Why do women need more protein?

Why do women need

I am a #NOWWellness Influencer. In this post, I have included an affiliate link this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Why do women need more protein? And ways to get more protein daily.

Most adults’ diets consist of mostly carbohydrates and fats, which are vital macronutrients but protein is often neglected.  Most dietitians and nutritionists recommend a diet that is balanced in Protein, Carbohydrates, and Fats.  These are all macronutrients that give our bodies energy.  Each macronutrient is essential and has its purpose of fueling our body. That is why we need all to function well.  

Miseducation on how to fuel your body

I find with many of my clients there is a lot of miseducation on what Carbohydrates, Fats, and Proteins look like in daily living. Each person varies based on age, activity, body composition, ion, so there is no cookie-cutter fix. There is no magic formula to weight loss despite what people may promise. You also have to take into account food preferences and allergies. But for the most part, protein is lacking in most people’s diets, whether they are plant-based or animal-based protein consumers. Most people are just getting enough to get by, but adding more protein to your meals can have many benefits.

Why do we need protein?

Protein exists in every cell in your body. It is composed of amino acids, and protein is responsible for supporting the growth of new cells in the body.  It’s essential in the growth and development of children and teenagers. [THE U.S. National Library of Medicine,2021] Whether you get your protein from plants or animals, the human body needs to sustain and develop.    

How does protein fuel our body?

Whether it’s plant-based or animal, protein fuels your body with over 100,000 types of proteins found in 20 amino acids. (“What are Amino Acids? | Enhancing Life with Amino Acids | About us | Ajinomoto Group Global Website – Eat Well, Live Well.”, 2021) Protein is critical to function to:

  • repair our cells, 
  • Optimizes hormonal response, 
  • Strengthens your hair, nail, and skin are all affected by your protein intake. 
  • Protein helps to regulate your pH level and fluid levels in your body. 
  • Protein is used to transfer vitamins and minerals throughout the body and is also a source of energy.  
  • Protein is critical for the body to function well, and most people’s diets consist of less than 20% of their diet.  

How much protein should I eat per day?

Depending on your health, it depends on your protein intake.  In general, you need the same amount of protein that you break down to repair. If you’re injured or sick, you need more protein than if you’re not to repair. Pregnant women and those trying to strength train generally need slightly more protein than they break down.  

According to the Dietary Reference, Intake report protein consumption for a sedentary adult should be 0.8 grams of protein per kilogram of body weight (0.8 x your bodyweight). The average passive man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. But this is all dependent on your body weight. (2021)

How can protein help you with your weight loss goals?

Suppose you’re looking to lose fat and gain muscle. About 10-35% of your total calorie intake should consist of protein.  Despite what trends may say, to lose fat, you must have a calorie deficit.  A calorie is a calorie, but the quality of your foods affects your ability to function well. So, the type of food you choose to nourish yourself with, along with movement, reduced stress, and optimal rest, will result in changing your body composition. Check out my post on “Stress is stalling your weight loss.” 

Why should women eat more protein?

Most women are eating enough protein to get by, usually, 15%, which is on the borderline of deficiency. Many women should increase their protein intake up to 35% of the calories of their total diet can have some great benefits when it comes to changing your body composition and your metabolic health.(Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M., June 2005) 

Eating more protein can help:

Satiate and reduce appetite and cravings

Your weight regulating hormones response to protein causes you to become more full with less food. (Blom et al., 2006) 

A way to get more protein on your plate is to reduce your carbohydrate serving slightly and increase your protein serving slightly.  Also, consuming protein at night can help reduce your cravings late at night.  Try my Edible Protein Cookie Dough recipe found in the Sweets! No Sugar Dessert Cookbook for a high protein sweet treat at night time.  It was also found that maintaining a diet high in protein has helped them maintain their weight for those who had lost weight.

Aids in muscle growth

Protein is what helps renew our muscles. If you’re practicing a strength training workout like on the FaithFueled Life app, then you should be getting adequate protein to support and build muscles.

