Fit + Fueled Life: Perimenopause, GLP-1s + Fat Loss Over 40

Welcome to the next edition of the Friday 5!

It's been a while since my last Friday 5 episode, so I share some details about my summer "sabbatical" and our family's adventures.

And, of course, I share my 5 favorites!

1. Athleta Farallon Jogger

https://rstyle.me/+669MUnM2VzSuv2UgQgDjaQ

2. Overnight weekend bag https://rstyle.me/+FSpS-X5ttih-TTX0u19uXA

3. Kohv sunglasses

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4. Nuzest Coffee Coconut MCTs Protein Powder https://rstyle.me/+YEBuDOpz0-H1kgKIf2VuVQ

5. Lole Half Moon Hoodie https://rstyle.me/+ySjJdgAkho4fimJZM9hDYg

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Are you eating enough?⁠⁠

Would it surprise you to know that most women are not eating enough?⁠⁠

Blame it on Diet Culture and the repeated messages that we need to eat low-carb, low-calorie everything to stay in shape.⁠⁠

As a result, most women habitually UNDEReat.⁠⁠

Maybe you’re one of them!⁠⁠

⁠⁠How do you know if you’re eating enough?⁠⁠

1️⃣You feel satisfied for 3-4 hours after meals⁠⁠

2️⃣You don’t crave sugar immediately after a meal⁠⁠

3️⃣You feel satiated, content, and happy, but not sluggish⁠⁠

4️⃣You’re able to recover after your workouts/aren’t insanely sore⁠⁠

5️⃣You don’t constantly think about food⁠⁠

If you cannot say ‘Yes’ to each of these 5 points, there’s a good chance you’re actually undereating.⁠⁠

So, tell me, are you eating enough?⁠⁠

If not, let our team of coaches help you determine what you should be eating for your body type, activity level, and goals.⁠⁠

The amount of food you can eat while still moving towards your goals may surprise you!⁠⁠

*****

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In this episode, I share some details about our recent family vacation to Black Butte Ranch in Oregon.

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Kath Younger is a Registered Dietitian, mom of two boys ages 8 and 2, and the blogger behind the website Kath Eats, which you'll find at katheats.com. Based in Charlottesville, Virginia, Kath was one of the original “healthy living bloggers” and has been online since 2007. Kath writes about all topics relating to healthy living, including recipes, nutrition, home organization, motherhood, beauty, and budgeting. Kath has been published in popular magazines such as O and Shape and has appeared on Access Hollywood. 

FREE MASTERCLASS FOR WOMEN:

The Simple System To Organize Your Email, Photos, and Files (without spending hours glued to a computer!)

https://www.katheats.com/cnc

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If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

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Kersten Kimura is a certified macro nutrition coach, personal trainer ,and women’s

wellness coach. She helps women all over the world to achieve their best body

composition and optimal health through her WHOLEistic Macros coaching. Having

been through a serious burnout herself, she emphasizes the importance of proper

nutrition, adequate exercise, balanced hormones and stress management.

In this episode, we cover a lot! Kersten and I chat about transitioning from burnout (overtraining and under-eating) to a balanced approach to exercise and nutrition, why macros were the only healthy and sustainable way Kersten could lose fat, being apprehensive about fat loss as a result of "body positive" and "anti diet" culture and how she got over it, the importance of strength training versus cardio, and stress management via breath work and cold exposure.

*****

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Walking away from tracking macros can be a scary endeavor, especially if you've tracked for awhile. For some women, macro tracking becomes second nature, which is great because they've become so comfortable with the tool. But, at the end of the day, the ultimate goal of macros is NOT for you to track them forever. I mean, do you want to be someone's Grandma and STILL track macros?!

It might sound daunting to stop tracking and move more towards intuitive eating, so I've shared a number of tips, tricks, and mindset shift to help you make the transition.

*****

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Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

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This is not your typical Friday 5!

