Slow Metabolism? Struggling with your sleep?

In this episode, we'll dive into your metabolism and discuss how we can keep it healthy as we age. Many of us believe that our metabolism slows down as we get older and that we're doomed to gain weight, but there's a lot we can do to control it. We can even reverse metabolic adaptations through our previous dieting practices and increase our metabolic rate at any age.

In this episode, we'll cover five tips to boost your metabolism and optimize your sleep. First, we'll explore how your metabolism works and why changes occur, especially as we age. Then, we'll discuss why your dieting mindset may be holding you back and how to overcome it.

We're also excited to have a special guest, Dr. Amy Bender, who is the Director of Clinical Sleep Science at Cerebra, a sleep health technology startup, and an Adjunct Assistant Professor of Kinesiology at the University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University, specializing in sleep EEG. Dr. Bender has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. Her current interests focus on how to help people sleep better by improving sleep disorder treatments with more precise digital sleep metrics. 

Dr. Bender will share essential tips to improve the quality of your sleep and what your sleep tracking device is really telling you. We'll also reveal six metabolism-boosting foods, including one that's often overlooked, and share a quick recipe to combine them. Lastly, we'll discuss how to design your workouts to boost muscle and metabolism.

By the end of this episode, you'll have a better understanding of how to boost your metabolism and optimize your sleep for a healthier lifestyle. Tune in to learn how to take control of your health and wellbeing today.

Are you feeling frustrated by your lack of weight loss results? 

Don't worry, you're not alone. In this episode, we'll be diving into the top five reasons why you may not be seeing the progress you want. We'll cover why seeking rapid weight loss can actually hinder your success, how to break through a plateau with tips from the Lead Redefining Strength Registered Dietitian Michelle, an amazing workout design to build muscle and boost your metabolism, why eating clean may not be the solution you need for fat loss, and how to hit your macros for maximum results. Whether you're new to tracking or a seasoned pro, these tips are sure to help you achieve your weight loss goals.

In this episode, we're diving into 5 essential strategies for maintaining optimal mobility and movement throughout your life, regardless of age. We'll cover...

1. Debunking the myth of "bad exercises" and embracing a variety of movements

2. Understanding the "Jenga" analogy for your body and learning how to rebuild movement patterns after injury with expert advice from Dr. Jen Hosler, a renowned physical therapist and mobility specialist

3. Discovering 8 crucial vitamins and minerals for enhanced recovery, muscle health, and bone strength, particularly as we age

4. Mastering a simple technique to elevate your form and muscle activation patterns

5. Addressing the pitfalls of imbalances, why they matter more than inflexibility, and how to effectively correct them

In this episode:

• The process is never over…you are never done! 
• Then I’m excited to share an interview I did with Dr. Charlotte Markey about tips to improve our body image and even inspire our children to love themselves
• I also want to talk about “getting abs” - what it actually takes to achieve this level of leanness for the first time as well as diet and workout tips to help you start working toward this goal.
• Then I’ll share the best way to make a dietary change TODAY
• And last but not least, I’ll share 3 amazing tips to help you improve your pull up form and start to master this move.

Featuring Dr. Charlotte Markey

For more information on Dr. Markey and her books visit...

https://thebodyimagebookforgirls.com
https://thebodyimagebookforboys.com

Should You EAT MORE to Lose Weight? Are Greens Powders Worth it? 

In this episode... 

I’ll discuss why results aren’t just about working hard and 4 tips to help your hard work pay off. 

Michelle and I will dive into the science behind why you may need to EAT MORE to lose fat 

We'll talk about getting in those greens - using a greens powder to boost that micronutrient intake. 

Why you may want to use INTERVALS over counting reps at times 

And why you need to stop avoiding those moves that frustrate and challenge your coordination. 

Use code "fitnesshacks" and save 10% off your order https://redefiningsupps.com/product/power-greens/

In today's episode...

- I want to talk about sacrifice and why it’s needed to reach any goal

- I’m excited to then share an interview I did with Kelsea from Constantly Varied Gear to talk about living boldly and loving the journey

-I’ll also share my favorite macro hack for quickly being able to hit your macros with go-to meals you can tweak as you need

-Can you lose body fat from specific body parts? We'll cover stubborn fat, such as the menopause belly, and spot reduction and some of the science behind fat loss and spot lipolysis.

-And finally a must-have foam rolling tool you can easily make at home that will improve your spinal mobility and help you prevent and alleviate neck, shoulder, back and even SI joint aches and pains 

Check out Kelsea and Constantly Varied Gear:

CVGWebsite: https://www.constantlyvariedgear.com/

CVG Instagram: https://www.instagram.com/constantly_varied_gear/

3 Nutrition Myths (Debunked), Meal Timing, Unilateral Modifications

In This Episode:

• I’ll talk about why now IS the right time to start
• Michelle and I will go over healing our relationship with food and helping future generations
• I’ll debunk 3 meal timing myths
• Say why being “good all week” isn’t yielding the results you want…
• And then I’ll share a great way to get in unilateral work when you can’t do a full single leg variation

In this episode, I’m going to go over why you need to care about it NOW. I interviewed with Hayley Hollander on aging well and training tips for menopause and perimenopause. We’ll talk about heavy vs light weights - which is better? I’ll share a meal prep hack and a great bodyweight movement to combat the effects of sitting.

In this episode:

• We’ll chat about unlearning and why change is so hard
• Michelle will share why you are NOT what you eat
• I’ll go over the holiday balance and including foods you love
• Then I’ll touch on ALCOHOL and the impact it can have
• And finally I’ll share how you can get more out of your cardio with this tip!

In today’s episode:

• We’re going to chat about fault vs responsibility
• Let’s talk about managing the symptoms of peri-menopause
• Creatine - Ladies, it may be what you need…
• Activating those glutes and this tweak to common mini band moves
• And haters gonna hate - loving your body