Super Girl Fitness

You’re about to go eat something. Question is — does it have any protein in it?
In midlife, your muscle is quietly disappearing and you
The fix doesn’t have to be complicated. Sneak it in:
🥄 Cottage cheese + mustard + relish instead of mayo (store-bought mayo is garbage anyway)
🥄 Greek yogurt instead of sour cream or mayo
🥚 Hard-boiled eggs + tuna on your salad
🥄 Blended cottage cheese stirred into sauce or eggs — you won’t even taste it
☕ Collagen or whey powder in your coffee or oatmeal
🌱 Edamame or lentils instead of croutons

Protein isn’t a diet trend. In midlife it’s the nutrient that protects your muscle, your metabolism, and your energy. Start adding it in — one swap at a time.

You don’t need to eat like a bird to look good in your jeans. Have a nice day. 💋

No equipment? No problem! try these eight simple moves. You can do anywhere that will strengthen your legs. Get your heart rate up and help you feel better in your body.
tag someone you will do this routine with.

If you want more self-love and self-confidence, start keeping promises to yourself.

Drunken Mussels
No Shells No Fuss
• 4 cans Trader Joe’s mussels (drain 3, keep the oil/juice in 1)
• 1 can great northern beans, drained and rinsed
• Juice of 1 lemon
• ½ cup vinegar (white, red wine, or apple cider all work)
• ½ white onion, chopped
• 4–5 cloves garlic, chopped
• Zest of 1 lemon (save a little for garnish)
• ¼ cup olive oil
• 2–3 tablespoons capers
• 1 can Rotel tomatoes and chilies
• 1 cup rosé or white wine
• Salt, white pepper, cayenne pepper, smoked paprika — all to taste
• Fresh basil, for garnish
• Crusty French bread or sourdough, for serving

1. Drain and rinse the beans well, then soak them in the lemon juice and vinegar. Set aside.
2. Open the cans of mussels — drain 3, and keep the oil/juice in the last one.
3. Chop the onion and garlic. Zest the lemon, reserving a little zest for garnish.
4. Open the can of Rotel tomatoes and chilies.
5. Heat the olive oil in a pan, add the onion and garlic, and cook until the onion turns translucent, about 5–10 minutes.
6. Add the capers and let simmer for a couple minutes.
7. Add the wine and let it simmer.
8. Add the tomatoes and chilies.
9. Add the spices and the soaked beans. Let everything cook down until the beans are soft — at least 10 minutes, sometimes longer.
10. Stir in the mussels and most of the reserved lemon zest.
11. Garnish with the remaining lemon zest and fresh basil.
12. Serve with crusty French bread or sourdough for dipping.

Ladies, you need to work your shoulders if you want to get rid of bat wings!

My favorite weekend reset drink after a night out (or just a hot Florida day): a whole cucumber, a big handful of mint, and water. Blend it up and drink it.

That’s it. That’s the recipe.

Cucumber is basically 96% water, so this is one of the fastest ways to actually rehydrate instead of just drinking plain water and hoping for the best. Mint settles your stomach and digestion. And your liver, which is working overtime after alcohol, heat, and life in general, gets a gentle assist from both.

I make a big batch and sip on it all day. No sugar, no electrolyte packets, no nonsense. Just plants and water doing what they do best.

If you’re in this heat and feeling depleted, foggy, or just off, start here before you reach for anything else.

Do this today! No Equipment-No Excuses! Just Simple Exercises to Strengthen Your Legs.
Perform each one for 30 seconds:
Wall Sit
Sumo Squat
Jump Squats
Runners Lunge switches
Side Squats
Speed Skaters
Hamstring Stretches

LOW-CARB PALMINI ITALIAN PASTA SALAD:

INGREDIENTS
2-14 oz. can Palmini low-carb linguini
One English cucumber julienned
1-2 cups sliced cherry tomatoes
one can sliced black olives or one jar Kalamata olives
one 5 oz. package mini pepperoni or mozzarella pepperoni wraps (from Aldi)
1/2 cup chopped red onion
1/2 cup coarsely grated Parmesan
1/2 cup chopped fresh basil

DRESSING INGREDIENTS
1/3 cup EVOO (Extra virgin Olive Oil)
1/3 cup Red wine Vinegar
1 Tsp Fresh lemon juice
1 Tsp Dijon Mustard
1/2 tsp. Italian Herb Seasoning
1/2 tsp. garlic salt

INSTRUCTIONS:
Put palmini into a colander placed in the sink, rinse and let the noodles drain well.

