Let’s talk about SIT training.
Have you heard of this?
No, it’s not sitting in a chair.
SIT is Sprint Interval Training.
The studies about SIT say that it is very important for women in perimenopause & menopause to perform.
Why do you need to include Sprint Interval Training?
#1 - It turns up your body’s ability to burn fat
#2 - Helps with insulin sensitivity and Insulin resistance
#3 - Gets you using more oxygen, burning more calories and burning more fat
The key to SIT is the high-intensity SHORT interval plus recovery.
Your sprint could be on a bike, on a treadmill, in the water, or up a hill. You sprint really hard, get breathless for 8-30 seconds, and then recover for as long as you need to.
A big benefit of SIT will be the improvement of your body composition. It increases lean muscle mass and reduces fat mass in a relatively short period of time.
SIT helps burn belly fat...
Colossians 3:15- “And let the peace of Christ rule in your hearts, to which indeed you were called in the one body. And be thankful.”
Is your heart thankful?
What does it take to orient my heart toward thankfulness?
Have you ever thought about that? If by nature I am corrupt and selfish, how do I turn that around? I know there are times I have wondered about this. Especially when I have failed miserably.
The opposite of thankfulness is selfishness.
I hate to admit it, but I can offer many examples of my selfish heart. When something doesn’t go my way and I pout. Or when someone cuts me off in traffic and I grumble. And definitely, after I have an impatient outburst towards my family. Ugh! Those are the worst! It’s when the “Me, Me, ME!” monster rears its ugly head and destroys relationships. And later in the quiet moments, I wonder, how can I become less self-centered?
The problem is a...
“He who seeks good finds goodwill, but evil comes to him who searches for it.” Proverbs 11:27
Have you ever noticed that you find what you’re looking for? Maybe not every item you misplace, but you do find the thing that your heart looks for. This is true in many areas of life. God used this concept in my life to curb my habit of complaining. Here's what happened…
Just as I was processing this concept my family and I went on our first family vacation. At this time, we just had two babies (who are now 20 and 17!). We knew it wouldn’t be a “vacation” for my husband and me, per se because after all, our boys were little and still required all the care and energy given at home, now we were just taking it all to another location. Yet, we were hopeful that it would still be a nice getaway to do something different with our young boys.
The plan was to stay with my husband’s...
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Progesterone naturally begins to decline around age 30, and by age 50 has decreased significantly. According to the late Dr. John Lee (leading progesterone specialist), estrogen levels drop only 40-60% at menopause, just enough for the monthly cycles to stop. Sadly, progesterone levels may drop to near zero in some women causing hot flashes, night sweats, insomnia and other troubling symptoms. Stress, endocrine-disrupting chemicals, and xenoestrogens all accelerate the progesterone decline. During perimenopause and menopause, the sharp decline of progesterone can lead to estrogen dominance – despite lower estrogen levels.
Trim Healthy Mama is not about obsessing or number counting. But having a few guidelines can help you bring your eating into balance. This can be especially important if you have gotten confused with all the chatter around about what you “should” and “should not” eat.
Your body craves balance. Blood sugar balance, fat balance, and carb balance.
With Trim Healthy Mama, you will bring your body into a place of healing and balance so it can release fat. You do this by cycling your fuels. Choosing a fat focus fuel (S-Satisfying) means you add healthy fats to your protein-focused meal but keep your carbs very low. A carb-focused meal (E-Energizing) is focused on a lean protein with added healthy carbs. Both meals should include good amounts of non-starchy veggies. Read here for a refresher on your fat & carb number guidelines.
Let’s take a look now at the Fuel Pull meal (FP). This meal will be centered around lean protein ...
Are you ready to learn about a fuel you can eat that won't kick your body out of fat-burning mode?
Meet the Fuel Pull!
A Fuel Pull (FP) meal is going to be low calorie and low fat.
This fuel is delightfully neutral. You can even start your meal as an FP and add carbs to convert it to an E (energizing) meal or add fats to make it an S (satisfying) meal.
The FP foods can balance out meals that have a heavier calorie load and they are very weight loss friendly.
But, be very careful that you do NOT abuse your use of the FP meal.
Remember, we are not going to deprive our bodies of good fuel. You need to switch out your fuels to see healthy, sustainable weight loss.
Fuel Pull meals still start with a protein foundation. Choose a lean meat like chicken breast, lean deli meat or lean turkey (check all labels to make sure your choosing low fat & low carb). Egg white are a perfect FP fuel along with low fat dairy options.
Have you ever wondered if fat plays a role in your weight loss journey? If so, what kind and how much? Or does that even matter:)
Let’s take a look at the S fuel, the SATISFYING fuel.
Fats are satisfying. When you eat fatty food or a fatty meal, you're usually satisfied for a good long time.
The S(atisfying) meal includes protein plus fat.
How much protein should you be eating? Normally, you can look at the size of your palm. And that's about how much protein you need. At each meal. You’re looking anywhere from 15 - 30 grams of protein. Anchor all of your meals and snacks with some type of protein to help keep your blood sugar stable.
The S(atisfying) meal is protein PLUS non starchy veggies PLUS fat.
Non Starchy veggies are the vegetables that don't have a lot of starch in them. They're not carb heavy at all. Look at broccoli and summer squash. Check out cauliflower and Romaine lettuce.
Are you ready to get Energized?
Let’s continue to learn about the Trim Healthy Mama eating plan. This is the best eating plan that you can follow for your health, hormones, and fat loss especially if you are over the age of 40. Mid-life weight can be very difficult to shed because you are dealing with shifting hormone levels. The best plan for you to follow is the Trim Healthy Mama way of eating because it will bring your blood sugar levels under control and allow your body to heal and release stubborn weight.
I taught you earlier about Satisfying meals that are centered around good healthy fats; now let’s look at Energizing meals.
E meals are Energizing meals. When we create E meals our focus turns away from fats and toward carbs. Carbs give us the energy that we need. Carbs are basically glucose and our bodies need glucose in the right setting and at the right time.
Healthy carbs are metabolism revving and healing to our...
I’ve tried a lot of diets and eating plans over the years and FINALLY found the best eating plan to follow for the woman in her menopausal years. In fact, this is how I fuel my body every.single.day.
Not all eating plans are the same and when your hormones start to shift you have to get extra creative to dial in your eating to see weight loss. Especially in your midsection.
This eating plan is called “Trim Healthy Mama” but you don’t have to be a mama to follow it!
All you need are the basic guidelines on how to best fuel your body at every meal. Let me walk you through what a hormone-friendly weight loss eating plan looks like.
Are you ready to Get Your Trim On??
I'm here to teach you the basics of how to eat in the best way for the over 40 body.
You’re going to base your meals on fuel types. So it's important that you understand what the fuel types are.
We're talking carbohydrates, we're talking fats, and we're...