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

I kicked off the week with an old school iced coffee date! I actually had nothing specific planned, but then ended up going into detail about what's on the agenda for business in the coming months. And, as expected, there are some fun tangents and random "behind the scenes" info throughout the episode. Enjoy!!

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Apply for 1:1 coaching and functional testing: https://carrotsncake.com/coaching/

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Are you still on the fence about signing up for SMS 2.0? Maybe you're unsure if it's a good fit for you and your goals? I gotcha covered in this episode.

I answer your questions about SMS 2.0 and share some additional details to help you make a decision.

Read all of the FAQs here: https://carrotsncake.lpages.co/strongmadesimple-2/

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So, you want to get rid of belly fat, build lean muscle, and look toned?⁠ ⁠

Lift weights.⁠ ⁠

Seriously.⁠ ⁠

Lifting weights helps you build muscle mass which means reduced body fat.⁠ ⁠

It might seem like you should be doing cardio (running, cycling, getting in ALL the steps) but really, what you need to do is lift weights and do some strength training.⁠ ⁠

Strength training changes your body composition, boosts your metabolism, and encourages muscle growth. Plus, when you have higher muscle mass, you have a higher base metabolic rate, which means you burn more calories throughout the day, even when you’re at rest. Torching calories when you’re binging on Netflix or cuddling with your kids? Perfection!⁠ ⁠

And don’t worry about getting ‘too big’. Honestly, the only way you’ll get ‘too big’ is by taking copious amounts of synthetic steroids, which you’re probably not going to do.

My new fitness program StrongMadeSimple 2.0 (SMS) is designed to increase muscle mass and reduce body fat so you look like you actually go to the gym… even if you’re just doing these workouts in your living room!⁠

StrongMadeSimple 2.0 is a comprehensive, dumbbell-based fitness solution that provides you with a faster and more effective way to exercise at the gym or in the comfort of your own home. It's perfect for keeping you motivated and consistent with your workouts while also getting you the physique results you want!⁠

Additionally, what you eat is just as important as how you train. With the SMS 2.0 Nutrition Companion Guide, you will receive guidance with how to plan and periodize your nutrition as well as recommendations for what to eat. Fueling your body properly and consuming enough calories is key to building lean muscle and changing your body composition for the better.

Both of these resources are available for a limited time!

https://carrotsncake.lpages.co/strongmadesimple-2/

https://carrotsncake.com/product/nutrition-companion-guide/

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The 3 biggest mistakes women make with exercise:

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1. Too much cardio (not enough strength training).⁠

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Cardio is great for heart health, and I definitely recommend keeping some level of cardiovascular movement in your weekly fitness regimen. However, focusing on cardio (spending hours upon hours every single week running on the treadmill, spinning, or hashing it out on the elliptical) can damage your hormones and slow down your metabolism.⁠

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2. Not eating enough to fuel muscle development and activity.⁠

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Keeping a low-carb, low-fat, low-calorie diet may sound like the right thing to do if you want to lose weight but that’s not always (read: usually never) the case. If you’re not eating enough food, you’re ultimately causing your metabolism to adapt and slow down (in order to keep you alive) and can result in stalled weight loss or damaged hormones.⁠

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3. Not having a plan (doing random movements and random workouts will get you random results).⁠

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If you’re looking to get a specific result, for example, lose 10 pounds, gain some nicely cut arms and perhaps create a flatter belly, you’ve got to eat the foods and do the exercises that will get you the results you’re looking for. Haphazard exercise does not equal a toned and fit physique.⁠

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My new strength-training program, StrongMadeSimple 2.0, is exactly what you need to get the body composition you want. No hours-long cardio sessions, no rabbit food diets, no aimless wandering in the gym.⁠

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This intermediate-advanced, dumbbell-only training program has 12 workouts, 45 minutes each, broken-down into 3 phases designed specifically to increase strength, definition, and lean lines.⁠

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StrongMadeSimple 2.0 is available right now for a limited time!

https://carrotsncake.lpages.co/strongmadesimple-2/

*****

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 a personal story as well as some advice for making strength training more fun!

