SEARCH RESULTS

Creating a workout schedule that fits your lifestyle and goals is essential for long-term success. Many people start exercising with enthusiasm but quickly lose momentum because their routine is not sustainable or enjoyable. The key is to design a plan tailored to your needs, preferences, and daily commitments. This guide will help you build a workout schedule that works for you, making fitness a consistent and rewarding part of your life. Understanding Your Fitness Goals and Lifestyle Before you start planning your workout schedule, it’s important to clarify your fitness goals. Are you aiming to lose weight, build muscle, improve endurance, or simply stay active? Your goals will influence the type of exercises you include and how often you work out. Next, consider your lifestyle. How much time can you realistically dedicate to exercise each week? Do you prefer morning workouts or evening sessions? Are you more motivated by group classes or solo activities? Answering these questions will help you create a schedule that fits seamlessly into your daily routine. For example, if you work a 9-to-5 job and have family commitments in the evening, early morning workouts might be your best option. Alternatively, if you have flexible hours, you might choose to exercise during lunch breaks or late afternoons. Crafting Your Workout Schedule: Key Components When building your workout schedule, balance and variety are crucial. A well-rounded plan includes different types of exercise to target various aspects of fitness: Cardiovascular training : Activities like running, cycling, or swimming improve heart health and endurance. Strength training : Weightlifting, resistance bands, or bodyweight exercises build muscle and increase metabolism. Flexibility and mobility : Yoga, stretching, or Pilates enhance range of motion and reduce injury risk. Rest and recovery : Scheduled rest days allow your body to heal and prevent burnout. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with two or more days of strength training. For beginners, start with shorter sessions and gradually increase intensity and duration. Here’s a sample weekly workout schedule for a balanced approach: | Day | Activity | Duration | |-----------|---------------------------|-----------| | Monday | Cardio (running or cycling) | 30 minutes | | Tuesday | Strength training (upper body) | 45 minutes | | Wednesday | Yoga or stretching | 30 minutes | | Thursday | Cardio (HIIT or swimming) | 30 minutes | | Friday | Strength training (lower body) | 45 minutes | | Saturday | Active rest (light walk or recreational activity) | 30 minutes | | Sunday | Rest | - | Adjust this template based on your preferences and schedule. Tips for Staying Consistent and Motivated Consistency is the cornerstone of any successful workout schedule. Here are some practical tips to help you stay on track: Set realistic goals : Break your main goal into smaller milestones. Celebrate progress to stay motivated. Schedule workouts like appointments : Put your workouts on your calendar and treat them as non-negotiable. Prepare in advance : Lay out your workout clothes and gear the night before to reduce barriers. Mix it up : Avoid boredom by trying new exercises or classes. Find a workout buddy : Exercising with a friend can increase accountability and enjoyment. Track your progress : Use a journal or app to monitor improvements and adjust your plan as needed. Remember, flexibility is important. Life happens, and missing a workout occasionally is okay. The goal is to maintain a sustainable routine over time. How to Adjust Your Schedule for Maximum Effectiveness As you progress, your fitness level and goals may change. Regularly review and adjust your workout schedule to keep it effective and engaging. Here are some signs it’s time to tweak your plan: You feel bored or unchallenged. You experience persistent fatigue or soreness. Your progress plateaus. Your schedule or lifestyle changes. Incorporate new exercises, increase intensity, or modify workout days to fit your evolving needs. For example, if you initially focused on weight loss but now want to build muscle, increase strength training sessions and adjust your nutrition accordingly. For those interested in deeper insights on routine optimization , exploring expert advice can provide valuable strategies to refine your workout plan and maximize results. Making Your Workout Schedule a Lifestyle Building a workout schedule is not just about planning exercise sessions; it’s about creating a lifestyle that supports your health and well-being. Here are some final recommendations to help you integrate fitness into your daily life: Prioritize sleep and nutrition : Recovery and energy depend on good sleep and balanced meals. Listen to your body : Rest when needed and avoid pushing through pain. Celebrate non-scale victories : Notice improvements in mood, energy, and strength. Stay flexible : Adapt your schedule during travel, holidays, or busy periods. Seek professional guidance : Consider working with a trainer or coach for personalized support. By making fitness a consistent and enjoyable part of your routine, you’ll build habits that last a lifetime. Start small, stay committed, and watch your health and confidence grow.

