Get Fit

10/10/2026

Getting enough protein for breakfast.

This is a super common one for women and men over 40 who want to lose weight.

That's because most breakfast options are built around carbs, not protein.

No worries… I’ve got you covered with 5 ideas that are easy, delicious, and deliver at least 25 grams of protein.

1. Greek yogurt power bowl: Layer plain Greek yogurt with a handful of berries and a scoop of protein powder or a sprinkle of h**p seeds. This one comes in at around 30 grams of protein.

2. Overnight oats: This one takes about 90 seconds of before-bed prep: Add ½ cup (40 g) of rolled oats and 1 cup (240 ml) of your milk of choice to a bowl and stir. Cover and place in the refrigerator. In the morning, add 1 scoop of protein powder, about 25–35 g depending on the brand, and ½ cup (about 75 g) of fresh berries for around 30 grams of protein. Yum!

3. Cottage cheese and fruit: A cup (225 g) of low-fat cottage cheese with sliced peaches, berries, or pineapple is creamy, sweet, and loaded with 25 grams of protein to keep you satisfied till lunch.

4. Protein smoothie: Add a frozen banana, a scoop of protein powder, a cup (240 ml) of unsweetened almond milk, and a tablespoon of nut butter to a blender and blitz until creamy. This one comes in at around 30 grams, and you can drink it on the way out the door.

5. Egg and cheese wrap: Spray the inside of a mug with nonstick spray and add two whisked eggs and 2 Tbsp of cheese. Microwave for 1-2 minutes until cooked through (start checking at 60 seconds) and place in a warmed whole-grain tortilla. Roughly 25–28 grams.

It really can be that simple!

01/10/2026

Positive vibes...

💛 “I celebrate myself and the progress I’ve made this week.”

27/09/2026

How many Monarch butterflies do you see on this bottlebrush eucalyptus tree? They love this tree at Hilton Head Health | Wellness Resort & Spa

02/09/2026

There’s no place like home! Surprised my mom Peggy Peggy Weigel Poynton for her 88th birthday !!

29/07/2026

Summer Sheet Pan Meals ! Enjoy!

26/07/2026

Nutrition tip of the day:

Here's a great recipe for a Protein Packed Power Smoothie!

13/07/2026

I've really been focusing on my mental health lately...so I wanted to share a tip with you today:

🧠 Tip of the Day: Protect Your Peace

Start your day with a 5-minute mental check-in. Ask yourself:
How am I feeling emotionally?

What do I need more of today—rest, connection, movement, or quiet?

Taking a moment to acknowledge your mental state can help you respond with kindness instead of reacting out of stress. 💙

👉 Remember: Mental health is not a luxury—it’s a necessity.

01/07/2026

22/06/2026

Nutrition tip of the day:

🥥 🍗 Want a 15-minute healthy meal that tastes like it’s from a restaurant?

Then SAVE THIS RECIPE! 👇

Slow Cooker Coconut Lime Chicken
(Serves 6)

Ingredients:
4 boneless, skinless chicken breasts (about 2 lbs/900 grams)
14 oz (400 ml) can light coconut milk
Juice and zest of 2 limes
2 garlic cloves, minced
1 Tbsp coconut aminos or tamari
1 Tbsp honey
½ tsp ground ginger
¼ tsp red pepper flakes (optional, for heat)
Salt and pepper, to taste
Fresh cilantro, chopped (for garnish)
Lime slices (for garnish)

Place the chicken breasts in the slow cooker. Season with salt and pepper.

In a bowl, whisk together the coconut milk, lime juice and zest, minced garlic, aminos or tamari, honey, ground ginger, and red pepper flakes (if using).

Pour the coconut lime mixture over the chicken in the slow cooker.

Cover and cook on low for 5 to 6 hours or on high for about 3 hours, until the chicken is cooked through and tender.

Once the chicken is tender, remove it from the slow cooker and shred it using two forks. Return the meat to the pot to soak up more sauce. Taste and adjust seasoning, if needed.

Garnish with chopped cilantro and lime slices. Serve with rice, quinoa, or steamed vegetables.

10/06/2026

I have a high-protein recipe for you that you'll crave! It's loaded with veggies, uses only one pan, AND is ready in less than 20 minutes.

This is one of those recipes you keep coming back to.

Simple High-Protein Shrimp Stir Fry
Serves 4

1.5 lbs (680g) large shrimp, peeled + deveined (fresh or thawed from frozen)
2 Tbsp avocado or coconut oil
4 cups (480g) broccoli florets
1 large red bell pepper, sliced 4 garlic cloves, minced
3 Tbsp coconut aminos
1 Tbsp sesame oil

Optional: Fresh grated ginger and red pepper flakes (to taste)

Prep your shrimp:

Pat shrimp completely dry with paper towels.
Don’t skip this step: dry shrimp - sear instead of steam, and that's where the flavor is.

Sear the shrimp: Heat the avocado or coconut oil in a large skillet or wok over high heat until shimmering. Add shrimp in a single layer, being careful not to crowd the pan.

Cook 90 seconds per side until pink and just curled. Do not overcook. Remove and set aside.

Cook the vegetables: In the same pan, add broccoli and garlic and cook for 3 minutes, stirring frequently. Add bell pepper and cook for another 2 minutes. Vegetables should be tender-crisp, not soft.

Finish and serve: Return shrimp to the pan. Drizzle coconut aminos and sesame oil over everything and toss to coat. Cook for 30 seconds until glossy. Serve over brown rice or cauliflower rice.

Notes: Add 1 tsp fresh grated ginger and a pinch of red pepper flakes for an optional upgrade.

Macros per serving (without rice):
240 calories | 36g protein | 10g carbs | 8g fat

Keeps well in the fridge for up to 3 days.

If you try it this week, I’d love to hear what you think.