tag:blogger.com,1999:blog-14508664573855843582024-03-15T14:49:08.649-04:00Amy Caine FitnessAmy Caine is a certified Coach for FASTer Way to Fat Loss based in Kailua, Hawaii, offering remote, online coaching to help clients get fit through straightforward nutrition and strategic exercise. Amy works with clients to achieve fat loss, muscle gain and overall optimal health and wellness.AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.comBlogger1051125tag:blogger.com,1999:blog-1450866457385584358.post-67704711274369626802024-03-15T10:47:00.002-04:002024-03-15T14:48:37.076-04:00Brownie Protein Balls<p> <span style="background-color: white; caret-color: rgb(5, 5, 5); color: #050505; orphans: 2; white-space: pre-wrap; widows: 2;">Here’s a yummy treat for you! Brownie Protein Balls!</span><span class="x3nfvp2 x1j61x8r x1fcty0u xdj266r xhhsvwb xat24cr xgzva0m xxymvpz xlup9mm x1kky2od" style="animation-name: none; caret-color: rgb(5, 5, 5); color: #050505; display: inline-flex; height: 16px; margin: 0px 1px; orphans: 2; transition-property: none; vertical-align: middle; white-space: pre-wrap; widows: 2; width: 16px;"><br /></span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1EA1xuDgw7ObMF_LU0mm4PW-jjdz5BvSwn_NXL6uo7-AkkHkMvltEmHmI7_nCjgYtyLyRtu1wSNOgvVAGzgHZERz7C8ThbLS-ykt22PnGBkEx-G8Nr6eTjkYnYgGwRmKdXsFwWdot61uv9w60WZ7k9WenuWwUXlJFYzMbCeSUzQQZG0pziQq9iu4_maOR/s2048/snack%20to%20go%20-%20protein%20brownie%20bites.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1EA1xuDgw7ObMF_LU0mm4PW-jjdz5BvSwn_NXL6uo7-AkkHkMvltEmHmI7_nCjgYtyLyRtu1wSNOgvVAGzgHZERz7C8ThbLS-ykt22PnGBkEx-G8Nr6eTjkYnYgGwRmKdXsFwWdot61uv9w60WZ7k9WenuWwUXlJFYzMbCeSUzQQZG0pziQq9iu4_maOR/w480-h640/snack%20to%20go%20-%20protein%20brownie%20bites.jpeg" width="480" /></a></div><p></p><div class="xdj266r x11i5rnm xat24cr x1mh8g0r x1vvkbs x126k92a" style="animation-name: none; background-color: white; color: #050505; font-variant-ligatures: normal; margin: 0px; orphans: 2; overflow-wrap: break-word; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; transition-property: none; white-space: pre-wrap; widows: 2;"><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">I love to make a big batch of these to have on hand for that after dinner treat or a mid-day protein snack. They are also perfect for taking with you when you're traveling!</span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;"><br /></span></div><div dir="auto" style="animation-name: none; transition-property: none;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlePAvPO59qeZabu3sGBPDC42ZZ4-X7qO6Ag8Sb4LC7TSxrwBydHNXcSKuhiYBuzNWzadR9uYgmHVF6vf83lzWC0K-leVBc2_jCvxG42YuASnZ6TkEZjVp7br08ZVuxIvBC-ICP_ffpRRx0Hi78dZIu4YJnFbm_2xcVPY1VltNquNe_ke6JxqWnG27qcC/s2048/FW%20Brownie%20protein%20balls.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlePAvPO59qeZabu3sGBPDC42ZZ4-X7qO6Ag8Sb4LC7TSxrwBydHNXcSKuhiYBuzNWzadR9uYgmHVF6vf83lzWC0K-leVBc2_jCvxG42YuASnZ6TkEZjVp7br08ZVuxIvBC-ICP_ffpRRx0Hi78dZIu4YJnFbm_2xcVPY1VltNquNe_ke6JxqWnG27qcC/w480-h640/FW%20Brownie%20protein%20balls.jpeg" width="480" /></a></div><span style="font-family: inherit;"><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;"><br /></span></div>In a food processor, grind the following ingredients:</span></div></div><div class="separator" style="clear: both;"><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-variant-ligatures: normal; margin: 0.5em 0px 0px; orphans: 2; overflow-wrap: break-word; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; transition-property: none; white-space: pre-wrap; widows: 2;"><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;"><br /></span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">1 1/4 cup pitted dates </span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">1 scoop FASTer Way protein </span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">2 <span style="animation-name: none; transition-property: none;"><a style="animation-name: none; color: #385898; cursor: pointer; transition-property: none;" tabindex="-1"></a></span>scoops FASTer Way collagen </span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">2 tbsp cocoa</span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">Sprinkle of salt</span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">2 tsp vanilla extract </span></div><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">2 tbsp maple syrup </span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-variant-ligatures: normal; margin: 0.5em 0px 0px; orphans: 2; overflow-wrap: break-word; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; transition-property: none; white-space: pre-wrap; widows: 2;"><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">(I also added 1 tsp of water)</span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-variant-ligatures: normal; margin: 0.5em 0px 0px; orphans: 2; overflow-wrap: break-word; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; transition-property: none; white-space: pre-wrap; widows: 2;"><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">Roll into 1 inch balls, place on wax paper and freeze. </span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-variant-ligatures: normal; margin: 0.5em 0px 0px; orphans: 2; overflow-wrap: break-word; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; transition-property: none; white-space: pre-wrap; widows: 2;"><div dir="auto" style="animation-name: none; transition-property: none;"><span style="font-family: inherit;">Shop FASTer Way supplements: <a href="https://fasterwayshop.com/products/grass-fed-protein-1?aid=amycaine" target="_blank">protein</a> and <a href="https://fasterwayshop.com/collections/collagen-peptides/products/faster-way-collagen-peptides?aid=amycaine" target="_blank">collagen</a></span></div></div></div><p><br /></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-5043582828862319202024-03-03T07:43:00.001-05:002024-03-03T07:43:19.021-05:00My Favorite Prep-free Meal Prep Tips<p><span style="orphans: 2; widows: 2;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCsyfX5Oq1sx6mGH5g__1UXXqRALmxTs4525C96F-zG59kIBslfFIr8rIPT81bG1R5MTJp0SJmmhgFfnoSdkrthvUlK91L5EP9g_U7IUeScf7SmyLylE93o6y7pksCVRH9agVQzgYnShqkUM-o23Ss126C16vliVKr7rex__r_a1ME7EIyUC8kjWldEulo/s1080/Multicolored%20Modern%20Simple%20Daily%20Healthy%20Meal%20Shopping%20Instagram%20Post.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCsyfX5Oq1sx6mGH5g__1UXXqRALmxTs4525C96F-zG59kIBslfFIr8rIPT81bG1R5MTJp0SJmmhgFfnoSdkrthvUlK91L5EP9g_U7IUeScf7SmyLylE93o6y7pksCVRH9agVQzgYnShqkUM-o23Ss126C16vliVKr7rex__r_a1ME7EIyUC8kjWldEulo/w640-h640/Multicolored%20Modern%20Simple%20Daily%20Healthy%20Meal%20Shopping%20Instagram%20Post.png" width="640" /></a></div><div class="separator" style="clear: both;"><br /><span style="font-family: inherit;">Sunday is a good day to start thinking about your week ahead.</span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;"><br />You may or may not know this about me, but I DON’T MEAL PREP, not usually. I do not chop and plan and pre-portion at my house. I might batch cook or cook once, eat twice but that is about as far as my meal prep game goes.</span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;">So here are my best tips for staying on track with your wellness goals while also keeping it simple so you don’t have to spend hours in the kitchen (unless you want to). Because a week without meal prep doesn’t mean a week of fast food.</span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;"><br /><b>Proteins</b><br />Pre-cooked proteins (hard boiled eggs, rotisserie chicken, smoked salmon, breakfast sausage, deli meat) are a lifesaver for quick lunches and dinners. You should be consuming protein at every meal, so make sure you have plenty on hand that won’t require you to prep and cook every single thing.</span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;"><br />Frozen proteins are also amazing in a pinch. I always have some frozen turkey burgers and veggie burgers on hand for quick easy meals.</span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;"><br /><b>CARBS</b><br />Quick Carbs will change the game for you - make sure to have frozen or microwaveable quinoa / rice on hand, frozen sweet potato fries, tortillas, oats and LOTS of fresh fruit around the house so you can easily grab something that will help you hit that carb goal.</span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;"><br />Pre-prepped veggies will make dinner a cinch - like veggie noodles, pre-chopped veggies, frozen steamable veggies, salad bags and stirfry blends. These are REGULARS in our house. I seriously take all the help I can get from the store, because time is money.</span></div><div class="separator" style="clear: both;"><span style="font-family: inherit;"><br /><b>FATS</b><br />Keep clean fats on hand - avocados, nut butters, lots of healthy oils that you can add to help balance those meals.</span></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">My clients receive weekly meal guides that include shopping lists to help them navigate the meal planning and prepping process. Interested? Check out my program <a href="https://www.fasterwaycoach.com/?aid=amycaine" target="_blank">here</a>.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">What is your favorite prep-free meal option?</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><p></p><br class="Apple-interchange-newline" />AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-7147782335436769922024-02-17T08:12:00.002-05:002024-02-17T08:12:14.800-05:002 Amazing Chickpea Recipes!<div>A few years ago I did a Plant Based Challenge with the <a href="https://www.amycaine.com/p/faster-way-to-fat-loss.html" target="_blank">FASTer Way</a> community. I've never been a big plant eater, so this challenge forced me out of my comfort zone. Surprisingly, I found a lot of recipes that have become favorites and want to share two of them with you!</div><div><br /></div><div>Chickpeas are legumes and a great source of plant protein and fiber. Eating chickpeas is good for gut health and digestion and can help lower cholesterol. You should be eating at least 100 grams of protein daily if you have reached peri-menopause. Fiber will help balance blood sugar levels which can help reduce hot flashes.</div><div><br /></div><div>I have two go-to chickpea recipes. One is simple and one is not. Both are delicious and both are from FASTer Way Vegan Meal Guides.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh9hOo6A7l-eybQwOtH2r0I338jo3Rb0P5fmGoTWPM1AKEqB-dBG_r_PVxp8s-5FjopEXRyYb3pd42Z-mRojBfjnOupbEajmGy9VMSAFlx9By2IfERk_QyHTvLxRvznDpi_xGFWeBP8YtRMQO7oJ05SAIr6OOuX3qr4EX2XIwIc2Nt9TWwVnt5dmZgZz2U/s4032/IMG_0129.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh9hOo6A7l-eybQwOtH2r0I338jo3Rb0P5fmGoTWPM1AKEqB-dBG_r_PVxp8s-5FjopEXRyYb3pd42Z-mRojBfjnOupbEajmGy9VMSAFlx9By2IfERk_QyHTvLxRvznDpi_xGFWeBP8YtRMQO7oJ05SAIr6OOuX3qr4EX2XIwIc2Nt9TWwVnt5dmZgZz2U/w480-h640/IMG_0129.HEIC" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><div><b>BBQ Chickpea Salad</b></div><div><br /></div></div><div class="separator" style="clear: both; text-align: left;">1/2 can chickpeas</div><div class="separator" style="clear: both; text-align: left;">3 TBS BBQ sauce - I use Primal Kitchen</div><div class="separator" style="clear: both; text-align: left;">2 cups romaine lettuce</div><div class="separator" style="clear: both; text-align: left;">1/4 cup corn, carrot and onion</div><div class="separator" style="clear: both; text-align: left;"><br /></div>For BBQ Chickpeas -> Add chickpeas and sauce to pan and cook over medium heat until sauce starts to get sticky (8-10 minutes). Stir as they cook.<div><br /><div class="separator" style="clear: both; text-align: left;">Dressing:</div><div class="separator" style="clear: both; text-align: left;">1 TBS tahini</div><div class="separator" style="clear: both; text-align: left;">1 TBS lemon juice</div><div class="separator" style="clear: both; text-align: left;">1/4 tsp garlic powder, onion powder, dried parsley</div><div class="separator" style="clear: both; text-align: left;">1/8 tsp dried dill</div><div class="separator" style="clear: both; text-align: left;">3/4 tsp apple cider vinegar, water</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji7wUX02MhTkiDn2V231Kqwa_T19fX6of0u-R-QZgdfK3B-VbxPo9epVktCHp9OoqQcKNHuPHzRvcEGS6hy9hqXJOBG1TgC_tl0QYLFopXWqpxI0PhxQ6GMEFACje60qaFmVjdljTRhKGcPqvrn5nrPxZ1gNvK5xZ8ryFYOtIxUi8v1oEvFkIME6L6vdzW/s4032/IMG_7166.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji7wUX02MhTkiDn2V231Kqwa_T19fX6of0u-R-QZgdfK3B-VbxPo9epVktCHp9OoqQcKNHuPHzRvcEGS6hy9hqXJOBG1TgC_tl0QYLFopXWqpxI0PhxQ6GMEFACje60qaFmVjdljTRhKGcPqvrn5nrPxZ1gNvK5xZ8ryFYOtIxUi8v1oEvFkIME6L6vdzW/w480-h640/IMG_7166.HEIC" width="480" /></a></div><br /><div><div><b>Chickpea Hummus Burgers</b></div></div><div><br /></div><div>1/2 cup dry rolled oats</div><div>1/4 cup cooked chickpeas</div><div>2 2/3 TBS hummus - I use Cedar's</div><div>2 TBS finely diced red onion</div><div>1 TBS fresh chopped parsley </div><div>1 tsp onion powder</div><div>1/4 tsp ground cumin</div><div>1/16 cayenne pepper</div><div>salt & pepper to taste</div><div>1 1/2 tsp olive oil</div><div>2 TBS chopped baby spinach (optional)</div><div><br /></div><span style="font-family: inherit;">Add all ingredients to a food processor and pulse until rough chop. Add more hummus if needed to bind the burgers together. You want the mixture to hold together easily when squeezed, but you don’t want it too wet. Because moisture levels in hummus can vary, I suggest starting with less hummus then adding a little more at a time until your mixture holds together when you squeeze it. Divide the burger mixture into fourths. Using your hands, form four patties about 4 inches in diameter. Heat a large saute pan over medium heat. When hot, add the olive oil. When the olive oil is hot, add the burgers. Cook on one side for 3-4 minutes, until golden brown. Flip and cook on the other side for 2-3 more minutes, until browned. Serve immediately over a salad, or on its own.</span></div><div><br /></div><div>*I used the same dressing from the BBQ Chickpea recipe!<br /><span style="font-family: inherit;"></span><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqqlqk2GeB6P_jHtBKgFlsDX7KpdwXPygNqWTWj2_1kbty2K-7KHH40DBojKh5Z8Ebt8qKicYKHf8Duj4gRI3tN3kZryg6s6uqv24FtfmB6zkZ9Vt3cTsTnjsCeMB_GlXGpHNRbtdODBqIdIng0bktK-bCfud1TF9LcGWdkEVyHWTKRnXbfKtEsUg8pL2C/s1075/IMG_9504.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1075" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqqlqk2GeB6P_jHtBKgFlsDX7KpdwXPygNqWTWj2_1kbty2K-7KHH40DBojKh5Z8Ebt8qKicYKHf8Duj4gRI3tN3kZryg6s6uqv24FtfmB6zkZ9Vt3cTsTnjsCeMB_GlXGpHNRbtdODBqIdIng0bktK-bCfud1TF9LcGWdkEVyHWTKRnXbfKtEsUg8pL2C/w492-h640/IMG_9504.JPG" width="492" /></a></div><br /><div><div><b>Bonus - Chickpea Tuna Avocado Salad</b></div></div><div><br /></div><div>1/2 can tuna</div><div>1/2 cup cooked chickpeas</div><div>1/4 cucumber</div><div>1/2 cup cherry tomatoes</div><div>1/4 avocado</div><div>2 TBS red onion</div><div>Italian dressing - or same from above!</div><div><br /></div><div><br /></div><div>Want to try more FASTer Way recipes? Join 5 Days to Melt Your Middle <a href="https://www.fasterwaycoach.com/rounds/melt-your-middle?aid=amycaine" target="_blank">here</a> or download my FREE Anti Diet Guide <a href="https://www.fasterwaycoach.com/guides/free-anti-diet-guide#amycaine" target="_blank">here</a>.</div><p>Questions? Leave a comment below or message me on my socials!</p><p><br /></p><p><br /></p></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-87053741977231346412024-02-05T12:54:00.001-05:002024-02-05T12:54:40.569-05:00Winter Swimming in Hawaii<div>I've been wanting to write a post about our time open water swimming in Hawaii for, well years now. Today is the day!