5 Steps to Increase Your Metabolism After 50

Stop believing that after age 50 your metabolism is shot. I hear this from women all the time and it is simply not true. If you are healthy with no underlying conditions, you CAN boost your metabolism after the age of 50. Yes, our metabolism slows down with age (approximately 10 percent per decade after age 20) but you can still rev it up. Good news, right?! It takes work but trust me, you can get toned and fit and have a midsection again. But it takes work! If you follow these 5 steps consistently, you will see your metabolism increase within 12 weeks. Yes it takes that long…it’s a process you have to stick with. Step One: Strength train 4x a week. I know you have heard this a billion times but that’s because it is true. When you consistently strength train, you increase your lean muscle mass. When you have more lean muscle, your body has to increase its metabolism to burn calories. And you must lift heavy enough to challenge your muscles to grow. You must start to learn to love strength training in order to boost your metabolism. And when you are lifting you have to lift heavy. No 5lb bicep curls (unless you’re doing a barre class)…go pick up the 15 & 20lbs. Get yourself a trainer if you don’t know where to start. (I know a great one!) Step Two: Increase your protein intake. Every meal should have a protein source in it. Protein takes more work for the body to digest and in order to do so, increases it’s heat production. Increasing...

5 Weight Loss Myths You Might Be Buying Into

If weight loss or fat loss is a goal of yours, I invite you to keep reading this email.Now, I get it…there is an overwhelm of information out there on how to lose weight. Especially now after the pandemic everyone is capitalizing on the whole ‘lose the pandemic 15’. With all that information, it is easy to lose sight of your goal and to not know where to start.So let me help you!First, it’s okay to want to lose weight. You do you, sis (as the kids like to say).The reality is, carrying extra weight around creates health issues. It’s hard on the joints, it’s hard on the heart and it increases your chances of developing a lot of other health issues. Also, it just doesn’t feel good! We all come in different shapes and sizes and I’m a big believer in rocking what your momma gave you BUT you also have to strive to be healthy. And extra weight is not healthy. So that being said, let’s bust down some weight loss myths, shall we?Myth #1 – To lose weight you need to drastically decrease your calories.Not always true. The simple equation is ‘eat less, move more’ and you will lose weight. Science shows that if you create a caloric deficit you will lose weight, and yes you will BUT you don’t have to create a crazy deficit. It also depends on what type of calories you’re putting in your body. If you’re eating 1200 calories of Tim Hortons donuts and you’re expending 1500 calories, you may lose weight but not that much. And you’re going to feel like shit. Decreasing calories drastically can act in...

How to Identify and Change a Pattern in 5 Steps

We’ve all been there. You just reacted the same way you always do or maybe you dated that same person again even though you swore you never would. Patterns affect almost every part of our lives. From how we make decisions right to the people we choose to be in our lives. The thing about repeating patterns is you never grow or get a different outcome. And generally, we are trying to create different outcomes in our lives. I mean, hey, if you’re not…good for you but I am always trying to be the best version of myself. And part of that comes down to changing patters of behaviour. So how does one even go about trying to change a pattern? Step one: Recognize the pattern. Let’s use the example of eating sweets at night. As you reach for the cookie or ice cream, recognize that you are in a pattern. This can apply to any pattern you want to change. Another example is interrupting. Let’s say you tend to interrupt people when they’re speaking. Notice when you do it. Step two: Don’t judge yourself. This is usually the hardest part. When you recognize yourself repeating a pattern (eating sweets at night or interrupting), don’t beat yourself up about it. Don’t be harsh on yourself. Just notice the pattern and get ‘curious’. Curious about why you may be doing what you’re doing. Step three: Write it down. There is so much power of pen to paper. Write down the patterns you want to change and write down when you notice they occur. Then get ‘curious’ about why it’s happening...

Fitness Activities That Are Great For You & Your Significant Other!

Looking for creative ways for the two of you to get hot & sweaty this Valentine’s Day? Get your mind out of the gutter! I’m talking about exercise of course. Exercising together has many great benefits. In fact, studies show that couples that participant in physical activity together report feeling more satisfied in their relationships and more in love (Aron, Norman, Aron, & Heyman, 2000). Not only will you feel more connected as a couple, you have an instant accountability partner. When you are both committed to each others’ health and fitness, it’s easier to stick with it. Sharing similar goals brings you closer to one another as well as creates more quality time. Here are four physical activities to give a go! Yoga: Let your love loose on the mat! Yoga is a great way to experience something unique together while strengthening your core and decompressing your spine. New experiences create an increase of dopamine, a feel-good hormone, and when you experience that with your partner, your brain links that feeling to them making you feel even more in love. Weight Lifting: Couples who lift together, stick together. Not only do you always have someone to ‘spot’ you, but lifting weights releases endorphins, the happy hormone. The more endorphins, the better you feel. Lifting weights also improves endurance and stamina, which can benefit everyone in the bedroom. 😉 Indoor Cycling: Get your endorphins racing with indoor cycling. Create a little competitive spark by pushing each other to go a little faster and last a little longer with these high calorie burning classes, while being each other’s cheerleader. Experience surges of...