I have a question for you.

How do you want to spend your days when you are in your 70s or 80s?

A few weeks ago, I was watching a group of active older adults biking and it made me think about the things I want to be able to do when I’m their age, which isn’t that far off.

I have a pretty long list, and one of the things on it is to be able to travel, which includes walking easily and comfortably for hours sightseeing.

I realized that if I want to be able to do those things then … it’s time to start preparing NOW … because it’s a lot easier to maintain strength and fitness than it is to rebuild it.

After the age of 30, your body starts to naturally lose muscle every year unless you take steps to preserve it.

That can add up to a 15-pound loss by the age of 60. That’s a lot of potential strength right there!

This is why doing strength-training workouts is like building your health retirement account – each workout helping to make a muscle deposit!

I mean, we save money now to fund our retirement years later … isn’t it just as important to build a base of muscle and fitness so we can live those days to the fullest?

The bonus is that building up that strength and fitness for tomorrow actually pays off starting almost immediately, with a stronger, fitter, and healthier body.

Plus, when you have a plan and a goal, it’s fun and challenging.

Which makes it a win-win all the way around!

That’s not even getting into the health benefits.

Here are a few things I’m intentionally going to do so I can walk easily and comfortably for hours when I’m in my 90’s.

  • make sure I walk on a regular basis now.
  • keep up with my strength training at least 3 times a week.
  • focus on my mobility and recovery


What are YOU doing today to make a deposit in your fitness retirement account?

Want a copy of my newest eBook: The 6 Day Mobility Challenge Guide? Shoot me an email at debbie@realfoodnutrition.ca and I’ll send you a link. It’s free, no strings attached.

🍅Besides being super delicious, this recipe is a winner because it’s company-worthy …

🍳And it takes just a couple minutes to throw together … and uses just one pan!

👉 Quick Tip: I recommend a nonstick skillet for this dish.


Baked Eggs & Greens in Tomato Sauce

(makes 4 servings)

  • 1 Tbsp olive oil
  • 2 10-ounce (283 g) packages frozen chopped spinach, thawed, drained, and squeezed dry
  • ¼ tsp salt, divided
  • 2-3 dashes ground pepper
  • 2 cups (500 g) of your favourite marinara sauce
  • 4 large pastured eggs

Preheat your oven to 350ºF/175ºC.

Heat oil in a nonstick ovenproof skillet over medium heat. Add the spinach and season salt and pepper. Sauté for 2-3 minutes. Stir in the marinara sauce and bring to a simmer.

Make 4 “wells” in the marinara sauce using a spoon, and crack an egg into each well. (Pro tip: crack the egg into a small bowl and then pour into the well, to avoid getting any shell in the sauce).

Place the skillet in the oven and bake for about 20 minutes, until the egg whites are set but the yolks are still soft.

Love Carbs A Little Too Much?


Hi!  I’m Debbie, a nutritionist who lost 80 pounds and went from a size 22 to a size 12. 


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