</div><div> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHui4DbHZ1JNWPdU31hrDnpLvh-SQDnOLrVgQZR-RdC-SYj4dG8JvCG99XEu5VsYA53DVy6DX7XCQM6JUTMVBGgeY-hGKuwhxgoLOG0Pag2xj_CrBhEFi-hnk1-Szrwp05L2sh1jspK97EPqqrj56RLErhrChX067qYPHhctGyiHLLGzbfqtYrROD9AyPR/s828/IMG_6377.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="556" data-original-width="828" height="430" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHui4DbHZ1JNWPdU31hrDnpLvh-SQDnOLrVgQZR-RdC-SYj4dG8JvCG99XEu5VsYA53DVy6DX7XCQM6JUTMVBGgeY-hGKuwhxgoLOG0Pag2xj_CrBhEFi-hnk1-Szrwp05L2sh1jspK97EPqqrj56RLErhrChX067qYPHhctGyiHLLGzbfqtYrROD9AyPR/w640-h430/IMG_6377.PNG" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div>mrC is a good swimmer. I used to swim in my grandparent's pool as a kid, but that's not the same as ocean swimming.</div><div><br /></div><div>While living in Hawaii, I wanted to take advantage of two things:</div><div>1. warm water - the average temperature ranges from 76-81 degrees </div><div>2. clear water - reduces my fear of what might in the water</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi524GARs16tCHj_PtL3NGLMi9_fOjEr6-IWzKs_-OfiFHGNLPimdyMAaDWYgHM5Z9fd1mcHUV0n8PNDIFY0wxrQQd3Xq3M-S0t_GkgpKaLveyyWien9EMwMn8weroaqNOcJEIbMtmbhEIxwtgZhumRmgp3lJtosGTohMtU9WV74aS26h87c32IiUr8que8/s960/chris%20swim.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi524GARs16tCHj_PtL3NGLMi9_fOjEr6-IWzKs_-OfiFHGNLPimdyMAaDWYgHM5Z9fd1mcHUV0n8PNDIFY0wxrQQd3Xq3M-S0t_GkgpKaLveyyWien9EMwMn8weroaqNOcJEIbMtmbhEIxwtgZhumRmgp3lJtosGTohMtU9WV74aS26h87c32IiUr8que8/w640-h360/chris%20swim.jpeg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div>One winter day during our first year in Hawaii, I came across a swimming group that met at our local beach in Kailua every Sunday: One With the Ocean. I reached out and they assured me that <i>all are welcome, even beginners</i>. The first time we went, we decided to paddle out on our SUP boards with the group to learn more about the route which started at the beach, out to Flat Island (some swam around it) and back. Our second week, we joined the group and we were quickly left behind. They were already around the island by the time we made it there!</div><div><br /></div>Most of the group were previous competition swimmers and no one was a beginner. Although super nice, I knew I wouldn't feel comfortable swimming with them if mrC wasn't there. We decided to modify the route to something a little more manageable.<br /><div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit5wS4siB7NozuKZfb1XDbjh9zY1mAIYdw6V-sx0F1IH6J2SC2yPC41iVMtuSxwsf0JxgsZd22Ww7NJ4pp4JMOFslp7IFhi9DIJm_MsyjTCQIfAu5OpkySTMKOO46XpOMLDQw69eZ971EkQNf1gez4mwGqpObHj3TWpUrALH79n7qfrHYFHv_f4S6PAfHy/s824/OWO%20swim%206:28.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="629" data-original-width="824" height="488" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit5wS4siB7NozuKZfb1XDbjh9zY1mAIYdw6V-sx0F1IH6J2SC2yPC41iVMtuSxwsf0JxgsZd22Ww7NJ4pp4JMOFslp7IFhi9DIJm_MsyjTCQIfAu5OpkySTMKOO46XpOMLDQw69eZ971EkQNf1gez4mwGqpObHj3TWpUrALH79n7qfrHYFHv_f4S6PAfHy/w640-h488/OWO%20swim%206:28.png" width="640" /></a></div><div><br /></div><div><div>After that, we would meet the group on the beach to say hello and then walk down to our starting point and swim our route to the island. Usually we were the first to arrive, which gave us a much needed break waiting for the group coming from farther away. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOr88OfycxiLO2Hlz7qPsPNMbgdzFHCSRCL1s8O1KoNDk4GMKIPrQ71Hozj7z5CCrN4vwpfyDdD4lFyWwMJUcCNZdt2hpCBs6FiA7mbsDvaXXSKxtDBZSeVtBwzSeeSY6tZvT0A5D-sDXZB208DHBmpn6rQlcUb27PQwgS_DkK1AyeMC2-qJJHHGQ2fO8Z/s960/83504438_10222310289683219_4354393524364378112_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="636" data-original-width="960" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOr88OfycxiLO2Hlz7qPsPNMbgdzFHCSRCL1s8O1KoNDk4GMKIPrQ71Hozj7z5CCrN4vwpfyDdD4lFyWwMJUcCNZdt2hpCBs6FiA7mbsDvaXXSKxtDBZSeVtBwzSeeSY6tZvT0A5D-sDXZB208DHBmpn6rQlcUb27PQwgS_DkK1AyeMC2-qJJHHGQ2fO8Z/w640-h424/83504438_10222310289683219_4354393524364378112_n.jpg" width="640" /></a></div><div><br /></div><div>Sometimes, mrC and I would wear fins to make our swim a little easier. It's amazing how much faster you can go with those things on!</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJAEjmR5qZCZb8m-HFHh7u-J5LkFEVvxWZGbqMAzD7Ho_3IDmVWrcC_Qc6sHoIDe_UqsUPa8nMD8KXUE0wjuWRFMj_lCD7suzEfD_ebgq92eKFzEfzTNLLOhQkaXGO5SJVTQw5U5WuI0UCPUXMkoXDelFLaMIGsvYPTKWJvA8sx-sTI_fAaXiv111Mr9Kp/s1920/GPTempDownload.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJAEjmR5qZCZb8m-HFHh7u-J5LkFEVvxWZGbqMAzD7Ho_3IDmVWrcC_Qc6sHoIDe_UqsUPa8nMD8KXUE0wjuWRFMj_lCD7suzEfD_ebgq92eKFzEfzTNLLOhQkaXGO5SJVTQw5U5WuI0UCPUXMkoXDelFLaMIGsvYPTKWJvA8sx-sTI_fAaXiv111Mr9Kp/w640-h360/GPTempDownload.jpg" width="640" /></a></div><div><br /></div><div><div class="separator" style="clear: both; text-align: left;">There are a lot of things I miss about living in Hawaii and swimming is definitely on my top 10 list. It was hard, but making it to the island was a huge accomplishment.</div></div></div></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR013G7jGqK_sbhSYhNIZrEphBT4Unyk48tndRLmnR5KjeDV-DcQ56pX9-I_UNlJOYQOPJ4H1aaOrmf6NN34eXma99ff4CBFtekPmpE4L96vtW8q88qPcK3bxKso2F76_fELtNOEoBOXIkFJuvzSRvFbGG-yNFcfq_j9G0mg7yok57x03f4DFxv32nSi_Q/s1920/GPTempDownload.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR013G7jGqK_sbhSYhNIZrEphBT4Unyk48tndRLmnR5KjeDV-DcQ56pX9-I_UNlJOYQOPJ4H1aaOrmf6NN34eXma99ff4CBFtekPmpE4L96vtW8q88qPcK3bxKso2F76_fELtNOEoBOXIkFJuvzSRvFbGG-yNFcfq_j9G0mg7yok57x03f4DFxv32nSi_Q/w640-h360/GPTempDownload.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Maybe one day I will be able to swim in the waters here in Maine & New Hampshire....I won't hold my breath though, haha!</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">What is something you miss about a place you used to live or visit?</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-12389231618430738882024-01-26T09:30:00.001-05:002024-01-26T09:30:00.129-05:00Healthy Habits Change with Age<span style="font-family: inherit;">Healthy looks different for me in my early 50’s than it did in my 20’s and 30s and even my 40s. What I thought was healthy back then doesn’t serve me now and isn’t going to provide the same results.</span><div><span style="font-family: inherit;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGOxAItwx39Ig4jf6XdTYwX2BFh0H261i2K8QH6WjU1cVttzAiONezN7eRyOOgyTTNeyuvDQhPKgVKzUBTHxvsdD5w_4uDAerBsgZ9iyJOAJcr4zqBLkzIFhI_-VNiFAtkEw0a4OkjqfokDEb7_9L5v6ziWl9K4vB9oXWWoqiCwSpT37hCoEKI91UeGg/s4032/IMG_0404.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGOxAItwx39Ig4jf6XdTYwX2BFh0H261i2K8QH6WjU1cVttzAiONezN7eRyOOgyTTNeyuvDQhPKgVKzUBTHxvsdD5w_4uDAerBsgZ9iyJOAJcr4zqBLkzIFhI_-VNiFAtkEw0a4OkjqfokDEb7_9L5v6ziWl9K4vB9oXWWoqiCwSpT37hCoEKI91UeGg/w480-h640/IMG_0404.JPG" width="480" /></a></div><span style="font-family: inherit;"><br /><br />Here's what I do now at age 52 to keep my body, mind, and hormones happy and healthy:<br /><br />✨ Prioritize protein - protein with every meal! I shoot for 114 grams of protein a day!<br />✨ Lift heavy weights 3 days a week<br />✨ Complete 30 minute strategic workouts - I don’t overdo it!<br />✨ Focus on whole foods as much as possible<br />✨ I’ve found balance! I don’t cut out treats and I enjoy myself on special ocassions!<br />✨ I give myself grace. I’ve ditched the <i>all or nothing</i> mentality!<br /><br /><br />What I DON’T do (anymore!):<br /><br />❌ Cut out entire food groups<br />❌ Cut calories<br />❌ Punish myself for ‘bad’ food choices by making myself workout more<br />❌ Use the scale as the only measure of progress<br />❌ Hours of cardio daily<br /><br />It’s ok to adjust and pivot our mentality and our strategies as we age! Even throughout the Faster Way program, we’re constantly pivoting and changing things up to keep our bodies responding and changing! </span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;">Learn more about the program I follow and coach <a href="https://www.amycaine.com/p/faster-way-to-fat-loss.html#.Y2LVXOzMLfY" target="_blank">here</a>!</span><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;">How have your habits changed with age?</span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><br /></span></div></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-50322015882994297502024-01-19T09:30:00.002-05:002024-01-27T07:04:01.025-05:00Creatine: Myths vs Facts for Midlife Women<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUjojMvNT4rNbz8EKSrS9Ri3RYb1Wja_rRY1UORLeE1oTKTEh7i3kiv1m-Vn4Cu3GuxJQBgVsM0IWMiuZoBOVWZDmhWFtcyRGFTS9CHTliwk2gXKXG2TVsnrnBbGwsNgi07hjh5N0qQR1UUXrceE_ZGcmfRO9DD8svcWPBsazKq4dsfWEGUREpZD3x2huP/s1080/JAN%209.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUjojMvNT4rNbz8EKSrS9Ri3RYb1Wja_rRY1UORLeE1oTKTEh7i3kiv1m-Vn4Cu3GuxJQBgVsM0IWMiuZoBOVWZDmhWFtcyRGFTS9CHTliwk2gXKXG2TVsnrnBbGwsNgi07hjh5N0qQR1UUXrceE_ZGcmfRO9DD8svcWPBsazKq4dsfWEGUREpZD3x2huP/w640-h640/JAN%209.png" width="640" /></a></div><span style="background-color: white; orphans: 2; widows: 2;"><p><span style="font-family: inherit;">I started taking creatine about two months ago to help rebuild muscle mass I lost while going through breast cancer treatment and dealing with an autoimmune condition that affected my joints last year. I use it as a supplement to the food I eat, especially protein and carbs and to make sure I'm getting the most of my <a href="https://www.amycaine.com/p/faster-way-to-fat-loss.html" target="_blank">FASTer Way</a> workouts.</span></p></span><p></p><span style="font-family: inherit;"><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">What people think about creatine:</span><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">It’s a steroid</span><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">It makes muscles bulky</span><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">It’s only for men & athletes</span></span><div><div style="orphans: 2; widows: 2;"><span style="background-color: white;"><br /></span></div><div style="orphans: 2; widows: 2;"><span style="background-color: white;">Well, creatine is for women too! In fact, women are probably the one's who should be first in line to use it. </span></div><div><span style="font-family: inherit;"><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">What creatine does:</span><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">Help you build lean muscle</span><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">Help you torch more fat in workouts</span><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">Help you push harder and maximize your workouts</span><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">Helps you bounce back quicker after a tough workout</span></span></div><div><span style="font-family: inherit;"><br style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;" /><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">Creatine is a game-changer for boosts workout performance and results. </span></span></div><div><div style="orphans: 2; widows: 2;"><span style="background-color: white;"><br /></span></div><div style="orphans: 2; widows: 2;"><span style="font-family: inherit;"><i><b><span id="docs-internal-guid-9d204351-7fff-c8f5-139a-5783b2a0e3e2"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Ready to supercharge your workouts and redefine your fitness goals? </span></span><span style="white-space: pre-wrap;">Join us for a FREE Creatine Webinar on Jan 30. 🎓 We'll spill the secrets on maximizing your fitness journey with creatine. Sign up for the training <a href="https://www.fasterwaycoach.com/training/creatine?aid=amycaine" target="_blank">here</a>.</span></b></i></span></div><div><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;"><span style="font-family: inherit;"><br /></span></span></div><div><span style="font-family: inherit;"><span style="background-color: white; font-variant-ligatures: normal; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2;">I’m really excited to switch to the FASTer Way brand when it launches, so I put my name on the waitlist. You can too! </span><a href="https://share.hsforms.com/10WPC8I4TRWi8rZRseD3XTg4cm6v" style="background-color: white; orphans: 2; widows: 2;" target="_blank">Join the waitlist here</a></span></div></div></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-25791640342135441632024-01-15T07:41:00.000-05:002024-01-15T07:41:10.503-05:00Microwave Protein Pancake Bowl Recipe<p>Last week I came across a recipe for a pancake you can make in the microwave and I said, SIGN ME UP! Who wouldn't love a pancake you can make in 90 seconds???</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFewx8kTHPlEhq6xWZUwo3VrVSyvT6kZwFJ2KG4eY9MB7_iTHQRGkjv6_909tt8pgZJnfzsnl5DsSg1DvpmFZm7eNkJB4RuEIw6SO2-lmtR8ghQBDfEP3ePZ0vUumHF_CCnFz_5nFhlx0VrU2Vot_Xl_kfXG9G4ljlvUHaMjmmvDg3CnNkoqrU7kQieW3w/s1368/IMG_4109.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1368" data-original-width="1179" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFewx8kTHPlEhq6xWZUwo3VrVSyvT6kZwFJ2KG4eY9MB7_iTHQRGkjv6_909tt8pgZJnfzsnl5DsSg1DvpmFZm7eNkJB4RuEIw6SO2-lmtR8ghQBDfEP3ePZ0vUumHF_CCnFz_5nFhlx0VrU2Vot_Xl_kfXG9G4ljlvUHaMjmmvDg3CnNkoqrU7kQieW3w/w552-h640/IMG_4109.jpg" width="552" /></a></div><br /><p>I LOVE pancakes, but I have never been very good at making them...I think it's because it takes some real patience in the kitchen which I don't have. I like quick and simple recipes.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgptlBhrBYnjolxagTYuhIiCWEVteMdWXAohNvX1wokoX4AwZhLSygQmJXu-TgiTcekeCEbfmss1B4X7ARYW-zZzeHAwRFfZntWz_drod7zFQ02V1jL6XW99hkssmdCZDIerzUKkfFfv6foO9U2LWMMZBqZxAekjG1kBFaGziV_QFhNujEmK0Ru7gkGYDUp/s1304/IMG_4110.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1304" data-original-width="1179" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgptlBhrBYnjolxagTYuhIiCWEVteMdWXAohNvX1wokoX4AwZhLSygQmJXu-TgiTcekeCEbfmss1B4X7ARYW-zZzeHAwRFfZntWz_drod7zFQ02V1jL6XW99hkssmdCZDIerzUKkfFfv6foO9U2LWMMZBqZxAekjG1kBFaGziV_QFhNujEmK0Ru7gkGYDUp/w578-h640/IMG_4110.jpg" width="578" /></a></div><br /><p>On Saturday, I tried making the pancake in the microwave and it was sooooo good! I ended up making it again and one for my husband when he got home from a work trip on Sunday.</p><p>Here's the recipe:</p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><b><span style="font-family: inherit;">Microwave Protein Pancake Bowl</span></b></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;"><br /></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Spray dish with cooking spray</span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/3 banana (mashed)</span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/3 cup eggs whites</span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span><span style="font-family: inherit;">1/4 cup gluten free pancake mix - I used </span>Birch<span style="font-family: inherit;"> Benders Gluten Free Mix</span></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1 scoop protein powder - I used FASTer Way hydrobeef vanilla </span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;"><br /></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Microwave for 90 seconds </span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Add toppings like fruit, nut butter & syrup </span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><br /></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span><span style="font-family: inherit;">The </span>original<span style="font-family: inherit;"> recipe is from Eating Bird Food. I modified her recipe to add the protein.</span></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span><span style="font-family: inherit;"><br /></span></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span><span style="font-family: inherit;"><br /></span></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span><span style="font-family: inherit;">Do you like pancakes? Do you like making them?