Mental Health Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Brain Training: How To Make Your Brain Buff!

Holly Smith, M.D. — Thu, 02 Dec 2021 01:00:55 +0000

Being a Fit Mother means being strong both physically and mentally. You do strength training but are you doing brain training?

Having a strong body and being in great physical shape is often the first thing women think of when it comes to health.

But mind and body health truly go hand in hand.

It’s no secret that exercise helps improve your emotional well-being.

The endorphins released during a workout can decrease stress and anxiety and even help with pain relief.

Physical activity is an amazing outlet that allows women to strengthen both their bodies and their minds at the same time.

Working out on your own or in a group setting is one of the best treatments out there when it comes to decreasing stress and empowering the mind.

But you can also improve your mental health and strengthen your mind-body connection by specifically training your brain.

This in turn will improve your physical health. As you can see it is a constant feedback loop between your mental and physical fitness.

As a busy mom, it's easy to get caught up in the whirlwind of life. Your mind is constantly filled with mental “chatter” that is all too often negative.

Even as you read this article your mind has probably already drifted to other thoughts.

Concerns about your job, feelings of inadequacy, or even wondering what others are saying on social media are just some of the constant distracting thoughts that fill our minds every day.

Living in the moment isn't always easy, but with brain training, you can be more present, enhance your quality of life, and create huge positive changes in your health and wellness!

Find out how to make your mind happy by training your mental health!

Brain Training

The great thing about empowering your mental strength is that you can “train” every single day. And it doesn’t take a big time commitment.

By simply devoting 5-10 minutes each day to your mental health you will reap huge health rewards.

One of the best ways to start working on your mental well-being is through meditation.

Meditation

Living a healthy lifestyle is not just about being physically fit, but also about your mental and emotional well-being.

Being able to manage your stress levels allows you to not only be healthier overall but to live a high quality of life.

Stress can have a negative impact on health in a number of ways. It is a complex issue and one that we all face on a day-to-day basis, even if we aren't aware of it.

Feeling overwhelmed with life can lead to fatigue and disinterest in activities.

This makes it hard to focus on your own health and fitness and can lead to poor eating habits, exercising less, and even becoming more distant from your friends and family.

Plus, increased stress also impacts your physical health directly. Stress increases inflammatory hormones like cortisol.

This catabolic hormone leads to muscle breakdown along with increased appetite and weight gain.

In addition, chronic inflammation is associated with chronic diseases and cellular aging.

Fortunately, there are ways to improve your mental health that don’t require anything more than 5-10 minutes a day and an open mind. One of these methods is meditation.

Mindful meditation allows you to become present at the moment and become more aware of yourself and your surroundings.

After a long day of work and taking care of your family, it can be restorative to take just ten minutes for yourself to engage in meditation.

Research has shown that those who practice meditation have decreased levels of stress and an overall improved outlook on life.

Typically the hardest part of performing meditation is getting started.

While there are a number of different styles of meditation, the easiest thing to do for beginners is to start with simple breathing techniques.

To begin, find a quiet room where there are no distractions.
Sit in a comfortable position either on a chair or a mat and begin to focus on your breath as you slowly inhale and exhale.
Try to stay in tune with your body and notice where you feel the breath.
Deeply inhale through your nose as you expand your chest and stomach, and then slowly exhale through your mouth as you lengthen out your breath.
Start out with just five minutes in the morning or before bed.

If you can be consistent with this on a daily basis you will soon start to notice improvements in your mental health.

If you still find it hard to meditate without guidance, there are some great apps that you can download.

Most of these meditation programs include music, peaceful sounds, and cues to help you meditate and get in tune with your body.

And research has found that these apps actually work.

A 2018 study found that mindfulness app users showed significant improvements in stress-related issues such as depressive symptoms, resilience, and mindfulness.

In addition, those who continued to use the apps frequently were more likely to maintain improvements in mental health.

Learn about the benefits of meditation and why you should meditate every day!

Yoga

Another great way to connect your mind and body is through yoga.

Yoga is one of the top exercises for improving physical health and brain health.

Yoga doesn't have to just be complicated poses.

The best way to begin a yoga program is to start with simple poses that allow you to focus on your breathing and become aware of how your body moves through each pose.

This in turn will promote mental health.

Some simple, yet effective, yoga moves for engaging the mind-body connection include:

Tree Pose

Stand upright and shift your weight into your right foot while lifting your left foot off the floor.
Bend your left knee and bring the sole of your left foot high onto your inner right thigh.
Take 5 to 10 breaths, then lower your left foot to the floor and repeat on the other side.

Cobra Stretch

Lie face down, with your hands by your shoulders as if you were doing a push-up.
Push your torso up as far as possible or until your hips begin to come off the floor.
Hold for 5 deep breaths then lower back down.
Repeat 1-2 more times.

Downward Dog

Start in a plank position.
Bring your hips up into the air so that your body is in an inverted V position.
Try to keep your heels as close to the ground as possible.
Hold for 5 full breaths.
Come back into a plank position.
Then repeat 1-2 times.

Child’s Pose

Start on your hands and knees.
Bring your body to the ground with your stomach between your thighs and your forehead to the floor.
Stretch your arms in front of you with your palms toward the floor.
Stay as long as you like, but for at least 5 full breaths.

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Brain Training Apps

If you are having trouble engaging in the present moment on your own, there are a number of different apps that you can download to help guide you.

Headspace

Headspace was co-founded by Andy Puddicombe, a former Buddhist Monk who was fully ordained at a Tibetan Monastery in the Himalayas.

The goal of Headspace was to make meditation accessible, relevant, and beneficial to as many people as possible.

This app includes a library full of mediation courses for all areas of mental wellness.

You can choose from a wide array of focus topics, from general stress and anxiety to more focused areas such as meditation for competitive sports or dealing with work-related issues.

Headspace also incorporates movement exercises focused on breathing and stretching, and even includes audio to help with sleep.

Calm

Another great mindfulness app is Calm.

Similar to Headspace, this app provides guided meditations tools and sleep aids.

The meditation area offers breathing exercises, daily meditation, several multi-day programs, and unguided and guided meditation sessions.

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Train Your Brain For Overall Health

We all know that physical fitness is important for overall health.

There are countless ads, magazine covers, and health studies that rightly tout the importance of exercise to decrease chronic diseases and increase longevity and quality of life.

However, your mental and emotional wellbeing is just as important, if not more so, than simply your physical health.

And in turn, a healthy mindset will improve your overall physical fitness in a constant feedback loop.

When you have a strong mind, you are more present at the moment, which enhances joy and contentment with everything you are doing.

This will further motivate you to work out, eat right, and even improve your quality of sleep at night.

Not only will you want to be more active, brain training actually has a positive effect on many measurable attributes of physical health.

Exercises like meditation can improve chronic health issues associated with stress.

Meditation and relaxation techniques have been shown to create small, yet beneficial, decreases in blood pressure.

In addition, regular meditation may also play a role in a non-pharmacologic approach to helping relieve chronic pain.

So there is a multitude of reasons to add meditation into your daily routine.

Mindfulness exercises have also been found to help decrease markers of inflammation and turn on genes that can even help you live longer!

For example, a study from Oxidative Medicine and Cellular Longevity found that a yoga and meditation-based lifestyle significantly reduced the rate of cellular aging in healthy adults.

Meditation is a great way to combat increased stress and improve your overall quality of life.

This simple technique can be done in the comfort of your own home and really only takes 10 minutes every day to free your mind and become more in tune with your body’s needs.

Adding meditation into my daily routine has even helped me improve my own fitness and mental health.

I am truly able to experience the release of both physical and mental stress after just 10 to 15 minutes of quiet breathing and relaxation.

And I have even seen improvements in my athletic performance!

While it may seem difficult when you first start meditating, stick with it and you will start to see the benefits almost instantly.

By adding daily meditation into your life, you will be well on your way to a clearer mind and healthier body.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on brain training.

The post Brain Training: How To Make Your Brain Buff! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Positive and Negative Feedback Loops in Health and Fitness

Erin Coleman — Tue, 01 Jun 2021 01:00:53 +0000

Believe it or not, using positive and negative feedback loops for health and fitness helps you stay on track with nutritious eating, regular workouts, and other healthy habits long term.

But what exactly are positive and negative feedback loops when it comes to your health and well-being?

Consider the positive and negative feedback loops below to reinforce good behavior, measure fitness progress, reduce chronic disease risks, or stay on track with a weight loss program.

Doing so can give you the motivation needed for success!

Fitness is more than physical! Learn more about the mind-body connection.

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What Are Positive and Negative Feedback Loops?

Positive Feedback Loops

Positive feedback loops, or positive loops, can reinforce healthy lifestyle changes.

If you push a loop in a positive direction, it often accelerates in the same direction.

Positive feedback helps you get motivated to stay on track with habits that are good for your body and overall wellness.

Negative Feedback Loops

Negative feedback loops, otherwise known as negative loops, work to reverse the course of your current behavior.

Negative feedback can cause you to change current habits to get back on track after veering off course.

Don't worry if you have an off day or desire a “cheat day” every now and then.

Simply get back on track with healthy habits the next day!

Find out how to stay on track with your health and fitness goals by using feedback loops!

Examples of Positive and Negative Feedback Loops

Examples of positive and negative feedback loops you can incorporate into your daily, weekly, or monthly routine include:

Daily Weigh-ins

Studies show that weighing yourself every day is more effective than less frequent weigh-ins for weight loss and healthy weight management.

Use daily weigh-ins to track progress over time, whether your goal is weight loss, healthy weight maintenance, or even weight gain in some cases.

Record your weight every day and if your bodyweight moves in the wrong direction (depending on your weight-management goals), it's time to make diet, exercise, sleep, or other lifestyle changes.

The Way Your Clothes Fit

The way your clothes fit is a good indicator of your body's size, regardless of what the scale says.

Use clothes you feel healthy and confident about as a baseline.

Assess the way clothes fit on your body to determine if you're getting bigger, smaller, or staying the same size and shape.

For example, use your favorite pair of “skinny jeans” as a starting point.

If the jeans start to feel too tight or you can't get them zipped, make changes to your diet or exercise regimen as needed to avoid undesirable weight gain over time.

If your clothes are getting too loose but you haven't yet reached your goal weight, purchase smaller-sized clothes and get rid of the larger-sized items.

Make it a priority to avoid buying larger clothes.

Blood Pressure Readings

Checking your blood pressure regularly, or see a healthcare provider who can monitor it.

Doing so is a good indicator of your heart health and overall health and wellness.

Healthy blood pressure readings are those that measure less than 120/80 mm Hg.

If you have elevated blood pressure, make healthy lifestyle changes or ask your doctor if you're a candidate for blood pressure-lowering medicines.

To keep your blood pressure within a healthy range using lifestyle habits, consider the following:

Weight loss
Daily exercise
Increased fruit and vegetable intake
Reduced high-sodium foods
Reduced processed foods
Not smoking
Limiting or avoiding alcohol

If you have a blood pressure monitoring device at home, use it on a regular basis to track your values.

If your reading is too high, check it again and make lifestyle changes as needed.

Check-in with your doctor regularly as well.

Looking for signs you're a healthy woman? Try these 7 health tests you can do at home!

Blood Sugar Checks

High blood sugar can indicate you have prediabetes or diabetes, which is why monitoring the sugar present in your blood is important if you have symptoms of diabetes, have been diagnosed with diabetes, or are at risk of this common chronic disease.

