March 26, 2025

The Magic of Protein Pacing for Maximum Fat Loss

Last month, we covered why protein is crucial for fat loss, muscle support, and energy. Now, let’s take it a step further—Powerful Protein Pacing! 

What is Protein Pacing? 

It’s a science-backed method of spreading your protein intake evenly throughout the day for:

✅ Faster Fat Burning

✅ Muscle Preservation

✅ Steady Energy

✅ Hunger Control

Instead of loading up on protein at dinner, aim for 4-6 protein-rich meals/snacks daily to keep your metabolism revved up. 

Why Protein Pacing Works:

     + Boosts Metabolism – Keeps you in fat-burning mode all day.

     + Prevents Muscle Loss – As we age, we naturally lose muscle mass—a condition called sarcopenia. Starting in our 40s and 50s, we can lose 3-5% of muscle per decade, and by the time we’re in our 70s or 80s, muscle loss can lead to weakness, falls, and slower metabolism.

     + Curbs Cravings – Eliminates blood sugar spikes & crashes.

     + Enhances Recovery – Fuels your muscles pre/post-workout. 

The good news? Research shows that protein pacing, combined with resistance training, can slow or even reverse muscle loss. That means better balance and less risk of injury.

Beware of Visceral Fat

This hidden fat around your organs increases risks for stroke, heart disease, diabetes, and even dementia. The good news? Protein Pacing + Nutritional Fasting can reduce visceral fat by 33% in just 8 weeks! 

How to Implement Protein Pacing:

     + Eat Protein Every 3-4 Hours (25-30g per meal/snack)

     + Start Your Day with Protein (a shake is perfect!)

     + Prioritize Protein at Every Meal (eggs, lean meats, fish, dairy, or plant-based)

     + Fuel Workouts with Protein (pre/post-workout recovery)

The Best Protein Solution? 

Undenatured Whey Protein makes Protein Pacing effortless—supporting metabolism, fat loss, and muscle retention. Prefer plant-based? We’ve got you covered! 

Let’s Personalize Your Plan! 

Want to protect your muscle mass and optimize fat loss? Reply now, and I’ll help you create a simple, effective Protein Pacing plan! 

How much protein do you need? 

✔️ Women: 90-120g/day

✔️ Men: 120-150g/day 

Need guidance? Let’s chat!

March 12, 2025

Think Protein First! The Key to Healthy Weight Loss

When it comes to healthy, sustainable weight loss, most people focus on cutting calories—but the real game-changer? Prioritizing protein.

If you want to burn fat efficiently, curb cravings, and feel satisfied after meals, protein needs to come first!

Why Protein is Essential for Fat Loss:

--  Most Satisfying Nutrient – Protein keeps you full longer, reducing the urge to snack or overeat.

--  Regulates Blood Sugar – When paired with carbs, protein slows sugar absorption, preventing energy crashes and cravings.

--  Burns More Calories – The Thermic Effect of Food means your body burns more calories digesting protein than fats or carbs.

--  Protects Muscle Mass – Your muscles are your body’s built-in fat burners, and protein is their fuel.

Here’s an Important Metabolic Fact:

Unlike fat, which the body stores as energy, your body has NO storage system for protein.

Instead, it pulls protein from muscle tissue to meet daily needs.

If you don’t eat enough high-quality protein, your body starts breaking down muscle—and that’s the last thing you want if you're trying to burn fat and build muscle (stay strong).

The Solution? Choose Undenatured Whey or Plant-Based Protein!

Premium Undenatured Whey Protein supports fat loss, muscle building, and energy—short- term and long-term. Prefer plant-based? We’ve got the highest grade available.

Next Month: Protein Pacing – The Key to Faster Fat Loss & Muscle in your daily meals? Let’s customize a plan for you!

Contact me, and I’ll help you get started.

February 25, 2025

February is all about heart health—but did you know your thoughts and emotions affect your heart just as much as diet and exercise? Stress, anxiety, and even lack of sleep can take a toll on your ticker. So let’s talk about keeping both your heart and mind in top shape!

🧘‍♀️ 1. Stress Less, Love More

Stress isn’t just a mood killer—it can literally mess with your heart! Keep it in check by:

❤️ Taking 5 deep breaths when you feel overwhelmed
❤️ Moving your body—walk, stretch, or dance!
❤️ Laughing more (yes, it's legit heart medicine!)

