Nicole Murphy shares fitness and nutrition tips to help you reach your goals

A new year not only means a fresh start on the calendar, but also a new you in terms of setting and achieving goals in your personal and professional life. For many, those goals include being more proactive about nutrition and incorporating a consistent fitness routine. Retired actress and model Nicole Murphy can definitely relate. As a fitness enthusiast, she understands the importance of not only finding what works for your body, but what it takes to really look and feel your best.

The mother of five is now on a mission to make other women feel beautiful, no matter their age, with her latest initiative, yFOY—Your Fountain of Youth. Under the brand, Murphy offers a range of clean beauty and wellness products, including Vanilla and Blueberry Pea Protein Powders containing essential vitamins for your body, such as Vitamin C and Vitamin D, which support immune health and boost antioxidants.

“These tasty protein powders pair extremely well with fruits and vegetables, for protein-packed smoothies for the whole family,” Murphy shares. “In addition to supporting immune health, I also like to make Blueberry Protein Muffins and Chocolate Chip Protein Cookies.”

While maintaining a balanced diet is essential for a healthy life, she is also keen to keep her fitness routine under control. According to Murphy, taking care of yourself and exercising are the secrets to feeling good.

“I love a wide variety of workouts, but currently my favorite is a low-impact water workout, which I recently shared via my brand’s IG. The Simple Pool Routine, which includes three sets of 20 Mates, three sets of 20 knee to chest pull-downs and three sets of 20 elbow-to-knee abdominal crunches, is sure to get your endorphins flowing!”

For an extra boost, Murphy also incorporates a regimen of yFOY’s Morning Energy Booster and Daily Immune each morning before his workouts.

Below, Murphy shares some of his favorite healthy snack recipes:

Vanilla protein smoothie
  • Handful of black berries
  • handful of blueberries
  • 2 appointments
  • hemp milk
  • 1 ball of raw rolled oats
  • ½ scoop of flaxseed flour
  • ½ scoop of chia seeds
  • 2 scoops of yFOY Vanilla Dream Protein

Mix and enjoy!

Chocolate Chip Protein Cookies


“With just 5 ingredients and a bowl, these protein-packed cookies are simple to make in under 20 minutes and so easy to customize,” she shares.

  • 2 medium ripe bananas
  • 2 scoops (60 grams) unflavored whey protein powder
  • 1 cup quick or old fashioned rolled oats
  • 2 tablespoons unsalted peanut butter
  • 2 tablespoons mini chocolate chips

Preheat the oven to 350 degrees F, then line a cookie sheet with parchment paper or use a silicone baking mat sprayed with cooking spray.
In a large bowl with a fork, mash the bananas. Add the protein powder, oats, and peanut butter and mix well until well blended. If you are using them, also add chocolate chips now. The consistency of the oatmeal protein cookie dough should be quite runny. Depending on the type of oats, peanut butter, ripeness of the bananas, and protein powder used, this may vary. Use a measuring spoon or teaspoon for evenly sized cookies. Cookies do not spread, so you can “shape” them now. For smaller cookies, bake for 12 minutes. For larger cookies, try 14 minutes.
Let the Oatmeal Protein Cookies cool on a cooling rack for a few minutes before enjoying!

Leave a Comment