Hello Friends

let's tackle the holiday season with a strategic approach:

Plan Ahead: Before heading to holiday gatherings, have a rough idea of what foods will be available. This way, you can plan your indulgences and balance them with healthier options.

Stay Hydrated: Sometimes, our bodies mistake thirst for hunger. Keep yourself hydrated to avoid unnecessary snacking.

Mindful Eating: Pay attention to what and how much you're eating. Enjoy each bite, savor the flavors, and listen to your body's hunger and fullness cues.

Choose Wisely: Opt for lean proteins, veggies, and whole grains when possible. They'll keep you fuller longer and provide essential nutrients.

Watch Portions: It's easy to overeat during the holidays. Use smaller plates, and be mindful of portion sizes. You can always go back for more if you're still hungry.

Physical Activity: Keep up with your exercise routine. If you can't do your usual workout, find ways to stay active, like going for a walk after a big meal.

Limit Liquid Calories: Be mindful of what you're drinking. Sugary drinks and excessive alcohol can add up quickly in terms of calories.

Don't Skip Meals: Skipping meals in anticipation of a big feast can lead to overeating later on. Have balanced, regular meals throughout the day.

Healthy Swaps: Get creative with healthier ingredient substitutions in recipes. You might be surprised at how tasty and satisfying healthier versions can be.

Manage Stress: The holidays can be stressful, and stress can impact eating habits. Find ways to relax and unwind, whether it's through meditation, deep breathing, or a favorite hobby.

Remember, it's okay to indulge occasionally; the key is moderation and balance. Enjoy the holidays while still taking care of yourself!

Reminder: 50 % of all profits are donated to single Mother's groups 💕

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Need to get unstuck ?

Don't know what you should be eating to lose fat in Midlife ? Check out the Macros Mini Course! It is the best $9.99 you will spend ! 

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I know everyone seems to love Keto. You can see quick results but can you sustain them in the long haul? Yes, some people can. After working with and talking to hundreds of ladies the answer is almost always no. It a short term fix that they keep going back to once they fall off and gain weight.

While I am fan of fasting for Religous purposes and resting your digestive system is important. What makes it work is that you are skipping eating periods to get a calorie deficit. Unfortunately some people just eat back those calories with their next meal. Others go to the extreme and get into disordered eating.  

I think it is far better to fast while you are sleeping then practice food freedom ! It is sustainable and life it is too short to never have dessert or bread ❤️ Maybe that is just the Baker and Chef in me ?

There is nothing wrong with either protocol I just think there is a more sustainable way without all the restriction.  

mail: [email protected]

Need to get unstuck ?

Don't know what you should be eating to lose fat in Midlife ? Check out the Macros Mini Course! It is the best $9.99 you will spend ! 

 https://coachchrisnoel.samcart.com/products/mini-course-midlife-macros-fueling-your-best-years

Check out the Total Body Clean-Up for real habit change https://coachchrisnoel.samcart.com/products/4-week-total-body-cleanup

https://coachchrisnoel.samcart.com/products/chefs-breakfast-recipes-for-fatloss

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacrosandmovement/?mibextid=oMANbw 

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Etsy Shop : https://fitnesschefchristine.etsy.com

Socials, Courses, Etsy and more 

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https://linktr.ee/Chrisnoelhealthcoach

Hey friends, Are you ready to dive into my personal journey from a tumultuous relationship with food to achieving a winning midlife transformation and Food Freedom? Join me, as I share my story and insights this is especially for you if you arecompetitive and goal-oriented woman. I offer practical strategies to conquer challenges and attain your health goals with determination and success. Let's explore how you can turn your midlife health journey into a triumphant adventure, driven by my Faith, experience and guidance with a focus on Habits. It's time to embrace the winning mindset and unlock your true potential!

Email: [email protected]

Need to get unstuck ?

Don't know what you should be eating to lose fat in Midlife ? Check out the Macros Mini Course! It is the best $9.99 you will spend ! 

 https://coachchrisnoel.samcart.com/products/mini-course-midlife-macros-fueling-your-best-years

Check out the Total Body Clean-Up for real habit change https://coachchrisnoel.samcart.com/products/4-week-total-body-cleanup

https://coachchrisnoel.samcart.com/products/chefs-breakfast-recipes-for-fatloss

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacrosandmovement/?mibextid=oMANbw 

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Etsy Shop : https://fitnesschefchristine.etsy.com

Socials, Courses, Etsy and more 

Get the Emails and Subscribe for weekly menus, tips and recipes https://archive.aweber.com/newsletter/awlist6324471/MjA3NjYxNjI=/the-vibrant-veggie-revival-7-days-of-health-and-flavor.htm

https://linktr.ee/Chrisnoelhealthcoach

In challenging, overwhelming and frustrating moments, placing your trust in God can provide solace and guidance. Believing in a higher power's plan can help you navigate difficulties with resilience and faith. Trusting God during these times is not only a source of comfort but can also lead to personal growth and inner strength, making it an essential aspect of managing life's trials.

