Tired of busting your butt and not getting the results you feel you deserve for all that effort? Then this is THE episode for you. I tell you EXACTLY what you need to do to get that fit toned body you are looking for! I cover: - Why things stopped working in menopause - How hormones influence your ability to build and maintain muscle - What to eat - When to eat - How to workout out - AND MORE! TIMESTAMPS: (00:00) - Intro (01:11) - Overview (02:45) - The benefits of having more muscle (05:56) - T...
May 06, 2024•37 min
Does this sound familiar to you? You feel like you are finally getting into the groove or you decide this is it - I am improving my health and nutrition now! I am doing the things!! And then bam - your partner comes home with items not on the grocery list like ice cream and chips. Crap. Or they honestly just do not seem very supportive in the fact that you are working hard to improve your health! How can you get your partner on board? I cover so much in this episode that there is no way that you...
May 02, 2024•51 min
“I’m tired of feeling tired” Low energy and weight gain/weight loss resistance are THE biggest complaints we see in women going through perimenopause and the years that follow. Luckily we have gotten pretty good at helping with this! In women see improvements in energy and sleep in as little as 6 weeks! In this episode I cover: - Causes of low energy in menopause - How hormones impact energy - How to improve energy in menopause 👇🏽Information on our 6 Hormone Imbalance Group Coaching Program👇�...
Apr 29, 2024•37 min
I know many of you have woken up asking yourselves this very question Today in this podcast I got over a lot of stuff - some psychology stuff but also how you actually got to this point where you don’t recognize yourself in the mirror and what to do about it. Because it feels like you just wake up one day and life is NOTHING like what you expected it to be. And it sucks. I hope you find this podcast helpful and as always if you need help figuring out where to start head here to book a free consu...
Apr 25, 2024•27 min
Low progesterone is not a great time: - Weight gain or trouble losing weight - Mood swings, and depression - PMS, irregular menstrual cycle - Breast tenderness, fibrocystic breasts - Fibroids - Gallbladder problems - Low libido - Hot flashes - Migraines or headaches - Depression, anxiety or other mood changes In this episode I covered: - Why progesterone is so important - What causes it to drop - Symptoms - Causes - And of course the ways to naturally improve production! Hormonal Imbalance Works...
Apr 22, 2024•35 min
Intuitive eating is super popular BUT you need to proceed with caution. Intuitive eating relies on natural hunger and fullness cues HOWEVER as our hormones change, we under go stressful times, have dieted a lot, fasted, along with our sleep and food choices - well those all affect our natural cues. So you CAN’T TRUST YOUR INTUITION. I dive into all these factors and how to actually get to a place where you can trust your body’s signals and reach your goals. (00:00) - Intro (01:11) - Overview of ...
Apr 18, 2024•33 min
Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause. In this podcast I covered: - Roles of estrogen in our body - What happens when estrogen drops - How to combat negative side effects from low estrogen (from perimenopause/menopause, surgical menopause or estrogen blockers for cancer patients) - Symptoms of high and low estrogen - Causes of high and low estrogen - How to improve estrogen levels naturally For coaches wanting to get on...
Apr 15, 2024•49 min
There is a lot of information on WHAT to eat but have you ever considered that HOW you eat could actually be a HUGE part of the problem? It actually plays a much bigger role than you think and could be the missing puzzle piece in your health and fitness journey. Today I covered in depth the 2 biggest issues in HOW we eat and what that means your hormones, metabolism and ability to lose weight. I also covered the 10 other things you are likely doing or missing that are contributing to the issues!...
Apr 11, 2024•56 min
We asked what women wish they knew about menopause sooner in our facebook community of over 19 thousand women. Today I had Coach Beth, Coach Kirianna and Coach Amy come to discuss the things women were talking about because if they wished they knew these things sooner then so will all the other women in the world! We covered a LOT on this episode - but to get more information and get your questions answered head to our free facebook community to access every single webinar guide we have ever mad...
Apr 08, 2024•1 hr 12 min
One common complaint we hear from women is that their sleep SUCKS especially once they hit perimenopause and the years that follow. And everyone “knows” that they SHOULD try to get better sleep. But WHY? And why does this matter in menopause? Well - it actually REALLY affects your hormones, chronic disease risk (like diabetes and heart disease) metabolism, energy, ability to put on muscle, cravings and YOUR ABILITY TO LOSE WEIGHT. So today Coach Hannah and I covered everything you need to know a...
