• How to Decrease Stress Hormones For Weight Loss and Better Health.

    How You Can Decrease Stress Hormone Levels

    how to decrease stress hormones to lose weight

    If you are wondering how to decrease stress hormones for weight loss and ultimately better health, you are in the right place. It’s likely you are concerned about high cortisol or possibly adrenal fatigue or imbalanced hormones in general. All of these are factors to be considered. For the record, I have personally experienced ALL of these issues- and will address them either in this post or will link to another post/video for you so you can get some next steps and help. 

    The good news is that while hormones and attaining hormone balance is not easy or fast, it is absolutely doable and is HIGHLY RECOMMENDED because, oh my goodness your life can be remarkably better once you DO achieve better hormonal balance.

    Further, when you are dealing with elevated stress hormones, you can likely encounter a myriad of physical and mental symptoms that can dampen every area of your life. In this post, I’ll address how you can decrease stress hormones by making lifestyle changes, dietary changes and being proactive in the future to prevent future issues. Let’s get started. 


    how do you fix low cortisol

    In the crazy cadence of everyday modern life, stress has become an unwelcome companion for many of us.  It creeps into our lives, infiltrating our minds and bodies, and wreaking havoc on our state of mind.

    Little bitch.

    What makes stress such a formidable adversary? Why does it possess the power to disrupt our equilibrium and compromise our health?

    Stress hormones like cortisol in particular have a profound impact on our physiological and psychological functioning. This is why lowering cortisol has become such a hot topic for so many of us recently. Everyone is talking about cortisol but few really understand how it works. 

    Imagine your body as a finely tuned orchestra (oh yea, that metaphor is back!), with each system harmonizing to maintain musical equilibrium.

    Now, picture stress as the off-key note that throws the entire symphony into  total freak-out mode.

    When faced with any perceived threat or challenge, our body initiates a cascade of physiological responses, collectively known as the “stress response”. Cortisol is often dubbed the “stress hormone.” Produced by our adrenal glands, it is a potent force, mobilizing energy reserves, sharpening your focus, and priming the body for action.

    This response can be life-saving when necessary, enabling us to confront danger or navigate demanding situations with heightened vigilance.

    The reality is, it’s not often we are faced with such life-threatening situations. It’s more often that we are faced with day-to-day stressors, and our body tends to react in the same manner.

    It is when stress becomes chronic or continues unabated, cortisol lingers in the bloodstream, exerting a corrosive influence on our health.

    The insidious effects of chronic stress permeate every facet of our being, creating a devastating toll on both mind and body.

    Prolonged exposure to elevated levels of cortisol can wreak havoc on our cardiovascular system, increasing the risk of hypertension, heart disease, and stroke.

    When my cortisol was at its highest, I would get so exhausted every day, precisely at 4pm I would literally feel like I was coming down with the flu. I’d collapse on the couch and was completely unable to work. Then the next day after a good night of sleep I’d be “reset” and able to work for half a day until that fatigue hit me again. Horrible cycle!

    How did I get there? Truthfully, it was a combination of being a workaholic and also being so concerned with losing weight that I was overtraining and over-dieting. I was pushing my body too hard and was in constant fight-or-flight mode. Something had to give. I think a lot of you reading this post are probably in the same boat. And guess what– all that pushing myself– I could not lose weight. Go figure.

    Our immune system doesn’t fare much better. Under the nonstop assault of stress hormones, we become more susceptible to infections and sickness.

    Beyond its physical manifestations, stress casts a long shadow over our mental well-being, fueling anxiety and exacerbating mood disorders. The relentless churn of worries and concerns erodes our resilience, leaving us vulnerable to burnout and emotional exhaustion.

    Have you been there? I know I have.

    Amidst the grim prognosis, there is hope. The journey to stress reduction begins with awareness and intentionality.

    By acknowledging the detrimental effects of stress on our health, we empower ourselves to take proactive steps towards restoration and resilience.

    Through mindfulness practices, relaxation techniques, and lifestyle modifications, we can recalibrate our own stress response and cultivate a greater sense of equilibrium.

    I  really encourage you to embark on a transformative journey for yourself if you recognize that your stress is affecting your health, because it can really only get worse. But the GREAT thing is, YOU CAN MAKE IT GET BETTER AND BETTER!!


    can stress hormones be reduced

    I’m sure you know by now that stress is far more than just a mental strain—it’s a physiological phenomenon with serious negative implications on our health.

