Inspired Fitness & Health

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 ❤️

Weight (or BMI) is not the best measure of health.

CHECK OUT the incredible non scale victories my beautiful client Deb shared with me on the following pages. Now THESE light me up as the greatest indicators of progress 💫

Chasing a number on the scale often leads to restriction, frustration, and a disconnect from your body.

Let’s shift the focus. 💛

1. Stop dieting. Start nourishing.
Health isn’t found in restriction. It’s found in nourishment.
When we consistently eat nutrient dense, whole foods and prioritize protein, fibre, and healthy fats, the body can settle into a natural, comfortable weight.
Diets aren’t sustainable. Nourishment is.

2. Look at your stress.
Chronic stress and caffeine elevates cortisol and a higher circulating blood sugar even when you haven’t eaten anything! This can drive fat storage, especially around the midsection.
Often the shift isn’t “eat less, move more.”
It’s sleep deeper. Breathe more. Support your nervous system and eat “enough” of the right foods for “your” body.

3. Focus on health, not just the scale.
The scale doesn’t tell you how much muscle you’ve built, how balanced your hormones are, how stable your blood sugar is, or how strong you and healthy your bones are (SO IMPORTANT) for midlife health.

4. Track non scale victories.
Better strength.
Improved endurance.
Clearer thinking.
More stable moods.
Clothes fitting differently.
Energy that lasts all day.

These are powerful markers of metabolic health.

Inside a Metabolic Balance program, we do track scale weight and measurements for the first 6 months — if it resonates with you — because data can be helpful.

But then we expand the focus.

The scale is one small tool in a gigantic toolbox FULL of incredible progress indicators.

When health improves, weight often settles naturally.

Build muscle. Balance hormones. Nourish your cells.
And find joy in the journey — not just the outcome. 💛

Balancing macros and micros isn’t about copying your friend’s meal plan.

It’s about your body.
Your hormones.
Your metabolism.
Your deficiencies.
Your phase of life.

That trendy online plan?
Was it built to:

✔️ Balance blood sugar?
✔️ Reduce inflammation?
✔️ Support your microbiome?
✔️ Fuel muscle?
✔️ Support peri/post menopause?

Weight loss alone is not the goal.

When you properly nourish your cells, balance hormones, and protect muscle, fat loss becomes a by product.

And keeping it off? That’s metabolic health.

Mindset matters just as much as food.

I LOVE guiding women and men through their personalized Metabolic Balance programs 💛
Message me if you’re ready.

(P.S. You may have insurance coverage that helps offset the cost.)

Let’s build health for life, not just the next 6 months.