🍓 2. Eat for a Happy Heart & Sharp Mind

What’s good for your brain is also great for your heart! Add these to your plate:

❤️ Fatty fish (salmon, mackerel) = Omega-3s for brain & heart health
❤️ Blueberries & dark chocolate = Antioxidants to fight stress
❤️ Beets, spinach & celery = Better blood flow = Happy heart!

💤 3. Sleep Like Your Heart Depends on It (Because It Does!)

Quality sleep lowers stress, repairs your heart, and keeps you sharp. Aim for 7-9 hours and watch your energy soar!

❤️ 4. The Magic of Gratitude

Did you know gratitude can literally lower blood pressure and boost heart health? Try this: Every night, write down 3 things you’re grateful for. It’s a small habit with BIG heart benefits!

Ready to Thrive?

Small changes = BIG results. Let’s create a personalized midlife reset plan for your longevity goals. Schedule your FREE 30-minute coaching session here.

You deserve a thriving life, no matter your age. Let’s make it happen!

We are with you every step of the way!

February 11, 2025

Aristotle believed the heart was the center of our intelligence and vitality. While science has since credited the brain for our thoughts, the heart remains the ultimate life force, beating 100,000 times a day to keep us alive and thriving.

This February, let's celebrate Heart Health Month by showing our hearts some love — both physically and emotionally!

The Power of a Heart-to-Heart Hug

Did you know that hugging from the left side connects our hearts? Unlike the typical right-sided hug, a heart-to-heart hug allows our hearts to align, fostering deeper emotional connection and boosting oxytocin, the “love hormone” that reduces stress and enhances well-being.

This simple act can:

❤️ Lower blood pressure

❤️ Ease anxiety

❤️ Create a sense of peace and warmth

So, next time you embrace someone, lean in on your left and let your hearts “love” each other.

3 Ways to Keep Your Heart Happy and Healthy

1️. Support Healthy Blood Flow

Your heart thrives on oxygen and nutrients. Eating nitrate-rich veggies like spinach, kale, and arugula helps open up blood vessels and improve circulation, keeping your heart pumping strong.

❤️ Boost your nitric oxide naturally:

A recent Arizona State University study in collaboration with Isagenix scientists found that NOx, a plant-based nitrate drink, significantly increases nitric oxide bioavailability, improving blood flow and supporting healthy blood pressure—even in already healthy individuals.

NOx contains beet, celery, and pomegranate extracts—proven to enhance nitric oxide production, which helps relax blood vessels, improve circulation, and support cardiovascular health. You can order NOx here.

2️. Manage Cholesterol Naturally

While some cholesterol is essential, too much can clog arteries. Keep levels in check with a diet rich in plant sterols (found in heart-healthy shakes and supplements) to help block cholesterol absorption and keep arteries clear.

3️. Reduce Oxidative Stress (cell damage)

Your heart works 24/7, which means it's constantly exposed to cell damage from an imbalance between free radicals and antioxidants in your body. Combat this with:

❤️ Regular exercise

❤️ Deep, quality sleep

❤️ Antioxidant-rich foods like berries, nuts, and dark chocolate (yes, chocolate can be good for your heart!)

A Heart-Focused Lifestyle

Your heart isn’t just a pump—it’s the rhythm of your life. It fuels your energy, passion, and love for those around you. This February, commit to nourishing it with:

❤️ Smart nutrition – fuel your body with heart-healthy foods like NOx, leafy greens, and omega-rich foods.

❤️ Movement – exercise keeps your heart strong and your circulation flowing.

❤️ Heartfelt connections – never underestimate the power of a genuine hug!

And don’t forget: A daily heart-to-heart hug might just be the simplest, most powerful thing you can do for both your health and happiness.

Take a moment today to embrace someone you love—and feel the heart connection!

Ready to Thrive?

Small changes = BIG results. Let’s create a personalized midlife reset plan for your longevity goals. Schedule your FREE 30-minute coaching session here:

https://calendly.com/shelt/get-acquainted-with-cynthia

You deserve a thriving life, no matter your age. Let’s make it happen!

We are here to support you!

January 20, 2025

Hello Thrivers,

Are you with us -- making 2025 our year of health and vitality?

Last week, we talked about making a Midlife Reset for a vibrant, energetic, and free lifestyle.

Continuing, we want to expand cultivating a positive mindset as our most powerful tool through the Power of Authentic Gratitude.

