Remember “Sitting is the New Smoking”? for women 40+

I’ve got some good news for you today – plus some even better news! This is especially important if you work behind a desk most of the time.

 

First, do you remember a few years ago, when all the headlines blared that “Sitting is the New Smoking”?

 

Basically, researchers looked into the health risks of sitting for hours at a time, and the conclusion was that if you sit a lot, your risk of dying was the same as that of a smoker – even if you exercise!

 

The good news is that while those headlines might have started with a grain of truth, they weren’t 100% accurate.

 

New studies have shown that while sitting isn’t great for you, it’s definitely not as bad as smoking, according to researchers from Canada, Australia and the U.S. who published a study in the American Journal of Public Health.

 

Sitting more than 8 hours a day DOES increase your risk of premature death and developing some chronic diseases by...

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How to get rid of bloat (try this 10-second experiment)

bloat bloating menopause Jun 16, 2019

 

I have a fun experiment for you to try today. This gave me a huge “a-ha” moment – and I think it will you, too.

 

It’ll only take a few seconds, and (bonus!) you get to do it while you’re sitting down.

 

All you have to do is hunch over like you’re looking down at your phone. Now, slowly breathe in a big “belly” breath, letting it expand.

 

Wait, what?! It didn’t work very well, did it?

 

That’s because your deep core muscles (including your diaphragm) are contracted by the weight of your body. There’s literally no room to expand.

 

Now, either stand or sit up tall, and take in a deep breath. So much easier, right?

 

I love this exercise because it literally lets you feel you how much impact your posture has on your breathing. And it also gives some pretty big clues into how it affects other things that happen in your abdomen – including digestion!

 

Researchers have...

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How to slay stress and stay more confident during menopause and beyond

menopause stress Jun 16, 2019

I have a semi-serious question for you today. You know the old riddle, “Which came first, the chicken or the egg?”

 

That’s not my question, but it’s similar. Ready? Here it is:

 

 

Do you slouch because you’re stressed … or are you stressed because you’re slouching?

 

Scientists are uncovering links between your mood and your posture, and it turns out the two are tied together in powerful ways.

 

For most of us, that stress-posture question probably works in both directions. But there’s a surprising amount of research that shows that how you stand or sit has a pretty big impact on your stress level, self-confidence, and your mood!

 

Not only does your posture impact how others see you (happy and confident vs. depressed and guarded), it can play a role in how YOU see the world!

 

For example, a study published in the journal Health Psychology found that sitting upright (vs. slumped) might help...

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Some of the BEST advice I’ve ever heard….

Believe me, I know how hard it can be to "exercise"  going through menopause. You haven't got much energy and feel hot and sweaty anyway . But movement is so so important for your overall well-being, especially during menopause! So, let's do this together and move and exercise. I promise, when you keep showing up for yourself, you are going to feel so much better. 

 I have a little extra “exercise” for you the next time you get your sweat on. 

It all stems from a saying I learned from one of my mentors:

Train how you want to look.

 For some reason, that simple saying has stuck with me more than almost any other exercise coaching advice. It stuck with me because it makes such a HUGE difference.

I’ll get into exactly HOW you “train how you want to look” in a second, but first I want to talk about what good posture is and why it matters so much.

Most of us don’t normally give much thought to our posture. It’s automatic...

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This one thing can change EVERYTHING during Menopause

Hi,

I Hope you are having a great weekend! I have a quick tip this morning that can power up your day FAST.

First thing in the morning, as soon as you wake up, drink a big glass of water … 8 to 16 ounces! 

Do this for two reasons:

  • Because it’s incredibly good for your body and (more below)
  • It has a powerful effect on your mindset that can extend throughout the day (keep reading!) 

Now, you already know the health benefits of water (my top 6 favs are below because they’re awesome enough to repeat).But the mindset benefit might be my favorite one.

A study in England found that doing ONE SMALL THING (like drinking a glass of water!) can set off a cascade effect that will help carve new habits for a lifetime!

 The study was aimed at helping healthcare workers provide better guidance to their patients in creating healthier lifestyles.

“Forming one ‘small’ healthy habit may thereby increase self-confidence for working towards other...

