NUTRITION
Recipe Of The Week

Blueberry Protein Muffins
Approx Macros: per muffin: 54 cal/ 5g C/ 9cP/ 0.5g F

Ingredients:

• 1/2 cup yogurt

• 1/2 cup water

• 3 tbsp oil or almond butter or additional water

• 1 tsp pure vanilla extract

• 1/2 cup flour

• 2/3 cup protein powder ( I use this Plain Flavored Protein, code: kimterry will get you a sweet discount, but you could use a vanilla)

• 1/3 cup sugar

• 1 tsp cinnamon

• 1/2 tsp baking soda

• 1/2 tsp salt

• 1/2 tsp baking powder

• 1 cup blueberries (plus more for the tops if desired)

Directions:
1. Preheat the oven to 350 F.

2. Grease a muffin tin wellIn a large bowl, whisk all wet ingredients (not blueberries).

3. Stir in remaining ingredients except berries until just evenly mixed. Now very carefully stir in the blueberries.

4. Use a large cookie scoop or a spoon to portion the batter into nine muffin tins.

5. If desired, press a few extra blueberries into the top of each muffin.

6. Bake on the center rack of the oven for 19 minutes or until a toothpick inserted into the center of a muffin comes out mostly clean.

7. Let cool before going around the sides of the blueberry protein muffins with a knife and popping them out of the tins.

   You can store them loosely covered on the counter overnight. I recommend refrigerating after a day for freshness.
   

FITNESS
When Life Gets Busy — Adaptability Wins

Back to school.
Back to sports.
Back to rushed mornings, late dinners, and juggling everyone’s schedule but your own.

This time of year is a total life shift for families.
And when things get chaotic, workouts and nutrition routines are usually the first to fall off.

But, you don’t need to press pause on your progress. You just need to approach it differently.

The women who see long-term results aren’t the ones who follow a plan perfectly.
They’re the ones who stay flexible when life gets full.

The thing is, as women we’re told to push through. To be all-in. To give everything to everyone and STILL reach reach our own personal goals in the mix.
But for women running on fumes or with kids in tow, that quickly leads to burnout.

You know I love my research and studies show that people who practice flexible routines are more consistent over time than those who try to be rigid. In fact, a study published in the Journal of Behavioral Medicine found that people who adjusted their workouts and nutrition based on their lifestyle had better long-term success and less burnout.

So if you’ve ever shortened a workout, swapped a meal, or modified your plan: you’re doing it right. That’s not falling off track. That’s what staying on track actually looks like in real life.

Now, I’m not giving you a reason to justify your excuses. Sorry friend. Being adaptable doesn’t mean doing less. It means staying in motion.
You don’t need a perfect schedule. You need a few solid shifts that fit your life.

It might look like:

• Doing a 10-minute strength circuit before school pickup and another before bed.

• Walking laps with lunges, push-ups, and burpees at your kid’s soccer practice

• Hitting your protein target even when your meals aren’t picture perfect

• Swapping a gym day for a living room workout while the baby naps

Every small choice is a deposit toward your goals. And they all add up.

Need ideas to maximize your schedule or stay on track? I am opening up a handful more 1:1 coaching spots for the fall and YOU get first access. Simply reply to this email or send me a message on IG!

HEALTH/WELLNESS
Beyond the Scale: How to Actually Track Your Progress (Without Obsessing Over Every Pound)

Let’s be honest, stepping on the scale can mess with your head. One day you're down two pounds, the next day you're up three... even though you did everything right. For many women, especially busy moms juggling kids, work, and wellness goals, the scale can feel more like a stress trigger than a helpful tool. But tracking progress does matter, just not in the way diet culture taught us. I’m going to give you the same info I give to my 1:1 clients when I onboard them- ways to REALLY track your progress:

1. Scale Weight: Use It as a Tool, Not a Mood Meter

   The scale can be helpful, but it’s not the full story. Hormones, stress, sleep, your cycle, and even last night’s tacos can cause major fluctuations. I like to remind my girls its a tool in your toolbox but you can’t build the entire house with a saw. The scale does give us good insight- over time, but should be something you leave to your coach to assess or only use occasionally.

   Better way to use the scale (if you want to):

   • Weigh yourself 3–5 times per week under the same conditions (ideally first thing in the morning).

   • Track the weekly average, not the daily number.

   • Zoom out. Look at trends.

   • You could also weigh yourself once a week under the same conditions but only look at your monthly trend/average.

   What not to do:

   • Don’t let a single weigh-in ruin your day.

   • Don’t expect the scale to move linearly.

2. Progress Photos: My Personal Favorite Progress Tool

   Progress pics can show you what the scale can’t, and in my opinion is one of the very best measures of progress.

   How to take them:

   • Same place, lighting, time of day, and outfit.

   • Take front, side, and back views.

   • Do this once a week, BUT like with the scale don’t compare week to week. Zoom out. Look at the trend from month to month.

3. Measurements: True Tangible Progress Tracking

   Use a soft tape measure to track your waist, hips, chest, arms, and thighs every 2–4 weeks.

   • If you’re losing fat: Your waist and hips should shrink even if the scale doesn’t move.

   • If you’re building muscle: Your arms and legs may grow while your waist stays steady or shrinks.

   Why this works: It tracks body composition change, not just weight loss. That’s what you really want.

4. Body Fat Tests: Can Be A Powerful Tool If You Use The Right One

   These sound like a great and uber specific and accurate way to measure progress, but truthfully most come with many flaws (for example your hydration status can skew numbers either direction etc). Even the most accurate DEXA scans can have up to 5% error. Plus at the end of the day even if you were to step foot on a bodybuilding stage that actual NUMBER on your body fat test wouldn’t matter!

My Recommendations:

Use a combo of methods. Weekly weight trends + photos + measurements = a powerful progress toolkit.

Give it time. Your body doesn’t change in a week, but it can transform over time with consistency, and right when you’re about to give up I dare you to pull out the very first pictures you took!

Don’t let data control you. These tools exist to help you—not to mess with your mind.

Remember:

• Progress is more than a number on the scale.

• Tracking doesn’t have to be complicated or obsessive.

• Focus on trends, not perfection.

• Your consistency matters more than the tool you use.