Undiagnosed or untreated diabetes can cause nerve, eye, heart, or kidney damage, as well as other serious medical problems.

Home blood sugar monitoring devices make it easy to check the levels of sugar in your blood.

Simply prick your finger and use a testing strip that comes with your device.

Generally speaking, blood sugar levels of 200 milligrams per deciliter or higher can mean you have diabetes.

Fasting blood sugar levels, which you can test after not eating anything after a full night's rest, that read less than 100 milligrams per deciliter are usually considered normal.

If you struggle with diabetes or prediabetes and want to reduce the risk of complications, there are several things you can do.

Lose weight if you're overweight and increase your intake of fruits, vegetables, whole grains, legumes, nuts, seeds, and other fiber-rich foods.

Limit or avoid alcohol, sweets, sodas, other sugary drinks, refined grains (white bread and white rice), fried foods, processed meats, and other highly processed foods.

Exercise at least 30 minutes most days of each week.

If your blood sugar is very high or doesn't go away with diet and exercise changes, your doctor may prescribe diabetes medications to get your levels under control.

You might use insulin injections if you have type 1 diabetes, in addition to regularly monitoring blood sugar and maintaining healthy habits.

Blood Cholesterol Monitoring

High blood cholesterol is common, and when left untreated it puts you at risk of heart attacks, strokes, and heart failure.

To measure your blood cholesterol, see a doctor or visit a lab where technicians take a sample of your blood and submit it for lab analysis.

As a rule, normal total blood cholesterol levels are 200 milligrams per deciliter or less.

To reduce high blood cholesterol naturally, lose weight if you're overweight, exercise regularly, don't smoke, and make dietary changes as needed.

Eat fiber-rich foods (plant-based foods), limit foods high in animal fat (saturated fat), and steer clear of refined grains, sodas, sweets, other foods high in added sugar, and highly processed foods.

Ask your doctor if taking a fiber supplement is right for you.

They may recommend you take cholester0l-lowering medicines if lifestyle changes haven't worked or your cholesterol reaches very high levels.

Triglyceride Assessments

Having high levels of triglycerides, which are fats, in your blood long-term increases your risk of a heart attack, stroke, and other heart problems.

Normal triglyceride levels are less than 150 milligrams per deciliter.

Your doctor uses a simple blood test to assess your triglyceride levels. Risk factors for developing the condition include overweight, obesity, poor dietary habits, lack of exercise, and other unhealthy habits.

To lower high triglycerides or your risk of developing this condition:

Get regular exercise
Reduce added sugar, white bread, and other refined grains
Lose weight
Limit or avoid alcohol
Eat healthy fats found in olive oil, fatty fish, avocados, walnuts, and other plant-based foods

If your triglyceride levels remain high despite making lifestyle changes, your doctor might recommend you try triglyceride-lowering medicines, niacin, or fish oil supplements.

They let you know how often to see a medical professional to monitor triglyceride levels and ensure they stay within a normal, healthy range.

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Fluid Measurements and Urine Evaluations

Drinking enough water is more important than ever, as staying hydrated keeps energy levels high and maximizes athletic performance.

Drinking water before meals is a good way to control your calorie intake for weight loss or healthy weight management.

To make sure you drink enough water and other fluids, check your urine. It should be light yellow or clear in color.

If your pee is bright or dark yellow, it's time to increase your water intake.

Many women need about 12 cups of fluids per day, but your actual requirements vary based on your size, body composition, and the amount of water your body loses through sweating.

Weigh yourself before and after strenuous workouts.

If you weigh less immediately after exercise, chances are you need to drink more water before, during, and after you work out.

Speed and Distance Monitoring

Tracking your speed and distance is beneficial for numerous reasons.

It determines if you're getting into better shape, which can reduce your risk of diabetes, heart disease, obesity, and other chronic conditions.

It doesn't matter which type of cardiovascular workout you choose, whether it's walking, jogging, biking, swimming, rowing, stair climbing, or using an elliptical machine.

Stationary exercise equipment can track miles completed and miles per hour (the amount of time it takes you to complete a mile).

You can also use an app to track the distance you travel each day, which includes miles completed during exercise and activities of daily living.

Number of Reps and Amount of Weight Lifted

If you complete weightlifting as part of your regular fitness routine, which you should to maximize strength, overall wellness, and body composition, keep track of the amount of weight you can lift and the number of repetitions you complete during each set.

For example, track the amount of weight you're able to lift while doing squats, lunges, biceps curls, shoulder press, chest press, and more.

Keep track of how many reps you're able to complete too.

If you can comfortably do more than 20 reps of a weightlifting exercise (using proper form), slightly increase the amount of weight you lift as your body gets stronger.

Find out why strength training for women over 40 is important to combat muscle loss and promote longevity.

Body Mass Index (BMI) Evaluations

Tracking your body mass index (BMI) is a good indicator of your body weight, body fat, and chronic disease risk factors.

It's a simple way to use positive and negative feedback loops to adopt or maintain healthy habits.

To calculate your BMI, try an online BMI calculator or use the following formula:

Multiply your body weight (in pounds) by 703.
Divide that number by your height (in inches).
Divide by that number by your height (in inches) one more time.

For example, if you're 5 feet 3 inches (63 inches) tall and weigh 140 pounds, your BMI is 24.8.

BMI classifications are as follows:

Underweight = less than 18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = 30 or greater

Use your BMI as motivation to lose weight, maintain your weight, or even gain weight if need be.

Waist Circumference Measurements

Measuring your waist circumference is a good indicator of body fatness and chronic disease risk factors.

It helps with positive and negative feedback loops, motivating you to stay or get back on track with healthy habits.

Generally speaking, a healthy waist circumference is 35 inches or less for women and 40 inches or less for men.

You can evaluate your waist circumference by measuring the circumference (the area around) of the smallest part of your waist above your hip bones.

If your waist exceeds a healthy measurement, change up your daily habits:

Eat more vegetables, fruits, other fiber-rich foods, lean proteins, and heart-healthy fats
Drink water before meals
Get at least 7 hours of sleep each night
Limit or avoid alcohol
Exercise daily
Increase activities of daily living
Reduce stress

For best fat-burning results, combine at least 30 minutes of aerobic exercise with strength training most days of the week.

Use Fit Mother Project workouts as a guide!

Arm, Thigh, and Hip Circumference Measurements

Another way to use positive and negative feedback loops is to assess your body composition, measuring the distance around the largest portion of your arms, thighs, and hips.

Once you reach a desirable body shape, you can still track these measurements to reduce the risk of unwelcome weight gain.

Use a journal to track weekly arm, thigh, and hip circumference measurements in addition to recording your body weight daily.

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You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Positive and Negative Feedback Loops: Getting Started

If you're looking for ways to continue (or start) healthy lifestyle habits to supplement positive and negative feedback loops for better health, consider joining the Fit Mother Project healthy eating program designed for busy moms of all ages!

When you sign up for the program, you receive custom healthy meal plans, fat-burning workouts, email coaching support from health experts, recipes, weekly newsletters, and much more.

You also have access to social support from thousands of other busy Fit Moms like you!

Continue using positive and negative feedback loops and try a Fit Mother Project free meal plan and workout to get started on the journey toward better health!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Positive and Negative Feedback Loops in Health and Fitness appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Mind Body Connection: Fitness is More Than Physical

Holly Smith, M.D. — Sat, 27 Mar 2021 01:00:30 +0000

There is more to fitness than just the physical changes that occur. The mind-body connection is a huge aspect of fitness that often goes overlooked.

Women often turn to exercise in order to lose weight or get a toned, strong body.

But, exercise also plays a big role in improving mental health.

The past year has been a trying time for people across the world.

With lockdowns keeping many moms and their families isolated and unable to participate in normal activities, the importance of mental and emotional health has never been clearer.

Exercise is an amazing outlet that allows women to strengthen both their bodies and their minds at the same time.

Physical activity is truly one of the best treatments out there when it comes to decreasing stress and empowering the mind.

The endorphins released during exercise improve anxiety and can even help with pain relief.

The benefits of exercise not only include improved physical fitness, but also mental and emotional health.

Let's dig deeper into the mind-body connection.

The path to weight loss is an intense journey. The physical demands are well known, but what about emotional changes during weight loss?

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The Ultimate Exercises For Mind Body Connection

When choosing a type of exercise, it needs to be something that you enjoy.

Exercise comes in all forms, so pick something that you look forward to doing on a regular basis.

This can be a group exercise class at a gym, a yoga session in your living room, or even weight training.

Yoga

Yoga is one of the top exercises for enhancing the mind-body connection.

A lot of women don’t think that they can do yoga because all they see are countless social media posts of athletes tying themselves up in knots in complicated poses.

However, the best way to begin a yoga program is to start with simple poses that allow you to focus on your breathing and become aware of how your body moves through each pose.

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Outdoor Activities

Outdoor exercise is another great option to get your heart pumping and also be able to enjoy nature at the same time.

Outdoor activities are an excellent way to improve overall well-being.

For example, studies have found that outdoor settings are more restorative.

On top of that, studies have shown that people who combine outdoor with indoor physical activity report more positive emotions and well-being associated with exercise, and their connectedness to nature is a significant predictor of well-being.

Some amazing outdoor activities that have been found to aid in stress reduction include:

Walking
Biking
Jogging
Hiking
Paddleboarding

Get the whole family active with this backyard workout!

Mindful Exercise

Rhythmic movement and mindful exercise are basically combinations of mediation with aerobic physical activity.

This combination of anxiety-reducing techniques works to give you a higher level of stress relief.

Any workout with repetitive motion is considered rhythmic exercise.

This includes things like running, walking, swimming, and even dancing.

While simply engaging in rhythmic exercise will help you relieve stress, if you add a mindfulness component on top, you’ll find even more of a stress relief benefit.

This means you can choose any type of exercise you like.

However, instead of zoning out and listening to music or watching TV while running on a treadmill, actively engage in how your body feels during the workout.

Turn off your thoughts and worries and pay attention to your breathing and how your muscles feel as they contract throughout the exercise.

For example, if you go out for a run, leave the headphones at home.

Instead, focus on the rhythm of your breathing as you move.

Pay attention to how your feet strike the ground and your arms brush by your sides.

Notice how the wind and sun feel across your face.

If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

This will be both relaxing and regenerating at the same time.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Dynamic and Static Stretching

Stretching is not only a great way to enhance flexibility and range of motion, but it can also help engage the mind-body connection.

Plus, all you need is a comfortable pair of clothes and a small area of space.

You can perform dynamic and static stretches when you first wake up in the morning to help prepare you for the day ahead.

Or you can use stretching as a nice way to decompress and relax before bedtime.

Try some of these basic stretches to ease tension, pain, and stress either first thing in the morning, after a busy day, or anywhere in between!

Dynamic Stretches

Inchworm

Start on your hands and feet with your hips in the air in an inverted V position.
Then walk your feet as far forward as possible while keeping your legs straight.
Then, walk your hands out, extending your body into a plank position.
Then raise your hips up again into an inverted V.
Continue this pattern of walking forward and repeat 5 times.

Back and Chest Rotations

Start down on all fours with your knees below your hips and wrists below your shoulders.
Place your left fingertips behind your left ear.
Rotate your upper body to the left, so that your left elbow points up to the ceiling.
Then twist your torso back to the starting position.
Continue for 8 reps on the left, then switch sides and repeat on the right.

