Hey there! Come join me on a confidence-boosting adventure with Fitness Chef Christine, where we’ll explore inner strength, set achievable goals, and build positive connections for a healthier, happier me—and you too!

Hey friend, join me in this episode with Fitness Chef Christine as we dive into overcoming mindset struggles in midlife, sharing personal stories, practical tips, and the power of positive habits for achieving our health and wellness goals

Join Chef Marla in this insightful podcast episode as she shares her culinary journey, emphasizes the slow food philosophy, and discusses the joys and challenges of raising her toddler with a passion for wholesome meals.

Hey there, it's Christine, your friendly Fitness Chef, on today's episode of Lean and Clean! Join me as I spill the beans (literally!) on how to meet your fitness goals with scrumptious yet practical breakfast and lunch ideas. Whether you're aiming for muscle gain or shedding some extra fat, I've got you covered with easy-to-follow tips on preparing nutrient-packed meals that will keep you fueled and energized throughout your fitness journey. From muscle-building breakfasts to vibrant and satisfying lunches, I've got the inside scoop on striking the perfect balance of proteins, healthy fats, and carbs. So, let's dive into the kitchen together, and I'll show you how to make every bite count on your path to a leaner, healthier you!

 

Need to get unstuck ?

Don't know what you should be eating to lose fat in Midlife ?  Check out the Macros Mini Course! It is the best $9.99 you will spend !

https://coachchrisnoel.samcart.com/products/mini-course-midlife-macros-fueling-your-best-years

Check out the Total Body Clean-Up for real habit change  https://coachchrisnoel.samcart.com/products/4-week-total-body-cleanup

https://coachchrisnoel.samcart.com/products/chefs-breakfast-recipes-for-fatloss

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacroemail: [email protected]/?mibextid=oMANbw

https://www.facebook.com/groups/676076752958384/?mibextid=oMANbw

Etsy Shop : https://fitnesschefchristine.etsy.com

 

Socials, Courses, Etsy and more

Get the Emails and Subscribe for weekly menus, tips and recipes https://archive.aweber.com/newsletter/awlist6324471/MjA3NjYxNjI=/the-vibrant-veggie-revival-7-days-of-health-and-flavor.htm

 

https://linktr.ee/Chrisnoelhealthcoach

Hey there! Just wrapped up the last 2023 episode of "Lean and Clean with Fitness Chef Christine," and I've got to share some highlights with you. I got really personal this time, talking about how crucial strength training is, especially as we age. I reflected on my mom and mother-in-law's health journeys and it's just so clear how staying active makes a huge difference in our mobility and mental sharpness.

I shared some pretty eye-opening stats about muscle loss, especially for women after 30. It's a wake-up call that it's never too late to start lifting weights. And from my own experience, including bouncing back from a shoulder injury, I'm all about the 'never give up' attitude.

Here's the exciting part – I'm launching a new class on January 3rd as part of the "Lean and Clean" program. It's a complete package – workouts, nutrition, personal development – everything you need for a healthy start to the new year. It's perfect for anyone who can't make the live session, as there'll be a recorded version too.

I'm also inviting folks to join my free Facebook group "Menopause Macros and Movement" for that extra support and accountability. It's all about building a community where we can help each other out.

So yeah, I'm really pumped about making 2024 a year of health and strength, and I'm here to guide anyone who needs it. Just wanted to share this with you – it's going to be a game-changer!

Need to get unstuck ?

Join me for a 1 hour Lean and Clean class where I will give a blueprint for a transformation.

https://coachchrisnoel.samcart.com/products/learn-the-lean-and-clean-method-for-body-transformation

Don't know what you should be eating to lose fat in Midlife ?  Check out the Macros Mini Course! It is the best $9.99 you will spend !

https://coachchrisnoel.samcart.com/products/mini-course-midlife-macros-fueling-your-best-years

Check out the Total Body Clean-Up for real habit change  https://coachchrisnoel.samcart.com/products/4-week-total-body-cleanup

https://coachchrisnoel.samcart.com/products/chefs-breakfast-recipes-for-fatloss

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacroemail: [email protected]/?mibextid=oMANbw

https://www.facebook.com/groups/676076752958384/?mibextid=oMANbw

Etsy Shop : https://fitnesschefchristine.etsy.com

 

Socials, Courses, Etsy and more

Get the Emails and Subscribe for weekly menus, tips and recipes https://archive.aweber.com/newsletter/awlist6324471/MjA3NjYxNjI=/the-vibrant-veggie-revival-7-days-of-health-and-flavor.htm

 

https://linktr.ee/Chrisnoelhealthcoach

What can we do this week to come into 2024 feeling AMAZING?

1. Delete junk emails and clean up your inbox

2. Unsubscribe from unwanted spam or emails that no longer serve you

3. Cleanup your social media friends list

4. Organize your living space: bedroom, kitchen, bathroom, office

5. Write a list of tasks to be completed this week ! Make it count.

6. Create a Vision board as a visual representation of your 2024 Smart Goals we wrote down last week

7. Print out a workout calendar and meal plan (I email a weekly menu free so subscribe to the email list)

8. Break up all your goals into quarterly goals . You don't need to wait until Jan 1 to get going on them

9. Reward yourself for how you have come !

All of these will help reduce overwhelm and anxiety. They will help you feel accomplished, refreshed and organized.

If you feel stuck and you need to get unstuck come join my free groups . One is for menopausal ladies and one focuses on nutrition and recipes . Y'all are welcome in both. There is nothing like accountability !