</span></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span><span style="font-family: inherit;"><br /></span></span></p><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span><span style="font-family: inherit;"><br /></span></span></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-6182228357075926532023-11-10T15:02:00.001-05:002023-11-10T15:02:36.243-05:00Are you making these mistakes and hurting your hormones?<p>Are you making these mistakes and hurting your hormones?</p><p></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgTokNEnOBF8eWJkZDJAJWKtdJSkRgzyrU8qy4SJzRoq3Td6QhUpbccqEkuzRRgFbX_UNRNk4ACCHCL2PsMQRIE8ydD24F0Y3SBzgzyfs16f_rvzMYimuHhOoigx5-PHlUaok8DRPvUVCWMpaI0Vd_j2GI78BzwHpDfLoxpxomshEJuesXurcJSvFnrtKsC" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="3024" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEgTokNEnOBF8eWJkZDJAJWKtdJSkRgzyrU8qy4SJzRoq3Td6QhUpbccqEkuzRRgFbX_UNRNk4ACCHCL2PsMQRIE8ydD24F0Y3SBzgzyfs16f_rvzMYimuHhOoigx5-PHlUaok8DRPvUVCWMpaI0Vd_j2GI78BzwHpDfLoxpxomshEJuesXurcJSvFnrtKsC=w640-h640" width="640" /></a></div></div><p></p><p><b>Overexercising</b>. When you push your body to its limits with intense workouts and neglect proper nutrition, your hormones can take a nosedive. Especially estrogen. This rollercoaster can mess with your bone health, fertility and overall health and well-being.</p><p><b>Undereating</b>. When you are not fueling your body adequately, it goes into survival mode, slowing down your metabolism and reducing the production of essential hormones, like estrogen. This hormonal disruption can lead to mood swings, irregular periods and sometimes hair loss.</p><p><b>Not getting enough sleep.</b> Sleep deprivation can disrupt the delicate dance of hormones responsible for appetite control and fat metabolism, making it tougher for you to make healthy choices and burn fat efficiently.</p><p>I work with women in the <a href="https://www.fasterwaycoach.com/?aid=amycaine" target="_blank">FASTer Way program</a> who come to me after years of making the same mistakes that I did. They learn to exercise the right amount, eat the right amount and prioritize rest so that they can transform their bodies and ignite happy hormones. <span style="white-space: pre-wrap;"><span style="font-family: inherit;">The FASTer Way program app is the First and Only fitness app<b> clinically proven </b>to burn fat, build muscle and improve overall health and fitness. </span></span></p><p><br /></p><p><br /></p><p><br /></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-35756304400755369212023-10-20T06:46:00.001-04:002023-10-20T07:24:36.950-04:00Meet Moose, our new little man<p>I don't know when it was exactly, but mrC and I decided to add to our furry family. About a month ago we picked up this cute red golden retriever.</p><p>Meet Moose!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy9HTU7W5FxzcGa1Yxu9XI15bcFxhRTYhEOqHCoW8_g1qnR8l_3CvbO0YYFPF5ASgovOyAmzPFY65IS-L_HKCFSNYc-eS6psEs7GeY4WFc4BV3rCRqYjfk29vy8XO2GunaDUgxSYGhPqBE3o5imZDbYwe5udH5IsphkVL0A0KhF0igaQdkzqJqC_hS-xor/s4032/IMG_2865.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy9HTU7W5FxzcGa1Yxu9XI15bcFxhRTYhEOqHCoW8_g1qnR8l_3CvbO0YYFPF5ASgovOyAmzPFY65IS-L_HKCFSNYc-eS6psEs7GeY4WFc4BV3rCRqYjfk29vy8XO2GunaDUgxSYGhPqBE3o5imZDbYwe5udH5IsphkVL0A0KhF0igaQdkzqJqC_hS-xor/w480-h640/IMG_2865.JPG" width="480" /></a></div><p>mrC was out of town on pick up day, so I drove by myself to Wyndham, New Hampshire to get him. The breeder brought out three 10 week old boys for me to look at. In true Goldilocks fashion, one was too energetic, one was too timid and one was <i>just right! </i>Plus he had the cutest little cowlick hairline on his nose that the breeder told me is called a zipper nose! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9mq8Q_p9Y3LNwlbUyhRVJWSSHpN8eOB_00416h1BCoSVU8P4s_HP-czUEEYwv4WUQlWCGtC-x4Cb99QuqTRo7GDofghWjSNvaSi4izHHZgvG35rX5ETTdySzeK3rZNOiedWDiZSm-ASs_GAo_0HzY_8EMnouMOTd41HD5JqTFycHg1exNsMK7M-a4Vsq/s4032/IMG_2481.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9mq8Q_p9Y3LNwlbUyhRVJWSSHpN8eOB_00416h1BCoSVU8P4s_HP-czUEEYwv4WUQlWCGtC-x4Cb99QuqTRo7GDofghWjSNvaSi4izHHZgvG35rX5ETTdySzeK3rZNOiedWDiZSm-ASs_GAo_0HzY_8EMnouMOTd41HD5JqTFycHg1exNsMK7M-a4Vsq/w480-h640/IMG_2481.JPG" width="480" /></a></div><div><br /></div>Moose absolutely loves his big sister, Quincy! He wants to be anywhere she is and doing what she is doing. Quincy has been very tolerant of Moose as he learns how to navigate when she wants to play and when she doesn't. <div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDPc8nBbAP-DnyOu3o2uI6S6F8CTaqpLPQafB3K4YNQ6X-26VSittd6O32jETOaUWPNKJQUtOEW2z9cv83x0E2QWmVxkvCOWkvz7dZNKQtHtLv3PAt8Fa4CB5rEiLJJNDMtZiaeJnB-NySrTuLtGxNNwKCwIyoci-GUB678EG8rTlpYq-ZWLhyphenhyphenjJANF73D/s4032/IMG_3505.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDPc8nBbAP-DnyOu3o2uI6S6F8CTaqpLPQafB3K4YNQ6X-26VSittd6O32jETOaUWPNKJQUtOEW2z9cv83x0E2QWmVxkvCOWkvz7dZNKQtHtLv3PAt8Fa4CB5rEiLJJNDMtZiaeJnB-NySrTuLtGxNNwKCwIyoci-GUB678EG8rTlpYq-ZWLhyphenhyphenjJANF73D/w640-h480/IMG_3505.JPG" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: left;">Moose loves to go for walks! At first his walks were strictly loops around the cul-de-sac circle to protect his little legs and until his immunity was stronger. Our neighborhood has more dogs than kids! We've slowly increased the distance and ventured out into the neighborhood. Like a true retriever, he loves to carry his leash.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD_12uTZ0FXT4wjnIqoPQhu_kJd44uLLv9MJddptYcEdZ1hvEmHKqpzqC7acTLryPqvj5JxhHevg59Y3w-Ao0rBGGc2jHM4t9uQZox7vxKjTh9MJsigJdCsjfeeGEXFwuvsGh8hVZF1Zmzp3fCKtT2-iWhcR__jMhsLJorVZpwm813oUdA8V4nIo4ST_rs/s4032/IMG_3334.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD_12uTZ0FXT4wjnIqoPQhu_kJd44uLLv9MJddptYcEdZ1hvEmHKqpzqC7acTLryPqvj5JxhHevg59Y3w-Ao0rBGGc2jHM4t9uQZox7vxKjTh9MJsigJdCsjfeeGEXFwuvsGh8hVZF1Zmzp3fCKtT2-iWhcR__jMhsLJorVZpwm813oUdA8V4nIo4ST_rs/w480-h640/IMG_3334.JPG" width="480" /></a></div><p>Moose went on his first road trip with us to Castle in the Clouds which is about an hour and fifteen minutes away. He did great! We went on a little trail walk to a waterfall, checked out a trout pond and played in the grass. He fell asleep on the way home.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNVsIYUQa_9CFw2xrIpIUwGNw9PTjKJFLwXVGsUVKRm2zFEFBhJ1XnPsNOr887GFzJ_YCuQcRL0o4pdkg7eOx4arZ1Ca5TwDnPFMWcEs4c-VSZnlwaphEduQNg2umaJxHmLk2BKv_f3E7jXKrKv6hJnSwic_lImfuojAIeejvoHH89f_5fefXsIEqyr4DH/s4032/IMG_3812.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNVsIYUQa_9CFw2xrIpIUwGNw9PTjKJFLwXVGsUVKRm2zFEFBhJ1XnPsNOr887GFzJ_YCuQcRL0o4pdkg7eOx4arZ1Ca5TwDnPFMWcEs4c-VSZnlwaphEduQNg2umaJxHmLk2BKv_f3E7jXKrKv6hJnSwic_lImfuojAIeejvoHH89f_5fefXsIEqyr4DH/w480-h640/IMG_3812.JPG" width="480" /></a></div><div><br /></div>Moose is so curious! He's my little shadow (when he's not obsessing over his sister) following me around the house, waiting while I workout and sleeping at my feet while I coach my clients online. His little nose tries to smell everything all the time. </div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4I8qLFf2hrqVabaaLp1UEbQQgZrrwH5Bkm8HktyIazaQi2um5ELqzAI0HdRjauiIVUFVZJVx3oZ85vKs_4gChePgbv43Mmj4DqIui928GejJmMkLJbQ_L29jxL5cWmgORndnekf_sHZzflKpaj5yDJREcvt7zTN94aPypId0FzNdIKMHYmhPYf-9UzTZL/s3780/910640D3-156F-4127-A6C4-7A4D240A2074.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3780" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4I8qLFf2hrqVabaaLp1UEbQQgZrrwH5Bkm8HktyIazaQi2um5ELqzAI0HdRjauiIVUFVZJVx3oZ85vKs_4gChePgbv43Mmj4DqIui928GejJmMkLJbQ_L29jxL5cWmgORndnekf_sHZzflKpaj5yDJREcvt7zTN94aPypId0FzNdIKMHYmhPYf-9UzTZL/w512-h640/910640D3-156F-4127-A6C4-7A4D240A2074.jpg" width="512" /></a></div><br /><div class="separator" style="clear: both; text-align: left;">Moose is a pillow guy, sort of! Although crate trained, he does have a dog bed that we are working to train him to use for quiet time. So far I think it is mostly working!</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEAwsrtSejhKn0BzPr8nD-riuBxzXIlsbj-MBguPQVmazgd0iw42CQb5lDvpesruYoC9WUPYhso3sfM16CN3lITOnyniOPULceVvb9g6PGyVT3AbUNBXeUrRskgAVPjKqXcqdEEBaaWh6drjMt2lxz2njPP0aUiMnTNgwgfJYLp6ex5EPowK1rYWIywgU8/s4032/IMG_4088.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEAwsrtSejhKn0BzPr8nD-riuBxzXIlsbj-MBguPQVmazgd0iw42CQb5lDvpesruYoC9WUPYhso3sfM16CN3lITOnyniOPULceVvb9g6PGyVT3AbUNBXeUrRskgAVPjKqXcqdEEBaaWh6drjMt2lxz2njPP0aUiMnTNgwgfJYLp6ex5EPowK1rYWIywgU8/w480-h640/IMG_4088.JPG" width="480" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">What else would you like to know about Moose?</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><p><br /></p><p><br /></p></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-65964482620586583102023-10-06T12:31:00.004-04:002023-10-20T07:29:24.170-04:00My breast cancer diagnosis was the ”best” bad news I could get<p>One of my goals for October is to get back to blogging by writing one post per week.</p><p>Since October is Breast Cancer Awareness Month, I figured sharing my personal journey with breast cancer would be a good place to start. It is one of the reasons I haven't blogged in so long. I've supported BCAM for years, doing walks, runs and sponsored posts here on the blog. This year is different. This year I am part of statistics.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV7g-9Mnct2ErFZb09_pHbh_pYN12tIacBuddFckWVVPKKa0qQW0eem9QhrNhAP_Yr0vvTRrNqNZZjwXRhsiylQ-sMHmce6_GcTkYDkiQzjFBgI3LHfjG32xJ6PoZSuenfamYJV0pJnuxNZMnUbgRl9W3_vyfD8wAFvG7VWS9Hv9P8_6ZYx0UeAmVLFX2o/s2316/IMG_7222.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2316" data-original-width="2316" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV7g-9Mnct2ErFZb09_pHbh_pYN12tIacBuddFckWVVPKKa0qQW0eem9QhrNhAP_Yr0vvTRrNqNZZjwXRhsiylQ-sMHmce6_GcTkYDkiQzjFBgI3LHfjG32xJ6PoZSuenfamYJV0pJnuxNZMnUbgRl9W3_vyfD8wAFvG7VWS9Hv9P8_6ZYx0UeAmVLFX2o/w640-h640/IMG_7222.JPG" width="640" /></a></div><p><span style="font-family: inherit;"><span style="background-color: white; color: #050505; white-space-collapse: preserve;">My breast cancer diagnosis was the ”best” bad news I could get. </span>I</span>n January, I went for my routine mammogram. It wasn't uncommon for me to have follow up imaging because I have dense breasts, so I wasn't surprised when I had to go back for diagnostic mammogram two weeks later.</p><p>After that, things moved pretty quickly. They found a cluster that looked "suspicious" and the day after turning 52, I was having a biopsy of my right breast. The biospy was scary. Fortunately, mrC was home and waiting for me. I sat in a chair while the doctor used mammography to find the cluster, use a needle to take a sample and leave a marker. </p><p>We got the results call on Valentine's Day. I was diagnosed with Ductal Carcinoma In Situ (DCIS). </p><p>DCIS means that I had cancer cells in my duct but they hadn't left the duct. That was the good news.</p><p>At the end of the month, we met my entire breast cancer care team at what they call a Multi D: my nurse navigator (who I had already met during my biopsy) the surgeon, radiation oncologist, and medical oncologist, along with a social worker and financial coordinator. Before meeting me, the multidisciplinary team got together to discuss my case and treatment options. </p><p>My treatment plan: lumpectomy, followed by radiation and then an estrogen blocker for up to 5 years.</p><p>Before my surgery, I had to have a RFID tag inserted so the surgeon would know exactly what tissue to remove. Similar to my biopsy, it was done using the same seated mammography to find the marker left during my biospy. The doctor then placed the RFID tag. After checking, the doctor could not see the tag, so they had to do it again. Even with the delay, this process was much quicker than the biospy, but my body was so stressed that I passed out. My nurse navigator assured me that is is very common because when our body is stressed, our blood sugar drops because it is being used by our "flight or fight" response. </p><p>One of the hardest parts of my journey was keeping the news from the kids. Devan was pregnant with baby Frank and we didn't want to add any stress to her or the other two by making them keep a secret. Baby Frank was born the day after my tag placement.</p><p>Two weeks later I had my lumpectomy. </p><p>Recovery was pretty simple for me. Going into it strong and healthy otherwise was a big help. Mostly the swelling of my little boob was uncomfortable and the incision hurt a little, but overall, it was only a few days of discomfort. Again, I was blessed to have mrC home to help me. </p><p>After a couple weeks of recovery I started radiation. <span style="font-family: inherit;">16 days of <span style="background-color: white; color: #050505; white-space-collapse: preserve;">5 minutes of beeps and bright lights. As with most of this journey, I was more nervous than I needed to be. On the very first day I met another lady waiting for her treatment. When she learned it was my first day, she quickly offered words of encouragement. It felt like I joined a secret club.</span></span></p><p><span style="background-color: white; color: #050505; white-space-collapse: preserve;"><span style="font-family: inherit;">Before starting my treatment, I had no idea what getting radiation entailed. This is the machine that aimed the beams at my breast to stop the growth of any remaining cancer cells left after surgery. I lie on the table and the technicians made sure I was aligned perfectly. When they didn't have to move me, they called it a “perfect landing.” Chris liked that. </span></span></p><p><span style="background-color: white; color: #050505; white-space-collapse: preserve;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI5FT1CYA3D17wHjbSLwWfdlkToY8BjzAk7nivjHZkwMWBUNGfd4NWHDK49oN2uzYeIwPiti7oPealbEtMy0Pp_OwfJytnSPOH9WpONHgosuxyg3axXQjPpqpfAK3n8XDFcC31rkIkH1MJlL-ZGiR1ZUYl6KorTEsUhPdliJw5Dsf86ol-VcgIO2LILXsy/s4032/IMG_8174.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI5FT1CYA3D17wHjbSLwWfdlkToY8BjzAk7nivjHZkwMWBUNGfd4NWHDK49oN2uzYeIwPiti7oPealbEtMy0Pp_OwfJytnSPOH9WpONHgosuxyg3axXQjPpqpfAK3n8XDFcC31rkIkH1MJlL-ZGiR1ZUYl6KorTEsUhPdliJw5Dsf86ol-VcgIO2LILXsy/w480-h640/IMG_8174.JPG" width="480" /></a></div><p>Prior to starting radiation, I had a genetic test done. My grandfather had breast cancer, so I wanted to know if we had a gene so I could share that with my sister and cousins. All my tests came back negative!</p><p></p><p><span style="font-family: inherit;"><span style="background-color: white; color: #050505; white-space-collapse: preserve;">I received a</span><span style="background-color: white; white-space-collapse: preserve;"> </span><span style="background-color: white; white-space-collapse: preserve;"><span class="xt0psk2" style="display: inline;">Radiant Wrap</span></span><span style="background-color: white; white-space-collapse: preserve;"> a</span><span style="background-color: white; color: #050505; white-space-collapse: preserve;">s a gift from the oncology radiation team at the Seacoast Cancer Center. It is much more comfortable than a hospital gown -> literally softer but also, it just felt good knowing my back wasn't exposed when walking down the hall to the radiation room. Mine is a snow leopard print…the leopard symbolizes strength and courage.</span></span></p><p><span style="font-family: inherit;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBNZk5r_NBJSw_Bc8kXm71Pzr7PgmpHqnOWdE1tsngDYCoTWy-eWf_GC1PZgrJv_V1fE5GNg4JbAytPG4pqYE_EFWUqoeOxXomGlh78J4lwbE-FWwNavzcjHxFVDL1-Sa95AnO3ZDCZp_mClpWX5Rcbofv5RUpKITMmfN3mCC8Xx7du-GdcXLNrLXYe2nT/s1104/IMG_3498.