Saturday, June 1, 2024

Under an Hour a Day: Essential Habits for a Successful Midlife Health Journey

In this week's post, I share with you some powerful habits that can create a successful midlife health journey, all in under an hour a day. Whether you're short on time or looking for efficient ways to improve your health through midlife, these habits are perfect for you.  

But before we dive in, if you're serious about transforming your health and want personalized guidance, consider joining my coaching program. You'll get tailored advice and support to help you reach your midlife goals efficiently. I know you don't want to spend hours on your nutrition and fitness! Reach out to me if you’d like more information!

Let's talk about the first habit: morning movement. Starting your day with even just 15-20 minutes of exercise can boost your energy levels, improve your mood, and set a positive tone for the rest of the day. This could be a quick HIIT session or strength training workout, a brisk walk, or some yoga. Dance around your living room or kitchen if you like, just get moving!

The next habit is meal prepping. Spend 10-20 minutes in the evening planning or preparing your meals for the next day. This not only saves time but also ensures you're making the choices you need to for your goals. Simple tasks like planning what meals you’ll be eating the next day, ordering groceries, looking over a restaurant menu if you'll be eating out, pre-logging your macros if you are tracking, making your lunch and/or snacks can make a big difference. And if you're finding these tips helpful, don't forget to share this post with a friend who might benefit too! 

Lastly, let's talk about mindfulness. Take 5-10 minutes each day for activities like meditation, deep breathing exercises, or journaling…even self care time like your facial cleansing routine, dry brushing or sitting in a sauna is a good time to be thoughtful. This can help reduce stress, improve mental clarity, and support overall well-being so you can prioritize your goals and take care of YOU! I like to take this time when I’m in my sauna blanket. (I got this one on Amazon)

By incorporating these habits into your daily routine, you can create a successful health journey in under an hour a day. If you're ready to take your health to the next level, think about joining my coaching program for personalized support and guidance.

Friday, May 24, 2024

How to lose midlife body fat...According to science!

How we lose body fat in midlife is different than when we’re younger. We can’t do the same things we did and get the same results because WE are not the same.

How to lose midlife body fat...according to science:

Strength training - at least 3x per week to build fat burning muscle: 
One reason strength training burns body fat during midlife is due to its ability to increase muscle mass. As we age, our metabolism tends to slow down, leading to a decrease in muscle mass and an increase in body fat. Strength training, however, helps counteract this by building lean muscle tissue.

Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. So, as you increase your muscle mass through strength training, your body becomes more efficient at burning calories throughout the day, including burning stored body fat for energy. Additionally, strength training can also boost your metabolism in the hours following your workout, further enhancing fat loss during midlife.

Do “some” cardio - 40-60 minutes per week is good and prevents elevated cortisol: cardio exercise has been shown to improve insulin sensitivity and metabolic efficiency, which can help regulate blood sugar levels and promote the body's ability to use stored fat as fuel. This improvement in metabolic health can facilitate fat loss, particularly during midlife when hormonal changes and metabolic slowdown may make weight management more challenging.

Eat whole food - prevents inflammation weight gain: the nutrient density of whole foods supports overall metabolic health, which is crucial for efficient fat burning. Adequate intake of vitamins, minerals, and phytonutrients from whole foods helps optimize metabolic processes, including those involved in energy metabolism and fat oxidation.

Be in a slight calorie deficit - but not forever to avoid metabolic adaptation: During midlife, metabolic rate may naturally decrease due to factors such as hormonal changes and decreased muscle mass. Therefore, being in a slight caloric deficit can help counteract this metabolic slowdown by ensuring that your body is not taking in more energy than it needs for daily functions and activities.

Aim for consistency - repetition is better than perfection when building healthy habits: consistency builds discipline and mental resilience, which are essential for overcoming obstacles and staying committed to your fat loss goals during midlife and beyond.

Trust the process - progress takes time: trusting the process promotes a positive mindset, reducing stress and emotional eating tendencies that can impede fat loss efforts. This psychological aspect is particularly important during midlife when hormonal fluctuations and life stressors may influence weight management.

What part do you struggle with the most? Maybe I can help!

