yummy chocolate cherry smoothie that builds your muscles 😊 and prevents midlife spread

 

 

I’ve got a delicious smoothie recipe for you today that is packed with nutrients your muscles (and taste buds) will LOVE. As you might know, when we hit midlife it  is super important to keep our muscle mass or even better, build more muscles. This will not only keep us strong but it will also help us to prevent the midlife "spread" and burn more calories . 

 

It makes for a great power-packed breakfast or post-workout recovery drink, and it’s surprisingly refreshing.

 

Heads up! It has a few unusual ingredients that will amp up its superpower!

 

Be sure you get unsweetened tart cherry juice concentrate – it probably will be near the healthy bottled juices in your grocery store, depending on where you shop.

 

Here’s a quick rundown of why this smoothie is so awesome:

 

Tart Cherry Juice – This has been found to speed up recovery and reduce muscle soreness. Plus, some studies show it might actually...

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Why “walking it off” doesn’t work

Why “walking it off” doesn’t work

Semi-serious question for you: How often do you think about your muscles? (I mean, besides how they look. ;-) )

 

I am asking you this because we expect our muscles to be able to perform for us at a second’s notice. But what do we do to actually take care of them so that they can perform when we need them?

 

So many of us play the “walk it off” game – either pushing through little “tweaks” or ignoring them – that we can start to think that our muscles don’t even NEED care.

 

But they do … especially if you want them to move with ease and perform at a high level! And who doesn’t want that?

 

Here’s the truth: Taking care of your muscles will have big payoffs now and into the future … and it will benefit your entire body. Plus, it feels GREAT!

 

I’m going to outline just a few steps you can take starting today to make your muscles...

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Do THIS and start feeling better today!

Your body LOVES to move … right down to its smallest molecules!

 

In fact, we’re wired for it … and your health depends on it.

 

Here’s a shocking stat for you:

 

“In less than two generations, physical activity dropped by 20% in the U.K. and 32% in the U.S. In China, the drop is 45% in less than one generation.” - designedtomove.org

 

Over the next few weeks I’m going to be talking about how important it really is to take care of your body and muscles … and this goes far beyond the results you see in the mirror when you workout!

If you have been following me for a while know you that I am not only a midlife/menopause transformation coach but that I also teach Nia movement and Yoga and do a functional fitness class most days! It took me until I was 40 to make peace with my body and all I thought was wrong with it! This is why I am so passionate about helping my clients live their best lives and achieve optimal...

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Here’s your “2020 Healthy Swaps Checklist”

Here’s your “2020 Healthy Swaps Checklist”

 Here is a good one for you today, especially if you love to bake! 

 

Did you try them yet? So good!

 

Anyway … today I have a quick healthy swaps checklist you can use to bump up the “clean” quotient of your recipes.

 

While you’re working towards your goals this year, I still wanted you to be able to enjoy some of your favorite recipes … but a healthier version of them may taste equally as great (and will be a lot better for you)!

 

It’s important to note that because baking involves some science, swapping your ingredients can throw off your results (especially in the texture department) if you don’t adjust some other ingredients.

 

Example: if you have a recipe that includes eggs and you sub them out, you might need to add a little more baking powder.

 

That’s why I recommend only making 1 swap at a time per recipe, to avoid any...

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How to Break down your Fears - This 3 step process changes everything!

The first week of 2020 is already over! How are you feeling? Have you been setting BIG Goals? Declared this decade to be YOURS?  Or are you feeling little overwhelmed with the pressure of the new year and all the things that you "should" or "shouldn't do"? 

Big goals give you butterflies in your stomach because they take you outside of your comfort zone.

 I have an AMAZING exercise for you today to set those butterflies free. It’s something that can take your life to an entirely new level.

 

(Plus, you can do this whenever you find yourself struggling to make a big decision or when you notice something is holding you back.)

 

It all has to do with breaking down your FEARS.

 

Fear is sneaky. It might feel like dread … laziness … or you might even write it off as procrastination.

 

No matter what you call it, it’s holding you back.

 

The good news is that you CAN break out of the cycle, and I’m going to show you a...

