6 Principles of Strength Training in Perimenopause & Beyond

Walking's Role in Weight Loss, Strength, & Overall Health

Today we are talking all things walking! For so many reasons, walking is an incredibly important form of movement we should be doing every day, if possible.   But is it all we need? Realistically, how big of a role does it play when it comes to weight loss, strength, bone health, overall health? That is exactly what we nerd out on today!   Podcasts referenced: 1. Hot Take on Under Desk Treadmills [https://podcasts.apple.com/us/podcast/fit-after-40-the-womens-fitness-health-revolution-podcast/id1720041768?i=1000654936126] 2. 15 Non-Exercise Ways to Move Your Body & Improve Your Health [https://podcasts.apple.com/us/podcast/fit-after-40-the-womens-fitness-health-revolution-podcast/id1720041768?i=1000657555555]

What to do if you can't stay consistent with exercise?

One of the number one struggles I hear from women starting a workout routine is that they struggle with consistency. Maybe they are successful for the first 30, 60, 90 days, but then something happens, and it feels like they're back to zero. Sound familiar? You are not alone. Today I break down real like case studies from women at Fit Over 40 who have broken through the first 30, 90, 120 days and are still going strong and feeling results. Through life at its life-iest. Sickness. Vacation. Even Pregnancy. How do they do it? That's exactly what we talk about today, and spoiler...it isn't by hitting the gym every day and beating themselves up about missing a workout. A consistent approach over a lifetime is far more achievable with a gentle, realistic approach...and touch of accountability.   00:00 Introduction and personal update 02:52 The impact of perfectionism on fitness routines 04:22 Retention and consistency in group fitness 06:08 Understanding motivation and accountability 07:31 Adjusting workouts for energy and stress levels 09:28 The importance of manageable workout frequency 11:26 Creating accountability through scheduling and community 13:22 The behavior of showing up and identity shift 15:19 Reframing setbacks and missed days 17:15 The cumulative effect of small health habits 18:08 Closing thoughts and encouragement

4 Diet Myths (that beat up your metabolism) + Protein Basics!

Every month, Fit After 40 [https://fitafter40.info/] members get access to an Educational Webinar. In the past we've deep dove into protein, mobility, pelvic health, and MORE. Today's podcast is a recording from our May Webinar with Metabolic Health & Weight Loss Coach Brandi Sheehan [https://www.brandisheehanhealth.com/].  She busts through 4 of the biggest diet Myths that have wrecked havoc on our metabolisms for decades. I had to share this webinar with the pod, because Brandi didn't just debunk the junk, she talked about why these myths are straight up harmful to our metabolic health.    Better yet?  She gives you realistic, sustainable, SUPPORTIVE, action steps to take instead!   Thanks to a listener question, we cap off the session on a mini masterclass on protein and how to help support blood sugar. Check out & Follow Brandi: IG: Brandi.Sheehan.Health [http://brandi.sheehan.health/] FB: Brandi Sheehan [https://www.facebook.com/brandi.sheehan.health]  Brandi Sheehan Health: Fat Loss Metabolic Repair [https://www.brandisheehanhealth.com/] Try your first session of Fit After 40 [https://fitafter40.info/] on the house!  Online or In Person [https://fitafter40.info/calendar/]

6 Principles of Strength Training in Perimenopause & Beyond

Today we talk the 6 principles of Strength Training (and muscle build). Spoiler: while the ep is titled "in Perimenopause & Beyond," these principles apply at every age and stage of life! You don't have to do these perfectly, but to see lasting results over a lifetime, we do need to be incorporating all 6 of these principles at all times. We also chat about: * How group fitness tends to get these wrong when it comes to building strength and muscle * Why short 30-75 day challenges fail in creating real change * How to get move heavy weights through multi-joint, compound movements (squats, deadlifts, presses, etc) without injury * Why we plateau when we are follow youtube or peloton workouts * ...and so...much...more   Episodes referenced: * 10 Tips for Starting Fitness in Perimenopause & Beyond [https://podcasts.apple.com/us/podcast/fit-after-40-the-womens-fitness-health-revolution-podcast/id1720041768?i=1000774087376] * Your first 90 days of strength training: what results can you actually expect? [https://podcasts.apple.com/us/podcast/fit-after-40-the-womens-fitness-health-revolution-podcast/id1720041768?i=1000761890372] * 5 Ways to Progressive Overload at Home (how to get stronger without a gym) [https://podcasts.apple.com/us/podcast/fit-after-40-the-womens-fitness-health-revolution-podcast/id1720041768?i=1000737322441] * Cracking the Sleep Code with Michelle White [https://podcasts.apple.com/us/podcast/fit-after-40-the-womens-fitness-health-revolution-podcast/id1720041768?i=1000749245817] * 4 Types of Exercise, But Only 1 Builds Muscle... [https://podcasts.apple.com/us/podcast/fit-after-40-the-womens-fitness-health-revolution-podcast/id1720041768?i=1000717501869] * Better w/ Dr. Stephanie Estima: HRT Can't Fix Your Ligaments [https://podcasts.apple.com/us/podcast/better-with-dr-stephanie-estima-strength-body/id1479074542?i=1000774651102]

10 Tips for Starting Fitness in Perimenopause & Beyond

Today, we are talking the Top 10 Tips for getting started with Fitness in Perimenopause & Beyond. This list is a culmination of things I have learned the hard way (aka the biggest mistakes I've made that affected my health, happiness, and gains), plus mistakes my clients have made that have wasted time, money, and energy + how to avoid them. A lot of the list comes from unlearning a lot of what we have come to believe fitness "should be," but actually gets in our way. Good news. You are going to walk away with a much more approachable, far less time consuming, and an incredibly more sustainable approach to life long fitness.  Better news? These tips can help you get started at ANY age. Side note? As with most things, health and fitness, even though this podcast is dedicated to my ladies in the menopausal transition, these tips apply to starting fitness at any age or stage!   Not sure where to start?  Check out a complimentary session with Fit After 40! [https://fitafter40.info/] Also mentioned in the pod: My sister, Hannah Diment [https://www.instagram.com/loremassagesanctuary/]'s, massage studio: Lore Massage Sanctuary for Women [https://loremassagesanctuary.com/]