Build Your Own Mediterranean Meal: The Simple System for Balanced, Nourishing Plates

Build Your Own Mediterranean Meal: The Simple System for Balanced, Nourishing Plates

If you’ve ever looked at Mediterranean diet recipes and thought, That looks amazing—but how do I actually put it all together? this post is for you.

The Mediterranean Diet is known for its heart-healthy fats, vibrant produce, lean proteins, and wholesome grains—but more importantly, it’s a flexible, enjoyable way to eat. You don’t need complicated recipes or hours in the kitchen to make it work. You just need a simple framework.

That’s where the Mediterranean Meal Builder System comes in. It takes the guesswork out of eating balanced meals and helps you create endless combinations that fit your tastes, schedule, and goals.

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5 Delicious Low-Glycemic Dinners to Balance Blood Sugar & Boost Energy

5 Delicious Low-Glycemic Dinners to Balance Blood Sugar & Boost Energy

We’ve been talking about blood sugar management a lot with the rise of type II diabetes and other health conditions that are related to blood sugar imbalance. If you’re looking to keep your energy steady, reduce cravings, and support a healthy metabolism, focusing on low-glycemic meals is key. These dinners are designed to keep your blood sugar balanced without sacrificing flavor. Each dish features nutrient-dense ingredients, lean protein, healthy fats, and plenty of fiber — all under roughly 500–600 calories per serving. But first, let’s talk about the glycemic index.

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7-Day High Protein Meal Plan: Grocery List + Weekly Meal Calendar (Part 2)

7-Day High Protein Meal Plan: Grocery List + Weekly Meal Calendar (Part 2)

Welcome back! You probably landed here from the 7-Day High Protein Meal Plan (Part 1) — where we shared all of the delicious, protein-packed recipes.

If you happened to find this post first, make sure to check out the original meal plan for the full recipes and details.

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20 Easy, Healthy, Balanced Breakfasts (200–300 Calories)

20 Easy, Healthy, Balanced Breakfasts (200–300 Calories)

If you’ve been skipping breakfast or relying on sugary snacks to get by, these simple and satisfying meals will change the game. Each of these breakfasts is between 200–300 calories and most contain around 20g grams of protein — keeping you fueled, full, and ready to take on whatever your day holds.

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Metcon Workout: Total Body Burn in Minimal Time (30 minute workout)

Metcon Workout: Total Body Burn in Minimal Time (30 minute workout)

One of the biggest challenges we see in our fitness retreat guests is that they are time starved. And let’s be honest, who isn’t, right? Most people are juggling a lot today - family, career, health, relationships, finances, etc. Our goal is to provide easy tools and resources for you to take advantage of to make life just a little bit easier.

If you’re short on time but want maximum results, Metcon workouts (short for metabolic conditioning) might be your new go-to. These workouts combine strength and cardio in high-intensity intervals designed to improve endurance, power, and calorie burn — both during and after your session.

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7 Day Mediterranean Meal Plan: Grocery List, Weekly Calendar + Prep Tips (part 2)

7 Day Mediterranean Meal Plan: Grocery List, Weekly Calendar + Prep Tips (part 2)

If you found your way here from the 7-Day Mediterranean Diet Meal Plan, you’re in the right place. This is Part 2 of that post — your go-to spot for the complete grocery list, weekly meal calendar, and simple prep tips to help you get started with ease.

Everything you need to plan your week is right here, along with links to head back to the original post whenever you want to revisit the recipes.

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Perimenopause: Making Sense of the Chaos

Perimenopause: Making Sense of the Chaos

Perimenopause can feel confusing and messy — like, what is happening right now?
All of a sudden, what I could always count on — that monthly cycle with the cramps, the mood swings, the appetite changes, and the general uncomfortableness — isn’t so predictable anymore.

Now I’m feeling warm (okay, hot), more tired than usual, a little achy, and my brain doesn’t seem to be firing the same way it used to. My body’s temperature regulation? Off. My energy? Fluctuating. My patience? Also… fluctuating.

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