Tag Archives | menopause weight gain

Hormone Linked to Menopausal Weight Gain

Finally, we have some promising research into the why of (and hopefully soon, the remedy for) menopausal weight gain. And it doesn’t have to do with calories or lack of exercise or all the other causes postulated up until now. As nearly every menopausal woman knows, dieting and increasing exercise often do little to help with the meno pot. It’s deeply demoralizing and can make one want to just give up.

During perimenopause and menopause, estrogen levels drop but levels of FSH, follicle stimulating hormone, remain high. This mismatch has been associated not only with weight gain but bone loss as well. FSH is the hormone that helps the egg develop and ripen in your ovary just prior to ovulation. These levels drop just after ovulation and increase again prior to the next ovulation.

Just prior to and during menopause, FSH levels remain elevated. Hence the weight gain and weird fat distribution coupled with bone loss.

A new study published in Nature has examined the use of an antibody to block FSH in female mice thrown into menopause when their ovaries were removed. They were fed a high fat diet, yet lost weight, upped their metabolism, and gained bone mass. While this is exciting news, the next step will be to try the experiment in larger animals, then humans. We may be some years away from realizing any benefits from this research but at the very least, we can feel vindicated.

That said, our best bet right now is healthy eating and continuing to move! Weight training with light weights, stretching, and walking will keep us at our optimal fitness level. We can eat less meat, more healthy carbs like quinoa or brown rice, and healthy fats such as almonds, legumes, and avocados. Oh, and a little dark chocolate and wine, just sayin’!

Read more at Medical News Bulletin.

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5 Ideal Workouts for Women Over 50

Sunny Day © lynette sheppard

In this guest post by Perly Rodolfo, she shares tips and ideas for creating an exercise program to keep healthy as we age. It’s simple, not necessarily easy – especially to keep motivated. My pal, Dee Adams, cartoonist creator of Minnie Pauz, started out slowly – just walking every day. She lost weight and gained fitness (and she took some mighty fine photos on her morning walks every day.) And if/when we backslide? No recriminations, just start again.

5 Ideal Workouts for Women Over 50 by Perly Rodolfo

Even if you don’t exercise regularly now, it is important to know that there is still plenty of time for you to initiate your workout program.

And if you are in your 50’s or older, becoming physically active is advantageous for your health. Staying fit as you age is a necessity rather than an option.

Many women suffer from menopausal symptoms such as hot flashes, joint pain, sleeping disorders. But, did you know that a physically inactive lifestyle can increase your risk of heart disease, diabetes and osteoporosis? A sedentary lifestyle can also cause emotional problems, even a midlife crisis.

Experts suggest that middle aged women who exercise more have a biological age of 35. This is the reason why you often see celebrities and athletes who are over 50 to be more energetic, fit and healthy.

To reduce your risk of disease and have a healthy life beyond the age of 50, you will want to embark upon a complete fitness program that is ideal to your age.

Without further ado, here are 5 ideal workouts for women over 50:

Aerobic Exercises
Aerobic exercises are perfect for women over 50 as most of the moves are not stressful, less intense and are common workouts at home. This type of exercise focuses on your large muscles benefiting your cardiovascular health as well as keeping your weight in check.

Some of the best aerobic exercises that you can do are walking, swimming, dancing, jogging, cardio machines as well as many others. If you prefer a more advanced exercise, you can try hiking, Zumba dance classes, boxing or other anaerobic exercises (aerobic exercises that are performed at a level of intensity).

Stretching
Stretching exercises focus on your flexibility to help maintain a healthy range of motion in your joints. Doing stretches before and after your regular workout helps reduce the risk of injuries and muscle soreness.  Some of the best stretching exercises for women over 50 are yoga and pilates. These forms of exercise help improve core body strength, increase stability and elevate mental power.

Strength Training
Lifting weights may seem too difficult and dangerous to middle aged women due to the risk of various possible injuries associated with incorrect strength training exercises. But lifting light hand weights can significantly improve your strength and posture, maintains bone strength and reduces your risk of lower back injury.

Above all, lifting weights that give tension on your arms results in a more toned and fit body. This means that lifting weights can burn more fat and in a much faster rate than any other regular exercise. You can start with hand weights that you can comfortably lift for eight repetitions initially. Increases reps until you can do 12 for each routine.

