In today’s highly connected world, there is no shortage of information out there on weight loss, dieting, and exercise. It’s easy to think you can go it alone by just following the latest fad diets, free resources on social media, or influencers.

But when eating keto leaves you too hungry to stick to it, the resources all contradict each other, and the influencers are 25-year-olds who have no idea what menopause is like, you might — like many others — be left frustrated and spinning your wheels.

Many women reach out to me who are tired of struggling to lose weight on their own but admit that when it comes to coaching, “I really didn’t know what to expect.”

Hiring a coach can be extremely beneficial as long as you’re clear on how to choose the right coach, what to expect from them, and what people often get wrong about coaching.

When you hire a coach to help you lose weight, you put an expert in your corner who knows you and brings in their experience to help you reach your specific goals.

This shortens the learning curve for you with both the numbers and lifestyle part of the journey. Sure, you can go download a meal plan or search online for the perfect “hack” to set your macros, but a coach knows what all of those numbers mean. More importantly, they know how to teach you to apply those numbers to your specific weight loss journey.

Most people gain weight back after just following a fad diet or a meal plan because they were taught nothing and it wasn’t customized to their body. But your coach will help you determine and adjust your nutrition guidelines in a way that is sustainable for your lifestyle.

This means that — with the best coaches — one day you’ll gain enough knowledge to sustain your weight loss independently.

In the meantime, your coach will also be your accountability partner. They are a trusted person to reach out to when you’re struggling or to celebrate your wins.

This is not an easy journey. And while you won’t be struggling 100% of the time, it is a shift, especially when you’re making changes and learning something new.

Your weight loss journey impacts so many areas of your life: your confidence, your health, your security, your routines, and more. Having someone who gets it, who’s been there, and who has helped others through the exact same problems can keep you going when you want to stop.

We’ve gone over what coaching is, but I’d like to also address what coaching isn’t.

I always say that a coach can’t want the results more than the client. That might sound obvious, but here’s what that looks like in practice. A coach can provide great accountability, but we cannot make our clients show up, log their food, or do their workouts.

Hiring a coach isn’t a substitution for being willing to change your lifestyle. The responsibility is still with the client to show up, ask questions, and follow the steps of their program. Coaches can give you a nudge or help adjust things when something isn’t working…

But our clients have to tell us when things are or aren’t working. We’re not mind readers. (I wish that we were!)

Another common misconception about weight loss coaching is thinking that, now that you have a coach, you’re going to magically lose ten pounds per month, every month.

The body doesn’t work that way, and anyone who tells you they can help you do that is not a a good coach.

Nobody’s weight loss journey is linear. Some weeks you may not even lose weight! But what a coach does help with is figuring out why that happened, seeing if anything in your program needs adjustment, and helping keep you motivated to move forward.

So you’ve evaluated the benefits and misconceptions and decided you want to hire a weight loss coach. But these days it seems like anyone with a TikTok or Instagram account is launching their own services, so how do you find the right one for you?

A great place to start is looking at your coach’s qualifications. What certifications have they earned? How many years of experience do they have? Who are their other clients — have they helped women just like you? Do they have success stories or testimonials from clients that you can read through?

These are some of the most important questions to research or ask up front, especially for post-menopausal women. Our bodies have experienced so many changes and have very different needs than, say, a 30-year-old male body builder.

That is all easily verifiable information, probably (hopefully) available on your prospective coach’s website or social media accounts.

But for such a deeply personal and emotional journey, there are a few other questions I recommend you ask yourself after meeting with a coach or gathering information.
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• Do you feel like this coach is a good match for you?
• Do you like their style?
• Does the way that they communicate resonate with you?

Not every coach is the right fit for every person, and that’s okay. What’s most important is that you feel comfortable with the person guiding you through your weight loss journey.

Not convinced you want to hire a weight loss coach? We’ve helped hundreds of women see results, and (speaking of what you should look for in a coach) we’ll share some with you here.

Hopefully these incredible women inspire you to realize that change IS possible, and you CAN do this.

If you’re ready for change, ready for results, and ready to follow through consistently, then you’re ready for coaching.

Take your time researching coaches you’re interested in working with. When you have one in mind, schedule a time to talk with them so that you understand their philosophy and area of expertise. The coach will also get a sense of what your goals are and what you’re looking for so they can recommend a program or plan for you.

Finding a coach who’s the right fit is the first, exciting step in your weight loss journey.

If you want to schedule a time to chat about your options, head over to our Get Started page and book a FREE discovery call to get more information, talk about your journey and see if there's a coaching path is right for you.

If you’ve begun a weight loss journey, chances are you’ve heard people say your metabolism plays an important role in that process.

However, weight loss is just one phase of your metabolic journey because your metabolism is not static. It adapts to your body, changing based on how much you eat, how much you move, your sleep, your hormones, and even how stressed you are.

When you’ve been working on weight loss and eating in a calorie deficit, your metabolism adapts downward. That’s normal as your body learns to use its calories more efficiently.

But if you stay in “weight loss mode” for an extended period of time, you begin to see problems:
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• Your metabolism stays suppressed
• You lose muscle mass (which we cannot afford to lose as postmenopausal women)
• Your hormones get out of balance
• Your energy tanks
• Eventually, weight loss stalls completely

If you only know how to lose weight, but you don't know how to maintain it, build your metabolism back up, or build muscle to support your body as you age, then you're missing three-quarters of the picture.

There are four phases of your metabolic journey. I call them the 4 R’s: reduce, reverse, remain, and rebuild.

Each one has its purpose and place in your weight loss efforts.

This phase is the one everyone thinks of when discussing metabolism: your fat loss phase. 

This is when you’re eating fewer calories than your body burns so it uses stored fat for energy.

And who doesn’t love a phase titled “get smaller” when researching weight loss?

However, not everyone should jump right into this phase.