Use Kitchen Shears to cut the linguini into shorter pieces.

Blot palmini with paper towel to get excess moisture out.

Shred cucumber then drain and blot out moisture.

Slice cherry tomatoes, olives, onion and pepperoni.

Chop fresh basil, and grate or measure out the Parmesan Cheese.

Whisk together dressing ingredients.

Gently mix in the cucumber with the Palmini then add sliced tomato, sliced olives, and onions. Mix well

Add the chopped basil and mix dressing into the bowl.

Then add the meat pepperoni cheese in gently.

Sprinkle the parmesan cheese over the top of the salad.

Can be served at room temperature or chilled. Enjoy!
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Shrimp Fra Diavolo
A spicy, garlicky Italian-American classic — anchovy and caper-deepened tomato sauce with shrimp over pasta.
Ingredients
* 1/4 cup olive oil
* 4 anchovy fillets
* 4 garlic cloves, chopped
* 1/4 cup capers
* 1/2 cup fresh basil, divided
* 1/4 cup white wine
* 1 lb large shrimp, peeled and cleaned
* 1 can Cento San Marzano tomatoes (28oz), chopped
* 1 tsp dried oregano
* 1 tsp red pepper flakes (to taste)
* 1lb Garofalo organic pasta
* 1/2 cup freshly grated Parmesan cheese
Steps
1. Heat 1/4 cup olive oil in a large pan over medium heat. Add 4 anchovy fillets and cook, stirring, until they melt into the oil.
2. Add 4 garlic cloves, chopped and let it brown gently in the anchovy oil.
3. Stir in 1/4 cup capers, half the 1/2 cup fresh basil, divided, and 1/4 cup white wine. Let cook for a minute.
4. Add 1 lb large shrimp, peeled and cleaned to the pan. Let cook undisturbed for a couple minutes so they soak up the browned oil, then flip.
5. Pour in 1 can Cento San Marzano tomatoes (28oz), chopped. Add remaining 1/2 cup fresh basil, divided, 1 tsp dried oregano, and 1 tsp red pepper flakes (to taste) to taste. Simmer until shrimp are cooked through and sauce thickens slightly.
6. Meanwhile, boil pasta in salted water until al dente. Drain.
7. Spoon sauce and shrimp over the pasta. Top with freshly grated Parmesan cheese.
Notes
Use 3-5 garlic cloves and 2-5 anchovies depending on taste — more is more. Adjust red pepper flakes to make it as “devilish” as you want. Cento San Marzano and Garofalo organic pasta are the non-negotiables here — they’re worth seeking out.

Meet Meredith. 💪

I’ve been working with this woman since 2020 — and I am so proud of her I could burst.

When we first started, Meredith could hold a plank for maybe 30 seconds. Now? A minute and a half. She’s doing push-ups on her toes, squatting with 25 and 30 pound dumbbells, and has muscle definition she has never had before in her life.

Oh — and somewhere in the middle of all of this, she had a baby.

That’s what consistency looks like in real life. Not perfect conditions. Not a straight line. Life happening and showing up anyway.

Meredith is 40 years old. She’s down over 50 pounds and has lost significant body fat — but honestly? The numbers aren’t even the best part. The best part is watching a woman realize what her body is actually capable of.

If you’ve been thinking “I just don’t feel like I’m making any progress” — I want you to look at Meredith
Progress is happening even when you can’t see it yet. Especially then.

Your body is worth the consistency. 💙