Core and Balance Exercises
Maintaining a strong core and a stable balance will help protect your spine and hips.  For these exercises, you need core equipment such as stability balls and half-round balls. You can use this equipment to help improve your abs, glutes and hips.

Abdominal exercises such as crunches and planks require some perseverance and patience especially if you are a beginner. Doing both balance and core workouts will give you optimal results out of your overall workout program.

Respiration and Relaxation
Women over 50 are not the same as young adult women in their 30’s. Your lung capacity begins to decrease during the aging process.

This results in weakening of your bronchioles and alveoli air sacs, lungs, diaphragm and intercostal muscles.
So how can you improve and maintain a healthy respiratory system? Aerobic exercises and the other exercises mentioned above can certainly help. But breathing exercises are the best. Tai chi is one of the most perfect breathing exercise programs for women over 50.

Tai chi basically helps improve overall well-being – mental, physical and emotional state. Plus, this breathing technique is simple and easy with no extra equipment required.

Conclusion
Remember that every bit of movement counts. Doing household chores or just walking your dog  can be helpful to your workout program. Take  vitamin D to help support your bone and joint health. Above all, follow a healthy and sensible dietary regimen that will support your workout.

Remember, age is just a number and you can prevent many of the signs of aging by just performing simple exercises at home.

Author Bio:
Perly Rodolfo is a health and fitness enthusiast, businesswoman and a mother of two. She spends most of her time with her family and blogging about dietary supplements, healthy lifestyles and online businesses. Learn more about Perly through her website at http://www.populardietpills.net/.

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The Connection Between Blood Sugar And Menopause

cupcake blues © lynette sheppard

Katrina Jane Rice shares another pertinent guest post with us – this time, she is addressing blood sugar issues that can show up during and after the Pause. As the hot flashes diminish and mood swings stabilize, our attention rightly turns to aging and remaining healthy. Enjoy.

The Connection Between Blood Sugar And Menopause

by Katrina Jane Rice

Menopause is the time in a woman’s life when her menstrual cycle and her ability to reproduce stop.

As a result, different symptoms occur, such as weight gain, hot flashes, mood swings, irritability, and sleep problems among others. These are triggered by decreased estrogen and progesterone levels in the body and can lead to health concerns to look out for.

If you are in your forties and about to reach menopause, you can expect the above symptoms as well as possible blood sugar problems.

Just as every woman experiences different symptoms, not everyone suffers from high blood sugar. Some women may have lower levels while some may not experience any change at all.

Women who are dealing with blood sugar problems even before they reach their menopause stage are usually those diagnosed with diabetes by their doctors.

Effects of Menopause On Your Blood Sugar
If you are already managing high blood sugar levels before menopause, there are certain changes in your body that you need to be prepared for. You will find that your blood sugar fluctuates more often and it may become more unpredictable. This can alter your energy and affect how you go about your daily activities.

Since the symptoms of menopause can alter your daily routine (due to sleepless nights, mood swings, weight gain and irritability), you will find it more difficult to manage your pre-existing health issues as easily as you used to. Before the menopause symptoms totally take effect on you, beating your health problems and normalizing your blood sugar as soon as possible will truly make a difference.

Estrogen’s Role On Your Blood Sugar
The hormone estrogen decreases when you hit menopause. When it does, your body will undergo significant physical and physiological changes. Your body which once was a well-oiled machine will go through a series of unpredictable metabolic responses that can pose health problems and even put you at risk of diabetes.

To explain further, estrogen plays many roles in a woman’s body and that includes blood sugar regulation. The hormone estrogen has a protective effect on the pancreas and the pancreatic cells by preventing premature cell death.

The pancreas is the organ producing insulin, which is needed to burn sugar. While estrogen helps keep your pancreas healthy, it can efficiently produce insulin and transfer the sugar from your blood to your cells.

The sudden decline of estrogen contributes to your body’s resistance to insulin. For this reason, the sugar in your blood cannot be distributed to your cells and be utilized for energy production. If left untreated, your blood sugar will constantly stay high and can cause the metabolic disorder diabetes.

How To Stay Healthy
If you have been living an unhealthy lifestyle for years, you have to know that there is no quick and easy solution to this complicated medical situation where diabetes and menopause co-exist.

It is normal to feel worried about the likelihood of getting diabetes. But early intervention with a physical check up will determine the amount of work you need to improve your health.