You're ready to Reduce if:

• You haven't been in a deficit recently (or not for very long)
• Your energy is good and stable
• You're sleeping reasonably well
• Your stress is manageable
• You're ready for the structure that fat loss requires

You're NOT ready to Reduce (or it’s time to move on) if:
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• You've been dieting for months or years without a break (even if you haven’t hit your goal weight yet)
• You've been eating very low calories and can't lose weight
• Your weight loss has completely stalled despite being in a deficit
• You're losing strength at the gym
• Your energy is lower, your sleep is suffering, or your mood is off

Most people think they should stay in this phase until they hit some magic number on the scale. But this isn’t true. Sometimes the best thing you can do for long-term fat loss is to STOP losing for a while and rebuild your metabolism.

And if you are ready to reduce, please remember this does not mean crash dieting! Especially for post-menopausal women. Our hormones are already in flux, and our muscle mass is declining with age. Jumping right into a large calorie deficit makes both of those things worse.

If “reduce,” isn’t the right phase for you or it’s time to move on, you might be ready for Reverse.

In this phase, you gradually increase your calories — usually carbs — after a period of fat loss. This phase teaches your body that food is abundant again and that it’s safe to increase metabolic output.

I know you might be wondering how eating more will help your weight loss journey, but let me be clear: reverse dieting is not the same as going back to how you ate before.

It’s all about strategically adding (healthy) food in a controlled way while monitoring your body’s response. Many women actually get leaner during the reverse phase because their metabolism ramps back up. This is how you keep results while eating more.

What you'll notice:
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• The scale might go up 1-3 pounds initially (because of water and glycogen — NOT fat)
• Your energy improves
• You sleep more soundly
• Your strength in the gym increases
• Your mood stabilizes

Reverse dieting might take 4-8 weeks of working with your coach to find your maintenance level, and once you do, you’re ready for the next phase.

This is your maintenance phase. You’re now eating enough to maintain your current weight — not losing but not gaining either.

As already mentioned, this does not mean returning to old bad habits. In a properly-structured coaching program, you will learn how to eat in a healthy way that both supports maintenance and a lifestyle that works for you.

“Remain” is a step so many people skip or don’t give its due because they’ve only focused on dieting until the weight is off, not on building better habits.

A mistake I’ve seen often with clients who reach their goal is that they think, “Great, I’m done!” Then they relax any structure, and their weight comes back.

If you don’t want to spend years gaining and losing the same 10 pounds, make sure you do not skip this phase.

What you're learning in Remain:

• What your body needs to generally maintain your weight
• What wiggle room do you have — how to balance healthy eating with occasional indulgences
• What your metabolism can and can't handle
• How to navigate social situations, vacations, and holidays without derailing

This phase is where you’ll want to spend most of your time once you’ve hit your goal weight. You want to live in Remain, with occasional intentional periods of Reduce (nobody’s perfect) or Rebuild as needed.

You might be wondering why a fourth phase is even needed. After all, haven’t we covered losing weight, bringing your calories back up, and keeping the weight off?

Yes, but Rebuild is another important step in your metabolic journey. This is your muscle-building phase: it’s just as important to your health, especially as a post-menopausal woman.

In this phase, you gradually work your way up to a slight calorie surplus (a little more than you were eating in maintenance). Much like the Reverse phase, this does not mean you just jump into eating a ton more food.

And those calories aren’t purposeless; they’re used to supply your body with the extra energy needed to build muscle while you’re strength training.

Why Rebuild matters MORE as we age:

• We lose muscle naturally after menopause (up to 3-8% per decade)
• Muscle protects bone density
• Muscle is metabolically active: more muscle = higher metabolism
• Muscle improves insulin sensitivity
• Muscle supports functional strength as we age (carrying groceries, playing with grandkids, getting up off the floor)

Work with your coach or a certified personal trainer to develop a strength training program that’s right for you.

Now you understand all four phases, how do you know which one is your correct starting point?

Choose REDUCE if:
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• You have fat to lose and you haven't been in a deficit recently (or for very long)
• Your energy is good and strength is stable
• You're mentally ready for the focus and structure of fat loss
• You haven't been in Reduce for more than 6-8 months

Choose REVERSE if:

• You've been in Reduce for 6+ months
• Weight loss has stalled completely
• You're losing strength, energy is low, sleep is poor
• You're at or near your goal weight and ready to transition to maintenance
• You want to "reset" your metabolism before another round of fat loss

Choose REMAIN if:

• You've completed Reverse and found your maintenance range
• You're happy with your current weight/body composition
• You want to practice maintaining for a while before your next goal
• You're navigating a busy or stressful season and need stability

Choose REBUILD if:

• You're at or near your goal weight
• You want to build muscle and strength
• You're willing to see the scale go up slightly
• You've been at maintenance for a bit and feel ready for a new focus
• You're losing muscle due to age and want to fight back against that

Remember: you’re on a metabolic journey that will help you lose the weight and keep it off.

These four phases give you the tools to take control of your metabolism, your body composition, and your health.

Not sure where to get started?

Click here to book a free discovery call with me today and find out how we can help!

You showed up. You pressed play on the workout or walked into the gym. You moved your body for 30 minutes. That should count, right?

Yes—and no.

Movement is always worth celebrating. Especially as a woman navigating the changes that come after 50—joint stiffness, fatigue, slower recovery, maybe even a little internal resistance that wasn’t there before.

But here’s something that often gets missed: The way you show up in a workout, mentally speaking, can make or break the results you get from it.

The connection between your mind and your muscles isn’t just a fluffy concept. It’s real, it’s powerful, and it could be the missing link between “going through the motions” and actually building the strength, tone, and energy you’re working so hard for.

Let’s break it down.

When you’re exercising and thinking about everything except what your body is doing (your to-do list, your worries, how tired you are), you’re not fully activating the muscles you’re trying to work.

