November is right around the corner and we're kicking off the holiday season with 2 new FREE challenges!! 🎉
CHALLENGE 1 - WELLNESS BOOK CLUB
Dr. Gabrielle Lyon's new book, Forever Strong, released this week and I can't wait to read it with you!! Dr. Lyon is an expert in the health and fitness field and specializes in the importance of protein and muscle and its effects on aging.
Grab your copy below, and be sure to join our Girlfriend's Guide fb community to join the conversation next month!
Let's chat CARDIO!!! 💦
Love it or hate it, it's usually one of the first things we think of when it comes to weight loss. But do you know where your cardio sweet spot is? Did you even know there is a cardio sweet spot?
Your cardio sweet spot is your specific heart rate zone that will turn your body into a fat burning machine, and it will vary a bit from person to person, depending on your age!
So what's your cardio sweet spot? Read on to find out!
This is a question I get a lot, and a question I myself had after my hysterectomy. (I kept my ovaries so even though I don't get a monthly period, I still have hormonal cycles like I do.)
The short answer is.... YES!!!
But before I tell you HOW, let's talk about WHAT cycle syncing is and WHY you'd want to do it!
Simply put, cycle syncing is learning where you are in your hormonal cycle at any given time and adjusting certain activities based on that. For instance, did you know your body will be able to lift heavier during your follicular phase, you'll be more confident and outgoing during ovulation, and your body needs more carbs (and more calories) during your luteal phase?
So how do you know what phase of your cycle you're in if you don't get a period?
Adrenals 101! 🤓
You’ve probably heard of the adrenal glands in the context of “adrenal fatigue.” Why? Because adrenal fatigue is so prominent today - recognized or not. In our hustle culture world, most of us deal with some degree of adrenal fatigue. Thankfully there are things you can do today to boost your adrenal function!
But first, what even are the adrenal glands?
You know I LOVE my Shakeology. 😍
It’s quick and easy and you can have a healthy breakfast made in less than a minute.
It’s that little kick of chocolate that gets you through the day.
It’s that late night snack that doesn’t ruin your progress.
It keeps things moving while keeping us regular and decreasing bloat.
And you might not notice all the benefits when you’re drinking it, but man do you know it when you’ve been off your Shakeology game for a couple days!
But did you know it’s also loaded with adaptogens?
✨ Adaptogens are herbs that help your body handle stress better, like ashwagandha, schisandra & maca. ✨
During perimenopause our adrenals become taxed because they kick in when our ovaries start to decline. Adaptogens can help reduce this stress!
Some fun (and not so fun!) facts about women, fitness, and how your hormones may be affecting your results - and what you can do about it!
This one may blow your mind 🤯
How often have you been told fasted workouts are the quickest way to burn fat? Especially fasted cardio?
This is another great example of “what works for MEN doesn’t always work for WOMEN”.
You know how they say abs are made in the kitchen?
I'm adding to it… RESULTS are made on REST DAYS!!
I know a lot of women LOVE having an EXACT schedule to follow and do NOT like to deviate from it, so if you're new to cycle syncing your workouts it's going to take some mindset shifts because you will have to move the workout schedule around to work WITH your body.
I've been a health coach and personal trainer for years, but it hasn't been until recently that I've really been diving into what WOMEN specifically need as far as nutrition, workouts, and rest… and let me tell you, it's been mind blowing!! 🤯
First, I've found out that the majority of health, fitness, and nutrition research has been done on men.
“Women are too complicated.”
The problem is, women are not small men. We have our own VERY unique needs due to our monthly cycle and hormonal changes. So what may work for men (cutting carbs, cutting calories, intermittent fasting, fasted workouts, just to name a few) can actually be working AGAINST us women.
So be prepared, I'll be sharing everything I'm learning along the way so you can become your very own best health advocate and learn to work WITH your body, not against it!
That's how many women have joined us so far this month for our FREE Cycle Syncing 101 course on facebook!
It's still mind blowing to say that number out loud!! 🤯
Clearly there is a need for more female focused training and nutrition!
Women deserve to live with maximum energy.
👏🏼 It’s time that the fitness industry pays attention
👏🏼 It’s time that the medical community embrace optimal over normal
👏🏼 It’s time that women become more hormone literate so as to self advocate their health
👏🏼 It’s time that the world realizes that women are not small men
Navigating perimenopause and unlearning past fads & trends to help you work WITH your body and THRIVE! ✨