How to Get a Good Mindset to Lose Weight in Midlife

May 29, 2024

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I want to share an inspiring story about one of my clients, Ruth, from my Feminine Freedom Pathway group. This Trim Healthy coaching program is designed for women looking to make lasting changes in their weight loss journey, focusing on hormones, mindset, and exercise. It’s amazing to see the transformations that happen, and I’m blessed and honored to be part of this journey with them.

 

As a coach, I don’t claim to have everything figured out. I’m deeply involved in the real, day-to-day challenges that my clients face, just like the ones I encounter myself. Ruth has been with my program for almost six months, striving to balance her weight loss efforts with her hormones, mindset, and exercise. It’s not easy to dial in all these aspects quickly, and many of you can relate to the frustration of trying to do everything at once.

 

One of my...

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Ultimate Guide to Muscle Building: Tips for Women Over 40

Apr 03, 2024

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I'm going to discuss the importance of building muscle as we age and its relationship to fat loss, overall metabolic health, and longevity.

I've been a personal trainer for over 30 years, and back in the day, there wasn't much emphasis on women and building muscle. There were guidelines, but it wasn't until I became certified as a menopause fitness specialist and discovered the newer science for women in midlife and beyond that I understood how important, if not the most important, things we can be doing.


Importance of Muscle Building

What I'm learning about muscle is that it is our longevity organ. When we start focusing on building muscle rather than losing weight, fat loss will happen.

Notice I'm not saying weight loss because we lose part muscle and part fat when we lose weight. Diets that are quick fixes or calorie deficit cause massive muscle loss touted as weight loss, and that, my friend, for women...

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What Happens When Hormones Go Crazy? Better Strategies For Women Part 2

Feb 21, 2024

https://www.purple-planet.com/ 
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Let’s unlock the puzzle and confusion hormones can cause and dive into the actionable strategies you need after 50 to support your hormones, fuel your fat-burning journey, and navigate the twists of menopause. 

 

This isn't just about weight loss; it's a common-sense approach to living your best second half-life. 

 

The Hormonal Impact of White Sugar, White Flour, and Seed Oils: A Menopause Menace

It's not just about what you eat; it's about what you avoid. 

 

White sugar, white flour, and seed oils can wreak havoc on your hormones. They trigger weight gain, mess with cholesterol, and throw blood sugar off balance. Choose nutrient-dense Whole Foods, with lots of plant options. 

 

Prioritize gut health with prebiotics and probiotics, focusing on vegetables,...

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4 Slimming Strategies: Eat Your Way to a Trim Midlife Belly

Nov 22, 2023

https://www.purple-planet.com/ 

 

If you’re feeling frustrated by your jeans feeling tighter or loosening your belt another notch, then you aren’t alone. A woman’s body goes through multiple changes between the ages of 40 and 60. Some of these changes you’ll notice (weight gain) and others you won’t (higher cortisol).

 

But often the result of both is the same - needing to buy larger jeans and an increased muffin top. 

 

Dealing with stubborn weight and a wider waistline was not my dream for midlife and I doubt it is yours. So let me walk you through 4 Strategies you can start to move toward a trim belly in midlife.



The Mindset Shift: Understanding the Power of Nutrition

There are specific reasons why we gain weight in midlife. Menopause isn’t all to blame. 

 

Age-related factors like decreased estrogen, loss of muscle mass, and increase in cortisol levels all play a part in the fat packing around your...

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Defying Myths: How to Lose Weight in Menopause and Keep It Off

Oct 18, 2023

 Music provided by: https://www.purple-planet.com/ 

 

Apple Podcast - Spotify

 

 Trim Healthy Mama for Ladies Over 50

Menopause and midlife bring a unique set of challenges, and one of the most common and frustrating among them is the issue of weight gain. You're not alone in this struggle; many women like you are experiencing the same thing. But the good news is, I’m here to debunk some of the myths and provide you with effective solutions to help you navigate this transformative phase of life.

 

Myth Debunking

Menopause Isn't a Sudden Event

One common misconception is that menopause happens suddenly. All of a sudden, everything changes, right? Well, not exactly. Menopause is more of a gradual process, stretching over several years. It typically begins with perimenopause, which can start as early as your late 30s. So, if you're thinking everything happened suddenly, think again.

 

Menopause Affects More Than Just Your Body

Menopause is not...

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The Truth about Why Protein Is Your Secret Weapon in Menopause

Sep 27, 2023

Music provided by: https://www.purple-planet.com/ 

This post includes affiliate links and I may earn a small commission from purchases made using these links. 

