Personally Fit

If you’re 40 years of age are above who’s been doing all the “right things but it feels like you’re spinning your wheels…

It’s probably time to refocus.

✔️ The minimum effective dose
✔️ Workouts that leave you feeling stronger (not exhausted)
✔️ Recovery strategies that calm your system, paving the way for change.

💡 Progress isn’t always about pushing harder…

It’s about getting strategic and efficient with what works, and letting the rest go.

🔥 Want my Quick Guide to Beating Plateaus? Comment the word (PLATEAU) and I’ll send it your way!

Wishing everyone a very Happy Easter!

He is risen! Easter is a reminder of renewal, hope, and fresh beginnings. This time of year is a perfect time to pause, reflect, and reconnect with what matters most.

Your friends at Personally Fit hope you have a great day!

Everything was working…

The scale was moving.

Your workouts felt great.

Your clothes were fitting better.

And then suddenly…

❌ The scale stops moving
❌ Your workouts feel the same
❌ Nothing seems to change anymore

Welcome to the plateau phase.

It happens to almost everyone — and it’s one of the most frustrating parts of working toward fitness goals.

But here’s the good news:

Plateaus don’t mean you’re doing something wrong.

Usually it just means your body has adapted to what you’ve been doing — and it’s time to switch a few things up.

That’s why I created a FREE Plateau Breakthrough Cheat Sheet!

Inside you’ll find:

✔️ The most common reasons progress stalls
✔️ 11 simple ways to break through a plateau
✔️ Easy tweaks to workouts, nutrition, and habits

Sometimes the smallest adjustments are exactly what your body needs to start moving forward again.

📥 DM [STUCK] and I’ll send the guide straight to your inbox.

𝗪𝗘𝗟𝗟𝗡𝗘𝗦𝗦 𝗪𝗘𝗗𝗡𝗘𝗦𝗗𝗔𝗬!

𝘛𝘩𝘦𝘴𝘦 𝘤𝘢𝘶𝘭𝘪𝘧𝘭𝘰𝘸𝘦𝘳 𝘴𝘵𝘦𝘢𝘬𝘴 𝘢𝘳𝘦 𝘭𝘪𝘨𝘩𝘵, 𝘵𝘢𝘴𝘵𝘺, 𝘢𝘯𝘥 𝘴𝘶𝘱𝘦𝘳 𝘴𝘢𝘵𝘪𝘴𝘧𝘺𝘪𝘯𝘨! 𝘏𝘐𝘕𝘛: 𝘛𝘩𝘦𝘺 𝘸𝘰𝘶𝘭𝘥 𝘣𝘦 𝘥𝘦𝘭𝘪𝘤𝘪𝘰𝘶𝘴 𝘴𝘮𝘰𝘵𝘩𝘦𝘳𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘮𝘶𝘴𝘩𝘳𝘰𝘰𝘮 𝘣𝘢𝘤𝘰𝘯 (𝘳𝘦𝘤𝘪𝘱𝘦 𝘰𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 𝘱𝘢𝘨𝘦!), 𝘸𝘪𝘵𝘩 𝘴𝘤𝘢𝘭𝘭𝘰𝘱𝘦𝘥 𝘱𝘰𝘵𝘢𝘵𝘰𝘦𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘴𝘪𝘥𝘦. 𝘈𝘴 𝘢 𝘨𝘦𝘯𝘦𝘳𝘢𝘭 𝘳𝘶𝘭𝘦 𝘰𝘧 𝘵𝘩𝘶𝘮𝘣, 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘨𝘦𝘵 3 “s𝘵𝘦𝘢𝘬𝘴” 𝘧𝘳𝘰𝘮 𝘦𝘢𝘤𝘩 𝘩𝘦𝘢𝘥 𝘰𝘧 𝘤𝘢𝘶𝘭𝘪𝘧𝘭𝘰𝘸𝘦𝘳.

𝙏𝙄𝙋: 𝙄𝙩’𝙨 𝙣𝙤𝙧𝙢𝙖𝙡 𝙛𝙤𝙧 𝙨𝙤𝙢𝙚 𝙤𝙛 𝙩𝙝𝙚 𝙛𝙡𝙤𝙧𝙚𝙩𝙨 𝙩𝙤 𝙛𝙖𝙡𝙡 𝙤𝙛𝙛 𝙖𝙨 𝙮𝙤𝙪 𝙨𝙡𝙞𝙘𝙚 𝙩𝙝𝙚 𝙘𝙖𝙪𝙡𝙞𝙛𝙡𝙤𝙬𝙚𝙧 – 𝙨𝙚𝙩 𝙩𝙝𝙚𝙨𝙚 𝙖𝙨𝙞𝙙𝙚 𝙛𝙤𝙧 𝙧𝙤𝙖𝙨𝙩𝙞𝙣𝙜 𝙖𝙡𝙤𝙣𝙜𝙨𝙞𝙙𝙚 𝙮𝙤𝙪𝙧 𝙨𝙩𝙚𝙖𝙠𝙨.

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
2 medium-sized heads of cauliflower
Olive oil cooking spray
1 tsp sea salt
½ tsp freshly ground pepper
1 tsp garlic powder
1 tsp paprika
1 tsp coriander

𝗠𝗲𝘁𝗵𝗼𝗱:
1. Preheat your oven to 425ºF/220ºC. Spray a rimmed baking sheet with olive oil.
2. In a small bowl, combine the salt, pepper, garlic powder, paprika, and coriander. Set aside.
3. Remove the outer leaves of the cauliflower heads and discard. Wash the cauliflower and trim the core stem at the bottom but keep it intact (it’s what holds your “steaks” together).
4. Using a chef’s knife, cut each head into slices about ¾ inch (2 cm) thick. Some florets will fall off – that’s normal.
5. Arrange your “steaks” in a single layer on your prepared baking sheet. Add the florets around them. Spray the steaks and florets with olive oil and sprinkle with half of the seasonings.
6. Place in the oven and bake for 15 minutes. Carefully remove from the oven and flip the steaks over, and stir the florets. Spray with more oil and sprinkle with the rest of the seasonings. Return to the oven until tender, 10-15 additional minutes.
7. Remove from the oven and serve.

