As we welcome the fresh energy of spring, it’s the perfect time to reset, refresh, and embrace new possibilities! Just like spring symbolizes renewal, this season is a great opportunity to refocus on your health and well-being.

 

Spring is a time of transition, making it the perfect moment to check in with yourself and your habits. Are you fueling your body with nourishing foods? Getting enough rest? Moving in ways that bring you joy? Small, intentional changes can create lasting results, so embrace the fresh start this season offers!

 

Progress isn’t about perfection; it’s about consistency, and with a little support, we can reach goals together!

 

I'm excited to share that I have received my Women's Coaching Specialist Certification from Girls Gone Strong.  This gives me an even more solid foundation for implementing individual fitness programs for my clients.

Helps Build Bone Density: The added weight from a vest helps increase bone density and can prevent bone mass loss, especially in those over 65.

Burns More Calories: The extra weight increases calorie burn by raising heart rate, respiration, and metabolism.

Builds Muscle: The added weight boosts muscle growth and increases metabolic rate, improving leg strength and lean body mass.

 

Start with 5-10% of your body weight and gradually increase up to as much as 20%.

 

Here are a few tips to make walking a consistent part of your routine:

 

1 pound white fish filet, skin on

2 tablespoons horseradish dijon mustard

¼ cup panko breadcrumbs

¼ cup grated parmesan cheese

1 teaspoon fresh thyme, chopped

a few pinches of sea salt + freshly ground black pepper

a few leaves of basil, chiffonade

 

Preheat the air fryer to 400 degrees.  Line air fryer basket with parchment paper and clip to basket with @parchies.kitchen clips.

Place fish on parchment paper and sprinkle with a few pinches of sea salt + freshly ground black pepper.

Cook in air fryer for about 10 minutes (internal temp should read 125-130.

Remove from air fryer and brush mustard on flesh.  Mix breadcrumbs, parmesan, and thyme together.  Spread evenly on top of fish.

Return to air fryer and cook an additional 3-5 minutes.  Be careful that breadcrumb crust browns but does not burn.

Remove and top with freshly chopped basil.

 

If you, or someone you care about, are ready to start fresh or take a closer look at your wellness journey (especially before bathing suit season), I’d love to help. Together, we can create a plan tailored to your needs and goals, setting the foundation for lasting success.  

 

I’m thrilled to introduce my brand-new website—a space dedicated to helping you achieve your healthiest life. You’ll find wellness tips, recipes, event details, and more to keep you inspired and informed. 

 

Check it out and let me know what you think!  Link below

 

Monday, April 7, 2025  @ 11 am – 1 pm

Demystify mushrooms and add a new dimension to your cooking repertoire. The diverse shapes and sizes of mushrooms bring a rich umami flavor to your recipes. You will learn how to sauté, steam, roast, and air fry a variety of mushrooms to bring out their best flavors and textures.

 

Tuesday, May 6, 2025  @ 11 am – 1 pm

Kickstart your day with a healthy, protein-packed breakfast that fuels your body and boosts your metabolism. In this cooking class, you will learn how to prepare macro-balanced dishes that keep you energized throughout the morning: egg casserole; yogurt parfait with flax, chia, and pumpkin seeds; eight-grain granola; chocolate banana bread waffles; bison turkey burger breakfast sandwich; and overnight oats.

 

Thursday, May 8, 2025  @ 5-7 pm

Ancient grains are packed with fiber and offer anti-inflammatory benefits. These hearty grains can serve as the foundation for a grain bowl or be the star of a main dish. Learn nutrition basics, knife skills, and how to use fresh herbs to enhance your dishes. Featured recipes include Mediterranean farro salad; barley, fennel, and beet salad; quinoa with black beans and scallion; freekeh, chickpea, and herb salad; and teff peanut butter cookies.

 

Sunday, June 22, 2025  @ 1-3 pm

Summer gardens are bursting with fresh, healthy greens. In this cooking class, you will learn essential knife skills, sautéing techniques, tips for creating homemade dressing, and how fresh herbs can brighten up any dish. Enjoy spinach salad with strawberries and fennel topped with a mint vinaigrette; sautéed Swiss chard with onions, black beans, and goat cheese; and beet pizza with kale pesto and a seeded crust.

PS - If you found this helpful or know someone who might benefit, please share it with them—it’s always appreciated! And don’t forget to follow me on social media for more tips, recipes, and inspiration to keep you motivated on your wellness journey.