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Raise your hand if you have the habit of stepping on the scale the day after a holiday to assess the damage"? Just a friendly reminder that months of progress cannot be derailed by one day. So eat the Reeces! Follow @livepowerfullyco for realistic wellness for women in midlife who want to be stronger, have more energy and feel more confident. ##fitmom #womenover40 #reelsi̇nstagram
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Raise your hand if you have the habit of stepping on the scale the day after a holiday to assess the damage"? Just a friendly reminder that months of progress cannot be derailed by one day. So eat the Reeces! Follow @livepowerfullyco for realistic wellness for women in midlife who want to be stronger, have more energy and feel more confident. ##fitmom #womenover40 #reelsi̇nstagram
12 hours ago
View on Instagram |
1/5
A friendly reminder! Eat the Kit Kat (or the Twix, or the Reece's). What candy are you most looking forward to? Tell me in the comments! And follow @livepowerfullyco for more realistic wellness, Happy Halloween!! #womenover40 #fitmoms #halloween #healthyrecipes #perimenopause
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A friendly reminder! Eat the Kit Kat (or the Twix, or the Reece's). What candy are you most looking forward to? Tell me in the comments! And follow @livepowerfullyco for more realistic wellness, Happy Halloween!! #womenover40 #fitmoms #halloween #healthyrecipes #perimenopause
1 day ago
View on Instagram |
2/5
Saving you time and $$ with this healthier Starbucks spinach feta wrap. Save to make for the week ahead and follow @livepowerfullyco for more recipes and nutrition for the busy midlife working woman who is looking to get stronger, have more energy and gain her confidence back. Starbucks Copycat Healthier Spinach Feta Wrap 4 large eggs 2 cups egg whites (I used a carton of packaged egg whites) 1 cup 0% or 2% Greek yogurt, plain, unsweetened 4 oz feta cheese 1/2 cup sun-dried tomatoes, chopped (if in oil, drain and pat dry) 1 package (4 cups) baby spinach, chopped Whole wheat lavash flatbread 1/2 tsp salt Pre-heat oven to 375. In a large bowl, beat eggs, egg whites, Greek yogurt. In a rectangular baking dish, line with parchment paper (trick - spray with olive oil lightly and it will stay put). Fill dish with egg/yogurt mixture. Top with sun-dried tomatoes, baby spinach, feta cheese. Bake for 30 minutes. Cool for a few minutes after removing from the oven. Cut egg mixture into 4 pieces. Wrap each egg serving in lavash and then wrap in parchment paper. Can store up to 4 days. To reheat: Air fryer at 350 for 10 minutes (do not need to add oil) Preheated oven at 350 for 10 minutes. Could also microwave but lavash will be soggy. Estimated calorie count (will vary depending on brand of lavash: 350 calories, 10g fat, 30g carbs, 34g protein). #workingmom #workingmomlife #healthybreakfast #proteinbreakfast
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Saving you time and $$ with this healthier Starbucks spinach feta wrap. Save to make for the week ahead and follow @livepowerfullyco for more recipes and nutrition for the busy midlife working woman who is looking to get stronger, have more energy and gain her confidence back. Starbucks Copycat Healthier Spinach Feta Wrap 4 large eggs 2 cups egg whites (I used a carton of packaged egg whites) 1 cup 0% or 2% Greek yogurt, plain, unsweetened 4 oz feta cheese 1/2 cup sun-dried tomatoes, chopped (if in oil, drain and pat dry) 1 package (4 cups) baby spinach, chopped Whole wheat lavash flatbread 1/2 tsp salt Pre-heat oven to 375. In a large bowl, beat eggs, egg whites, Greek yogurt. In a rectangular baking dish, line with parchment paper (trick - spray with olive oil lightly and it will stay put). Fill dish with egg/yogurt mixture. Top with sun-dried tomatoes, baby spinach, feta cheese. Bake for 30 minutes. Cool for a few minutes after removing from the oven. Cut egg mixture into 4 pieces. Wrap each egg serving in lavash and then wrap in parchment paper. Can store up to 4 days. To reheat: Air fryer at 350 for 10 minutes (do not need to add oil) Preheated oven at 350 for 10 minutes. Could also microwave but lavash will be soggy. Estimated calorie count (will vary depending on brand of lavash: 350 calories, 10g fat, 30g carbs, 34g protein). #workingmom #workingmomlife #healthybreakfast #proteinbreakfast
1 day ago
View on Instagram |
3/5
"I'm working out and not seeing results.” - I hear this all the time. It usually comes down to 4 things (I was guilty of all 4!) 1. Expecting workouts to do nutrition’s job.