    What’s going on in our head ultimately becomes SYMPTOMS. I know this to be true. 

    Our body responds to stress via its “stress hormones”. . These biochemical messengers, including cortisol and adrenaline, orchestrate a symphony (there’s that crazy metaphor again but it’s really the most apropos way to illustrate hormone stuff!) of reactions intended to prepare us for perceived threats. When triggered by stress, these hormones initiate a cascade of responses, from heightened alertness to increased heart rate, all geared towards survival.

    Have you ever found yourself in an argument and experienced an elevated heart rate or found yourself breathing all in your upper chest so that you had to ‘catch your breath’? This is what we are talking about. I have learned the hard way that there are toxic PEOPLE and toxic TOPICS that – as a woman with C-PTSD, I need to avoid at all costs. If I don’t, I end up having major elevated breathing, almost to the point of a panic attack. And this leads to a migraine. Which leads me to being in bed for 3 days. NOT worth it. 

    You see how stress can, in extreme cases, REALLY throw you for a loop? This is real stuff people. 

    Want to read a fascinating book– check out The Body Keeps the Score by Bessel Van der Kolk. Also Healing Happens With Your Help, by Carol Ritberger. 

    As we discussed above, prolonged exposure to elevated levels of stress hormones can have detrimental effects on both the mind and the body. Chronic stress disrupts the delicate balance of our endocrine system, leading to imbalances in hormone production and regulation. This dysregulation can manifest in a myriad of ways, from digestive disturbances to immune suppression.

    Often, the impact of stress results in psychological consequences such as anxiety and mood disorders as well.

    In order for us to effectively manage our stress and truly get healthy and FEEL well again, we need to understand how these stress hormones work and work with each other. The better we understand how these biochemical signals influence both our physiology and psychology, the better decisions we can make around stress management and reduction.

    What Are the Effects of CHRONIC STRESS?

    how to decrease stress hormones to lose weight

    Chronic stress can take a significant toll on physical health, ESPECIALLY in terms of cardiovascular disease.

    When your body is under constant stress, it releases stress hormones like cortisol and adrenaline, which can lead to elevated blood pressure and increased heart rate over time.

    No bueno.

    These physiological changes can contribute to the development of cardiovascular issues such as hypertension, heart disease, and even stroke.

    Ladies. Heart disease is the leading cause of death for women in this country. This is not something to ignore.

    By managing stress levels effectively, individuals can reduce the strain on their cardiovascular system and lower their risk of these serious conditions.

    Another consequence of chronic stress is a weakened immune system. When the body is in a constant state of stress, it becomes less efficient at fighting off infections and illnesses. This can leave individuals more susceptible to colds, flu, and other common ailments.

    Chronic stress has also been linked to increased inflammation in the body, which is associated with a range of chronic health conditions. By reducing stress levels, individuals can support their immune system and improve their overall resilience to illness. Check out this post I published on how to lower your inflammation naturally…when I first met with my functional medicine doctor, I recall her saying that her TOP priorities for me were to address my insulin resistance and my inflammation. (Why? Heart disease)

    In addition to physical health impacts, chronic stress can also take a significant toll on mental well-being. Anxiety disorders, characterized by excessive worry and fear, are common among individuals experiencing chronic stress. The constant strain of stress can overwhelm the brain’s ability to cope, leading to persistent feelings of anxiety and panic.

    Similarly, chronic stress has been linked to depression, a mood disorder characterized by persistent feelings of sadness, hopelessness, and loss of interest in activities.

    Furthermore, prolonged exposure to stress hormones can impair cognitive function, leading to difficulties with concentration, memory, and decision-making. By addressing chronic stress and implementing strategies for stress reduction, individuals can protect their mental health and enhance their overall cognitive function.


    What is the role of STRESS HORMONES in our body?

    how to lower stress hormones

    Cortisol plays a HUGELY important role in the body’s stress response system. Often referred to as the “stress hormone,” cortisol is released in response to perceived threats or challenges, triggering a cascade of physiological reactions designed to prepare the body for action.

    In times of acute stress, cortisol mobilizes energy reserves, sharpens focus, and enhances alertness to help individuals cope with the immediate threat. However, when stress becomes chronic or persistent, cortisol levels can stay elevated for extended periods, leading to a range of negative effects on the body.