Ok, strength training *can be* boring.⁠

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There, I said it.⁠

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If you find it monotonous, it’s time to think about things differently. ⁠

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Does this sound familiar? ⁠

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When you first started strength training, your goals was to get into strength training… learn how to do, feel confident in your abilities, and see results. ⁠

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You’ve likely achieved those goals, so that’s probably why it doesn’t seem as exciting now, which means it’s time to set a NEW GOAL. ⁠

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It’s actually pretty simple… ⁠

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The best way to keep your workouts interesting is to have a clear, focused objective every single time you’re ready to workout. ⁠

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Yep, that’s it. Focus on what you’re going to accomplish and make it happen. ⁠

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A fitness program is key to having a plan and achieving your objective for the day. ⁠

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Strength training is the most effective form of exercise if you’re looking to lose weight and improve your body composition.⁠

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So, if you want to get results, you’ve got to train.⁠

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Why not make it less boring?⁠

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StrongMadeSimple 2.0 is my 12-week total body strength solution for building muscle and burning fat… and it’s available TODAY, but only for a limited time.

https://carrotsncake.lpages.co/strongmadesimple-2/

*****

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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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Welcome to this next edition of the Friday 5! I'm especially excited for this week's round-up.

1. Athleta Bikinis

Clean Medium Bottom: https://rstyle.me/+5pZp5e-QtxBYpZw4Tmk_6g

Clean Low Rise Bottom: https://rstyle.me/+VBXAuzEqLjr0WjwqAdxn-g

Longline Plunge Bikini Top: https://rstyle.me/+dBaNW_DeMSwrVbEEXuYEbg

Maldives High Neck Bikini Top: https://rstyle.me/+fN4JRG7jLJL5uyf3RczouA

2. Trader Joe's Macarons (look for them in the frozen section)

3. Massage gun: https://rstyle.me/cz-n/e8nz36b5itf

4. Allbird Tree Runners: https://rstyle.me/+f_-A4GhSI6OAzitehptwDg

5. SMS 2.0: https://carrotsncake.lpages.co/strongmadesimple-2/

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In this episode, I share my current nutrition and fitness "framework." I put framework in quotes because it is not a strict/black and white approach and changes from day-to-day depending on how I feel, my schedule, etc. But I thought sharing this information might be helpful to others, so I wanted a way to summarize what I'm doing now since I'm feeling so good! I hope my story gives you some ideas for your own diet and lifestyle goals.

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How much is too much exercise?

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Some symptoms of overtraining are obvious, others not so much. Many women (myself included) mistake overtraining symptoms as a result of other things or ignore them all together thinking it's "normal." ⁠⁠

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The most common symptoms of overtraining include: ⁠⁠

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▪️insomnia ⁠⁠

▪️fatigue⁠⁠

▪️headaches⁠⁠

▪️weight gain, especially around midsection ⁠⁠

▪️moodiness or irritability⁠⁠

▪️change in the menstrual cycle⁠⁠

▪️hair loss ⁠⁠

▪️numbness or tingling in the hands or feet⁠⁠

▪️increase in perceived difficulty of workouts⁠⁠

▪️reduced motivation ⁠⁠

▪️repeated injuries, body aches, and pains⁠⁠

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If you’re experiencing any of these symptoms and exercise regularly without many rest days, it’s possible that you’re experiencing overtraining syndrome.⁠⁠

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In this episode, I share my experience with overtraining and how I reversed it and moved on from it.

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For me, it came down to assessing my current workout (and nutrition) routine as well as taking a honest look at my lifestyle and eliminating as much stress as possible.

*****

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I've done the Bean Protocol for 2 weeks now, so I'm sharing my experience as well as some frequently asked questions.

Who is Karen Hurd?

How does the Bean Protocol work?

How do you prevent gas and bloating?

What kinds of beans should you eat?

Are some beans better than others?

Is it okay to eat the beans with fat?

Is the Bean Protocol good for IBD?

*****

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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A flashback Friday episode where I share old-school CNC-style life updates.

Today’s Topics include:

▪️An update on the mold inspection at our house. Spoiler: thankfully we *seem* to be mold-free.

▪️An update on the brand NEW SMS 2.0 fitness program. Thanks so much to the awesome beta testers and their positive feedback! Keep your eyes out for this program launching SOON!

▪️Quinn updates including starting soccer and jiu jitsu. Summer seems like we might be back to *almost* normal life!!

▪️Finally, a little social life update! We are dining out again and omg it feels amazing. Cheers to summer!

*****

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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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