A workout burns less than you think, often 5 to 10% of your daily total. Daily movement and how you eat matter more. Track your food for three days to find the gaps. 2. Not lifting heavy enough.
Muscle grows anywhere from 5 to 30 reps, as long as you finish within 1 to 3 reps of failure. Burning and shaking feel strenuous but isn't enough to build muscle. If you could do eight more, go heavier. Lifting to failure means you can’t do another rep without your form breaking down. 3. Doing mostly combo moves instead of compound lifts. A compound lift moves more than one joint and works several muscles at once: squats, deadlifts, rows, push-ups, overhead presses. A combo stacks two moves together, like a squat into an overhead press. The weight is capped by what your shoulders can press, so your legs never get challenged enough. Do them separately and go heavier on each for a more effective workout. 4. Skipping recovery.
Muscle is built in the days after you lift. HIIT or excessive cardio on every off day, plus short sleep, and an unregulated nervous system leaves your body nothing to rebuild with. Walk more. Sleep more. Eat protein and enough carbs. Note: you shouldn't give up heart healthy cardio up completely, you just need to make sure you are sequencing it in such a way that you have recovery time as well. Three focused strength sessions done right a week can get you further than 5/6 or 7 exhausting ones. Not sure where to start? Comment REBUILD and I’ll send you my free guide with a full body workout you can do in under 30 minutes, plus the sleep, fuel, and recovery habits that make it work. #perimenopause #womenover40 #workingmom #workingmomlife
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"I'm working out and not seeing results.” - I hear this all the time. It usually comes down to 4 things (I was guilty of all 4!) 1. Expecting workouts to do nutrition’s job.
A workout burns less than you think, often 5 to 10% of your daily total. Daily movement and how you eat matter more. Track your food for three days to find the gaps. 2. Not lifting heavy enough.
Muscle grows anywhere from 5 to 30 reps, as long as you finish within 1 to 3 reps of failure. Burning and shaking feel strenuous but isn't enough to build muscle. If you could do eight more, go heavier. Lifting to failure means you can’t do another rep without your form breaking down. 3. Doing mostly combo moves instead of compound lifts. A compound lift moves more than one joint and works several muscles at once: squats, deadlifts, rows, push-ups, overhead presses. A combo stacks two moves together, like a squat into an overhead press. The weight is capped by what your shoulders can press, so your legs never get challenged enough. Do them separately and go heavier on each for a more effective workout. 4. Skipping recovery.
Muscle is built in the days after you lift. HIIT or excessive cardio on every off day, plus short sleep, and an unregulated nervous system leaves your body nothing to rebuild with. Walk more. Sleep more. Eat protein and enough carbs. Note: you shouldn't give up heart healthy cardio up completely, you just need to make sure you are sequencing it in such a way that you have recovery time as well. Three focused strength sessions done right a week can get you further than 5/6 or 7 exhausting ones. Not sure where to start? Comment REBUILD and I’ll send you my free guide with a full body workout you can do in under 30 minutes, plus the sleep, fuel, and recovery habits that make it work. #perimenopause #womenover40 #workingmom #workingmomlife
2 days ago
View on Instagram |
4/5
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
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Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
3 days ago
View on Instagram |
5/5
@eatbeautifullyblog

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