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Pumpkin + cottage cheese? I know it sounds strange, but this bowl is surprisingly delicious and it only takes about two ...
10/17/2026

Pumpkin + cottage cheese? I know it sounds strange, but this bowl is surprisingly delicious and it only takes about two minutes to make!

🎃 Pumpkin Cottage Cheese Bowl 🎃
(serves 1)

1 cup (225 g) low-fat cottage cheese
¼ cup (60 g) canned pure pumpkin (not pumpkin pie filling!)
½ tsp cinnamon
¼ tsp vanilla extract
1-2 tsp maple syrup or honey to taste
Optional toppings: granola, chopped pecans or walnuts

Stir everything together until smooth. Top with whatever sounds good and enjoy immediately.

It's high in protein, naturally sweet, and tastes like a treat!

Macros: 220 calories, 28g protein, 18g carbs, 3g fat

💪 Save this post because you know you’re going to want to try it!

✅ Follow me for more recipes that help women over 40 who want to lose 10-20 lbs reach their goals without giving up the foods they love!

Once fall hits, I definitely start wanting different food.More soups, pasta, chili, baked potatoes… basically all the wa...
10/16/2026

Once fall hits, I definitely start wanting different food.

More soups, pasta, chili, baked potatoes… basically all the warm stuff I haven’t wanted in months.

I LOVE IT. And I find ways to make it all healthier…

If I’m making pasta, I’ll add chicken or ground turkey and throw in a vegetable.

If I’m having chili, I’ll make sure there’s plenty of protein and beans in it.

If dinner is soup, I’ll add something that makes it more filling (like sweet potatoes) so I’m not hunting for snacks an hour later.

Nothing fancy. Still comfort food… still delicious!

📌 Save this for the next night you want comfort food without completely winging dinner.

I get asked about breakfast ALL the time.“I know I need more protein… but I am not cooking a whole breakfast at 7 AM.” 😂...
10/14/2026

I get asked about breakfast ALL the time.

“I know I need more protein… but I am not cooking a whole breakfast at 7 AM.” 😂

Totally fair.

One of my easiest go-tos is overnight oats with protein powder.

I’ll mix ½ cup oats with milk the night before, then add protein powder in the morning with berries, cinnamon… whatever sounds good.

I usually want my women over 40 getting around 25 grams of protein at breakfast.

It helps make breakfast more filling and gives you a really solid start on your protein for the day.

And most importantly… it does NOT require standing over a stove first thing in the morning!

Is breakfast is where you tend to get stuck?

Happy Thanksgiving! 🍁Wishing you a beautiful long weekend filled with good food, great company, and plenty of reasons to...
10/12/2026

Happy Thanksgiving! 🍁

Wishing you a beautiful long weekend filled with good food, great company, and plenty of reasons to be grateful.

From all of us at Good Energy, we hope your holiday is wonderful! 🧡

When the days get shorter, schedules get fuller, and holiday season kicks in...You’ve GOT to have a back-up plan for you...
10/06/2026

When the days get shorter, schedules get fuller, and holiday season kicks in...

You’ve GOT to have a back-up plan for your goals…

Because days can get thrown out of wack, fast.

Here’s what that looks like:

✔ A few quick, go-to breakfasts
✔ A 20 min HIIT workout
✔ Protein with meals (no matter what)

Nothing fancy, just simple, go-to’s in case life throws you off track.

Backup plans help eliminate decision fatigue. Use them to your advantage.

✅ Follow for more strategies for women over 40 working on building muscle and losing fat.

This is actually what I want for my clients.Being able to spend the whole afternoon hiking, feeling good, and not thinki...
10/01/2026

This is actually what I want for my clients.

Being able to spend the whole afternoon hiking, feeling good, and not thinking twice about whether I had the energy for it.

Of course people come to me wanting to lose weight.

And there’s nothing wrong with that.

But what makes me REALLY happy is when I start hearing things like…

“I have so much more energy.”
“I slept all night.”
“I feel strong again.”
“I actually wanted to go do something this weekend.”

Because this is what all the workouts, meals, walks, protein, sleep, and boring little habits are FOR. 😂

Your actual life.

I don’t want women over 40 spending all this time working on their health just to get better at following a health plan.

I want it to make everything else better too.

And that’s a huge part of what we work on inside The Little Black Dress Project.

If that’s what you want too, DM me Little Black Dress and let’s talk.

When I'm coming back after a vacation, I know one thing to be true: it can be hard to go back to my old routine!But I al...
08/29/2026

When I'm coming back after a vacation, I know one thing to be true: it can be hard to go back to my old routine!