    Chronically high levels of cortisol have been linked to increased inflammation, impaired immune function, and hormone imbalance, contributing to a variety of health issues such as obesity, diabetes, and cardiovascular disease.

    Adrenaline, (also known as epinephrine), is another key player in the body’s stress response. Like cortisol, adrenaline is released in response to stressors, rapidly mobilizing the body’s resources to cope with the perceived threat.

    When adrenaline is released, it triggers a surge in heart rate, blood pressure, and energy levels, preparing the body for immediate action.

    This “fight or flight” response is essential for survival in dangerous situations, allowing individuals to react quickly and effectively to potential threats. However, prolonged activation of the adrenaline response can lead to chronic stress and associated health problems, including increased risk of heart disease, hypertension, and anxiety disorders.

    Overall, stress hormones play a crucial role in the body’s response to stress, helping to mobilize resources and adapt to challenging situations. However, when stress becomes chronic or overwhelming, the constant activation of the stress response can have detrimental effects on physical and mental health. By understanding the role of cortisol and adrenaline in the body’s stress response system, individuals can take steps to manage stress effectively and minimize its impact on their overall well-being.

    Bottom line is– we don’t even realize it, but in our modern world, we are reacting to daily stressors with “fight or flight” reactions without even realizing it. We get “stressed out” over money problems, job problems, relationship problems, deadlines, traffic, kids, neighbors, barking dogs, you name it…..we are a stressed OUT society and typically– we are NOT a society focused on CHILLING OUT. 

    In other words, we are doing a lot of freaking our bodies out and not a lot of calming them down. We need to flip the switch on that and doing so will get our health and our future back on the right track.

    Holistic Approaches to Reduce Stress Hormones

    Now comes what I call the fun part. How do we start healing our stressed out lives? Speaking from experience, I can tell you that paying attention to your lifestyle and diet and becoming more and more self-aware of your habits, reactions, behaviors etc. is key and will serve you well. And if you read these options below and think- while rolling your eyes, “Oh my GOSH, how is some deep breathing going to help MY anxiety??? I’m too busy for this stuff!!!!”– well, that tells me right there, you are too busy and too stressed NOT to make time for this. And I can say that it’s when you are thinking like that — that’s when life will typically MAKE YOU SLOW DOWN. I recall that I got soooo close to adrenal burnout my doctor told me “Kelly you are about to land in the hospital if you don’t SLOW DOWN and start RESTING and taking breaks!”– 

    I started listening. I HOPE YOU DO!

    Holistic Approaches to Reduce Stress Hormones:

    Mindfulness and Meditation:

    Deep Breathing Exercises: Deep breathing techniques, such as diaphragmatic breathing or belly breathing, help activate the body’s relaxation response, reducing levels of stress hormones like cortisol and promoting a sense of calm. 

    deep breathing

    Guided Imagery: Visualization exercises guided by a trained practitioner can help individuals create mental images that evoke relaxation and reduce stress.

    Body Scan Techniques: Body scan meditation involves systematically focusing attention on different parts of the body, helping to increase awareness of bodily sensations and promote relaxation.

    Regular Exercise Routine:

    Cardiovascular Activities:

    Aerobic exercises like jogging, walking, swimming, or cycling can help reduce stress hormones and improve mood by increasing endorphin levels, also known as “feel-good” hormones. I’d recommend keeping your cardio on the lower impact like swimming or walking.

    Outdoor Walk

    Strength Training: Resistance training exercises, such as weightlifting or bodyweight exercises, can help reduce stress hormones and promote a sense of empowerment and control.

    strength training for hormone balance

    Yoga and Pilates: These mind-body practices combine physical movement with breath awareness and mindfulness, helping to reduce stress hormones and improve flexibility, strength, and overall well-being. I’ve talked about how much I am loving for yoga right now. It’s a totally unique approach to yoga — they have traditional yoga classes but they are known for “The Class” which is more a twist on yoga that includes I’m going to call it like somatic movement with some cardio-ish movement and a lot of mindfulness thrown in and FANTASTIC MUSIC and will you work your core and glutes every time? oh yes!! Plus they. have meditation and breathwork…they have classes by the TIME, so if you want to choose a class by 15 minutes or 30 minutes or 1 hour or 1 and a half hours or by TYPE of class or by instructor…..I’m in love. They have a free trial where you can test them out for a MONTH – that’s what I did. I think they are the bomb, the women who teach the classes I’m hoping to interview on the podcast coming up they are so…..just have so much to teach about being mindful and fluid and centered. Every class I do, I am more of my future self. Check out and try out their free trial. 

    strength training for hormone balance

    Healthy Diet Choices:

    Balanced Nutritional Intake: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support overall health and help regulate stress hormones.