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1104" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBNZk5r_NBJSw_Bc8kXm71Pzr7PgmpHqnOWdE1tsngDYCoTWy-eWf_GC1PZgrJv_V1fE5GNg4JbAytPG4pqYE_EFWUqoeOxXomGlh78J4lwbE-FWwNavzcjHxFVDL1-Sa95AnO3ZDCZp_mClpWX5Rcbofv5RUpKITMmfN3mCC8Xx7du-GdcXLNrLXYe2nT/w480-h640/IMG_3498.JPG" width="480" /></a></span></div><span style="background-color: white; color: #050505; font-family: inherit; white-space-collapse: preserve;"><p><span style="font-family: inherit;">During treatment, I had weekly On Treatment Visits (OTV) with the doctor afterwards. I started experiencing some side effects to the radiation treatments about halfway through -> pink skin, some itchiness, mild pain and fatigue (all normal). I’m a morning person, usually up before 6, but every couple of days I was sleeping in and a few times I took afternoon naps. I knew my body was going through the healing process during that time.</span></p></span><p></p><p><span style="background-color: white; color: #050505; white-space-collapse: preserve;"><span style="font-family: inherit;">My treatment schedule meant changes to our morning routine since I went every day at 8am, but we found ways to make the most of having to leave the house every day. On Fridays we enjoyed stopping for a bite to eat and people watching from the window seats at Cup of Joe followed by a walk around downtown Portsmouth. Walking was pretty much my workout during the month of May.</span></span></p><p><span style="background-color: white; color: #050505; white-space-collapse: preserve;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEdMwNvhXEWrgi1vHTBmVqqps6-DyC2gde1lbtTV6hUumoI0q4I-_gwPawKkatxikUTvpJDPf2dDeIXR58lJTPVUKiXwPxe-LuPPDKIIBmW4pIJOmb8mjC35_sqC_SQtewVConlx1-baijmoTC0imJpCpQRAXmCf2akYWoNd5pGT85yz5-DX1Izx2vOl5y/s3088/IMG_8453.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEdMwNvhXEWrgi1vHTBmVqqps6-DyC2gde1lbtTV6hUumoI0q4I-_gwPawKkatxikUTvpJDPf2dDeIXR58lJTPVUKiXwPxe-LuPPDKIIBmW4pIJOmb8mjC35_sqC_SQtewVConlx1-baijmoTC0imJpCpQRAXmCf2akYWoNd5pGT85yz5-DX1Izx2vOl5y/w480-h640/IMG_8453.JPG" width="480" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; white-space-collapse: preserve;"><p><span style="font-family: inherit;">I didn't expect to, but I cried on the last day of radiation when I rang the bell. It was such a relief to know that I was done with that phase of my journey and one step closer to full recovery. We celebrated by going to lunch with the family and enjoying the beautiful spring weather.</span></p></span><p></p><p><span style="background-color: white; color: #050505; white-space-collapse: preserve;"></span></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/N7favFzHOdI" width="320" youtube-src-id="N7favFzHOdI"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span face="system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif" style="color: #050505; font-family: inherit; text-align: left;">The </span><span face="system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif" style="color: #050505; font-family: inherit; text-align: left;"><a style="color: #385898; cursor: pointer;" tabindex="-1"></a></span><span face="system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif" style="color: #050505; font-family: inherit; text-align: left;">entire radiation technician team at Wentworth Douglas Cancer Center was so amazing from the very first day. F</span><span face="system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif" style="color: #050505; font-family: inherit; text-align: left;">riendly faces greeted me every step of the way each day.</span></div><span style="background-color: white; color: #050505; font-family: inherit; white-space-collapse: preserve;"><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibd2vREDMPt3XdgFfl-aDU4j8YP5rWzbRt63sgqXrRD_7VEfAJZcEmWUHfLH2D2Gq43watrpT6Q7AQG2n8MH6LipQ5VafbnxY8gzVqVsfFIakC2NTww2AkmzRaPKTZ8H0xly9BaEbZASG4OE7JT7n1O99O8NNy2440ZblVG2GKEdrhT4UqnpMi68dIfZuD/s2048/9714BF1E-9934-46CE-8573-B9E7E2D51877.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibd2vREDMPt3XdgFfl-aDU4j8YP5rWzbRt63sgqXrRD_7VEfAJZcEmWUHfLH2D2Gq43watrpT6Q7AQG2n8MH6LipQ5VafbnxY8gzVqVsfFIakC2NTww2AkmzRaPKTZ8H0xly9BaEbZASG4OE7JT7n1O99O8NNy2440ZblVG2GKEdrhT4UqnpMi68dIfZuD/w640-h640/9714BF1E-9934-46CE-8573-B9E7E2D51877.jpg" width="640" /></a></div><span style="font-family: inherit;"><p><span style="font-family: inherit;">Once I got my energy back, I jumped back into my FASTer Way workouts. I'm a coach, and also a client. I was able to follow our nutritional strategies all through my treatments. What I missed most was the exercise. It felt good to get moving again beyond just walks. </span></p><p><span style="font-family: inherit;">About a month after finishing the radiation, I met with my medical oncologist again. He prescribed Tamoxifen for me to take for at least 2 years. My cancer cells were estrogen positive, meaning the estrogen in my body feeds the cancer cells. Taking the medicine will reduce the chances of recurrence.</span></p></span><p></p></span><p></p><p><span style="font-family: inherit;"><span style="background-color: white; color: #050505; white-space-collapse: preserve;">mrC was my rock. </span></span><span style="background-color: white; color: #050505; font-family: inherit; white-space-collapse: preserve;">He spent a lot of time in waiting rooms over the last couple of months. There is no greater comfort than knowing he is there. I’ve been very lucky that he has been home for nearly every step of this process and I couldn’t be more grateful for his support.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiX1XBdWXcGuNsL6_oww_zYyWa-mVF29dLYIieiYNzV4The0eYIlmFP_SnMpznseUUyYlN2WYoQHtiqWl3MuwQiblJchdyar3vMZRDa_og_a_38ctEuv2d7ar7DXrdpzzLRoM7n3eEM7nWQ9pGRwUPjTF4_onbVn0mhjWzMIQlLyF-CemtzxuVUIwVNiR/s4032/IMG_8088.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiX1XBdWXcGuNsL6_oww_zYyWa-mVF29dLYIieiYNzV4The0eYIlmFP_SnMpznseUUyYlN2WYoQHtiqWl3MuwQiblJchdyar3vMZRDa_og_a_38ctEuv2d7ar7DXrdpzzLRoM7n3eEM7nWQ9pGRwUPjTF4_onbVn0mhjWzMIQlLyF-CemtzxuVUIwVNiR/w480-h640/IMG_8088.JPG" width="480" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; white-space-collapse: preserve;"><p><span style="font-family: inherit;">I hate that 1 in 8 women will face some form of breast cancer no matter how healthy and diligent we are. The growing list of </span><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer;" tabindex="-1"></a></span><span style="font-family: inherit;">ladies I know personally makes me sad. Writing about my journey and sharing it with others helped me turn my emotions into something positive by using it </span><span style="font-family: inherit;">as a way to remind everyone to check your breasts and schedule your mammograms. </span></p></span><p></p><p><br /></p><p><br /></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-52138702635252932652022-11-15T14:31:00.000-05:002022-11-15T14:31:38.819-05:00My Favorite Fall Activities on the Seacoast<p>Until yesterday, we were having a little heatwave here in New England, but not so much now. I really love the fall and jeans, sweaters and boots. Plus there are just so many fun things to do!</p><p>As we get ready to wrap up another fall season, here are some of my favorite fall activities that we've done since moving back to the seacoast last year.</p><p><b>Pumpkin Fest </b>- Applecrest Farm Orchards, Hampton Falls, NH</p><p>They have a pumpkin field with pumpkins ready to go, animals, apple cider donuts, flowers, food and a store filled with yummy homemade products. Plus, it is pet friendly!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTIKGGuHepzn1uk7B2q7A8BF1m4RLeiD1Xr7q9gqt_f9JlUChVfvmw36pjJFb_S5hjUzjgS9plYtBkkKCFBJL1ePvLcPZEpWUn4Nzn-JeDWi1fI302Av1mta0u88kX4YIX7wC4rPPpx3j1CItQfXS5ESK72e0rG8s7fD3BJwVI4AoO5BeS2n-pz5p0Ew/s4032/IMG_2960.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTIKGGuHepzn1uk7B2q7A8BF1m4RLeiD1Xr7q9gqt_f9JlUChVfvmw36pjJFb_S5hjUzjgS9plYtBkkKCFBJL1ePvLcPZEpWUn4Nzn-JeDWi1fI302Av1mta0u88kX4YIX7wC4rPPpx3j1CItQfXS5ESK72e0rG8s7fD3BJwVI4AoO5BeS2n-pz5p0Ew/w640-h480/IMG_2960.JPG" width="640" /></a></div><p><b>Leaf Peeping</b> - Kancamgus Highway, NH</p><p>We've done this two times now. I highly recommend stopping to grab a map and plotting out places to stop for pics, hikes, attractions. This year we rode the gondola at Loon Mountain -> totally worth it!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpL8cltNB4MsO6HeChaK8KgDcyqNmOse0Yi35x5d5q_J89y8eFduTsyTl-FPwyzK2u_rWB9BZsVFPdeZuszFFoikTpmoq2zvradfD9vhozBMIiYrT7pdZtrN-uI9iaw_yLE_WPxIeafS8-NsJHKCvkAGuh6WExR7Vp3D-5Snuf0p0gbdtnm_E1x-51TA/s4032/IMG_0537.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpL8cltNB4MsO6HeChaK8KgDcyqNmOse0Yi35x5d5q_J89y8eFduTsyTl-FPwyzK2u_rWB9BZsVFPdeZuszFFoikTpmoq2zvradfD9vhozBMIiYrT7pdZtrN-uI9iaw_yLE_WPxIeafS8-NsJHKCvkAGuh6WExR7Vp3D-5Snuf0p0gbdtnm_E1x-51TA/w640-h480/IMG_0537.JPG" width="640" /></a></div><p><b>Pumpkin Scarecrows</b> - Portsmouth, NH</p><p>About a week or two before Halloween, the scarecrows go up around downtown Portsmouth. Last year we lived on State Street and saw them all the time. This year, we went over to Portsmouth for a long walk and counted how many we saw just for fun. We found 12 that day.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-_i2bXb3ygmH95D3YXlUPCvZnBlUqNyuwn1Bcwa06_RoI4lSfeauraTaAiSZa4EpLjUzOD2qvvTw80K5wB87vzKqfHGngTsqESGSMmLTkF4eVXgSeGRIVYHF4Au555u4GwlQXRYwF001IjR7pLMKAJX2ChSyJY216tZ0_WnJg0iCu8BgVc0VlNEquNA/s4032/IMG_0723.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-_i2bXb3ygmH95D3YXlUPCvZnBlUqNyuwn1Bcwa06_RoI4lSfeauraTaAiSZa4EpLjUzOD2qvvTw80K5wB87vzKqfHGngTsqESGSMmLTkF4eVXgSeGRIVYHF4Au555u4GwlQXRYwF001IjR7pLMKAJX2ChSyJY216tZ0_WnJg0iCu8BgVc0VlNEquNA/w480-h640/IMG_0723.JPG" width="480" /></a></div><p><b>Apple Picking </b>- Applecrest Farm Orchards, Hampton Falls, NH</p><p>I was 51 years old the first time I went apple picking!!! Applecrest Farm has the oldest apple orchard in New Hampshire, so we went back to raid their trees. We picked a peck of Golden Delicious, and Jonagold. In addition to pick your own, they had other fun activities like a corn maze and corn hole games.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjovysvnkydHqxLdzgjhmdzBlaCiHV6N80oAHBPOv6OKe2WggQvBWH1foVYvy1is_U_sczziNm2j2VYBv2nu17g4RuRFFs5YxwHvK1Lp3OjSaXOWq6n0F7g4z4ZtrF9xobISI_rFOQJkoWtQTQFrrWqY8mRheIu1PDgx5wK_RnhgZUJHY0ItXnk3eipSw/s4032/IMG_0688.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjovysvnkydHqxLdzgjhmdzBlaCiHV6N80oAHBPOv6OKe2WggQvBWH1foVYvy1is_U_sczziNm2j2VYBv2nu17g4RuRFFs5YxwHvK1Lp3OjSaXOWq6n0F7g4z4ZtrF9xobISI_rFOQJkoWtQTQFrrWqY8mRheIu1PDgx5wK_RnhgZUJHY0ItXnk3eipSw/w480-h640/IMG_0688.JPG" width="480" /></a></div><p><b>Halloween Parade</b> - Portsmouth, NH</p><p>Living downtown last year made it super easy to step out and watch the Halloween fun march and dance through the streets. This is definitely an activity that you should do at least once.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYGhkZSRyvITjosTWqh2kYuPTokYEzJMT7gvi_kLtFGlJfzfXWmBYcYwzBo196LCoN-4sUjqZzm0soAfmHiajOQVceRQryUFS9PG29IOakGcVl9zDiMohpY7ZbG8R5UF6JLRxUMLepLpgMZ0mlX10f9PYmIcotepzdINY7F-2UxVIhZZp_6Jzt5ZqXg/s4032/IMG_3444.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYGhkZSRyvITjosTWqh2kYuPTokYEzJMT7gvi_kLtFGlJfzfXWmBYcYwzBo196LCoN-4sUjqZzm0soAfmHiajOQVceRQryUFS9PG29IOakGcVl9zDiMohpY7ZbG8R5UF6JLRxUMLepLpgMZ0mlX10f9PYmIcotepzdINY7F-2UxVIhZZp_6Jzt5ZqXg/w480-h640/IMG_3444.JPG" width="480" /></a></div><br /><p><b>York Harbor Cliff Walk</b> - York, Maine</p><p>Any coastal trail walk in the fall is fun. You'll get sunshine, crisp air and pops of color against the beautiful ocean blue. We loved the cliff walk in York because it reminded us of Newport's Cliff Walk.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4V8sHPtVEQ3lEBBuc5xFInI6guZj9FSM0msNwP8dJI-3KUOpF7w8jufLxDanb5yu6Qu_BrobqPp4QEJEe9JoNPMD8d90D0WPfcEOc2SCBjMfEdwBG4mL0ufBbjdCHRioT-slKOzzdQekPnFPgyR-X3UiZysNiyqbuy7uPhXpJ5i1Se1BMomjgYsguMQ/s960/Harbor%20Cliff%20Walk%20Maine.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4V8sHPtVEQ3lEBBuc5xFInI6guZj9FSM0msNwP8dJI-3KUOpF7w8jufLxDanb5yu6Qu_BrobqPp4QEJEe9JoNPMD8d90D0WPfcEOc2SCBjMfEdwBG4mL0ufBbjdCHRioT-slKOzzdQekPnFPgyR-X3UiZysNiyqbuy7uPhXpJ5i1Se1BMomjgYsguMQ/w480-h640/Harbor%20Cliff%20Walk%20Maine.jpeg" width="480" /></a></div><br /><p>What are your favorite things to do in the fall?</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-55270127282253585192022-10-30T10:28:00.000-04:002022-10-30T10:28:07.321-04:00When all you want for the holidays is a pretty red lip!!<p> Today I want to highlight one of my favorite new products → <a data-custom="link" href="https://www.beautycounter.com/amycaine?goto=/product/at-the-red-y-lip-duo"><strong>At the Red-y Lip Duo! </strong></a> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1zXNts9yZIGiIOvYo8goGlier6T5zjuE7zOWYHKVcq0hcoI8X4VjNCURFKqbvu5iMqjGHiI7XzHfZQMwwOxyKm0j5KAUVZihCjqaOCbFw9gYzZFEZYVL3hDRNZwxUc7mNYPovAwC-wd4aCP6ZcE6CuKOpbv2t9Qfc8Tfc3qRRRn2pLajIBb_AnXqEqg/s3088/IMG_0706.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1zXNts9yZIGiIOvYo8goGlier6T5zjuE7zOWYHKVcq0hcoI8X4VjNCURFKqbvu5iMqjGHiI7XzHfZQMwwOxyKm0j5KAUVZihCjqaOCbFw9gYzZFEZYVL3hDRNZwxUc7mNYPovAwC-wd4aCP6ZcE6CuKOpbv2t9Qfc8Tfc3qRRRn2pLajIBb_AnXqEqg/w480-h640/IMG_0706.jpg" width="480" /></a></div><div data-paragraph="true"><br /></div><div data-paragraph="true">I admit, I am not usually a red lip kind of girl…that's for bold, confident ladies, right? Well, I've always wanted to rock a pretty red lip, especially for the holidays, so after seeing my consultant friends wearing it, I had to try it myself! </div><div data-paragraph="true"> </div><div data-paragraph="true">This color looks amazing on everyone, don't you think??!!</div><div data-paragraph="true"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5tEZyjNu3WSg16cXGTTseLRkafNt7cg2cj31yhW3YqUHZ_Tx-JTdxoUijOEhaMWLbk0fjH77pX11bmPFv-qB77yxV81kiOYA97nPZQHW8MzJ9wh4n3nPYEUKje3iZ87RNHrUV2EQP5Hj-DmGbo3Fr54dgvV3MNoRUlOB_ofkXf7vTOBRYZM2pcbn8cA/s644/Screen%20Shot%202022-10-23%20at%207.03.22%20AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="346" data-original-width="644" height="344" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5tEZyjNu3WSg16cXGTTseLRkafNt7cg2cj31yhW3YqUHZ_Tx-JTdxoUijOEhaMWLbk0fjH77pX11bmPFv-qB77yxV81kiOYA97nPZQHW8MzJ9wh4n3nPYEUKje3iZ87RNHrUV2EQP5Hj-DmGbo3Fr54dgvV3MNoRUlOB_ofkXf7vTOBRYZM2pcbn8cA/w640-h344/Screen%20Shot%202022-10-23%20at%207.03.22%20AM.png" width="640" /></a></div><br /><div data-paragraph="true"><div data-paragraph="true">Here's why you should consider this for yourself or as a gift:</div><ul><li>A dynamic duo that’s hard to beat - Smart hybrid formula of the Sheer Genius Conditioning Lipstick and the next-level shine of the Beyond Gloss!</li><li>Responsibly sourced vanilla from Madagascar that gives both products their sweet scents. The supplier is not only committed to high-quality ingredients but also to improving the quality of life for their community of farmers.</li><li>Watch this<strong> </strong>At the Red-y Lip Duo <a href="https://vimeo.com/756550282/615d19fce5" target="_blank">how-to video</a></li></ul>Such a beautiful red lipstick for fall and winter, and the holiday season! Order yours today <a href="https://www.beautycounter.com/amycaine?goto=/product/at-the-red-y-lip-duo" target="_blank">here</a>!</div><div data-paragraph="true"> <br />If you're brand new to Beautycounter (or have a new email address), enjoy 20% off your first order, including the new holiday sets, AND receive our Bright Duo set, too! <span style="font-family: inherit;">(*FREE* with any purchase of $150 or more!)</span><div><br /></div><div>(Beautycounter is confident that you'll love everything you purchase. However, if you aren't satisfied with a product for any reason, you can return the unused portion within 60 days from the ship date!)</div><div><br /></div></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-39625963013563503572022-10-25T12:54:00.000-04:002022-10-25T12:54:51.827-04:00Why Leg Day Treats?One of the most favorite aspects of the FASTer Way program is the “Leg Day Treat.” <div><br /></div><div>In the <a href="https://www.fasterwaytofatloss.com/#coachamyc" target="_blank">FASTer Way</a>, we don’t believe in deprivation. That’s why we have a food cycle designed to allow us to enjoy our favorite treats on Leg Day, totally guilt-free. We work out a large muscle group, our legs, which results in a ramped up metabolism, turning our bodies into fat-burning machines all day long.