Apr 04, 2024•1 hr 16 min
Carbs are the missing piece from your fat loss journey. Quite literally. It is crucial for a lot of things like building muscle, improving thyroid function and keeping your metabolism up nice and high = easier fat loss. Eat the thought of eating carbs is terrifying thanks to freaking health and fitness industry from some people trying to make cash off you. In this episode I cover: - WHY carbs are so important - The negative consequences of not eating enough of them - How to eat carbs without rai...
Apr 01, 2024•45 min
This is a loaded question and Coach Kirianna and I dive into the truth about genetics. We covered a few different topics: - What are genetics? - What are epigenetics? - What influences our epigenetics - Genetics and fat loss - Genetics and Menopause - What can you do if your genetics are “working against you” - Thyroid conditions, MTHFR mutations, autoimmune conditions, hormonal imbalances and more TIMESTAMPS: (00:00) - Intro (01:08) - Overview of genetics & menopause (06:19) - The differenc...
Mar 28, 2024•1 hr 17 min
Last episode I went over all the reasons you could experience sudden weight gain in perimenopause (and onwards) including various hormonal imbalances. I then touched on how to improve/combat all those issues so you can lose weight and there was one thing that ALL of them had in common - improving cortisol levels! So today I did a deep dive on cortisol, how it affects ALL areas of your body (including hormonal issues) and what you can do to start improving levels today. I touched on how DUTCH tes...
Mar 25, 2024•59 min
Anyone else hop on the scale - panic and then start eating less food, cutting carbs and adding in more exercise? Except that didn’t seem to help AT ALL?! I mean it used to but not since this glorious time period we call perimenopause came around. So today I covered all the reasons as to why you might see sudden weight gain AND what to do about it - with a lot of information on hormones! There is a part 2 coming up next! To book a consultation call to get assessed and your calories calculated for...
Mar 21, 2024•1 hr 4 min
Did you know 86% of women in North America are dissatisfied with their bodies and 40-60% of elementary aged girls are concerned with their body and fear “getting fat”?! That maybe one of THE biggest heart breaking statistics I have ever heard. So today I am going to dive deep into body image as well as tactics for improving body image. As always if you would like to a consultation call to get assessed, your calories calculated and a road map to get to your goals please book a consultation call h...
Mar 18, 2024•1 hr 10 min
Don’t worry we aren’t going to suggest anything crazy here but we ARE going to explain to you why libido decreases in menopause, why we might struggle with pelvic pain and a bit of the science behind that. Then we break down the benefits of having sex and the things that you can do to improve sexual desire, reducing pain, dryness and more! Coach Brittany and I share a bit about our personal experience with sexual abuse (which I have never talked about publicly) and how that impacts our lives on ...
Mar 14, 2024•1 hr 3 min
Have you ever wondered “why does SHE have such an easy time losing weight?”, “how come she didn’t gain weight when eating more food?” Well I am finally answering all those questions! It comes down to what type of metabolism you have - and there are 4 different categories we use to describe women in our program and now you can figure out which one you are to help you successfully reach your health and fitness goals! In this episode I covered: - What determines “calories out” - What metabolism is ...
Mar 11, 2024•1 hr 1 min
Before I hop into today’s episode: WE ARE GIVING AWAY 3 MONTHS OF FREE COACHING! And there are limited runner up prize packages of $500 off, + $50 gift card to your choice of Amazon, Lululemon or Starbucks AND you will be entered to win 1 of 2 DUTCH hormone tests! The best part is it is free to apply! Just head here: https://1ck2gu1qfir.typeform.com/vitalitybday Anyone else hate the scale as much as me? It SUCKS when you are putting in effort, you feel good and then you hop on the scale and it d...
Mar 07, 2024•1 hr 22 min
We are going to cover: - What is reverse diet and do you need one? - How it helps with stubborn menopause belly fat - How it improves hormone profile and hormonal symptoms - The do’s and don’ts to do this SUCCESSFULLY - The exact check lists clients receive to know if they are ready for a fat loss phase! Enter to Win Free Coaching Here: https://1ck2gu1qfir.typeform.com/vitalitybday If you want us to help you figure out what YOUR reverse dieting process needs to look like for FREE book a consulta...
Mar 04, 2024•1 hr 9 min
I start off this episode with first explaining a bit about the hormone changes we experience in perimenopause and onwards and how that affects our body composition and our ability to lose fat. Then I cover that the staples are that make a great metabolism boosting menopause workout program and how to adjust training to get the most out of those workouts! We do have an exercise subscription program! This program is designed for women in perimenopause and onwards to: - improve cortisol levels - ba...