Did you know that actively practicing gratitude—by saying out loud or writing down what you’re thankful for—can boost happiness, ease depression, and even motivate you to exercise? 💪✨

Recently, I read an article headlined "The Case for Being Ungrateful," in The Wall Street Journal. Elizabeth Bernstein wrote, "It's impossible to be grateful and unhappy at the same time." She says, "forcing positivity when you’re struggling can do more harm than good, creating feelings of isolation during tough times."

Let's go one step further and see what Mike Dooley says about fear and challenges. He urges us to have a "reverse worry" practice to "off-set your fear".

💡 Try this: jot down frustrations or struggles—from embarrassing moments to heartbreak, in the “anti-gratitude” section of your journal. Then, jot down your "reverse worry" gratitudes to create statements in your favor and build your authentic belief gratitudes.

#Gratitude #Authenticity #MentalWellness

Ready to Thrive?

Small changes = BIG results. Let’s create a personalized midlife reset plan for your longevity goals. Schedule your FREE 30-minute coaching session here.

You deserve a thriving life, no matter your age. Let’s make it happen!

We are with you every step of the way!

January 7, 2025

Happy New Year, Thrivers!

It's 2025, and it's OUR time to commit to our health and our happiness! Whether you’re 50 or more wisdom grounded, this year is all about embracing a Midlife Reset to unlock vibrant health, renewed energy, and financial freedom. Let’s kick off the journey together!

Why Reset?

Midlife is a golden opportunity. It’s not about slowing down—it’s about leveling up! Imagine waking up with:

• More Energy: Fuel your body with the right nutrients.

• Sharper Focus: Stay mentally clear and sharp.

• Purpose & Fulfillment: Live a life you LOVE.

• Financial Freedom: Let’s work smarter, not harder!

Your Thrive Plan for 2025:

1. Fuel Your Body: Start the day with our science-backed protein smoothies—delicious, nutritious, and ready in seconds.

2. Revitalize Your Mind: Practice daily gratitude, meditation, or journaling to stay centered.  5 minutes twice a day will recharge your brain.

3. Move More: A 20-minute walk or some light stretching can work wonders.

4. Plan Your Freedom Lifestyle: Looking for a fresh purpose? Let’s talk about creating abundance with simple, effective steps that fit your life.

Special 2025 Kickoff Gift!

To celebrate YOU, we’re offering a FREE coaching session to help you map out your personal Midlife Reset Plan. Get started today, don’t wait!

December 18, 2024

I used to “CRAMP UP” during December. I always OVERDID it. Decorating TOO much, buying gifts for EVERYONE, making family FAVORITES, attending ALL of the parties with appetizers, drinks, and LOTS of sweets, then working up to the last day and RUSHING home to “be festive.” 

I’ve learned to MODERATE my “holiday activities” and definitely be kind to my wellness goals.

Here are my tips to enjoy the season and stay on track:

1. Accept that this is NOT the month for dieting.

2. Focus on my progress and not going for perfection.

3. Plan ahead with lists -- Eliminate something before adding anything new.

4. Get in daily walks.

5. Do NOT skip sleep.

Remember: It’s okay to enjoy yourself! Balance and moderation are your best friends. The holidays are meant to be celebrated—just don’t let a few parties turn into a full month of overindulgence.

I'd love to hear how your plans to stay strong this December are going, -- give us your tips!

December 3, 2024

It’s been three months since we kicked off our Personal Wellness Plan on September 1.

How’s it going?

Have you been crushing it—or could you use a little boost?

1️.  Reflect on Your Progress – how far have you come?

• What’s working? Celebrate your wins—big or small!

. . . .more energy. . . . better mood. . . .improved sleep

• What’s not? If some habits aren’t sticking, it’s time to tweak your plan.

2️.  Stay Strong Through December -- tracking without sacrificing!

• Plan ahead: Decide where to indulge (wine, mashed potatoes, or dessert table!) and where to keep it light (cheese, bread, eggnog)

• Stay active: Daily 20-minute walks between parties can keep your energy up and offset extra calories.

• Hydrate: Water is your secret weapon to curb cravings and balance out those holiday calories.

• Set realistic goals: December isn’t the time for extreme diets. Focus on maintaining, not perfection.

• Don’t skip sleep: Late nights are fun, but rest is critical to avoid stress and cravings.

3️.  Motivation Check! -- keep moving forward:

• Reconnect with your reasons for starting.

• Accountability makes a huge difference.

• Small wins keep the momentum going.

Remember, wellness is a journey, not a sprint. Adjust, refine, and keep showing up for yourself.