Protein gives you a metabolic boost as you digest

Protein has a high TEF (thermic effect of food), meaning that while you are digesting protein, it requires about 15-20% more calories to burn to digest. There has been a study that in a group of people who are higher amounts of protein there was 260 more calories burned than those who are lower amounts of protein (Bray et al., 2015

Protein promotes healthy aging

Staying active and consuming protein can help you age well and reduce the deterioration of muscle that comes with aging.  Getting higher amounts of protein along with moving your body can help you age well.

What are good sources of protein?

  • Soy
  • Nuts
  • Seeds
  • Grains
  • Vegetables
  • Beans and lentils
  • Skinless, white-meat chicken or turkey
  • Lean cuts of beef or pork
  • Fish
  • Egg whites
  • High-Quality Protein Powder (whey or plant-based)

What are some easy ways I can add protein?





















Try my  new favorite Fall Super Pumpkin Shake

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Do you think you’re getting enough protein in your daily intake?



U.S.  Library of Medicine. (n.d.). Protein in Diet: MedlinePlus medical encyclopedia. MedlinePlus. Retrieved September 19, 2021, from https://medlineplus.gov/ency/article/002467.htm#:~:text=Every%20cell%20in%20the%20human,%2C%20teens%2C%20and%20pregnant%20women. 

What are Amino Acids? | Enhancing Life with Amino Acids | About us | Ajinomoto Group Global Website – Eat Well, Live Well. (2021). Retrieved September 22 2021, from https://www.ajinomoto.com/aboutus/amino-acids/what-are-amino-acids

(2021). Retrieved September 22 2021, from https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx

Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M. (2005, June). Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. The American journal of clinical nutrition. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/15941879. 

Blom, W. A. M., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., & Hendriks, H. F. J. (2006, February). Effect of a high-protein breakfast on the postprandial ghrelin response. The American journal of clinical nutrition. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/16469977. 

Bray, G. A., Redman, L. M., de Jonge, L., Covington, J., Rood, J., Brock, C., Mancuso, S., Martin, C. K., & Smith, S. R. (2015, March). Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. The American journal of clinical nutrition. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/25733634. 

How can children stay healthy?

I am a #NOWWellness Influencer. In this post, I have included an affiliate link to this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

How can children stay healthy?

Supporting your children’s immune system is something we should do all around. Now is a great time to begin.  I have so easy ways you can support your family’s immune system!!⁣ 

Your immunity is your body’s defense mechanism, and supporting your immunity is essential. In the past, I have shared ways to support your family’s health, but I wanted to share how you can specifically support your children’s immunity and health.

I am sure you’re already doing a few without realizing it!⁣

1. Encouraging daily joyful movement

Our American Society needs more movement.  With our lifestyle today, there is less and less movement and more sedentary moments. This needs to change to help support your child’s immune system. One way to begin making movement part of your daily routine is setting up a scheduled time to move as a family. Also, let kids play without rules or expectations. Children don’t play anymore, and developmentally, it’s good for children to play outdoors. Whether after a dinner walk or Morning Stretching, starting these habits with your children can become habits they will continue for the rest of their lives. 

Walking to local places instead of driving can encourage movement. Try taking visits to nearby parks if available and encouraging your kids to play.  Too often, children are on their devices and sedentary.  Riding bikes, skating, or outdoor play for 20-30 minutes can be beneficial to supporting your children’s immune system.

2. Hydration

Water is boring!

I get it, but it is needed for all living creatures to survive, and proper hydration can help support your child’s immune system as well as start a habit that will continue into adulthood.  Kids who drink water become adults who drink water. I’ve shared the adverse effects of moving dehydrated for adults. Check out my post Are you working out dehydrated?

According to Healthychildren.org, Depending on the age depends on the amount of water a child should consume.  Infants are recommended to drink 4-8 ounces of water a day.  Toddlers ages 1-3 years need about 4 cups of liquid beverage per day. For children between ages 4-8 years old, it is recommended about 5 cups per day. 1 

But water is boring, so what are some ways to get your kids to drink water?