Arm Circles

Hold your arms out to the sides at shoulder height.
Make small circles forward for 10 reps, then backward for 10 reps.
Repeat with larger circles.

Shoulder Shrugs

Bring your shoulder up towards your ears and rotate forward and back around.
Repeat for 10 reps, then repeat in the reverse direction.

Static Stretches

Core Stretch

Lie on your stomach and press up while keeping your legs on the floor.
You should feel this stretch in your abs and hip flexors as you lean back.
Hold for 20-30 seconds.

Glutes Stretch

Sit on the floor.
Bend your left leg while keeping your right foot flat on the floor.
Cross your left leg over your right thigh.
Hold for 15-20 seconds, then switch sides.
You can pull your legs in for a deeper stretch.

Arm/Shoulder Stretch

Stretch your right arm across your body while pulling into your body with your left arm.
Hold for 15-20 seconds, then switch sides and repeat.

Here are 10 stretches that you should be doing every day!

Meditation

Living a healthy lifestyle is not just about being physically fit, but also about your cognitive and emotional health.

Finding the mind-body connection will help you feel healthier overall, and to live a high quality of life.

Increased stress can also alter hormone levels and increase cortisol.

This catabolic hormone leads to muscle breakdown along with increased appetite and weight gain.

As you can see, stress plays a major role in our overall health and well-being.

Fortunately, there are ways to help reduce stress that are simple and don’t require anything more than an open mind.

One of these methods is meditation.

Meditation, or even just sitting in a quiet room for a few minutes, may help you deal with stress.

Mindful meditation allows you to become more aware of yourself and your surroundings and really be present in the moment.

After a long day of work and family responsibilities, it can be extremely therapeutic to take just five to ten minutes for yourself to engage in meditation.

Research has shown that individuals who participate in mindful meditation have decreased levels of stress and an overall improved outlook on life.

So this is definitely something to consider if you find yourself dealing with high levels of stress.

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How to Get Started with Meditation

There are a number of different styles of meditation.

One of the easiest things to do is to start out with simple breathing techniques.

Find a quiet room where you can be comfortable and there are no distractions.
Sit still and begin to focus on your breath as you slowly inhale and exhale.
Take note of where you feel your breath and really stay in tune with your body.
Deeply inhale as you expand your chest and stomach, and then slowly exhale, really lengthening out the breath.
Try doing this for just five minutes to start and you will see how quickly this can calm your mind.

You can also find some great apps that you can download right to your phone.

These programs include music, peaceful sounds, and cues to help you meditate and get in tune with your body.

Recent research shows that these apps have a positive impact on mental health.

A 2018 study found that mindfulness app users showed significant improvements in stress-related issues such as depressive symptoms, resilience, and mindfulness.

Plus, those who continued to use the apps frequently were more likely to maintain improvements in mental health.

And the benefits of meditation go beyond just improvements in your stress levels.

Mindful meditation can even improve chronic health issues associated with stress.

Meditation and relaxation techniques have been shown to create small, yet beneficial, decreases in blood pressure.

In addition, regular meditation may also play a role in a non-pharmacologic approach to helping relieve chronic pain.

So there are numerous health reasons to add meditation into your exercise routine.

While it may not seem like the “workouts” you are accustomed to, exercising your mind is just as important as exercising your body.

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
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Connect Your Mind and Body Through Exercise

Living a healthy lifestyle is not just about being physically fit, but also about your cognitive and emotional health.

Stress can take over our lives and be detrimental to our health in so many ways, even if we aren’t even aware of it!

It is a complex issue and one that we all face on a day-to-day basis.

Stress can lead to fatigue and disinterest in activities.

If you feel completely overwhelmed with your day-to-day living, it can be hard to focus on your own health and fitness.

This leads to poor eating habits, exercising less, and becoming more distant from your friends and family.

By using exercise to become more in tune with your mind and body, you can start on the path to improving not just your physical health, but also your mental health.

This mind-body connection is one of the most important parts of fitness that should not be overlooked.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Mind Body Connection: Fitness is More Than Physical appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Exercise and Addiction Recovery

Holly Smith, M.D. — Tue, 23 Mar 2021 01:00:04 +0000

Being active is great for both physical health and mental health, which is why exercise and addiction recovery should go hand in hand.

As a busy mom, you turn to exercise for a number of reasons.

This can be anything from losing weight to gaining strength to simply improving your overall health and wellness.

But exercise can also be a powerful tool to combat addiction, including drug and alcohol abuse.

Physical activity, and specifically exercise, can be a great tool in the overall treatment program to overcome drug and alcohol addiction.

Here's how (and why) exercise and addiction recovery should go hand in hand.

Learn how to get and stay motivated by setting realistic fitness goals.

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Exercise and Addiction Recovery

Exercise is really the best medicine out there.

The endorphins released during exercise improve anxiety and even help with pain relief.

The benefits of exercise not only include improved physical fitness, but also mental and emotional health.

While there are many ways to combat drug and alcohol addiction, exercise has numerous benefits as a top treatment.

Engaging in physical activity is cost-effective and everyone has access to it.

Plus, you can choose whatever form of exercise you prefer!

On top of that, you can exercise on your own time and wherever you feel most comfortable, whether that be at home, in a gym, or outdoors.

Working out also encourages us to engage in other healthy behaviors, such as maintaining a nutritious diet and getting sufficient sleep.

On the opposite end, alcohol and drug consumption is anything but a health-promoting behavior.

However, exercise can be a great way to combat addiction and work toward long-term recovery.

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How Does Exercise Help Combat Addiction?

While we know that exercise makes us feel great, there is actually evidence to support these claims that exercise can be used as an additional therapy together with specific treatment for alcohol and drug dependence.

Studies have found that individuals engaged in exercise have lower cravings for alcohol, higher abstinence rates, and a decrease in the amount and frequency of alcohol consumption.

Physical exercise can also provide important support in the treatment of drug abuse.

It seems that exercise may prevent drug and alcohol use through interactions with dopamine in the reward pathway.

The more you exercise, the more endorphins are released, giving you a sense of reward with every workout.

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Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

The Perfect Exercise Program to Fight Drug and Alcohol Abuse

When choosing a type of exercise to combat drug and alcohol addiction, it needs to be something that you enjoy.

Exercise comes in all forms, so pick something that you look forward to doing on a regular basis.

This can be a group exercise class at a gym, a yoga session in your living room, or even weight training.

Outdoor exercise is another great option to get your heart pumping and also be able to get lost in nature at the same time.

Some amazing outdoor activities that have been found to improve mental and psychological well being include:

Walking
Biking
Jogging
Hiking
Paddleboarding

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Mindful Exercise

Rhythmic movement and mindful exercise is another form of activity that can help stave off addiction and prevent relapses.

This is basically the combination of mediation with aerobic activities.

This synergistic combination of anxiety-reducing techniques works to give you a higher level of stress relief to improve your mental health.

Workouts with repetitive motions are considered rhythmic exercises.

This includes things like running, walking, swimming, and even dancing.

While simply engaging in rhythmic exercise will help you relieve stress, if you add a mindfulness component on top, you’ll find even more of a stress relief benefit.

So choose any type of exercise you like, but instead of listening to music or watching TV while running on a treadmill, actively engage in how your body feels during the workout.

Turn off your thoughts and worries and pay attention to your breathing and how your muscles feel as they contract throughout the exercise.

For example, if you go out for a run, leave the headphones at home.

Instead, focus on the rhythm of your breathing as you move.

Pay attention to how your feet strike the ground and your arms brush by your sides.

Notice how the wind and sun feel across your face.

If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Meditation: Exercise Your Mind to Help with Substance Abuse

Living a healthy lifestyle is not just about being physically fit, but also about your mental and emotional health.

Being able to manage your stress levels allows you to not only be healthier overall, but also to live a high quality of life and cope with issues such as addiction.

Drug and alcohol abuse is detrimental to our health in ways that affect one’s mind and body.

It is a complex issue, which is why it takes a multifaceted approach for treatment.

Meditation, or even just sitting in a quiet room for a few minutes, may help you deal with issues related to substance abuse.

Mindful meditation allows you to become more aware of yourself and your surroundings and really be present in the moment.

It can be extremely therapeutic to take just ten minutes for yourself to engage in meditation.

Exercise and meditation can improve the main symptoms of addiction, such as craving, impulsivity, negative mood, and increased stress.

Studies have found that behavioral training such as mindfulness meditation can increase the function of networks in the brain, including those leading to improved emotion regulation.

This makes mediation a great approach for the treatment of addiction.

Additional research has shown that individuals who participate in mindful meditation have decreased levels of stress and an overall improved outlook on life.

So this is definitely something to consider if you find yourself dealing with high levels of stress.

Find out how stress is killing us as we reveal some important research about stress.

How to Start a Meditation Program

There are a number of different styles of meditation. One of the easiest things to do is to start out with simple breathing techniques.

Find a quiet room where you can be comfortable and there are no distractions.
Sit still and begin to focus on your breath as you slowly inhale and exhale.
Take note of where you feel your breath and really stay in tune with your body.
Deeply inhale as you expand your chest and stomach, and then slowly exhale, really lengthening out the breath.
Try doing this for just five minutes to start and you will see how quickly this can calm your mind.

You can also find some great apps that you can download right to your phone. These programs include music, peaceful sounds, and cues to help you meditate and get in tune with your body.

Recent research shows that these apps have a positive impact on mental health.

A 2018 study found that mindfulness app users showed significant improvements in stress-related issues such as depressive symptoms, resilience, and mindfulness.

Plus, those who continued to use the apps frequently were more likely to maintain improvements in mental health.

Meditation is a great way to combat increased stress and improve your overall quality of life.

This simple technique can be done in the comfort of your own home and really only takes 10 minutes every day to free your mind and become more in tune with your body’s needs.

Alternate nostril breathing is an excellent practice to add to your morning deep breathing exercises.

Exercise as a Tool To Fight Addiction

We all know that being active is great for our physical health. However, exercise is also an amazing outlet for our mental health.

In order to improve your mental and emotional health, you need to choose exercises that you truly enjoy.

This will allow you to really immerse yourself in your workouts and decrease your stress levels.

If you are forcing yourself to complete workouts, this can actually backfire on your efforts to combat addiction.

Any and all types of exercise can be used as a tool to fight alcohol and drug abuse.

Plus, exercise has minimal side effects compared to pharmacological treatment.

With the use of proper precautions for injury prevention, exercise can be a much safer treatment modality compared to prescription medications.

You can exercise whenever and wherever is convenient for you.

On top of that, you can tailor your workouts so that you are motivated to continue exercising.

This means you are in control of how you feel about the health of your mind and body at all times.

Also, while many people don’t think of meditation as a true “exercise,” this is another great way to engage and connect your mind and body.

Drug and alcohol abuse are tough issues to deal with, especially while juggling a family and all of the other responsibilities thrown your way.

Exercise is just one way to help in the treatment of these conditions.

However, exercise and addiction recovery can be just what the doctor ordered in terms of not only combating substance abuse, but also preventing relapse and improving your overall quality of life.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Exercise and Addiction Recovery appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Exercise and Sleeping Patterns: How They Affect Your Health

Holly Smith, M.D. — Tue, 17 Nov 2020 01:00:23 +0000

When most women think about fitness, they usually just focus on diet. Something that often goes overlooked is their exercise and sleeping patterns.

