Menopausal weight gain? Dieting is NOT the answer.

We place a lot of power within our hormones and menstrual cycle, we know it affects our hormones, cravings and weight each month. Whilst this is 100% true, what we don’t consider is what then happens when we hit menopause.

I work with many women who are going through menopause and one of the most common statements I hear is: “I cannot shift my weight, no matter what I do.”

We have been taught to push harder when our body fights back. Hit a weight plateau? Drop your calories and exercise even more. Except this strategy doesn’t work for most women, instead as we push harder, our body gets out the big guns, and stores body fat like a mofo!!

This often leaves my clients confused and pissed off, and I don’t blame them, or you for being pissed off.

Just don’t blame your body, you see your body has changed, and it’s responding to your low calorie diet in the only way it knows how, by ensuring that it has enough fat stores to stay alive.

Dropping your calories and over exercising is a stressor on your body, and your body doesn’t like stress, and it likes it even less when you hit menopause.

Menopause and Hormones

When we go through menopause levels of both hormones oestrogen and progesterone drop, but we tend to become oestrogen dominant. We find that all of a sudden fat is being stored no matter how hard we work and it’s even more stubborn. This is due to your hormonal changes and you become more stress reactive, so whilst you may not feel stressed, your body is becoming more stress reactive.

Menopause and Carbs

As you’ll see in this video I discuss carbohydrates and menopause in detail. It’s important to understand that I’m not telling you to cut out all carbs, what I am explaining is that if you want to feel more comfortable and confident in your body as you get older, carbohydrate is critical.

We are all unique and the amount of carbohydrates each of us need to eat varies, some people crave carbs, some don’t. For some carbohydrates trigger cravings, for others they are a buffer – it’s about finding the balance which works for you.

Due to the hormonal changes in your body, your tolerance to carbohydrate often changes and you may be unable to tolerate as many carbs each day.

For many women the idea of reducing their carbohydrate intake feels restrictive and miserable, it feels like a diet rule and therefore we rebel against the idea. This is not about extremes, it’s about making steady progress and I encourage clients to increase the fibre, protein and water in their diet first.

So what’s the ideal scenario?

Once you find a carb tolerance which keeps you full, energized, minimizes cravings and helps to stabilize your weight – then stay there! When we find something which works we often like to then change it, and find the next thing which works.

You do not need to change the strategy which works for you, but continually starting over isn’t the same as it working. You should be able to get the results you want and then live with purpose and passion. No more dieting.

 

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If you are ready to quit the dieting game then you and I need to connect – this is my mission “Less Dieting, More Living” so grab yourself a seat on my Lose.Live.Learn insiders list and let’s get started TODAY! Yes,I want in!

 

 

 

 

 

 

 

 

:: Fit Friday :: Fitness Focus

Fit Friday is a weekly segment in which I bring you a short but effective workout which can be completed by EVERYbody.

You can be healthy at every size, and once you discover workouts which you actually enjoy you can not only unleash your inner athlete, you can live a healthy, passionate and purposeful life!

 

This week we are focusing on the squat, it’s about so much more than just booty gains. It’s a functional compound movement which we actually use every day and take for granted…when we pee!!!

So be to sure you make sure you’re squatting properly, and you’ll eliminate painful knees and get strong AF!

 
If you are ready to quit the dieting game then you and I need to connect – this is my mission “Less Dieting, More Living” so grab yourself a seat on my Lose.Live.Learn insiders list and let’s get started TODAY! Yes,I want in!

 

:: Recipe :: Turkey & Zucchini Burgers

1I love BBQ season, the smell of coals burning and the buzz on Fourth of July = Perfection!

What I don’t love is, burgers!

So each year I make my own turkey burgers. They are low in fat, and BIG on flavour! Which at this point is non-negotiable for me!

In my new recipe book #BoringSaladSolutions I share a “Burger Bowl” recipe and this turkey burger is perfect for the salad.

The patties are also a really easy way of preparing something for the week which can be used as a burger, meatballs or crumbed into wraps for lunch! There are lots of options and I think food preparation is all about getting creative so that you don’t bored!

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#BoringSaladSolutions_4

If you’re looking for a simple, affordable and DELICIOUS way to add more veggies into your diet, then I’ve got you covered! I just released my first recipe book Boring Salad Solutions. 

I’ve compiled my top 5 salad combinations, all of which are super simple because I am no gourmet chef and I’d rather spend my time in the gym, reading and playing with son. Have you ever found a beautiful, ‘food porn’ recipe on pinterest or Insta only to discover it requires 20 ingredients and they are $$$$ to me it’s a big #unfollow

I’m bringing you real-life recipes I recreate on a weekly basis without all the stress.

Get your copy of #boringsaladsolutions here

are you ‘shoulding’ on your salad?

When I turned to the chapter “You’ll just have to start eating more salads” in the book ‘Year of Yes’ by Shonda Rimes [the woman who OWNS Thursday night] I laughed out loud…enough to wake up my husband.