Need to chat ? Email me at [email protected]

Menopause, Macros and Movement Group : https://www.facebook.com/groups/menopausemacrosandmovement/

Recipe Group: https://www.facebook.com/groups/676076752958384/

Courses and Merchandise

https://linktr.ee/Chrisnoelhealthcoach

Why Beef Vegetable Soup? Simple . It’s a grab and go healthy option that keeps you warm and full❤️

Chef Chris’ Beef Vegetable Soup

2 pounds chopped beef

2T olive oil

3 cloves garlic, minced

2 carrots, diced

2 celery, chopped

1 large onion, diced

1 leek

3 cups beef stock or broth, plus more if needed

One 14.5-ounce can whole tomatoes

3 tablespoons tomato paste (optional)

2 teaspoons dried parsley flakes

1T Italian seasoning

1 teaspoon kosher salt, or more to taste

1/2 teaspoon freshly ground black pepper, or more to taste

1/4 teaspoon cayenne pepper, or more to taste

3 red potatoes, cut into chunks

In a large pot add olive oil, beef and seasoning. Cook until beef is no longer pink then add veggies and cook until softened.

Add tomatoes, paste, and stock

Bring to a boil then reduce to a simmer.

Simmer for at least 15 minutes or up to 2 hours.

This can be made in an instant pot as well. Once liquid is added switch to slow cook Crusty bread, for serving

Let’s Talk SMART Goals !

First, reflect on what you would tell your younger self

Second, how did 2023 go? What went well and what needs improvement?

Third, Write down your 2024 goals

Be Specific: Clearly define what you want to achieve

Measure: Establish measurable criteria to track progress example: going from a large shirt to a medium shirt

Achievable: Ensure that your goals are realistic and attainable

Relevant: Align goals with overall health and fitness objectives

Time: Set a timeline for achieving goals . I like to set 30, 60, 90 day goals

Are you stuck? Let’s get you unstuck! I will be teaching The Lean and Clean Method starting the Jan 3rd 😀

For details make sure you have subscribed to the newsletter!

https://archive.aweber.com/newsletter/awlist6324471/MjE2OTU3NDE=/eat-your-protein-and-feel-your-best.htm

https://linktr.ee/Chrisnoelhealthcoach

Thank you for listening

If you enjoyed this podcast please follow and leave a review

Have ideas or questions email : [email protected]

In this episode of Lean and Clean Coach Amy brings us to 'Fat Loss School,' join Amy, a retired educator turned Faster Way coach, as she shares her rebel journey from marathon running to sustainable fat loss, integrating nutrition, fitness, and mindset for women over 50, inspiring a community to embrace midlife transformation.

ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYANFOLLOW Amy on Instagram @amybryanfasterwayEMAIL Amy at [email protected] my free info group, SCHEDULE a discovery call, VOICE MESSAGE me, and DOWNLOAD freebies at www.linktr.ee/amybryanfasterway

Did you enjoy today's podcast? if so would you please leave a review. That helps us so much!

Do you have a topic you would like me to cover? Email me at [email protected]

 https://www.instagram.com/chris_noel_hc/

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In this podcast episode, Fitness Chef Christine emphasizes the crucial role of protein in midlife wellness, discussing mindful eating habits, whole and locally sourced protein options, and the importance of tracking intake for maintaining strength and overall health.

Protein Importance:

Protein for midlife

Combatting muscle and bone loss

Satiety and sugar cravings

Maintaining strong muscles and bones

Protein deficiency awareness

Eating Habits:

Mindful protein consumption

Regular protein intake

Protein for breakfast, snacks, lunch, and dinner

Quantity and quality of protein

Challenges of maintaining protein intake

Food Choices:

Whole proteins vs. processed proteins

Locally sourced and organic options

Farmer's market and organic beef

Vegetarian protein sources

Creative protein options

Protein-rich Foods:

Cottage cheese

Hard cheeses, sheep, and goat milk cheese

Protein shakes (whey and pea protein)

Chicken, beef, eggs, pork, ground turkey, seafood

Nuts, pumpkin seeds, hummus, Greek yogurt

Tracking and Tools:

MyFitnessPal, Macrostacks, Carbon app

Tracking protein intake, adding as you go on paper

Being mindful of protein levels

Call-to-Action:

Leave a review on Apple Podcast

Send feedback for future episodes

Email address for communication

Embracing new adventures in midlife

Focusing on getting healthy and stronger

💫💫 If you would like to be a guest on this Podcast or you have questions please feel free to send me an email [email protected]

Need more protein ideas? Check out the YouTube channel https://www.youtube.com/channel/UC5UYPZvIlPDEKGjtJEEv1hw

https://linktr.ee/Chrisnoelhealthcoach

Explore the world of gut-friendly foods, learn the simplicity of making sourdough bread for optimal digestion, and discover tips for maintaining a healthy gut in midlife with Fitness Chef Christine on the "Lean and Clean" podcast.

If you want to watch this episode it can be seen on my YouTube Channel (be sure to subscribe)

https://linktr.ee/Chrisnoelhealthcoach 

Want your FREE Starter ? Email me STARTER with an address to mail it to and I will send you dry starter that you bake with a few days after hydrating. (instructions included)

3 More days until my daughters wedding 🙌. The next episode I will tell ya all about it 😀

Praying for all of you . Thank you for taking the time to listen .

Blessings, Fitness Chef Chris