In this episode, I share my 5 favorites while covering some additional topics, including:

▪️My mindset after gaining 10-15 pounds

▪️Why I attempted, but quit a cut

▪️How the focus of my coaching business has changed from solely macros to a much more integrated approach with hormone, gut, and mineral balance testing

90 Degree by Reflex Activewear Lounge Shorts

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Next Level Women's Festival Tank

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Vineyard Vines Harbor Shorts

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Shadow Shifter Reactive Color Changing T-Shirt

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Hormone Intelligence

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Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

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Keri Mantie is a mom of 3 boys, a Certified Strength and Conditioning Specialist, StrongFirst Kettlebell and Bodyweight Instructor, and Fat Loss Coach who helps busy women reach their goals, without losing their minds. She has been in the fitness industry for over 20 years and has a passion for helping women ditch the all-or-nothing mindset, fall in love with strength training and "just start".

In this episode, we chat about ditching the all-or-nothing mindset and how adopting a "just start" mentality can be hugely beneficial. We also discuss kettlebells and strength training for women.

Find Keri on Instagram @kerimantie

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If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

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In this episode, I share 9 pieces of advice with my 21 year old self on my 41st birthday.

⁠In honor of my birthday, get 41% off ALL CNC fitness and nutrition programs, now until 6/20 at midnight EST.

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⁠

LETTER TO MY 21 YEAR OLD SELF

Dear Tina,⁠

⁠

You’re pretty damn amazing, you know that? Of course, you don’t know that yet… because if you did, if you had even the slightest inkling of the incredible woman you will become, you’d stop treating your body like shit.⁠

⁠

Period.⁠

⁠

Listen, you’re brilliant, funny, beautiful, and healthy. And I want you to stay the exact same way.⁠

⁠

You do not have to do what others are doing just to fit in. You do not have to follow every diet trend or spend hours on the treadmill because you think it’ll keep you in shape.⁠

⁠

It won’t. Not in the long run.⁠

⁠

Right now, you have the power to make some pretty important decisions - decisions that will impact you for the rest of your life. And I really want you to make the right ones.⁠

⁠

Here are some things I want you to consider doing right now:⁠

⁠

Be kind to yourself (you're wayyyy too hard on yourself) ⁠

Quit binge drinking⁠

Stop taking hormonal birth control⁠

Prioritize SLEEP (no one should function on 5 hours or less)⁠

Slow the F down⁠

It's okay to rest ⁠

It's okay if you can't do it all ⁠

More (work, exercise, etc.) is not always better ⁠

You are worthy (no matter how much you achieve or don't achieve) ⁠

⁠

These are all things I know will help you feel better as you get older.⁠

⁠

Trust me on this one.⁠

⁠

XO,⁠

Tina⁠

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The one thing that is true when it comes to fat loss is that you need to create a calorie deficit. You can do this through diet and/or exercise, but it's not the ONLY consideration for a success cut. ⁠

⁠

A cut shouldn’t be incredibly challenging or totally miserable (you don’t need to suffer!), but it's also not going to be easy either. You gotta put in the effort if you want to see results! ⁠

Listen for a variety of strategic tips and tricks to make your next cut so much easier!

1. Ask yourself: Is it a good time to cut? ⁠

2. You’ve done some sort of strength training

3. You spent 4-6 months at maintenance ⁠

4. Your cut has an end date ⁠

5. Don’t exclude your favorite foods. ⁠

6. Drink half your weight in water each day. ⁠

7. Consume high-volume foods. ⁠

8. Don’t take a drastic calorie deficit at first⁠

9. Don't be lazy⁠

10. Meal prep⁠

11. Consume protein with all meals ⁠

12. Prioritize sleep⁠

13. Try intermittent fasting ⁠

14. Take measurements and progress photos⁠

⁠

I hope you find these tips helpful to your fat loss journey! ⁠

Resources mentioned in this episode:

Everything Macro Diet Cookbook: https://rstyle.me/+NoVhlWwfG1NZn4Qr0_nLiA

54 Throw Together Meals: https://carrotsncake.com/21-more-throw-together-meals/

CNC Pinterest: https://www.pinterest.com/macroscoaching/_saved/

How to make a power plate framework: https://carrotsncake.com/just-tell-eat-meal-plan-framework/

How to actually hit your protein goal: https://carrotsncake.ck.page/073e195127

ButcherBox - get FREE bacon for life: http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624

Mentorship waitlist: https://carrotsncake.ck.page/mmcwaitlist

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If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free