Megan Harden Fitness

🍽️🌟 How to Enjoy Thanksgiving Without Overeating! 🎄🥧 Craving holiday delights without the guilt trip? You got it! Here are tips to savor those flavors without overdoing it: * Don’t Skip Meals * No starving yourself before dinner! 🚫 Fill up with a balanced breakfast or lunch. Think fuel, not famine! You’re a lot more likely to overeat if you starve yourself beforehand. * Choose Your Plate Wisely * Before piling up your plate, scan the spread! Fill your plate with small helpings of your favorites and skip the 'meh' stuff. Remember that this is just 1 meal and avoid feeling guilty for allowing a few indulgences. * Slow Down and Enjoy the Food🧘‍♀️ * Want a taste of everything without the food coma? Take small bites, sip water, and relish those flavors! Ask for leftovers if you're loving a dish! ♻️Our bodies typically need at least 20 minutes to register fullness. Regrettably, we tend to eat until we feel full, only realizing the true sense of being full after that point. Consequently, we end up uncomfortably overfull by then. * The Holidays are More Than Just Food, Enjoy Your Company ❤️ * Remember, holidays are about connections, not just feasting. Cherish those heart-to-heart chats with loved ones—it's soul food! 🤗 This season, fill your heart with memories, not just your belly! Happy holidays, everyone! 🌟 🤍SUBSCRIBE🤍 * FOLLOW ME @meganhardenfitness for more tips & truth about transforming your body, getting in shape, and well being after 40! Be sure to click the IG link in my bio to get my FREE ebook, "Unlock the Secrets to Effortless Weightloss" #nutritiontips #thanksgiving #thanksgivingtips #mindfuleating #holidayhealthytips

RECIPE: Quick and Easy “Cozy, Healthy Low-Fat Chili” 🥣👇 Spray olive oil 1½ pounds lean ground beef or turkey meat ( I used 96% lean beef for mine) 1 medium white onion, chopped 3 cloves garlic, finely chopped 1½ teaspoons ground cumin 1 tablespoon chili powder ½ teaspoon sea salt ¼ teaspoon cayenne pepper (optional) 1 (15-ounce) can kidney or pinto beans 1 (15-ounce) can tomato sauce 1 (15-ounce) can diced tomatoes 2 tablespoons chopped fresh parsley (optional) ✨Directions: 1️⃣ Heat saucepan to medium heat. Spray with oil. 2️⃣ Add meat, onion, and garlic; cook until meat is browned 3️⃣ Add cumin, chili powder, salt, and cayenne; stir and cook for a minute 4️⃣ Stir in tomato sauce, diced tomatoes and kidney beans 5️⃣ Reduce heat to low and gently simmer; stir occasionally for 15 to 20 minutes until thickened. 6️⃣ Sprinkle with parsley and serve Serves 4 🔥Macros🔥 Calories: 330 Protein: 36 grams Carbs: 33 grams Fat: 6 grams ✨ For a FREE copy of my eBook “Unlocking Weight Loss Secrets…,” click my IG link in my bio 👌#chilirecipe #healthyrecipeideas #lowfatrecipe #fallrecipes

Download my FREE guide, Unlocking Weight Loss Secrets, by clicking the link on my channel page or in my bio on IG!