<div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNs3r7_WGxiFuMlsmz1yGONA0pusVI_KLEkcjzpZPv3znFz2p3waLz857oowIlG-OklhHGldyK-vplODzZZ8Rlj7ylgjs7ftgv98sgR4-bHeC_lenMIEEhFaejFxzJZlgW3xMYAsWkxw2FiAq8t0BwYMOzQZmpQqZIynbL1sXwyUZL8wzn5UUzWMquAQ/s1124/leg%20day%20donut.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1124" data-original-width="843" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNs3r7_WGxiFuMlsmz1yGONA0pusVI_KLEkcjzpZPv3znFz2p3waLz857oowIlG-OklhHGldyK-vplODzZZ8Rlj7ylgjs7ftgv98sgR4-bHeC_lenMIEEhFaejFxzJZlgW3xMYAsWkxw2FiAq8t0BwYMOzQZmpQqZIynbL1sXwyUZL8wzn5UUzWMquAQ/w480-h640/leg%20day%20donut.jpeg" width="480" /></a></div><div><br /></div><span style="font-family: inherit;">Leg Day strength training includes some of the more challenging movements of all the strength-based workouts, and the legs and glutes are among the largest muscle groups in the body. Challenging yourself in heavy strength training with the largest muscle groups means you’re likely burning more calories on Leg Day than on other strength days.</span></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEdXM7sDxUgCVFw_TscyWh5qLfYpn_9hm8XLGNy5MEee_XEwc9Zh2PobbXoKfQm9ZZIPgd64nC1l_wE1803QMMywOdaaIwjnY8nd2CTLaMd11TAaWhVpI6jaZ8qhUrbOh3guwpdi3Ejh5z9y-nWNiQtYs_FbKe1NdtU9hKKYE16jyIqbJNgaHjgYNOdw/s1033/legday.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1033" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEdXM7sDxUgCVFw_TscyWh5qLfYpn_9hm8XLGNy5MEee_XEwc9Zh2PobbXoKfQm9ZZIPgd64nC1l_wE1803QMMywOdaaIwjnY8nd2CTLaMd11TAaWhVpI6jaZ8qhUrbOh3guwpdi3Ejh5z9y-nWNiQtYs_FbKe1NdtU9hKKYE16jyIqbJNgaHjgYNOdw/w512-h640/legday.jpg" width="512" /></a></div><div><div><br /></div><div>Most people who try a diet or “fat loss lifestyle” don’t stick with it for the long-term because it’s too restrictive and doesn’t teach them HOW to incorporate occasional treats. We learn how to still eat a treat and how honesty in that freedom is important. It's not a diet of deprivation, but a lifestyle where you eat mindfully and with purpose.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNidGz_S-5BTQjp4X5zw4iLU7mbKvS3XYY1a1u28yO9AYdDPByuwk40zdkfkrA1aEIuT_axGPQS2ojWWd19zcHSz7kHrOZpt8b4CjDzA8JNj5n0PWw2HxD0a9lwbUuvHT2OHTSOwqrC1Ww9KQ67MpPboesI_FHq2nA98fslHKm9NyvIR5-uyElfzEt8w/s960/leg%20day%20pizza.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNidGz_S-5BTQjp4X5zw4iLU7mbKvS3XYY1a1u28yO9AYdDPByuwk40zdkfkrA1aEIuT_axGPQS2ojWWd19zcHSz7kHrOZpt8b4CjDzA8JNj5n0PWw2HxD0a9lwbUuvHT2OHTSOwqrC1Ww9KQ67MpPboesI_FHq2nA98fslHKm9NyvIR5-uyElfzEt8w/w480-h640/leg%20day%20pizza.jpeg" width="480" /></a></div><br /><div><div>It is important to note that we participate in a treat MEAL...not a cheat DAY. Going off course for an entire day can quickly unravel some of your hard earned work; however, a treat meal is unlikely to do so. A treat meal serves a couple of purposes. It can trick your body and turn your metabolism up a notch. Plus it gives you a mental release from feeling like you have to be "perfect" all the time.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ChsM-zKmb2Ok6Ip20XRJ1jkwWy4ga-r55_TzmrvX4BRXGzlpIGVKeUY6AB1KSC0oWVaWwAPVkJCqcClLSEMDb1_YaccPyiphfOJfVbylJmU1_nkHdqmzTQUC7NEYT6fofSXDKuZsCvAOlw-h2FxQCuEDnUmn_t9lem-bSaNJRpwgkWAGYc_sbG8CcA/s4032/DIY%20ice%20cream%20sandwich%20bowl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ChsM-zKmb2Ok6Ip20XRJ1jkwWy4ga-r55_TzmrvX4BRXGzlpIGVKeUY6AB1KSC0oWVaWwAPVkJCqcClLSEMDb1_YaccPyiphfOJfVbylJmU1_nkHdqmzTQUC7NEYT6fofSXDKuZsCvAOlw-h2FxQCuEDnUmn_t9lem-bSaNJRpwgkWAGYc_sbG8CcA/w480-h640/DIY%20ice%20cream%20sandwich%20bowl.JPG" width="480" /></a></div><div><br /></div>Some people find the idea of “treats” to be particularly triggering and they have a hard time stopping at one treat or an appropriately portioned treat. Please understand that building in foods made of discretionary calories is entirely voluntary and I encourage you to make the best decision for you and your wellness journey.</div><div><br /></div><div><br /></div><div><br /></div><div>How do you incorporate treats or do you avoid them?</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /><div><br /></div><div><br /></div><div><br /></div></div></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-67749252575841252472022-10-18T12:19:00.005-04:002022-10-18T12:20:40.528-04:00Dairy Free & Gluten Free Pumpkin Protein Donuts<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCFXJBoYoC-PvVbNpJIafVf7nYQrHTbLXlhM31K5J6Lu31OBrGsBRx9GeQk3MLnwmh8rhe3b3_6GYoZtsAv4saYM7zpjb3GQ4TcWp245Ue-mEd6qtdxABkuUnuBylSSwI0sZneoPp5jpgSsEj94Q_5Iq8NjBk7RQLuPwZAxeeW3iKtL89qV9mgQeykrA/s3088/IMG_0002.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCFXJBoYoC-PvVbNpJIafVf7nYQrHTbLXlhM31K5J6Lu31OBrGsBRx9GeQk3MLnwmh8rhe3b3_6GYoZtsAv4saYM7zpjb3GQ4TcWp245Ue-mEd6qtdxABkuUnuBylSSwI0sZneoPp5jpgSsEj94Q_5Iq8NjBk7RQLuPwZAxeeW3iKtL89qV9mgQeykrA/w480-h640/IMG_0002.JPG" width="480" /></a></div><p></p><p>So, a couple weeks ago, I shared an easy <a href="https://www.amycaine.com/2022/10/pumpkin-protein-balls.html#.Y07SLOzMLfY" target="_blank">Pumpkin Protein Balls recipe</a> and then I found this donut recipe. I've never made my own donuts, but watching the video gave me confidence that if I was ever going to try, this was the recipe to go for it. It was much easier to make these donuts than I thought it would be.</p><p>It did require buying a donut baking pan. I picked mine up at Target, but <a href="https://amzn.to/3UY96xV" target="_blank">this is the same one on Amazon</a>.</p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jy-wbTM4cLMwRUD4jy_eWCWYs29PqKkBPF0xzuRWbT4RB7jL3f8mxfVFKm1ZxL6DpOXlKI3EFoB5zOG3AgMgHl0OTe1lLbWn-3OogCpd_CSBnhXIuQBaqVlWw0YjAuaA_U7O9Qu-m7WvdrpkXpn6xT7iYmQEQmGLjXwyLcRB6j0xd4Wrg89KmOQn0A/s4032/IMG_9948.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jy-wbTM4cLMwRUD4jy_eWCWYs29PqKkBPF0xzuRWbT4RB7jL3f8mxfVFKm1ZxL6DpOXlKI3EFoB5zOG3AgMgHl0OTe1lLbWn-3OogCpd_CSBnhXIuQBaqVlWw0YjAuaA_U7O9Qu-m7WvdrpkXpn6xT7iYmQEQmGLjXwyLcRB6j0xd4Wrg89KmOQn0A/w480-h640/IMG_9948.JPG" width="480" /></a></div><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Donuts are one of my favorite treats on leg days, but it can be hard to find some that are gluten free, dairy free and good. I am lucky to live near a shop that makes really, <i>really</i> good GF and DF donuts, but making my own lets me know EXACTLY what is going into them and figure out the macros.</p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Ingredients:</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">2 bananas</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1 egg</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/2 cup pumpkin purée<span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/2 tsp vanilla extract<span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">3/4 cup GF flour - I used buckwheat and held back enough for protein<span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1 scoop protein - <a href="https://fasterwayshop.com/#coachamyc" target="_blank">I used FASTer Way hydrobeef vanilla</a><span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/2 tsp baking soda</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/2 tsp baking powder<span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1 tsp pumpkin spice</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Steps:</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Mix all wet ingredients together.</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Mix all dry ingredients together.</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Add dry ingredients to wet ingredients and stir.<span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Add batter to nonstick donut pan -> I did the batter in a baggie hack…it was messy getting in, but worked. Don’t be afraid to cut a bigger opening!</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Bake at 350 for 18 minutes!</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">These are tasty on their own, but I liked mine dribbled with some maple syrup <span class="s1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">🙂</span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span class="s1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><br /></span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span class="s1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><br /></span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span class="s1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><br /></span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><span class="s1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><br /></span></span></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-86596136352180178062022-10-04T06:38:00.003-04:002022-10-04T06:38:32.234-04:00Pumpkin Protein Balls<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV8Z5hBy2gsT1jJt9aDYrifKZPAallHL9fRn_dRaWxrM94q8XErttPW-aNysCTmBGAhO0vX8Ho-xeBiQx28ZWVlhrr8E8IjWnf_kAXU_xp-ud-8iLRqQCASnkBMGQzagfdHyhHHx07jLhTBXLpDz4iny1nQBfmuualR4pqIc89_18d9LevQYwPYdINpQ/s4032/IMG_9850.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV8Z5hBy2gsT1jJt9aDYrifKZPAallHL9fRn_dRaWxrM94q8XErttPW-aNysCTmBGAhO0vX8Ho-xeBiQx28ZWVlhrr8E8IjWnf_kAXU_xp-ud-8iLRqQCASnkBMGQzagfdHyhHHx07jLhTBXLpDz4iny1nQBfmuualR4pqIc89_18d9LevQYwPYdINpQ/w640-h480/IMG_9850.JPG" width="640" /></a></div><br /><p></p><p>I love getting into the season...whatever season it is!</p><p><span style="font-family: inherit;">When the days get cooler and the leaves start to change, I get in the mood for all the fall things. Even though I'm not a PSL fan like a lot of people are, I do love the smell of pumpkin. Plus pumpkin is a fiber rich carb making it great for your healthy gut. It's also loaded with vitamin A -> known as the anti-infection vitamin because it helps <span style="background-color: white;">the body fight bacterial, parasitic, and viral infections.</span></span></p><p>These protein balls are such a great fall treat and super simple to make. They are great for any occasion, but perfect for those on the go days to throw in your bag.</p><p>Try them and let me know what you think!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Xk0tqe6C9vscNwFAO6vtauStSzc_jq0LouZK9NQ5L-QwO3aEz0EFV3mOSNHpeL219hEM7rnjgxT28ao8TQ9iEcbPXN2LeVu2lie7Y0h7e7IrsDejFCHbTzfBLyufn-A7M1w2-DV70sfhnRoWpzfSTGpq66xg7KKIBs2PHpyI3Q_yo-sab_5RVDWixw/s4032/IMG_9859.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Xk0tqe6C9vscNwFAO6vtauStSzc_jq0LouZK9NQ5L-QwO3aEz0EFV3mOSNHpeL219hEM7rnjgxT28ao8TQ9iEcbPXN2LeVu2lie7Y0h7e7IrsDejFCHbTzfBLyufn-A7M1w2-DV70sfhnRoWpzfSTGpq66xg7KKIBs2PHpyI3Q_yo-sab_5RVDWixw/w480-h640/IMG_9859.JPG" width="480" /></a></div><p>Ingredients:</p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">2 cups of rolled GF oats</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1 scoop of protein powder - I used <a href="https://fasterwayshop.com/#coachamyc" target="_blank">FASTer Way</a> vanilla</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">2 tablespoons of chi seeds (optional for a boost of healthy fats)</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/2 cup pumpkin purée</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1<span class="Apple-converted-space"> </span>1/2 tsp pumpkin spice seasoning</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1/4 cup of nut butter - I used almond butter</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">1 tsp of vanilla extract</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">And some honey to taste</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Makes 12 balls</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;"><br /></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;">Steps:</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Mix the dry ingredients together first and then add the wet ingredients. The mixture will be sticky, but not too wet.<span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">If you're like me and hate messy food hands, wet your hands with water before rolling mixture into balls. This trick works like a charm!</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Place in an air tight container and store in your refrigerator for about 30 minutes or until you are ready to serve. Enjoy!</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Macros:<span class="Apple-converted-space"> </span></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Carbs 15g, Fat 6g, Protein 6g, Fiber 3g</span></p><p><br /></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-74797601838250250092022-09-13T11:01:00.000-04:002022-09-13T11:01:03.433-04:00Frosty Almond Butter PUPsicles<p>When it's hot, I love a good smoothie, don't you? During one of our summer heat waves, I decided to help our pretty girl cool off with some homemade pupsicles. She already loves ice cookies and she deserves a cool treat, too!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip__0IV7RtGxf1KLQEkFbhCaGNfznrTzJ-nb5Kn0pgxRsABe7Zj-c-5nZNitNNYKVyB6PTuhiETpLT7epPlbQTbJA_HxljBnAPq_FmPRFTpx5kKZjljRZpOiP8JjbgW9YR-cp-SZJ43Hhz3bhUIQMHKSh8lBtUN1N-_bQ3pgdJiXKa8rVCTP3BRYKxVg/s4032/IMG_8046.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip__0IV7RtGxf1KLQEkFbhCaGNfznrTzJ-nb5Kn0pgxRsABe7Zj-c-5nZNitNNYKVyB6PTuhiETpLT7epPlbQTbJA_HxljBnAPq_FmPRFTpx5kKZjljRZpOiP8JjbgW9YR-cp-SZJ43Hhz3bhUIQMHKSh8lBtUN1N-_bQ3pgdJiXKa8rVCTP3BRYKxVg/w480-h640/IMG_8046.JPG" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><p>I made this recipe with and without some of the locally grown blueberries we picked ourselves at a neighbor's invitation.</p><p><u>Ingredients</u></p><p>4oz almond butter</p><p>3oz water</p><p>2oz yogurt</p><p>Blend ingredients together - I use our Ninja single serving cup.</p><p>Pour into your baking mold - be sure to make room in your freezer ahead of time and put your mold on a cookie sheet so you can move it without spilling (learn from my failure).</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHiu8HtyHySGtTy98kthooPRgy-P3ABeOy6PGiRoLib5i2gMMGCzJu_bnOrevvd10uiiw5amnv1JNUtbwCORP7FeGM3_rt1pGDaW2NGniag2H71i0GqqleEBW5w_E2Luhrt5ODbmc67_60g6Rcc0JoRxpU9POGfEkOesxmMzhRCKvMLYGnoE9yVov-5Q/s4032/IMG_8031.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHiu8HtyHySGtTy98kthooPRgy-P3ABeOy6PGiRoLib5i2gMMGCzJu_bnOrevvd10uiiw5amnv1JNUtbwCORP7FeGM3_rt1pGDaW2NGniag2H71i0GqqleEBW5w_E2Luhrt5ODbmc67_60g6Rcc0JoRxpU9POGfEkOesxmMzhRCKvMLYGnoE9yVov-5Q/w480-h640/IMG_8031.JPG" width="480" /></a></div><p>Leave in the freezer until frozen and then store. Beware! Every time you open the freezer, your pup is going to want a pupsicle!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzQM6x5Tsh-QJw9wKbNHtJaMo_dWgYilNxzh9VXIybR44peM1RBgP0REv5ppzbFmS9tBwdeVgQoEFGCID9P1mJ272X89xSwPQoTj8ti2E0xCVaDSSahp6_LzPwYPUCU6fqVQWGPAJgdYm2tyT5HqLZHOzagdY_xRwk-b8CL8XO0bc-dmJ6N3o5JrR3ag/s4032/IMG_8045.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzQM6x5Tsh-QJw9wKbNHtJaMo_dWgYilNxzh9VXIybR44peM1RBgP0REv5ppzbFmS9tBwdeVgQoEFGCID9P1mJ272X89xSwPQoTj8ti2E0xCVaDSSahp6_LzPwYPUCU6fqVQWGPAJgdYm2tyT5HqLZHOzagdY_xRwk-b8CL8XO0bc-dmJ6N3o5JrR3ag/w480-h640/IMG_8045.JPG" width="480" /></a></div><br /><p>Let me know if you make these for your furry friend.</p><p><br /></p><p><br /></p><p><br /></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-44627963297439757502022-08-30T13:03:00.000-04:002022-08-30T13:03:06.644-04:00Pineapple Green Protein Shake<p style="text-align: left;"><span style="font-family: inherit;"><span style="background-color: white;">It's </span><span style="background-color: white; color: #262626;">Tasty Tuesday! 