    Limiting Caffeine and Sugar: Excessive consumption of caffeine and sugar can lead to spikes and crashes in blood sugar levels, contributing to feelings of stress and anxiety. Limiting intake can help stabilize energy levels and promote a more balanced mood.

    Incorporating Stress-reducing Foods: Certain foods, such as fatty fish rich in omega-3 fatty acids, dark leafy greens, and foods high in antioxidants, can help reduce inflammation and lower levels of stress hormones in the body.

    Adequate Sleep Hygiene:

    Establishing a Bedtime Routine: Creating a consistent bedtime routine signals to the body that it’s time to wind down and prepare for sleep, helping to reduce stress hormones and improve sleep quality.

    Creating a Relaxing Sleep Environment: Optimizing the sleep environment by minimizing noise, light, and distractions can promote relaxation and help reduce levels of stress hormones before bedtime.

    Prioritizing Restful Sleep: Prioritizing sufficient and restful sleep is essential for regulating stress hormones, supporting overall health, and promoting resilience to stressors in daily life.walking


    But Wait Theres More

    If you liked this post and want to learn more, you’ll probably want to check out these posts. How to Reduce Inflammation Naturally.  Blog: How Much Protein Do Women Need? Blog: How to Reset Female Hormones to Lose Weight. BLOG: How to stop hormonal weight gain. Want to reduce inflammation with the KETO Diet? Grab my FREE Keto Kwik Start Guide. Take that up a notch with my Keto Cookbook just $9.95, it’s got all the great low-carb recipes I still make every week, the ones that helped me lose 36 inches and 34lbs!!


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.


  • Easy Keto Dinner Recipes: Delicious Low Carb Meals in Under 30 Minutes.

    Delicious & Easy Keto Dinner Recipes


    Are you starting the keto diet and looking for easy keto dinner recipes that won’t take too long to make but also will satisfy your taste buds?

    One of the top questions I repeatedly hear from followers and clients is, “I know keto and low-carb will help me lose weight, but I don’t know what to eat! Can you share some recipes or meal ideas?

    I’ve got you covered. In this blog post I will be sharing some easy mix-and-match keto dinner recipes and a several tasty recipes that will tempt your tummy. I’ve been eating keto/low-carb for close to 2 1/2 years now and it really can be very satisfying once you understand the options and how to get creative. 

    That said, let’s keep it real in here. Life is a rollercoaster and we are ALL looking for extra time, so finding the margin to cook up some healthy keto goodness while juggling work, family, and everything else can be a serious challenge.

    But guess what? If you’re a fierce woman in your 30s or 40s, looking to drop some pounds and own that fit life, I’ve got your back!

    Welcome to the fabulous lineup of “Easy Keto Dinner Recipes Under 30 Minutes.” I get that you want to savor mouthwatering low-carb delights that not only keep you in line with your weight loss goals but also let you reclaim those precious minutes previously spent slaving away in the kitchen.

    In this blog post, I’m sharing keto recipes that’ll tickle your taste buds and have you crushing your fitness goals like the boss that you are.

    What Are the Benefits of the KETO Diet?

    benefits of the keto diet

    You might be hesitant to go keto. I get it, so was I, before I ended up losing 36 inches and 34LBS and doing it easier than I’d ever done before, when it came to losing weight. A LOT of women I speak with have had bad experiences previously with keto where they tell me “I was doing keto but not losing weight”– if that sounds l like you, I encourage you to read THIS POST where I talk about “this is why you aren’t losing weight on keto”. I think it will provide some great insight. 

    For NOW, let’s talk about keto, shall we? This is most definitely not your ordinary diet – it’s a game-changer for us over 30 females and once you hit those perimenopause and menopause years, it can be even more impactful. The keto diet flips the script by pushing your body into ketosis, where it torches fat for energy instead of carbs. And the perks? Aside from shedding stubborn pounds, you’ll be strutting around with an extra pep in your step, laser-sharp focus, and those blood sugar levels? They’ll be singing your praises.