But when you tune in, when you focus your attention on the movement, the contraction, and the feeling of effort, you increase your muscle engagement. You sharpen your form. You recruit more fibers. You get more results.

This is known as the mind-muscle connection, and research backs it up: focusing on the muscles you’re working can improve strength, hypertrophy (muscle growth), and overall training efficiency.

In simpler terms? You’ll get more out of the same workout just by being more mentally present.

During and after menopause, our bodies respond differently to exercise. We naturally lose muscle mass, our hormones shift, and recovery slows down.

So if you’re putting in the time and effort to work out, it’s worth making that time work for you.

Mindless movement burns some calories, sure.

But mindful movement builds strength.

It improves your balance, coordination, and connection to your body, which are crucial for long-term health and independence.

And maybe most importantly? It gives you back a sense of agency. You’re not just following someone else’s routine. You’re inhabiting your body. You’re training with intention.

There’s another piece to this that deserves just as much attention: the state of mind you bring into a workout.

Have you ever started a workout already feeling defeated, frustrated, or scattered?
Maybe you pushed through, maybe you quit early, or maybe you just went through the motions and barely remember what you did.

That’s not failure. That’s being human.
But if it happens often enough, your brain starts to associate working out with that negative emotional state. You start to dread it—even if it’s helping you.

This is why preparing your mind for a workout can be just as important as preparing your body.

You don’t need to be in a perfect mood or wait until your energy is high. But you can:

Take a few deep breaths beforehand.

Set an intention. Something like:

• “I’m doing this so I can take care of myself now, and as I get older.”
• “I’m doing this so I have the energy and strength to do the things I love in life.”
• "I'm doing this for the version of me who prioritizes herself and her health."

Remind yourself that this is a form of self-care, not punishment.

Choose music or a setting that lifts your mood or makes you feel strong.

These small shifts help you approach your workout from a place of empowerment instead of obligation.

This is especially important for women over 50 who’ve spent years being told that exercise is about willpower, burning calories, or chasing a certain number on the scale.

But working out doesn’t have to be a battle.
It can be an act of self-connection. Of strength-building. Of care.

When you engage your mind with your body, you shift the purpose from getting it over with to getting something out of it.

And that’s when everything changes.

So Where Do You Start?

Start simple.

Next time you work out:

Tune into how your body feels during each movement

Focus on the muscles you’re using (your glutes in squats, your back in rows, etc.)

Notice your posture and breath.

Set an intention before you begin.

And if your mood is off, ask: What do I need to feel more grounded before I begin?

These aren’t tricks. They’re tools.

And the more you use them, the stronger both your body and your mindset will become.

Movement in midlife isn’t about proving anything to anyone else.

It’s about coming home to your body, building resilience, and honoring what you’re capable of.

So the next time you lace up your sneakers, remember:

You’re not just working your body.

You’re training your mind to stay present, strong, and rooted in self-respect.

You’re worth that effort—and the results that come from it.

Need support with building better workouts, stronger habits, and a mindset that sticks?

Check out my "Get Started" page here to see what we have to offer. You can book a free call to chat and we can talk about where you are now, where you want to be, and how to get there effectively and sustainably.

If you’ve ever found yourself standing in the kitchen after a long, exhausting day, reaching for the snacks you didn’t plan to eat or finishing a meal and immediately hunting for something sweet even though you’re not physically hungry, you’re not alone.

For many women over 50, especially during and after menopause, emotional eating becomes a quiet struggle. It often hides behind phrases like “I just needed a treat” or “I’ll start over tomorrow.” But beneath those moments is usually something deeper: a need for comfort, for calm, for escape.

And here's the truth, there’s no shame in that. Emotional eating is human. But understanding it is the first step to feeling more in control again.

Emotional eating means turning to food to soothe or suppress emotions, rather than to satisfy physical hunger. It’s not about lack of willpower or being “bad” at dieting. It’s a coping mechanism. One that often starts quietly and becomes more automatic over time.

Here’s the key: emotional eating is not an eating disorder. It’s a non-pathological eating behavior, meaning it’s common, especially among women, and often connected to stress, hormones, and life transitions—like menopause.
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That doesn’t make it any less frustrating or disheartening when you’re trying to lose weight and feel like food has more power than you do. But it does mean you're not broken. You’re navigating a challenge that’s more emotional than nutritional.

Emotional eating doesn’t usually start all at once. Maybe it began with a piece of chocolate after a hard day. Or late-night snacking during a stressful season of life. Over time, it becomes a go-to way of dealing with rather than feeling.

It often escalates in midlife because of:

• Hormonal shifts during menopause that increase cortisol and reduce serotonin
• Changes in sleep, energy, and metabolism
• Life stress: caregiving, empty nest transitions, retirement worries
• Long-held patterns of “eating to cope” that were never addressed

These moments are often layered with guilt: “Why did I do that?” followed by harsh self-talk or the “I’ve already messed up, so I may as well keep going” spiral.

If you’ve experienced it, you know.

​Emotional eating is different from regular hunger:

• It feels urgent—like a craving that needs relief now.
• It usually centers around specific comfort foods.
• It often happens when you're tired, anxious, lonely, overwhelmed, or sad.
• It’s followed by a wave of guilt, frustration, and a vow to “do better tomorrow.”

But “tomorrow” never works until we address why it’s happening.

This cycle: emotional trigger → food → guilt → more emotional stress → more food—can sabotage even the best-laid weight loss plans. Not because you’re doing anything wrong, but because your emotional needs aren’t being met in other ways.

The physical consequences can include:

• Weight fluctuations due to irregular eating patterns
• Increased fat storage due to elevated cortisol
• Disrupted hunger cues and digestive function
• Long-term stress on your metabolic and emotional health

Emotionally, the impact can be even more significant. It can feel isolating. Shame-inducing. Like your body is working against you, just when you want to feel better.

