Momentum Transformations, LLC

If you’re a high-achieving professional over the age of 40 who is juggling home, work, and family while ALSO trying to tame elevated blood sugars, this is for you...

✔️ 24g protein per burger
✔️ Healthy fats for brain & hormone health
✔️ Ready in 15 minutes
✔️ Easy to batch prep

𝗘𝗮𝘀𝘆 𝗢𝗺𝗲𝗴𝗮-𝟯 𝗦𝗮𝗹𝗺𝗼𝗻 𝗕𝘂𝗿𝗴𝗲𝗿𝘀
(Makes 4 burgers)

1 can (14–15 oz / 400 g) wild-caught salmon, drained & flaked
2 large eggs
½ cup (50 g) rolled oats or oat flour
¼ cup (40 g) finely chopped onion
2 tbsp (30 g) Dijon mustard
1 tbsp (15 ml) olive oil or avocado oil
Juice of ½ lemon (about 1 tbsp / 15 ml)
1 tbsp (4 g) chopped parsley or dill (optional)
Pinch of salt & pepper

Start by mixing all the ingredients in a bowl. Form the mixture into 4 patties and chill in the fridge for at least 5-10 minutes.

Heat the olive oil in a skillet over medium heat. Cook the burgers 4-5 minutes per side, until golden brown.

Serve on a lettuce wrap, whole grain bun, or over greens with a squeeze of lemon. Yum!

Nutrition info per burger: Calories, 240; Fat, 13 g; Carbs, 6 g; Fiber, 1 g; Protein, 24 g.

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💪 Follow me for more support and motivation for busy people who are trying to avoid Type 2 Diabetes
📸 Tag me when you make it. I’d love to see your spin!

There was this window in my home with a little smudge right at eye level.

Every time I walked past it, it annoyed me. But I kept on walking past it… for weeks!

I don’t know what I was waiting for. Maybe for it to magically disappear? 🙃

And then one day I remembered something I already knew:

No one else was going to clean that window.

So I grabbed the cleaner, took about 3 seconds to wipe it away, and it was gone. Problem solved!

It made me think how often we do this with our metabolic health too.

We notice the sneaky signs:

→ Unusual fatigue after a high-carb meal
→ Clothes feeling tighter and more uncomfortable
→ Mood swings and brain fog
→ Feeling out of breath after climbing a flight of stairs

And we keep telling ourselves we'll address it tomorrow....and tomorrow...and tomorrow.

But nothing (and no one) is going to magically fix it for us.

It’s up to us.

The good news? We can take control over our actions, and that means you can start TODAY.

Because the longer you wait, the harder it gets.

📥 Ready to take that first step? DM me the words "𝗡𝗘𝗪 𝗠𝗘”and I’ll send you the details about getting the conversations started so you can learn more about my Signature Program, "Break FREE From Type 2 Diabetes"

Once you get started, you might wonder why you waited so long!

Want to know one of my biggest struggles as a health coach?

Getting clients to realize that starving themselves and crushing every single workout can actually backfire.

Not just in your results (+ possibly injuries). But also in your motivation.

If you’re a high-achieving professional over age 40 who is trying to tame elevated blood sugars and not seeing the results you've been hoping for, this one’s especially for you.

Not that long ago, the message was: Go hard every day with HIITs, boot camps, and fasted cardio. Basically, more is better!

But here’s the truth:

The real secret isn’t fasting for 40 straight days and “owning” every workout. It’s knowing when to push AND when to back off.

Here’s a the basic framework that I use to start with my new clients:

✅ Prioritizing protein and green leafy stuff at every meal (Nutrition)
✅ Full body strength training 2–3x per week (Movement)
✅ Daily walks or low-intensity movement (Stress)
✅ Shifting identity from current self to future self (Mindset)
✅ Prioritizing recovery just as much as training (Sleep)

The result?

Better energy, better sleep, better results… without burning out your hormones in the process.

Want more? DM me the words "𝗡𝗘𝗪 𝗠𝗘" and let's get the conversation started today!

Renea told me during her consult she hated (and refused to) give up her favorite foods

And she meant it 😅

BUT… she thought that if she didn’t give up tasty foods and delicious meals, she’d never fit into the mother of the bride dress that she had her heart set on rocking for her daughter's wedding.