    It’s something I’ll be talking a lot about more in future posts, the link between insulin resistance and weight loss and how the keto/low-carb approach works so well to help with fat loss for those of us suffering from insulin resistance

    Our swift and easy keto dinners are here to serve up these benefits on a silver platter, minus the fuss. Get ready to slay those fitness goals without breaking a sweat! 


    Your Keto Grocery List

    In the first part of this post, I’m going to share what I consider to be super-basic easy “mix and match” recipes– meaning these are salads, bowls and plates with interchangeable parts that all will work on my version of the keto diet. (If you are wondering what I mean by my version, I’m a bit more flexible on keto than a lot of others and yet I also don’t “allow” for some truly dumb keto STUFF like the rigid keto-ers out there do…..this is all what I teach in my online 5-Day Keto Bootcamp course-– because I found that most people really don’t GET how to DO keto and they get wrapped up in rules that don’t matter and give up too soon because they think they aren’t “allowed” to have this or that. My way of keto works- it did for me and for countless other women I’ve coached who have lost weight.) If you keep most of these staple products in your home and watch your portion sizes on the carbs (DUH) and ideally, practice intermittent fasting with this way of eating….you should be able to enjoy a healthy weight loss like I did and others. (Please note this is not a medical guarantee or claim)

    plant based

    Staple Grocery Store Items to Buy For Low-Carb Cooking:

    1. Ground Beef, Ground Turkey, Ground Lamb
    2. Pastured Eggs
    3. Bacon
    4. Salmon
    5. Chicken Thighs
    6. Chicken Wings
    7. Turkey Burgers
    8. Breakfast Sausage
    9. Sour cream
    10. Salsa
    11. Gluten Free Tortillas 
    12. Cucumber, Red Onion, Red/Green Peppers, Green Onion, Jalapeno, Your fav lettuce, grape tomatoes, avocado
    13. Feta Cheese, Mexican Cheese Mix (shredded)
    14. Black Olives (sliced, in can) 
    15. Jasmine Rice (yes rice!)
    16. Cauliflower Rice 
    17. Cilantro

    So, here is where the Mix & Match part comes in and this is the more informal part of this post. I’m sharing with you this Mix & Match Bowls and Plates concept so you can find it even EASIER and more stress-free to make DELICIOUS TASTING low-carb keto friendly meals– fast and delightfully easy. When I say “Bowl” I’m talking about creating a fantastic flavorful combination of layers in a – wait for it- bowl, where you typically layer the bottom with rice/cauliflower rice (depending on where your macros/carbs are for that day, hopefully you have left yourself a good amount so you can enjoy some rice etc.) then start adding things like cooked or raw veggies, cheese, protein and other toppings like cilantro or olives or sour cream etc. With a PLATE, I’m referring to something where you are combining maybe more simple versions of foods– say for example, some great cooked chicken thighs with cauliflower rice and a big side of grilled vegetables topped with parmesan cheese served with a side salad. (Hungry yet?) That’s a PLATE for me. When I make a BOWL I intend to chop it all up and mix all the ingredients up together whereas with a plate it’s eaten more like a regular dinner serving. NO rules though. 

    Some ideas and combos to consider:

    1. Greek Lamb Bowl: Cauliflower Rice in the bottom of a bowl, topped with seasoned cooked ground lamb and spinach, topped with feta cheese, olives, diced mint, oregano, diced grape tomatoes and tzatziki sauce.
    2. Greek Chicken Bowl: Same as above but make with cooked chicken thighs- see how that works? Bam.  
    3. Spicy Salmon Bowl: chunks of spicy salmon cooked in the air fryer served on top of jasmine rice or cauliflower rice (dealer’s choice!) with a vegetable “salsa” of: avocado/cucumber/jalapeno/feta/pickled onion topped with spicy sriracha mayo. We make this weekly. 
    4. Fish Tacos: Get your favorite fish- we use Tilapia a lot for this, cook in pan- option to use blackening seasoning– this takes like 3-4 minutes to cook up 4-5 filets. Easy. Cook your gluten free tortillas and prep: pico de gallo (we buy pre-made from grocery) cilantro chopped and chopped lettuce or cabbage then spicy mayo (sriracha plus mayo). Create your tacos with simply: tortilla + spicy mayo inside then add fish, cabbage, option to add cheese, then add cilantro (a must) and lime juice. Absolutely divine. You can make with salmon too, 😉
    5. Start thinking how you can take these recipes and mix them up: you can make a fish taco BOWL. You can make a bowl out of anything. Just line the bowl with rice, add a ton of veggies, grilled or sauteed, then your favorite seasoned well protein, add some fresh herbs and maybe top with a dressing — drizzle with a spicy mayo or guac or hummus. The combos are endless. Do you see all the possibilities??