The first step is not restriction. It’s not removing the food. It’s removing the shame.

Recognizing emotional eating with compassion is a powerful shift. From there, you can start to build new tools—ones that help you regulate emotions in healthier ways and reconnect with your body’s true needs.

And no, it’s not a quick fix. But it is absolutely possible. I work with women every day who are learning to eat with awareness, fuel their bodies, and handle emotions without numbing them.

Emotional eating is an eating behavior that is caused by the need to soothe emotions and strong feelings such as stress, anxiety, boredom or sadness. The key is to address the shame and feelings around the behavior rather than simply removing food and thinking the struggle is fixed. It’s a process that takes time and patience and compassion for yourself. Becoming aware of it is the first step and then choosing a compassionate way to help you work through the struggle is essential.

If you're looking for help with your eating habits and weight loss after 50, we can support you!

We take an individualized approach to developing healthy eating habits, so if emotional eating is something you're struggling with alongside weight loss, we can help you dig into that gradually and compassionately while still making progress along the way.

Ready to find out?

Click here to book a free discovery call with me today and find out how we can help!

Many women over 50 believe that experiencing leaks, a weak bladder, or pelvic discomfort is just a normal part of aging. After all, it seems like every other woman is dealing with the same thing. But while these issues are common, they are not inevitable or something you simply have to accept.

Your pelvic floor muscles, like any other muscles in your body, can be strengthened and supported to function properly. You don’t have to live with discomfort, embarrassing leaks, or the fear of losing control! There are proven steps you can take to regain strength and confidence.

So what exactly is the pelvic floor anyways?

The pelvic floor is a group of muscles and connective tissues that sit at the base of your pelvis, kind of like a hammock or a supportive sling. These muscles help hold up your bladder, uterus, and bowel, keeping everything in place and functioning properly. They also play a big role in core strength, stability, and even sexual function. When these muscles weaken or become too tight, it can lead to issues like bladder leaks, discomfort, and even pelvic organ prolapse. Keeping them strong and balanced is essential for overall health and well-being.

A weak pelvic floor can cause a variety of issues that impact daily life. Some of the most common symptoms include:
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• Urinary leakage when sneezing, coughing, or exercising
• Frequent urges to urinate or difficulty fully emptying the bladder
• Pelvic organ prolapse, where organs shift downward due to lack of support
• Lower back pain or a feeling of heaviness in the pelvic area
• Discomfort during intimacy due to weak or tight pelvic muscles

If you’re experiencing any of these, don’t worry. There’s a lot you can do to regain strength and control.

The good news is that you can rebuild pelvic floor strength at any age. Here are five effective ways to get started:

1. Master the Core Breath

Many women unknowingly hold their breath or brace their core incorrectly, which can put unnecessary strain on the pelvic floor. Core breathing, also known as diaphragmatic breathing, helps engage the deep core muscles and improve pelvic floor coordination.

Practice deep belly breaths, allowing your ribcage to expand on the inhale.

As you exhale, gently engage your lower belly and lift your pelvic floor muscles.

Avoid forceful contractions—this is about connection, not clenching.

2. Do More Than Just Kegels

Kegels, or contracting and relaxing the pelvic floor muscles, are helpful but not a one-size-fits-all solution. Many women do them incorrectly or overuse them without balancing with relaxation.

Instead of mindlessly squeezing, practice contracting and fully relaxing the muscles.

Combine Kegels with core breathing for better effectiveness.

If you’re experiencing tightness or discomfort, focus on gentle stretching before strengthening.

3. Strengthen the Supporting Muscles

Something I think a lot of people forget is that your pelvic floor doesn’t work alone! It’s part of a network that includes your glutes, inner thighs, core, and lower back. A well-balanced strength routine will help these muscles support your pelvic floor better.

Try glute bridges, squats, and side lunges to improve pelvic stability.

Avoid excessive abdominal crunches, which can create pressure on the pelvic floor.

Work on overall posture, as poor alignment can weaken pelvic muscles.

4. Fuel Your Muscles with Proper Nutrition

Muscle strength isn’t just about exercise. It’s also about giving your body the right nutrients to support tissue repair and function.

Focus on protein-rich foods like lean meats, fish, eggs, and plant-based sources.

Include collagen-boosting foods (bone broth, citrus, berries) to support connective tissue health.

Stay hydrated, as dehydration can lead to bladder irritation and worsen symptoms.

5. Move Throughout the Day & Reduce Sitting

Sitting for prolonged periods puts excess pressure on the pelvic floor and weakens it over time. Movement is key to keeping these muscles engaged.

Take regular standing and stretching breaks if you sit for work.

Incorporate gentle activities like walking, yoga, or pilates to encourage circulation and mobility.

Use a stability ball or ergonomic chair to improve posture and reduce pressure.

Need More Help?

If you’re ready to take control of your pelvic floor health, our Pelvic Floor: Strengthen & Restore program is designed specifically for women over 50. This step-by-step program will guide you through exercises, breathing techniques, and lifestyle changes to help you regain strength, confidence, and comfort.

Click here to learn more and start your journey to a stronger pelvic floor today!

Navigating the world of dieting can feel like walking through a maze—especially for women over 50, who face unique challenges during and after menopause.

With an endless stream of trendy diets promising rapid results, it’s all too easy to fall into common pitfalls that ultimately derail your progress. 

It’s not really your fault though.

The diet industry has perpetuated and encouraged many types of unhealthy behaviors when it comes to losing weight. This coupled with an abundance of misinformation online and misinformed professionals who, frankly, often know nothing about dieting and weight loss, especially for women over 50, it’s no wonder people have wound up with unhealthy dieting behaviors that can be difficult to break.