How to Get Lean Without Losing Your Muscle Eat a little less, not too much less.  You want to eat slightly fewer calories than you burn every day. Not super low, just enough to get your body burning fat. Eat enough protein.  Protein helps keep your muscles from shrinking. Try to eat protein with almost every meal. Lift weights.  Keep doing strength tr Do some cardio, but not too much Cardio burns extra calories and helps with fat loss, but too much can hurt your muscle gains. Balance it. Sleep well & rest.  Getting good sleep helps your muscles repair. Also, let your body relax so you don’t get worn down. Watch your progress and adjust.  Use pictures, how your clothes fit, and how strong you feel -- not just the scale. If you’re losing strength or energy, consider eating a bit more or resting more. If you'd like to chat about 1 on 1 or group coaching. Email contact@karinarabin.com If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

Most people think the waist trainer is just about shaping the waist. But for me? It’s mental armor. I don’t wear it to bed because I need tighter skin — I wear it because my trauma doesn’t sleep. My old habits sneak in the moment I let my guard down. At night, the version of me who used to give up… tries to return. So I wear it as a reminder: You’re not going back. You’re not letting shame, self-doubt, or sabotage win. When I sleep in it, I’m telling my brain: “This body is 24/7. This commitment is 24/7. You don’t get to clock out on yourself anymore.” Yes, it pulls the skin tighter. Yes, it pulls the muscle closer. But more than anything — it pulls my mind into alignment. I wore one after my C-section. It supported me through the hardest healing season of my life. And now, it supports the woman I’m becoming — again. Only this time, it comes with a fitness plan. A new identity. A new standard. This isn’t about vanity. It’s about not giving up in the dark. And that’s why I created WaistedMom — because I know what it’s like to need support beyond the surface. The shaper is more than fabric; it’s a symbol of self-worth, resilience, and the promise that you’re not giving up on yourself. ——— If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

I've been giving away free help for years in my Facebook group. Join here Once upon a time, inside your body, there were millions of tiny locks on your cells. And every time you ate food, your body sent out special keys called insulin to open the locks so sugar could go inside and give you energy to run, play, and think. But here’s the twist: sometimes the locks start to get a little rusty. The keys don’t fit as well, and the sugar can’t get in. So the sugar just floats around in your blood, waiting, waiting, waiting. That’s what doctors call pre-diabetes—it’s like a warning sign that the locks are getting sticky, but they’re not broken yet. How to Shine Up the Locks The good news? Rusty locks can be polished! Here’s how: Eat “hero foods.” Protein (like eggs, chicken, or fish), veggies, beans, and healthy fats (avocado, nuts) are like polish for the locks. Candy, soda, and white bread are like sticky glue that makes the locks worse. Go on sugar-sweeping walks. After you eat, a 10-minute walk is like sending little sweepers through your body to clean up extra sugar. Build sugar-sponges (aka muscles). When you lift, push, or do squats, you grow muscles that soak up sugar like giant sponges. Sleep like a superhero. Even heroes need 7–8 hours of recharge. Bad sleep makes the locks rust faster. Chill out the dragon. Stress is like a dragon that breathes fire on the locks. Journaling, breathing, or laughing helps keep the dragon calm. The Ending You Get to Write Here’s the coolest part: you get to choose how the story goes. Pre-diabetes isn’t the end—it’s just the narrator saying, “Hey, pay attention, the locks need some care.” If you start polishing the locks now with food, walks, muscles, rest, and calm—you can totally reset the story and unlock more energy, more fun, and more adventures. The key is already in your hand. ——— If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

