Navigating menopause can be challenging, and if you’re working out, you may find that your body requires more rest between workouts. For me, this is where incorporating mobility work fits in. Mobility work offers significant benefits on it’s own or on top of your regular workouts: 1. Improved Joint Health Regular mobility exercises enhance joint … Continued
Don’t quit your full time job to get your daily protein in! Here are some ways to make that job easier: Here’s a blog post explaining this rule below. Of course, I’m here to help as well. Let’s talk. The topic of protein is a regular discussion point on my weekly nutrition call with my … Continued
Let’s talk about single-leg strength training because, let’s face it, we can’t all be graceful swans as we age! You might think two legs are enough, but one-legged exercises are like that secret sauce that keeps you strong, balanced, and functional as you age. Why, you ask? Well, balance is key! As we age, our … Continued
It’s all about the math. To lose fat you need to create a calorie deficit, but you NEED to prioritize protein. So ‘budget’ for your protein calories FIRST. And then fill in the rest of your calories with carbs & fat (the ratio of these is up to you). Also consider MOVING more rather than … Continued
Of course you don’t want to waste food! But is it better to eat the excess & store it on your waist? Here are two ways I’m learning to be less wasteful: make more appropriate serving sizes give away leftovers True story: often my leftovers get ‘stored’ long enough that they nearly grow legs and … Continued
Being in a calorie deficit DOES work for fat loss. The point of this video is to highlight one of the MANY ways it might APPEAR that you’re in a calorie deficit when in fact you might NOT be: Food labels can have faulty math which makes it a challenge… Here’s the example in the … Continued
This simple sit & rise test is more challenging that it looks. If you’re unsuccessful at first, try one of the modifications in the video. But definitely practice this move. This sit & rise from the floor skill is associated with all cause mortality. https://pubmed.ncbi.nlm.nih.gov/23242910/ Simply practicing it can help you stay strong over time. … Continued
An unlikely pairing but at 31g protein per serving, it was worth a try! 185 ml bone broth 250 ml 3.25% Fairlife milk 15 ml maple syrup 3 tbsp cocoa powder *BONE broth not just chicken or beef broth Mix together, heat on stove top, low heat. Enjoy! 347 calories: 10.8F 26.3C 30.6P Let’s face … Continued
‘Mediocre’ days are common…especially where your exercise is concerned. Some days you may not be feeling it, you may have no energy and you might even wonder if what you’re doing even counts… I’m here to say it does! It all adds up. Personally, over the years, I can’t tell you how many times I … Continued
It feels good to keep a promise to yourself! Here’s what I’ve learned about planking daily: You can plank anywhere You always can find time to plank Habits get easier the more they’re repeated Sometimes you need to get creative It doesn’t matter what anyone else thinks If something is important, you’ll do it even … Continued