Nothing is more revitalizing than a good night's sleep.

Waking up recharged and re-energized gets you ready to take on the day — and your workouts — with your best possible effort.

Which is why it’s so important to make sleep a priority in your life.

When people think about improving their health, they often look to new diet trends, fancy equipment, or expensive supplements.

But if you are getting an adequate amount of sleep you can enhance your fitness without spending any extra money.

Let look deeper at exercise and sleeping patterns and how they affect your health.

If you’ve never tried guided sleep meditation, now’s the time especially if you’re isolated, stressed, anxious, or overweight.

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Make healthy Eating Easy
Improve your mindset & Discipline
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Sleep and Fitness

Sleep affects our bodies and our minds in so many ways.

It plays a role in our physical, mental, and emotional well being.

For example, let’s say you are trying to lose weight or improve your fitness. Adequate sleep is essential to reach these goals.

Research shows that sleep deprivation can alter hormone levels that impact hunger and metabolism and increase abdominal fat.

This, in turn, can have a negative effect on your overall health.

If you don’t get enough sleep this can slow fat loss even if you are following a good nutrition and fitness plan.

So even if you are doing everything right with your diet and workout plans, you can sabotage this with poor sleep habits.

Adequate sleep is also important to prevent chronic health problems.

For example, if you are getting less than 7 hours of sleep you are putting yourself at a higher risk for health issues like high blood pressure.

Studies also show that proper sleep and recovery are necessary to keep your body healthy and immune system functioning at its highest level.

This is even more important during the current COVID pandemic and with the flu season now upon us as well.

Yes, sleep is just as important as diet and exercise when it comes to your health!

Learn how to improve your sleeping habits, helping you to wake up feeling well-rested in the morning.

The Best Time to Exercise

There has been a lot of discussion about the benefits of morning versus evening exercise.

The best time for a workout is very individualized and really depends on personal preference.

Many people feel more energized when they first wake up and respond better to morning exercise.

Others prefer to wind down the day with a workout at night.

There used to be thought that evening exercise can disturb sleep patterns.

While this may be true in some people, recent research has shown that in general evening exercise is not associated with worse sleep.

This same study also showed that morning exercisers had the most favorable sleep outcomes, including a greater likelihood of reporting good sleep quality and a lower likelihood of waking unrefreshed.

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
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Make healthy Eating Easy
Improve your mindset & Discipline
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Sleep and Eating Patterns

Back when we were hunters and gatherers, our activity and eating patterns were linked to cycles of feasts and famines.

During these natural cycles, our bodies adapted to store and utilize fat stores efficiently.

There was also the selection of genes and traits to support a “physical activity cycle.”

However, now people lead much different lives.

We no longer have to hunt for our food. People have easy access to high calorie foods.

On top of this, many people have desk jobs with low levels of physical activity and prolonged periods of sitting.

When you combine this with inadequate sleep, this disrupts the normal circadian rhythm, which leads to poor health and decreased levels of fitness.

Luckily, there are ways to overcome this with proper diet, activity, and also by syncing the timing of your meals with sleep and exercise.

Research shows that your daily pattern of eating is controlled by an internal circadian rhythm.

Therefore, mistimed eating can have negative effects on metabolic health.

Food timing that is out of sync with light/dark cues could cause higher calorie intake due to impaired hunger cues that are regulated through hormones like leptin, ghrelin, and even thyroid hormones.

On the other hand, eating during the normal active phase reduces metabolic disturbances.

Therefore, in addition to calorie intake and dietary composition, appropriately timed meal patterns are critical to resync your circadian rhythm and limit metabolic risks.

Studies have shown that skipping breakfast is associated with obesity and poor blood sugar control.

In addition, research has found that eating late at night is associated with increased fat mass and higher body mass index.

This means that you should make it a point to eat a high-quality breakfast.

As far as timing your dinner, it's best to aim for your last meal to be four or more hours prior to bedtime.

Evening fasting before an overnight fast appears to have more beneficial health effects than an overnight fast followed by continued morning fasting by skipping breakfast.

Follow this eating schedule to lose weight fast! These meal timing setups are tested and PROVEN to work.

Tips For Increasing Quality of Sleep

It can be tough to get enough shut-eye when you lead a busy life.

You may be staying up late to finish work leftover from earlier in the day, or to get your kids ready for school the next day.

Getting eight hours of sleep a night may seem like a pipe dream — no pun intended!

But it is important to remember that if you don’t put your personal needs first sometimes, you won’t be able to continue to maintain your health and lead a high quality of life.

Adequate sleep needs to be prioritized just as much as any other aspect of your life.

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

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Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
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Daily Accountability & Coaching

Tips to Get Adequate Sleep

Set a bedtime and try to stick to this.

If you know that you have to get up at a certain time, aim for a time that will allow you to get 7-8 hours of sleep.

That may seem impossible, but if you can do this for even a few weeks, you will start to notice how much better you feel and will likely want to stick to this habit.

Also:

Keep electronics out of the bedroom.
Avoid watching TV or using your laptop or phone once you are in bed. This will condition your mind to associate the bedroom with only sleep.
Shut off your phone or the TV 30 minutes prior to bedtime. Again, this allows your brain to start winding down in preparation for sleep.
Avoid caffeine at night, especially after 6 pm.
Over the counter supplements like tart cherry juice or chamomile tea have been shown to aid with restorative sleep. These are safe and won’t make you feel groggy in the morning.

Learn how to get better sleep at night with these important sleep tips for women!

Improving Your Exercise and Sleeping Patterns

By getting adequate rest at night you can ensure that you are able to focus throughout the day while improving your overall physical and mental well-being.

You may think that waking up early to cram in a workout is the best way to whip yourself into shape.

However, this can actually be detrimental to your fitness if it is causing you to be sleep deprived.

This doesn’t mean you shouldn’t work out in the morning!

If you really want to get in an early morning workout, just be sure to get to bed earlier to ensure you are still getting an appropriate amount of sleep each night.

And of course, you want to follow this with a nutritious breakfast.

By combining a high-quality diet, a consistent exercise program, and proper sleep habits you can put together the perfect fitness plan.

This will have even the busiest mom looking and feeling fit and energized.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Exercise and Sleeping Patterns: How They Affect Your Health appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Parental Burnout: Causes and Solutions

Holly Smith, M.D. — Fri, 09 Oct 2020 14:00:20 +0000

We have all experienced parental burnout at one point or another. That feeling of absolute exhaustion that leaves you unmotivated and drained both emotionally and physically.

Typically, burnout is associated with the workplace. But as any parent knows, taking care of your kids is as much of a job as anything else!

This makes parental burnout something that can happen just as easily, especially with the increasing demands of being a parent.

Every day you are there for your children, supporting them in every way.

Between getting your kids to school and to extra-curricular activities, preparing meals, introducing them to new hobbies, enjoying trips together, taking care of them when they are sick or injured, and being a shoulder to cry on, you are a supermom!

But over time, the demands can become overwhelming.

Take the recent pandemic for example.

With schools closed, parents are being asked to either homeschool their children or assist with distance learning.

Not only this, but you also are looking to find more ways to entertain your kids without extracurricular activities available to them.

This is on top of all of your other responsibilities!

Over time, it’s only natural to feel more and more exhausted and it can be difficult to maintain a routine that includes your own job along with your children’s hobbies, meals, and homework.

This can leave you feeling cold and irritable, and lead you to blame yourself for being a terrible mother. But this is not the case — you are truly burnt out!

And there is even research to show that this is a growing issue.

Keep reading to learn more about parental burnout — and what you can do about it.

Staying busy and active is the key to feeling happy and healthy without leaving the house! Try these fun things to do at home and keep everyone busy, fit, and sane!

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Make healthy Eating Easy
Improve your mindset & Discipline
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Daily Accountability & Coaching

Why Parental Burnout Is Increasing

The increased pressure on parents, combined with less time to spend with your kids due to work responsibilities, along with the lower appreciation that parents may receive from their own children, has made parenting more and more challenging.

Oftentimes, moms begin to feel like they are failing as parents.

Studies have found that feeling pressure to be a perfect mother is related to parental burnout, and this relation is further enhanced by parental stress.

What Exactly is Parental Burnout?

Parental burnout is a specific syndrome due to chronic parenting stress.

It includes three main issues: overwhelming exhaustion stemming from the parenting role, emotional distancing from one’s children, and a sense of ineffectiveness in parenting.

Exhaustion

Exhaustion is the central component of parental burnout.

This comes from being overextended and completely drained of one's emotional and physical energy.

The increased demands of being a parent can lead to exhaustion to the point where parental burnout emerges.

This is very common in the majority of households where parents are balancing their own careers, along with caring for their children along with all of their extracurricular activities.

As you constantly move from one task to the next, it is almost impossible not to become burnt out.

As this exhaustion increases, parents tend to put their own health and fitness on the back burner, which can further worsen their overall wellbeing.

Emotional Distancing

Emotional distancing, or depersonalization, refers to a negative or detached response from others.

In parenting, this refers to an unwillingness to connect with your children on an emotional level.

Oftentimes, this helps protect parents from unwanted drama, anxiety, or stress.

The pressures of parenting and feeling of being overwhelmed can lead parents to want to avoid any other negative stressors.

So by distancing themselves from their kids, parents can avoid additional tension within the household.

However, this has the consequence of losing interaction with your children that can lead to further parenting issues down the road.

This can also have a significant impact on your mental and emotional health, as well as that of your children.

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Make healthy Eating Easy
Improve your mindset & Discipline
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Daily Accountability & Coaching

Ineffectiveness

This combination of work and family is not always easy, and parents have to make decisions regarding the extent to which they spend time and energy on their family or on pursuing a career outside of the home.

Reduced efficacy refers to feeling incompetent, or unaccomplished, in the role of a parent.

No matter how hard you try, you feel like you aren’t achieving what you need to as a parent.

Because women have traditionally been seen as the family caretakers, moms can often feel guilty when they decide to pursue careers outside of the home.

This can also make them feel less effective as a parent.

When you add in trying to take care of your own health and fitness, this can make you feel like you are spending too much time away from your kids.

This leads to further feelings of ineffectiveness as a parent.

Parental Burnout Does Not Make You a Bad Parent

A lot of moms may feel like they are “weak” if they admit to feeling burnt out from parenting.

But the fact is, it truly shows how much you care about your kids and your family.

You want to be at your best, and when you feel exhausted, detached, and ineffective, that is not possible.

The consequences of parental burnout affect both you and your children.

For example, low maternal emotion, which can also be considered emotional detachment, is associated with an increased risk of engaging in child maltreatment.

While this may not be intentional, the psychological aspect of depersonalization can greatly affect your children.

In addition to affecting your children's’ health, parental burnout can have a significant impact on your own wellbeing.

If you are chronically exhausted this will impact your ability to care for yourself.

You will be less likely to exercise, your diet will suffer, and you will likely not get adequate sleep and rest.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Managing Parental Burnout

Addressing parental burnout early on allows you to tackle these issues from the start before they can be detrimental to your health or your kids’ health.

When we talk about health and fitness, this does not just mean focusing on the gym and building muscular and cardiovascular strength.

This also refers to your emotional and mental health as well.

There are a few different ways to help manage parental burnout.