  • Try “eating” your water with fruits and vegetables that are high water content like cucumbers, iceberg lettuce, celery, tomato, watermelon, cantaloupes, strawberries, oranges, etc. grapefruit. Adding some of these high water content fruits and vegetables to your plate is a great way to “eat your water” and add some powerful vitamins and nutrients to your children’s diet.
  • Or you can infuse your water with some of these high water content fruits and vegetables.
  • Add fruit to your ice cubes; it’s a great way to entice your children to drink more water.
  • Try Coconut Water popsicles which are great for hydration and a great cool treat. My kids love popsicles. Try the Coconut Water Slender Sticks

3. Nourishing Well

Another challenge is nourishing your kids when you’re combating C.R.A.P Food (Carbonated Beverages, Refined sugar, Artificial Colors and flavors, and processed food) which tastes good. It is heavily advertised to our children, and everywhere it’s hard to encourage your children to eat F.O.O.D.

My girls will choose fries over roasted potatoes any day. But encouraging F.O.O.D ( Fresh fruits and vegetables, Omegas 3s and 6s, Organic or Natural Protein, and Drinking Water) as alternatives every chance I get is sometimes a victory, and sometimes it ends in defeat. Still, I continue to offer them better options despite the challenge. 

Another thing that I do to encourage my girls to eat F.O.O.D is to include them in the meal planning, shopping, and preparing. Initially, it takes patience, effort, and time but taking the time when they’re little produces kids and teens who can make meals. And I’m grateful when my girls make dinner. 

They also prefer healthier options now, but it took years of “no thank you taste” and an open mind. Check out my post. Four Ways to get your family to eat clean

4. Washing hands

Kids are more aware of keeping their hands clean, but they can always use a reminder. 

5. Rest Well

Rest is how our bodies recover and develop. Children need an adequate amount of rest because their bodies are developing. Keeping a sleep schedule that has 9-15 hours a night (depending on thier age) helps your child recover, develop and support their immune health.

6. Eat more fermented foods or probiotics.

Adding fermented foods to your children’s plates can be a challenge. NOW® Probiotics chewable BerryDophilus™ is great because it combines several probiotic bacterial strains that support gastrointestinal health and a healthy immune system. It also creates an ideal gut flora for nutrients to be absorbed, and there’s no sugar. It’s sweetened with xylitol so that it won’t cause harm to your teeth. Fermented foods are still a great addition to feed the probiotics.  BerryDophilus™ is a great “insurance” they have happy guts!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

7. Supplement wisely⁣

Supplements are a waste if your kids won’t take them. They need to taste good, but they also need to have high quality. When looking for children’s supplements, check out this post on what to look for in your children’s supplement company

There are so many recommendations for supplements to help support your immune system.  What you take is important but where it comes from is more important.

If you’re looking for quality, trustworthy supplements to help support your children’s immune health. I would check out NOW®, whose quality standards are above and beyond and a reliable company for your family’s needs. 

Some extras that you are probably already doing without knowing are the behavior, you model.

8. Model Healthy Coping Skills

Children observe what we do and how we act. Modeling healthy coping skills is a great way to set up the foundation for your children to navigate their own emotions. Also, having open dialogue so that children can express their feelings and sort them out is excellent for them to feel supported and loved.

9. Love, Support, and Positive Feedback

The basic need of our children is to feel love and secure; creating structure, stability, and nurturing your child looks different for every child. It is a way to support them in their wellness and health.  Our environment and social setting have everything to do with our wellness. 

10. Participate and set the example

Don’t just say it! Do it!  When children see their parents joyfully moving, nourishing well, setting boundaries, coping, and resting. It’s an example for them to follow.  So, support your health so that you can support your children’s health and make it a family affair. We are so much stronger together.  

Supporting your child’s health is as unique as your children’s and an ongoing job. It may change as they get older, but these are some foundations for you to begin.

 Check out my NOW® Immersion post where I visited the manufacturing facility in Illinois and saw firsthand the testing and quality that goes into every bottle and product NOW distributes to their consumer. 

You can find many supplements and check out their children’s.  Use the code FAITHFUELED to receive 20% off your purchase at www.nowfoods.com.

Which tip did you find the most helpful?





  1. Choose water for healthy hydration. HealthyChildren.org. (n.d.). Retrieved October 1, 2021, from https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Choose-Water-for-Healthy-Hydration.aspx#:~:text=To%20stay%20well%20hydrated%2C%20children,8%20cups%20for%20older%20children. 