If you already have blood sugar problems before reaching the menopause stage, continue to live a healthy lifestyle and consult your doctor immediately to plan a course of prevention from diabetes. This way you do not have to worry about the other health concerns menopause can bring up.

Monitor your blood sugar and pay a close attention to your lifestyle. Stay away from stress, sleep better at night, eat balanced meals and exercise regularly. If you are overweight, you will be required to shed off the excess pounds as early as possible. Losing as little as 10 pounds can already make a significant difference in your health. Working out daily can also improve your insulin sensitivity.

Be cautious of your health sooner than later. Though menopause is just a stage in a woman’ life, it can become a threat to her overall health. Maintain a healthy lifestyle while waiting for the menopausal symptoms to subside. If you do, you will surely avoid serious health concerns that many women are facing today.

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How To Fight Menopause Belly

Ah, the belly fat, the spare tire, or as I call mine – the storage depot. Menopause brings myriad changes – and one of those that afflicts many goddesses is unwanted adipose tissue (sounds better than fat, but not much) around the middle. Katrina Jane Rice tackles this sensitive subject in her guest post here – enjoy.

How To Fight Menopause Belly
by Katrina Jane Rice

One of the problems many middle age women face is belly fat. This excess body fat situated in the midsection of the body is usually caused by poor diet and lifestyle, but it also naturally occurs with aging. And for some reason, it is difficult to get rid of, even with strict diets and exercises.

Women are especially vulnerable to gaining excess fat around the belly. As they go through the perimenopausal and menopausal stages, their estrogen levels drop exponentially. When this happens, they will lose the natural contours of their body. And for that reason, excess fat is redistributed to their abdomen in particular, plus the buttocks, hips and thighs.

If you have accumulated belly fat around your abdomen and stomach, it is a priority to try to lose it earlier than later. This is not just for vanity and improvement of physical appearance, but also a precaution you can take to prevent diseases later on in life. Recent scientific research has shown that belly fat has a relation with the risk of diabetes, high cholesterol, high blood pressure and myocardial infarction.

Here are some tips for you to fight menopausal belly fat.

Eat Healthier Fats
Just because you want to reduce your belly fat does not mean you need to cut out fat in your diet for good. Not all fats are bad. Eating healthy fats such as omega-3 from fish can actually help decrease the size of your belly. This is the so-called good fat.

A study published in the International Journal of Obesity demonstrated that eating 3 ounces of salmon as part of a low-calorie diet every week for a month resulted to an average of 1 kilo additional weight loss than going on a fish-free diet.

You can also source other healthy fats from avocados, coconut oil and olives if you are not a fan of eating fish.

Include Exercises
Becoming physically active can help you deal better with your menopausal stage. Exercising and including a lot of cardio workout can help lose the fat in your mid-section. It also helps alleviate other symptoms of menopause like hot flashes, intense mood swings and irritability as reported by the University of Maryland Medical Center.

Yoga is also known to help women deal with this sensitive stage of their life. According to a published review article in the Journal of Mid-Life Health, yoga helps improve the symptoms of menopause. It is also a good exercise that can target some issues like belly fat and bloating.

Lessen Your Sodium
Cut back on processed foods. A normal American diet contains a lot of sodium. Too much salt can cause bloating and water retention in your belly so try to whip up your own so that you can regulate your sodium intake. The recommended daily amount of sodium among adults per day is 1,500 mg. Sticking to that requirement will limit bloating and lower your blood pressure.

Other Potential Causes of Menopausal Belly Fat
Overeating, imbalanced hormones and an inactive lifestyle are just some of the culprits of menopausal belly fat. However, the display of a fat belly may also be caused by other health problems like constipation, esophageal reflux, pancreatic problems, celiac disease, tumors or ovarian cancer.

If you feel like your belly has increased too fast in size, do not assume that menopause has caused the problem. It could be a sign of other health conditions. Check with your doctor to find out the cause of your enlarged belly and find out the best treatments you can get for it.

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Menopause Wellness Summit

For those approaching or already deep into perimenopause and menopause, a wealth of information will be offered at the Menopause Wellness Summit. Several experts will offer information and support for the Change. Hosted by Shirley Plant, the cost is only $49. Don’t miss it. Sign up here:  Menopause Wellness Summit.

