The Healthy Living Blog

Forget toning. It’s time to start training for muscle—and here’s why it matters more now than ever.

There’s a narrative women have been sold for decades:
✨ “Get leaner, not bulkier.”
✨ “Tighten and tone.”
✨ “Stay small.”

But once we enter peri-menopause and post-menopause, those goals stop serving us.

In fact, trying to shrink ourselves—by eating less, doing more cardio, and avoiding strength training—can make everything we’re trying to fix even worse.

Let’s get one thing straight:
Muscle isn’t a vanity goal. It’s your metabolic engine, your strength, your stability, and your future independence.
And if you’re in your 40s, 50s, or beyond, building it should be one of your top priorities.

🧠 What’s happening to your muscle in menopause?

According to Dr. Stacy Sims, once estrogen starts declining, several critical shifts occur:

1. Your body becomes less anabolic
This means it’s harder to build and maintain lean muscle—even if you're training the way you used to. Estrogen helps stimulate ...

Your body has changed. Your training should too.

You used to be able to go for a few long runs, eat a little cleaner, and feel your jeans loosen by the weekend.

But now? You’re pushing harder than ever—more workouts, more steps, fewer calories—and… nothing. In fact, it might feel like you’re gaining weight faster than before. Especially around your middle.

It's 100% frustrating!  But it’s not your fault. And you’re definitely not broken.

What you’re experiencing is the very real, very under-discussed shift that happens during peri- to post-menopause—and it requires a totally different approach to fitness and health.

🔍 Here’s what’s actually happening (and why it matters):

According to Dr. Stacy Sims, a leading exercise physiologist, nutrition scientist and expert in female physiology, hormonal shifts during menopause dramatically change how women respond to training and nutrition.

Here’s what she outlines:

1. Estrogen and progesterone decline
These hormones aren’t just about rep...

When life feels like one long to-do list, it’s easy to get overwhelmed. But there’s a simple method that can help bring order to the chaos and give you more time for the things that really matter—like your workouts, meal prep, and self-care.

Introducing the Eisenhower Matrix, a powerful tool to prioritise tasks and even cross off some for good!

How Does It Work?

Here’s how to start using the Eisenhower Matrix to take control of your schedule:

1. Categorize Your Tasks: Urgent vs. Not Urgent
   Begin by sorting your to-do list into two categories: Urgent and Not Urgent.

   • Urgent tasks demand immediate attention and often leave you feeling stressed and rushed.

2. Further Sort Your Tasks: Important vs. Not Important
   Next, take each task and decide whether it’s Important or Not Important.

   • Important tasks are those that contribute to your long-term goals and overall well-being.

3. Build Your Matrix
   With your tasks classified, place them into this matrix:

   • Urgent/Important
   • Urgen...

Did you know that consuming just 100 calories worth of sugar each day (that's about 25 grams or 6 teaspoons of added sugars) is linked to 45 different negative health outcomes?

Let’s put that in perspective:

25 grams of sugar is about the same as what's in one can of soft drink, one cup of chocolate milk, a small glazed donut, or even just two tablespoons of honey. And that’s just for one of these items!

Now, here’s where it gets serious. High sugar intake has been connected to some pretty significant health issues like heart disease, diabetes, obesity, and even some types of cancer. It’s also been linked to conditions like depression, high blood pressure, stroke, and liver disease.

In fact, a study published in the BMJ recommends keeping your daily sugar intake under 25 grams and limiting sugary drinks to less than one a week.

So, what should you do with this information?

I get it, cutting out sugar entirely can be really tough, and for most people, it's not realistic to swear o...

I’ve got a bit of a mixed bag for you today—some good news and some not-so-great news. Let's start with the tough stuff.

For years, we've been told that moderate drinking—those 1-2 glasses of wine—might actually be good for us. Well, recent research is showing that's not really the case.

A team of Canadian researchers dug into 107 different studies on alcohol use, covering data from more than 4.8 million people. Their findings? The idea that moderate drinking benefits your health might have been wishful thinking.

Here’s a quick rundown:

• People who have 2 drinks a day do not have a lower risk of death compared to those who don’t drink at all. This contradicts what many of us used to believe.
• Drinking about 2 drinks a day doesn’t offer any health benefits, debunking earlier myths.
• More concerning: Women drinking 25+ grams of alcohol daily and men drinking 45+ grams were found to have a higher risk of death from any cause.