I've been giving away free help for years in my Facebook group. Join here In a bright kingdom by the sea, there lived Princess Mira . She wanted steady energy, a strong body, and a clear mind. Her Royal Cook brought many plans, but they were confusing. So Mira met the Three Macros —three royal helpers who live in every meal. 1) Sir Carbo (Carbohydrates) — “Your Royal Fuel” Sir Carbo bowed. “I give you energy  so you can think, move, and play. I also fill your muscle treasure chests  with glycogen , a special stored energy for workouts.” ( Cleveland Clinic , National Agricultural Library ) “When you don’t eat enough of me, you may feel the 3 F’s : foggy, forgetful, and fatigued. That’s your body asking for fuel.” (Different kinds of carbs act differently—whole grains, beans, fruits, and veggies tend to give steadier energy than lots of sugar.) ( Cambridge University Press & Assessment , Health ) Princess tip:  Before hard training, include smart carbs so your muscles don’t run out of glycogen. If they do, your body may not perform its best. ( Cleveland Clinic ) 2) Lady Fata (Fats) — “Your Royal Support” Lady Fata curtsied. “I protect your organs , help your body absorb vitamins , and help make important hormones . I also help you feel satisfied after meals.” ( www.heart.org ) “When you try to go super low-fat, many body jobs get harder. Keep healthy fats  like olive oil, nuts, seeds, avocado, and fish on the menu.” ( www.heart.org ) (Even scientists remind us that fats store energy, insulate us, and act as messengers for many body processes.)  ( NIGMS Biomedical Beat Blog ) 3) Captain Protea (Protein) — “Your Royal Strength” Captain Protea saluted. “I help repair muscles  after you exercise and help you feel full longer . Adults who train need me so their bodies recover well.” ( Health.gov ) “After tough workouts, carbs are the main refill for glycogen. A bit of protein with those carbs can also help recovery, especially if you can’t eat enough carbs right away.” ( MDPI ) How Princess Mira Built Her Plate Princess Mira made a simple plan she could follow most days: Half  her plate: colorful veggies and some fruit (smart carbs for steady energy). ( Health ) A palm  of protein: chicken, fish, eggs, tofu, Greek yogurt, or beans. ( National Agricultural Library ) A thumb  of healthy fats: olive oil, nuts, seeds, or avocado. ( www.heart.org ) Whole grains or starchy veggies  when she trains or needs more energy: oats, quinoa, brown rice, potatoes. ( Cleveland Clinic ) She learned that consuming too little fuel  can make her tired, and  that consuming too much can lead  to unnecessary storage. The right mix depends on her body, her day, and her training . (Everyone’s needs are different, which is why “one plan for all” rarely fits.) ( CDC , Health.gov ) Princess Notes on Shakes and Bars Mira sometimes enjoyed a protein shake or bar  for convenience—like a travel scroll—not a full royal feast. Most days, her main protein came from real foods first. ( National Agricultural Library ) At last, Princess Mira understood: Carbs  = primary fuel  and muscle glycogen . Fats  = support  for vitamins, hormones, and satisfaction. Protein  = repair  and strength. She kept her plan simple, kind, and steady—and her kingdom felt brighter every day. ——— If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

I've been giving away free help for years in my Facebook group. Join here Barbie’s Bright and Fit Adventure Once upon a sunny morning in Barbie’s pink dreamhouse, Princess Barbie woke up feeling curious and excited. She wanted to feel strong , healthy , and full of energy—but she didn’t know exactly how  to get there. A World Full of Choices Barbie started her journey by looking everywhere for answers. Some websites recommended the  Keto  plan, while others suggested Whole 30 , and some even offered a low-carb  diet. Others told her to run for hours or lift heavy weights—though Barbie secretly hoped to practice her favorite yoga poses. But the advice felt confusing, and it made her want to do nothing. A Spark of Realization Just then, Barbie waited by her mirror and had a spark of realization: everyone is different ! Some of her friends loved eating broccoli; others wrinkled their noses. Barbie liked vibrant blue, but her friend Skipper loved light blue. Even though they all looked at the SAME sunset, it felt different to each of them. Barbie smiled. “That’s it! There’s no one perfect way for everyone.” Barbie’s Perfect Plan Barbie decided to make a plan that felt just right for her: She did strength training  with her sparkly pink dumbbells four times a week—like practicing princess-y push-ups with fun music. On three other days, she danced, hopped, or rode her bike for cardio—always with her Barbie bunnies cheering her on. Each Sunday, she planned her meals and workouts as if she were planning a fun new vacation. Barbie learned that to stay fit, she needs to prepare for it. Just like she plans everything else