If you are feeling exhausted and overextended from the day to day grind, it may be time to ask for some help caring for your kids.

A grandparent, sibling, or friend may be able to step in for a day, or even afternoon, to give you a quick break.

If you are feeling emotionally detached, or even depressed due to the stress of parenting, this is something that should be discussed with your doctor.

Therapy sessions or meetings can be helpful in discussing your feelings and receiving feedback to help you along.

Fitness also refers to your mental and emotional health, and your family’s wellbeing.

These issues are all interconnected. It’s not easy being a mother and juggling numerous responsibilities.

But by understanding where parental burnout originates, you can take steps to address any ongoing problems with your family.

This will keep you living a healthy life as the fit mom that you are.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Parental Burnout: Causes and Solutions appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Women and Anxiety: Restoring Your Quality of Life

Erin Coleman — Thu, 08 Oct 2020 14:55:31 +0000

There is a strong link between women and anxiety … in many cases. If you're feeling stressed, anxious, or even fearful, there are things you can do, and help is available.

According to research from the Anxiety and Depression Association of America, women are twice as likely as men to develop an anxiety disorder, which often occurs with depression or other mental health struggles.

If you suffer from anxiety or constant feelings of fear and anxiousness, you're not alone as 1 in 5 U.S. adults struggle with anxiety disorders.

If anxiety negatively affects your life and relationships, seek treatment to help you better cope with your condition. But there are things you can do in your everyday life to help.

Knowledge is power, and knowing more about women and anxiety is the key to optimizing your health and overall quality of life!

Keep reading to learn more about women and anxiety and what you can do about it.

Watch this video to learn ways to stay positive in hard times and become a happier person.

What is Anxiety?

Anxiety includes feelings of fear or anxiousness, and is often a normal part of life in certain situations.

However, if persistent worry diminishes your quality of life, relationships, family, or job performance, seek out treatment to help you enjoy life to its fullest.

Depression, which is a serious mental health condition for many people, often accompanies anxiety.

The reason women are more likely to experience anxiety than men isn't entirely clear.

It might have to do with specific stressors women face, past traumatic experiences, family history of anxiety, or hormone fluctuations.

You might feel anxious because of situations you encounter throughout life, such as job uncertainty, an unfaithful relationship, or a financial crisis.

Anxiety treatment and support can get you though the most difficult times of your life.

Don't be afraid to ask for help when you need it.

Feeling down? You may be depressed. Watch out for these symptoms of depression in women.

What Are the Symptoms of Anxiety?

If you or a loved one is at risk of anxiety, signs and symptoms to watch out for include:

Feeling tense, restless, or nervous
Feelings of fear, panic, or doom
Rapid breathing
Sweating
Increases in heart rate
Trembling
Weakness or fatigue
Sleeping problems
Constant worry
Difficulty concentrating
Gastrointestinal problems
Avoiding situations that trigger anxiety

Having anxiety can increase your risk of depression, suicide, poor quality of life, chronic pain, social isolation, or substance misuse.

It may also negatively affect your job, family, and interpersonal relationships without proper treatment.

Learn how to improve your sleeping habits, helping you to wake up feeling well-rested in the morning.

What Are Different Types of Anxiety?

Numerous types of anxiety disorders exist. You might have general anxiety disorder, a more specific type of anxiety, or a combination of anxiety disorders.

Social Anxiety Disorder

If you have social anxiety disorder, you might experience fear or anxiousness associated with social situations, particularly when you're in a large group of people.

You might fear being judged by other people, feel self-conscious, or get embarrassed when around certain groups of people.

Because of social anxiety disorder, you might avoid being around people in general and isolate yourself.

Phobias

Phobias occur if you experience symptoms of anxiety when exposed to specific objects or situations, which can provoke panic attacks in some cases.

For example, you might feel panicked while driving over large bridges, riding in an elevator, or being in tall buildings or other high places.

Medical-Related Anxiety

If you have anxiety associated with a medical condition, you might experience panic, fear, or intense feelings of anxiety associated with your condition.

Panic Disorder

With panic disorder you might have sudden intense anxiety, terror, fear, or feelings of impending doom.

With a panic attack you can experience chest pain, shortness of breath, or a racing heartbeat.

Substance-Induced Anxiety Disorder

If you feel panic or anxiety associated with misusing drugs, being exposed to toxic substances, taking certain medications, or experiencing drug withdrawal, you might have substance-induced anxiety disorder.

Generalized Anxiety Disorder

Generalized anxiety disorder is a condition in which excessive worry and persistent anxiety negatively affect your physical and mental health.

With generalized anxiety, you have difficulty controlling anxious symptoms that can occur with depression, other types of anxiety disorders, or additional mental health conditions.

Eating your feelings? Put down the comfort food and check out our top tips for managing stress eating!

What Are Anxiety Risk Factors?

While anxiety can happen to anyone, certain factors and situations increase your risk of experiencing it.

Examples include:

Chronic medical conditions
Stress
Trauma
Specific personality traits
Family history of anxiety
Drug use
Alcohol misuse
Depression

Medical conditions that can contribute to anxiety include diabetes, heart disease, thyroid problems, respiratory conditions, irritable bowel syndrome, tumors, and other medical problems.

Life situations that might promote anxiety include job loss, natural disasters, physical or sexual assault, divorce, loss of a loved one, or other types of trauma.

See your doctor if anxiety interferes with relationships, work, or parenting.

Medical intervention can help you if anxiety causes problems with drugs or alcohol, you experience suicidal thoughts, or you simply want to feel less anxious in order to thoroughly enjoy your life!

Learn how to deal with stress with these 5 stress relief techniques.

Can I Prevent Anxiety?

While there's no surefire way to prevent anxiety if you're prone to it, there are several things you can do to reduce the severity of anxiety and its symptoms.

Seek help when you first experience symptoms
Stay active with regular physical activity
Stay socially connected with friends and loved ones
Avoid alcohol and drug use

Using alcohol or drugs can make anxiety symptoms worse.

It's best to avoid these substances altogether if you suffer from anxiety, or limit alcoholic drinks as much as possible.

For women, this means consuming no more than one alcoholic drink per day.

Stay on top of your health on the weekend by using these 5 weekend diet tips!

How Does My Doctor Diagnose Anxiety?

Your doctor can let you know if you suffer from anxiety after asking a series of questions related to your condition.

They discuss how symptoms affect your mood, lifestyle, and overall quality of life.

After determining which type of anxiety (if any) you suffer from, your doctor discusses treatment options for symptom relief.

They can also treat depression, eating disorders, bipolar disorder, and other mental health problems.

What Are Anxiety Treatments?

Lifestyle changes and medical treatments often ease anxiety symptoms to give you a better quality of life.

Seek Counseling

Seek counseling with a qualified health care provider to reduce symptoms associated with anxiety, depression, or other mental health issues that can occur with anxiety.

Talk with a licensed therapist who can walk you through cognitive behavioral therapy strategies and help you overcome anxiousness or other life obstacles.

Your therapist can teach you specific skills needed to overcome unrealistic fears and return to normal everyday activities you once avoided — especially social situations.

Therapy can also help you overcome past trauma associated with specific types of anxiety and depression.

Take Medications if Necessary

Taking certain medications can offer relief for symptoms of anxiety and depression.

Your doctor can personalize each medication regimen as needed to give you the best results.

Some medicines are designed for short-term use, while others you can take long-term to help you relax and give you a better quality of life.

Get Regular Exercise

Getting regular exercise is a natural anxiety reliever.

Because of the numerous benefits associated with exercise, aim to be physically active at least 30 minutes most days of the week.

Change up your routine often and combine strength training with aerobic and flexibility exercises.

Examples include weightlifting, yoga, kickboxing, jogging, cycling, using an elliptical machine, rowing, and stair climbing.

If you're looking for fat-burning exercises you can do at home or the gym, check out the Fit Mother Project YouTube channel for workouts that will help you get and stay in shape for life.

Learn how to create a healthier lifestyle and body with these 5 actionable tips!

Lose Weight if You're Overweight

Believe it or not, being overweight can contribute to anxiety and depression.

You might be self-conscious in social situations, feel down in the dumps more often than you'd like, have fear of being judged, or experience anxiousness in situations that draw attention to yourself.

Weight loss is possible at any age, but you don't have to do it alone.

The expert Fit Mother Project team can help you effectively get and keep excess weight off for a lifetime using healthy lifestyle strategies.

They offer custom meal plans, fat-burning workouts specifically designed for busy moms, motivational support, health coaching, and much more.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Adopt Healthy Eating Habits

Adopting healthy eating habits is one of the best ways to maintain exceptional health and wellness.

It reduces your risk of developing anxiety because of weight gain, obesity, fatigue, high blood pressure, heart disease, diabetes, or other chronic health issues.

Aim to eat fruits or vegetables at each meal.

Fill half of each plate with leafy greens or other non-starchy vegetables.

Focus on nutritious protein foods (chicken, fish, seafood, eggs, tofu, etc.) and heart-healthy fats. Examples include avocados, olives, olive oil, other plant-based oils, salmon or other fatty fish, nuts, seeds, and nut butters.

Consume three servings of low-fat milk, Greek yogurt, cottage cheese, other dairy foods, plant milk, or additional dairy-free, calcium-rich alternatives.

Drink at least 12 cups of water or other fluids throughout the day, and drink water before meals if weight loss is your goal.

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Properly Manage Stress

Managing stress is one of the best ways to relieve anxiety symptoms naturally.

Ways to reduce stress in your life and help you better relax include yoga, meditation, massage, being outdoors, taking a vacation, tai chi, and regular exercise.

Lighten up an overly busy schedule too.

For example, if your daily routine is packed with kids' activities, work, and numerous other extra curricular obligations you simply can't keep up with, lighten the load whenever possible.

Ask friends or family members for help when you need it, to avoid burnout and health complications associated with it.

If a financial situation is causing stress and anxiety, consider seeking help from a financial advisor.

Doing so can help you consolidate debt, lower your monthly payments, and restructure budgets to help you gain better control of finances — and unnecessary stress and anxiety.

Get Better Sleep

Anxiety can exacerbate sleeping problems, which in turn may negatively affect anxiety symptoms and your health.

To break this often-debilitating cycle, prioritize sleep.

Set a regular sleep schedule, sleep in a cool dark room, try reading or meditating before bed, and see your doctor if you suffer from sleep apnea.

Signs you might have sleep apnea include waking up tired, snoring, gasping for air during sleep, and waking up multiple times during the night.

A sleep study can help your doctor diagnose sleep apnea.

Get a good night's sleep to maximize energy levels, enhance workouts, and lower your risk of overeating and unwanted weight gain.

Women need at least 7-9 hours of sleep each night to maintain optimal health.

Go to bed and wake up at the same time each day whenever possible.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Avoid Drugs, Alcohol, and Tobacco Products

Drugs, alcohol, and smoking can make anxiety symptoms worse, and as you know these substances have addictive properties.

If you drink, use drugs, or smoke in response to anxiety, you can become victim to a vicious cycle of self-destruction.

It's best to avoid these substances entirely if you can, especially if anxiety is taking over your life.

If you have trouble breaking addictive habits, see your doctor about referrals for counseling, support groups, prescription medications, or other treatment options for addiction.

Limit or Avoid Caffeine

Caffeine can worsen anxiety, so if you're consuming a lot of it, try cutting back to better manage your symptoms.

