Hormone balancing doesn't have to rely on bio-identical hormones. You don't have to wonder if you can afford functional doctor or bio-identical hormones, or supplements. You first need to understand how to exercise - and support it with habits including eating the right foods at the right time. Hormone balancing gets its foundation in the habits you do daily. Hormone balancing will be a struggle if you ignore the powerful impact your small daily habits have. If you've let a cup of coffee turn into two or three... If you've let your workout slide to the side in favor of working another hour... If you've let sleep take the back seat to some Netflix binge... If you've let a drive through or picking up food at the moment you're already tired and cranky become a habit... Hormone balancing is harder. But exercise to lose fat and punish calories out of you does not work and in fact backfires for most women in midlife. In this episode I elaborate on 10 tips for Hormone balancing that are key to the After 50 Fitness Formula for Women including: Do your intense workouts early Light workouts are best late Restore before you do more especially if you're in adrenal fatigue Get deep sleep Choose your activities for the joy not for the calories or fat burning Go pro - eating a high protein meal 60-120 minutes after a tough workout If you change the way you think about exercise you'll better be able to support your hormone balancing. Share your comments with me below this episode! You may be thinking hormone balancing is something you've got to see a doctor for, and while a practitioner can be helpful- and necessary - YOU are your first and best ally in hormone balance. Need support? Join the 28 Day Kickstart!
Natural Solutions You'll Love for Hormone Balance
Natural solutions for a sexy younger you... doesn't that sound yummy? My guest today is all about the Flipping 50 lifestyle. It's as if she co-wrote You Still Got It, Girl! because she totally repeats our mantra: eat more, exercise less, and sleep yourself skinny... you'll love her! Robin Nielsen is a Functional Clinical Nutritionist, and Hormone Expert, with over 15 years of clinical experience. She specializes in hormone balance, helping women to grow younger no matter what their age. She is the Founder and CEO of Juvenescence, supporting women in midlife, and she’s the CEO of Insulite Health, pcos.com - the world’s largest and most comprehensive company supporting women with PCOS naturally. Robin is co-creator of the very popular Sexy Younger You! conferences and programs, and is the creator of the Natural Solutions for PCOS online conference. >> Questions we cover in this podcast: 1) Tell me more about Sexy Younger You! What prompted you to create these programs? 2) What are the things that we need to pay attention to as we age to become more of a Sexy Younger You?! 3) Everyone’s talking about hormone replacement therapy. What are your thoughts on this? "We’ve been working on the symptoms we have in menopause for decades. They didn’t come on overnight." 4) Vaginal dryness, painful sex and urinary incontinence can really affect the quality of a woman’s life. How do you suggest women address these concerns naturally? 5) What are your 5 Secrets to Breaking Free From Menopause Syndrome? Eat More Whole Real food and exercise less Build up stress resilience Support detoxification Sleep your way to the top of your health Replace missing nutrients Join Robin’s group: Special gift for listeners: Link to Robin’s free gift: https://www.facebook.com/groups/naturalsolutionshormonebalance/ Get Robin’s free gift: Top 10 things that throw off hormone balance by joining!
Strong Relationships for Health | How to Build Yours
Solid and stable relationships are foundational to self care –whether we’re talking with a significant other or friendships – that’s where our conversation started. Eighteen year-old Stanley Padgett married his seventeen-year-old high school sweetheart in what easily could have been another divorce statistic. Another couple who naively wed too young and couldn't make it work. While they enjoyed each other, they were tested early and often. They raised their first child while working their way through college. Their second wasn't any easier as Stan was attending Duke Law School at the time. He graduated from Duke University School of Law in 1982 and has been a business trial lawyer in Tampa since then. And that was just the beginning. With 3 children and many grandchildren (and more hoped for), Stan and Linda experienced unimaginable joy with the growth of their relationship and family and unimaginable grief with the loss of two grandsons. Not only did they make it through together, but their relationship strengthened with each adversity, each blessing, and each year that passed. Solid and stable relationships are foundational to self care –whether we’re talking with a significant other or friendships – that’s where our conversation started. Questions we answer in this episode: What are some of the relationship pains you’ve experienced? How did you survive a teenage marriage? What's the difference between surviving and thriving? What are a couple of things couples can do immediately to improve their relationships? Go to bed together every night. Write them one note of appreciation every day. Learn More: www.relationshipmagicacademy.com Connect with Stan: Instagram - https://www.instagram.com/relationshipmagicacademy/ Facebook - https://www.facebook.com/RelationshipMagicAcademy/ Linkedin - https://www.linkedin.com/company/relationshipmagicacademy/?viewAsMember=true Youtube - https://www.youtube.com/watch?v=nE70toYDYQ0
You don't have time to workout?