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This simple upgrade helps you burn body fat

 

This is a super simple upgrade that will lay a solid foundation for your nutrition all day long.

 

And…. it’s especially important if you’re going food shopping or will be heading to a holiday party later that day.

 

This mini-upgrade will:

 

  1. Keep you feeling full until lunchtime,
  2. Shift your body from fat-storing to fat-burning mode,
  3. Can be mixed with other foods in tasty recipes, and
  4. Make your body healthier!

 

Sounds pretty amazing, especially for a nutrient that doesn’t get the respect it deserves.

 

It’s FIBER!

 

It’s kind of weird to think that a nutrient that moves through our system basically untouched can make such a difference … but it does!

 

And when your diet is a little “off” (as it tends to be during the holidays), being consistent with your fiber intake can be a huge gift for your digestive tract.

 

Your gut – aka your digestive system – is filled with...

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Can you “catch” stress from people around you?

If you’ve ever felt like you’ve caught a bad mood from someone, it probably wasn’t your imagination.

 

A couple weeks ago I came across a study that looked into this, and I was fascinated because it’s something I’ve personally experienced (and chances are you have, too).

 

Have you ever been in the middle of a great day, and then you run into someone who is totally stressed out, angry or worried? And then before you know it, you’re knocked out of your good mood and are suddenly feeling stressed and agitated, too?

 

Scientists recently found that the brain changes associated with stress are actually contagious and can “infect” others. After the stressor is removed, females are better able to reverse those brain changes, while males have a tougher time with it.

 

This particular study (which was published in the medical journal Nature Neuroscience) was done on mice so obviously more investigation needs to be done on...

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Here’s why you’re always hungry

I came across some interesting numbers the other day that I had to share with you. If you’re feeling tired, you are NOT alone!

 

Did you know that we’re getting less sleep than ever? Almost 60 years ago, a survey of more than 1 million people found that most people got 8 to 9 hours of sleep every night.

 

By 2000, that number dropped to about 7 hours a night. And now almost 20 years later, sleep experts say we’re sleeping even less – with many of us only 5 to 6 hours a night!

 

Woah! That’s a big drop in a short period of time.

 

I guess it’s not surprising that energy drinks are so popular, right? But “powering through” on too little sleep is not a good idea for the long-term health of your body.

 

The fact is, you don’t have to wait to feel the impact of too little sleep on your hormones. You might be feeling it today!

 

There are two major hormone “pathways” that take a big hit when...

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Why do we struggle to get a proper sleep

I’ve got a question for you. 

 

Do you know how much sleep you actually get at night?

 

A while ago, a few of my friends started using activity trackers to monitor their sleep, and the results were pretty shocking (even to them!).

 

I remember one person had a vague idea she was tossing and turning all night, but she was stunned to learn she woke up 17 times every night, on average!  Another friend quickly topped that, with 24 times. After a while, it almost became a competition or joke between them, but it’s really not that funny.

 

Your sleep has a deep impact on every aspect of your life: it helps keep your body strong and healthy, your mind focused, and your mindset positive!

You can get a head start on learning the truth about your sleep patterns now. When it comes to getting healthier, happier, and stronger… the more info you have, the better off you are. All that data gives you something to work from!

 

It’s not...

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Sometimes is the opposite of what you want to do....especially during menopause

 

I have a story for you today about my overworked wifi router. (Spoiler: this story really isn’t about my router. :) )

 

A couple of weeks ago my router was giving me major problems – among other things, some of my devices kept dropping their wifi connections.

 

It was as if they WANTED to connect, but they just couldn’t.

 

I’d see the wifi icon pop on and I’d start working, but then my laptop would suddenly starting buffering and it would fall back off – honestly it was driving me a little crazy.

 

(Don’t you just hate watching that buffering icon rotate around and around?!)

 

Anyway, on the one device that magically did connect, I searched online for a way to fix the problem. Nothing I did seemed to make a difference.

 

I got so fed up that I shut everything down. EVERYTHING. Even my router.

 

Then I worked out (best stress reliever ever!) and a little later, I turned everything back on.

 

...

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