But beyond this study, alcohol has always posed challen...

This month, we're focused on making your healthy lifestyle simpler …

And a key part of that is eliminating the barriers that are holding you back from your goals.

Here’s a quick list of 6 things you can stop doing right now to start seeing results faster!

Ready? Let’s go.

1. Setting Unrealistic Goals: Jumping straight into big goals like losing 20 pounds in a few weeks or running a marathon in a couple of months can lead to frustration. Instead, set achievable, smaller targets to keep you motivated and on track. A coach can be invaluable if you need help setting realistic goals.
2. Comparing Yourself to Others: While it’s okay to draw inspiration from others, don’t let their progress define your journey. Remember, everyone’s path is unique. Focus on your progress and celebrate every step forward.
3. Over-Restricting Your Diet: Cutting out entire food groups, skipping meals, or obsessing over the scale can lead to cravings, fatigue, and a loss of motivation. Instead, aim for a balanced a
...

If you sit all day, you’re probably no stranger to aches and pains. But sitting for long periods can lead to more than just a stiff neck or tight hips. It can cause muscle imbalances, repetitive use injuries, and chronic posture issues like slouching or "forward head" syndrome.

You've likely heard about the importance of stretching, getting up, and moving around every hour to keep your muscles happy. But there’s something even more crucial: transforming your workspace to fit your body, instead of forcing your body to adapt to your workspace.

If you’re anything like me, it’s easy to get used to things being a little "off" when you’re focused on a screen. But when you finally stand up, your back aches, your legs and knees feel stiff, and you end up hobbling around. Instead of enduring this discomfort, here’s how to perform a "workspace audit" to better support your health:

Workspace Audit Tips:

• Check Your Chair: Your chair should fit your body. When you sit, your feet should rest

  ...

Have you ever felt like you're your own worst enemy when it comes to achieving your health and fitness goals?

The good intentions are there… but the follow-through? Not so much.

Some examples:

• You plan to cook a healthy meal at home… but when dinnertime comes around it seems like a lot of hard work, so you end up getting take-away.
• You tell yourself you’ll go to the gym for a workout/do your home workout session… but when the time comes, you tell yourself you’re too tired and not in the mood.
• You plan on going to bed at 10 o’clock so you can be rested for tomorrow… but then you get caught up in a show and end up streaming it until midnight.

If any of those scenarios ring true for you, you are NOT alone.

Almost ALL of us sabotage ourselves at some point or another. We skip workouts, eat food that is not in line with our goals, don’t get enough sleep, or even go out for a little excess “socialising” with our friends.

So how do you bust out of the self-sabotage cycle?

Try fol...

I've got an express workout for you today that will get your heart pumping and work nearly every muscle group in your body.

Ready to Give It a Try?

This workout is perfect for those days when you're strapped for time. Save it on your phone and come back to it whenever you're too busy for your regular session!

The "Time-Strapped" Workout

Warm up for 3-5 minutes:

• Walk/jog in place
• Arm and leg swings

Then, do the following circuit 1-3 times through:

• 15 Squats
• 10 Push-ups
• 15 Jumping Jacks
• 10 Couch or Bench Triceps Dips
• 10 Side Lunges (10 each side)
• 30 Seconds Ab Bicycles
• 15 Glute Bridges
• 10 Plank Shoulder Taps (10 each shoulder)
• Rest 90 seconds

This circuit is ideal for traveling, extra busy days, or even when you feel like skipping your workout but want to get something done. Give it a try and feel the difference!

Over the years, I’ve worked with many clients who initially sought my help to lose weight. Surprisingly, though, the main reason most of them stick with their exercise routines isn't for weight loss but for the incredible mood and mental health benefits.

The Science Behind Exercise and Mental Health

While cardio is often praised for lifting spirits, strength training is equally, if not more, powerful in boosting your mood and mental well-being. Research shows that strength training can help with:

• Reduced Anxiety: Regular strength training helps lower anxiety levels, promoting a sense of calm.
• Lower Depression: Strength training has been shown to reduce symptoms of depression.
• Sharper Thinking: Engaging in strength workouts can enhance cognitive function.
• Better Memory: Strength training supports improved memory retention.
• Increased Energy: It helps combat chronic fatigue, leading to more sustained energy throughout the day.
• Improved Sleep: Regular strength training contribute
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