Food tracking is not infallible in helping you eat appropriate food quantities. This is why learning to listen to your body is so important. With practice, your body will tell you when it’s satiated. In the meantime, food tracking is its own education so that you learn to fuel yourself with adequate calories, protein, fiber … Continued
Are you getting enough calcium? Do you even know? As a daily Fairlife milk drinker, cottage cheese and Greek yogurt eater, I was surprised to learn I wasn’t hitting the mark. Here’s a link to a free nutrient calculator to help you determine if you’re getting enough calcium. Here’s what women need: Age 19-50 years: … Continued
Why should you do something scary? Because as you age, it gets easier to sit things out and then you miss out on fun! Novel activities enhance performance of your aging brain which will keep you young. https://doi.org/10.1080/07303084.1998.10605603 So, how can you SAFELY do something scary? Here are a few tips: Get support – don’t … Continued
If your shoulders are stiff and sore, you may be experiencing the onset of ‘frozen shoulder’… Menopause and hormonal imbalances can be a contributing factor. Regular exercise, frequent breaks in between activities and healthy lifestyle habits can save you from this condition. Include the stretches & rotator cuff strengthening moves from the video: Pendulum stretch (pot … Continued
Muscle mass can predict survival rate as we age. And, the QUALITY of your life depends on your muscle mass. Muscle is literally the fountain of youth and it becomes more important as you age. Sarcopenia (muscle wasting) is real. Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity … Continued
Stuck at the office with no time to workout? You can still get a ‘movement snack’ in! Do this little ‘snack’ at your desk when you start to feel your energy lag… 5-7 min AMRAP (as many rounds as possible)… 5 incline burpees (counter top or seat of a chair) 5 incline push ups 5 … Continued
Can’t sleep? One of the most powerful ways to set your body clock is to get at least 10 minutes of natural sunshine within an hour of waking. If you can’t get outside for natural light, try using a ring light or ‘happy light’ indoors for a longer period. Observing the evening sunset can also … Continued
Trouble squatting? Maybe your can’t reach depth or lean forward on your squat? Everyone is built differently with different flexibility, limb length & hip width. These play into YOUR most comfortable squatting position. If you have tight ankles, try raising your heels to see if this helps your depth & ability to stay upright. Would … Continued
You’re not alone if you pee your pants when you cough or sneeze. But you don’t need to suffer. There are things you can do to reduce symptoms of incontinence. Incorporate these healthy habits to strengthen your pelvic floor.:
Meet Libby. She’s been experiencing a few menopause symptoms. (She’s shockingly NOT the greatest guard dog. Possibly because she maintains a sunny disposition, even in menopause!) Like most menopausal women, Libby’s a little low energy these days. The good thing is she’s great at self-care so she takes time for herself when she needs it. … Continued