Don't Sleep On Strength Training
Establishing a fitness routine in your 40s can feel like navigating uncharted territory. You might be wondering, "Should I lift weights or try to run a few miles?" Turns out you can actually have two best friends contrary to what Jessica/Jennifer/Ashley said to us in 4th grade. Both strength training and cardio offer amazing benefits for women over 40, but they target your body in different ways.
But then why does cardio get all the hype? ...(besides the fact that we grew up on Billy Blanks infomercials) Let's take a look at why you shouldn't sleep on strength training.
Building a Better You with Strength Training
Strength training, also known as resistance training, involves using weights, resistance bands, or even your own body weight to challenge your muscles. And I won't act like I haven't used pantry items as weight before. Here's why it's a game-changer for women over 40:
- Boosts Metabolism: Muscle burns more calories than fat, even at rest. So, strength...
Mood & Food...not gonna gatekeep on the connection...
What is the situationship (as the kids call it these days) with mood and food?
May is Mental Health Awareness Month, and it's the perfect time to prioritize your well-being. Honestly, every month is but the cultural reminder is helpful! While many factors contribute to mental health, one often overlooked aspect is diet. The link between what we eat and how we feel is profound, with research consistently showing that our food choices directly impact our mood and cognition. Also, I am not saying that food is the ONLY connection to mental well-being; just that it is a strong one. In this post, we'll explore the connection between mood and food and discuss practical strategies for improving both.
Nutritional Deficiencies:
In today's modern world, nutritional deficiencies are common due to factors like food quality and sedentary lifestyles. Essential nutrients such as omega-3 fatty acids, vitamin D, and magnesium play crucial roles in supporting overall...
Ditch the Hangry: Why Skipping Meals Won't Help You Lose Weight (and What to Do Instead)
Did you know that 35% of women admit to skipping meals to lose weight?
Many women fall into the trap of skipping meals to shed pounds. It seems ingrained in diet culture, but ditch the hangry – it's time to make this a relic of the past! Not only is skipping meals ineffective for weight loss, but it can actually hinder your progress in several ways.
Why Skipping Meals Backfires
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Metabolic Slowdown: Our bodies are incredibly adaptable. When you deprive them of food, they go into conservation mode, slowing down your metabolism. This means you burn fewer calories even at rest, making weight loss more challenging.
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Hunger Pangs and Cravings: Skipping meals can lead to intense hunger pangs and cravings later. This sets you up for overeating, especially when faced with readily available sugary or processed foods that seem oh-so-tempting on an empty stomach. THIS ALSO MAKES US HANGRY.
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Muscle Loss, Not Fat Loss: Your body prioritizes readily available energy sources when food is...
This works even if you are bad at math.
Time for a little life math...
Consistency + Attention = Lasting Change
Have you heard about UPF's? (Say whhaaaa?)
WTF IS A UPF?
It's real, I promise.
The World Health Organization shared we have nearly tripled (holy crap) the obesity rate since 1975, so it's crucial to pinpoint its root causes.
Recently, a research study started to prove what we have known for a bit but has been shut down on a large scale. I've got a few ideas why. Like Biggie Smalls says, "More money, More problems."
This study looks at the role of ultra-processed foods (UPFs) in this weight gain epidemic and suggests innovative approaches to combat it.
Barbara E. Corkey, a distinguished scientist at Boston University, dives into the realm of "obesogens," chemical compounds that have infiltrated our environment in the past half-century. Suspected as culprits disrupting the delicate balance of lipid metabolism and normal development within our bodies, these obesogens (sounds like a movie villain to me) generate misleading signals contributing to obesity.
That was scientific, but read it again.
At the core of her...
Weight Loss Woes and Subtle Sabotage
I can picture it: You have all your ducks in a row. Food journal? Check! Regular workouts? Absolutely! Enough fiber to rival a scarecrow? You're determined to tackle your weight-loss goal head-on. But, despite your valiant efforts, the scale refuses to budge. What gives?
There are subtle saboteurs when it comes to weight loss. I know you're doing ALL the things, but sometimes we forget some really foundational things needed to get rid of those stubborn love handles and bat wings.
1. Damn Dehydration
You've heard it before – drink more water, lose more weight. Simple, right? Well, not exactly. Sure, H2O helps curb your appetite, but when you're parched, your kidneys call in sick, leaving your liver to pick up the slack. The result? Fat gets stored instead of burned off.
The real kicker can be fiber. Maybe you're piling on the roughage like there was no tomorrow, but without enough water, things down there tend to get, uh, stuck. This...
Simplify lunch for you AND your child.
All the talk online is about what to pack in your kid for lunch when they go back to school...
The One Food That Changes Everything
The best part of waking up shouldn't be coffee in your cup! Remember that catchy commercial toon in '96? If you weren't alive yet, here ya go.
While we are used to our routine of stumbling to the coffee pot, getting ready, and heading out the door with only a travel mug, we are sabotaging our nutrition.
In order to have fuel/energy for your day, blood sugar stability (i.e. less cravings), and the ability to build muscle, you need protein-powered mornings. I love the alliteration and all, but it's true, and I will prove it to you!
How much are we talkin?
1. .8-1g per lb of Body Weight. (you doing the math in your head). Sh*t, that's a lot. Yep. And my guess is you're not getting enough. No need to be a mathematician about it; get an idea of protein amounts so you can estimate better. OH, and remember, my Half Your Plate Guide really simplifies things. If you missed that guide, it's here
2. A 20- 30-Gram Minimum at breakfast...
Spot The Swap: Finding Weight Loss Success
Remember "Where's Waldo?"
Let's tap into those skills and spot the difference.
It may feel like building a balanced plate is like trying to find Waldo, but it doesn't have to be that way.
Walk This Way
I know you can hear the guitar riff of that song right now. You know I love a vintage hit, so I thought it would be perfect for today's post. I want to talk about walking, I know, big shocker.
Walking is the most natural, accessible, and budget-friendly exercise out there. There are TONS of impressive benefits to surpassing the 8000-step mark.
I know 8000 steps may seem like a big number (I encourage my clients to do 10,000), but it really is attainable! It doesn't need to be a big chunk; actually, little walks throughout the day are BETTER. Just move any way you can throughout the day. Walk while talking on the phone or scrolling social media. Do walking meetings with coworkers or set up a standing desk or treadmill desk for your WFH gig. Even parking further from the store or, yes, taking the stairs...I know, I know...makes a HUGE difference.
Here are some of the benefits:
Boosted Cardiovascular Health
Walking more than 8000 steps a day gets your...