You don’t have time to workout? I don’t have time to work out. Really? This post is not going to sit well with you potentially. So read this next couple sentences carefully. If you’re content to complain about not having time or energy to workout and you truly think that on summer break or once you retire, or that it must be easier for someone who doesn’t live where you live or work the kind of job you work, or have kids and a spouse or kids and no spouse… Then stop reading/listening. This will be a waste of time and it may ruffle your feathers. It’s B.S. that you’re in your “comfort zone” and its hard to get out of your comfort zone. Because that’s what we say right? That’s what so many employees have said to me. “I’m just not comfortable with that.” And a few woman in pursuit of more energy, their best health, who aren’t willing to be uncomfortable for a while and wrap their mind around the fact discomfort is growth. If you … were in your “comfort zone” you wouldn’t be looking for change. Health takes change. Change is hard. Every professional woman I know – whether it’s a coaching client, a speaking colleague or a fitness professional – dreams it will get easier when she’s making more money, gets a promotion, or has her own business, or maybe has lost the weight. Guess what? No that’s not how it works. When you get to the next level and the next, every single time it gets harder. You work harder. Your habits have to be better more consistent. The life that you have now is the cost of the life you want. You don’t get to spend hours on the internet playing Candy Crush or watching Netflix late at night. Not if you want energy, great skin, a clear mind and a great mood the next day. If you want to stop aches and pains start sleeping better, the cost is the glass or two of wine you want several times or more a week. If you want to have a change you have to change and yes, the unknown may not be what you think it will… it may be better! No matter where you are you can look at any one else- everyone else- and see how much easier they have it. So I’m going to give you a second chance to bail. You will not offend me. But have you ever noticed war vets come back having lost a leg and end up doing marathons. Blind people do triathlon. People with diseases choose not to accept the diagnosis as a prognosis. Even though it hurts, it’s hard, and it gets resistance from everyone around them. If you won’t start for eight more weeks because you’re going to retire then and that’s when you’ll start, there is a good chance that you won’t. You won’t treat it like a job then either. Like it’s not optional. Like it could save your life or at least put years in your life. Because it won’t be convenient then either. You’ll be retired. You’ll be free and want to enjoy it. The devil you do know is better than the devil you don’t. It’s silly really to talk about time. Which is where inevitably this conversation almost always goes. Blogs and articles go into how long it takes. And how quickly you can really work out. The 15-minute or the 7-minute or the 4-minute workouts are all the rage. But they are no better than anything else if you don’t do them. So it’s not time. It’s an excuse. You have time. You’re just spending it doing something else. Cruising the internet, supposedly catching up with “friends” not really online at the same time anyway. Watching movies. Staying up late so everything takes longer due to brain fog. You’re making bad choices. You have time. If you want to do something you do have time. The real answer to how much time? In 10 minutes twice a week you can do a strength training workout. In an hour a week you can prepare 3 main courses and a couple sides so you stop eating out. You choose not to do this. It’s an excuse. You and I are very good at convincing ourselves our perception is reality. If you’re going to use it, call it what it is and decide you don’t want this bad enough. Whatever this is… more energy, healthy weight, feeling sexy and vibrant. There is something much deeper than not having time or wanting to get out of your comfort zone and it’s not… easier for everyone else. A vacation is not a trash your body experience for someone who loves herself. So what’s up with that? You don’t really want it. You do hard things in certain areas but not others? That could be it. You don’t have any ability right now to do more because you’re in a lot of hard things as it is. You're using willpower up. That’s OK. I get that. But don’t trash yourself. Don’t decide, I can’t workout right now and then go and eat out four times and get dessert every time. Don’t stay up late and do something so wasted like cruise the internet. How does that make your life better? If you want to call a friend, try the phone. Don’t resign to an