Take a look at this study: https://doi.org/10.1186/s40695-020-00058-9 Increased lean body mass is associated with less VMS (vasomotor symptoms) otherwise known as hot flashes. So in addition to… a more favorable body composition less weight gain more strength and functionality improved bone density less muscle loss less injury prone better balance increased longevity improved mood Gaining … Continued
What’s more important? If weight loss is your goal, you need to prioritize staying within your calorie deficit to lose fat… Protein IS important, but it’s secondary… So do your BEST to keep your protein up to keep you fuller longer and to protect against muscle wasting… If you come up short on protein, work … Continued
With a little forethought, weekends don’t have to be your undoing. Let the week days do the ‘heavy lifting’ to push your weight loss or health goals. Let the weekends be a time for CONTROLLED fun. Make a PLAN to: See your family & friends Do enjoyable activities Eat your maintenance calories including ‘fun foods’ … Continued
Are you frustrated by your age & past weight loss failures? Take a page from my friend & client, Diane… She prioritized HEALTH gains and knew that weight loss would also result. She added daily movement, resistance training and she modified her nutrition – she did NOT go on a ‘diet’. She set REALISTIC expectations … Continued
Ladies, the jury is IN on muscle. Aside from the benefits pointed out in the video, muscle can literally save your life. Low skeletal muscle was significantly associated with the increased risk of all-cause mortality according to this study: https://pubmed.ncbi.nlm.nih.gov/37285331/ So go get some muscle! It’s never too late. Since older individuals adapt to resistive … Continued
Don’t plan on ‘dieting’ on your vacation – unless you want to ruin your vacation. Your goal should be weight maintenance. Weigh yourself before you leave, then give yourself a few days post holiday before jumping back on the scale. You’re winning if you’ve stayed within one to two pounds of your pre-vacay weight. Here … Continued
If there ever were a magic bullet for maintaining or improving body composition, it’s protein. But, it can be challenging to find tasty, interesting ways to incorporate it into your day. Protein isn’t the ‘fun’ food, you’re not likely going to throw a chicken breast in your purse. It’s not easy to transport without refrigeration … Continued
Want to increase your health span? No one wants to live LONGER unless you have QUALITY of life, right? So you should be exercising TODAY to invest in your future self… Now I don’t want you to feel overwhelmed with this prescription – it’s a LOT. If you can manage ANY part of this, you’re … Continued
‘Weight loss’ can occur but at the cost of lean muscle. Does your scale says you’ve lost lean muscle? Firstly, are you measuring your weight & body fat daily under similar circumstances? If so, then ask yourself: Am I resistance training? Are my calories too low? Am I including enough protein in my diet? These … Continued
What are you waiting for? When you consider that you’ll spend up to HALF your life experiencing the effects of menopause… There’s no time like the present to discover ways to manage the symptoms. Stop suffering. Start living. I can help, let’s talk: https://tinyurl.com/talktoshawna You’d be surprised at how SIMPLE lifestyle changes can change your … Continued