Are You Drinking Enough Water?
Use this simple calculation to figure out how much you need!
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Blast Fat and Build Muscle with Flexible Dieting - Online Course
If you're an active woman over 40, you might wonder at times if anyone in the fitness world really understands what it's like to be a busy woman trying to make it all work!?
Gain insider’s knowledge from an instructor who knows what it's like start working on a health transformation when life is too busy!
This course was created to help busy women take control and use their favorite foods as fuel to make sustainable changes.
Learn how to customize a food plan using macros (proteins, carbs, and fats), using your favorite foods to reach your goals!
Learn more here…. https://liftingmyspiritscourses.teachable.com/p/blast_fat_build_muscle
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Faith & Fitness - Philippians 4:13
"I can do all this through him who gives me strength." ~ Philippians 4:13
Wishing you a wonderful and productive week!
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6 Steps to a Healthier Life
We know how this works and what doesn't work. How many times have you bought ALL the vegetables only to throw them out in a few days? It will work if you follow advice from people who've done it.
Don’t try to establish ALL the healthy habits at the same time. Prioritize and work on one at a time.
Attach a new habit to something you already do. For example, attach "go to gym" to "go to store" or "get nails done". I schedule errands to happen AFTER the workout.
Get an extra serving of fruit by adding it to your breakfast. When that's a habit, start adding a vegetable to your lunch.
Use frozen veggies instead of fresh to cut the waste if you're not sure you'll eat them before they spoil.
Just some ideas. The point is to not overthink it. Small changes, done consistently, make a difference in our health.
Those bad choices do the same thing. Bad choices, done consistently, hurt health.
It's a mindset thing. I chose to adopt a mindset that nothing stays the same.
I'd either improve my health or decline it as I got older.
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I'd love to help you get started, so I created a FREE TRAINING based on the 4 most common questions I've been asked by my peers, women over 40 who are sick of starting over and over...
✅How to organize the food?
✅Should I lift?
✅How to stay motivated and stick with it?
✅How to start?
It's about an hour long, but you have full video controls, so you can pause, rewind, speed up, and turn on closed captions.
You'll have access to the training for 5 days once you start it, so you can take a few days to get through it or to go back and review certain parts.
There will be a discount offer at the end for my full course, but this training is NOT an infomercial (because I hate it when people waste my time just to make a pitch).
I provide as many specifics as I can that most people will be able to use right away.
Learn more here...
https://www.liftingmyspirits.com/get-fit-and-stay-fit-after-40-registration-page
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Faith & Fitness - Isaiah 55:2
"Why spend your money on food that does not give you strength? Why pay for food that does you no good? Listen to me, and you will eat what is good. You will enjoy the finest food." ~ Isaiah 55:2
This scripture gave me support, but I hesitate to share it. Let me explain...
ALL food is a blessing.
There is nothing terribly virtuous about what a person eats, but there is meaning to us for those choices. I believe that is important.
When I was unhealthy, food choices were a tool I used to address that.
For a while, I felt like I was "smarter" than others who chose differently.
Then I went through a phase when I was ashamed of how I judged others based on how they ate.
Felt like if others did what I was doing, I was “right”.
But it's just food - not values.
All types of food provide something we need...
💥All foods have macronutritients and calories - our energy source.
🍎Some foods also have micronutrients - our health source.
🍕Some foods have psychological benefits so we don't feel like we're deprived.
People ask me frequently what I eat expecting me to name a plan - "plant-based", "keto", "paleo", etc.
Nothing like that. I eat foods I enjoy and that help me feel good.
Some are highly nutritious, some aren't.
All are there for a reason.
The “best” plan for you is the one you like to feel healthy and that you can sustain.
But when I need to suggest something, I always suggest that 80/20 rule - mostly whole foods with some treats - because deprivation never works in the long run.
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Faith & Fitness - Psalm 139:14
"I will praise thee; for I am fearfully and wonderfully made: marvellous are thy works; and that my soul knoweth right well." ~ Psalm 139:14 KJV
Don't underestimate what progress you can make when you start to take care of yourself. Don't discount the miracle of a body created to heal.
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6 Tips to Sleep Better
Struggle to get enough sleep occasionally? Restorative sleep is critical to any fitness program. Check out these tips - maybe one will help you get the zzzzz's!
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Think It's Too Late to Get in Shape?
Changed my life & started competing in bodybuilding at age 50. Supporting my over-40 peers with online fitness content that is science-based, not hype.
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