she does. Best of all? She still ate yummy treats like her chocolate cupcakes that she made with protein and even enjoyed pretend “celebrations” with (sparkling) grape juice. This plan made Barbie feel excited, not like a chore. Every morning was a fun adventure, not a to-do list. And the best news? It helped keep her bright smile , her happy heart , and even her fairy-tale ailments (like pretend “dragon-sore” ankles or “unicorn allergy”) all feeling lighter. A Message for Everyone Barbie learned that: “You do you. I do me. We do it together!” Just like Barbie, everyone can find their own special way to stay happy and healthy—and that’s what makes it magical. ——— If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

I've been giving away free help for years in my Facebook group. Join here Embrace the Power of Structure "Listen to me now, not later: routine is your strongest muscle!" Set a daily schedule—breakfast, lunch, a mid-morning snack, dinner—to keep everyone fueled and maintain your sanity. A predictable rhythm helps cut chaos. 2. Train Your Meals with Batch Cooking & Rotation Train smart like you're moving, you pack 1 huge truck and move once: prep once, use all week. Cook a big roast or casserole on Sunday. Transform it into tacos, pasta sauce, or wraps. This multiplies your effort like compound sets! 3. Fuel with Focused, Balanced Nutrition Fit people, including myself, eat protein, complex carbs, healthy fats—six times a day. For your family, aim for balanced meals: Proteins : chicken, beans, tuna Carbs : rice, whole-grain pasta, sweet potatoes Veggies & Fruit : essential for energy and growth Tons of recipes on Pinterest if you are a visual learner. If your kids are old enough, they may also enjoy searching for recipes on Pinterest. Stay Budget-Strong Pay attention to how you pack those boxes when you move; you don't have much room. Use that example with a budget, paying attention to both cost and value. Utilize strategies such as stocking up on sales, planning, and selecting versatile ingredients to maximize your savings. Feed Their Souls (and Bellies) Efficiently Think of your stove as your gym—use one-pan meals or casseroles to maximize efficiency and minimize cleanup. If your kids are old enough, they can help in the kitchen and learn how to meal prep with you. That will also teach them a valuable lesson for their future. If your kiddos are picky, keep meals simple, tasty, and flexible—casseroles, wraps, soups—they work! Power Through the Week with Rotating Meals Create a plan for 30 meals tailored to a family of six. Rotate favorites with new dishes—prepping breakfasts and dinners on a predictable schedule keeps stress low. I use this seasoning, which is delicious, and one flavor is enough for whatever you're cooking. I save money on marinades and seasonings that I use to combine and create new flavors. click here Some simple meal planning methods include using a crockpot  or Instant Pot. Watch here how I use Instant Pot Sample “Karina Approved” Weekly Meal Plan Day Meal Idea Flexibility Tip Sunday Big batch (beef/chicken) with veggies Use leftovers for casseroles, wraps, and pasta dishes Monday Chicken, rice, beans, veggie side Stretch proteins with beans; add pantry staples Tuesday One-pot pasta with salad Easy, quick, minimal cleanup Wednesday Tuna or bean quesadillas + fruit Kid-friendly and frugal Thursday Cheap family casserole (e.g. tuna noodle, sloppy joes) Mix protein with starch for hearty meals Friday Homemade soup or chili + bread Use frozen veggies and pantry staples Saturday Meal kit DIY—organized components for cook-them-yourself meals, HelloFresh-style See the saving strategy from a mum of six Why This Works Efficiency = Energy Saving Batch cook once, maximize returns—like supersets in the kitchen. Budget Power Thoughtful planning equals fewer impulse buys and less waste—stronger financial muscles. Balanced Nutrition You’re fueling growing bodies with protein, carbs, veggies—that’s fundamentals, Karina-style. Flexibility for Real Life Sometimes it’s cast-iron skillet nachos, other times it’s taco night—adaptation is key. Kids Involved = Life Lessons Get kids helping—shopping, cooking, planning. They learn, you get help, and morale stays high. Be the family hero —you’re the dad or mom of the kitchen. With structure, simplicity, and smart prep, you can feed 10 hungry tigers… and maybe even look forward to dinner time. ——— If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