In this blog post, we’ll break down these common dieting styles, reveal the red flags to watch out for, and explain why these methods often do more harm than good. By understanding the behaviors that might be sabotaging your health goals, you can take the first step toward a more balanced, long-term approach to nutrition—one that honors your body’s unique needs during this stage of life. Let's explore the dieting traps together and uncover a path to lasting wellness and vitality.

A Calorie Slasher is someone who drastically reduces their calorie intake in an attempt to lose weight quickly. They often aim for extremely low numbers, like 1,000 calories (or less) per day, regardless of their body’s needs. Some common behaviors include skipping meals, ignoring or distracting themselves from hunger signals, choosing low-calorie, but nutrient-poor foods (like rice cakes or very plain salads), obsessing over the calorie number vs the quality of the food.

The Danger of This Style:

The Calorie Slasher risks slowing down their metabolism, making it harder to lose weight long-term, losing muscle over time due to not eating an appropriate nutrient-dense diet and fueling their body, a lack of energy and focus throughout the day, and an increased likelihood of binge eating due to deprivation.

A Carb Cutter is someone who completely eliminates or severely restricts carbohydrates from their diet, believing that carbs are the main reason for weight gain. They often fear all carbs, including nutritious options like whole grains, fruits, and legumes in with processed foods. Common behaviors include eating mostly proteins and fats, feeling guilty or anxious when consuming any carbohydrate, cutting out breads, pastas, fruits, potatoes, and stressing out over what they can eat throughout the day.

The Danger of This Style:

The Carb Cutter is likely experiencing a lack of energy throughout the day and possibly even some brain fog, may experience digestive issues due to cutting out too much fiber, may eventually trigger intense cravings for carbohydrates that are often difficult to control, and have extreme anxiety when consuming carbs.

The Weekday Warrior is the queen of “starting Monday” and faithfully does so each week. They tell themselves they are going to be perfect throughout the week and often follow through with this but then feel they deserve a break on the weekends. They break their streak of healthy eating to have their cheat meal which often turns into multiple cheat meals, and then beats themselves up and goes back to dieting as close to perfectly as possible at the start of the week again.

The Danger of This Style

The Weekday Warrior risks an unhealthy relationship with food by being in a constant cycle of restriction and overindulgence, they often end up yo-yo dieting, experience a lot of guilt and shame around their eating habits, undo any progress they’ve made throughout the week when they were beginning their caloric deficit, and begins to lose faith in themselves, feeling they can only follow through under very specific circumstances.

The Fad Follower constantly chases the latest diet trends, hoping that the newest “miracle” plan will be the ultimate solution to weight loss. Rather than sticking to a balanced, sustainable approach, they jump from one trending diet to another without giving their body—or their habits—a chance to adapt. Their behaviors include hopping on new trends, inconsistency with healthy eating, having a “quick-fix” mentality and making decisions influenced by others.

The Danger of This Style:

The Fad Follower will often get disappointed by constantly feeling hopeful they’ve found the thing that will finally work and being let down again. They can confuse their bodies by constantly switching up approaches, sometimes to extreme measures depending on what the fad diet calls for, and have unsustainable results because these diets are often, well, unsustainable long-term, being too strict or too unrealistic to follow.

​The All or Nothing Eater is someone who views dieting in black-and-white terms—if they can’t follow their plan perfectly, they feel like they’ve completely failed. This mindset often leads to cycles of extreme restriction followed by overindulgence. They struggle with perfectionism, often put lots of pressure on themselves, and oscillate between extreme control and complete abandonment of their eating plan.

The Danger of This Style:

The all-or-nothing mindset creates unrealistic pressure for perfection that can lead to emotional distress. This extreme approach can result in cycles of strict restriction followed by binge eating when a small slip-up occurs, damaging their relationship with food and making it hard to maintain balance. Ultimately, this style of dieting is unsustainable because it fosters burnout and prevents the development of long-term, healthy eating habits.

The Emotional Eater turns to food as a way to cope with emotions rather than simply nourishing the body. When stressed, sad, anxious, or feeling any other big emotion, they often reach for comfort foods—typically high in sugar, fat, or salt—to quickly soothe negative feelings. They can often eat mindlessly, they crave comfort foods, they overeat or binge, can feel shame or guilt around eating, and can avoid problem solving.

The Danger of This Style:

Instead of maintaining a consistent, nutrient-dense meal plan, emotional eating leads to unpredictable calorie intake and poor nutritional choices, which can derail weight loss efforts. The temporary relief provided by comfort foods is often followed by guilt and regret, fueling a destructive cycle that not only sabotages progress but also makes it difficult to develop healthier, long-term coping strategies for managing both emotions and diet.

The Quick-Fix Seeker is someone in search of that “miracle” solution to weight loss. They will often try new detox teas, pills (not prescribed by a doctor), extreme cleanses, or any trendy diet promising dramatic results with little effort. They will jump from one quick fix to another, are pulled in by bold marketing promises, are used to prioritizing speed over sustainable approaches to weight loss, and overlook the importance of building healthy habits.

The Danger of This Style:

Quick-fix solutions might offer short-term results, but they rarely lead to lasting success. Some of the products they gravitate towards could actually do more harm than good as well. The approach often ignores the need for a balanced diet, regular physical activity, and proper self-care, which are essential for long-term weight management. They risk wasting their time and money, nutritional imbalances, and neglected lifestyle habits.

Unhealthy dieting behaviors rarely lead to the lasting results you’re aiming for—instead, they can leave you with a strained relationship with food and force you to spend more time fixing these issues than actually reaching your weight loss goals. The first step toward meaningful change is simply recognizing that these habits are in play. If you see yourself in any of these dieting styles, know that it’s perfectly okay to ask for help; reprogramming ingrained habits into healthier behaviors is challenging, and you don't have to do it alone.

I'd love to hear from you—comment below with which style resonates with you the most, and let's start a conversation about embracing a more sustainable, nurturing path to wellness.