 

Apple Podcast - Spotify

 

 

Life takes an interesting turn as we hit midlife, especially for women in menopause. It's like solving a complex puzzle, and there's a crucial piece that can make things better: protein

 

In this post, we'll explore why protein is so important during midlife, especially in menopause. We'll also discover how Trim Healthy Mama can be a fantastic support during this time.

 

The Role of Protein in Midlife

Why Muscles Matter

 

Protein is going to help feed, build, and maintain your muscles. 

 

Declining metabolism due to muscle loss is a big reason we see weight gain, especially in the belly. Think of your metabolism like a furnace, and muscles are the wood that keeps it burning bright. Muscle plays a significant role in our body's metabolic...

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How Hormones Impact Body Shape During Menopause

Sep 13, 2023

Music provided by: https://www.purple-planet.com/ 

 

Apple Podcast - Spotify

 

 

If you're over 50 and wondering, "What's happening to my body?" don't fret! We're diving into the incredible journey of menopause body changes. It's time to embrace your best shape and feel fabulous. Buckle up for a quick tour through the seasons of womanhood.

 

Menopause Body Shape Changes: A Natural Part of Life

What is Perimenopause, Menopause, and Postmenopause?

Let's start by breaking down these terms, readers. Perimenopause, menopause, and postmenopause are like the chapters of your life's novel. They come with their own set of quirks and adventures. 

 

Perimenopause - The Prelude to Change

During perimenopause, which can start in your 40s, hormones like estrogen and progesterone start playing their own tune in your body. It's not unusual to experience irregular periods, mood swings, and, you guessed it, changes in your body shape. 

Menopause - The Main Act...

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How to Survive Crazy Hormones and Reclaim Menopause Life

Sep 06, 2023

Music provided by: https://www.purple-planet.com/ 

 

Apple Podcast - Spotify

 

If you are in midlife, perimenopause, menopause, or postmenopause, and you've said this to yourself, “I feel like I'm going crazy.”


You are not alone.

 

Let me tell you about a lady, just like you, I’ll call her Eleanor. 

Eleanor prided herself on her ability to handle life's ups and downs with grace. 

But as she entered her late forties, something inside began to shift. It started with subtle changes, forgetting where she placed her car keys, struggling to concentrate on reading a book, and things like that. 

However, over time, the lapses became more frequent.


One evening while she was cooking dinner, she couldn't remember the recipe for her signature pasta dish. The dish she’d made hundreds of times. Frustration boiled within her and tears rolled up unexpectedly. She felt like she was losing control. Her best friend, Tina, noticed the changes...

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How To Exercise In Menopause To Skyrocket Better Results

Jul 05, 2023

Music provided by: https://www.purple-planet.com/ 

 

Apple Podcast - Spotify

This post contains affiliate links to products.

I may receive a commission for purchases made through these links.



 

 

In midlife, you do not want to exercise in a fasted state. 

 

That is the bottom line. 

 

As a woman, especially in menopause, you want to reduce any type of stress that can cause a rise in cortisol, which in turn causes a rise in insulin, which is a fat-storage hormone. Exercise, especially exercise in a fasted state, can be somewhat stressful. We want to work with cortisol levels. We want to work with our menopausal body and not work against it.

 

TIMING AND TYPE OF EXERCISE

So one of the things you really want to focus on is pre-workout fueling. 

 

Overall, it is best to exercise intensely, and that would be either some type of HIIT (high-intensity interval training) workout or a workout where you're getting your heart...

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Undo Exercise Myths and Make Weight Loss Simple

Jun 07, 2023

 

Music provided by: https://www.purple-planet.com/ 

Apple Podcast - Spotify

 

This post does contain affiliate links; I may earn a commission from purchases made through these links.

 

"I hate the belly fat that I have. I'm on bio-identical hormones and can't get rid of the tire. I don't want to go through surgery; I don't know what to do; please don't tell me to start running; I can't do it."

 

Does anyone else feel the same?

 

This question came from a member of my Peri/Menopause Trim Healthy Mama Community.

 

No, I'm not going to tell you to start running, and I'm not going to encourage you to exercise more. Or eat less. 

 

But there are multiple things that contribute to that spare tire/muffin top you are seeing. And a lot of it has to do with your age and your hormones. 

 

Extra fat is frustrating and a health risk for women, especially in midlife. 

 

The fat you see around your middle is most likely visceral...

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