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GOOD ENERGY COACH

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GOOD ENERGY COACH

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07/31/2026

I don’t know who needs to hear this, but…

You don’t have to have it all together before you ask for help. 🤍

When Amy first reached out to me, she knew she wanted support… but part of her felt like she should wait until she had her workouts and nutrition “figured out” first.

Maybe she wondered if she’d be able to keep up.
Maybe she thought she needed to be more consistent before coaching would really help.

But here’s the thing…

That’s exactly when support matters most.

A coach isn’t there just for the seasons when everything is running smoothly.

A coach is there when your schedule is full, when travel makes routines challenging, when motivation comes and goes, and when you’re not quite sure where to start.

Amy was thriving in her career as an Executive Coach in Health Care, but she wanted her strength, energy, and confidence to reflect the woman she had become.

With a demanding schedule and frequent travel, movement and strength training had become the missing piece.

She didn’t wait until the “perfect time.”

She started where she was, and through online coaching and SHi LiFTS, she found her way back to strength in every sense of the word. 💪✨

The truth is, the stars rarely all align before we begin.

You don’t need to be perfectly ready.
You just need to decide that your health matters too.

If you’ve been waiting for the “right time” to invest in yourself, Good Energy Online Coaching is designed for women 40+ who want to get stronger, feel leaner, and get their energy back.

Send me “COACHING” and we can chat about whether it’s the right fit for you.

07/29/2026

Do I work out when I’m on vacation?

Well… it depends. On a lot of things!

One thing is for sure: I definitely do my best to stay active on vacation, because if I don't, inertia can set in and make getting back into a routine at home that much harder!

If I'm somewhere with a gym and I feel like using it, I will.

But honestly, vacation workouts for me usually look a lot more like long walks exploring a new city or mountain, and morning stretch sessions.

What I don't do is stress about it.

Being active doesn't have to look like a workout to count. Taking a few days off from structured exercise isn't going to undo the work you've put in.

What WILL set you back is coming home feeling guilty and burned out instead of rested and recharged.

A few things I try to keep consistent no matter where I am:
🚶 Walking as much as possible
💧 Staying hydrated, especially when traveling
🥗 Finding at least one solid meal a day with good protein and vegetables
😴 Protecting my sleep as much as I can

And as a bonus, all of that keeps my energy up so I can make the most of every vacation day… and not miss a beat when I return home!

And no, I'm not on vacation now. This pic was taken last November in Mexico ;)

👉 Follow me for more fitness strategies for women over 40 who love feeling fit, strong, and resilient.

07/27/2026

Hot take: a lot of barbecue food is actually really healthy.

Especially things like grilled chicken, burgers, fish, corn on the cob, and veggie skewers...

Because when you strip cookout food back to the basics, it’s mostly protein and veggies cooked over an open flame.

That's pretty much the definition of eating well!

The not-so-healthy foods that sneak their way in are usually the sides and extras.

None of that is off limits. But it's worth being intentional about your choices!

My approach at a cookout:
🥩 Load up on the grilled protein first
🌽 Fill half my plate with vegetables and lighter sides
🍮 Choose one or two things I really want and enjoy them

The goal isn't to be the person standing next to the grill eating plain chicken while everyone else has fun. It's to enjoy the cookout AND feel good afterward.

That's what sustainable, healthy eating actually looks like!

👉 Follow for more real-life strategies that help women over 40 reach their goals without giving up the things they enjoy.

07/25/2026

I don't always feel like cooking dinner either.

It’s why I meal prep.

I'm currently loving my 3-2-1 method (3 vegetables, 2 proteins, and 1 grain or starch prepped once a week)...

But sometimes meal prep for me is just cooking a double or triple batch of whatever I'm already making for dinner, and eating that for lunch the next couple of days.

Here's the thing about "not having time" to meal prep. It doesn’t have to be a major production. It just has to work for you.

A few ideas to get started:

✔️ Double your dinner and pack the leftovers for lunch
✔️ Hard-boil a batch of eggs at the start of the week
✔️ Cook a pan of sweet potatoes and squash and build meals around it all week

The hardest part isn't the prep. It's deciding to start!

If you're ready for simple strategies that make healthy eating second nature, GoodEnergy Online Coaching is designed for women over 40 who want to eat well without making it a second job.

DM me "coaching" to see if it would be a good fit for you!

07/23/2026

You’ve probably heard of PFAS (aka “forever chemicals”)... and they might seem like just another trend to watch out for.

But some plastics contain chemicals called “endocrine disruptors.”

They can mimic estrogen in your body, throwing off the hormonal balance you work so hard to maintain.

