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Haley Baker | Nutrition + Strength for Women 40+

@haley.m.baker

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🥗Nourish well. Build strength. Age with wisdom.
💪🏻Simple, high-protein meals for real life
✨Strong for the life God has given you
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In 2019, I took the leap to learn a few new strategies, unsure if they would really work, and here’s what happened:
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1️⃣ The afternoon energy slump went away. This was one of the first things I noticed. I woke up, ready to go and slept so soundly. My hormones are happier, even through the midlife changes.
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2️⃣ The fat started to burn away. My tight pants started to feel loose. I wasn’t hungry, the carbs tasted amazing, and sugary cravings subsided. A recent trip to my naturopathic doctor showed a decrease in body fat and an increase in lean skeletal muscle. Dexa scans don’t lie!
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3️⃣ I added time back into my day. No more hour plus cardio classes and drive time to/from the gym – just 30 minute strategic workouts from home and walks around the neighborhood.
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4️⃣ I’m lifting heavier weights at the age of 46 than I ever did in my 20s and 30s. Since lean muscle tissue starts declining in our 30s and muscle is the organ of longevity, THIS MATTERS TO ME. My strength today will determine multiple health markers in my 50s, 60s, and 70s.
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The changes weren’t hard, they were just different. I only had to be willing to give them a try.
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If you’re ready to learn some new strategies with nutrition and exercise, drop ME below. I’ll reach out with more details on how you can get started.
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#midlifehealth #midlifemom #midlifewomen #momover40 #momoverforty #40something #40somethingmom #50something #momofteenagers #momofteens #fatlossforwomen #fatlosstips #fatlosshelp #fatlossprogram #fatlossplan #busymoms #stayathomemom #workingmom #nutritionforwomen #houstonmoms #houstonfitness #houstonwomen #thisis40 #thisis50 #perimenopausehealth #perimenopausefitness #menopauseweightloss #menopausesupport #menopausehealth #workoutsforwomen by @haley.m.baker

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2 years ago

Comment YES for simple six crockpot meals, perfect for game days or late night dinners after a win! 🥘 🏆
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Don’t be afraid to double them so they last for at least two nights, OR you can freeze the other half to pull out later when you’re in a pinch!
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#crockpotmeals #crockpotcooking #crockpot #slowcookermeals #crockpotdinner #dinneronthego #quickmeals #easymeals #simplemeals #healthydinner #healthydinnerideas #slowcooking #slowcookerrecipe #sportsmom #baseballmom #baseballmomlife #basketballmom #soccermom #momofteenagers #momofteens #boymom #boymomma #midlifemom #momover40 #40somethingmom #stayathomemom #workingmom #midlifewomen by @haley.m.baker

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368

2 years ago

If you’re a 40+ woman with a goal to lose 10 to 15 pounds in the next three months, you MUST learn to fuel your body properly in order to boost your metabolism.
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You WILL NOT reach your goals (at least not maintain them) if you eat in a severe caloric deficit. You’ll only wreak havoc on your hormones and tank your metabolism, therefore negatively affecting your body‘s ability to burn fat over time.
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Many New Year’s weight loss plans won’t tell you this. They also won’t tell you:
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👉🏻 that the scale may go down, but you’re losing mostly muscle instead of fat
👉🏻 their plan will likely cause fatigue
👉🏻 you’ll learn a poor relationship with food
👉🏻 you’ll be under nourished (with essential vitamins and nutrients), which causes a host of other issues like hair loss, osteoporosis, and a compromised immune system
👉🏻 you can’t maintain their plan forever, which ultimately leads to regaining the weight
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Comment INFO below for more details on my New Year’s six week challenge. We start Monday with a plan that yields results, boosts metabolism, heals hormones, and you can maintain all year long.
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#midlifehealth #midlifemom #midlifewomen #momover40 #momoverforty #40something #40somethingmom #50something #momofteenagers #momofteens #fatlossforwomen #fatlosstips #fatlosshelp #fatlossprogram #fatlossplan #busymoms #stayathomemom #workingmom #nutritionforwomen #houstonmoms #houstonfitness #houstonwomen #weightlosshelp #weightlossplans #weightlossgoals #weightlossforwomen #weightlosssupport #weightlossadvice #weightlosstip by @haley.m.baker

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2 years ago

Okay, so we know protein matters. But WHAT are we supposed to eat besides another grilled chicken breast? 😂

A few of my go-tos when I want 30–40ish grams at a meal:

* eggs + egg whites + chicken sausage
* lean ground beef or bison
* ground turkey
* salmon or shrimp
* tuna
* steak
* pork tenderloin
* Greek yogurt (for those who tolerate dairy)
* cottage cheese
* a good protein powder when convenience wins

And don’t forget: you don’t necessarily need one food to provide all the protein. Eggs + sausage. Beef + beans. Oats + eggs + protein powder. Little things add up.

The goal isn’t to make protein complicated—or eat the same boring meal every day. It’s just to start asking, “Where’s my protein?” when you build a meal.

I put together a full Protein Guide with high-protein breakfast, lunch, dinner + snack ideas for exactly this reason.

Comment PROTEIN and I’ll send it to you. 💛 by @haley.m.baker

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24 days ago

If aging well isn’t about staying young, what are we actually pursuing?

I’m asking myself that more at 48.

Strength. Energy. Wisdom. Capacity. Faithfulness. Being present for the people I love and the life God has given me.

I still care about my health. I still have goals. But I’m learning there’s a difference between caring for my body and making it the focus of my life.

Maybe aging well isn’t about trying to get back to who we were.