We would love to connect! Feel free to reach out xoxo

Email: [email protected]

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https://linktr.ee/Chrisnoelhealthcoach

In this episode, you'll have the opportunity to gain valuable insights and guidance on managing menopause and optimizing your hormone health from the knowledgeable fitness expert Nikki. With her extensive experience in the fitness industry and a special focus on women's health during menopause, Nikki shares her journey and expertise, providing practical advice for women at any stage of menopause. She delves into the importance of balanced hormone levels, discusses her experience with Hormone Replacement Therapy (HRT), and emphasizes the significance of a holistic approach, covering aspects such as nutrition, exercise, sleep, stress management, and mindset. If you're looking to better understand menopause, hormone health, and how to navigate this transformative phase of life with confidence and vitality, this episode is a must-listen.

Connect with Coach Nikki on Facebook in her free group https://www.facebook.com/groups/688769028790077/?mibextid=oMANbw

Coach Nikki on IG : instabook.io/landing/mindbodystrong

Thank you so much for joining us! If this episode spoke to you please leave us a review on Apple Podcasts

Email: [email protected]

Monthly Movement Challenge Check In Group : https://www.skool.com/lean-clean-with-chef-chris-9236?invite=0b252f248c914c8cb1132626428486d6 

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacrosandmovement/?mibextid=oMANbw 

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Socials, Courses, Etsy and more 

Get the Emails and Subscibe for weekly menus, tips and recipes https://archive.aweber.com/newsletter/awlist6324471/MjA3NjYxNjI=/the-vibrant-veggie-revival-7-days-of-health-and-flavor.htm

All the fun products and socials 👇🏽

https://linktr.ee/Chrisnoelhealthcoach

Lean and Clean with Fitness Chef Christine" is a podcast that invites you to take on a transformative challenge, known as the DARE , where Christine, your host, dares you to commit to a 30-day journey of self-improvement and well-being. Through this challenge, you'll explore a lean and clean lifestyle, discovering the power of clean eating and the joy of getting active, all while being supported by the inspiring and relatable guidance of Christine and Her Crew.

We would love your thoughts so please reach out any time! Need help getting started ? I have the perfect solution. 

Join the Free facebook group then the monthly free Dare. November I dare you to join the fitness & nutrition challenge with me. 30 days of free coaching to get you started !

Email: [email protected]

Monthly Movement Challenge Check In Group : https://www.skool.com/lean-clean-with-chef-chris-9236?invite=0b252f248c914c8cb1132626428486d6 

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacrosandmovement/?mibextid=oMANbw 

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Get the Emails and Subscibe for weekly menus, tips and recipes https://archive.aweber.com/newsletter/awlist6324471/MjA3NjYxNjI=/the-vibrant-veggie-revival-7-days-of-health-and-flavor.htm

All the fun products and socials 👇🏽

https://linktr.ee/Chrisnoelhealthcoac

In this insightful podcast episode, join Barbara as she shares her inspiring journey from weight loss to embracing the empowering world of jiu jitsu. Her story demonstrates the remarkable transformations that can occur when you step out of your comfort zone and become part of a supportive community. Discover how Barbara's commitment to martial arts not only improved her physical health but also boosted her confidence and instilled a passion for mentoring others in their fitness journeys. This episode is a testament to the positive impact of embracing new challenges and the powerful sense of purpose it can bring to your life.

If you are in the Charlotte Area and would like to check out where Barbara trains you can connect on facebook https://www.facebook.com/LMartialArts?mibextid=9R9pXO 

We would love your thoughts so please reach out any time! Need help getting started ? I have the perfect solution. Join the Free facebook group then the monthly free Dare. November I dare you to join the fitness & nutrition challege with me. 30 days of free coaching to get you started !

