peace for your heart, balance for your hormones, & healthy dessert recipes
inspiration for your faith, tips for your fitness, and recipes for your family
Happy BeyondFit Friday!
Here's your latest B|F newsletter, where I share a little bit of faith, family, and fitness...
On the first Friday of every month, you can expect trainer tips, family-friendly recipes, motherhood must-haves, and more delivered straight to your inbox.
But first, you should know (I've said it before, and I'll say it again) I've had the privilege of helping thousands of B|F women transform their bodies — yet I’ve learned firsthand that no amount of training or nutrition will ever transform your heart... only Jesus can do that!
So whether it's recipes & workouts (cue the kale & the yoga pants), kid spam (proud mama) or the truth about where to find your peace and purpose, I hope that what I share is helpful & leaves you encouraged.
I'm so grateful to be in your inbox.
FOR YOUR FAITH
Peace for Your Heart: Finding Rest in God
8 Ways to Lose Your Peace (Shared by Elisabeth Elliot)
Ever feel like peace is slipping through your fingers? These common traps can steal the calm and rest God desires for you:
Resent God’s ways.
Worry as much as possible.
Pray only about things you can’t handle on your own.
Refuse to accept what God gives.
Look for peace in places other than Him.
Try to control your own life.
Doubt God’s Word.
Carry all your cares instead of surrendering them.
But God doesn’t leave us without a solution. If you want to hold onto true peace, here’s how:
How to Find Lasting Peace:
“Great peace have they which love thy law: and nothing shall offend them.” – Psalm 119:165
Let go of worry. “Don’t worry about anything.” – Philippians 4:6
Pray about everything. “In everything make your requests known to God in prayer and petition with thanksgiving. Then the peace of God… will guard your hearts.” – Philippians 4:6-7
Rest in Jesus. “Take my yoke upon you and learn from me… and you will find rest.” – Matthew 11:29
Receive His gift of peace. “Peace is my parting gift to you, my own peace, such as the world cannot give.” – John 14:27
Give your burdens to Him. “Cast all your cares on Him.” – 1 Peter 5:7
Trust in His promises. “May the God of hope fill you with all joy and peace in believing.” – Romans 15:13
If you need encouragement in your faith journey, I’d love for you to join me over on our instagram private chat, where I share quotes and verses that encourage my heart. Let’s seek His peace together.
FOR YOUR FITNESS
Training, Nutrition & Hormone Tips for Women’s Health
Achieving optimal health isn’t just about working out or eating well—it’s about creating balance across fitness, nutrition, and hormones. When these three areas work together, you’ll feel stronger, more energized, and more in control of your well-being.
Here are some key tips I’ve been sharing with my clients recently to help support your body, inside and out. . .
For Your Fitness:
• Make strength training a priority. Building lean muscle boosts metabolism, enhances bone density, and helps with long-term weight management. Aim for at least two days of resistance training per week.
• Get enough cardio. Shoot for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly to support heart health and endurance.
• Respect rest and recovery. Overtraining can lead to burnout, fatigue, and injury. Give your body time to recover so you can come back stronger.
• Try yoga or Pilates. Both are great for improving flexibility, balance, and stress management while complementing your strength training.
• Listen to your body. Pain and fatigue are signals, not challenges to push through. Modify your workouts or take a rest day when needed.
For Your Nutrition:
• Focus on whole, nutrient-dense foods. Prioritize fruits, vegetables, lean proteins, whole grains, and healthy fats for sustained energy and satiety.
• Stay hydrated. Water is essential for digestion, metabolism, and overall cellular function. Swap out sugary drinks for water, herbal teas, or infused water.
• Balance your macronutrients. Every meal should include a mix of protein, healthy fats, and complex carbs to keep blood sugar stable and prevent energy crashes.
• Be mindful of portions. Eating nutrient-rich foods is important, but so is portion control. Tune in to your hunger and fullness cues to avoid overeating.
• Limit processed foods and sugars. They can spike blood sugar, increase cravings, and lead to fatigue. Instead, opt for naturally sweet foods like berries or dark chocolate in moderation.
For Your Hormones:
• Prioritize quality sleep. Aim for 7-9 hours per night to help regulate cortisol, insulin, and other key hormones.
• Manage stress intentionally. Chronic stress disrupts hormonal balance. Try deep breathing, meditation, journaling, or even a short daily walk to lower cortisol levels.
• Incorporate omega-3s. Foods like salmon, walnuts, and flaxseeds support hormone production and reduce inflammation.
• Consider supplementation if needed. If you’re experiencing hormonal imbalances like irregular periods, mood swings, or chronic fatigue, talk to a professional about potential nutrient deficiencies.
• Stay active. Exercise plays a key role in balancing hormones, improving mood, and supporting metabolic health. Even light movement, like walking, can make a difference.
Small, Sustainable Changes Lead to Big Results!
Your health isn’t about perfection—it’s about consistent, intentional choices that add up over time. Whether you’re focusing on improving your workouts, dialing in your nutrition, or supporting your hormones, small steps will lead to meaningful progress.
Have a fitness question? DM me on Instagram or reply to this post—I’d love to help!
FOR YOUR FAMILY
Favorite Healthy Treats Recipes
If you’re anything like me, birthday celebrations always call for a special sweet treat…
(And if you know me, you know I believe in no forbidden foods!)
I fully enjoyed the chocolate cake — made with love (and lots of frosting!) — that my kids baked last week. But after a few days of extra sugar, I love having healthier options to treat myself and my family while still satisfying our sweet tooth.
From our favorite fudgy brownies (shhh… they’ll never guess the secret ingredient!) to chocolate chip cookie pie and our family’s traditional peanut butter buckeyes… these healthier treats are just as delicious as the originals!
I hope you and your family love them as much as we do!
Download my favorite healthy treats recipes here . . .
Want more? BeyondFit Food provides a simple, structured nutrition plan, including a family-friendly weekly meal plan plus shopping lists to make healthy eating easy.
Looking for more simple, healthy meal ideas? Get my weekly meal plan, grocery list, and family-friendly recipes—all done for you! Join the B|F Food program here!
Friday Favorites
A few things I've been loving lately...
Birthday cake protein bars // I recently celebrate my birthday with some “real” birthday cake, as well as some great protein birthday cake bars. I love these protein bars because they strike the perfect balance between taste and nutrition! With 15g of protein per serving, they help keep me full and fueled whether I need a quick breakfast, a post-workout snack, or something to tide me over between meals. I always have one on hand when cravings hit. If you’re looking for something to satisfy your sweet tooth in a healthy way, these bars are a great option!
New Sneakers I just ordered // I’ve had an older version of these sneakers for years and last month ordered an new pair for spring. I love these New Balance sneakers because they combine retro style with modern comfort. The calfskin upper with suede trim gives them a sleek yet vintage-inspired look that pairs well with just about anything. The cushioned collar and removable insole make them incredibly comfortable for all-day wear, while the mesh lining keeps them breathable. The lace-up closure ensures a secure fit, and the round toe provides plenty of room for natural movement. Whether I’m running errands, playing pickleball, going for a walk or just looking for a stylish everyday sneaker, these deliver both fashion and function effortlessly!
New Hat // In some not-so-fun news, I had a biopsy last month on a skin spot that came back as skin cancer. This has been a reminder for me to be extra diligent about sun protection moving forward. On a brighter note, I found this adorable hat in a new limited-edition color that I absolutely love! An elevated take on the classic cap, this trucker hat features an embroidered logo, breathable mesh detailing, and an adjustable snap-back closure for the perfect fit.
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