If you do include caffeine in your daily routine, stick with coffee or unsweetened tea and drink it in moderation.

Avoid soda and other caffeinated sugary drinks entirely if you can.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Women and Anxiety: Finding Relief

Anxiety can feel debilitating, which is why taking steps to seek treatment soon after you experience symptoms is crucial.

Do what you can to relieve anxiety at home with lifestyle changes and natural therapies.

Don't be afraid to see your doctor for counseling or medication prescriptions as needed, even if it's just to get you through temporary difficult times.

Women and anxiety don't have to go hand in hand.

To gain moral support and motivation for adopting healthy, anxiety-relieving habits, check out FF30X or the free Fit Mom 3-Day Weight Loss Jumpstart.

When you sign up, you have access to custom meal plans, fat-burning workouts for women, private social media group access, recipes, newsletters, and much more.

Knowing more about women and anxiety, conquering your fears, and being part of the Fit Mother Project community can drastically change your life!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Women and Anxiety: Restoring Your Quality of Life appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Fitness Tips For Busy Moms

Holly Smith, M.D. — Fri, 02 Oct 2020 12:00:29 +0000

Looking for fitness tips for busy moms? Being a mom is no easy feat. Every day you juggle work, your kid’s activities, school, meal prep, and your own social life.

It can be hard to find even a minute of free time to dedicate to your own well being and fitness.

After a long day, working out may be the last thing on your mind.

But now more than ever is the time to take control of your health.

Studies have shown that long-term exercise decreases the risk of chronic diseases like heart disease, diabetes, weight gain, and obesity.

Since these diseases become more prevalent as women age, dedicating yourself to a fitness program now is vital.

With the following fitness tips for busy moms, you can get back on the right path to health and fitness — and a better life for you and your family!

Just getting started? Check out these workout routines for beginners!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Top 12 Fitness Tips for Busy Moms

1. Find The Right Mindset

The first step for anyone looking to get in great shape is to change their mindset about fitness.

Between work, family, and your social life, it can be tough to stay on track with your goals.

Exercise at times can feel like a chore!

By changing your mindset you will see that your fitness is something to be enjoyed and will keep you feeling young and alive.

We all know that exercise is important for our physical health.

On top of that, exercise itself can improve your mood, decrease stress levels, and help you feel empowered as a woman.

2. Workout With Friends

Working out solo is not only boring, but it can also decrease your motivation to exercise.

Plus, when you are on your own you don’t have anyone to keep you accountable for your training.

Set up run or walk dates with friends, or meet up at the gym for a lifting session or exercise class.

Not only will working out with a friend encourage you to stay on track with your health goals, it can also enhance your overall fitness.

Having a workout buddy means having someone to help you push out those last few reps or sprint it out at the end of a hard run instead of just quitting when you feel tired.

This is a great way to continue to see fitness gains.

Research has even found that when you exercise with someone at a high level of conditioning you actually push harder than when you work out with someone of a lower fitness level.

This means that having a friend to workout with will not only keep you on track with your workouts, it will also motivate you to push yourself to new limits!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

3. Do Some Physical Activity Every Day

There may be some days you can’t get to the gym, and that’s OK!

Whether you had a long day, or you are just exhausted from work, we all need rest days at some point!

But that doesn’t mean you need to be completely sedentary.

Even just doing a little bit of physical activity will keep your mind on track with your fitness goals.

A short walk after lunch or dinner, taking the stairs at work, or even just some stretching before bed will help keep your body engaged in the fitness process.

When your mind is turned on to fitness, this will keep you motivated to get back to your tougher workouts the next day.

4. Set New Goals

Over time, doing the same workouts day in and day out can leave you feeling unmotivated.

This may mean it is time to set a different goal.

Ask yourself what you really want to accomplish.

Some people set a weight loss goal and get so caught up with a number on a scale.

However, fitness is about more than just this number.

You could make it a goal to enter and run a 5K race, or to finish a 4-week boot camp class at your gym.

These goals that are focused on performance, and not a singular number, will push you even harder in your workouts.

Learn how to effectively achieve your goals by starting to simplify your weight loss journey!

5. Vary Your Workouts

If you are stuck in a workout rut, it may be time to mix things up.

Going to the gym and doing the same workouts day in and day out can make exercise seem like a chore.

But joining a new class can reinvigorate you.

Trying something like a spin or boot camp class will introduce you to new moves that will make working out fun again.

Different exercises will also force you to work different muscle groups and challenge your aerobic fitness.

6. Choose Activities You Enjoy!

Some women dread the thought of working out because they think this means spending hours on an elliptical or treadmill.

But there are so many different ways to add exercise into your day.

So choose activities that you actually enjoy so that you will be motivated to continue to reach your fitness goals.

If you don’t like running, guess what? You don’t have to run!

You can try a Zumba or barre class, or design your own high-intensity intervals. The choices are endless!

You can switch up your workouts on a daily basis so that you remain engaged and excited to exercise on a consistent basis.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

7. Try a Fitness App

A lot of moms are too busy to go to the gym and work one-on-one with a personal trainer.

However, there are great online classes and trainers (and several fitness trackers and health apps) available that can help you stay accountable to your training without having to leave your home.

This includes classes for both resistance and cardio workouts.

There are tons of different online classes, from high-intensity intervals to yoga to resistance training.

There are even classes for exercise bikes and treadmill workouts.

This can help you stay motivated to workout even if you can’t get to the gym due to a busy schedule.

8. Don’t Forget Strength Training!

Women tend to avoid strength training over the concern of getting “too bulky” or thinking that lifting weights is only for guys.

But resistance training is equally as important for women as it is for men.

And if you're a busy mom, you can get the most bang for your fitness buck by combining strength training with aerobic exercises.

Since women have lower testosterone than men, lifting weights is not going to give women the same muscle hypertrophy as men.

What it will do is boost your metabolism and give you a toned, strong, healthy physique.

Strength training will help preserve muscle mass and keep your metabolism high throughout the day.

Should women lift weights? Discover all of the benefits of weight lifting for women!

9. Do Shorter, More Intense Workouts

With responsibilities piled high, you probably don’t have the time to spend hours at the gym.

Luckily, there are awesome workouts that can improve both your cardiovascular fitness and muscular strength that you can do in as little as 20 to 30 minutes.

You can do shorter HIIT workouts and still get similar fitness benefits to longer endurance activities.

A study from the International Journal of Sport Nutrition and Exercise Metabolism showed that two minutes of sprint intervals produced similar post-exercise oxygen consumption compared to 30 minutes of continuous running at a lower intensity.

This means you don’t have to spend tons of time running mindlessly on a treadmill to get great aerobic benefits.

Plus, you may be more apt to not skip a workout if you know that you will be done in a shorter amount of time.

10. Keep Track Of Your Progress

If you are exercising on a regular basis, it helps to keep track of how you are improving along the way.

Be sure to write down or track your progress on a phone app to monitor your improvements along the way.

You can track things like body fat percentage or weight along with workout accomplishments.

This includes things like the amount of weight or reps you are doing during resistance workouts to monitor your strength gains.

During cardio workouts, monitoring your heart rate during similar workouts will allow you to see how your endurance is improving over time.

All of these things will keep you motivated as you see how much you are progressing over time.

If you are preparing to lose weight, find out what you can do to set realistic losing weight expectations!

11. Make Short Term Goals

It’s great to set the bar high with your goals, but sometimes your long term goal may be daunting.

So set some short term goals along the way.

If your goal is to lose 20 pounds, set a goal to lose one pound a week.

Or if you are looking to enter and finish a 5K race, start out by attempting to run a mile straight without walking.

As you reach these short-term goals this will increase your motivation to keep moving towards your long-term goal.

12. Stay Accountable!

When life gets busy, the easiest thing to do is skip a workout.

And of course some days this may be necessary.

But the key is to get back into your fitness routine as soon as you can.

Even when you have setbacks, it is important to get back to work so that you don’t lose the strength and endurance gains you have worked so hard to achieve.

You need to make your health and fitness a priority and stay accountable to your fitness goals.

Dealing with a lack of support for weight loss can make it much harder to achieve your goals.

Find the Road to Fitness with The Fit Mother Project

Even as a busy mom it is still possible to be in the best shape of your life.

By following some simple fitness tips for busy moms, you can make health and fitness a part of your everyday life.

In addition, the Fit Mother Project has tons of fitness and nutrition advice, along with continued online support.

Check out FM30X or dip your toe in the water with a free Fit Mom 3-Day Weight Loss Jumpstart.

By trying some of these fitness tips for busy moms, you will be well on your way to leading a healthy lifestyle!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Fitness Tips For Busy Moms appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Low Libido in Women: Causes and Solutions

Erin Coleman — Thu, 01 Oct 2020 14:58:51 +0000

Low libido in women is common from time to time, as women's sexual desires naturally fluctuate over the years.

But, knowing more about the causes and solutions of low libido in women can make your sex life more fulfilling!

Low libido, also known as low sex drive or low sexual desire, is common during certain life changes and stages.

Low libido in women can diminish your quality of life or cause relationship problems with your partner.

However, a low sex drive isn't something to feel embarrassed or ashamed about, as simple solutions are within reach to boost your sexual desire!

Read on to learn what causes low libido in women … and what you can do about it.

Are you healthy? Check out this health checklist for women over 40 to find out for sure!

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Make healthy Eating Easy
Improve your mindset & Discipline
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Daily Accountability & Coaching

What Are the Symptoms of Low Libido in Women?

Signs and symptoms of low libido in women can vary from person to person.

They often include:

Having no interest in sexual activity
Seldom or no sexual thoughts or desires
Feeling concerned by lack of sexual desire or activity
Relationship tension with your sexual partner

There's no “normal” when it comes to how often you should have — or want to have — sexual intercourse.

However, if your desire is less than it once was or much lower than your partner's, treatment might help restore your relationship and overall quality of life.

What Causes Low Libido in Women?

Having low libido from time to time happens to just about everybody.

Common causes and risk factors include:

Hormone Changes

Because hormones are commonly associated with sexual thoughts and desires, it's no surprise that hormone imbalances can affect libido in women.

For example, suboptimal estrogen associated with going through menopause or other life stages can lead to low sex drive.

It may also cause vaginal dryness, painful sexual intercourse, weight gain, thinning hair, or other undesirable symptoms.

Pregnancy and Breastfeeding

Specific life stages, including pregnancy and breastfeeding, are common contributors to low libido in women.

Hormone fluctuations, changes in your body, chronic fatigue, and the demands of caring for a new baby can easily contribute to a low sex drive.

The good news is that your libido might return to its normal state on its own after hormone levels stabilize, or the demands on your time decrease.

Relationship Problems

If you and your partner struggle with relationship problems, low libido in women can result.

Many women desire emotional closeness to maintain a strong sex drive and fulfilling sexual intercourse.

Relationship problems that can diminish your libido include unresolved fights, lack of an emotional connection, poor communication, trust problems, extramarital affairs, and emotional or physical abuse.

Consider seeing a couple's therapist if you're unable to get through difficult situations on your own.

Mental Health Challenges

Your mood and state of mind can significantly affect your ability to get sexually aroused.

Psychological issues that may contribute to low libido in women include anxiety, depression, eating disorders, chronic stress, financial problems, low self-esteem, and a negative body image.