Spoiler alert: that’s not how we roll.

Here’s what we did instead inside my Momentum Transformations Little Black Dress Project:

✅ Built meals that kept her full and balanced so she wasn’t relying on willpower or snacks AND she didn't need to cook every day either
✅ Focused on body-weight strength training 3x/week that she could do even on vacation
✅ Added walks for recovery and energy (no sweaty cardio sessions required)

She’s now:

✨ happy to see herself wearing that dream dress in her daughter's wedding photos
✨ enjoying a continued positive mindset towards healthy eating
✨ easily getting back on a healthy track even on chaotic days

Turns out, you don’t have to deprive yourself of tasty food and punish yourself with hours in the stinky gym in order to get the results you want.

There is always a smarter, more sustainable way, and that’s exactly what we create together.

📥 DM me the word “𝗗𝗥𝗘𝗦𝗦” if you’re ready to get into my Little Black Dress Project just like Renea did and I’ll show you what that could look like for you.

Scientists have identified more than 50 hormones in your body…

They’re the "multitaskers" behind your focus, your hunger, and even how well you recover from your workouts.

When your hormones are optimized, everything gets easier…

But when they aren’t…

You’re left dealing with constant cravings, restless nights, and that stubborn belly fat that won't seem to budge.

That’s why I made this quick healthy hormone cheat-sheet just for high-achieving professionals over age 40 who are trying to tame their elevated blood sugars without being tied to pill bottles for the rest of their lives.

Inside you’ll find:

✅Cortisol: How to calm the "stress hormone" in 2 minutes.
✅Ghrelin & Leptin: The secret to regulating hunger and ending overeating.
✅Actionable Tips: Real-life strategies like light exposure and protein pairing

Want a copy? DM me the word "𝗛𝗔𝗣𝗣𝗬" and I’ll send it your way. 👉

Happy Presidents’ Day (which honors the February birthdays of George Washington and Abraham Lincoln) from your friends at Momentum Transformations where our high-achieving clients over age 40 learn to tame their Type 2 Diabetes and get a body that's FUN to live in again. 🇺🇸

Leadership isn’t always flashy and loud. It’s as simple as choosing to show up for yourself, and DO THE THING even when no one’s watching!

We hope you find a moment today to show up for YOU!

Happy Valentine’s Day from all of us at Momentum Transformations where our high-achieving professional clients over age 40 get a body that's FUN to live in again! ❤️

Whether you're spending the day with loved ones, flying solo, or showing yourself some well-deserved care, we hope you take a moment to celebrate the things (and people!) that make you feel your best.

If you’re a high-achieving professional over age 40 who is experiencing higher blood sugar numbers ...

Ever wonder how your cardio fitness stacks up, even if it’s just against your own baseline?

This 3-minute step test is a simple, at-home method to measure it.

Here’s how to do the test:

🦵 Grab a 12-inch (30.5 cm) step, bench, or sturdy box
🥁 Set a metronome app to [specific strategy – ex. "96 beats per minute"]
⏱ Step to the beat for 3 minutes
→ Up with your right foot, then up with your left
→ Down with your right, then down with your left
🔁 Switch lead legs at the halfway point (90 seconds)

When time’s up, sit down immediately and:

✅ If you’re counting manually, start counting your heart rate at a pulse point for exactly 1 minute
✅ If you’re using a heart rate monitor, record your heart rate at exactly one minute after sitting down.

Then check the chart in this post to see where you land.

The lower your heart rate after exercise, the stronger your recovery response, and that’s a great sign of cardiovascular fitness.

💾 Save this post to retest yourself each month and track your progress over time

One of the most common things I hear from clients (especially high-achieving professionals over age 40 who are battling high blood sugar numbers) sounds like this:

“I know being active would help me sleep better, but I’m too tired to move.”

It’s so frustrating.

You’re tired, so you’re less active, and then you don’t sleep well because you haven’t actually DONE much physically during the day to feel tired!

And around it goes.

If this sounds familiar, try this:

✅ A 10-minute walk after lunch or dinner
✅ Light stretching in the evening
✅ Strength workouts that don’t leave you wrecked the next day

That’s how you break the cycle...especially for those of us in older bodies.