(In case you missed it, here's a template to create your plan.)

I'd love to hear how your plan is going!

The Next Best Chapter: Living Vibrantly After Retirement

November 19, 2024 

As November rolls on, retirement may start feeling like more than just an idea.

Does this resonate with you?

If so, it’s time to reimagine what retirement can mean and create your Vibrant Living Plan. This is your next chapter—a fresh opportunity to enjoy health, purpose, relaxation, and a hint of adventure—all vital for emotional well-being and longevity.

My hubby, John, and I have ideas to help you make retirement as purposeful as it is relaxing.

Let’s Talk Purpose & Meaning

Retirement is a big life shift—liberating yet sometimes a bit daunting. Here's how to make it meaningful:

• Reconnect with Passions: Think about the hobbies and interests you've set aside. Now is your moment to bring them back and let them shine!

• Volunteer & Mentor: Sharing your knowledge can be deeply fulfilling, keeping you active socially and providing a powerful sense of purpose.

• Never Stop Learning: Keep your mind active by exploring new subjects, learning a language, or diving into a skill you’ve always wanted to try. This will keep you engaged and connected to the world around you.

Remember: This is your time to shine! By prioritizing health, connecting with others, and embracing curiosity, you’ll make these years your most rewarding yet.

For more inspiration on living your best life after 50, follow along! I’ll be sharing wellness tips, lifestyle inspiration, and everything you need to feel vibrant every day.

November Vibes: Boost Your Mental & Emotional Mojo!

November 5, 2024

Hello, November! 

I have been searching for great ideas from experts on how to manage the holidays, which are right around the corner. Here are some tips my hubby, John, and I personally use to manage stress and maintain our sanity. 

1. Meditating for Inner Peace

Meditation isn’t just for monks; it’s your ticket to calm in the storm. Thousands of scientific articles have proven that meditation can profoundly influence our ability to handle stress. 

We hit the pause button twice a day and take a 5-minute 'just breathe' break. Trust me, you'll be amazed at the difference it can make , and you will feel the calm kick in.

2. Balancing Family and Self-Care During the Holidays

Family time is heartwarming... until it’s a little overwhelming. Take control of your schedule and book a date with Yourself. Find some time daily to do something restful and joyful for you. Then pick one day this month and make it all about YOU. Unapologetically.

3. Stay Physically Active

It is essential that you engage in some form of exercise daily. Do some gentle stretches every AM. No excuses!

4. Focus on Your Nutrition

Experts tell us that the fuel we put into our bodies plays a huge role in our ability to handle stress and the physical demands of the holidays. We make sure to have quality protein 2-3 times a day and add an adaptogen stress reliever first thing in the morning. Energy to find joy in the holidays is my goal.

5. Take a Nap!

Last but not least, don't feel embarrassed about taking a nap on occasion. Remember, a good night's sleep can play a big role in your ability to cope effectively. 

November’s here, and so are endless chances to nurture yourself, connect with others, and enjoy every moment. 

Remember: you deserve calm, joy, and good vibes this season -- have fun. 

Please share with us what day you selected for just YOU and what you did.

Fuel Your Fabulous: Eat to Thrive!

October 1, 2024

Last month, I offered you a Vitality Cheat Sheet to assess your current wellness and a Personalized Wellness Plan to set your goals. Here are the links:

• Vitality Cheat Sheet for Women 50 and Over

• Personal Wellness Plan

I truly want to help you and hope you will use these tools to live your best life!

In this issue, we’re serving up some delicious and digestible tips to keep you feeling vibrant, energized, and thriving—because feeling fabulous doesn’t have an expiration date! ✨

Balanced Diet Essentials for Women Over 50 🥗

A balanced diet is like giving your body a high-five with every bite. ✋ It’s all about getting the right mix of macronutrients and micronutrients to keep things running smoothly—and of course, tasting good! Here’s the scoop:

The Key Ingredients for a Balanced Diet:

Macronutrients 🍗🥑🍞

• Protein: Think of it as your body’s repair kit. Lean meats, fish, beans, and plant-based options like tofu keep your muscles strong and your energy high!

• Carbs: Don’t fear the carbs! Complex carbs like whole grains, veggies, and fruits are your friends—they give you long-lasting energy and keep things moving in the digestive department.