    By the way, if you are reading this far and are like, “WAIT WHAT I am confused…how can I eat rice on keto? How can I eat tomatoes or cheese or sour cream? My friend said you “can’t eat that on keto”— well, here’s the deal.

    Everything I’m sharing here is what I ate on keto to lose weight and it’s “my version” of keto that my doctor put me on (so higher carbs per day than that 20g per day that’s wayyyyy too hard for most people to stick to and not necessary for weight loss).

    If you want to feel more comfortable understanding how to do keto, I have an online video taught course, my 5-day Keto Bootcamp (HINT: it won’t take you 5 days I promise!) – and it’s just $35.95. Snag it, watch the video tutorials and you’ll feel on top of the keto world. Happy to help. 

    More Easy Keto Dinner Recipes to Try


    Quick Keto Chicken Stir Fry Dinner


    2 boneless, skinless chicken breasts
    2 tablespoons of olive oil
    1 cup of broccoli, chopping off hard stalks
    1 cup of bell pepper strips, pick your fav color
    1/2 cup of sliced mushrooms
    2 cloves of garlic, minced
    2 tablespoons of soy sauce (or coconut aminos for a keto-friendly alternative) You can also buy gluten free soy sauce which is what we use regularly.
    1 teaspoon of ginger paste
    Salt and pepper to taste
    Fresh cilantro for garnish + Fresh chopped Peanuts (optional)

    Cauliflower Rice or Jasmine Rice


    Cut the chicken breasts into bite-sized pieces and season with salt and pepper.
    Heat a large skillet over medium-high heat and add the olive oil.
    When the oil is hot, add the chicken and cook until they are no longer pink in the center. Remove the cooked chicken from the skillet and set to the side.
    In the same skillet, add minced garlic, ginger paste, and sliced mushrooms. Sauté for a few minutes until the mushrooms are tender.
    Add the broccoli florets and bell pepper strips to the skillet and stir-fry for another 3-4 minutes until they become slightly tender.
    Return the cooked chicken to the skillet, pour in the soy sauce (or coconut aminos), and stir-fry for an additional 2-3 minutes, ensuring everything is well-coated and heated through.
    Serve your quick keto chicken stir-fry hot, garnished with fresh cilantro if desired. Option to serve on top of cauliflower rice or jasmine rice, just watch your portion/carb count. 

    Salmon with Lemon Dill Sauce.

    It’s amazing to me how many people don’t realize that you can eat FISH on keto. We eat a ton of salmon and it’s sooo good for you!! Look at this easy as pie recipe…..I’d make a plate of this with cauliflower rice or jasmine rice and some steamed broccoli or asparagus topped with real butter. AMEN. Seconds please.


    2 salmon fillets
    1 TBS olive oil
    Salt and pepper to taste
    1 lemon, sliced
    2 TBS of fresh dill, chopped
    2 TBS of mayonnaise (keto-friendly)
    1 clove of garlic, minced

    Preheat oven to 400°F (200°C).

    Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle olive oil over the fillets and season with salt and pepper.
    Top each salmon fillet with lemon slices and half of the chopped fresh dill.
    Bake in the preheated oven for 15-20 minutes or until the salmon flakes easily with a fork.
    While the salmon is baking, prepare the lemon-dill sauce by mixing mayonnaise, minced garlic, and the remaining dill in a small bowl.
    Serve the cooked salmon hot, drizzled with the lemon-dill sauce.