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All You Want and Need to Know about Menopause

Painted Lady © lynette sheppard

I recently did a podcast for The G Spot, Genneve’s women’s health blog where I talked about all things Menopause. The gals there asked some terrific questions – definitely worth a listen and subscribing. Here’s the link:  The G Spot

Enjoy! Questions or thoughts? Put them in the comments or email me at lynette@9points.com

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An Affair of the … Body

Abbots Lagoon

Connected © Ashley Jeanne Ross

Yesterday I found myself diving into the depths of the earth – down, down, down into the fathomless, bottomless, infinite earth. Around me were other meditators diving down their own chutes. Yes, this is San Francisco, the land of the experimental. And yes, we’ve been know to explore some interesting landscapes. Only this time we were taking a journey with, and into, our bodies.

The idea of this body-focused meditation is this: by imagining you’re falling, you leave behind your regular or habitual thoughts, and discover who you are – when you’ve just got your body for company. It’s quite an eyeopener really. You’re forced into an intimate relationship with this one and only familiar ‘friend’, way down there.

Similarities with the journey of menopause abound. There’s that falling feeling when the bottom drops out, flailing in the dark depths, coming face-to-face with each ache and pain in your joints, in your heart, in your temperament.  It’s in the dark that your body begins to talk to you. 

Bodies talk really, really quietly and really, really slowly. So you have to tune in to hear it, especially if you’re doing a lot of running around.  If you ignore it – like when you don’t get enough sleep or when you hang out with that person who doesn’t treat you kindly – it has to start raising its voice so you pay attention. Then one day you begin to notice … 

The Language of Symptoms

The message is simple: tune in, learn to speak the language and the symptoms will show you what you need to change to regain balance in your life. Since you’re in The Change, your body is inviting you to join it – by changing the things that are no longer good for you.

Wait, why can’t you just find the things to fix your body so you can carry on with your life? Yes, by all means partake of the ingenious array of rubs and potions and modalities that we clever humans come up with (my recommendation is to stick with the natural solutions).  So then what’s all this about cultivating a relationship with your body? Isn’t it enough that you feed it, bathe it and use it for pleasure?

Let’s look at all this from your body’s point of view for a moment.  Day in and day out, you live mostly in your head.  Your life is made up of a pretty constant stream of thinking, talking, watching screens, reading, more thinking, more talking, more screens, etc, right? All the while, your attention is in your head. In fact you can get through your day without needing to be aware of your body at all. If your body was another ‘person’, we could reasonably call this relationship a tad negligent. 

You might go on this way, ignoring your body – until it rebels. Menopause is an open invitation for rebellion. Hello, hormonal flux. Hello, brain dissolution and restructuring. Hello, chronic aches and pains, weight gain, insomnia, constipation, vanishing libido, etc, etc.  These are the sounds of anarchy, right? 

Wanna know what to do about all this?  Throw in the towel? Kinda. Seek out help? Absolutely (and the best kind is from other women who are going through it too).  Tell everyone you’re no longer who you were? Pretty much. Learn a new language? Bingo!! It’s called the language of symptoms.  When you decode it, the clouds part and you’re on your way to a healthier, more appropriate life.

Appropriate life, huh? 

If you’re in peri/menopause, you have a decision to make. Either you can continue ignoring your body’s needs, or … you can enter into a conversation with it. If you choose to talk to it, here’s what happens: instead of blaming your body for your symptoms, you decide to collaborate. You support each other, you work together, you become curious about what’s really happening and why, and you look for solutions that address the cause instead of tending only to the symptom.  This close collaboration is what allows you to not only learn the language of symptoms but to begin to trust what you hear.

Here’s the good news: coming into your body is like coming home. Sure, the route home may be unfamiliar and the obstacles on the way may be uncomfortable or even downright excruciating.  But the gift of finding refuge in your self becomes yours when you tend to your most intimate and life-long relationship with love and respect – the one between you and your body. 

Adapted from Ashley’s upcoming book, The Conscious Menopause Survival Guide

I’m so curious to hear what you hear when you listen to your body? Or is it hard to hear what’s going on? And what are some of the ways you’ve cultivated your relationship with your body?  Let’s talk about it: as dear Lynette always says, it’s in sharing this crazy, fascinating, soul-wretching journey that we come through intact …

Ashley offers Conscious Menopause coaching in San Rafael and via Skype. Join Ashley and women from around the world for the live Conscious Menopause Circles Series online. You can read more on her website ashleyjeanneross.com.