inability to sleep and then drink wine every night and pass it off as “light” drinking instead of addiction. Whether the alcohol or the sugar an every evening cocktail ritual is probably not your longevity’s best friend – or if you’ve got a weight loss goal or struggle with sleep, there are so many ways that this complicates your health. Inflammation, insulin, influencing your choice. I don’t have time to workout ? In the face of things like this, turns to I don’t have energy to workout. When you stay up way too late, you’re already way too stressed, of course you don’t have energy to workout. And no one, girlfriend is going to give you permission or should have to give you permission to delay dinner by 30 minutes if you can’t exercise in the morning. You have time. You just don’t really want to have to use it. Get real with yourself. 28:10 How much time does it really take? How much time do you think it takes? Because you’ve been conditioned your whole adult life going to hour long classes or told you have to do cardio at least 20 minutes or up to 60 to get benefits. You’ve been told that the more time you do the more results you’ll get. It’s just not true. You’ve assumed that a weight training workout is like that too. That I know because too often I’m asked “How long should I lift weights?” And that is a question that doesn’t even make sense. I’m sensitive to the fact that might sound condescending – it’s not meant to – because you’re not to blame. You’ve just been given the wrong impression. Time has so little to do with effectiveness. Take two kids who have the same math homework. One gets it done correctly in 10 minutes and the other takes 40 minutes to get it done, with fewer right answers. Is the question how long should a kid spend on his math? It’s about getting to the right answer. How Much Strength Training? For strength training – and that is the fastest way to get the most fit in the least amount of time. It’s the fastest way – in terms of weeks and months – to see a long-term change in your body. It’s the least amount of time you can put in exercising to get the most benefits. I’ll link to some other blog –only and podcast episodes where I’ve shared the biggest benefits of strength training. If you’re completely crunched for time you can get a full body workout in about 10 minutes. Twice a week – provided you have good form – use the right exercises – and you reach fatigue according to your beginner/or advanced status and you will have stimulated your muscles enough to change. That’s getting to the right answer. If you have 30-40 minutes twice a week will you get more benefit? Yes. You’ll be able to use additional muscles, use more movements. But you’re going to be busy. Even women who aren’t tied up with a job, a family, a commute… make themselves busy. We all perceive ourselves as having things to do. Or we volunteer, care for others, get involved with friends – and that’s all good. You’re going to need those short alternatives too. Mentally you’ve got to stop thinking of them as a waste of time or not worth it. Just 30-40 minutes twice a week can change your life. Your longevity, mood, brain health, muscle, bone, disease risk and the expression of genes associated with aging. Yes, you can reverse aging. Or you can complain you don’t have time now and suffer later. At some point something may make you sick and be your cause of death. The length of that sickness is in your control. You may slip away in a deep sleep. But the problem is we never know. The quality of your life between now and when you know the answer stands to benefit or deteriorate based on what you do every day. I don’t know the answer to… what is more important to you? But that is the question you have to ask when you say you don’t have time. Somewhere in the cycle of your 24 hours you have time you’re choosing to spend in another way that is getting in the way of your exercise. I’m going to link to strength training resources in the show notes. There are dozens of options in YouTube to watch. If you want support beyond five minutes for consistent progressive exercise the STRONGER 12 week program is open while I’m recording this podcast. It’s 12 weeks for a reason. It takes at least 66 days to make a habit – and I’ve guaranteed I’ll have you beyond that. I want you hooked! In a regular habit, feeling so good you don’t want to stop.
Is STRONGER a goal for you? | Special Edition
Don't miss this special broadcast answering questions about the STRONGER I and II programs. Recorded this last day of the 50% off rate, I don't want you to miss out if it's perfect for you and want to be sure you don't register if it's wrong for you right now. Registration is open until April 15 but the rate increases tomorrow so take advantage of this now!