    Chicken Breasts Stuffed with Feta & Spinach


    2 boneless, skinless chicken breasts OR try making this with chicken thighs
    1 cup of fresh spinach leaves
    1 cup of crumbled feta cheese
    1 TBS of olive oil
    Salt and pepper to taste

    Oregano, Garlic Salt

    Toothpicks (for securing the chicken)

    Preheat oven to 375°F (190°C).
    Lay the chicken breasts flat on a cutting board. Carefully slice a pocket into each chicken breast horizontally, being careful not to cut through.
    Season the inside of the chicken breasts with salt and pepper, oregano, garlic salt (to taste).
    Stuff each chicken breast with fresh spinach leaves and crumbled feta cheese.
    Use toothpicks to secure the opening of the chicken breasts.
    Heat olive oil in an oven-safe skillet over medium-high heat.
    Sear the stuffed chicken breasts for 2-3 minutes on each side until they are golden brown.
    Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the chicken is cooked through.
    Remove the toothpicks and serve your spinach and feta stuffed chicken breasts hot. Serve on a plate with a huge salad or with grilled veggies like zucchini or asparagus. Also can be served with a serving of rice- watch serving size. 

    Simple keto dinners

    Hopefully this post has convinced you of how easy it can be to whip up some delicious and diverse keto meals. I’m telling you- my husband and I cook at least 50-70% of the week and I’d estimate that no meals take longer than 30 minutes to prepare….maybe the longest was 40 minutes max!! And that might be the first time we made a new recipe. Once you get how great some of these flavors taste together, I’m certain you’ll find yourself like us, mixing and matching and coming up with new combos. I love the “bowl” concept. So easy and also great for making a portion for one person and for using up leftovers! Lastly- I’d be remiss here if I didn’t do a soft plug for my Keto Cookbook which includes well over 50 more low-carb keto-friendly recipes like this for breakfast lunch and dinner- it’s just $9.95 and you can snag it here. Like I said, there are recipes in this book my husband and I are still making every week- and then the new recipes we become obsessed with– well, when I decide they are worthy, we add new recipes on a quarterly basis– and you’ll get those all for FREE! 😉 GRAB YOURS TODAY my friend!


    But Wait Theres More

    If you enjoyed this post, I’m guessing you’ll like checking out these blog posts, podcasts, videos and more: Blog: The Top 10 Keto Myths Debunked: CLICK HERE. VIDEO: What I Eat On Keto: CLICK HERE. Blog: My Keto Transformation Story: CLICK HERE. Podcast: How to Lose Weight After Age 40: CLICK HERE.  

    I hope you enjoyed this post– I’d love to hear what recipes and meal ideas you tried and of course, if you have any questions, leave them in the comments for me! I’m happy to help!


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.


  • The Best Toning Workouts For Women, and ALL Can Be Done At HOME!

    Toning Workouts For Women That Work!

    The Best Toning Workouts For Women

    How to Get Toned and Buff at Home

    full body workout plan for females

    If you are looking for toning workouts for women, I’ve got you covered. I’ve been working out both at home and at the gym for over 20 years and have LOTS of great recommendations for toning workouts for women. In today’s blog, I’ll be focusing on a lot of new toning workouts for women that I’ve discovered in the past 2 years while I’ve changed my focus in training from being more of a “gym rat” to someone more interested in what I’d call getting lean and toned. So, you’ll discover a nice variety of cool toning workouts for women that all can be done at home, whenever you want! Bonus. I think a lot of us started working out more from home during lockdown and liking that flexibility. I plan to start getting out and taking more boutique classes in the near future, but for now, I LOVE variety of tonight workouts for women available online. Tune in below to learn more and see what you might like to try. I’m really enjoying all of these below and I’m excited to see how they will shape my body this year now that I’m really getting back to working out regularly again! Let’s do this!

    We Must Always Include Cathe Friedrich.

    I have been working out to Cathe Friedrich for probably 20 years if I count correctly. She is hardcore. If you go to her site, you will find a ton of goodness from workouts to equipment and she has a streaming plan for less than $30 a month. This woman has EVERY kind of workout you can imagine from cardio to weights and they are all intermediate to advanced. The diversity in her workouts is spectacular. I mean I’m still doing her dvds (yes I’m old school) 20 years later and not bored WHATSOEVER. The music is great and her sense of humor is fantastic. I remember meeting her in person years ago and about died. She’s so sweet. I cannot recommend her workouts enough and the great thing is they are easy to customize– for example, I’m just starting to train again after a long time being off the wagon, and I can easily go DOWN in my weights for her workouts and still get my a&& kicked! LOL Same thing for going UP in weights! You will LOVE her workouts.  

