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
Sleep is magical! Protect it with these 8 habits: Get 10 minutes of natural sunshine within an hour of waking Observe the evening sunset Reduce overhead lights at night Enjoy caffeinated drinks before noon Exercise earlier in the day Keep the room cool Avoid alcohol before bed Include magnesium rich foods And I use the … Continued
Stop! You’re doing it wrong. If you want happy shoulders while developing your chest, shoulder and tricep muscles, avoid straight arms for chest flies and wide arms/hands for push ups. Instead, protect your shoulders by balancing the weight of the DB over the elbow for chest flies and keeping the hands and elbows close to … Continued
You may have heard that Melatonin will help you sleep, but I beg to differ. Here’s why I don’t use melatonin: Melatonin is a hormone that interacts with other hormone systems. Melatonin is an unregulated dietary supplement so dosages in commercial products can be well off what’s on the label. Dosages are far greater than … Continued