Congratulations, Kathy!

Wishing a meaningful and peaceful Passover to all who celebrate. ✨

May your week be filled with reflection, connection, and intention!

Not feeling hungry in the morning doesn’t mean something’s wrong, but it can tell you how your body’s managing stress, sleep, or blood sugar.

If it happens often, ask yourself:

✅ Did I eat too close to bedtime?
✅ Am I drinking coffee before eating or drinking water?
✅ Have I been skipping meals or running on stress?

Your body likes routine. A protein-rich breakfast can reset those signals fast.

Start small: Greek yogurt, a smoothie, or a banana with peanut butter.

See how your energy and cravings change this week.

👉 Are you running on coffee and energy drinks just to keep going?

📲 Follow for more simple, realistic nutrition coaching that actually fits your life.

Raise your hand if you love breakfast for dinner! 🙌

It’s simple, satisfying, and healthy. Here’s how to make it 👇

Veggie Egg Scramble Bowl

- 1 tsp olive oil
- ¼ cup (40 g) diced onion or bell pepper
- 1 cup (30 g) chopped spinach or kale
- ½ cup (75 g) cherry tomatoes, halved
- 4 eggs
- Salt, pepper, and herbs to taste
- Optional: 2 Tbsp (30 g) feta or goat cheese
- Optional: ½ avocado (50 g) sliced

Heat olive oil in a skillet over medium heat. Add onions and peppers; cook until slightly softened. Toss in spinach and tomatoes, cooking until just wilted.

Whisk eggs, season, and pour into the pan. Stir gently until eggs are just set. Spoon into a bowl, and sprinkle with cheese and top with avocado if you’d like.

Pair with sprouted-grain toast or roasted sweet potatoes for a balanced meal with protein, fiber, and healthy fats!

Nutrition (per serving):
Approx. 255 calories • 20 g protein • 16 g fat • 7 g carbs

🔥 Want more real-life, done-in-minutes recipes… like Avocado Toast with Protein, High-Protein Smoothies, and Overnight Oats that actually keep you full?

👉 Comment “BREAKFAST” and I’ll send over my brand new “Build a Better Breakfast” guide for FREE!

If you’re over 50 and you are trying to lose weight and seem to be hitting the wall, here’s the number one piece of advice I give my clients...

👉 Keep a food journal for seven days.

It sounds simple, and that’s the point.

Most don’t need a complete overhaul. They just need to get an accurate snapshot of exactly what they are doing now that’s NOT getting them the results they want, so they can swap it out for actions that DO get results.

When you keep a food journal for seven days you can get a big-picture view of your habits and patterns and help pinpoint anything that is getting in the way.

So if you take one thing from me today, let it be this:
Keep a food journal for seven days.

𝗪𝗘𝗟𝗟𝗡𝗘𝗦𝗦 𝗪𝗘𝗗𝗡𝗘𝗦𝗗𝗔𝗬!!

There are tons of cabbage soup recipes out there – but we are partial to this one, which has a spicy Italian flare. It also contains cannellini beans that pack an extra punch of protein & fiber to keep you feeling satisfied.

𝘛𝘐𝘗: 𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘪𝘯 𝘢 𝘩𝘶𝘳𝘳𝘺, 𝘨𝘳𝘢𝘣 𝘢 𝘣𝘪𝘨 𝘣𝘢𝘨 (𝘰𝘳 𝘵𝘸𝘰) 𝘰𝘧 𝘤𝘢𝘣𝘣𝘢𝘨𝘦 𝘤𝘰𝘭𝘦𝘴𝘭𝘢𝘸 𝘮𝘪𝘹 𝘢𝘯𝘥 𝘶𝘴𝘦 𝘵𝘩𝘢𝘵 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘢 𝘩𝘦𝘢𝘥 𝘰𝘧 𝘤𝘢𝘣𝘣𝘢𝘨𝘦.

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
1 Tbsp olive oil
1 yellow onion, chopped
2 cloves garlic, minced
1 medium head of cabbage, chopped
2 carrots, chopped
2 celery stalks, chopped
1 28-oz (974 gram) can crushed tomatoes
2 15-oz (425 gram) cans cannellini beans, drained & rinsed
8 cups (1.8 liters) low-sodium vegetable broth
½ tsp sea salt
¼ tsp ground pepper
1-2 dashes of crushed red pepper flakes (to taste)
1½ tsp Italian seasoning
1 Tbsp apple cider vinegar

𝗠𝗲𝘁𝗵𝗼𝗱:
1. Heat the oil in a large soup pot over medium-high heat. Add onion and cook, stirring occasionally, about 5 minutes, until translucent. Stir in the garlic and cook for 1 minute, stirring constantly.
2. Add cabbage, carrots, and celery and cook until the cabbage starts to wilt, about 8-10 minutes, stirring occasionally.
3. Stir in tomatoes, beans, broth, salt, pepper, crushed red pepper, and Italian seasoning and bring to a boil over medium-high.
4. Lower the heat to medium-low and allow to simmer, uncovered, for about 20-25 minutes, until the cabbage is tender.
5. Remove from heat and stir in the vinegar and serve. Enjoy!