Intermittent Fasting Lowdown

My Full Disclosure Policy

Intermittent Fasting has been pivotal in my weight loss

I have a confession I haven’t been 100% forthright in my weight loss journey.  For about ten months I have been intermittent fasting.  When people ask me how I lost 70 lbs, I always say it was through Pray, Eat Well and Exercise. It never occurred to me that Intermittent fasting had something to do with it too but looking back it probably has helped me tremendously.  It wasn’t until I was talking to someone about how I intermittent fast and she said, “Well, De that sounds like your secret formula.” I never thought of it like that because at this point it’s second nature I have been doing it for almost a year now.  

Intermittent Fasting is an eating pattern that alternates through fasting and feasting periods.  Fasting has been practiced since Biblical days and now modern day science can give you a definition of the benefits of this longtime practice.  It is also prevalent in the Fitness and Health Industry, and now there is a resurgence of people fasting other than for Biblical purposes.

According to the National Institute of Health, there are so many benefits to fasting:

  • Reduces inflammation. Inflammation can have some adverse effects on the body. It’s the way your body responds to outside threats like stress, infection, or toxic chemicals. An overreaction can cause your body to “fight” itself which can lead to chronic diseases among other things.  Fasting has been
  • Optimize energy metabolism- your body uses what it has more efficiently during fasting.
  • Bolster brain function.  According to a National Institute of Health Study, “The behavioral responses to Intermittent Fasting are associated with increased synaptic plasticity and increased the production of new neurons from neural stem cells” (Lee et al., 2002). Meaning your brain sends signal better and creates new signals more often.
  • Protects against diabetes, cancers, heart disease there has been studies that intermittent fasting during chemotherapy has helped reduce the toxicity levels in cancer patients and improving they’re well during treatment. (Lee et al., 2012).
  • Protects against neurodegeneration (such as Alzheimer’s). When you are fasting your body will utilize fatty acids for energy; meanwhile, your brain is using ketone, amino acids, and other free fatty acids. Studies show that “a human can survive for 30 or more days in the absence of food.”  It has also been hypothesized that the process of Ketolysis that happens during prolonged fasting has had improved the aging process and had a positive effect on mice with Alzheimer’s disease.
  • Reduces obesity, hypertension, asthma and rheumatoid arthritis.
  • Fasting has the potential to delay aging 

How I do it?

You’re going to find a lot of different methods.  Everyone has the secret sauce but if you do your research, follow common sense you can fast too.  Three methods of intermittent fasting can be found with lots of different names and variations, but I will give you the fundamentals.

There is the controversial 5:2 Method: Where you eat your calorie regimen for five days but two days consecutively you eat 500-600 calorie.

There is the 16/8 Method:  This method was popularized by Leangains and has been called “Leangains protocol”; You do a 16 hour fast and then an 8-hour feast or eating period.

There is the Eat-Stop-Eat Method: This is when you feast you fast for 24 hours 1-2 times per week.  It’s usually dinner to dinner, so you have overnight, but it’s still hard to withstand from food for 24 hours.

I do a combination of the 12/16/8 method and Eat Stop Eat Method.  It sounds very confusing but like anything, once you’ve been doing it for so long becomes second nature.  I do a 12 hour fast daily; kitchen curfew is 8:30 pm (which is late) and then the I don’t resume eating till after 8:30 am.  On arm days I typically do a 16 hour fast I will do kitchen curfew at 8:30 pm and then begin eating the next day at 12:30p.  On Sunday’s I usually do a stop to eat.  From Saturday dinner time to Sunday dinner time I fast. I’m not going to lie at; first, it was crazy hard, but now I don’t have an appetite until dinner Sunday.  I don’t usually do anything other than Church and nap. It’s a beautiful day to relax, fast and worship.

Why I do it? How

When I fast I feel better and I have more energy. I am not snacking all day, and it’s easier to hit my macros in my 8-12 hour feasting span. I plan fewer meals, and they are more massive and more nutrient dense to get all that I need.  Having lots of small meals has me in the mindset of continually nibbling, and I need to sit and eat meals if not I end up biting more than I intended. It helps to boost my metabolism as well while I am eating for my goals.  I have found it very useful in my weight loss journey and contribute it to my belly fat loss as well.