Looking for a quick and effective way to burn fat and tone your body at home? This 20-minute dumbbell EMOM (every minute on the minute) workout is perfect for women over 40 who want to get fit and strong without spending hours in the gym. In this workout, you'll perform a series of compound exercises that work multiple muscle groups at once, using dumbbells to add resistance and challenge your body. Each exercise is performed for a set number of reps, with any remaining time in the minute used to rest before moving on to the next exercise. With a focus on full-body movements, this workout will help you build lean muscle, boost your metabolism, and increase your overall fitness level. And because it's EMOM style, you'll be able to push yourself to your limits without sacrificing form or technique. So grab your dumbbells and join us for this fast and effective workout designed specifically for women over 40 who want to look and feel their best. Whether you're a beginner or a seasoned fitness enthusiast, this workout is sure to challenge you and help you reach your goals. Equipment Needed: Dumbbells Abmat or towel Workout: EMOM - Every minute on the minute performed the listed reps and then rest the remainder of the minute Warm-Up: Side To Side Stretch Stationary Jacks Inchworms Air Squat World’s Greatest Stretch Exercises: Hammer Curl Shoulder Press Bent Over Row Weighted Sit-Up Floor Press Lying Chest Fly Skull Crusher Reverse Lunge Front Squat Deadlift Calf Raise Weighted Crunch Glute Bridge Cool Down: Child’s Pose to Cobra#dumbbellworkout #fitover40 #fitness ⭐️ Download my FREE E-Book, "Jumpstart Your Weightloss: https://www.meganhardenfitness.com/product-page/Jumpstart-Your-Weightloss 🥑 Want to Know How Many Calories to Eat?: Purchase my Nutrition Guide https://www.meganhardenfitness.com/product-page/nutrition-guide 🙋🏼 Follow on Instagram for fitness and nutrition tips: https://www.instagram.com/meganhardenfitness Simply follow along and pause whenever you need to! Don't forget to give me a thumbs up and subscribe to my channel here 👉 https://www.youtube.com/meganhardenfitness ____________________________________ WORKOUT DETAILS: 👉🏼 Duration: 20 MIN 👉🏼 Focus: FULL BODY 👉🏼 Equipment: DUMBBELLS 👉🏼 EMOM ____________________________________ EXERCISES: Hammer Curl Shoulder Press Bent Over Row Weighted Sit-Up Floor Press Lying Chest Fly Skull Crusher Reverse Lunge Front Squat Deadlift Calf Raise Weighted Crunch Glute Bridge Remember, you can tailor my workouts to make them as hard or easy as you want just by adjusting the weight of the dumbbells. On some of the workouts, you may even choose to just use your bodyweight! As a Certified Nutrition Coach, I can’t stress this enough, but the key to seeing results with my workouts (or any workouts for that matter) is nutrition!! If you want to know the exact ratio of protein, carbs and fat that you should be eating, you can check out my Macros Blueprint here https://www.meganhardenfitness.com/macros-blueprint. With my Macros Blueprint,I'll give you theEXACT ratio of Protein, Carbs and Fat youshouldbe eating toachieveyour specific goals? This Blueprint is unique to you, based on your answers to my custom questionnaire.Whether you want to lose weight, put onmuscle, or BOTH, then my Macros Blueprint is what you need! It’s important to warm-up before you workout! So just go ahead and watch The Best Bodyweight Warmup on the Internet warmup video! https://youtu.be/hGqSLMs6NKY ▶︎ SOCIAL MEDIA Website: https://www.meganhardenfitness.com Instagram: https://www.instagram.com/meganhardenfitness/ Facebook: https://www.facebook.com/meganhardenfitness Twitter: https://twitter.com/meganhardenfit ▶︎CONTACT ME ✉︎ business@meganhardenfitness.com *business inquiries only please* Let's get HardenFit! Disclaimer: If you're new to exercise or planning on embarking on a new fitness program, you should consult your physician. This video may offer health, fitness, or nutritional information, and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk. FTC Legal Disclaimer - Some links found in the description box of my videos may be affiliate links, meaning I will make commission on sales you make through my link. This is at no extra cost to you to use my links/codes, it's just one more way to support me and my channel ☺️🙏

The secret to sculpting your glutes with back squats lies in proper form and progressive overload. To effectively target your glutes during back squats, you need to: 1. Maintain proper form: Keep your feet hip-width apart, with your toes pointing forward. Descend slowly and in a controlled manner, making sure your knees don't cave inwards. Keep your torso upright and engage your core throughout the movement. 2. Focus on the glutes: As you descend, think about pushing your hips back, as if you were sitting down in a chair. This will engage the glutes and help you to work them more effectively. 3. Add weight gradually: To see results, you need to challenge your muscles. Start with a light weight and gradually increase the weight you use as your muscles adapt. 4. Vary your reps and sets: Doing high reps with lighter weights or lower reps with heavier weights can help you work your glutes in different ways, which can lead to better overall results. By following these tips, you can help to sculpt your glutes and achieve a stronger, more defined backside. Just remember to always listen to your body and never compromise form for weight!