Previous negative sexual encounters and a history of sexual or physical abuse can also contribute to a lack of sexual desire in women.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Chronic Fatigue

If you have chronic fatigue because of thyroid problems, other hormone imbalances, medical problems, sleep deprivation, poor nutrition, being overweight or obese, or physical inactivity, reduced sexual desire can result.

Adopting healthy lifestyle habits is one of the best ways to avoid libido-lowering fatigue.

Some Medical Problems

Certain diseases and other medical problems can contribute to low sex drive in women and men.

Examples include high blood pressure, diabetes, arthritis, neurological diseases, coronary artery disease (CAD), and other health problems.

Properly managing medical issues can reduce your risk of low libido and more serious health problems, such as a heart attack or stroke.

Certain Medications

When you take certain prescription medications, such as some antidepressants, sex drive changes may occur.

If you take medications regularly, ask your doctor if low libido in women is a side effect.

If so and low sexual desire negatively affects your life, ask your doctor if they can change up your medication regimen or offer alternative treatments.

Substance Misuse

Drinking alcohol, using drugs, and smoking can all diminish sexual arousal.

If you choose to drink alcohol, do so in moderation.

This equates to one drink per day (or less) for women.

Avoid tobacco products and steer clear of street drugs entirely.

Doing so optimizes your health and lowers your risk of low libido in women.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

How To Increase Your Libido

If you're tired of having a low libido, you don't have to live with it.

Talk with your doctor about the severity of your symptoms, as well as possible causes and solutions.

They will discuss your medical history and might complete a physical examination.

Your provider may recommend you undergo a blood test, other diagnostic testing, or a psychological evaluation to detect or rule out specific medical problems linked with low libido.

Examples include stress, depression, anxiety, and hormone imbalance.

The treatment that's right for you depends on the underlying cause of low libido in women.

Ways to help boost your sexual desire include:

Get Regular Exercise

Getting regular exercise, including cardiovascular workouts plus strength training, can improve your energy, mood, stamina, body image, and libido.

Check out the Fit Mother Project YouTube channel, which features great exercises you can complete at the gym or from the comfort of home.

Doing these workouts regularly can increase muscle definition and help you gain confidence in the bedroom.

Aim to complete at least 30 minutes of exercise most days of the week.

When doing resistance training, work all major muscle groups at least twice weekly.

Lift weights, try resistance bands, or use your own body weight as resistance.

Consider push-ups, jump squats, walking lunges, sit-ups, planks, pull-ups, leg raises, or other bodyweight exercises.

Rope jumping, mountain climbers, jumping jacks, and burpees are excellent high calorie-burning workouts you can easily do at home.

Try this resistance band workout for weight loss! You can do it at home in under 30 minutes!

Reduce Chronic Stress

If chronic stress in your life contributes to low libido, find ways to help yourself relax.

Take a vacation, get outdoors, go walking daily, get a massage or pedicure, and spend time with friends and family.

Consider yoga, tai chi, or meditation, and schedule relaxation time into your daily routine.

Ask friends or family for help when you need it.

If you struggle to overcome stressful life situations, depression, or anxiety, see a counselor who can teach you effective coping strategies.

Sometimes simply saying no to too many commitments is all that's needed to nix stress and your risk of low libido.

Find out how to stay positive in hard times and become a happier person!

Consider Relationship Counseling

If you and your partner struggle with poor communication, constant arguing, or other relationship problems associated with low libido in women, consider couples therapy.

This type of counseling can help you and your spouse resolve challenging issues, communicate better, and improve your libido and sex life.

Even if your relationship seems fine, counseling can help prevent future issues.

Avoid Substance Misuse

To reduce your risk of low libido and medical problems, steer clear of substances that can negatively impact your sexual health.

Ditch smoking, drug use, and excessive alcohol in favor of healthy lifestyle habits.

Doing so helps create a more desirable, fulfilling sex life for you and your partner.

See a specialist if you struggle with addiction and can't seem to break the habit.

They can offer recommendations for medications, group therapy, or online classes to help you kick your addiction to the curb.

Ask Your Doctor About Medication Changes

If you're taking medications that contribute to low libido in women, ask your doctor to replace them with other medicines if possible.

In some cases, your provider can recommend alternative treatments to help you avoid taking medications altogether.

Lose Weight if You're Overweight

If you're overweight, body image issues might hinder your sex drive or make you feel too tired for sexual intercourse.

If this is the case, consider joining the Fit Mother Project 30X program (FM30X), which is a weight loss plan designed specifically for busy moms.

The program has helped hundreds of thousands of members get excess weight off and keep it off for a lifetime.

When you sign up, you receive custom meal and menu plans, fat-burning and muscle-building workouts, healthy recipes, newsletters, online health coaching support, private fit mom social media access, and more!

Choose the best weight loss diet plan for women and start succeeding today!

Consider Hormone Replacement Therapy

Hormone imbalance is a common cause of low libido in women.

It's also associated with vaginal dryness, unwanted weight gain, thinning hair, increased body fat, and loss of muscle.

Fortunately, hormone therapy can often reverse these and other unpleasant symptoms associated with low estrogen.

After undergoing a blood test, your doctor can let you know which hormones, if any, are too low or too high in your body.

They might recommend you try estrogen patches, sprays, gels, vaginal creams, suppositories, or pills to increase low estrogen levels and your sex drive.

Focus on Getting Quality Sleep

Fatigue is a common contributor to low libido in women, and in many cases, it's linked to getting poor quality sleep — or not enough sleep.

To ensure you're getting a good night's rest, go to bed at the same time each night.

Keep your bedroom clear of clutter and make your bed daily if you can.

Set your thermostat to a cool temperature at night, and make sure the room you sleep in stays dark.

Aim to get at least 7-9 hours of sleep every night.

Don't go to bed hungry or too full, avoid caffeine late in the day, and don't smoke or drink alcohol right before bedtime.

Avoid late-night workouts that make you feel energized right before you sleep.

If you struggle with sleep apnea that reduces sleep quality and causes libido-lowering fatigue, check in with your doctor.

They can help you find an effective sleep apnea treatment.

Examples include dietary supplements, a special breathing device, and mouth guards you can wear at night.

Learn how to improve your sleeping habits, helping you to wake up feeling well-rested in the morning.

I Want to Improve My Sex Life: Where Should I Begin?

Low libido in women isn't something to feel embarrassed or ashamed about, as it's common in women of all ages and is often situational.

If you're overwhelmed and wondering where to begin, try the following:

Pinpoint the Problem

The first step in figuring out the solution to low libido in women is to evaluate your lifestyle, relationships, and overall health.

You might be able to pinpoint the cause of low libido right away and make lifestyle habit changes that improve your sexual desire, energy levels, and mood.

If a low sex drive doesn't bother you, treatment isn't necessary unless you suspect an underlying medical problem.

Prioritize Healthy Lifestyle Habits

Making healthy lifestyle changes is a good first option to eliminate low libido.

Eat healthy foods, get regular exercise, sleep enough, achieve or maintain a healthy weight, don't smoke or drink alcohol excessively, and seek relationship counseling if you and your partner struggle to get along.

Learn how to create a healthier lifestyle and body with these 5 actionable tips!

See Your Doctor Regularly

See your doctor for assistance if you suspect low libido is linked to a medical problem, certain medications, depression, other mental health challenges, or hormone fluctuations.

It's a good idea to see your primary care specialist regularly, or at a minimum annually, to get screened for common women's health problems.

Examples include diabetes, high blood pressure, breast cancer, cervical cancer, arthritis, and osteoporosis.

Looking for signs you're a healthy woman? Try these 7 health tests you can do at home!

Make Time for Your Partner

Make time for you and your partner to connect and enjoy each other's company.

Schedule in date nights weekly if you can, work out together, and eat dinner together whenever possible.

Go to bed at the same time as your partner most nights if you can.

Make good communication a top priority to ensure you're on the same page regarding sexual needs, emotional needs, desires, and preferences.

Become a Fit Mother Project Member

If you're looking for a simple way to improve your overall health, including sexual health and wellness, consider joining the Fit Mother Project program.

The plan was designed specifically for busy moms of all ages.

Doing so can help you get or stay healthy for life, lowering your risk of medical problems and low libido in women.

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Low Libido in Women: Causes and Solutions appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Optimizing Health After Menopause: 12 Tips for Success!

Erin Coleman — Thu, 10 Sep 2020 01:00:00 +0000

Think you can't have good health after menopause? Think again! Simply make a few lifestyle changes to reduce your risk of disease, boost energy levels, and minimize signs of aging!

Maintaining optimal health after menopause is crucial to feeling your best after 40, 50, 60, and beyond.

Knowing the best ways to stay healthy can drastically improve your quality of life.

Maximize women's health after menopause by learning more about menopause itself and following a few of the simple tips below!

What causes weight gain after menopause? Find out the answer here!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Menopause FAQs

Below are some common questions about the period of time before, during, and after menopause in women.

What is Menopause?

Menopause is the time in a woman's life when she hasn't had a menstrual period for one year.

It happens because your ovaries stop producing the hormones progesterone and estrogen.

Prior to reaching menopause, you might experience irregular periods and other symptoms associated with fluctuating hormones.

What is the Average Age of Menopause?

Menopause often happens after age 45.

It might occur during your 40 or 50s, as the average age of menopause is 51.

Every woman is different, and symptoms of menopause can vary from person to person.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

What are Common Symptoms of Menopause?

Hormone fluctuations associated with menopause can cause the following symptoms:

Hot flashes
Fatigue
Unplanned weight gain
A slowed metabolism
Mood changes
Problems sleeping
Vaginal dryness
Irregular periods leading up to menopause
Chills
Night sweats
Thinning hair
Dry skin
Loss of breast fullness

Low bone density can also occur after menopause in women because of lower levels of estrogen.

Just because you've reached menopause doesn't mean you have to live with these or other unpleasant symptoms.

Make lifestyle changes or talk with your doctor about possible treatments to reduce menopause symptoms.

What Should I Watch For after Menopause?

Your health and nutritional needs change after menopause.

Some medical problems to watch out for include:

Changing moles or other skin lesions
Breast cancer lumps
Osteoporosis
Hormone changes
Low calcium and vitamin D levels
Other nutritional deficiencies
High blood pressure
High cholesterol
Heart disease
Overweight or obesity
Diabetes
Arthritis
Depression

Routine health screenings can help you and your doctor detect chronic diseases and their risk factors before serious health problems arise.

Complete self-breast exams regularly to detect or rule out breast cancer lumps, and call your doctor if you feel one.

Looking for signs you're a healthy woman? Try these 7 health tests you can do at home!

The Importance of Wellness Checkups

Undergoing a women's wellness exam annually is one of the best ways maintain optimal health after menopause and beyond.

Your primary care doctor can review your personal and family medical history, medications, and symptoms you may have.

They also monitor your blood pressure, body weight, pulse, and other vital signs.

They might complete a physical examination, including a pelvic exam or Pap test as needed, and breast exam to screen for signs of illness or disease.

Your provider may suggest blood tests, urine tests, a mammogram, ultrasound, colon cancer screening, a bone density test, or a mental health evaluation to screen for depression.

Treatments your doctor might recommend depends on your risk factors, severity of symptoms, and your preferences.

