Kickstart Fitness for Women

👉MENOPAUSE Menopause can last a decade. What worked for you before might not be working now. 1️⃣ A healthy nutrition plan can help manage symptoms like weight gain, mood swings, and hot flashes. 2️⃣ Prioritize fruits, vegetables, calcium-rich foods, protein, oily fish, beans, soy, and unsaturated fats to support health. 3️⃣ There is no “best” diet. Eat whole, minimally processed foods with minimal added sugars, fats, and salts. 4️⃣ Regular physical activity and stress-reducing practices have been shown to help manage menopausal symptoms and improve well-being. 5️⃣ What to eat? Fruits and vegetables Calcium-rich foods Protein Oily fish like salmon Beans / Tofu Unsaturated fats like nuts, avocados 6️⃣ Foods To Limit? Fatty or processed meats like bacon or sausage Refined grains like white bread Added sugars Alcohol Caffeine Spicy foods Excess salt 7️⃣ Include: -Regular physical activity & strength training -Intermittent fasting may help . #menopause #womenshealth #womensfitness #nutrition

5 quick foods to help your Gut Health: •Greek Yogurt •Cottage Cheese •Fiber-Rich Vegetables •Kefir •Sauerkraut 🙌Which one is your favorite? • #guthealth #guthealthy

✨Yoga tomorrow night! Thursday, August 22. Vinyasa flow Yoga with Brooke begins at 6:10pm, $10 per class. Vinyasa flow focuses on honoring our bodies through breath and movement while meditating on scripture and resting in prayer. Call / text 570-238-6979 to sign up. #yoga

1 MOVE YOU CAN DO ANYWHERE WITHOUT EQUIPMENT Cardio Burn 🔥 Jump Squat Perform 5 sets with 30 seconds rest in between. Adjust your sets and rests as needed. Stretch for 5-10 minutes at the end. *Modification: Squat without the jump. 💝Remember — Do what you can do. There’s no right or wrong in what you can do and what level you are at. The important thing is YOU are doing it! . . #womensfitness #womensworkout #workoutsforwomen #fitnessforwomen

You are in the drivers seat. You are learning self-control, learning how to work out & eat right, and you will reach your goals. The progression of your mind is the progression of your body, results, and reaching goals. You can’t have the end result without working on the middle. There is a reason you stopped loving your body and started disliking it. There’s a reason you go to food. There’s a reason you feel stuck. There is also a purpose and plan for it. You are capable. You are able. And you WILL. Take time to stop and think. Allow yourself time to process and not run from the thoughts that are keeping you stuck. These are the things you first need to be aware of sort through and work through to begin reaching the goals, unlocking your body’s ability, and becoming successful every step of the way. If you need a listening ear and someone to help walk you through the steps towards your goals, please know I’m here for you! And remember, YOU CAN DO THIS. Your BELIEF fuels your success. 💞💞💞💞 #womensfitness #womenshealth

2️⃣ more reasons to EXERCISE at moderate levels— •Exercise helps maintain 𝐛𝐫𝐚𝐢𝐧 health and size. •Exercise helps 𝐫𝐞𝐝𝐮𝐜𝐞 dementia risks as people age. . . #fitness #exercise #brainhealth

Why are healthy FATS important? Fat -Keeps us full and satisfied. -Helps cushion our bones and joints. -Increases the absorption of fat-soluble vitamins A, E, D, & K. 🔽 These vitamins are important for specific functions in your body: -Vision -Bone health -Immunity -Blood clotting -Helps the body function effectively . . #nutritionforwomen #nutritiontips #womenshealth #healthy #womenshealthtips #health

🔥Try this 3 set Ab routine. 1️⃣ Shoulder / Leg taps 2️⃣ Ball Circles 3️⃣ Seated Crunches Do x3 sets of x10 reps. Adjust as needed. Let me know — what is something you’d like to have instruction on? I want to always supply you with training that can help your needs! Keep going, sis! Your journey is always waiting for you!💖 . . . #womensworkouts #workoutsforwomen #womensfitness #personaltrainer

Why is PROTEIN important? 👉Protein: Builds muscle as well as helps the repair and recovery of bones, joints, and ligaments after a workout. . . #nutritionforwomen #nutritiontips #healthtips #nutrition

6 tips for losing a few pounds: 1️⃣ Don’t use workouts to punish unhealthy food habits. 2️⃣ Cut out sugary drinks & replace with water. 3️⃣ Don’t eat in front of the TV. 4️⃣ Work on eating only when you’re hungry and not when you’re craving. 5️⃣ Stop quitting and restarting. Stay consistent—keep going. 6️⃣ Do 5 minutes of extra activity daily. ⬇️ It’s the small, daily habit changes that will bring you to your destination. Making drastic changes can only work for so long. To keep yourself from getting frustrated and worn out, focus on the future you. It’s also necessary for you to envision it before that YOU shows up. . . #fitness #nutrition #health #weightloss