Good morning lovelies!😍 Reading through my menopause specialist textbook last night - I came across something that makes total sense, but is something i'm sure not many people take into consideration as they think about what is happening to their bodies, or the bodies of loved ones during these hormonal changes .....🧐 Around the world , there are SO many individual variations that make the transition into perimenopause and menopause SO different and unique for each woman. Differences in genetics, nutrition, environment , lifestyle, reproduction, health care and even cultural differences are all associated with how we age!🤯 Each and every woman on earth can experience their symptoms differently- some have barely any, and some - seem to have them all!!! Here's just a short list of possibilities that can affect your transition: ❣️overall physical and mental health ❣️fitness ❣️nutrition ❣️emotions ❣️thoughts and beliefs ❣️sleep and recovery ❣️stress and resilience ❣️disabilities ❣️race and ethnicity ❣️income and financial security ❣️family situation ❣️life changes and challenges (example- losing a loved one, becoming a caregiver, changing jobs) There are just so many factors that make each one of our mid life "change" and experiences so different from the next- and this is fascinating to me! 😍 I am SO curious about all of your stories and the lives you've all lived - and if you ever want to know na little more about me - don't mind sharing mine!! 🫶🏽 So, share a little about yourself and the experiences/ life you've lived below if you feel up to it! 💜 We area all here for each other, and i am definitely here for YOU if you ever need an ear or have some questions! Have a beautiful Friday everyone!!!!🥰 I'm SO freaking happy to have you here in my community!!

Good morning everyone and HAPPY MONDAY!!❤️ Here's an easy way for you to get in your goodness to start the day and keep you feeling full and focused !!!🤩 Here I have a bowl of about 1/2 cup of cottage cheese with hemp seeds, berries and brain and muscle promoting creatine! 🧀Cottage cheese offers benefits like helping with weight management, improving your bone health, and supporting muscle growth due to its high protein content. Only half a cup is 15 grams right there! It's also a good source of calcium, phosphorus, and vitamin B12 - and it can provide probiotics for your gut health too!! However, be aware... some brands contain a TON of sodium- so always be sure to read the label...(as goes for anything you eat) 💚Hemp seeds are beneficial due to their SUPER high nutritional value-including being a complete protein and has healthy fats like omega 3's and 6's! Hemp seeds also support heart health, aid in digestion, improve skin and hair, health and BONUS>>>>may help reduce inflammation and relieve PMS symptoms!😍 They are SUCH a good source of vitamins and minerals like magnesium and iron, and antioxidants.🙌🏽 (NOTE: Incorporating protein into every meal helps with keeping you feeling full longer, muscle maintenance and growth, and your energy levels high.... Spreading protein intake throughout the day is more effective than consuming a large amount at one time. Try to aim for 30-40 grams at each of your 3 meals, then also aim to add protein to your snacks as well to hit your daily target!! ) 🫐🍓Berries are beneficial due to their high content of antioxidants, fiber, and vitamins, which can improve heart health, boost brain function, and aid in blood sugar management. They may help lower the risk of heart attack and type 2 diabetes, protect against cell damage, and promote feelings of fullness due to their low calorie and high fiber count!! And creatine...well... I will be doing a post on all of the AMAZING benefits of that stuff soon. You may actually be very surprised by HOW good and how important that stuff is!😁

Have you ever tried slowing down your lifts when working out?? 🤔 ….it is a GAME CHANGER! Time under tension workouts benefit muscle growth (hypertrophy), strength, and muscular endurance by keeping your muscles under a prolonged load. This way of working out can lead to more muscle fiber recruitment and damage ( yup u wanna damage them! that's where they grow😃), which stimulates the body to repair and build stronger muscles!!💪🏼 Time under tension also enhances your mind-muscle connection- (which realllly thinking about that muscle you're working on is key to its growth!) , improves your form, and can also help overcome training plateaus!! Benefits: - Increased muscle growth ...By keeping muscles under tension for longer, time under tension creates more metabolic stress and micro tears, which stimulate greater muscle protein synthesis …and growth! - Improved strength and endurance: Slowing down reps engages more muscle fibers for a longer duration, which can lead to both greater strength and improved muscular endurance. - Enhanced mind-muscle connection: Controlling each rep forces you to be more aware of your movements and the muscles you are working, leading to better form and reduced risk of injury!! - Training plateau breaker: this way of working out helps you break through plateaus and continue making progress, just by changing your workout's tempo! - Calorie burning: The greater muscle damage from this type of workout means your body will burn more calories during the recovery period as it repairs the muscle tissue... sounds like a BIG bonus to meeee!!!😍😃 - Reduced risk of injury: time under tension allows you to use lighter weights and still achieve muscle fatigue, which can spare your joints and ligaments from excessive stress.  So, for example, instead of a quick one-to-two-second rep, a time under tension rep might take three to six seconds... or longer. Go as slooooooowwwwwww as you like- the benefits are insane!🤩 Let me know if you'll give this a try next time you lift!❤️