Stay active on the go with my favorite Sculpt Society workouts, simple bodyweight routines, and hotel gym circuits to keep you feeling strong while traveling.

Hi friends!

How are you? I hope you’re having a lovely morning. We’re off on a little adventure: we’re headed to NYC! New York is one of my favorite places in the world, and I’m soooo excited for some Broadway shows, shopping, all the food and sightseeing. If you have any NYC tips or new faves, please send them my way! The last time I was there was a girls’ trip with Liv.

If you’ve been around here for a while, you know how much I love a good travel adventure. Whether it’s a family road trip or a long-haul flight overseas, I always feel better when I stick to some kind of movement routine while I’m away from home.

But let’s be real: staying active while you’re traveling can be challenging. Time zones, busy schedules, limited equipment, and wanting to relax can make it easy to skip workouts altogether. (And sometimes I do just skip workouts while I’m traveling.)

Over the years – between family trips, girls’ weekends, and long vacations – I’ve learned that you don’t need a fancy setup or hours in the gym to feel strong and energized while you’re out of town. Today, I wanted to chat about my go-to travel workouts, how I fit them into trips without it taking over, and the mindset tips that make fitness on the go feel doable and fun.

Staying Fit While Traveling: My Go-To Workouts + Tips

Why I Make Fitness a Priority When Traveling

When I move my body on vacation or while traveling for work, I notice:

My energy stays higher

I feel less bloated

I get to enjoy all the amazing food without the sluggish feeling

It helps me sleep better and manage stress, which is always appreciated

Most importantly, it’s not about “burning off” meals or forcing mysel to do something I don’t feel like doing. I usually look forward to moving my body each day (and it’s one of the ways I maintain my somewhat sanity lol). For me, it’s about keeping my routine, supporting my mental health, and feeling good so I can enjoy every moment of the trip.

My Go-To Workouts While Traveling

Here are my top three ways to move on the road — all tried, tested, and easy to customize to your schedule and location.

1. Sculpt Society App Workouts

If you’ve followed me for a while, you know I love The Sculpt Society.

It’s my go-to for travel because:

The workous are 10-45 minutes long — perfect for quick movement sessions and I can adjust depending on how much time I have.

You don’t need much equipment (many workouts can be done with bodyweight, but sometimes I’ll use 3 lb weights or an ankle weight)

They combine danc

Sharing 10 of my favorite gluten-free pumpkin recipes for fall!

Hi hi! How are you? I hope that you’re having a lovely week. I have a mentorship call today – I’m working with some IHPs to build their businesses and it’s been amazing so far!- and packing up for NYC. SO ready!

For today’s post, I wanted to talk about pumpkin things!! ’Tis the season for my favorite festive gourd.

(Dress is from RTR Unlimited that I ended up buying! Try it for 40% off with this link. Perfect for fall travel and events!)

I LOVE all things pumpkin… aka I like sugar, cinnamon, cloves, and nutmeg lol. The Pilot isn’t the biggest fan of autumn gourds, but thankfully we’ve raised two little ladies who enjoy all of the fun seasonal flavors along with me.

(Just a heads up that these are some Trader Joe’s and they are RIDICULOUS. SO so good. I couldn’t even snap a pic before P had ripped open the package.)

For fall, I wanted to share 10 gluten-free pumpkin recipes you can enjoy! Almost all of these are tried and true favorites we make again and again, with a couple of new finds in the list, too.

Do you have a favorite pumpkin recipe? Please link it up in the comments section!!

10 gluten-free pumpkin recipes for fall

Flourless pumpkin chocolate chip bars

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Can you build muscle in a calorie deficit? Learn how to lose fat, improve body composition, and preserve muscle while losing weight.

Hi friends! How was the weekend? I hope you had a great one! It was Liv’s school acution, which was a lot of fun, and we also had the usual things like basketball games, mass, and dinner with the fam. I roasted in my sauna blanket and watched The Voice. The Pilot came home after a long trip, so we were glad to have our favorite guy back!

Today’s blog post topic is a beefy one, and a question I get asked often:

Can You Build Muscle In A Calorie Deficit

If you have ever tried to lose weight, you know there are sooooo many methods promising results: intermittent fasting, low-carb plans, points systems, meal replacement shakes, juice cleanses, and the classic calorie deficit.

When I first learned about the concept of a calorie deficit as a trainer, I saw how effective it can be for fat loss. But I also noticed that many women who cut calories aggressively ended up losing not only fat, but also valuable muscle mass.

This is important because muscle is metabolically active tissue. It improves your body composition, supports hormone health, increases resting energy expenditure, and makes everyday activities easier. Building more muscle helps you burn more calories at rest and sustain your results.

A question I hear often is:

“Can you actually build muscle while losing fat in a calorie deficit?”

Today I wanted to answer this popular question, chat about what a calorie deficit is, how it works for fat loss, and what it really takes to build or maintain muscle while losing fat.

