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
Drink juice if you want, but it can make weight loss more difficult. That’s because there is NO fiber in juice. In this example there’s equivalent calories in both. The sugar in the apple is wrapped up in 6g of fiber and takes longer to digest so you stay fuller longer, Especially if you’re a … Continued
Sometimes life is just too crazy to get a ‘formal’ workout done. On those days, if you find yourself walking down the same hallway, maybe you could fit a movement snack like this in: Repeat 5 times in the day Lunge walk 10 steps 10 squats 10 wall push ups *Do this every time you … Continued
Want to improve bone density in less than 1 minute a day? You can lose 20% of your bone density within 5-7 years of menopause but JUMPING 10-20 times twice daily can dramatically improve bone density. Any kind of jumping can improve strength, body composition and bone health. Considering that one third of all fall … Continued
Try this movement snack if you can’t get a workout in, but you have 5 minutes to get a sweat on: AMRAP 5-7 min 10 Rev Lunges 5 per side Crab alt toe touch (or dead bug) 10 per side Skater 20 Glute Bridge pulse 10 High Knees/10 march 5 Push Ups Short bursts of … Continued