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Get Your Midlife Mojo Back

Butterfly Glowing © lynette sheppard

Butterfly Glowing © lynette sheppard

Dr. Joni Labbe’s new book “Why is Mid-Life Mooching Your Mojo” is absolutely my favorite book about those persnickety symptoms like brain fog, fatigue, and weight gain that afflict so many of us in perimenopause and menopause.

meno mojo

As she says, you are not crazy, lazy, or finished! Not by a long shot. And she offers down to earth wisdom for getting your mojo back. It’s like having an integrative practitioner and a girlfriend in one. She ought to know, she lived it when she went through menopause.

Those of you who’ve written me over the years when at the end of your rope with all the changes know that I highly recommend a holistic or integrative medicine practitioner to learn about and treat your menopause symptoms. I also believe that we cannot travel this journey alone and advocate starting your own Menopause Goddess group or staying in close touch with your virtual community on the blogsite and Facebook page.

Dr. Joni demystifies the changes (and many of the conditions that may accompany the Big M, like thyroid dysfunction, adrenal fatigue, and inflammation.) Her plain talk approach on what’s happening and what to do about it are brilliant. Allopathic medicine (aka the regular medical model in our healthcare system) has been woefully inadequate in diagnosing low thyroid, adrenal insufficiency, and quite frankly, menopause. Working with functional medicine as a model, Dr. Joni explains how you can find relief and feel like you again.

I was lucky enough to find my own Dr. Joni (Dr. Michael Gerber) after a few rough years who tested me and helped me make simple life changes (+ bioidentical hormones, which also helped). So much of what Dr. Joni says I fervently agree with and am proof that dealing with inflammation and hormonal issues can give you back your vitality.

What I love about this book is how clear, concise, and downright helpful it is! I believe that every woman approaching this transition or having any of the symptoms that plague us during the Big M needs to read this. Thankfully, it’s easy to read, interwoven with real life case studies and humor. And you can keep up with new info on Dr. Joni’s website:  MojoGirlfriends.com.  Buy her book on Amazon – click here.

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Metabolism Stuck? Time to Go For The Burn

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My favorite nutritionist, Haylie Pomroy has a new book out. Called “The Burn”. The subheading is “Why Your Scale is Stuck and What to Eat About It.”

The Burn delineates three different “burns” to get you past the plateau and/or kickstart your metabolism. Based on your body symptoms, you choose the burn best for you. Or you can ultimately choose to do all three.

The I-Burn is to reduce inflammation – that’s the one I believe that I need first. At our annual goddess gathering, we all made a commitment to eat in a manner that reduces inflammation overall for the coming year. Even if we don’t have overt symptoms, we know that much of disease and dis-ease can be directly related to inflammation’s effect on the body. With this 3 day burn, you’ll reset and lost 3 pounds.

If you have swelling, puffiness, fat accumulation in weird places, mood swings, this might be the Burn calling your name.

The D-Burn is for detoxification. Gas, bloating, irritable bowel, constipation. If these symptoms plague you a little or a lot, this might just be the remedy you’ve needed to move the needle on that scale. A clean digestive system is a must for optimal health. Thankfully, this is not much of an issue for me, but a good detox now and again is important to keep the GI tract running well. Haylie tells us that we will lose 5 pounds over the 5 days of this burn.

The H-Burn is for hormonal balancing. Most menopause goddesses certainly need rebalancing of our hormonal states more than once. Dry hair, hair loss, low or absent libido, hot flashes, weight gain – hey sounds like a day in the life of a menopausal woman.  I definitely need to do this Burn second.

The H-burn takes 10 days – and takes off 10 pounds. I’m less concerned about x amount of pounds in x amount of days than I am about resetting my metabolism and cleaning out my systems. I think of it as getting the sludge out.

As an RN, I love Ms. Pomroy’s focus on science and WHY the burns help get the body working optimally again.

As a woman, I love her no-nonsense approach and her non-judgmental style, realizing that hey, we all need and want a margarita fest or a nacho/buffalo wing fun hog evening once in a while. And as a HUGE fan of her fast metabolism diet – which I still follow as just the way I eat now – I’m more than willing to try the Burns.

And as a lazy girl, I love that she gives me no brainer recipes and how-to info so that I don’t have to think too much. Perfect.

Sound too good to be true? She challenges us to notice how hot we look on a Friday night and after a weekend of fun food and drink how that changes to puffy, not glowing, tired looking versions of ourselves.

