sugar, no flour desserts can be a challenge sometimes. That’s why we have created a yummy cheesecake with all these components just in time for Valentine’s Day. With this cheesecake you “won’t have to throw the baby out with the bath water”, as Tracy always says! Cheesecake, as I […]
No Bake Peanut Fudge Protein Bars
I recently read the Consumer Report article on protein powders. It was eye opening to say the least. One of the things that I’ve talked to my members about frequently is that there is only the need for supplementation, when you are not getting an adequate amount of that supplement in your diet through […]
Raspberry Chocolate Protein Balls
Oh my! These little protein balls are just so delicious! I was surprised at how much I liked them. Of course, I sampled about 2-3 just to be safe. 😉 The fresh raspberry flavor really comes through, especially if you aren’t a hug fan of protein powder. I think that this would be the perfect […]
Chocolate Dipped Shortbread Oat Squares
I absolutely love that time of year when Christmas baking emerges from the kitchens of my friends and family! One of my favorite Christmas baking treats is definitely the one, the only, the shortbread cookie. With just 3 little ingredients, it sure satiates my sweet tooth; however, if you’re trying to stay away from flour, […]
Loaded Sunshine Muffins
This delicious, summery muffin is loaded with goodness and so appropriately named the Loaded Sunshine Muffin. Filled with so many good-for-you foods, it has great flavor and variety. Like any muffin recipe, you will mix the dry ingredients together and in a separate bowl mix the wet ingredients together; however in this recipe, you are […]
Summer Strawberry Protein Balls
Mama popped by yesterday with 10 pounds of fresh picked strawberries for me, and I will tell you that they are nothing like the ones you buy in a clamshell from Costco! These are so sweet, and fragile, and always remind me that it is summertime! I froze a bunch of them because they honestly […]