Feb 29, 2024•57 min
Man nutrition can be FREAKING confusing. Today I am making this episode short and sweet with what you need to be successful in supporting your menopausal body and set you up for success! I cover what to eat, how much to eat, when to eat and WHY. As always if you have any questions or need help figuring out exactly how much YOU need to eat just message me or book a consultation call below! TIMESTAMPS: 00:00 - Intro 01:13 - Overview 01:45 - #1 - Calories 05:51 - #2 - Carbs 11:02 - #3 - Protein 14:...
Feb 26, 2024•36 min
Maybe you have already reached out to me and I have given you a goal for calories, protein, etc. I have told you rate of increase or decrease. I have talked about meal timing and tweaks to make. Yet I still get women who reach out 6 months later or even a year later than just “haven’t started yet” or “I tried but just couldn’t really do it” or “I know what to do but I just can’t do it”. Does that sound familiar? So then I mention meal planning and prepping and I can feel the panic through my pho...
Feb 22, 2024•51 min
“Can you help me figure out how many calories to eat to lose weight?” This is the question that pops up in my messages every single day - and I am always happy to answer! But how do you really know what you need? Maybe you have tried calculators and equations from other people but they are all different. So how are you supposed to know? In this episode I help you figure out how to do just that and understand that we need to figure out where your metabolism is too! If you want to take our Menopau...
Feb 19, 2024•30 min
It is mid-February which means our motivation and excitement from our New Year’s Resolutions is likely starting to disappear. And this is typical for our clients too. I have never done this before but this is a recording of a group teaching call we did with our VitalityOET clients. We hold them every other week and add bonus weeks here and there to help our clients learn more, ask questions and provide support for common struggles that come up as we go along the journey together. On this call we...
Feb 15, 2024•1 hr 7 min
Not only can hormones affect your ability to lose weight but they can also cause issues with bloating and digestion! It’s not all about fancy supplements and there are a lot of simple things you can do to improve this! In this podcast I covered which hormones affect digestion, which hormones cause weight fluctuations and then other factors that are going to influence the scale. TIMESTAMPS: (00:00) - Intro (01:09) - Overview of hormones that affect bloating & digestion (02:29) - How hormones ...
Feb 12, 2024•50 min
I hear a lot of women talk about how they “think” they have estrogen dominance or their doctor says they have it but have never been tested. OR they have been tested and they just get put on medication. But some important information has been left out like - what is causing this hormone imbalance and what does that mean for my health or ability to lose weight? That’s why I decided to do this podcast and cover: - What is estrogen dominance - What causes estrogen dominance - How does estrogen domi...
Feb 08, 2024•58 min
I swear if one more person tells me hormones do not matter for weight loss in women I am going to lose my mind. In this episode I break down a lot: What perimenopause and menopause are What happens to our body during this time in our life How hormones do in fact affect our ability to lose fat Why your diets stopped working How to really understand your metabolism As always if you have ANY questions please just email me or message me. I will always do my best to do what I can to help. Consider sh...
Feb 05, 2024•39 min
Feel like your body is working against you? Or like you are FIGHTING your body? Like everything you used to work isn’t working anymore? It can be your HORMONES! I talk to women everyday and they tell me they have low estrogen or low testosterone and but NONE have any idea what that means for their health, fitness, metabolism or ability to lose weight. I am going to go over the most common hormone imbalances we see in the DUTCH hormone tests we do with women and how each one affects your health, ...
Feb 01, 2024•57 min
It is an awful feeling when you go to the doctor and they say “your blood sugars are too high”. Instant panic. And the worst part is the advice you will pretty much always get is: Cut your carbs, lower your calories, do a bunch of cardio and you need to lose weight. Cool. As if you haven’t tried that in the past. In this episode I go over: - What insulin resistance actually is - Why it is so common in perimenopause and menopause - What causes insulin resistance - What to do and not to do to impr...
Jan 30, 2024•36 min
I have helped THOUSANDS of women for free by calculating calories, giving them health, fitness and lifestyle recommendations and goals - yet some women will never actually reach their goals DESPITE getting all the resources and information they need. So what dictates if someone is going to be successful on their menopause fat loss journey? I am going to outline EXACTLY what the most successful women do (clients and non-clients alike) so you can follow in the footsteps of those who have successfu...
Jan 25, 2024•52 min