It's not just about the number on the scale... It's about your metabolism!

If you’re a menopausal woman and your goal is to lose weight, I want to set a few things straight and help you reach your goals.

One of the biggest mistakes women make is thinking of their bodies as calculators; calories in and calories out. They think as long as they create a deficit (eat fewer calories than expended), they’ll lose weight.

Now it is true that you need a caloric deficit to lose weight. But at the same time, it's not quite that simple.

If your metabolism isn’t healthy to begin with and has been slowing down, which it naturally does with age, you’re going to need to understand how to work with it in order to change it. Simply cutting back on food, which has the potential to slow it down even further, and engaging in more exercise, might actually do you more harm than good.

Let’s start by explaining what exactly the role of the metabolism is so you can understand what it’s goal is in your body.

To put it simply, the metabolism is trying to convert food into energy to fuel your body’s processes. Basically, it’s trying to keep you alive. The thing is though, it can only work with what you give it.

Say you worked for a company and your metabolism was your coworker. They always work to meet deadlines, are always putting out fires whenever necessary, and are constantly making sure everyone has everything they need to do their jobs properly. Sounds like someone you want to work with right?

But say your boss has some communication issues, doesn’t provide everyone in the company with the tools they need to succeed, doesn’t follow any sort of routine and doesn’t listen to what you or your amazing coworker is trying to say.

All that work your metabolism is doing ends up being wasted most of the time because the person in charge refuses to listen to feedback and is regularly adding more demands and more stress to the job than necessary. This means no matter how hard it has worked, it always ends up looking bad and not being successful even when they try their hardest.

Without seeing that it’s the “boss” who has made all the mistakes, it would be easy to think the employee is the one who is ineffective, but the truth is, there is more to this than meets the eye.

I want you to think of your metabolism as a stress barometer. Any stress you put on your body is going to affect your metabolism by causing it to slow down. So if you’re the boss in question and your metabolism is your employee, you can’t keep putting so much stress on it and expect it to do its job correctly.

And this stress can come in many different forms; work, struggles in a relationship, money problems, lack of sleep, over working, and even from over exercising and under eating. The end result of this stress is increased body fat and decreased muscle.

You see, muscle is metabolically active tissue. Meaning it needs more energy to exist. This is why it’s one of the first things to go when your metabolism is stressed.

Along with stress you’re most likely not moving as much as you used to and not eating the right nutrients to support your metabolism.

So, let’s stop focusing so much on the scale and instead take a look at your lifestyle, how you’re treating your body, and how to change your body composition.

Instead, I want you to shift your mindset from 'weight loss' to ‘energy gain.’

Focus on fueling your body with the right foods and moving in ways that feel good to you.

Let’s start with your nutrition. As we head into menopause we need more protein than we ever did before so start there. Aim for about 30 grams of protein per meal. Carbohydrates and fats are going to be different for everyone as we all have unique metabolisms. This is why it’s important to work with a professional to help determine your starting point.

When thinking about nutrition, I want you to think about being that “boss” your body needs, though. If you’re going to be an effective boss to your body, you’re going to need to communicate with it properly, which means understanding what it can and cannot handle. You can figure this out by starting to record what you eat and how your body responds to it. If you increase your protein and add in veggies twice per day and your jeans start fitting more comfortably, your energy is up and you drop a couple of pounds, chances are you’re heading in the right direction.

I know you may be thinking that recording what you eat is a pain and you’ll probably just remember what you ate, but trust me, it’s a lot easier to forget than you think. Creating a solid base understanding of how your body is responding to the foods you’re eating, positive or negative, is going to help you move forward in the right direction. A professional coach or nutritionist can help you figure out what it all means as well.

If you really hate writing down your food, I would highly recommend at least taking pictures of each meal throughout the day so you can look back at it when examining how the past day or week went.

Next let’s work on movement. Strength training is absolutely necessary for building muscle and maintaining a healthy weight, especially as we get older and we lose muscle even quicker. But you also need to find a way to move that makes you feel good.

Not only will you feel a difference physically, this is going to make your entire weight journey much more enjoyable. Which also means sustainable.

Just like any good boss knows, work should still be enjoyable for the employees that have to do it. So give yourself something fun to do. Find group activities you like, maybe a fun sport or simply go for walks and listen to music. Let yourself discover the joy movement and activity can bring into your life.

When you focus on these things, you’re going to find your metabolism responding quite differently to your efforts. It’s going to be able to do its job more effectively and you’re going to see so many benefits from shifting the focus from “weight loss” to figuring out how to work enjoyably and effectively with your body.

What does it mean to have balanced hormones? In short, it means that hormones are in a constant state of homeostasis (normal levels) throughout the day and night. It's essential to keep our hormones balanced because hormones regulate a number of different processes in the body, including the metabolism.

We balance our hormones and metabolism through nutrition, movement, and stress management. When these are balanced, we can achieve weight loss.

Women mistakenly believe that one thing—one diet, one magic workout—will change everything and finally allow them to reach their goals. The problem with this type of thinking is that you need to look at the whole picture. It's never about one thing.

Our bodies are complex and uniquely different from everyone else, so what we really need to do is learn what our bodies and minds need, not the latest weight loss trends.

To be successful when it comes to weight loss, you need to be focusing on three areas:
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1. Balanced Nutrition That Works With YOUR Metabolism
2. The Right Amount of Strength Training
3. Managing Your Stress

​Let's dive into each of these areas and examine them a little more closely.

When your nutrition is balanced, your hormones are balanced. You do this by finding the right macronutrient balance for you.

How do you know you're in balance?

