Why do women over 40 need to make sure to move?  In perimenopause and menopause we are losing bone density, losing muscle mass, gaining fat, and our risk of cardiovascular disease is increasing.  

The only tool we have to combat these changes are our actions and the only way to build stronger bones, muscles, and heart is to move. 

Let’s focus here on how we can move more this month.   Check out these four movement challenges.  Each week tackle ONE of these.  Resist the urge to jump on all of them at once.  Instead, spend a week bringing the new movement habit into your life before adding on another.  

By the end of the month you will have given each habit a good test and know what works best for you.  Challenge yourself to keep these new movement habits as a permanent part of your day!

Week 1 – Walk

Not a huge fan of exercise, but know you should do it?  Start with adding a 30 minute walk to your day.  

30 minutes of walking after a meal helps nutrients move from our blood stream and into the cells that need the nutrients.  As we age, our bodies become less efficient at using nutrients this way, meaning often our calories will be stored rather than used – not ideal!  Get moving and help those nutrients get to work in the cells where they are needed.

5 Ways to set yourself up for walking success:

1. Set your shoes out and get your walk in before your first cup of coffee.
2. Make a date to walk with a friend.
3. Get to an appointment 30 minutes early and spend that time walking.
4. Head out the door right after dinner, before you clean up.
5. Find a good audiobook and only listen when you are walking.

What if you can’t (or really don’t want to) get outside for a walk every day?  

1. Do 40-50 squats after lunch and dinner.  Just sit down and then stand right back up.
2. Set a timer and hit some chores around the house for 30 minutes before retiring the bed or couch. Hitting your walk goal will be an added bonus on top of all you get done around the house!

Week 2 – Move Every Hour

Time flies when you are….sitting and getting work done.  Did you know that moving every hour can save your life?  Truth!  A small bout of movement every hour is the biggest thing you can do to decrease your risk of cardiovascular disease.

Some ideas on how to add movement every hour:

1. Do 30 squats or lunges every time you use the restroom.
2. Stand during meetings or trainings (if appropriate).
3. Pace during phone calls.
4. Walk around the building every time you refill your water bottle.
5. Stretch while watching TV.
6. Set a timer every 50 minutes as a reminder to get up and get some movement.
7. Be sure to hit your Apple Watch’s “Stand Goal”.

Week 3 – Try Something New

One way to get fired up about movement is to shake things up and renew your excitement.  Make it a point to try something new or do something you absolutely love, but rarely get the chance to do.

No clue what to do?  Get inspired here:

1. Join a friend for her workout. 
2. Try a new online workout at home.
3. Book a class you have always wanted to try, but have been intimidated by.
4. Try working out at the other end of the day than you are used to.
5. Add a workout that is easier than your usual and focused on recovery and see how it feels.

Week 4 – Up the Bar

This week, take something you usually do or track, set a goal that is slightly higher than normal, and be sure to meet it.

You can:

1. Increase your daily step goal.
2. Increase your Movement goal.
3. Grab heavier weights.
4. Spend more total time working out.
5. Spend more time on recovery such as stretching, foam rolling, or yin yoga. 

Here’s hoping the month went well!  No matter what, you have taken a step to improve your health.  Be proud of yourself!

Next step?  Figure out what worked well and stick with it.  Look for that habit that leveled up your movement, but would be realistic to continue and commit to it for another month.  Before long, this new habit will no longer be a goal, but a regular part of your life and your health will be better for it. 

Gaining Fat? What Your Peri/menopausal Body is Telling You

Have you tried and failed to change your health in the past?  Consider this:

1. Now is the time to take your health seriously.  What we do RIGHT NOW decides if we will spend our golden years sick and broken or thriving and enjoying life.  

2.  Just about EVERYTHING you read or see in Health Media is NOT designed for women in Perimenopause or menopause.  Our hormones are DIFFERENT than men and younger women.  Things that work for other people are likely to make things WORSE for you right now.  

3.  We cannot afford to waste time with-fast fix weight loss schemes that will likely cost us precious bone and muscle, cause us to gain belly fat, and can even cause us to become more at risk for heart attack and stroke. 

Everything in How to Powerup Peri/menopause: the Complete Guide and the Powerup and Reset Program are designed for women in Perimenopause and Menopause to:

• Help you feel better RIGHT NOW
• Find your best health and make it last a lifetime
• Lose stubborn fat, especially in the belly
• Increase or preserve bone and muscle, the key to aging well
• Keep our cortisol levels down
• Decrease inflammation

If you have previously struggled to make real health changes stick, these are the programs for you. 

Instead of presenting a bunch of information and leaving you overwhelmed, with no idea how to apply it to your life, BOTH COURSES are filled with BEHAVIOR CHANGE strategy, tips and tricks, and realistic advice that walk you through how to apply everything successfully into your life and maintain it for the long term. 

These programs have been changing the lives of so many women.  Why not let it be you?

Click here to take a look at these two programs

Select the course you want to know more about and click on FREE PREVIEW to read and watch lessons from the courses and see which one is right for you!