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How much is too much?

You won’t even believe this... 

Hi menopausal sister, 

The other day I saw a fact sheet online that blew my mind. It compared portion sizes today vs. the 1980’s and wow! What a difference.

 

Get a load of this:

  • A turkey sandwich in the 1980’s came in at 320 calories … now it’s 820.
  • A slice of pizza was 500 calories … now it’s 850.
  • Small fries were 210 … now they’re 610.

 

Obviously, those examples are for junk/fast food. But studies also show that for other foods, “marketplace” portion sizes – the size you see on nutrition labels, in restaurants, etc. – often are 6 or more times larger than the portion sizes recommended by the USDA!

That’s HUGE, and it adds up to a lot of extra food – maybe even THOUSANDS of calories – your body doesn’t need.

The thing that’s so troubling is that we get used to these larger portions and think they’re actually...

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Decision Fatigue” is real from Susanne Your Menopause Coach

 Hi {first name}!

 The other day I sent you an email about how it takes a lot longer to form a healthy habit than we had been led to believe (three times longer, in fact!). 

I’ve got some more news for you when it comes to sticking with those healthy habits. 

Have you ever noticed how much harder it is to have willpower when you’re stressed or have had a long day, especially during menopause! It doesn’t have to be “bad” stress, either – your willpower can lag after an awesome day spent sightseeing, shopping or doing something else that you love.

 The reason this happens is because of something called “decision fatigue.”

Studies show that the more decisions you make over the course of a day, the harder it is to use your willpower or self control.  

For instance, after a long day you might not feel very energetic... and feel like skipping your workout. Saying “no” to junk food can also become...

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Forget about big goals. Do this instead.

Hi,

This email is all about a very simple (but super powerful) philosophy in business that improves efficiency, creates steady long-term growth, and basically helps you to CRUSH your goals.

But the power of this philosophy goes way beyond business. It also can make a HUGE difference in living a better, healthier and a more fulfilled life.

 

It’s fueled by one simple principle:

 

Do 1 percent better every day.

You might have heard of kaizen before, which is the idea of doing 1% better every single day. It’s all about small, continuous improvements. When you add them all up, they lead to mind-blowing changes.

 

What’s even more amazing is that the changes created this way actually “stick.” That’s because they didn’t require any major lifestyle overhauls. Instead, they were built up over a period of time, which means you learn to MANAGE and MAINTAIN them along the way.

 

And that’s EXACTLY WHAT YOU WANT!

 

...

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The REAL # of days it takes to create a habit during menopause, when we try to be "good " and not put any weight on a🙈

Dear{first name},

Do you ever feel like creating healthier habits (working out, eating better, etc.) is a lot of harder than it should be, especially during menopause when the weight just seems to creep up? Hang on, because I’ve got some news for you that I hope makes you feel a whole lot better about it! 

In fact, over the next few weeks I’m going to share some powerful info that makes creating new habits a whole LOT easier.

In a nutshell, it all comes down to one thing. Your MINDSET. Once you get your mindset right, everything else begins to fall into place.

Fun fact: Did you know that having a positive mindset can actually help you make healthier choices and actually live longer?

Even better fact: You don’t have to be born with a positive mindset. It’s something you can create and strengthen over time. 

I think we’ve all struggled with mastering new habits – things like meal prep (and then actually eating the meals we prepped),...

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8 Foods That Help Relieve Menopausal Hot Flashes

Many women who are experiencing menopause complain of hot flashes. In fact, it is the most common complaint, affecting almost 80% of women.

This often debilitating, or at the very least annoying symptom can cause a lot of discomfort and stress to the woman who suffers from them, and can greatly impact quality of life.

I am not a fan of Hormone Replacement Therapy (HRT) at all, if needed bioidentical hormones would be my choice. But you are still adding hormones into your body. I coach my clients in helping themselves through natural means. Foods being my first choice and natural supplements that really work are always a part of my protocol too.

Then there is movement and stress management and living a meaningful life. Menopause is your chance to recreate your life, to live your highest purpose, to connect to your tribe and be content with your body and your life.

If you like some support through this, please join our facebook support tribe that is all about supporting each other and...

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