• No hunger or cravings
• Your energy levels are consistent throughout the day.
• You start sleeping better.
• You're not experiencing mood swings

Here's how balanced nutrition helps regulate hormones:
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• Macronutrients: Carbohydrates, proteins, and fats each play a specific role in hormone production and balance. For instance, healthy fats are essential for the production of hormones like estrogen and progesterone.
• Micronutrients: Vitamins and minerals like magnesium, zinc, and vitamin D are crucial for hormone health. Deficiencies can lead to imbalances.
• Blood Sugar Regulation: Eating balanced meals that include protein, fat, and fiber helps stabilize blood sugar levels, preventing insulin spikes that can lead to fat storage and hormonal imbalances.
• Gut Health: A healthy gut microbiome is vital for hormone metabolism. Consuming probiotics and prebiotic-rich foods supports gut health and, consequently, hormone health.

Many people don't know this, but strength training plays a significant role in balancing your hormones.

Strength training increases testosterone, which is important for muscle growth and also enhances energy levels, libido, and overall vitality.

Resistance training helps muscles become more sensitive to insulin, reducing risk of insulin resistance

Exercise does increase cortisol levels, but consistent training helps you regulate and reduce overall cortisol levels in the long term.

Elevated Endorphin levels – strength training stimulates endorphins (neurotransmitters), which impact stress levels and contribute to a better hormonal balance.

It helps you hold on to muscle as you age, supporting healthy hormonal function by preserving and building muscle.

All three areas are just as important as the next, but I have to say without stress management, you won't see the benefits of the other two.

Cortisol regulation – As women age, cortisol regulation becomes increasingly important. Stress management aids in controlling cortisol levels, preventing its adverse effects on bone health, muscle mass, and overall well-being in women over 50.

Managing stress positively impacts mental health, sleep quality, and overall quality of life, directly affecting hormonal balance and general well-being.

Hormonal changes during menopause can affect heart health. Stress management techniques help mitigate stress-related cardiovascular risks, promoting heart health in women over 50.

Drinking alcohol is part of life for many adults. It's often seen as a way to unwind or as something fun to do socially with friends. That being said, it also has its drawbacks when it comes to weight management.

As much as you may like to indulge in your favorite alcoholic beverages, it's essential to know how it affects the body, especially when you have a specific health goal, such as weight loss. There's nothing wrong with a bit of indulgence here and there, but I'll be honest with you. Too much alcohol can sabotage your goals.
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No, I'm not saying you must be some unrealistic, perfect robot and never enjoy your favorite glass of Chardonnay! But I do want you to be informed about how it affects your weight loss goals so you can make the right decisions about how or if you want to include alcohol in your diet.

It's important to note that alcohol is full of empty calories, which means it has calories but with no nutritional value. When you drink, you increase your calorie intake with no real benefit.

Not only is alcohol void of any nutrients, but it also inhibits the absorption of nutrients like glucose, amino acids, and minerals in the small intestine, including vitamin B12, B1, folic acid, and zinc. This is because the body prioritizes metabolizing alcohol over other nutrients because alcohol is toxic to the body. Therefore, the more you drink, the less you are benefiting from these essential nutrients.

Alcohol is a toxin and as such your body needs to deal with this toxin (get rid of it) before it can deal with other functions such as burning body fat or building muscle. It usually takes about 24 hours for your body to burn off alcohol. So that workout you did in the morning after you have a few drinks…  didn't do much in the way of building muscle or burning fat.

Because your body needs to burn off the alcohol first, fat calories or excess calories you are consuming will go directly to stored body fat, especially belly fat. The body treats alcohol as fat, converting alcohol sugars into fatty acids. Most importantly, belly fat, or visceral fat, can be especially dangerous because it can cause insulin resistance, diabetes, high blood pressure, and heart disease.

Alcohol interrupts your normal sleep patterns of light and deep sleep or REM sleep. Without adequate rest, your body is unable to repair, rebuild, and restore your cells overnight. You'll also wake up feeling sluggish, which is never a good state to be in when you're trying to eat healthily.

Because your inhibitions are generally lower when drinking alcohol, it can cause people to put their goals on the back burner and make food choices that aren't particularly healthy. Oftentimes, these are greasy or salty foods because alcohol can make you crave them. You can imagine what this does over time if you don't drink in moderation and don't have a plan of what to eat while you're drinking.

Because alcohol can cause dehydration, if you drink before a workout, you are more apt to feel tired and sluggish. Alcohol also makes it more difficult for your body to convert food into energy, and on top of that, it will prevent the production of ATP (adenosine triphosphate), which is the fuel muscles need to contract. Overall, most of us know that being under the influence while working out is a bad idea, but it's not uncommon to have a few drinks and then do your workout later. Think about how this could be affecting how successful that workout actually is.

There are many reasons why alcohol is bad for weight loss, including the fact that you are consuming empty calories, it prevents the absorption of vital nutrients, your body will prioritize burning alcohol instead of fat, it can lead to excess belly fat, impacts your sleep negatively, makes you make poorer food choices and reduces the effectiveness of your workouts. Limiting your alcohol consumption, being smart about when you drink, and planning ahead can go a long way in preventing it from affecting your weight loss goals. Always consider the pros and cons of drinking when it comes to a specific goal you are working so hard to reach. Don't think you have to be perfect and deprive yourself all the time, but do try to be smart about it when you can.

As women navigate menopause and midlife, many new challenges and changes are happening. One particular struggle many women have is managing their weight. Due to hormonal and lifestyle changes, gaining weight after menopause is incredibly common and challenging to navigate. One essential part of losing weight after 50 is having an effective workout plan tailored to your body in postmenopause.

I want to dive into the elements of how to create an exercise plan because so many women end up doing what I like to call chaos training. Chaos training means doing various workouts without rhyme, reason, or understanding of why. This often leads to frustration and a lack of results, which can be demotivating and can cause women to give up or continue down an unhealthy cycle. It's important to note that postmenopause demands intentionality in your workouts because our bodies respond differently to our efforts, rendering chaos training obsolete.