But I also know something else…

When I put the power of the “Big Mo” in motion, it gets a whole lot easier.

Big Mo = momentum.

You’ve heard the saying, “A body at rest stays at rest, and a body in motion stays in motion.”

That’s actually Newton's First Law of Motion!

And it’s why getting (re)started is so hard. But it’s also why it’s so important to GET started so you can reach the “in motion” stage!

If you're thinking of getting started (or restarted) with your fitness and healthy eating, here’s your sign to get up and get going!

Yes, the first step may be the most challenging. But it’ll get easier. It’s literally physics!

💪 If you're a woman over 40 who is looking to lose fat and gain muscle, make sure you follow me for more tips and motivation to help your journey.

This is about that time my body told me what it needed (vs. what I wanted).A while back, I was absolutely crushing my st...
08/25/2026

This is about that time my body told me what it needed (vs. what I wanted).

A while back, I was absolutely crushing my strength-training workouts.

I felt amazing: I was getting stronger, had great energy, and had a ton of momentum.

And then one day I realized I did NOT feel amazing and… let’s just say my workouts felt more like they were crushing me!

What had happened? For me personally, it was stress.

I had a bunch of minor things happen all at once that combined to equal a major pile of stress.

Between my workouts and all those little things to handle (plus everyday life!), my body needed a break.

I was sore, tired, grouchy, and a delight to spend time around! (notsomuch)

Once I realized what was happening, I scaled back my workout intensity for a week or so and focused on recovery.

It sounds so simple, but it made a big difference…
The key is recognizing it when this happens.

I’m sharing this because as tempting as it is to put your fitness on autopilot, it’s important to listen to your body and give it what it needs…
..and sometimes what it needs isn't more. It's different.

If you've been feeling like what used to work no longer does, your body might be asking for a smarter approach.

That's exactly what I help women over 40 who are balancing health, fitness, and hormone fluctuations figure out through my online coaching system.

DM me GO and I can send over some details so you can see what that looks like for you.

👉 Follow for more real talk about fitness and wellness for women who are ready to work smarter, not harder.

Your weekly grocery run plays a huge role in reaching your fitness goals.Get it right and healthy eating almost takes ca...
08/24/2026

Your weekly grocery run plays a huge role in reaching your fitness goals.

Get it right and healthy eating almost takes care of itself.

Here's a simple strategy that makes it work FOR you:
✔️ Eat before you go so hunger doesn't make your decisions for you
✔️ Go in with a list and stick with it
✔️ Shop the same store every time
✔️ Scan labels quickly for protein, fibre and sugar
✔️ Make it a game and see how fast you can get in and out
✔️ Buy ingredients, not products

A little planning goes a long way.

📌 Save this for your next grocery run!

👉 Follow for more simple strategies for women over 40 who want healthy habits that fit real life.

You know those nights when cooking is the last thing you want to do?This is the recipe I make for those nights.It's easy...
08/22/2026

You know those nights when cooking is the last thing you want to do?

This is the recipe I make for those nights.

It's easy, packed with protein, and the leftovers make lunch a no-brainer.

🍲 Chicken and White Bean Stew
Serves 4

2 Tbsp olive oil
1 yellow onion, finely chopped
5 garlic cloves, smashed and peeled
1 tsp dried thyme
Red pepper flakes to taste
Salt and black pepper to taste
1 lb (450g) boneless, skinless chicken breasts
4 cups (960ml) chicken broth
2 (15oz / 425g) cans cannellini beans, drained
1 bunch kale, escarole, or another dark leafy green, stems removed and leaves coarsely chopped

1️⃣ Heat olive oil over medium heat. Add onion, garlic, thyme, and red pepper flakes. Season with salt and pepper. Cook, stirring often, until softened and golden, 8 to 10 minutes.
2️⃣ Add chicken, broth, and white beans. Bring to a simmer, then reduce heat to low, cover, and simmer until chicken is cooked through (165°F / 74°C), 10 to 14 minutes.
3️⃣ Transfer chicken to a bowl. Smash some beans against the side of the pot to thicken the broth. Stir in the greens and simmer uncovered while you shred the chicken.
4️⃣ Shred chicken with two forks. Stir back into the stew and season to taste.

Macros per serving: Calories: 435 | Protein: 43g | Carbs: 45g | Fiber: 10.5g | Fat: 9g
If you make it, I'd love to hear what you think!

📸 Tag me so I can see your version.

👉 Follow for more recipes that help busy women over 40 eat healthier without living in the kitchen.

Address

18A Huron Street
Collingwood, ON
L9Y1C3

Telephone

+17053510053

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