Hate exercise? Don’t do it alone. You’re more likely to stick to it when you workout with a friend or a coach. Oka, R. K., King, A. C., & Young, D. R. (1995). Sources of social support as predictors of exercise adherence in women and men ages 50 to 65 years. Women’s health (Hillsdale, NJ), 1(2), 161-175. … Continued
Don’t listen to me! Listen to sleep expert & author of ‘Why We Sleep’, Matthew Walker. His number one sleep tip is to maintain the same schedule weekdays and weekends. No fun? Neither is sleep deprivation and the health risks related to it. In menopause, there are so many things out of your control, sleep … Continued
Don’t panic when the scale bounces around…That’s just what it does… There are PLENTY of reasons the number changes daily. Daily weighing provides MORE data points so you can understand your body better. Daily weighing also helps neutralize the number on the scale to JUST A DATA POINT. It’s not the weight each day that … Continued
Losing your balance as you age is a very real issue. Can you do this ‘Ole Lady’ test? Your ability to maintain your balance decreases with age. This correlates with increased injuries related to falls also as you age. If you want to protect yourself from falling and continue to do all the things you … Continued
Life is about to get busy(er)! With the holidays around the corner, it’s good to have a few bodyweight ‘do anywhere’ workouts to lean on. Don’t discount the value of short bodyweight workouts to maintain and even build lean muscle. All you need is a foot stool, bench or sturdy chair for this. After a … Continued
What do a sponge and broom have to do with a healthy gut? They are like fiber in your diet. The sponge is similar to soluble fiber: it absorbs water in the gut it slows down digestion it makes you feel fuller longer Soluble fiber is found in fruit and vegetable pulp, oats, barley, legumes, … Continued
Want to lose weight more easily? Change your mindset about weight loss. Think of what you can ADD vs takeaway. ADDING these things will make a huge difference in how you look & feel. -25g fiber per day (that’s a LOT of food!) -Resistance training -More sunshine More steps More sleep I cover all this … Continued
You can change the trajectory of your life… Both the quality and quantity of your years can be changed when you add resistance training 2-3x per week. Muscle is dramatically reduced as estrogen and progesterone drop with menopause. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/ Women who don’t resistance train can expect to lose 3% of their muscle every decade after … Continued
All your efforts with long cardio & calorie restriction might be wasted! Both of these increase the stress hormone cortisol. And cortisol can increase belly fat. The solution? Eat more! And do the right kind of exercise. I cover all this in my upcoming menopause belly fix challenge! Register (or hit the waiting list) here: … Continued
This tiny movement packs a lotta punch, especially if you can’t workout due to work, travel or injury… An exciting new study showed that those doing continuous seated calf raises experienced dramatic improvements in blood sugar regulation & metabolism. This was noted in the study: ✔️52% less increase in blood glucose after a meal ✔️60% … Continued