Should you do it?

If you are currently underweight or have a history of eating disorders, I would not recommend fasting.  If you want to try another approach at your nutrition and the way you eat I would try it for a week and see if it makes a difference.  Try it longer to have a lasting effect.  It’s really up to you, but I would inform myself before “joining a challenge.” The most adverse side effect of intermittent fasting is hunger.  Other than that it is beneficial unless you have a preexisting condition that prolonged fasting would effect such as diabetes.  With any nutrition program, you should consult your doctor first. Also, intermittent fasting is not going to replace getting prayer, rest, exercise and eating nutrient-dense food.  This is in addition to your existing exercise routine.

Where do you begin?

Begin with a 12 hour fast for at least three days a week and graduate as it gets easier.  Nothing crazy stop eating at a specific time every night and don’t begin again until 12 hours later.  I would also encourage you to drink up your water during this time it will help you with cravings and meet your hydration needs.  It’s that simple. The more complicated it, the less efficiently it is adapted.  You’ll know when you’re ready to try other methods of intermittent fasting.

Some basic considerations:

  • While fasting it is okay to drink, water, coffee, tea, and no sugar beverages.  I like to start my days off with BulletProof coffee which is Organic Coffee, 1 Tbsp. Coconut Oil, 1 Scoop of Vital Proteins Collagen and a little Cinnamon or Chai Spice Mix I don’t do Protein Shakes, Meal Supplements or Dairy Products while fasting
  • I thought breakfast is the most important meal of the day and it should not be skipped.  Breakfast is essential, but the positive effects of fasting on your body supersede the impact of well-balanced lunch.
  • Should I take supplements or medications while fasting? Most supplements and medications recommend consuming with a meal because they are fat-soluble. Of course, consult a physician, but you should probably wait until you resume eating to take your supplements and medications.
  • If you workout early in the morning and concerned about fasted workouts they are found.  There has been lots of research on the benefits of a fasted exercise.  I also recommend Branch Chain Amino Acids or BCAAs to drink before or during your workout.
  • I don’t want to lose my muscle gains.  Muscle gains are from proper protein intake.  During your feasting time, you should be making sure you are getting the appropriate amount of protein to nurture muscle growth and prevent loss. There have been studies that intermittent fasting will result in less muscle loss than if you restrict your caloric intake.
  • I don’t want to get Metabolic Damage from fasting and slow down my metabolism.  GRR!  Another lack of research that is going around I’m not sure if it’s to scare women or people don’t check their facts but short term quick boost metabolism.  It’s fasting for long periods of over three days that can cause damage and a suppressed metabolism.

Here are 5 Do’d and Don’ts of fasting!


Have you ever intermittent fasted?



What does foam rolling do?


Have you ever wondered? What does foam rolling do? There are so many benefits to foam rolling for stress, movement prep, and muscle recovery.

This post contains Amazon Affiliate links that I posted for my foam roller recommendations. I receive a commission for orders purchased through the links.  Although, I am compensated through these purchases, the opinions expressed are my own. My Full Disclosure Policy  

What does foam rolling do?

Do you know what foam rolling does? It relieves your tensed neck from stress.  It’s great to help prepare your muscles for a workout, and its an optimal recovery from any type of strength-based training. I’ve always wondered what does foam rolling does?  The technical term for foam rolling is a self-myofascial release (SMR) technique.  Which basically means giving yourself a massage to release tight muscles. Foam rolling or SMR can be beneficial to relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. I always suggest that my clients’ foam rolling before our sessions and after our sessions to receive the most benefits.

Check out this post on the Importance of Warm-Up and Cooldown. 

Foam Rolling while at Home

Until I took a class at Idea World Convention, being at home has made me aware of the need to foam roll.  I never knew what to do to foam roll until I attended a foam rolling workshop hosted by Trigger Point and taught by a professional fitness idol of mine, Michael Piercy. It’s also as a trainer, something that I recommend to my clients.  I find that I foam rolled more because I demonstrated foam rolling technique as well as used foam rolling tools like the Hyperice Hypervolt on clients to help released inhibited muscles.  Quarantine life has made me realize how spoiled I’ve become to modern-day luxuries. We are all beginning to realize that we had many self-care practices in place that we aren’t able to continue at home like it was before. 

