![Your new go-to snack for energy [print this out]](https://909c0d3efc63d4674cb4-62e8289cb2b35d2d929ba8c1b8f1d0d0.ssl.cf1.rackcdn.com/2106-6806f1495aa14.jpg)
Ever have one of those days where you’re rushing from one thing to the next, and suddenly you realize… you’re starving? 😅
Maybe it’s between work meetings, right before school pick-up, or halfway through your afternoon errands.
Instead of reaching for something sugary (and dealing with the inevitable crash), I’ve got your new go-to: No Bake Energy Bites!
These little snacks are packed with protein, healthy fats, and fiber, giving you a boost of energy that lasts. I eat one every day (no exaggeration…I call them “crack bites” LOL)!
Plus, they’re no-bake, super easy to make, and kid-approved if you’ve got little ones running around.
For my fellow pickleball players, these are great to throw in your bag for a quick snack!
Here’s the recipe:
No Bake Energy Bites
1.25 cups healthy peanut butter
¼ cup honey or nectar
1 cup granola or grapenuts
1/3 cup raw oats, ground
½ cup protein powder
½ cup mini dark chocolate chips
1 Tbls ground flax seed
1/8 tsp salt
Mix all together and roll into balls and refrigerate (these freeze well too)
Makes about 2 dozen balls
(Thank you Karen Murphy for this delicious recipe)!!!
These are perfect for:
- A quick snack between meetings or errands.
- Fueling up before a workout.
- Satisfying a sweet craving without the sugar crash.
Give them a try and let me know what you think!
P.S.
If you are ready to fuel your body in a way that feels effortless and sustainable, I'd love to help you. Check out my 28-Day Total Body Transformation Program. You will feel great and learn healthy habits without starving yourself!
Here's what one 28-Day participant had to say, "I couldn't be more pleased just four days in! My belly is flatter, my energy level is good, and I'm already down 4lbs!"-Michelle
Interested in ways to support your wellness with chemical-free options? Click HERE!
Have you ever felt like something’s just off, but you can’t quite put your finger on it?
Could be that…
- Your energy is dragging.
- Your skin isn’t cooperating.
- Or no matter what you do, you just can’t seem to focus.
It’s frustrating — especially when you’re doing all the “right” things to feel energized and live a healthy lifestyle.
Believe it or not, these issues might link back to your gut…
Because your gut is about SO much more than just food.
It impacts everything—from how energized you feel to how quickly you bounce back after a tough workout.
And when your digestion isn’t working at its best, it can show up in ways you might not expect…
For example, low energy levels are a huge red flag...
If you feel like you’re running on empty — even after a full night’s sleep — your body might not be absorbing nutrients properly.
Another sign? Skin issues like breakouts or dullness. Your gut and skin are deeply connected, and when one is out of balance, the other is often right behind it.
And let’s not forget about mood swings. Your gut produces about 90% of your serotonin — the “feel-good” hormone…
When your digestion is off, it can take a heavy toll on your mood, making it harder to feel calm, focused, and positive.
The good news: Small changes can make a BIG difference.
Here are a few simple shifts to try:
- Eat more whole, real foods. Your gut thrives on fresh fruits, veggies, lean proteins, and healthy fats. Processed foods can throw things out of whack.
- Slow down when you eat. Chewing your food thoroughly helps your body break it down and absorb nutrients more effectively.
- Add gut-friendly foods. Fermented veggies, yogurt, or kefir can support a happy gut.
- Add gut-supporting supplements: My go-to combo is NingXia Red, NingXia Greens and Life 9 Probiotic (see testimonial below)
These small tweaks can create noticeable shifts in how you feel every single day.
If you’ve noticed any of these signs, don’t ignore them. Supporting your gut is one of the most effective ways to improve how you feel from the inside out.
Here’s a powerful testimonial from a client of mine! Stories like this is what inspires me to keep sharing!!
Since the age of thirty I’ve experienced massive stomach and lower abdominal discomfort that left me on the bathroom floor for hours with my husband concerned for my well-being. Thankfully I found Colleen! She had so many tips and tricks she shared online that I literally felt as if she was speaking directly to me and my stomach issues.
During our call she listened. I felt heard. After only 1 week of trying what Colleen suggested, I felt so much better. Then after 3 months the bloat disappeared, I lost 10 pounds, and I had more energy than I’d had in a long time.
The best part, I felt that the missing piece to my puzzle was being solved, with only 2 products (NingXia Greens and NingXia Red). Simplicity at its best. I have Colleen to thank for helping me feel alive and rejuvenated again after all these years.- Debbie C.
Click HEREto grab your gut support bundle and save 24%. Use code: SHAREYL for an extra 10% savings! I don't go a day without these powerful products! Reply to this message if you have questions or want to chat!
Interested in ways to support your wellness with chemical-free options? Click HERE!
Good morning, Colleen,
What does “balance” even mean these days?
Balance your meals. Balance your schedule. Balance your life.
Honestly, though? Some days, “balance” feels like trying to spin a dozen plates without letting one crash to the floor…
Especially when you’re working hard to build strength and have more energy as we age.
Here’s the thing: true balance isn’t about juggling everything perfectly...
It’s about getting in your OWN groove — one that works for your life and is aligned with what matters the most.
This month, we’re going to look at balance a little differently…
Not as another box to check off, but as a way to live more intentionally—with less pressure and more alignment with your goals.
Start by asking yourself:
What’s one area of my life that feels a little off right now?
Maybe…
- Your meals feel rushed.
- Your workouts feel like a chore.
- Your schedule is stretched so thin you’re running on fumes.
Instead of trying to overhaul your entire life, pick ONE area to focus on and make a small shift.
Here’s how you can start:
➡️ If meal planning stresses you out: Choose 3-5 simple, go-to meals you love and rotate them during the week. Easy and done!
➡️ If workouts feel like a drag: Shake things up with something fun—dancing in your living room, hiking with a friend, or trying something new (like my 28-Day Program)
➡️ If your mind feels cluttered: Take five minutes a day to breathe, journal, or just sit quietly.
Here’s what I’m working on this month: Putting my strength training workouts in my calendar and sticking to it! With my increase in coaching pickleball (and playing myself), I’m finding it difficult to fit my 2 strength days in. I know it’s a MUST for me!
Small, intentional tweaks like this might not feel like much at first, but they build momentum—and that’s where all the good stuff happens.
So, what could balance look like for you this month?
Let it feel easy, personal, and totally doable.
P.S. If you're ready to create a personalized (& more balanced!) plan that actually sticks—even when life gets busy—I'm here to help.
With my Concierge Online Coaching/Training program, we’ll focus on aligning your goals with your values so every step feels purposeful.
Interested in ways to support your wellness with chemical-free options? Click HERE!
Living on autopilot can be a significant barrier to forming new, healthy habits. This includes saying “yes” to unwanted commitments, excessive screen time, and using stimulants or alcohol to mask underlying issues. To truly thrive, it's crucial to become mindful, engaged, and present in daily life.
By slowing down and paying attention to your actions, you can better understand what moves you forward and what holds you back. Simple steps like pausing before making decisions and listening to your body's needs can make a profound difference.
If you're seeking guidance on this mindful journey, a coach can offer valuable insights and support. Through online personal training and coaching, you can align your actions with your values and achieve your health and life goals more effectively.
Read more...