In this article, we'll discuss what workouts are best for postmenopausal women, the significance of exercise during this stage of life, and five crucial elements to consider when building an exercise plan for weight loss.

So, let's embark on this journey of empowerment, unlocking the secrets to a healthier and more vibrant postmenopausal life.

​Deciding on a workout plan for post menopause can be difficult because sometimes it can feel like nothing works, no matter how hard you try. The truth is that certain types of exercises will work better for your body after menopause. Why? As we age, our bodies respond differently to our efforts, and we need to be more deliberate about what we're doing in our workouts. 

Because we have been naturally losing lean muscle mass (sarcopenia) since our 30s, it's important to focus on strength training. This will help us build muscle and strengthen our bones. Estrogen has also been declining since perimenopause, and along with that, we have an increased risk of osteoporosis, lax ligaments, and a decreased ability to drive glycogen into our muscles to help with muscle contraction. All of which strength training helps to counteract.

I am not suggesting that you ignore cardio workouts, but they shouldn't be the foundation of your exercise program. Too much emphasis on cardiovascular or aerobic exercise can be stressful on your body, causing you to increase your cortisol levels, decrease fat burning, and possibly increase muscle breakdown—the exact opposite of what you're trying to do. But don't worry—there is a place for cardio; you just need the right amount for your body and your metabolism. 

Lastly, I want to pay attention to stretching and balance training, which every woman should include in their exercise plan. You risk injury when you lack the range of motion or the stability that comes with good balance. Whether it's the inability to handle a fall and breaking a bone or your muscles shortening from lack of proper use, causing poor posture and aching joints, neglecting this area of physical fitness will eventually catch up with you.

When you neglect exercise, your body and mind decline at an accelerated rate compared to those who engage in regular, effective exercise. There's a direct correlation between the amount of muscle in our body and our cognitive ability. Maintaining a strong, lean body also helps with activities of daily living, reducing joint pain and improving posture, mobility, flexibility, and strength. One of the greatest benefits of exercise is maintaining our independence. No matter how much we exercise, we will get weaker as we age. As much as we'd like to, we can't defy age! Why not go into your 70s, 80s, and 90s as strong as you can, improving your chances of being able to care for yourself instead of having to rely on assisted living or your children?

#1 Hits all major muscle groups within the week

To build strength, you need balance. That means you need to work each of your muscle groups equally. If you neglect this aspect of your training, you could cause muscle imbalances that could lead to poor posture, back pain, limited range of motion, and poor balance. 

#2 Works you through all planes of motion

You need to be aware of three motion planes: the frontal plane, the sagittal plane, and the transverse plane. The frontal plane divides our body into front and back. Exercises that move along this plane are lateral raises, hip abduction, or shoulder presses.

Next, there's the sagittal plane, which divides our body in half through the midline of the body. Exercises that utilize this plane are lunges, squats, bicep curls, or seated rows.

Lastly, there's the transverse plane, which is the most important. When you neglect this plane, you can end up with a very limited range of motion through your torso, neck, and hips. The transverse plane utilizes rotational moves, dividing our body into upper and lower halves. Exercises in this plane are Russian twists, cross crunch, or lunges with a twist.

Learning the planes of motion can be confusing at first. Still, once you start thinking in these terms it becomes easier to identify them. When you ensure each of your routines includes all planes of motion, you'll create a well-balanced body that can move well in different directions. 

#3 Incorporates all aspects of physical fitness

All aspects of physical fitness include muscular strength, cardiovascular endurance, muscular endurance, flexibility, and body composition.

We must address all areas of fitness, including flexibility, endurance, and strength. The key is knowing how much of each you need. Some women may do fine with two strength training workouts, two cardio workouts, and a couple of yoga sessions. Another woman may need four strength training, one cardio session, and three yoga sessions. Yet another woman may need to focus mainly on strength and walking!

Knowing what your body and metabolism need at any given time is the key to maintaining a strong, energetic body.

#4 Includes adequate rest and recovery

As we age, we need even more rest between workouts, and it takes longer for us to recover from workouts. Not getting enough rest could be the one area keeping you from getting results. When you neglect your downtime, you're setting yourself up for injury, muscle loss, poor recovery from workouts, restless sleep, anxiety, and even mood swings. It all comes down to balance.

Try to remember that when we lift weights, we're breaking the muscles down so they can become stronger. If we don't give them adequate rest, they become weaker, which is exactly how you'll feel if you don't get enough sleep and take some days off from exercise. 

#5 Uses enough resistance to elicit change

It's quite common for women not to lift heavy enough weights or to continue lifting the same amount of weight they were lifting last week or even last month. It's also common to see people having full-blown conversations while walking on the treadmill, trying to get in a cardio workout instead of focusing on the intensity of the exercise itself.

I hate to tell you this, but that's not working out. Well, not in a way that will get you results anyway. When lifting weights, you must lift heavy enough so that your muscles are completely fatigued at the end of each set. Push yourself to do more each time. And when you're doing cardio, you should be at least a little breathless. The most effective cardio workouts for women after menopause are high in intensity but short in duration. This helps you hold onto your muscle and burn stored body fat.

Knowing which elements are necessary to make an exercise plan effective is crucial. This is especially true for women after menopause because their bodies have different needs than they did when they were younger. The best workouts for women in midlife are strength training workouts mixed in with various exercises that focus on all areas of physical fitness, focus on each plane of motion, include adequate rest and recovery, and are intense enough to elicit change.

When it comes down to it, we're all unique and will have different needs. Still, there are some elements to be aware of to ensure you're getting a well-rounded and effective program. Keep these five elements in mind when you begin a new exercise plan.

Want more to read?

How to Design An Effective At-home Workout Plan
Is Resistance Training Good for Osteoporosis Postmenopause?
Why You Feel Tired During Your Workouts
Want Leaner Legs? What To Do & What Not To Do
Why You Need To Be Foam Rolling