I've been giving away free help for years in my Facebook group. Join here Every day I talk to women who tell me the same story: “I gained weight because of menopause.” It sounds true, it feels true, and everywhere you turn, society reinforces the message that menopause equals inevitable belly fat, slower metabolism, and a body that betrays you. But here’s the truth you’re not hearing enough: It’s not menopause. Why Blaming Menopause Keeps You Stuck The moment you tell yourself, “This is menopause weight gain,” you also tell yourself there’s nothing you can do about it. It becomes a life sentence. You hand over your power to a label instead of looking at the real, fixable reasons behind the weight gain. Here’s what’s actually going on for most women: Lifestyle shifts: Less movement, more stress, more convenience foods. Muscle loss: With age, many women stop lifting weights, losing the very muscle that keeps metabolism high. Nutrition mismatches: Decades of dieting, restriction, and confusion around food choices. Hormonal changes: Yes, hormones shift — but they don’t force you to gain weight. They just make your body more sensitive to the lifestyle choices you already make. What Really Works You don’t need to “fight menopause.” You need to support your body. When you do, the results can shock you — no matter your age. Strength training: Building muscle is the single most powerful way to keep fat off and metabolism strong. Protein-first eating: Prioritizing protein stabilizes blood sugar, builds muscle, and keeps cravings in check. Stress management: Cortisol, not menopause, is the silent weight gainer. Practices like walking, journaling, or even just deep breathing lower it. Mindset reset: Stop telling yourself “this is menopause weight gain.” The story you believe is the story your body lives out. The Empowered Truth You didn’t “gain menopause weight.” You gained weight because of habits, lifestyle, and mindset shifts that happened to align with the season of life called menopause. The difference? If habits and mindset created it, habits and mindset can reverse it. You are not powerless. You are not broken. And you do not have to carry around an extra 20, 30, or 40 pounds just because you hit your 50s. It’s time to stop hiding behind the word menopause and start reclaiming your health, your confidence, and your body. Because the moment you say “It’s not menopause — it’s me, and I can change”… That’s the moment you actually start losing. ——— If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

I've been giving away free help for years in my Facebook group. Join here For me, fitness doesn't just start when I walk into the gym — it starts the night before. By 8:00 p.m., I'm already thinking about tomorrow. My bedtime routine isn't just about sleep — it's about setting the intention for a successful, fit morning. It's not a magic pill, but the routine itself  is magic because it keeps me connected to my fitness goals. Step 1 — Magnesium + Vitamin D I start my nighttime routine with a drink containing magnesium and vitamin D. This helps my body relax, supports recovery, and enhances my sleep quality. I used to rely on a cortisol pill every night to help me sleep, and while I still take it when I need it, it's no longer an everyday thing. Step 2 — Abs Lotion Next, I massage the abs lotion into my stomach. This is more than skincare — it's self-care. The soothing feel and the ritual of doing something just for me signal that it's time to slow down. Some days, I even apply it during the day because I like the way it feels. There are no rules here — just what feels good. Step 3 — WaistedMom™ Shaper (shop here) After lotion, I put on my WaistedMom™ shaper. Yes, sometimes I even sleep in it. I wear underwear over it because of the built-in opening, which makes it comfortable and practical. The gentle compression supports my core and back while I sleep, and it's a subtle reminder of my goals. Step 4 —  Bralette for Sleep  I've been wearing a sports bra to bed for years. It started when I was pregnant and my breasts were ginormous — the support just felt better, and now it's a habit I've kept. Why This Routine Works This sequence of small, intentional steps is my way of telling my body, "I've got you."  By the time I wake up, my body feels supported, cared for, and ready to move. My bedtime routine sets my mornings up for success — not by chance, but by choice. Check out my Morning Routine next. If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it's never too late to start building the body you desire. Your dream body is within reach!