Foam Rolling should be done daily

Actually, only one. My weekly massages can never replace the necessity to foam roll before and after exercise. Especially as I age, I find the need increases. Weekly massages are excellent for self-care and to hit specific problem areas.  Usually, I get a sports massage. When COVID 19 began, I was just getting back to my regular massages routine after a two-month break.  Mostly out of the necessity of prepping for my show and training six days a week.

I started getting regular sports massages about three years ago.  I was always sore, imbalanced, overcompensated, and just needed some trigger points rubbed out. Especially my Shoulder, Back, Hips, and calves. It may be a long time before I return to weekly massages. I can already feel the effects of missing the last five weeks. Even when I don’t see her, I need to practice foam rolling. You should include foam rolling with every workout. Foam Rolling and stretching are high for everyone to do.  It’s much easier if you have the correct tools to get the job done.  There are many options out there, even stores like Five and Below have SMR tools.  Just keep in mind:

“Not all foam rollers are made equally.”

I‘m grateful for Self Myofascia tools I have to help with recovery while we are staying at home. SMR, massages, and recovery should be an added part of your training program. To give your body the optimal performance and recovery.

There are many benefits to Foam Rolling.

  1.   Self-myofascial (SMR) or foam rolling helps prepare the body for movement and accelerates recovery.
  2.    Self-myofascial (SMR) or foam rolling can help an athlete reduce the chances of repetitive stress injury.
  3.    Self-myofascial (SMR) or foam rolling can minimize muscular imbalances.
  4.    Self-myofascial (SMR) or foam rolling can improve overall flexibility, function, and athletic performance.
  5. Self-myofascial (SMR) or foam rolling can help to reduce and eliminate stored tension in muscles, which aids in alleviating aches and pains. When you foam roll, you may feel discomfort, but you will feel relief.
  6. Self-myofascial (SMR) or foam rolling can promote the release of endorphins. The release of endorphins helps to reduce pain, which reduces “trigger points” or susceptible areas.
  7. Self-myofascial (SMR) or foam rolling can increases circulation, allowing oxygen and other nutrients to reach the muscles and other soft tissues. The increased circulation helps reduce muscle soreness and improve tissue recovery.
  8. Self-myofascial (SMR) or foam rolling can improve your joint range of motion, which helps restore movement while performing a task or exercise.

What do you do after you foam roll?

Foam Rolling is a great way to release the muscle. NExstretch the tissue so that it won’t go back to the previous state and increase the movement of the muscle.  I like to stretch within 20-30 seconds after foam rolling a specific body part.  Lengthening the muscle can be very beneficial to the pre-exercise movement and post-exercise recovery.

Foam Rolling is meant to be done at home

Make sure the next time you train, you foam roll at home before you go or at the gym. Foam Rolling or SMR is meant to be done to yourself and a much more affordable way to tackle trigger points, then getting a weekly massage. It’s best to foam roll before and after training. It helps to prepare and recover your muscles for optimal performance.

Your warmup should include the following four phases:


  1. Lengthen

  2. Activate

  3. Integrate

It’s a great way to introduce foam rolling to your Warmups and Cooldowns.  Check out my post on Workout Safety: Warms Ups and Cooldowns Post



Here are the foam rolling tools I would invest in for the long term recovery

Foam Roller

what does foam rolling do

Your basic foam roller that you will see at most gyms and in stores. It’s simple and, when used correctly, can get your muscle released. I will be making some foam rolling videos soon. Subscribe to my YouTube to be the first to check them out.






Upgrade from Basic Foam Rollerwhat does foam rolling do

Trigger Point Grid I recommend The Trigger Point Grid for some many reasons.  I prefer it over the basic foam roller because it’s more firm.  The inside is almost PVC pipe material versus an entire foam cylinder like the basic foam roller.  It’s covered with foam and has ridges around it you can use almost like a massages as you rock; side to side and then roll; back and forth to release trigger points.  This is an excellent upgrade from the basic foam roller, and it will knead those knots out.  Check out the Trigger Point Grid. 




