I love to help people move, feel, and look better!
Hello Reader, Have you been putting the workout time in and feeling like you're not moving any closer to your goals? First off >> relatable!! I've been there. Recently. :/ What shifted my trajectory? FIRST: I followed the science: switching to what works in mid-life training. 👇🏻This link will take you to the answer to the question, "What kind of training IS EFFECTIVE for my middle-aged(+) body?"👇🏻...
Heya Reader, It's fricken mid-November and I'm not even mad about it! In fact, I'm ready to knock the next six weeks out of the park. How about you? I'm excited to present the Homegrown Fit #MenopauseBody October wrap-up. Instagram I shared a number of tips about Food and Energy. (Click any image to watch/read) I also talked about the stupid 12 weeks of darkness that we've recently entered. And like usual, we had a good discussion about strength training & building muscle. Future Stuff I've...
Hello Reader, Q: How do you unsuccessfully attempt to adapt your metabolism? A: Do more & more HIT/Jogging/Fitness Classes + eat less. Outcomes: hungry, bored, wiped out, lost muscle mass + strength. Worst case scenario: less What behavior is actually effective at speeding up your metabolism? 1. Increasing your Energy Flux will increase your RMR. Eating and burning plenty of calories is extremely effective compared to eating very little and burning very few calories. Increase your burn by...
Hey Reader, It's been a minute and I've got news! After months of work, I've officially shifted my coaching focus to this: 📣 Helping active women in any stage of menopause rebuild their training and nutrition to feel good and keep playing for life! I decided to create the Menopause Body Blueprint (MBB) because I kept hearing this same story from new clients: You're cruising through your 30s & into your 40s doing your sport and feeling good, but at some point you begin to feel the first...
Hi Reader, If you're a woman in your 40's and 50's and eating Low Carb for no medical reason, here's what you're missing out on.Eating Complex Carbs (+Loads of Fruits & Veggies) throughout your day will: Increase effectiveness of your workout Reduce your inflammation response Increase your metabolic response Suppress Cortisol release throughout the day Decrease Cortisol spike after long-duration Zone 3-4 workouts (the type I poo-poo'd last week) Reduce negative mood after stress Checking in:...
Hello Reader, Here's the problem: High-Intensity Workouts & women in their 40’s & 50’s don't go well together. To be clear, I’m talking about: Orange Theory, Hot Yoga, CrossFit WODs (lasting 6+ minutes or longer), Gray Zone Running, F-45, Bootcamp, HIIT Class… Again. Because the effects of any type of stress are amplified in Menopausal years. Specific to exercise, Zone 3/4 Workouts Trigger: > Increased Cortisol Release > > Suppresses Insulin Release > > Messes with Glucose metabolism > >...
Hey Reader, Have you replaced all of the damaging lessons the 90s diet culture + USDA taught us around food, exercise, and your body...with healthy thoughts & approaches? When can you declare that "I'm cured!"?[I'd love to discuss this with you.]My takes: Any small & positive change is a win.Caveat: making any specific and intentional change can start as a healthy practice, morph into a healthy obsession, and evolve into an unhealthy obsession.Blinders:We can only undo what we first recognize...
Hallo Reader! Have you ever made a dramatic change like these to your diet… & failed? 🥞 Eating a decent breakfast (~400 Calories) after surviving for years on just coffee or "not hungry" till 11am. 🍖 Stuffing in a chicken breast + protein shake worth of extra protein in an attempt to hit your app-advised protein number. 🥪 Adding 500 calories to your daily Energy In in order to get your metabolism out of chronic-dieting mode. Yes, these behaviors are critical to your body's ability to...
Don't make this mistake: Working out HARD 2+ times per week. (We’re talking sweaty 60-min. "Strength" classes, bootcamp workouts, splat points, & Hot Anything) Not seeing any changes in your strength, body composition, energy (just less), health. Cramming another exhausting workout into your week. That tactic might have worked when you were 30, but my fellow 70’s & 80’s Babies: 📢 The only thing that strategy will get you is tired, hungry, and frustrated. [Video...
Hey Reader, You know that big thing you've been talking about doing for a while? That one that you're just waiting for the right moment to start. ...And that moment isn't quite right just yet. But someday soon it will be. Well, let me remind you: The time will pass, whether you're acting on your idea or not. Coincidentally, whoosh! The first 90 days of 2023 just wrapped up. And conveniently, we can tidily parcel out the contents of a year's worth of time into four 90-day sections. Which means...