Examples include:

Lifestyle changes
Dietary supplements
Prescription medications
Hormone replacement therapy
Supervised weight loss programs
Counseling
Further diagnostic testing
Minor surgical procedures

Make an appointment for a women's wellness checkup every year or more often if your doctor recommends it, and if you experience new or unusual symptoms during or after menopause.

Learn how to get healthier after 40 and STAY healthy!

How to Maintain Health after Menopause

Maintaining a healthy lifestyle after menopause and beyond isn't as difficult as it may seem.

Follow a few simple tips to get started!

Get the Right Balance of Cardio and Resistance Training

Cardiovascular exercise is important to optimize heart health and avoid dreaded weight gain associated with menopause.

Resistance training workouts can keep you tight, toned, and well-sculpted regardless of your age.

Aim to complete at least 30 minutes of cardiovascular exercise daily.

Lift weights or complete other forms of resistance training exercises that work each major muscle group at least two times weekly.

Muscle groups to focus on include your calves, hamstrings, quadriceps, glute muscles, abdominal muscles, chest, back, shoulders, biceps, and triceps.

When you're tight on time, consider workouts that combine cardio with resistance training.

Try these top 15 fat-burning exercises for women to get started!

Consider incorporating the following muscle-sculpting, toning exercises into your everyday workout routine:

Jump squats
Burpees
Rope jumping
Alternating jumping lunges
Walking lunges
Box jumps
Weighted Russian twists
Plank jacks
Squat to press
Mountain climbers

Mix and match a variety of fat-burning exercises, and change up your workout routine often to optimize muscle-sculpting results.

Learn about the best types of cardio and the science behind cardio for WOMEN!

Focus on Filling Your Plate Properly

Divide up your plate into sections at mealtime, and fill it properly, to achieve and maintain optimal health after menopause.

Divide your plate into fourths.

Fill half of it with non-starchy vegetables, such as green beans, broccoli, tomatoes, cucumbers, zucchini, mushrooms, leafy greens, or asparagus.

Fill the other half of your plate with protein foods (1/4th full) and fiber-rich starches (1/4th full).

Choose tofu, seitan, chicken, turkey, fish, seafood, eggs, or lean organic meat as your protein sources.

Examples of nutritious starches include sweet potatoes, corn, peas, black beans, pinto beans, chickpeas, lentils, other legumes, brown rice, wild rice, quinoa, and oatmeal.

You might fill 1/4th of your plate with chicken or turkey, 1/4th of your plate with sweet potatoes or quinoa, and the remaining part of your plate with salad greens, green beans, or broccoli.

These 7 principles of nutrition are always true, no matter what your diet consists of. Find out what you should and SHOULDN’T be eating.

Consume Three Servings of Calcium-Rich Foods Daily

Getting plenty of calcium in your diet daily is crucial to optimize bone health after menopause and beyond.

The Dietary Guidelines for Americans recommend consuming three servings (3 cups) of dairy foods or plant-based calcium-rich equivalents when consuming 1,600 calories or more per day.

Calcium-rich foods to consider include:

Low-fat milk
Greek yogurt
Low-fat cottage cheese
Reduced-fat cheese
Plain kefir
Soy yogurt
Soy milk
Almond milk
Other plant-based milks

Avoid choosing yogurt and kefir loaded with added sugar.

Look at the total sugar vs. added sugar content on nutrition labels of your favorite calcium-rich foods.

Pick plain vs. flavored dairy foods whenever possible.

This video will teach you how to read nutrition labels properly.

Eat Healthy Fats at Each Meal

Replacing animal fat with plant-based, healthy fat can enhance heart health.

Fish oil is an example of healthy fat from a non-plant source.

Dietary fat helps boost satiety, which can reduce cravings for added sugar and other unhealthy foods.

Fat is a crucial macronutrient needed to maintain healthy nails, skin, and hair.

Getting plenty of omega-3 fatty acids, including DHA and EPA, can optimize brain health and lower your risk of mental decline associated with aging.

Add plant-based fats to your menu to complete each meal.

Examples include:

Avocados
Coconut oil
Olive oil
Canola oil
Walnut oil
Other plant-based oils
Olives
Nuts
Seeds
Nut butter

Cook with plant-based oils instead of butter when you can, add nut butter to protein smoothies, or top salads with nuts, seeds, avocados, or olives!

Consider taking algae-based omega-3 dietary supplements, or choose fish oil supplements if your doctor gives you the OK.

Choose the best weight loss diet plan for women and start succeeding today!

Try Meal Replacement Shakes

If you're on-the-go often but want to maintain a healthy eating plan and optimal health after menopause, consider incorporating meal replacement shakes into your daily routine.

You can also drink these nutritious shakes before or after workouts to maintain lean muscle mass, recover properly, keep your metabolism high, boost satiety, and maintain a healthy weight.

Choose ready-to-drink protein shakes (without a lot of added sugar) or make your own homemade protein shakes using ingredients you love!

Consider mixing whey, casein, or plant-based protein powder with water or plant-based milk, ice, and bananas or berries.

Add a tiny amount of almond, cashew, or peanut butter if you'd like!

How much protein do you REALLY need? Watch this video to find out!

Consider a Meal Prep Delivery Service

If you're like many busy women over 40, you might not have time to cook every meal at home but realize the importance of limiting fast food and other restaurant foods.

If you're tight on time but desire pre-prepped, healthy meals you can quickly heat up, consider nutritious meal prep delivery services like Snap Kitchen, Daily Harvest, Factor75, or Freshly.

These services bring ready-made meals to right to your doorstep!

You can choose a delivery time that matches your schedule.

This video explains basic nutrition, giving you 4 actionable ways you can eat healthier TODAY!

Increase Cardiovascular Exercise for Weight Loss

If weight loss is your goal, consider increasing minutes of cardiovascular exercise to boost your chance of success.

For example, if you typically complete cardio workouts 20-30 minutes daily, increase to 45-60 minutes per day.

Doing so boosts your calorie expenditure to drop excess weight without drastically cutting calories.

Examples of effective cardiovascular exercises for weight loss include:

Walking
Stair climbing
Rope jumping
Jogging
Rowing
Swimming
Elliptical workouts
Cycling

Don't forget to lift weights, or use your own bodyweight as resistance, in addition to completing cardiovascular workouts to stay lean.

Try some of these at-home cardio workouts!

Sit Down Less Often

Studies show that the more you sit down, the greater your risk of adverse health problems and pain.

Researchers found that too much sitting can lead to discomfort, fatigue, high blood pressure, high cholesterol, neck and back pain, and other types of chronic pain.

Even if you have a desk job, limit sitting down as much as you can.

Consider a sit-stand desk or take a break to get up and move around every hour or so.

Be active on your lunch break if possible.

If you work from home, get up from sitting down periodically to climb stairs, go for a walk, or do house chores.

Is sitting the new smoking? Learn about the negative effects of sitting and how to reverse them!

Get Outdoors More

Getting outside is often a mood booster, especially if you're doing something active.

Studies show that being in and around nature promotes health and well-being, reduces stress and anxiety, and improves your overall well-being.

Make it a point to get outdoors as much as you can.

Go for a walk, bike ride, play sports outdoors with your kids or grandkids, do yard work, garden, or simply sit outside and read to get your daily dose of vitamin D.

Want a fun way to get outside? Try this backyard family workout!

Take Dietary Supplements for Women Over 40

Taking dietary supplements is crucial to achieving optimal health after menopause, as you might not be getting the essential nutrients your body needs from food alone.

Consider taking some of the following dietary supplements for women over 40:

A multivitamin supplement
Additional calcium/vitamin D as needed
Omega-3 fatty acids
Fiber as needed
Probiotics
Protein shakes or bars

Ask your doctor before taking dietary supplements to make sure they're the right match for your personalized needs.

Find out about magnesium supplement benefits as we discuss magnesium for sleep, anxiety, and weight loss.

Set a Regular Routine

Setting a regular routine is important at every age, even after menopause.

It can help you get a better night's sleep, be more productive throughout the day, keep your metabolism high, and optimize physical and mental health.

Consider the following:

Set a regular bedtime
Wake up about the same time each morning
Eat regular meals every few hours
Schedule in daily physical activity
Drink water regularly and often
Weigh yourself daily
Schedule time to relax and de-stress
Create a daily or weekly to-do list

Aim to get at least 7-9 hours of sleep each night to maximize energy and physical and mental functioning. Sleep in a cool, dark room and avoid caffeine and alcohol before bed.

Workouts need routines, too! Learn how to create your own home workout plan for weight loss and toning!

Join an Organized Weight Loss Program for Women

If you have weight to lose and you've struggled to get it off on your own, let the medical experts at the Fit Mother Project help you.

The team offers custom meal plans and menus, along with fat-burning workouts, to help you achieve the weight and figure you desire — and maintain it long term!

Upon joining you receive online health coaching, social support, and motivational support needed to get fit, increase energy, feel better overall, lower your risk of disease, and boost your life expectancy.

Consider Fit Mother Project 30X (FM30X), as this program has helped hundreds of thousands of busy moms reach their goal weight and maintain it for life.

To achieve optimal health after menopause, try the Fit Mother Project out for yourself at no cost by choosing a free diet and workout plan.

Doing so is the start of your journey toward a healthier life today!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

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Mental Health Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Brain Training: How To Make Your Brain Buff!

Brain Training

Meditation

Yoga

The Natural Hormone Balancer Busy Women 40+ Are Using For Improved Mood, Sleep, Skin, Stress & Easier Weight Loss

Brain Training Apps

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Train Your Brain For Overall Health

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Positive and Negative Feedback Loops in Health and Fitness

Fitness is more than physical! Learn more about the mind-body connection.

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

What Are Positive and Negative Feedback Loops?

Positive Feedback Loops

Negative Feedback Loops

Examples of Positive and Negative Feedback Loops

Daily Weigh-ins

The Way Your Clothes Fit

Blood Pressure Readings

Blood Sugar Checks

Blood Cholesterol Monitoring

Triglyceride Assessments

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Fluid Measurements and Urine Evaluations

Speed and Distance Monitoring

Number of Reps and Amount of Weight Lifted

Body Mass Index (BMI) Evaluations

Waist Circumference Measurements

Arm, Thigh, and Hip Circumference Measurements

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Positive and Negative Feedback Loops: Getting Started

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Mind Body Connection: Fitness is More Than Physical

The path to weight loss is an intense journey. The physical demands are well known, but what about emotional changes during weight loss?

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The Ultimate Exercises For Mind Body Connection

Yoga

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Outdoor Activities

Mindful Exercise

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Dynamic and Static Stretching

Dynamic Stretches

Static Stretches

Meditation

GET YOUR FREE “FIT MOM” JUMPSTART (MEAL PLAN + WORKOUT)

GET YOUR FREE “FIT MOM” JUMPSTART(MEAL PLAN + WORKOUT)

How to Get Started with Meditation

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Connect Your Mind and Body Through Exercise

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Exercise and Addiction Recovery

Learn how to get and stay motivated by setting realistic fitness goals.

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Exercise and Addiction Recovery

GET YOUR FREE “FIT MOM” JUMPSTART (MEAL PLAN + WORKOUT)

GET YOUR FREE “FIT MOM” JUMPSTART(MEAL PLAN + WORKOUT)

How Does Exercise Help Combat Addiction?

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

The Perfect Exercise Program to Fight Drug and Alcohol Abuse

JOIN OUR fit mother PROGRAM (FM30X)

JOIN OUR FIT MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)