How to avoid aches and pains from sitting all day for women 40+

Anyone who has ever spent a lot of time sitting at a desk – or hunched over their phone or iPad – knows the aches and pains of sitting for too long.

 

Here’s the thing, though. The dangers of sitting all day extend far beyond just shuffling around for the first few minutes after you stand up.

 

Justa few days agoI emailed you letting you know that sitting is likely NOT the new smoking!  But that doesn’t mean it can’t take its toll on your body.

 

If you don’t take a few precautions, it can have a long-term effect on your posture that even has its own scary-sounding name: kyphosis.

 

Kyphosis when you develop posture that leads to a forward head, rounded shoulders, back pain, muscle stiffness, and pain in your neck. It can even affect muscles around your hips and glutes.

 

I’ve got some strategies that can help you avoid all of that – because preventing kyphosis is so much easier than fixing it.

 

The...

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Your new FAVORITE Protein Shake Recipe (inside)...

 

Have you ever tried matcha green tea? Whether you are new to it or a long-time fan, I have a recipe for you today that I can’t WAIT for you to try.

 

It’s packed with superfoods but tastes like a treat (really!). I came up with this recipe after dropping too much $$$ on Starbucks’ version, which isn’t as tasty or nearly as nutritious.

 

It’s perfect as a mid-afternoon pick-me-up and you also can drink it before your workout if you need a little oomph to get moving.

 

Here’s why: you’ll get a definite energy boost from the matcha, which some studies show also can increase mental focus AND the rate your body burns fat. Turmeric is known for its anti-inflammatory properties, and cinnamon has been proven to help balance blood sugar. Win-win-win!

 

Not only that, but this tastes amazing. Note: Starbucks version uses vanilla syrup, but I switched that out for protein powder. If you have some vanilla stevia drops, those...

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Are you showing up the way you want to? women 40+

The other night I just did NOT want to take any time to clean the kitchen, but it’s one of “my” chores (we all have our own chores)and I have this personal rule that before I go to bed, the kitchen has to be squared away.

 

Now, when I say I did NOT want to do it, I mean I really, really, really did NOT want to step even one foot into the kitchen.

 

I was tired and was counting down the minutes until I could get into bed. I’m sure you’ve been there.

 

But I knew the kitchen wasn’t going to magically clean itself. And I also knew something else, from past experience – and it’s actually why I’m writing you this message today.

 

I knew that if I didn’t keep my commitment to myself, it’d be easier to break that commitment again– and again, and again.

 

I also knew that it would have a ripple effect, making it easier to break other commitments to myself, too.

 

So I grumbled a...

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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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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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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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