🍍🍍</span></span></p><p style="text-align: left;"><span style="font-family: inherit;"><span style="background-color: white; color: #262626;">This one reminds me of living in Hawaii 🤙 but it’s perfect anywhere on a hot day! Which is what we are having today in Kittery!</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAXLuKUXhOBGhlnnN2ejGei-zqiYU1DBgAAkdM08j8vZKW47ZX6sOki700Zcv6askAYmPSYwZYFWPJ0io5R5YLIRJZTrynBtt0WLlHBRTXXmhCReFprHsAmg9R8BS3eEmj7m8dcdaHlSEc_nTf8fBcA-98IGOIdpLzBIcbASOKaGQM838_pE4aWNaXsg/s1005/IMG_8569.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1005" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAXLuKUXhOBGhlnnN2ejGei-zqiYU1DBgAAkdM08j8vZKW47ZX6sOki700Zcv6askAYmPSYwZYFWPJ0io5R5YLIRJZTrynBtt0WLlHBRTXXmhCReFprHsAmg9R8BS3eEmj7m8dcdaHlSEc_nTf8fBcA-98IGOIdpLzBIcbASOKaGQM838_pE4aWNaXsg/w528-h640/IMG_8569.PNG" width="528" /></a></div><span style="font-family: inherit;"><span style="background-color: white; color: #262626;"><div><span style="font-family: inherit;"><span style="background-color: white; color: #262626;"><br /></span></span></div>Grab these ingredients for a nutrient packed shake that will quench your thirst and leave you feeling good knowing it’s packed with healthy fruits, veggies and protein.</span></span><div><span style="font-family: inherit;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhQkysKNhNcdTqNBp56wS0kr11BeI2jzEbl6XdWaBOG3jE0yJ8npxYGLl56UC9xWI11fStlR75XVLv4GYbnilFc7RSxNLA8zK0xd6J740No9jVPQrSF6vC_VdXs-dX3ntCX_cer28-upEAJp9ksm9KMxdoZNEP-G9uMOUYrj6ofbF46D1TZwtB939eBw/s1002/IMG_8567.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1002" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhQkysKNhNcdTqNBp56wS0kr11BeI2jzEbl6XdWaBOG3jE0yJ8npxYGLl56UC9xWI11fStlR75XVLv4GYbnilFc7RSxNLA8zK0xd6J740No9jVPQrSF6vC_VdXs-dX3ntCX_cer28-upEAJp9ksm9KMxdoZNEP-G9uMOUYrj6ofbF46D1TZwtB939eBw/w528-h640/IMG_8567.PNG" width="528" /></a></div><span style="font-family: inherit;"><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;"><b>Don’t forget to save this post for later!</b></span><br style="background-color: white; color: #262626;" /><br />Pineapple Green Protein Smoothie</span></div><div><span style="font-family: inherit;"><br style="background-color: white;" /><span style="background-color: white; color: #262626;">1 cup almond milk</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">1/2 cup spinach</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">1 serving protein powder (I used <a href=" https://fasterwayshop.com/#amycaine " target="_blank">FASTer Way</a> vanilla)</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">1 cup pineapple (chunks)</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">1/2 banana (frozen)</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">4 ice cubes</span></span></div><div><span style="font-family: inherit;"><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">Add all ingredients to blender. Blend until smooth.</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">Enjoy!!</span></span></div><div><br /></div><div><span style="font-family: inherit;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9mkQG4FKtbVGmMtTTgbCTmstx1KPp1k0nqnXIY2IgWgDRd7NknQ1hZKJ2g3Ax7kjjRJxowQ2ZAnyOemkIeR1MJ-tiC_p-iv9BzW_ZPCxsZe2OBj_raaQf2_3ujswwvWB6eMXG-ljbRI3PJCDte2imAii27SKo_8_DOzyiMlvuLWeGOl-LzCQCn6MWDw/s1420/IMG_8568.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1420" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9mkQG4FKtbVGmMtTTgbCTmstx1KPp1k0nqnXIY2IgWgDRd7NknQ1hZKJ2g3Ax7kjjRJxowQ2ZAnyOemkIeR1MJ-tiC_p-iv9BzW_ZPCxsZe2OBj_raaQf2_3ujswwvWB6eMXG-ljbRI3PJCDte2imAii27SKo_8_DOzyiMlvuLWeGOl-LzCQCn6MWDw/w374-h640/IMG_8568.PNG" width="374" /></a></div><div><br /></div><div><span style="font-family: inherit;">Serving size: 1</span></div><div><span style="font-family: inherit;">Macros: 38g Carbs, 23g Protein, 4g Fat, 5g Fiber</span></div><span style="font-family: inherit;"><br style="background-color: white; color: #262626;" />Follow me in <a href="http://www.instagram.com/amycainefitness" target="_blank">Instagram</a> for more healthy food ideas! </span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><br /></span></div><div><span style="font-family: inherit;"><br /></span></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-17594833682889247872022-08-23T14:25:00.001-04:002022-08-23T14:25:33.290-04:00The time we went looking for spinner dolphins at Electric Beach<p><span style="background-color: white; font-family: inherit;">We were pretty spoiled by getting to live in Hawaii for over two years. It was another place that we knew would be temporary, so we tried to soak up as much as we could around mrC's work schedule.</span></p><p><span style="background-color: white; font-family: inherit;">One of my favorite adventures was when w</span><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;">e went to Electric Beach to snorkel and try to spot some of the famous spinner dolphins that like to hang out there.</span></p><p><span style="background-color: white; color: #050505;"><span style="font-family: inherit;">Kahe Point aka “Electric Beach” is called that because it is located in front of a power plant. </span></span></p><p><span style="font-family: inherit;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: inherit;"><a href="https://1.bp.blogspot.com/-ebDMKc4xS3w/YNIq5Sh8EdI/AAAAAAABnbQ/0laOTjjDdG4-DzHHeRWD_4ahbLtY8V0CwCPcBGAsYHg/s4032/IMG_3812.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-ebDMKc4xS3w/YNIq5Sh8EdI/AAAAAAABnbQ/0laOTjjDdG4-DzHHeRWD_4ahbLtY8V0CwCPcBGAsYHg/w640-h480/IMG_3812.JPG" width="640" /></a></span></div><span style="font-family: inherit;"><br /><span style="background-color: white; color: #050505; white-space: pre-wrap;">Getting there was super easy on a week day and we timed our arrival perfectly to get a parking spot. Although it is a public beach, it is small and so is the parking lot. I'd say there are maybe 25 spots available.</span></span><p></p><p><span style="font-family: inherit;"><span style="background-color: white; color: #050505; white-space: pre-wrap;">The first thing we did was check out the water. It looked amazing and not too deep for me - deep water really weirds me out!</span></span></p><p><span style="font-family: inherit;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: inherit;"><a href="https://1.bp.blogspot.com/-MAUps_1UQnE/YNIr4U2cI4I/AAAAAAABnbc/TYwLrWiylpIEuuRpijGYLg-vRtScY9pVwCPcBGAsYHg/s4032/IMG_3815.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-MAUps_1UQnE/YNIr4U2cI4I/AAAAAAABnbc/TYwLrWiylpIEuuRpijGYLg-vRtScY9pVwCPcBGAsYHg/w640-h480/IMG_3815.JPG" width="640" /></a></span></div><span style="font-family: inherit;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-faEJylr2zDA/YNIr4ZKbEMI/AAAAAAABnbc/Vu4JgDIHzaIUXF4uiRIkMtNan7BVoEBWACPcBGAsYHg/s4032/IMG_3814.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-faEJylr2zDA/YNIr4ZKbEMI/AAAAAAABnbc/Vu4JgDIHzaIUXF4uiRIkMtNan7BVoEBWACPcBGAsYHg/w640-h480/IMG_3814.JPG" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-DO2XpxmQx3k/YNIr4VS0UxI/AAAAAAABnbc/QhbBhQaw8usNu7tL2mG4aCs9_1R64fPqACPcBGAsYHg/s4032/IMG_3813.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-DO2XpxmQx3k/YNIr4VS0UxI/AAAAAAABnbc/QhbBhQaw8usNu7tL2mG4aCs9_1R64fPqACPcBGAsYHg/w640-h480/IMG_3813.JPG" width="640" /></a></div><br /><span style="color: #050505;"><span style="background-color: white; white-space: pre-wrap;">We grabbed our gear and made our way over to the small beach and entrance to the water. We saw lots of scuba diver classes preparing to go in the water and spotted the showers & restrooms which was super nice.</span></span></span><p></p><p><span style="font-family: inherit;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: inherit;"><a href="https://1.bp.blogspot.com/-NB2o2gqoGCg/YNJ3ZIdd6ZI/AAAAAAABndY/HDbUEbPbgWsz7W0lPsgvgU4mGXWoS30zwCPcBGAsYHg/s1920/GPTempDownload.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://1.bp.blogspot.com/-NB2o2gqoGCg/YNJ3ZIdd6ZI/AAAAAAABndY/HDbUEbPbgWsz7W0lPsgvgU4mGXWoS30zwCPcBGAsYHg/w640-h360/GPTempDownload.jpg" width="640" /></a></span></div><span style="font-family: inherit;"><br /><div class="separator" style="clear: both; text-align: left;">Admittedly, I wasn't as graceful as mrC getting in the water with swim fins on, a rocky bottom and waves breaking. Not to mention that some chick thought it would be smart to just stand there, blocking the most obvious path as if she were in Waikiki. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Anyway, once we were in, I was ready to move. It didn't take us long to swim out and start seeing fish playing in the coral. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-IivbnPopoT8/YNJ4jcIDj4I/AAAAAAABndg/fh04JytO0pUmWi4xG1FvkbuLUfb1rKHAQCPcBGAsYHg/s1920/GPTempDownload.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://1.bp.blogspot.com/-IivbnPopoT8/YNJ4jcIDj4I/AAAAAAABndg/fh04JytO0pUmWi4xG1FvkbuLUfb1rKHAQCPcBGAsYHg/w640-h360/GPTempDownload.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6oGydVbleVw_GAFvmqy-qUZfcVNzy-DXTFrXWvAlqUFDRCwF-RmW3ehnE9O9t72FJ0Ha_uJ283pzrctVlxhgzOHhsQAY4NfqFwJpJgmhU6ijIX9cixdXIv0wnvAh6XEyZt0FBgH9DqY3nO0jrFyV_iFiB4IHidmX3MnC-JOOik2nh0wwwanuNg_McUg/s1920/GPTempDownload.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6oGydVbleVw_GAFvmqy-qUZfcVNzy-DXTFrXWvAlqUFDRCwF-RmW3ehnE9O9t72FJ0Ha_uJ283pzrctVlxhgzOHhsQAY4NfqFwJpJgmhU6ijIX9cixdXIv0wnvAh6XEyZt0FBgH9DqY3nO0jrFyV_iFiB4IHidmX3MnC-JOOik2nh0wwwanuNg_McUg/w640-h360/GPTempDownload.jpg" width="640" /></a></div></span><p><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;">We made our way toward the exit pipe from the power plant. The water pushed out is very warm, which is what attracts the sea life.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm5dV6hck0mMgsv3DIxwmcy735x4gsoW2CieVa6hMQLqbnXM-b9dQ5yHdcqxSQ9hjPYOqp6H_IhvLQkRwA78-NAA6dHmA_WeW9Efdd2RS-KFiIplELL8hNF_UkbTN_Xj2ezEc3nZHjWt2uKhbI6sJ8Ro-oSZDz9Gglyq78YRNnov6kkpYvjnc4M2idBA/s1920/GPTempDownload.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm5dV6hck0mMgsv3DIxwmcy735x4gsoW2CieVa6hMQLqbnXM-b9dQ5yHdcqxSQ9hjPYOqp6H_IhvLQkRwA78-NAA6dHmA_WeW9Efdd2RS-KFiIplELL8hNF_UkbTN_Xj2ezEc3nZHjWt2uKhbI6sJ8Ro-oSZDz9Gglyq78YRNnov6kkpYvjnc4M2idBA/w640-h360/GPTempDownload.jpg" width="640" /></a></div><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;">As promised, we saw tons of fish and a green sea turtle up close. In case you didn't know, sea turtles are protected by law and it is illegal to touch them in Hawaii. You should always give them room to do their thing and stay at least 50 feet away.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoVmuNMi_aMai0Tj1z_5F0gyQtDNJ2Q9hA8v4wAB5-GuRmxyxY8VTfrF0s44ebU_CURF17vH8nDUOhwe1u-sSGSj2NwTHq5Fpkc6YCOlsth8KVexyjLXOQNAKMuudjgzL1oi39TTtjC2-_FJMbeaWQOV_l3jYvJ8Oi7XyANnYknKwDJ2WoPgC_B20sQw/s1440/4182768F-365F-414D-BA70-18731E023FC5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoVmuNMi_aMai0Tj1z_5F0gyQtDNJ2Q9hA8v4wAB5-GuRmxyxY8VTfrF0s44ebU_CURF17vH8nDUOhwe1u-sSGSj2NwTHq5Fpkc6YCOlsth8KVexyjLXOQNAKMuudjgzL1oi39TTtjC2-_FJMbeaWQOV_l3jYvJ8Oi7XyANnYknKwDJ2WoPgC_B20sQw/w640-h640/4182768F-365F-414D-BA70-18731E023FC5.jpg" width="640" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; 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color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"></p><p></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;">It was such an awesome day!</span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;"><br /></span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;">Do you like to snorkel? Where is the best place you've been?</span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;"><br /></span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;"><br /></span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;"><br /></span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;"><br /></span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;"><br /></span></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: white; color: #050505; font-family: inherit; white-space: pre-wrap;"><br /></span></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-18006572762157481432022-07-27T14:28:00.002-04:002022-07-27T14:28:56.016-04:00Long Weekend in Pensacola<p>We spent a long weekend in Pensacola visiting my stepson who is just starting flight school. We left Quincy with a dog sitter and flew down on Thursday morning. We met up with the girls and SIL Sean (who drove down with the dog) at Grant's house. After meeting some of his roommates, we checked into our condo on Pensacola Beach and then went out for a family dinner to one of Grant's favorite places, The Fish House. I had the grilled shrimp and it was sooo good!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAzzzV18CE47_IegYfqlCuCBeSSZxcmGwiJ_OypJqYwJbnXhEp4ZGLpGYGLHbKAN5ITDlV58ZdXTl1Opr5qEFbR3osj2kg3G5ql5S-Hv_DpuO0ZxZAV6jujZJnrAEOBqKIofAVA-imx3dP98j7fNbyJel5mB6g5IosS4giz6a2Nq7ef4J-VVz6eXdvZQ/s4032/IMG_6256.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAzzzV18CE47_IegYfqlCuCBeSSZxcmGwiJ_OypJqYwJbnXhEp4ZGLpGYGLHbKAN5ITDlV58ZdXTl1Opr5qEFbR3osj2kg3G5ql5S-Hv_DpuO0ZxZAV6jujZJnrAEOBqKIofAVA-imx3dP98j7fNbyJel5mB6g5IosS4giz6a2Nq7ef4J-VVz6eXdvZQ/w640-h480/IMG_6256.JPG" width="640" /></a></div><p>The next day, mrC and I were up early thanks to the one hour time difference, so we went for a morning walk on the beach. He and I have a thing for sunrises!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH6C8Cb2RIndj0GS-eXT-9IjZs4G8TTh6y7Bn44vCJiSf6loJ-IRDEXYPHSFFCwlsbjZbp0bJlxPOAIoljlEcMfrpyjhNlTvx5V5NSkWAd139Qq0UW9IYddfurS057rOEgh0J79V7HML2tSwCPiZaQElc6RNOBK73gd9Qf-WRRmDMPH1BywRr83lt7ZA/s4032/IMG_6267.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH6C8Cb2RIndj0GS-eXT-9IjZs4G8TTh6y7Bn44vCJiSf6loJ-IRDEXYPHSFFCwlsbjZbp0bJlxPOAIoljlEcMfrpyjhNlTvx5V5NSkWAd139Qq0UW9IYddfurS057rOEgh0J79V7HML2tSwCPiZaQElc6RNOBK73gd9Qf-WRRmDMPH1BywRr83lt7ZA/w640-h480/IMG_6267.JPG" width="640" /></a></div><p>Then we headed to his old training base, which is Grant's new training base for a little walk down memory lane. It's fun to see and hear about the places where his flying career started. Two F35s were visiting and we got to see them up close. The pilots gave a walk-around presentation of the planes and answered questions. It was mrC's lucky day!!</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA_KPcddBeWE-7382cU79qbioebqzCf-3uafjIrN2VpyMAzpzD-LmzaJa1zquP-R_kPyFRCHFSZcioNwr4fzem7vEQvHldonwcHGVjZgZOcx81zuw7QXNi3P9Acc7-pP5xUIlNVSzgP26IfEPlpPMtcrqTTcDkfSUiyhpf80rlfLvUpxCv_8T80uzyPA/s4032/IMG_6322.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA_KPcddBeWE-7382cU79qbioebqzCf-3uafjIrN2VpyMAzpzD-LmzaJa1zquP-R_kPyFRCHFSZcioNwr4fzem7vEQvHldonwcHGVjZgZOcx81zuw7QXNi3P9Acc7-pP5xUIlNVSzgP26IfEPlpPMtcrqTTcDkfSUiyhpf80rlfLvUpxCv_8T80uzyPA/w480-h640/IMG_6322.JPG" width="480" /></a></div><p></p><p>Before meeting back up with the group, we stopped to grab something to eat. I picked up a watermelon cup from the grocery and a cup of tuna from Subway. </p><p>We met up with the rest of the gang at the Naval Aviation Museum. Grant and one his roommates gave us an awesome guided tour. It was by far the best experience I've ever had visiting a museum!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPsS50x6JuC9WSfMuUhYo48zGvSvPVKlu_ljkviLWzx-qXRmOWx8UzSAVNVcJo_JiatSSoz-C745osSYtMfjSDwI5pXY2mmHz-dkKMz5b34IKuXm38JrR-l9s6nPKlhrn1gF6RbJdjlPHDhGcjSvlLn4WvcoNhMHya5_OcWW3e30uLDC6tPh9pOaSaLg/s4032/IMG_6344.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPsS50x6JuC9WSfMuUhYo48zGvSvPVKlu_ljkviLWzx-qXRmOWx8UzSAVNVcJo_JiatSSoz-C745osSYtMfjSDwI5pXY2mmHz-dkKMz5b34IKuXm38JrR-l9s6nPKlhrn1gF6RbJdjlPHDhGcjSvlLn4WvcoNhMHya5_OcWW3e30uLDC6tPh9pOaSaLg/w480-h640/IMG_6344.JPG" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibagFLqlwOENuDKqb0WNG7TBezl0WXZr9ikfZZYI7nHfbFYcOxTO42J6wYXDqhCV6N_FoCp-NrVsPKG90HpzOFzN1OygsJ2Naa5fuUB3ax_iogKG0QGPjaIFxxN9s59XqeapmvmZ8NuHjv9tnJFZA1lfLvIgj9DlqKCPFit3QMgSIDvy_ToweassgK5A/s4032/IMG_6340.