Upgrade from the Trigger Point Grid

what does foam rolling do

Vibrating Massage Rollers are becoming very popular.  I discovered HyperIce three years ago at Idea World Convention 2017. I have been in love ever since there is lots of science backing the value of Vibrating Self-Myofascia.  The Hyperice Vyper is a great release tool.  The vibration reduces the tension and pain of foam rolling, opens up the veins for optimal blood flow, and you feel the results immediately. Check out the HyperIce Vyper 2.0






What does massage balls do?

Trigger Point Massage Ball

Massage Balls do the same thing as other massage tools, but their shape allows you to get into certain body areas comfortably. The Trigger Point Massage Ball is great for my neck, Quadratrus Laborum, aka QL, aka “lower back pain” and smaller balls are great for your hands and feet. The Trigger Point has massage balls in several sizes which is great to have more variety and sizes. I used to have all three but lost one on vacation a few years ago.  Trigger Point Massage ball has three layers; each layer of color is a different density, so it feels like a finger massage in all the right places.  Giving you a deep tissue massage in those problematic areas. I definitely recommend adding this ball to your foam rolling collection. Check out the Trigger Point Massage Ball.




Upgrade from the Trigger Point Massage Ball

Adding vibration increases the benefit of your foam rolling sessions by having all the benefits of SMR and then adding the benefits on increased circulation, vein dilation, muscle recovery, and reduces pain and soreness.  My next addition to my SMR tool collection will be the HyperIce Hypersphere.

What does foam rolling stick do?

Trigger Point STK Contour Orange

Like all the other SMR tolls, foam rolling sticks are to help you massage trigger points from your muscles.  Sticks are just another way of getting to muscles that are hard to get to with a Cylinder or Sphere foam roller.  Sticks are also great to travel with but can be hard to use in all places if you lack flexibility.  I use my sticks for my calves. With my family’s assistance, use it on my shoulders and back.  You can lie on it too if you’re by yourself and roll those trigger points out. Check out the Trigger Point STK Contour Orange.




Trigger Point GRID STK

I love this foam roller because it’s having all the ridges of the grid in a portable stick.  The Trigger Point Grid STK is my travel buddy, especially when I go to Fitness Conventions or places like Fit Approach Empower Summer Camp. This is great for someone who is a hotel gym travel job once we can travel again. In the meantime, add the Trigger Point GRID STK to your wishlist.





Foot Foam Rollers

My other recommendation for runners and if you have foot issues is Sole Healers. Also, Check out my post on how to take care of your feet! I have lots of great tips!

what does foam rolling do


Other Foam Rolling tools


what does foam rolling do


I have been sharing my hip issues that probably stem from my birth. I was born with a dislocated hip.  Through my journey of Integrative Medicine

At Idea World Convention 2019, I got a chance to check out the Pso-Rite, and despite my face and grown, I came home with these two Pso-Rites. The Full size and mini. It’s sturdy plastic, and you place pressure on what every ails you within 20-60 seconds; you will feel a release.  I also love the mini; it’s an excellent replacement for fingers when giving a massage with your hands.




what does foam rolling do

HyperIce Hypervolt

The HyperIce Hypervolt is probably my favorite Massage tool.  I use it two or three times a day. Especially when I am in the gym, I love it so much I purchased it for our home. It gets used several times a day.  It has all the benefits of every tool above but in the palm of your hand. You can control the intensity of the vibration, and it has four different massage heads to tackle your trigger point.  This is the absolute best muscle release tool on the market that I have tried.  Check out the HyperIce HyperVolt.




What should you use to foam roll?


Whatever foam rolling tool you use, make sure that you do it before and after your workout.  Don’t rush, spend time on your trigger points, and follow it with stretch. It will help you feel better and train better.


Do you have any SMR or foam rolling tools?  Which one is your favorite? Which one do you want to try?












Easy, quick healthy family meals

This is a sponsored post from Perdue Farms, although I am compensated for this post. My thoughts are my own. My Full Disclosure Policy

Planning family meals made easy.