Email: [email protected]

Monthly Movement Challenge Check In Group : https://www.skool.com/lean-clean-with-chef-chris-9236?invite=0b252f248c914c8cb1132626428486d6 

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacrosandmovement/?mibextid=oMANbw 

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Get the Emails and Subscibe for weekly menus, tips and recipes https://archive.aweber.com/newsletter/awlist6324471/MjA3NjYxNjI=/the-vibrant-veggie-revival-7-days-of-health-and-flavor.htm

https://linktr.ee/Chrisnoelhealthcoach

Hello, I'm Fitness Chef Christine (some call me Coach Chris 😀) , and I invite you to join me on this episode where I share 11 invaluable insights for midlife women. From boosting your confidence to finding happiness from within, these life-changing tips will empower you to attract positive change, surround yourself with the right people, and transform your midlife journey. Tune in for practical wisdom and inspiration to help you thrive in this incredible phase of life!

I would love to stay connected with you ! You can send me questions, prayer requests , episode requests or just say hello 💕

Email: [email protected]

Monthly Movement Challenge Check In Group :

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Join the FREE FB Groups :

 https://www.facebook.com/groups/menopausemacrosandmovement/?mibextid=oMANbw 

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Socials, Courses, Etsy and more 

Get the Emails and Subscibe for weekly menus, tips and recipes 

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https://linktr.ee/Chrisnoelhealthcoach  

Want a transcript of today's episode -->https://docs.google.com/document/d/1bDeJ8xUFfFDJdaC99aVtyHvozBVzmMgD5fZM_pWFzw8/edit?usp=sharing

In this podcast episode, we explore the transformative journey of Fat loss and improved health tailored to the unique challenges faced by menopausal women. We emphasize the vital role of hydration, clean eating, and practical, manageable steps in achieving long-term wellness. You'll learn how to make slow, sustainable progress, avoid the pitfalls of overwhelming fitness regimens, and strike a harmonious balance between health goals and your everyday life. Discover the benefits of movement, dietary adjustments, and the importance of adequate protein and fiber intake as we navigate the intricate landscape of menopausal changes. The message here is : it's all about consistent progress, not perfection, to enjoy sustainable results and enhance your self-confidence. Join us on this empowering journey toward your best self, with expert insights and guidance aimed at helping you live your most fulfilling and healthy life during menopause.

Focus on Hydration this week. Set a timer for a reminder and let's get drinking especially while we take those walk breaks ❤️

I would love to hear from you!

Email: [email protected]

Monthly Movement Challenge Check In Group : https://www.skool.com/lean-clean-with-chef-chris-9236?invite=0b252f248c914c8cb1132626428486d6

Join the FREE FB Groups : https://www.facebook.com/groups/menopausemacrosandmovement/?mibextid=oMANbw

https://www.facebook.com/groups/676076752958384/?mibextid=oMANbw 

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Get the Emails and Subscibe for weekly menus, tips and recipes https://archive.aweber.com/newsletter/awlist6324471/MjA3NjYxNjI=/the-vibrant-veggie-revival-7-days-of-health-and-flavor.htm 

https://linktr.ee/Chrisnoelhealthcoach

I am delighted to have Vickie Poole ! She shares her personal journey from being a yoyo dieter to becoming a certified health and life coach. She also shares What inspired her to make this transformation in your own life.

Her business, "The Enlightened Peach." helps women break free from dieting and find confidence, joy, and peace in their relationship with food. She is a certified health and life coach but also a Master Transformational Coach and hypnotist.

Her podcast, "Today's Dream, Tomorrow's Reality," focuses on resilience and transformation stories. We explore what inspired Vickie to start this podcast and what you can expect when you listen .

Vickie explaines how people live a "mosaic life." With her background in hypnosis, EFT, and NLP, Vickie explains how these techniques can be powerful tools for personal transformation and breaking free from self-limiting beliefs.

You can connect with Vickie here

Sweet Deception Master class link: https://bit.ly/48zufp9You can find Vickie at: https://www.instagram.com/the_enlightened_peach/  

https://www.facebook.com/theenlightenedpeach/  

https://www.youtube.com/@[email protected]: //calendly.com/theenlightenedpeach/30-minute-meeting https://podcasts.apple.com/us/podcast/todays-dream-tomorrows-reality/id169022863 

If you enjoyed this episode please follow the Lean and Clean Podcast. We would very much appreciate if you would rate us and leave a review on Apple Podcast.  

https://linktr.ee/Chrisnoelhealthcoach