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibagFLqlwOENuDKqb0WNG7TBezl0WXZr9ikfZZYI7nHfbFYcOxTO42J6wYXDqhCV6N_FoCp-NrVsPKG90HpzOFzN1OygsJ2Naa5fuUB3ax_iogKG0QGPjaIFxxN9s59XqeapmvmZ8NuHjv9tnJFZA1lfLvIgj9DlqKCPFit3QMgSIDvy_ToweassgK5A/w480-h640/IMG_6340.JPG" width="480" /></a></div><p>Another group dinner, this time to The Oar House. I ordered grilled shrimp again. So good!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFaE1SJjh-SmI8P2E8JVUlyeOOKA95qq0OQyG4woZHsuKz3Rm1gSTOvcT76B8i4wWhAxQAR1hr1mbr8QKogsfc5ee3ooQ_BR6d4c5Lp2UnifUpEJPdcb4g4CnpeG0icKruD9-8Jna2-7nSI3nDdZH_4yNYgsM4ibOJ3JVBNDcfnStgnXvzNIiFV4OeGQ/s4032/IMG_6350.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFaE1SJjh-SmI8P2E8JVUlyeOOKA95qq0OQyG4woZHsuKz3Rm1gSTOvcT76B8i4wWhAxQAR1hr1mbr8QKogsfc5ee3ooQ_BR6d4c5Lp2UnifUpEJPdcb4g4CnpeG0icKruD9-8Jna2-7nSI3nDdZH_4yNYgsM4ibOJ3JVBNDcfnStgnXvzNIiFV4OeGQ/w640-h480/IMG_6350.JPG" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCB6oa10TuJPB4yi5L4F5xrdSE21XSNl6RlmQj9WN7Xv425SEOf-ArLuQo6unceqKcsSIusz09vcumcm4Pg1qQ_vHznMcJmf7fDwleCtniEnb36Exm6ziE5GBIqiJUf8S-BCO5GgaaZFCrf-LsY1QjWiTo4c6BRYoKpGtOlduFXxN4Fzuxpdo82kvrqA/s4032/IMG_6345.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCB6oa10TuJPB4yi5L4F5xrdSE21XSNl6RlmQj9WN7Xv425SEOf-ArLuQo6unceqKcsSIusz09vcumcm4Pg1qQ_vHznMcJmf7fDwleCtniEnb36Exm6ziE5GBIqiJUf8S-BCO5GgaaZFCrf-LsY1QjWiTo4c6BRYoKpGtOlduFXxN4Fzuxpdo82kvrqA/w480-h640/IMG_6345.JPG" width="480" /></a></div><p>After dinner, the kids went to Grant's to visit the dog (he and his roommates were keeping him there because our condo didn't allow pets). mrC and I caught the sunset on the bay behind our condo. Ok, maybe we have a thing for sunsets, too.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZelAnHL3zjdMlAb9EpS5E3pMtNi5EyJi_LoPYTC5jy53_cZUfair5svW0Nqy8fcYZUpW5CevTx7UZK6R5r-CHiEjhDWA80IPxyaCV7OTnap-f_GBRuw-UoVg9Z-WK-hYD1arUd2A00ptUNsmGTE0Zo9HGR5DV9PCYgsHFW2mMRzgGxuQK72Z3_N_q-w/s4032/IMG_6363.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZelAnHL3zjdMlAb9EpS5E3pMtNi5EyJi_LoPYTC5jy53_cZUfair5svW0Nqy8fcYZUpW5CevTx7UZK6R5r-CHiEjhDWA80IPxyaCV7OTnap-f_GBRuw-UoVg9Z-WK-hYD1arUd2A00ptUNsmGTE0Zo9HGR5DV9PCYgsHFW2mMRzgGxuQK72Z3_N_q-w/w640-h480/IMG_6363.JPG" width="640" /></a></div><p>My super smart husband planned the trip so that we would be there for Blue Angels weekend. The kids set up some canopies on the beach early Saturday morning and we walked about a mile to join them after breakfast. Since our condo had a fully stocked kitchen, we had grabbed a few staple items at the grocery the day before: eggs, strawberries and gluten-free toast.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4G-JoTiUUflIV6hWtBm9Z2UdIAFKHd8kAX6Ac7_8-sb3tniHjJhUHlPYxv24S60n653ckk28T7NUhCI9SGVGWWxuovmrbIP8aRPLM246dnyGLmG5uyWS5mjSz-VFZOs91I5qfnkOCajwCD-ihMF7wkBxla7b79YpmbjtR0N4cbbho9Qz1jnZggBH_3Q/s4032/IMG_6368.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4G-JoTiUUflIV6hWtBm9Z2UdIAFKHd8kAX6Ac7_8-sb3tniHjJhUHlPYxv24S60n653ckk28T7NUhCI9SGVGWWxuovmrbIP8aRPLM246dnyGLmG5uyWS5mjSz-VFZOs91I5qfnkOCajwCD-ihMF7wkBxla7b79YpmbjtR0N4cbbho9Qz1jnZggBH_3Q/w480-h640/IMG_6368.JPG" width="480" /></a></div><p>It was perfect weather to hang out on the beach for the air show. Blue skies, sunshine and hot temps! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqtKa8vzT2dlNJVvzQdb8EeFnVh9auqAs46NchWexD7db-K0i0UBF4hsVQe-xYexD3unk7aP3KwauP_ZxUMPzfo9NWIR_g3CvF7Umq1ZZ92XdDgsyLXhuwkGlC9raCkQshVubAzoWi_q8gph3QBjksDyq1u1sASSG_Qfbd9HCqO-S3KIPuTU8noveQow/s4032/IMG_6396.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqtKa8vzT2dlNJVvzQdb8EeFnVh9auqAs46NchWexD7db-K0i0UBF4hsVQe-xYexD3unk7aP3KwauP_ZxUMPzfo9NWIR_g3CvF7Umq1ZZ92XdDgsyLXhuwkGlC9raCkQshVubAzoWi_q8gph3QBjksDyq1u1sASSG_Qfbd9HCqO-S3KIPuTU8noveQow/w640-h480/IMG_6396.JPG" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9e00ddrVlAR-M-Ne7oEyTuylIk35ReYUAGNKumE1-mmkhLxKXUk7zgxxsqRM4stL2zfDYSIs_8-q7ErUjPbdg-59wNB53FhoFs3tH9fa6Q-k574_s1fP9x89WgP0GRg6kvrY8GPXheMLGsCpJ-j9mNmt1xqQYmrB0HYaVSQ-U0-1PbsBNtkRz4mP1NQ/s4032/IMG_6402.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9e00ddrVlAR-M-Ne7oEyTuylIk35ReYUAGNKumE1-mmkhLxKXUk7zgxxsqRM4stL2zfDYSIs_8-q7ErUjPbdg-59wNB53FhoFs3tH9fa6Q-k574_s1fP9x89WgP0GRg6kvrY8GPXheMLGsCpJ-j9mNmt1xqQYmrB0HYaVSQ-U0-1PbsBNtkRz4mP1NQ/w480-h640/IMG_6402.JPG" width="480" /></a></div><p>We stayed in the water until they kicked us out when the Blue Angels were starting. This was my first time seeing the Blue Angels anywhere and it was incredible. I think the location was just the cherry on top.</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/WinGlyLk3aE" width="505" youtube-src-id="WinGlyLk3aE"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/1nNtJePs0lg" width="505" youtube-src-id="1nNtJePs0lg"></iframe></div><br /><p>After a day at the beach in the hot sun, we kept it simple and walked to Peg Leg Pete's for dinner. There was a bit of a wait, but they have a fun bar downstairs with license plates from all over the US lining the walls. For dinner I ordered the yummy Grilled Flounder sandwich!</p><p>After dinner, we took in another sunset...this time with the kids.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5t37pN_iOiOtwIJ_eOIe6l2IK_rI3SeitIs6UduPkXnDPOdxBCYIR2qZuQ20h69H3ZdXOUJZjGfVS6mcsF2B8-iDKwRwc3i304mTftUgHXK4xZuXWU0uHcDNHOU9zjom5GLsQ3ZQYGtKWS63akcnvDSTlM6xl0ZJncRP6vIHWvOui2SzupdjZ7Gbh1g/s4032/IMG_4939.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5t37pN_iOiOtwIJ_eOIe6l2IK_rI3SeitIs6UduPkXnDPOdxBCYIR2qZuQ20h69H3ZdXOUJZjGfVS6mcsF2B8-iDKwRwc3i304mTftUgHXK4xZuXWU0uHcDNHOU9zjom5GLsQ3ZQYGtKWS63akcnvDSTlM6xl0ZJncRP6vIHWvOui2SzupdjZ7Gbh1g/w480-h640/IMG_4939.HEIC" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHdNKiChgiHWaEhVWQVb5AxN2kN0_gRosTGBATyb0tsUqWjidA7pNUVNGL32qJ1fHcCxY-a3Vpbkl7OrLlT0GkwKRBUG6IoGmEOZDvD8piCEAP6XtnvUxSJqG7YprtmV1KpoCemKR0CiDUbTTMBYGgaqmOVv9AWrqXINa8npK9a8-HE01C4ST9am8C0w/s4032/IMG_4943.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHdNKiChgiHWaEhVWQVb5AxN2kN0_gRosTGBATyb0tsUqWjidA7pNUVNGL32qJ1fHcCxY-a3Vpbkl7OrLlT0GkwKRBUG6IoGmEOZDvD8piCEAP6XtnvUxSJqG7YprtmV1KpoCemKR0CiDUbTTMBYGgaqmOVv9AWrqXINa8npK9a8-HE01C4ST9am8C0w/w480-h640/IMG_4943.HEIC" width="480" /></a></div><br /><div>Sunday morning, we all met up for breakfast in downtown Pensacola. Our first choice was the Ruby Slipper, but there was a 90 minute wait. So we walked to The Garden to Pearl & Horn. The menu was small, but packed with a variety of yummy choices. I went for the Smash Burger and sweet potato waffle fries!</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Tajd4QxYj06dv-vPCrQEu6EnnJ8uBHBODKXNaYw_1cXQd9ijeVHbA0vdZHox_6LMkOEfdrQeljpe6IS_3h29lBS3vKq9fXVQ7U_ROuyckjDqzH12nrMk6RgSZiGqhoFykdNTG79XCdoWdKppsST99-YIyPx74zIf3qKXmHRkipYul-6Wl5ZbCQLvdw/s4032/IMG_4962.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Tajd4QxYj06dv-vPCrQEu6EnnJ8uBHBODKXNaYw_1cXQd9ijeVHbA0vdZHox_6LMkOEfdrQeljpe6IS_3h29lBS3vKq9fXVQ7U_ROuyckjDqzH12nrMk6RgSZiGqhoFykdNTG79XCdoWdKppsST99-YIyPx74zIf3qKXmHRkipYul-6Wl5ZbCQLvdw/w480-h640/IMG_4962.HEIC" width="480" /></a></div><br /><div>We split up so the kids could go take Ralph for a walk and we headed to Pensacola's first lighthouse. The plan was to walk up the 177 steps to the top to see the beautiful Gulf Coast from above. The spiral steps without a handrail on the inside was too much for me though! So we enjoyed the view from below and walked through the museum. </div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkDRKIRDO7KlvNJ2uuBWEibhoUpuBLON3JjbM13UQ5Ziqcg-p6_LfKCrvscCsXc8jcJy8AlPlD4GwckYTEAVLWXsKWjp8TRz-Lnnx53OvKe01scz0HNBje2_X4YzYUugf0T6S-8R5hovipcBkJFsdaTl8DUBSgBxglg2NdqxHJgYTuh7d4XPjywPuHzg/s4032/IMG_6450.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkDRKIRDO7KlvNJ2uuBWEibhoUpuBLON3JjbM13UQ5Ziqcg-p6_LfKCrvscCsXc8jcJy8AlPlD4GwckYTEAVLWXsKWjp8TRz-Lnnx53OvKe01scz0HNBje2_X4YzYUugf0T6S-8R5hovipcBkJFsdaTl8DUBSgBxglg2NdqxHJgYTuh7d4XPjywPuHzg/w640-h480/IMG_6450.JPG" width="640" /></a></div><div><br /></div>On our way back to the condo, we stopped at Single Fin Cafe to share an acai bowl. The cafe was located inside Waterboyz, a surf and skateboard shop. It wasn't the best bowl we've ever had, but I loved the decor of the shop.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyLK_Uiezg8LpwLdyOs8Y2Y2Hvge7_kTLP_dTiT-HqU6EW9neRYv8MsMsx_fCVN8HCL-5pO2uttzFpEF-I7Wa4ppY12YMkMvhFTNB6MiMiEeAJhYZFn_ezQZG0H0ay3rtlAP0cuhGGpeojGr6nywczM_6KDdtU0HcbxFQSTsEo3YFS6pFz_ABYATtg5g/s4032/IMG_6451.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyLK_Uiezg8LpwLdyOs8Y2Y2Hvge7_kTLP_dTiT-HqU6EW9neRYv8MsMsx_fCVN8HCL-5pO2uttzFpEF-I7Wa4ppY12YMkMvhFTNB6MiMiEeAJhYZFn_ezQZG0H0ay3rtlAP0cuhGGpeojGr6nywczM_6KDdtU0HcbxFQSTsEo3YFS6pFz_ABYATtg5g/w480-h640/IMG_6451.JPG" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8axUzsq2OIM93ckew7fsoCFc9GMTcaDdqNbXx4EXx9XW-3iIlp6Fcq-kW-dLnWm3rrvEx_iB89bN3oa2sO9ME2TWeloGLMjEG0YKhd7o_NV04d_V0aeybJE7vkl1y6K7T7uikzPYu8PtNLamZDqaQw7gPt1e0FbPF89LJkntpLUHYhdfgGHrTTb4g2A/s4032/IMG_6452.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8axUzsq2OIM93ckew7fsoCFc9GMTcaDdqNbXx4EXx9XW-3iIlp6Fcq-kW-dLnWm3rrvEx_iB89bN3oa2sO9ME2TWeloGLMjEG0YKhd7o_NV04d_V0aeybJE7vkl1y6K7T7uikzPYu8PtNLamZDqaQw7gPt1e0FbPF89LJkntpLUHYhdfgGHrTTb4g2A/w480-h640/IMG_6452.JPG" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div>We had plans to do a sunset sail with mrC's friend, Dr. Bri. He used to take us sailing when we lived on Oahu, but like us he has also relocated back to the mainland...in Pensacola! Unfortunately the weather didn't cooperate, so we stayed docked in the marina. We still had a great time hanging out down below until the storms blew over and having the Tip Top crew back together again. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFWoeMLCKzjvhGoB5JlctoFgj7TtNQbyMgTnf0WDf4cg53Tf9WZ1KpuLbeEFIzSyPZ9tpDnsjJTB1o7noMU2mYc2IiQTWhR8OSJw6htHfjeqJlKgyzYnxZUG7Guc-SuMyXA_DC4opFH7LjKO7DYesFO7AE_LyHj-kaCvg3_CMZ4Pg9DfiyEEM1WEjgng/s4032/IMG_6458.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFWoeMLCKzjvhGoB5JlctoFgj7TtNQbyMgTnf0WDf4cg53Tf9WZ1KpuLbeEFIzSyPZ9tpDnsjJTB1o7noMU2mYc2IiQTWhR8OSJw6htHfjeqJlKgyzYnxZUG7Guc-SuMyXA_DC4opFH7LjKO7DYesFO7AE_LyHj-kaCvg3_CMZ4Pg9DfiyEEM1WEjgng/w640-h480/IMG_6458.JPG" width="640" /></a></div><div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht1wXqqzkE6oXQaSFTlfqRwRGHlaFShDPVTY06ztGaUh5iexrNfR_nbEeEGf69aokZFfXD6dNfItQcXqfm2xMfS01uJSAvmmW4FROmxo_6lkcMSBCYC_bF33CTFmJNkiVff3abK_DOw0TaFrzQJQq46tOZVVdc9NKofbgWb2cqHLt2xaz-WKf7jWyyfQ/s4032/IMG_6469.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht1wXqqzkE6oXQaSFTlfqRwRGHlaFShDPVTY06ztGaUh5iexrNfR_nbEeEGf69aokZFfXD6dNfItQcXqfm2xMfS01uJSAvmmW4FROmxo_6lkcMSBCYC_bF33CTFmJNkiVff3abK_DOw0TaFrzQJQq46tOZVVdc9NKofbgWb2cqHLt2xaz-WKf7jWyyfQ/w480-h640/IMG_6469.JPG" width="480" /></a></div><br /></div><div>Our departing flight wasn't until afternoon, which gave us time to enjoy a final morning on Pensacola Beach. It was so nice to be able to walk right across the street and see the beautiful white sand and blue water. To top it off, we saw a bunch of dolphins swimming right off shore! </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh592azgipW1Wdjz_psDGC0MgMnjnWoiZJ77YyxaYNv-rK3S3gVbhg1g0G16ypoyAUsDwqsIpVtxXyF5JPdOKtXSQ2Ex7q0_rOC0gR0yhIv4eeDO_5ml6yygGgdzvekacakAfqu8nV9OBDyNva2r2yFKCCGDjrC9cZUCSl3PnROPVkgxTwtVDCayG_dwQ/s4032/IMG_6475.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh592azgipW1Wdjz_psDGC0MgMnjnWoiZJ77YyxaYNv-rK3S3gVbhg1g0G16ypoyAUsDwqsIpVtxXyF5JPdOKtXSQ2Ex7q0_rOC0gR0yhIv4eeDO_5ml6yygGgdzvekacakAfqu8nV9OBDyNva2r2yFKCCGDjrC9cZUCSl3PnROPVkgxTwtVDCayG_dwQ/w640-h480/IMG_6475.JPG" width="640" /></a></div><br /><div>Our long weekend in Pensacola visiting Grant was the best!</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj78BPOaW8pDZs_lAXov6OcUUaq44v7qTcTkTVfa3_ZGgYmHL4NnkFey7h5PqqE9kvNUkXJCszSP2C1_JoPaLG2Th-IF4wRfsSp5_BINdxxbYhNkYEzSQ7KvhBVeYCnuuoW4gzYLy1yHPrNL6rVwuYjZ6N1I5zjdicoKSEgQ6kvB_NU9EDX11m4AvTDcg/s4032/IMG_6478.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj78BPOaW8pDZs_lAXov6OcUUaq44v7qTcTkTVfa3_ZGgYmHL4NnkFey7h5PqqE9kvNUkXJCszSP2C1_JoPaLG2Th-IF4wRfsSp5_BINdxxbYhNkYEzSQ7KvhBVeYCnuuoW4gzYLy1yHPrNL6rVwuYjZ6N1I5zjdicoKSEgQ6kvB_NU9EDX11m4AvTDcg/w480-h640/IMG_6478.JPG" width="480" /></a></div><br /><div><br /></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-21055574958372505222022-07-12T09:06:00.000-04:002022-07-12T09:06:00.173-04:003 Ways to Track Progress (without the scale)<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPLeQBXURq55_CjFgKyjJlVQJrddpaMk8j2nwJtfWvmBrNf09Z6auhQM4NJiO_A5tFG-JvdP5aiylIJtracT1izKXpkkjZRWxdcGNkW5aAZ7ZIrBc_Vg-gxbhf1YmapavAOAaa9N5EhuF-gcHM2LXinlzbQLfrE5pbCxZBJhRg4ee-JvueHlR-wXUjgQ/s1080/Copy%20of%20A%20Day%20in%20the%20Faster%20Way.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPLeQBXURq55_CjFgKyjJlVQJrddpaMk8j2nwJtfWvmBrNf09Z6auhQM4NJiO_A5tFG-JvdP5aiylIJtracT1izKXpkkjZRWxdcGNkW5aAZ7ZIrBc_Vg-gxbhf1YmapavAOAaa9N5EhuF-gcHM2LXinlzbQLfrE5pbCxZBJhRg4ee-JvueHlR-wXUjgQ/w640-h640/Copy%20of%20A%20Day%20in%20the%20Faster%20Way.png" width="640" /></a></div><div><br /></div><div><br /></div><div>The number one reason people come to me to learn the FASTer Way strategies is to lose weight.</div><div><br /></div><div>The thing is...FASTer Way is a FAT loss program, <i>not</i> a weight loss program.</div><div><br /></div>Ultimately, I spend a lot of time talking with my clients about Progress and what it really looks like. Today I thought I'd share three ways I encourage them to track progress that does not include using a scale.<div><br /></div><div><b>1. Strength</b> - being able to lift heavier and complete more reps is a sign of gains in strength. </div><div><br /></div><div><b>2. Endurance</b> - being able to climb the stairs easier/quicker or keeping up with the kids/grands for longer periods of time is a sign of improvement.</div><div><br /></div><div><b>3. How you feel </b>- sleeping better and for longer, having more energy throughout the day, and clothes fitting better are signs of a healthier body.</div><div><br /></div><div>If you are not seeing progress, do a habit check:</div><div><br /></div><div>Is your nutrition on point? Plan your meals so that it is.</div><div>Are you getting 3-5 workouts per week? Prioritize sleep so you have energy and motivation.</div><div>Feeling unmotivated? Get an accountability partner or coach to check-in with and encourage you.</div><div><br /></div><div><br /></div><div>Want to work with me? Check out my 6 week client experience <a href="https://www.amycaine.com/p/faster-way-to-fat-loss.html#.Ys1xYOzMLfY" target="_blank">here</a>!</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /><div><br /></div><div><div><br /></div></div></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-13111444257255811622022-07-07T06:21:00.000-04:002022-07-07T06:21:46.425-04:00Recipe Spotlight: Blueberry Baked Oats<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjheg7-Ocr3x1Ror6fQr7rVr8JnDzku_flSR5-_BhdaCR46fSPE3-w9UrbDy8rRTPC4gU9doD4heYTqNsCilyWG4DXqKdhXDmzLuwPbTPOkBX8yCK2duKqDbYO_nnMHXA5dMZKHS5qu3OiD7FfL37G-zYAbUp84qrX0cnb2UHDCYHHxQ8mBE5jjacub1A/s4032/IMG_5992.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjheg7-Ocr3x1Ror6fQr7rVr8JnDzku_flSR5-_BhdaCR46fSPE3-w9UrbDy8rRTPC4gU9doD4heYTqNsCilyWG4DXqKdhXDmzLuwPbTPOkBX8yCK2duKqDbYO_nnMHXA5dMZKHS5qu3OiD7FfL37G-zYAbUp84qrX0cnb2UHDCYHHxQ8mBE5jjacub1A/w640-h480/IMG_5992.JPG" width="640" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span></p>S</span><span style="background-color: white; color: #050505; white-space: pre-wrap;"><span style="font-family: inherit;">ometimes I see a recipe and I KNOW that it's going to be a WINNER! </span></span><p></p><div class="cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q" style="background-color: white; color: #050505; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: inherit;">I made two batches of these yummy muffins. The first time I followed the recipe from DC Food Porn exactly using air fryer, and the second time I added 1 serving of protein powder plus a little extra almond milk and oven baked. </span></div></div><div class="cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q" style="background-color: white; color: #050505; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: inherit;">All I can say is YUM!! These are perfect for breaking your fast or making ahead of time to take with you as a snack on-the-go.