When I meal planned family-friendly dinners consistently, we saved money, ate better, and spent more time connecting. I am reflecting and looking back on what I want to change in the New Year. I want to go back to having family meals together with work, sports, and extracurricular schedules. It’s hard to make time for family dinners like when the girls were little. Family dinners are less effort when the meals are planned, and I have all the ingredients. Perdue Farms Easy gathering Bundle Box inspired me to get back into meal planning.  

how to meal plan family meals in 30 days

I used to do and want to begin again is meal planning for 30 days. It helps me budget better and makes shopping much more manageable. Having a variety of options and all the ingredients makes me want to cook more. It’s the prepping and planning that I don’t like, but I love to make a delicious meal.  

How do you plan family meals for 30 days?

I found it very easy to plan 30 different meals for the family if you get them involved. I make a list with three columns. One for the divas, one for my husband, and one for me with ten spaces to fill their favorite meal. It’s that simple, and I find they rarely duplicate, but if they do, it’s 30 days, and a family fave it will get eaten anyway. The goal is to have a variety and make something that everyone will eat.  

Perdue Farms Easy Gathering Bundle Box

I recently tried Perdue Farm Easy Gathering Bundle, a new meat subscription box from Perdue Farms. You can have a variety of meats shipped directly to your door. Ready to be placed in your freezer or thawed and cooked. It made meal planning even easier because I didn’t have to do the shopping. 

Where can you get organic chicken and premium meat for family meals?

Since attending Shift Con, I have been trying to make sustainable efforts and eat organic meat. With Perdue Farms Easy Gathering Bundle Box, I can do both. Perdue Farms does not raise chicken conventionally and work with small local farmers. The box was fully recyclable, and all the products were encased in brown recyclable paper and not plastic.  

Easy Family Meals you can make in under 20 minutes.

Adding the Perdue Farms Easy Gathering Bundle box to my monthly meal plan was easy. I made some of our family favorites. I was highlighting my husband and my diva’s three favorites. One meal was a tie! My husband loved the Pulled Pork Sliders on Gluten-Free Ciabatta Rolls with Apple Coleslaw, Sweet Potato Fries, and Salad. This was an easy three-ingredient hit!! 

Niman Ranch Barbeque Pulled Pork Sliders with Apple Coleslaw

easy family friendly dinner

Perdue Farms Herbed Olive Oil with Roasted Garlic and Sea Salt wings

Lailah’s Favorite was the Herbed Olive Oil with Roasted Garlic and Sea Salt wings, Broccoli, and Cauliflower Rice. This is another easy three-ingredient meal nourishing, tasty, and easy to make. Perdue Farms Easy Gathering Box made this super simple with their pre-seasoned Herbed Olive Oil with Roasted Garlic and Sea Salt wings. This was simple. I made steamed Broccoli, my kid’s Favorite, and added riced cauliflower rice. Simple, easy meal healthy, and nutritious meal. It doesn’t have to be complicated to eat healthily, especially when you are always on the go.


Niman Ranch Kielbasa Stir-Fry

Niman Ranch Kielbasa Stir-Fry is Kyhia and Milah’s Favorite. It’s one of my favorite meals to cook because it takes about 20 minutes. It’s so easy and a healthier option when we need a meal quickly in the evenings.

This meal is a plate cleaner with the family, and it’s easy to make. Even if you’re not the best cook, you can’t mess this one up. Add seasonings like oregano, basil, or Italian Seasoning, and dinner is ready. You can add a few Niman Ranch Uncured Kielbasa to your Perdue Farm Easy Gathering  Bundle Box. You get to choose what meats you want to be delivered directly to your door.

Eating well doesn’t have to take time with the right ingredients. With your Perdue Farms Bundle box delivered right to your door. Just add some healthy sides, and you quickly have family-friendly meals without having to stop at a drive-thru. We’re going to spend more time at our dining room table. I am saved some grocery shopping, and it’s a great way to switch up some of our favorite meal rotations. I can’t wait to see what comes in my next Perdue FarmsBundle box.   Family meals are coming back in the Bolton home and I am going to make my life easier with the Perdue Farms Easy Gathering Box and planning my meals.

Have you ever tried a food subscription box before? Check out the link to get your own Perdue Farms Bundle Box.

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