This book resonated with me on so many levels, but I couldn’t get this idea out of my head.

To lose weight and keep it off do you need to start eating more salads?

I eat salads and I have done for as long as I can remember. I can replay the moment I had my first Greek and Caesar salad, both as monumental as finishing high school! What I also know is that eating salad will only get you so far.

You see most people are eating salads because they believe they ‘should’, they know what  goes into ‘healthy eating’ but it’s either super expensive or boring and bland. These are the moments when it’s way easier to say ‘f*ck it’ and grab the take-out menu.

I used to do the salad dance, fill half my plate with some form of leaf, add a sliced tomato and cucumber. Voila salad! However the other half of my plate was piled high with food, usually the same amount of food as my husband [he’s 6’4] and it was usually processed, and high in starch/fat. I was usually left feeling hungry after dinner, and I’d choose something sweet…and still want more.

I struggled to feel satisfied, and my salad was on the plate just so that I could say “I’m healthy, I eat salad every night”.

Except I wasn’t healthy, not even by a long shot, I weighed 250lbs maybe more and I hated moving, my body hurt and whilst I ate my salad each night, I also ate a lot of other processed food.

I was going about salads the wrong way, they were an afterthought, an add-on to keep me feeling ‘guilt free’ when it came to my weight.

A salad can be an appetising meal and a ‘real food’ solution to a healthier diet.

My good friend Hilary Glaus just posted a video about salads on Facebook, and she said this:

A salad is way to get more vegetables into my diet.

Hilary is spot on, in the simplest and clearest way, eating a salad is about getting more vegetables into your diet. 

Unfortunately it is so engrained in us that we must follow rules, that salads are only seasonal or for a certain time of day, or that if someone eats salad they must be on a diet. I can’t tell you how many times I’ve been asked this question by waitresses in restaurants, “are you on a diet?” and whilst it use to piss me off [because I was on a diet] now I own my choice, “no I just like vegetables”.

When we go out for dinner, it should be fun and about the people we get to socialise with, but this doesn’t have to equal eating until we are uncomfortable, because when is that ever fun?

So, do you have to just start eating more salads?

Well, I don’t like rules, so instead of believing you must eat more salads, I believe you should add more vegetables to your diet, and getting creative with your salads is just ONE way to do this.

We are creatures of habit, we buy, prep and eat the same foods on a weekly basis, it’s easy and comfortable. I encourage my clients to spend time in the produce aisle, and seek out other grocery stores which might have other interesting produce.

My top 5 salad tips:

  1. Try lots of vegetables, and prepare them in different ways to find what you love.
  2. Don’t assume a salad must be lettuce, try shredded raw veggies.
  3. You can eat more than one salad a day, it’s okay to enjoy them!
  4. Flavour is non negotiable. Don’t follow the diet rule of plain, naked leaves, this doesn’t create #saladsatisfaction it simply leaves you hungry and with food FOMO!
  5. Make a salad into a meal, start with lots of high fibre veggies and add lean protein sources, naturally low in calorie and filling – plus no need to count!

 

#BoringSaladSolutions_4

If you’re looking for a simple, affordable and DELICIOUS way to add more veggies into your diet, then I’ve got you covered! I just released my first recipe book Boring Salad Solutions. 

I’ve compiled my top 5 salad combinations, all of which are super simple because I am no gourmet chef and I’d rather spend my time in the gym, reading and playing with son. Have you ever found a beautiful, ‘food porn’ recipe on pinterest or Insta only to discover it requires 20 ingredients and they are $$$$ to me it’s a big #unfollow

I’m bringing you real-life recipes I recreate on a weekly basis without all the stress.

Get your copy of #boringsaladsolutions here

:: Fit Friday :: simple and effective

Fit Friday is a weekly segment in which I bring you a short but effective workout which can be completed by EVERYbody.

You can be healthy at every size, and once you discover workouts which you actually enjoy you can not only unleash your inner athlete, you can live a healthy, passionate and purposeful life!

 

Join me this week for a super simple but effective workout finisher!

You’ll need:

A set of battle ropes

A moderate – heavy weighted kettle bell or dumb bell

The workout:

Complete 10 Battle Rope Slams followed by 10 Kettle Bell Swings.

Rest for 30 seconds.

Repeat two more times.

Didn’t I tell you it was simple?

The key is to move quickly between the two exercises, and really push your body during each moment. Choose a moderate to heavy weight so that the swings are challenging but doable.

Check out this video for the workout demo:

 

NOTE: ensure during each movement that you keep your core braced throughout, this will not only help to keep you steady during the ropes [and you actually can see me neglect this and I move forward on round two] but will help to strengthen your core muscles. 

 

 

Image for FFLA may 2017 sales page

 

If you are ready to quit the dieting game then you and I need to connect – this is my mission “Less Dieting, More Living” so grab yourself a seat on my Lose.Live.Learn insiders list and let’s get started TODAY! Yes,I want in!