Saturday, May 4, 2024

How much protein should I consume in order to burn fat and build muscle in my 50s?

In your 50s, getting adequate protein is one of the best ways to promote your health and facilitate fat loss. After all, among its superpowers, protein helps build lean muscle, assists in key metabolic processes, creates strong bones, and more!

When your protein goals are not met, your health and fitness suffers and the body cannot function optimally. 

How much protein your body requires each day is dependent on a variety of factors, such as age, and activity level, but by and large, it’s likely you’re consuming insufficient protein! When you work with me, I calculate your individual protein needs in my program.

Here are some ways to get 30 grams of protein:

  1.   Chicken breast: About 5-6 ounces cooked.
  2.   Salmon: Around 5-6 ounces cooked.
  3.   Tofu: Approximately 7-8 ounces.
  4.   Greek yogurt: About 1.5 cups.
  5.   Lentils: Around 1 cup cooked.
  6.   Cottage cheese: Approximately 1.5 cups.
  7.   Quinoa: Around 1 cup cooked.
  8.   Turkey breast: About 5-6 ounces cooked.
  9.   Lean beef: Approximately 5-6 ounces cooked.
  10.   Edamame: About 2 cups cooked.

Check out my All About Protein Quick Guide to learn more about the importance of protein. I also share quick tips and recipes that you can start using today to increase your protein intake. Get it by clicking here.

Ready to work with me? Sign up here!

Tuesday, April 30, 2024

How to minimize muscle loss as you age

If you are in your 40s or 50s, chances are that you are starting to notice some changes in your body, including muscle loss and diminishing strength, even if you exercise fairly regularly. Maintaining muscle mass becomes increasingly important as we age, especially for women who are looking to lose weight.

How to minimize muscle loss as you age:

1. Strength train a few times a week - Resistance training with or without weights is essential for muscle protein synthesis. Strength training not only builds muscle but also helps preserve bone density, which is crucial for overall health.

2. Eat high-quality protein at every meal - Aim to eat 25-30 grams of protein at each meal. Aim for a protein-rich diet including sources like lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.  Protein intake becomes particularly important as we age to counteract age-related muscle loss.

3. Recover as hard as you train - Your muscles need time to heal to get stronger. Ensure you're allowing adequate time for rest and recovery between workouts. Muscles need time to repair and grow stronger after being challenged during exercise. Incorporate rest days into your routine and prioritize quality sleep to support muscle recovery and overall well-being.

4. Find a community - Your support system can help provide motivation and accountability. Building and maintaining muscle mass is a gradual process that requires dedication and persistence. Being part of community of like minded people can be the key to your success.

By implementing these strategies, women over 50 can minimize muscle loss while focusing on their weight loss goals, leading to improved overall health, strength, and vitality.

Click here to learn more about what it's like to work with me!

Tuesday, April 23, 2024

Wiggly Bridge & Steedman Woods

We are always in search of a new trail adventure especially one that is dog friendly now that we have two amazing dogs. Our most recent adventure was right in our neck of the woods -> Wiggly Bridge & Steedman Woods. 

You can see Wiggly Bridge from Route 1A when you're heading to York Beach, which is when it first caught my interest. It's actually part of the Fisherman's Walk that starts close to York Harbor Beach. We didn't know that the day we went and simply jumped on the trail at Barrel's Millpond. (There was very limited parking, many spots for residents only, but a local told us not to worry since it was off season.)

Wiggly Bridge was built in the 1930s when there were mills lining the river and is known as the world's smallest suspension bridge. The story goes that it got its name from a group of local girls who constantly called it "wiggly."

The flat path leading to the bridge is actually a dam separating York River with Barrel's Millpond and was used by the original settlers who were farming and trading. On the other side of the bridge is Steedman Woods Nature Reserve. 

Although it looks like an island, Steedman Woods is actually a peninsula. The short loop hiking trail is shaded and well maintained with water views on every side. There is a connecting loop that is accessible from the Old York Town side, but we couldn't follow it because it was too muddy.

The Fisherman's Trail follows the York River into York Village. I saw people walking that way, but didn't know where it went. Gives a good reason to go back and walk the full trail.