What Is Calorie Deficit

A calorie deficit happens when you consume fewer calories than your body needs to maintain its current weight.

Your body has a maintenance calorie level: the amount of energy required each day to keep you alive and active without gaining or losing weight. When you consistently eat below that level, your body draws on stored energy such as body fat to make up the difference.

For example: if your body burns 2,000 calories per day but you consume 1,500 calories, you create a 500-calorie deficit. Over time, this energy gap can lead to weight loss, ideally by mobilizing fat stores.

How Does A Calorie Deficit Work

Creates an Energy Gap

A calorie deficit forces the body to draw on stored energy – primarily body fat but sometimes lean tissue – to meet daily needs.

Affects Body Composition

While a deficit promotes fat loss, it can also lead to muscle loss if protein is inadequate or if you are not performing resistance exercises. Preserving muscle is KEY to achieving a lean, strong look rather than simply becoming smaller.

Impacts Performance and Recovery

Severe deficits can reduce energy levels, hinder performance in resistance training, and slow recove

Hi friends! I’m so excited to share this week’s episode with one of my good friends, Tina Haupert, where we dive into the fascinating world of peptides, functional nutrition, and how to actually build a healthy lifestyle that sticks. Tina opens up about her own health journey, how peptide therapy transformed her life, and why getting the basics of your health right is the real game-changer. If you’re curious about peptides but don’t know where to begin, THIS episode is a great place to start.

Here’s what we discuss:

• Tina’s journey from a healthy living blogger to a functional nutrition practitioner

• What peptides are and how they support natural body processes

• Understanding GLP-1s and the misconceptions surrounding them. She answers ALL of my tough questions about this.

• Microdosing peptides to minimize side effects and maximize benefits

• Why foundational health practices are crucial for effective peptide use

• How stigma around peptides is shifting as awareness grows

• And so. much. MORE!

Tina Haupert is a Functional Diagnostic Nutrition Practitioner (FDN-P), Certified Nutrition Coach, and founder of Carrots ‘N’ Cake. For the past 17+ years, she’s helped thousands of women lose weight, gain energy, balance their hormones, and build stronger, leaner bodies without giving up the foods they love. After personally battling ulcerative colitis, post-birth control syndrome, and the frustration of doctors not listening, Tina made it her mission to help other women get real answers and real results. Through functional testing and data-driven coaching, she helps women uncover the root causes behind their weight loss resistance, fatigue, and hormonal imbalances, so they can finally feel in control of their bodies again. Tina lives south of Boston with her husband, son, and pug, and loves walking, hiking, traveling (especially to Vermont) and discovering new restaurants with her family.

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Sharing some tips on how to detox your home with simple, effective swaps to reduce toxic chemicals, improve indoor air, and create a healthier living space.

Hi friends! What’s going on this week? I have a stacked morning with client calls and appointments, but am looking forward to the planetarium with P later today.

Today, I wanted to chat a little bit about healthy changes we can make at home and some of my favorite steps to create a cleaner living space. One of the biggest sources of toxins isn’t in our kitchen with the foods we eat; it’s in our home environment.

Everyday items, from the cleaning products we use to the candles we light, often contain toxic chemicals that can irritate our skin, disrupt hormones, and contribute to long-term health problems. These compounds also affect the planet, impacting waterways, soil, and even indoor air quality.

A healthier home doesn’t have to mean throwing everything out overnight. Today, I’m going to share some tips on how to detox your home so you can lower your exposure to harmful substances while keeping things practical, affordable, and sustainable. Of course, I always love hearing about your favorite tips and products, too, so don’t be afraid to shout them out in the comments below!

How to Detox Your Home

Some of the things I wanted to chat about:

The most common environmental toxins in our homes

Simple ways to identify and test for them

Practical swaps and habits to reduce your exposure

The goal isn’t perfection; it’s progress. It’s SO easy to get overwhelmed, but the reality is that even a few small changes can have a huge impact over time. If you’re also working on cutting down screen time and stress triggers, pair this with my digital detox tips for a more peaceful, less toxic home.

What Are The Most Common Environmental Toxins In Our Homes

Here are some of the biggest culprits that sneak into our everyday routines:

Toxic chemicals in cleaning products: harsh detergents, ammonia, bleach, and chemical disinfectants.

Volatile organic compounds (VOCs): released from certain adhesives, sealants, and traditional based paints.

Flame retardants: added to sofas, mattresses, curtains, and rugs to slow fires – but often linked to hormone disruption.

Plasticizers such as BPA and phthalates: found in plastic food containers, single-use water bottles, and cling wraps.

Pesticide residues: from lawn treatments, pest sprays, and even tracked in on shoes.

Synthetic fragrances: in candles, plug-ins, air fresheners, and personal care products like body lotion or hair spray.

Heavy metals: possible in older pipes, imported ceramics, or poorly made stainless