I’ve been giving away free help for years in my Facebook group. Join here Pink Waist Trainer I wear the Pink Waist Trainer during weight-lifting workouts. It reduces strain on my lower back when lifting upright and prevents hyperextension during overhead lifts. The belt zips for comfort and includes a Velcro wrap for adjustable tightness, which helps me lift heavier and keep my core engaged—helping maintain a slimmer waistline. Since it's effortless to put on and remove, I even wear it during the day for extra waist support. Modeled like a corset and measuring 11 inches long, it extends from my torso down to my hips. I opt for a medium size, which isn’t too tight, allowing me to breathe comfortably. Due to kidney disease, I can’t wear a traditional tight waist trainer—this one offers support without restriction. Be sure to measure your waist carefully before purchasing to pick the correct size. Body Shaper The Body Shaper is my top seller. I sleep in it every night, and I sometimes wear it under a dress for date nights or special occasions. This shapewear provides extra compression in the belly area, offering smoothing, lifting, and toning effects. It feels soft like leggings yet snug enough to shape effectively. Note: It’s not your typical restrictive waist trainer, though I do use it to train my waist. Final Thoughts No matter which product you choose, how you wear it is entirely up to you—and results can vary. For best outcomes, pair any trainer with a healthy nutrition plan and regular exercise. Keep in mind that these are personal tools—no clinical studies back them. I’m simply sharing how I've incorporated each into my daily routine. I hope you love them as much as I do! Why This Edit Works Clear structure : Sections are well-labeled, and the removal of the Sweat Belt section sharpens the focus. Concise sentences : Split overly long sentences for easier reading Active language : The text speaks directly and clearly, enhancing engagement Consistency and tone : Keeps a friendly, personal voice while staying informative and professional. If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it’s never too late to start building the body you desire. Your dream body is within reach!