Honestly, how I look is of less interest to me than it used to be. My “hot” days are mostly in my rear view mirror. These days, I just want to feel vibrant and strong. As my husband says,  “healthy is the new buff”.

Alas, I cannot do the burns just yet. Living on this tiny dot in the Pacific means that I can’t get a number of the foods prescribed for each one. So my burns will have to wait until this summer when I am on the mainland with access to so much more. Stay tuned. Better yet, try the Burns and let us know how it goes for you.

For more info, visit Haylie’s site or buy the book on Amazon.

Haylie Pomroy’s site

Amazon.com  The Burn

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5 Keys to Effectively Manage Weight during Menopause and Beyond

Holiday Table © lynette sheppard

Holiday Table © lynette sheppard


Here it comes, Thanksgiving (in the US, at least.) Wherever you are on this pretty blue planet, holidays are in the offing. A time for family, fun, and feasting. And fear – of the numbers shooting up on the scale. Pamela Brown shares her best weight management tips for Menopause Goddesses in this timely guest post. Enjoy it – and have a joyful Thanksgiving full of gratitude.

5 Keys to Effectively Manage Weight during Menopause and Beyond
Do you want to feel sexy, desirable, energetic, and strong all throughout life, no matter what? Just because you are in menopause transition doesn’t mean that life stops; in fact, life is just beginning anew.

When it comes to taking charge of your body and life after 40, there are 5 key areas that if addressed will leave you feeling healthier, happier, and more satisfied in life.

5 Keys to Body and Life Transformation Success:

1. Hormone balance
This is a very necessary and primary step if you want to lose weight during menopause. Without getting your hormones working in harmony with each other, it will be harder to lose the excess weight you desire to lose.

Visit a competent hormone specialist that will test all hormone levels and help you find healthy, alternative ways to get all back into balance.

2. Stress reduction, both internal and external
Stress can include low self-esteem, low body-image, lack of social support, work-related and family stress, etc… Stress leads to excessive weight gain, not to mention hormone imbalance which prevents weight loss.

When you deny yourself self-care, such as movement, relaxation, fun, and any other enjoyment in life, you immediately turn to substitutes. These substitutes, when done excessively, can further keep your desired body away from grasp. Examples of these substitutes include food, drinking, drugs, and even sex.

Also, when you don’t do things to lower stress, your stress hormones rise drastically, which helps you to gain more weight, regardless if you eat or not. It also becomes harder to lose weight, even when you’re exercising or eating healthy.

3. Personal development
Are you working to develop a positive mental attitude towards menopause, your body, the exercise you do, or the food you eat? For instance, do you exercise because you want to be a better woman and have a more fulfilling life, or do you do it only for appearance reasons?

Or, do you see food as fuel to keep your body moving efficiently, or as fat calories? Personal development is necessary to transform how you think and feel about yourself. Those thoughts and feelings you carry about yourself determines the food you eat, the exercise you do, your lifestyle behaviors and health.

Body transformation becomes easier when you build a strong personal foundation from which to begin.

4. Movement
If you are not in a structured exercise program, how do you find ways to be more physically active? Do you make common household duties into intense exercise sessions, such as performing squats while putting up groceries?

Do you try to get into more yard work, or take walks around the block with your children or grandchildren? Movement is necessary if you want to feel complete, sane, relaxed, balanced, strong, and capable.

Get creative and find more ways to move each day!

5. Nutrition awareness
We are so busy these days that many times we don’t pay attention to what we put in our mouths, especially if you have family, career, and personal obligations to fulfill each day.

When you slow down and pay attention to what you are about to place into your mouth, and why you are eating those foods, you are better able to change any unhealthy eating behaviors you may practice daily. You can’t change what you don’t understand.

So, if you want to create the best life and body possible during menopause, follow these 5 keys to success. Movement and nutrition is important, but neglecting personal development, hormone balance, and stress reduction will make your journey harder and lower motivation to get healthier or lose weight. What areas do you need to work on? Please feel free to leave your comments below!

Bio: Pamela Brown, The Body Confidence Fitness Coach, helps women over 40 who are dissatisfied with their bodies and having problems losing weight to build the confidence and inner strength to create the extraordinary body and life you deserve and desire. If you want to keep in touch, then subscribe to Pamela’s free online fitness and magazine at www.pamelabrowncoaching.com.

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