One thing we encourage women over 40 to do
If there were ONE thing you could do that would improve your critical health markers AND look, move, and feel better faster…
Would you do it?
If you’re curious, that ONE thing is taking a short walk after meals…
And if you aren’t already doing it, take this as your invitation to start!
Not only does a short walk after meals help with things like...
Blood sugar control
Smoother digestion
Lowering blood pressure
Improving your heart health
And managing stress…
It’s also a great way to bond with family, friends, or even your co-workers.
If you’re wondering why this works so well, it’s because movement triggers your muscles to absorb sugar from your blood, helping to prevent blood sugar spikes.
So instead of just sitting and letting your blood sugar rise, a short walk keeps things steady and balanced.
The best part? All you need is 10 minutes to reap the benefits.
Seemingly small habits like these are what get you from feeling tired and out of shape to feeling healthy and energized more of the time...
Because the “fastest” path to reaching your goals will ALWAYS be the most sustainable.
How to get time back
We have a GREAT TIP for you to help you streamline your schedule.
It’s one of our “musts” when we feel like our to-do list is overflowing.
But here’s our favorite payoff...
If you try it for 1-2 weeks, you’ll notice you have MORE FREE TIME for your non-negotiables (workouts, meal prep, etc.).
It’s called the Eisenhower Matrix — and using it will help you prioritize what you tackle first, and pinpoint items you might be able to cross off your list forever (woohoo!).
Here’s how it works:
→ Take your to-do list and pop each item into a category: Urgent or Not Urgent.
Urgent tasks DEMAND your attention and need to be done ASAP.
How to know if something is urgent: It makes you feel stressed, defensive, rushed, and frazzled.
→ Then, take all of those same tasks and divide them AGAIN into two different categories: Important and Not Important.
Important tasks contribute to your long-term goals and well-being.
But here’s the sneaky thing about “important” tasks… if we keep delaying them, important tasks BECOME urgent.
→ NOW, place each task into this matrix depending on how you classified them:
Urgent/Important
Urgent/Not Important
Important/Not Urgent
Not Important/Not Urgent
After just a few days, you’ll start noticing fewer “urgent” items popping up. It will help you be more PROACTIVE in your life, and less REACTIVE.
And that will help reduce so much stress… and give you MORE time for the things that are truly important to you.
Like your self-care!
Give it a try for a couple of weeks and see for yourself.
If you’re ready to do something different when it comes to your health and fitness... we can help.
Book a discovery call so one of our coaches can help you figure out the best plan to help you look, move, and feel your best!
Committed to your success!
The Power of Consistency
What do the world’s greatest athletes, authors, artists, and other successful people have in common?
They know the power of consistency.
They put in their reps, they hit their word counts, and they show up on days when they’d rather stay in bed…
Rain or shine.
Even the longest books get written one word at a time!
Now, even if you’re not trying to set a world record…
Consistency is EVERYTHING when it comes to building healthy habits."
Yes, everyone has “off” days…
But studies show that if you can stay consistent with a habit for around 60 days, you’re much more likely to keep it.
My recommendation?
If you have a hard time sticking to new habits…
Start pairing them with habits you already have and enjoy.
This is called “habit stacking”, and it can look like:
Pairing your morning walk with a cup of coffee
Doing quick shoulder rolls while you’re sitting at a stoplight in the car
Holding a lunge or balance pose while you’re waiting for tea to boil
Or even performing a few seated twists or foam rolling while you’re catching up on your favorite show!
This makes it SO much easier to build and keep these new habits…
And you can apply it to just about anything!
Still, I know it’s easier said than done…
So it’s okay to start small.
For example, if you know you want to add a few mobility exercises to your daily routine, start with just 2-3 times per week.
Once that feels easy, bump up the number of days until it becomes a daily habit.
It’s better to go slow and make it sustainable!
REduce Your risk of Type 2 Diabetes
You already know that a diet heavy in ultra-processed food is bad for you.
Now, here’s one more reason to avoid these junk foods -- like packaged desserts, snacks, meats and more that often come jacked up with sugar, preservatives, corn syrup and chemical additives.
They are linked to an increased risk of developing type 2 diabetes.
Scientists report a 17% higher risk of developing the disease for every 10% increase in the amount of someone’s diet made up of ultra-processed foods. That’s from a study published in September in The Lancet Regional Health – Europe.
Eating fewer such foods lowers the risk, too, they reported.
These products often have long lists of ingredients that are impossible to pronounce. They sometimes have colorful branding, with claims of being healthy or nutritious, like “low in fat.”
They tend to be high in calories, too, which could lead to greater body fat, which increases the risk of type 2 diabetes.
You can lower your risk by avoiding too many sugary drinks, processed animal-based foods, and savory snacks like potato chips.
A previous study in JAMA Neurology linked too much junk food to declining brain health.
It’s probably too much to ask most of us to completely avoid ultra-processed food these days. But it is a great idea to try to cut back and eat mindfully, favoring a diet rich in whole, natural foods as much as possible.