Maybe it’s about becoming well-equipped for who we’re called to be. 💛

What does aging well look like to you in this season? by @haley.m.baker

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a month ago

If a meal made it on repeat through an entire baseball season, you know it earned a permanent spot in the rotation. 😂

This was one of my go-to dinners all spring because I could prep most of it ahead, throw it together in under 30 minutes, pack it up and head out the door.

My version:
🥬 Red leaf lettuce
🍗 Rotisserie chicken
🌽 Fresh corn cut off the cob
🧅 Diced green onions
🍅 Diced tomato
🥑 Avocado
🤎 Chopped dates
🧀 Crumbled goat cheese
🌰 Slivered almonds

The inspiration for this one is the Macho Salad from @thedefineddish’s Dinner Tonight cookbook. I leave off the croutons and have changed up some of the ingredients, but I use Alex’s dressing exactly as written — so I’m keeping that recipe hers! You can find it in her cookbook Dinner Tonight.

It’s hearty enough for dinner, easy enough for a weeknight, and just as good packed up for wherever the evening takes you.

Save this one for the next 4:30 “what are we eating?” emergency. 😂 by @haley.m.baker

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a month ago

If you’re doing a little meal planning this weekend, here are 4 ideas to add to the rotation. 🙌🏻
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These are the kind of meals I come back to again and again – high protein, simple to throw together, easy to pack up, and just as good leftover.
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Comment SEND and I’ll send you all 4 recipes! by @haley.m.baker

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a month ago

Hunting wife and mom doing hunting wife and mom things. 🦌 by @haley.m.baker

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a month ago

I’ve tried A LOT of protein powders over the years – and this is the one I keep coming back to. 🙌🏻
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The taste, texture AND simple ingredients check all the boxes for me. And while you can’t go wrong with chocolate or vanilla, I’ve tried several flavors and honestly haven’t been disappointed yet!
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Even better – it’s BOGO 40% OFF right now! 🎉
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Comment YES and I’ll send you my link to shop! 👇🏻 by @haley.m.baker

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a month ago

If this looks like a lot of food for breakfast, let’s talk about it.
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For years, so many of us were taught that eating “healthy“ meant eating less. Smaller portions. Skip the toast. Go really easy on the carbs. Save the calories.
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But in my 40s, I’m much less interested in how little I can eat – and much more interested in giving my body what it needs.
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This is a pretty typical breakfast for me:
🍳 2 eggs + 3 egg whites
🐓 3 chicken apple sausage links
🍞 2 pieces of toast
🍓 fruit
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Nothing fancy. Just real food with plenty of protein + carbs to support my energy, muscle, and workouts – and keep me satisfied until my next meal.
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Remember: I’m not trying to eat less. I’m trying to nourish this body well so I have the strength and energy for the life God gives me.
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One thing I heard over and over in your comments last week was “Just tell me what to eat. Make it simple.”
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So that’s exactly what I’m going to do more of around here. 💛
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Simple meals. Real food. Enough food. And a whole lot less obsession over making everything perfect.
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➡️ Tell me - what’s the hardest part about getting a solid breakfast in? by @haley.m.baker

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a month ago

Yes, I sure do eat the entire batch. 🥞
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These high-protein pancakes are one of my breakfast staples – and if pancakes are on your weekend agenda, save this one!
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HIGH-PROTEIN PANCAKES
1 egg
1/3 c egg whites
1/2 tsp baking soda
pinch of salt
sprinkle of cinnamon
1/4 c almond milk
1 scoop vanilla protein powder
1/2 c old-fashioned oats
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Mix everything together and cook like regular pancakes.
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I top mine with fresh berries + 1 T maple syrup, and they’re so good with a drizzle of almond or peanut butter, too! 😋
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My plate this morning:
43g protein | 73g carbs | 17g fat
(macros will vary, depending on your protein powder, fruit, and toppings)
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And yes – the whole batch is one serving for me. 🙌🏻
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Double or triple the recipe and keep extras in the fridge or freezer for an easy grab and go breakfast during the week.
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Want the link to my favorite protein powder? Comment LINK and I’ll send it to you – you’ll get a discount on your first order! 💛 by @haley.m.baker

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a month ago

I see the signs of aging.

I feel some of them, too. 😂

I’m 48. My boys are both in college so the nest is empty. And I’m not interested in spending this season desperately trying to hang onto a younger version of myself.

But I AM interested in learning how to steward this season well — and that includes taking care of the body I’ve been given.

I want to be strong.
I want to have energy.
And, yes, I want to feel good in my clothes. 😉

Seven years ago, I changed the way I approached fitness. I traded group exercise classes and the idea that I needed to eat less for dumbbells, lots of walking, and learning how much I actually needed to FEED my muscles.

Nothing fancy.

I lift at home 3–4 days a week. I walk outside. I eat real food — and enough of it.

And at 48, I have more muscle than I did at 41 AND I lost the 10 pounds I originally set out to lose.

But maybe the bigger change has been in how I think about all of it.

I recently read Dust to Dust by @jenwilkin , and it gave me so much to think about when it comes to aging in a culture that spends an awful lot of time telling us how NOT to look our age.

I don’t want to fear aging or fight it. And I certainly don’t have it figured out.

But I want to learn what it looks like to steward it well.

To keep getting stronger.
To nourish my body well.
To show up for the people I love.
To receive each season with gratitude.

Because I don’t want health to become the purpose of my life.

I want my health to help me live out the purpose God has for my life.

If you’re in your 40s or beyond and want a simple plan for getting stronger, eating well and taking care of the body you’ve been given, comment PLAN and I’ll send you the details. 💛 by @haley.m.baker

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a month ago