Labels saying "BPA-free" don't guarantee the plastic is safe.

Here's where to start:
✔️ Stop microwaving in plastic containers
✔️ Ditch the plastic water bottle
✔️ Swap your most-used storage containers for glass or stainless steel
✔️ Replace plastic utensils with silicone, wood, or stainless steel

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07/20/2026

Potato salad at the cookout? Yes, please!

🥔 Here’s why it’s a healthy (and tasty!) choice.

When you cook potatoes and let them cool, the starch changes structure and becomes something called “resistant starch.”

That means it acts more like fiber than a carbohydrate, helps keep you full longer, feeds the good bacteria in your gut, and has less impact on your blood sugar than a freshly cooked potato.

Plus, it’s delicious.

Simple Summer Potato Salad
Serves 4 to 6

2 lbs (900 grams) small red or yellow potatoes, cubed
3 Tbsp olive oil
2 Tbsp apple cider vinegar or white wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste
Optional add-ins: chopped celery, red onion, fresh herbs, hard-boiled eggs, capers, or whatever sounds good to you!

Cook potatoes in salted boiling water until just tender, about 12 to 15 minutes. Drain and cool completely. (Don't skip this step... it's what builds the resistant starch!)

Whisk together olive oil, vinegar, mustard, salt, and pepper. Toss with cooled potatoes and any add-ins you like. Refrigerate for at least an hour before serving.

Estimated macros per serving, based on 6 servings, potatoes and dressing only: 180 calories; 3g protein; 27g carbs; 7g fat; 3g fiber

Customize it: Add hard-boiled eggs for extra protein, toss in fresh herbs for brightness, or mix in whatever vegetables your family loves.

💪 Save this post so you have it for your next cookout, and follow me for more recipes that help women over 40 trying to rebuild their metabolism to reach their goals!

07/19/2026

If you're a woman over 40 who has been eating clean but still can't seem to lose belly fat, this one is worth a close read.

Visceral fat... the kind that builds up deep around your organs... is one of the most important health markers to pay attention to.

One of its sneakiest causes isn't what you're eating…

It's what you're DRINKING.

Always check your labels! 👀

✅ Follow me for more strategies that help women regain energy and loose fat.

07/18/2026

Want these sheet-pan recipes?

🍯 Honey Mustard Chicken Thighs
🫑 Mediterranean Chicken & Veggies
🌭 Turkey Sausage & Veggie Bake
🥣 Tofu & Sesame Veggie Bake
🥔 Lemon Garlic Chicken & Roasted Potatoes

Minimal prep.
Minimal cleanup.
Actual food.
All sheet pan meals.

And I put 9 of them into a FREE guide for busy women over 40.

👉 Comment Sheet Pan and grab it.

07/17/2026

Comment "SUMMER" to get your copy of my Summer Sheet Pan Dinner recipes. 📥

Sheet pan meals are one of my favourite recommendations for busy women over 40 who want to lose weight and tone up.

Everything cooks in one place, prep is minimal, and you don't even need a recipe.

Just follow this simple formula:
✔️ Protein + Veggies + Flavour + Healthy Fat (+ optional carb)

A few tips that make a big difference:
✔️ Use 1–2 Tbsp of oil per pan
✔️ Season generously with herbs, spices, citrus, and garlic
✔️ Don't overcrowd the pan so everything roasts instead of steams
✔️ Finish with fresh elements like lemon juice or herbs for big flavour

Bonus money-saver: frozen vegetables roast perfectly on a sheet pan and are just as nutritious as fresh.

Roast them straight from frozen at 425ºF/220ºC and spread in a single layer for best results.

Comment "SUMMER" to get your copy of my Summer Sheet Pan Dinner recipe guide and start enjoying simple, balanced, and healthy meals that take just a few minutes to prep! 🍽️

07/16/2026

This 15-minute AMRAP (As Many Rounds As Possible) workout is designed for women over 40 who want to stay consistent with their fitness, even on vacation… and even if they don’t have any gym equipment!

All you need is a little floor space and a timer.

Here's how it works: set a timer for 15 mins and move through the exercises back-to-back.

When you finish the last exercise on the list, start back at the top. See how many rounds you can complete before time runs out.

Your 15-Minute Vacation Mode AMRAP:
✔️ 10 squats
✔️ 10 push-ups
✔️ 10 reverse lunges (5 per leg)
✔️ 10 glute bridges
✔️ 10 mountain climbers (5 per side)

Move at a pace you can keep up for the full 15 minutes. The goal is to keep moving the entire time.

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Address

18A Huron Street
Collingwood, ON
L9Y1C3

Telephone

+17053510053

Website

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