</span></div></div><div class="cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q" style="background-color: white; color: #050505; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: inherit;"><span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="🫐" height="16" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t5e/1.5/16/1fad0.png" style="border: 0px;" width="16" /></span> <b>BLUEBERRY BAKED OATS</b> <span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu" style="display: inline-flex; height: 16px; margin: 0px 1px; vertical-align: middle; width: 16px;"><img alt="🫐" height="16" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t5e/1.5/16/1fad0.png" style="border: 0px;" width="16" /></span> </span></div></div><div class="cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q" style="background-color: white; color: #050505; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: inherit;">Ingredients:</span></div><div dir="auto"><span style="font-family: inherit;">-1 cup oats</span></div><div dir="auto"><span style="font-family: inherit;">-1/2 banana</span></div><div dir="auto"><span style="font-family: inherit;">-1/2 cup frozen blueberries</span></div><div dir="auto"><span style="font-family: inherit;">-1 tbsp honey</span></div><div dir="auto"><span style="font-family: inherit;">-1 tsp baking powder</span></div><div dir="auto"><span style="font-family: inherit;">-pinch of salt</span></div><div dir="auto"><span style="font-family: inherit;">-1/4 cup dairy free milk</span></div><div dir="auto"><span style="font-family: inherit;">**optional 1 scoop <a href=" https://fasterwayshop.com/#amycaine " target="_blank">FASTer Way protein powder</a> -> also increase milk</span></div></div><div class="cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q" style="background-color: white; color: #050505; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: inherit;">Steps:</span></div><div dir="auto"><span style="font-family: inherit;">-blend ingredients together</span></div><div dir="auto"><span style="font-family: inherit;">-add to an oven safe container</span></div><div dir="auto"><span style="font-family: inherit;">-air fry at 350F for 10 minutes (or bake in the oven for ~20)</span></div><div dir="auto"><span style="font-family: inherit;"><br /></span></div><div dir="auto"><span style="font-family: inherit;">MACROS: 102g carbs, 9g fat, 13g protein, 13g fiber</span></div><div dir="auto"><span style="font-family: inherit;"><br /></span></div><div dir="auto"><span style="font-family: inherit;">Before putting in to bake, I added a few blueberries and a little granola for toppings! Soooo delish!!</span></div></div><div class="cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q" style="background-color: white; color: #050505; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto"><span style="font-family: inherit;"><br /></span></div><div dir="auto"><span style="font-family: inherit;">Let me know if you try this one, too.</span></div><div dir="auto"><span style="font-family: inherit;"><br /></span></div><div dir="auto"><span style="font-family: inherit;"><br /></span></div><div dir="auto"><span style="font-family: inherit;"><br /></span></div><div dir="auto"><span style="font-family: inherit;"><br /></span></div><div dir="auto"><span style="font-family: inherit;"><br /></span></div></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com2tag:blogger.com,1999:blog-1450866457385584358.post-25019937231024182492022-07-05T07:05:00.000-04:002022-07-05T07:05:05.434-04:00Don't Let Your Goals Drift Away on Summer Weekends<p><span style="background-color: white; color: #050505;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxJVKo4uv_BPdnQO0BoZ4V2Xog5GB3E1gvBPeMY9UdeYzoCv_8nOZZQaF8H5JmSjgQzyYypwgYow3nEpqwQgJW6TPsdEB227uxEFBL8NlGb-Y4IPK2rGEhQl0pjmN3WmJvM7lKaZC1CA3pSGzrjv_1pDAoC-cBcClUm6CorDhb3jc5uHhfNUgF81S0og/s4032/IMG_6156.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxJVKo4uv_BPdnQO0BoZ4V2Xog5GB3E1gvBPeMY9UdeYzoCv_8nOZZQaF8H5JmSjgQzyYypwgYow3nEpqwQgJW6TPsdEB227uxEFBL8NlGb-Y4IPK2rGEhQl0pjmN3WmJvM7lKaZC1CA3pSGzrjv_1pDAoC-cBcClUm6CorDhb3jc5uHhfNUgF81S0og/w640-h480/IMG_6156.JPG" width="640" /></a></div><br /><p></p><p><span style="background-color: white; color: #050505;"><span style="font-family: inherit;">The holiday and weekend are wrapping up, but let's face it. Summer weekends are just getting started.</span></span></p><p><span style="font-family: inherit;"><span style="background-color: white; color: #050505;">With get-togethers in full swing, don’t let your goals drift away.</span><span style="background-color: white; color: #050505;"> </span><span style="background-color: white; color: #050505;">It’s easy to let a treat turn into a whole day of snacking or binging if you're not paying attention. Be mindful of consumption, especially empty calories in drinks, and plan out meals in advance as much as possible! You can still have fun and take steps towards your goals!</span></span></p><p><span style="background-color: white; color: var(--primary-text);"><span style="font-family: inherit;">TRY THESE SIMPLE BBQ SWAPS:</span></span></p><ul class="bi6gxh9e aov4n071 fjf4s8hc mf5omzu7" style="background-color: white; color: #050505; margin: 8px 0px; padding: 0px 0px 0px 32px;"><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Choose a lettuce wrap instead of hamburger or hot dog buns</span></span></div></li><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Slather on mustard instead of mayo</span></span></div></li><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Try crispy roasted sweet potatoes instead of potato chips</span></span></div></li><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Satisfy your sweet tooth with summer berries (blueberries, strawberries, blackberries, raspberries) instead of cake or ice cream</span></span></div></li><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Bake a healthier treat without refined sugars/grains/dairy instead of a typical cake or cookies</span></span></div></li><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Drink sparkling water with citrus fruit instead of soda</span></span></div></li><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Make a big side salad full of colorful veggies instead of pasta salad</span></span></div></li><li><div class="bi6gxh9e" style="margin-bottom: 8px;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa ht8s03o8 jq4qci2q a3bd9o3v b1v8xokw oo9gr5id" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><span style="font-family: inherit;">Turn your regular burger into a yummy burger bowl! Ditch the bun, serve over a bed of lettuce, and add all your favorite burger toppings! (This is one of my FASTer Way favorites!)</span></span></div></li></ul><div><span style="color: #050505;"><br /></span></div><div><span style="background-color: white; color: #050505;"><span style="font-family: inherit;">Healthy weekends don’t have to be all about deprivation, because let’s be honest, that isn’t much of a weekend, right? Here’s the secret. It doesn’t have to be all or nothing. You can find a balance that works for real life...even on summer weekends!</span></span></div><div><span style="background-color: white; color: #050505;"><span style="font-family: inherit;"><br /></span></span></div><div><span style="background-color: white; color: #050505;"><span style="font-family: inherit;"><br /></span></span></div><div><span style="background-color: white; color: #050505;"><span style="font-family: inherit;"><br /></span></span></div><div><span style="color: #050505; font-family: system-ui, -apple-system, system-ui, .SFNSText-Regular, sans-serif;"><span style="font-size: 15px;"><br /></span></span></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-55864981145617224172022-06-29T06:56:00.002-04:002022-06-29T06:56:42.186-04:00Recipe Spotlight: Berry Protein Smoothie<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNIuewsi4pqP8sVKw5rq8Ja1kSj9skWnJaEnH2qpZHjemJmGmQ21zAYx03RzDLp9cxc_ORtuspvEJnvwQfcu7otex21JrNa3wvpJn-7Vv886XHs3ummLxNQIbSrEe--MCOSwnVF_VycZAIhYlzwpwlyIwPkomsNtentLCmUvqsoG2SZ40WK9jJePqRvA/s4032/IMG_5663.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNIuewsi4pqP8sVKw5rq8Ja1kSj9skWnJaEnH2qpZHjemJmGmQ21zAYx03RzDLp9cxc_ORtuspvEJnvwQfcu7otex21JrNa3wvpJn-7Vv886XHs3ummLxNQIbSrEe--MCOSwnVF_VycZAIhYlzwpwlyIwPkomsNtentLCmUvqsoG2SZ40WK9jJePqRvA/w524-h640/IMG_5663.JPG" width="524" /></a></div><span style="background-color: white;"><span style="color: #262626; font-family: inherit;"><p><span style="font-family: inherit;">You need this smoothie recipe this summer!! ☀️⛱</span></p></span></span><p></p><p>We all know summer is busy and summer is hot! That's why this smoothie is perfect. It's simple and quick, but most importantly...it will cool you off.</p><p>Plus, if you're trying to rush out the door to this or that summer activity, it's packed full of protein, healthy fat and carbs to get you started on the right foot. </p><p><span style="background-color: white; color: #262626; font-family: inherit;">🍓 <b>FASTer Way Berry Protein Smoothie</b> 🫐</span></p><p><span style="font-family: inherit;"><span style="background-color: white; color: #262626;">1 cup unsweetened almond milk</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">1 scoop <a href=" https://fasterwayshop.com/#amycaine " target="_blank">FASTer Way vanilla protein</a></span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">1 cup mixed frozen berries</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">1 tbsp almond butter</span><br style="background-color: white; color: #262626;" /><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">Blend and enjoy!!</span></span></p><p>Ingredient Notes: I like to buy a big bag of mixed frozen berries, but you can also cut and freeze your own fresh berries ahead of time. If you only have fresh berries, just add a handful of ice before blending!</p><div><span style="background-color: white; color: #262626; font-family: inherit;">Want to try more </span><span style="font-family: inherit;">FASTer Way</span><span style="background-color: white; color: #262626; font-family: inherit;"><span style="font-family: inherit;"> </span>recipes? Download my FREE sample meal guide by clicking <a href=" https://www.fasterwaycoach.com/free-sample-meal-plan#amycaine" target="_blank">here</a>!</span></div><p><span style="font-family: inherit;"><span style="background-color: white; color: #262626;"><br /></span></span></p><p><span style="font-family: inherit;"><span style="background-color: white; color: #262626;"><br /></span></span></p><p><span style="font-family: inherit;"><span style="background-color: white; color: #262626;"><br /></span></span></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-53182610461857443812022-06-27T14:30:00.001-04:002022-06-27T14:30:25.406-04:00Why Sleep Matters for Fat Loss<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaAHq8Ndh6QZZQxZdkXt3ej0ancX3IfcKUepYUC0YoxEDJeeukzptAY3ZKXV-jy0MKXXS9OF6zbBl33cr7gbEaYFSPU-GENWvzzKtIpZiSmgwl8pAIMPJxNE-yTnOvNm6r70tgR2Lv8FrXEAE1uRunPzkk8pWDQhA4C9mC8mfAZICbUd4dyLmH_gXkQw/s1080/Why%20Sleep%20matters.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaAHq8Ndh6QZZQxZdkXt3ej0ancX3IfcKUepYUC0YoxEDJeeukzptAY3ZKXV-jy0MKXXS9OF6zbBl33cr7gbEaYFSPU-GENWvzzKtIpZiSmgwl8pAIMPJxNE-yTnOvNm6r70tgR2Lv8FrXEAE1uRunPzkk8pWDQhA4C9mC8mfAZICbUd4dyLmH_gXkQw/w640-h640/Why%20Sleep%20matters.png" width="640" /></a></div><br /><p></p><p><span style="font-family: inherit;">We all know that sleep is important for energy and how we feel throughout the day, but did you know that it's important for burning fat, too?</span></p><p><span style="font-family: inherit;"><span style="background-color: white;">Rest and exhaustion can easily creep up on us, especially when we are active in the warmer months. </span></span></p><div><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;">Take a look at these 3 ways poor sleep can affect your progress:</span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: inherit;"><b>1. Increased cortisol levels</b> - cortisol is your body's stress hormone. When your levels are high, your body will store fat. Not getting enough sleep can raise cortisol levels and make it more difficult to burn fat.</span><br /><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><b>2. Imbalance of hunger hormones</b> - Not sleeping enough impacts your hunger hormones (ghrelin and leptin). Ghrelin signals to your brain when it's time to eat and leptin lets your body know that you've eaten enough.</p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /><b>3. Decreased sensitivity to insulin</b> - After a few day of insufficient sleep, your body will struggle to process insulin (the hormone responsible for changing sugar and starches into energy). When your insulin sensitivity is decreased, your body is going to store fat.</p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit;"><br /></span></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Make sure you are priming your body for sleep by watching your nutrition intake throughout the day and going to bed at the right time.</p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"> </p></div>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0tag:blogger.com,1999:blog-1450866457385584358.post-25628521714818419912022-06-24T08:33:00.000-04:002022-06-24T08:33:45.941-04:00Podcast to Check Out: 7 Signs of a Slow Metabolism + How to Boost It<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggYsR2smMxppk-WfhhjIu8ZmU6f1wUkty158XcCR2IyBNxQ44-b534gYqERDJxv9vwewpYrY-AWC9wmopDJ9Q4cxAoQh7HQcXrSsw91y_TShzXBMLr9AtzqIXmGNWIikz3KxvEsvdgcRe8mf-vN71CnwGV1QUzU-A3z8mjtnhdZL6RWX-Bt4UA0DHTUg/s1350/Podcast%20to%20check%20out.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1350" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggYsR2smMxppk-WfhhjIu8ZmU6f1wUkty158XcCR2IyBNxQ44-b534gYqERDJxv9vwewpYrY-AWC9wmopDJ9Q4cxAoQh7HQcXrSsw91y_TShzXBMLr9AtzqIXmGNWIikz3KxvEsvdgcRe8mf-vN71CnwGV1QUzU-A3z8mjtnhdZL6RWX-Bt4UA0DHTUg/w512-h640/Podcast%20to%20check%20out.png" width="512" /></a></div><br /><p>A couple of years ago I learned that I have a slow metabolism. It was a simple test that my Functional Medicine Practitioner ordered for me. </p><p>Our age is usually to blame for many of the changes we go through as women in our 40s, 50s and beyond. However, there are many things that we do to ourselves that can cause our metabolism to slow down - for example: under-eating, eliminating carbs, not getting enough micronutrients, just to name a few.</p><p>The good news is that if you feel you have signs of a slow metabolism, there are steps you can take to improve it naturally.</p><p>Here are the 7 signs Dr. Stephen Cabral shares in his podcast <i>The Cabral Concept: 7 Signs of a Slow Metabolism + How to Boost It: </i></p><p>1. Cold hands & feet</p><p>2. Fluctuating energy throughout the day</p><p>3. Poor digestion - bloating</p><p>4. Irregular bowel movements</p><p>5. Can't maintain weight range</p><p>6. Not feeling hunger </p><p>7. Feelings of brain fog</p><p>As a FASTer Way Coach, this is a concern on the minds of many of my clients. </p><p>One thing Dr, Cabral says, that I wholeheartedly agree with, is that if you think there is something going on, dig deeper. Dig deeper so that there is still time to do something about it before it gets worse and cause other issues. I can refer my clients to a Health Coach, but I encourage you to reach out to your own functional medicine doctor.</p><p>Listen to the podcast and let me know what you think! </p><p><br /></p>AmyChttp://www.blogger.com/profile/07037851599714423746noreply@blogger.com0