    Don't JUDGE a Workout By...Anything! Try IT!

    Ok so If you are like I was- you are looking at the above video and going OH HELL NO. But let me tell you…..I was the same way, in fact, I made fun of Tracy Anderson workouts for YEARS because I thought no workout could be challenging unless it was heavy weighted. BOY WAS I WRONG. During my Reverse Diet period, I was told to scale my weight training and cardio back and do “lighter workouts” and I chose to pursue barre and “easier workouts” – for some reason I felt pulled to Tracy Anderson. OMG!!! It kicked my ass!! I mean I did the BEGINNER WORKOUT you guys and I was sweating and dying. I now only do intermediate and it’s slaying me. The music is fantastic and — while some of the arm moves at first will make you THINK you are not really “working out”– after a while if you focus, you’ll get it, it adds up. And her lower body stuff is NO JOKE. I dare you to take advantage of her 2 week free trial offers — what do you have to lose? That’s how I got started and got hooked! I LOVE IT! (You’ll want some ankle weights for her workouts, I love these ones — CLICK HERE to buy on Amazon.)

    Yoga Does a Body Good.


    I have been a yoga addict for a long long time but have often times put my practice to the side because I felt it wasn’t my “real workout” and I felt I didn’t have time to do BOTH yoga and my “other” workout. Well this year I made the commitment to myself to find room for both– why? Because yoga is sooo good for my body and my mind and it’s also so much more about self-care. It’s like chicken soup for the soul. It helps me zen out and I need that in my life, in addition to how much it helps tone up my arms, my back my core my buns my legs, my whole BODY!! If you haven’t tried yoga yet, make this your year!! My favorite portal for yoga classes (gosh there are sooooo many options online it’s hard to recommend just one) is Udaya. I discovered them via Travis Eliot after doing his Ultimate Yogi program which is the BOMB (it’s included in the Udaya Membership. You can stream Udaya and then mirror it to your TV– there are like zillions of classes it’s crazy– all kinds of levels and practices — I’m obsessed. I also JUST signed up for this new thing called THE CLASS and I have to say, I am super impressed- check it out. DOESN’T THIS LOOK TOTALLY ZEN AND way cool? They also offer a 14 day trial to check it out. Go for it!

    FORM by Sami Clarke

    toning workout plan for females

    I chose the photo above because I wanted to show a woman doing moves using fitness bands. Sami Clarke, who I randomly discovered on YouTube, is one of my new obsessions. And she uses a good amount of bands in her typically 30-40 minute workouts on her FORM app. Color me obsessed. One, I like her YouTube videos because, she shares great recipes and meal prep ideas and is not a “I just eat 4 pieces of lettuce and some water” type of fitness people- you know the type. She gives good fitness and health advice and seems accessible as a human. Her app is affordable and the workouts are deceptively TOUGH. What I mean by deceptively is again, you’ll be surprised by how hard you work your muscles with say a set of 10lb weights or some bands, I’m not messing around. She is legit. I encourage you to join and subscribe to her YouTube channel. 

    I hope that these new recommendations are enticing enough for you to dip your toe in the water and try something maybe outside of your comfort zone. With the exception of Cathe, all of these workouts are new to me and I now love them! Go for it. See below for product recommendations that will make your home workout experience complete. Let’s do this thing!

    The Best Fitness Equipment and Apparel For Working Out At Home

    gym routine for weight loss and toning female

    Here are some of my top recommendations to get you started for working out at home– you don’t need a lot to do these workouts. I recommended these ankle weights by Bala above but I’m linking them here again. If you want to start off with a LIGHT set of dumbbells here is one with 2, 3 and 5LBS. CLICK HERE. To level up and get 10/15/20, CLICK HERE. For a nice yoga mat, CLICK HEREYoga blocks can be hugely helpful as well. These fitness bands are under $20– click here to order. CUTE Workout top that is crazy cheap and bottoms too- trust me the are not too good to be true, I’ve ordered many! Did I miss anything? 



    If you liked this post, you’ll probably want to check out this blog post: How to Lose Weight Working Out From Home. CLICK HERE. Interview with Cathe Friedrich! (Podcast) CLICK HERE. Also: Why I’m Using a Waist Trainer During My Workouts CLICK HERE. And a Killer Sandbag Workout You Can Do At Home: CLICK HERE


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