I’ve been giving away free help for years in my Facebook group. Join here These pumpkin muffins are truly the best! They're moist, buttery, and soft, packed with fragrant fall spices, and have just the right touch of sweetness. You don’t need a mixer to make them! Whether you're using pumpkin puree from a can or homemade, these muffins are easy to whip up and perfect for cozy fall mornings. Pair them with a warm cup of protein coffee to make your day extra special. Ingredients for Pumpkin Muffins: 1 3/4 cups of pumpkin spice level,  Level 1 powder  ( was flour) 1 1/2 teaspoons of baking powder 1/2 teaspoons pumpkin pie spice 1/2 teaspoon of salt 1/4 quarter teaspoon ground nutmeg 2 eggs 1/2 cup of virgin olive oil ( was canola oil ) 1 cup of packed light, brown sugar 1 cup canned pumpkin 1/2 cup granular zero calorie sweetener ( granular white sugar ) I’ve removed white flour, white sugar, and that terrible canola oil to make these pumpkin muffins healthier and more nutritious without sacrificing flavor. How to Make Pumpkin Muffins: Combine Dry Ingredients: In a small bowl, mix the flour, pumpkin pie spice, cinnamon, baking powder, and sea salt. Set aside. Combine Wet Ingredients: In a separate bowl, mix the pumpkin puree and melted butter. Then, stir in the brown and granulated sugars until dissolved and uniform. Add Eggs & Vanilla: Whisk in the eggs and vanilla until fully combined. Combine Wet & Dry Ingredients: Add the dry ingredients to the wet mixture and stir until smooth. At this point, you can add any mix-ins you like (e.g., chocolate chips, nuts, or dried fruit). Bake: Pour ¼ cup of batter into each muffin tin well, smoothing the tops. Bake in a preheated oven at 350°F for 20-25 minutes, or until a toothpick inserted in the center comes out clean. Cool: Let the muffins cool in the tin for 10 minutes, then transfer them to a wire rack to cool completely. Serving Suggestions:  Serve warm with cinnamon honey butter or pumpkin butter. These muffins also pair well with savory egg dishes or a pumpkin smoothie for a delightful fall breakfast. Storage:  Store in an airtight container in the fridge for up to a week or freeze for up to two months. Enjoy your delicious homemade pumpkin muffins! If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it’s never too late to start building the body you desire. Your dream body is within reach!

I’ve been giving away free help for years in my Facebook group. Join here When I first started using creatine, I wasn’t sure what to expect. I had heard about it for years — bodybuilders, athletes, and even fitness newbies all seemed to talk about it as if it were a secret weapon. But like with anything I put in my body, I needed to understand the why and how behind it. Now, it’s a staple in my routine, and I want to share exactly how I take it and the benefits I’ve seen. How I Take Creatine I keep it simple: Form: I use creatine monohydrate — the most researched and effective form. Dosage: About 5 grams per day. Timing: I personally take it post-workout, mixed into my protein shake. On rest days, I still take it once a day with water, just to stay consistent. No loading phase: Some people load creatine (20 grams per day for a week), but I’ve found steady daily use works just fine. Within a few weeks, the benefits show up. For me, it’s all about consistency. Missing a day here or there isn’t the end of the world, but keeping it part of my daily ritual makes it effortless. The Benefits I’ve Experienced Here’s what creatine has done for me: 1.Strength Gains My lifts feel stronger and more powerful. Creatine helps replenish ATP (the energy your muscles use during short, explosive movements), so I can push harder on heavy sets. 2.Better Muscle Fullness My muscles feel fuller and more hydrated. Creatine helps pull water into your muscle cells, which doesn’t just make them look better — it also supports performance and recovery. 3.Improved Recovery I notice less fatigue and soreness between workouts. It’s not a magic pill, but I recover faster and can get back to training without feeling beat up. 4.Endurance in Training Even during longer sessions, I have more in the tank. That extra rep or extra set adds up over time, and creatine has helped me push through plateaus. 5.Brain Benefits (The Bonus No One Talks About) This is one of my favorite underrated perks: creatine isn’t just for muscles. Studies show it supports cognitive performance, memory, and even mood. I feel more focused, especially on days I train hard. Why I Recommend It Creatine is one of the most studied supplements in the world. It’s safe, effective, and affordable. Unlike fad products that overpromise and underdeliver, creatine delivers real, measurable benefits — if you stay consistent. So, if you’re looking for something to boost your strength, recovery, and even brainpower, creatine might be the missing piece in your routine. My advice? Keep it simple: 5 grams a day, every day, and watch how your training and energy shift. If you're feeling overwhelmed, consider working with me as a coach. I can guide you based on your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal and workout plan, click here . Final Thoughts The path to strength and fitness is a journey, not a sprint. Embrace the process and remember that it’s never too late to start building the body you desire. Your dream body is within reach!