Avoid. Cut out. Don’t eat. Don’t do…

There is so much we are told is WRONG with our lifestyles.

Heck, I’ve even heard WATER isn’t healthy according to a commenter on YouTube.

But there is so much nuance to what is good. And so much of what is good depends on what we need and what our current lifestyle is.

As Michelle says “The dose makes the poison.”

That’s why I’m excited to share tips, along with some great advice from Michelle, to help you find your balance over fearing foods and moves and systems. Find the opportunity in the options!

Let’s talk about MENOPAUSE. Sorry ladies, you can’t avoid it.

And for some, the hormonal changes will hit harder than others. But I want to discuss strategies and tips and even some helpful mindsets to implement to help you navigate the hormonal changes.

Because we don’t want to deny the struggles that can occur but we also don’t want them to dictate what we can achieve.

While they will impact how we want to fuel and train, there is so much within our power to control and work around.

That’s why I’m also excited to share tips from one of my magical managers Susa about how she navigated menopause to feel like her most fabulous self!

00:00 – Intro
01:44 – Menopause
05:25 – Managing Menopause
36:01 – Menopause Nutrition
38:00 – Overnight Oats
38:33 – Workout Tip

Recipe: Raspberry Overnight Oats

450 calories:  35 g P/45 g C/17 g F

• ½ cup oats 
• 1 cup greek yogurt 
• 1 TB almond butter
• 1 TB chia seeds
• ¼ cup raspberries

Mix all ingredients in an airtight container. Let refrigerate overnight. Stir before eating, top with raspberries, and enjoy!

Why these ingredients are amazing for menopause

Oats – whole grains contain B vitamins that are important for your mood and the fiber in oats helps prevent constipation and bloating that is common in menopause.

Greek yogurt – contains calcium and vitamin D to help minimize bone loss that occurs in menopause and vitamin D is required for calcium absorption. Also associated with better mood! Greek yogurt is also high in protein and when eaten in the morning will help regulate blood sugar balance, keeping your energy stable throughout the day.

Almond butter – Almonds contain magnesium which help support a balanced mood, bone health, and improved sleep! Night sweats and insomnia are common in menopause and magnesium may help promote sleep by regulating our bodies circadian rhythm by increasing muscle relaxation. 

Chia seeds – high in omega 3 fatty acids! Omega 3’s have been shown to decrease hot flashes and night sweats! Omega 3’s may also help promote better mood and brain cognition.

Raspberries – rich in phytoestrogens which can act like estrogen in the body, reducing symptoms of menopause! During menopause, estrogen slowly decreases in the body and eating foods like raspberries that can help mimic estrogen once digested, may help decrease negative symptoms! 

We all want to better understand what is going on with our body.

And getting an official diagnosis can help.

Labels can help us then assess what we need.

We just have to make sure we don’t let our “labels” become an excuse but truly do focus on controlling what we can control.

That’s why in this episode I want to talk about meeting yourself where you are at and even managing some common labels, like Adrenal Fatigue, that you may find yourself suddenly having to address.

Michelle will share some great tips if you are suffering from Adrenal fatigue or even seeing changes to your motivation and fatigue levels with menopause or stress.

Calories in vs calories out are all that matter for weight loss.

Yes. This is true – Take in less energy you expend and you will lose weight on the scale.

But this oversimplification may also be holding you back from seeing results.

And it may be leading you to make mistakes that aren’t helping you see the true fat loss and muscle gains, aka body recomp, you truly want.

It may even be why you can lose the weight but never seem able to sustain your results. Because you can’t stay in a deficit forever!

That’s why I’m excited to share some tips to help you truly adjust your diet as well as your training to see fabulous results and have Michelle share why macros matter most!

Let’s talk about the CORE!

While our core gets a lot of attention because many of us want toned abs or to avoid lower back and hip pain, our core is really a foundational component of our overall health and making sure we age well.

That’s why in this episode you’ll learn more about the key components of your core or your Pelvic Core Neuromuscular System, common core dysfunctions and some amazing moves and tips to help you build that core strength and stability.

And I’m excited to share the expertise of Pelvic Core Physical Therapist Christina Christie as we dive into each component.

But first I want to start with a reminder I think is so key not only when it comes to core dysfunction but any situation we just accept in our life…

Struggling with weight loss? Fear and misinformation about protein might be holding you back. Join me and my fabulous dietitian, Michelle, as we bust common protein myths and uncover the truth behind the significance of this essential macronutrient in achieving your health goals.

We examine the impact of our food choices and discuss how carb-heavy diets and busy lifestyles can contribute to poor nutrition. Michelle shares valuable insights on the importance of consuming protein-rich foods and their role in building and repairing tissues. We also tackle age-related adjustments to nutrition, offering tips on how to modify your diet and embrace new training approaches to accommodate evolving bodies.

Don’t let fear keep you from success! Tune in as we share strategies for maximizing workout efficiency, building a strong mind-body connection, and pushing yourself out of your comfort zone. Say goodbye to mental barriers and embrace change for a healthier, happier you!