In this 20 min Strength and Cardio Workout at Home for Women Over 40, we're going to be performing a total of 4 STRENGTH training exercises! We'll be doing each exercise for a total of 3 sets. After each set, we'll be performing a cardio movement for 1 minute. If you need to take a rest, feel free to pause the video. For reference, I used 12lb dumbeells; but fee free to go heavier or lighter if you need to! So if you're ready, grab your dumbbells and a drink of water, and let's get STRONG 🔥! #dumbbellworkout #fitover40 #fitness ⭐️ Download my FREE E-Book, "Jumpstart Your Weightloss: https://www.meganhardenfitness.com/product-page/Jumpstart-Your-Weightloss 🥑 Want to Know How Many Calories to Eat?: Purchase my Nutrition Guide https://www.meganhardenfitness.com/product-page/nutrition-guide 🙋🏼 Follow on Instagram for fitness and nutrition tips: https://www.instagram.com/meganhardenfitness Simply follow along and pause whenever you need to! Don't forget to give me a thumbs up and subscribe to my channel here 👉 https://www.youtube.com/meganhardenfi... ____________________________________ WORKOUT DETAILS: 👉🏼 Duration: 20 MIN 👉🏼 Focus: STRENGTH + CARDIO 👉🏼 Equipment: DUMBBELLS + CHAIR OR BENCH 👉🏼 45 SEC/15 SEC REST ____________________________________ EXERCISES: 3 sets of: (45 Sec ON/15 Sec OFF) Dumbbell Box (or chair) Step-Ups PLUS 1 minute of Jump Roping in place between sets 3 sets of: (45 Sec ON/15 Sec OFF) Alternating Dumbbell Reverse Lunges PLUS 1 minute of Jogging in place between sets 3 sets of: (45 Sec ON/15 Sec OFF) Dumbbell Deadlifts PLUS 1 minute of Air Squats between sets 3 sets of: (45 Sec ON/15 Sec OFF) Dumbbell Goblet Squats PLUS 1 minute of Jumping Jacks AB FINISHER End your workout with: (if you can’t hold the movement for the entire minute, just accumulate a total of 60 seconds) 1 minute of Wall Sits (keep your thighs parallel with the floor) 1 minute of Sit-Ups 1 minute of Plank Hold 1 minute of Lying Leg Raises Remember, you can tailor my workouts to make them as hard or easy as you want just by adjusting the weight of the dumbbells. On some of the workouts, you may even choose to just use your bodyweight! As a Certified Nutrition Coach, I can’t stress this enough, but the key to seeing results with my workouts (or any workouts for that matter) is nutrition!! If you want to know the exact ratio of protein, carbs and fat that you should be eating, you can check out my Macros Blueprint here https://www.meganhardenfitness.com/macros-blueprint. With my Macros Blueprint,I'll give you theEXACT ratio of Protein, Carbs and Fat youshouldbe eating toachieveyour specific goals? This Blueprint is unique to you, based on your answers to my custom questionnaire.Whether you want to lose weight, put onmuscle, or BOTH, then my Macros Blueprint is what you need! It’s important to warm-up before you workout! So just go ahead and watch The Best Bodyweight Warmup on the Internet warmup video! https://youtu.be/hGqSLMs6NKY ▶︎ SOCIAL MEDIA Website: https://www.meganhardenfitness.com Instagram: https://www.instagram.com/meganhardenfitness/ Facebook: https://www.facebook.com/meganhardenfitness Twitter: https://twitter.com/meganhardenfit ▶︎CONTACT ME ✉︎ business@meganhardenfitness.com *business inquiries only please* Let's get HardenFit! Disclaimer: If you're new to exercise or planning on embarking on a new fitness program, you should consult your physician. This video may offer health, fitness, or nutritional information, and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk. FTC Legal Disclaimer - Some links found in the description box of my videos may be affiliate links, meaning I will make commission on sales you make through my link. This is at no extra cost to you to use my links/codes, it's just one more way to support me and my channel ☺️🙏