• Fats: Yes, fats! Healthy fats (like those in avocados, nuts, and olive oil) are brain food and help keep your skin glowing and heart happy. 💚

Micronutrients 🌿

• Calcium & Vitamin D: Your bones’ besties. We need these to stay strong and upright!

• Magnesium: Helps your muscles relax and is great for winding down. (Hello, better sleep!)

• B Vitamins: Keep your brain sharp and energy high.

• Antioxidants (like Vitamins C & E): Help fight off those pesky free radicals and keep you feeling youthful. ✨

Sample Meal Plan (Yum!):

Here’s a tasty and nutritious plan to keep you powered through the day.

Breakfast:

• A whey or Plant-based protein smoothie with greens and/or blueberries and a sprinkle of flaxseed for a fiber boost!

Lunch:

• Smooth Greek yogurt topped with fresh berries, chia seeds, and a drizzle of honey 🍯

Snacks:

• Sliced apples with almond butter, hummus, or a handful of mixed nuts 🍎🥜

Dinner:

• Stir-fried tofu or chicken with a rainbow of veggies like peppers, carrots, and spinach 🍲

• Serve with brown rice for extra staying power.

How are you implementing your Vitality Cheat Sheet and Personalized Wellness Plan? Share your progress in the comments—I'd love to hear how they're helping you reach your goals!

🔥 Next month, we're diving into the world of superfoods and super supplements! Get ready to discover the game-changers that can supercharge your health journey. You won’t want to miss it!

Got a Personalized Wellness Plan?

Or are you just winging it?

September 17, 2024 

In today’s fast-paced world, keeping up with health and wellness can feel like a never-ending battle. But here’s the good news—a personalized wellness plan might be just the game-changer you need.

Why Go Holistic?

It’s all about the whole YOU—body, mind, and spirit. Especially for those 50+, a holistic approach looks beyond just symptoms and considers your entire well-being.

More Than Just Physical Health!

Sure, you need to move but don’t forget about your mental game. Stress, anxiety, and burnout affect everything.

          The fix? A well-rounded approach:

• Move your body = stronger muscles and a happier mind

• Eat right = healthy body and brain

• Meditate = less stress, more clarity

Ready to Tailor Your Wellness Plan?

No cookie-cutter solutions here. A personalized approach gets you feeling your best, both inside and out. Click this link to get started on your own plan.

P.S. Stay tuned for the next edition—coming October 8th—with a Vitality Cheat Sheet you won’t want to miss.

September 3, 2024

Hello, fellow vitality seekers!  Welcome to my Thriving Lifestyle Newsletter! (2X a month). Have you ever felt like your body has turned into a mischievous prankster, playing tricks on you as you age?

I sure did!  One day I was breezing through my routines, and the next my energy was playing hide-and-seek, and my strength had taken a vacation.

Due to long commutes and working days, I needed to become proactive about regaining my energy, focus and physical appearance.

Today, as an 80-year-old woman, I have transformed my health to be healthier than I was at 50 with robust physical and cognitive strengths.

Many people were asking what was my “secret sauce” and how did I get to live and age so well.  Their interest inspired me to share my secrets of successful aging with more folks passing 50.  It is now my mission to inspire as many people as possible to Live Long and Live Strong.

My hubby, John, is a vigorous 83-year-old and with his PhD in psychology, has a treasure trove of insights to sprinkle into our discussions.

The keys to thriving after 50 requires understanding our unique health needs and adapting to our body's natural changes, including:

- Reduction in bone density: Yep, those bones can get a bit more fragile, making us more prone to fractures. Time to treat them with extra care!

- Muscle mass and strength declines: This sneaky condition, called sarcopenia, can make us feel less spry. With the right strategies, we can keep moving and grooving.

- Hormonal changes: The decrease in estrogen can mess with our bone density, weight, mood, energy levels, and sleep. Oh, the joys of aging!

- Increased risk of chronic conditions: heart disease, diabetes, and arthritis might come knocking, but we can slam the door shut with proactive measures.

But hey, age is just a number, right? Vitality is all about mindset. So, let's embrace this new chapter with a wink, a smile, and maybe a pair of yoga pants and a glass of wine!

Start your wellness journey with me today. Share your experiences, ask questions, and join this vibrant community for ongoing support. Together, we can navigate the changes that come with aging and empower each other to live strong, healthy, and vibrant lives.  Want to get started today? Email me with "vitality" in the subject line, and I will send you your Vitality cheat sheet".

Tune in for the next edition, September 17th, to create your Personalized Wellness & Vitality Blueprint!