August 19, 2024 • 20 mins
What if the key to better health in midlife is simply slowing down? Join me, Courtney, on this episode of Moving Through Midlife, where we unlock the transformative power of simplifying your wellness strategies. We'll explore how being intentional in three areas—slowing down, moving more, and being present—can transition you from a state of stress to a state of relaxation. This shift not only enhances nutrient absorption and muscle activation but also allows you to fully enjoy your meals, workouts, and everyday interactions. I'll share practical tips for incorporating more movement into your daily routine, even if you have a sedentary job, so you can make significant strides in your overall health.
Discover the profound impact of mindset on physical activity, with insights from a fascinating study involving hotel maids who burned more calories by merely perceiving their tasks as exercise. We'll also dive into the importance of variety, whether in your diet or exercise routine, to keep your body responsive and healthy. To cap off the episode, I'll guide you on how to create a personalized wellness plan tailored to your needs, especially as you navigate midlife. Don't forget to book a one-on-one consultation for customized advice, and become part of our supportive community at movingthroughmidlife.com. Let’s journey together towards better health and wellness with grace and intention!
Head to www.movingthroughmidlife. com to learn more
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Courtney (00:00):
We have overcomplicated so much and it
is creating mass confusion, andI think it is important to
really get back to some basicthings if you are struggling
with weight loss or even,honestly, just living a
(00:21):
healthier life.
So today I'm going to sharewith you three things I think
you can begin to focus on todayto help you on your weight loss
journey or on your health andwellness journey to feeling
better.
So let's get started.
Welcome to Moving ThroughMidlife.
(00:48):
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
(01:11):
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
The first thing I recommend youdo is slow down.
(01:35):
I want you to slow down whileyou eat, so when you are eating
breakfast, lunch or dinner,first find a place that you can
sit down, relax, take a few deepbreaths before you begin eating
.
If you listen to one of my mostrecent episodes, I spoke about
(01:57):
this in the way of your body isin that fight or flight phase
and a lot of times we're rushingthrough life and we are
remaining in that state ratherthan allowing our body to go
into the rest and digest state.
So that is a portion of slowingdown Slow down your eating so
(02:20):
that you can get into that restand digest phase, so that you
can get more nutrients out ofthe food that you are eating.
But also slow down yourexercises.
If you are working out, insteadof rushing through the
movements, slow down, get thatintention behind the movement so
(02:45):
that you really feel thosemuscles working.
That's even in like a yogaclass.
If you're doing a sunsalutation and then you move
into, say, a down dog position,you can sit there in that
position.
You can be in that position andnot really be thinking about
(03:10):
the position you're in or youcan be active in that position.
So really thinking aboutslowing down the movement in
okay.
So if you're in yoga, slowingdown that sun salutation so that
you are feeling how your bodyis moving through each position
and with each position and thatslowing movement, it will
(03:35):
increase the intensity withwhich you are working.
If you are lifting weights, ifyou are quickly lifting weights,
and of course there issomething to changing up the
speed, but if overall, you'rethinking about slowing down that
movement of lifting the weights, you're less likely to use
(03:59):
momentum behind that movementand use the muscle behind that
movement.
So you're going to get moreactivation of the muscles you're
using.
Slowing down when talking tosomeone you know, really
focusing in on what it is youare doing, right then and there,
(04:21):
so that you are present withthe person that you're speaking
with and not kind of stressingyourself out with your what's
next, just really taking time toappreciate each moment in your
(04:43):
day, to help you deal withstress a little bit better and,
um, keep that nervous system alittle bit more regulated.
I happened to be readingsomething the other day and it
was talking about how quickly wemove and when we are rushing,
(05:08):
when we're walking quickly, ittends to create this fight or
flight response in our body aswell response in our body as
well, rather than slowly walking, relaxed and enjoying things.
And I notice, you know, I thinkwe've, like I mentioned at the
beginning, we haveovercomplicated all of this
(05:30):
wellness, this wellness movementthat we live in.
And if you look out in societythat we live in and if you look
out in society, we are notgetting healthier.
We are not a healthier societytoday than we were, say, 30
years ago.
And some of this, I think, aresome of these little things that
(05:53):
I'm talking about, this slowingdown, really being present, not
having 10 tabs open at a timeon your computer.
You know, really being focusedin on one thing at a time, so
that we're not getting thatcortisol response in our body,
so that we're not getting thatdopamine hit if we're scrolling
(06:16):
through numerous differentvideos and things, getting
information from differentpeople constantly.
You know that kind of thing.
Really just focusing in andslowing down with our movement,
with our food, with our workouts, with our attention, with our
workouts, with our attention,all of that.
(06:39):
The second thing that I wouldrecommend for just a simple
thing, is movement, move more ofyou, more often, right, and
you've I know I'm a brokenrecord, I apologize, but this
here again is something that Idon't think we appreciate enough
(07:04):
, and that is if you are at adesk all day and you're working
at your desk and you know thatyou don't have a lot of
opportunities to work out therest of the day, how can you and
I'm not meaning, I don't wantyou to look at like, okay, now
(07:25):
I'm going to have to do 15squats at my desk and 10 pushups
at my desk, and how can I findways to get a workout in at my
desk?
That's not what I'mrecommending.
I'm recommending how can youmove a little bit differently
while you are working, to kindof create a different movement
(07:46):
in your body, a differentposition in your body.
I talk about this a lot withyour posture and with your hip
health and how can we createdifferent movements to occur?
Just by tapping our feet on thefloor, we are creating movement
with our calf muscle, which isgoing to help pump that blood
(08:11):
back up to our heart a littlebit quicker.
So that is going to create acertain movement in our body
that is different than justrelaxing into that movement.
Bringing one leg kind of outand behind us in the chair will
be stretching out our psoas orhip flexor.
So if you're dealing withtension in your hip flexor, you
(08:36):
can bring that leg a little bitfurther behind and get a little
stretch in that area, which mayhelp you to feel better, you
might be able to bring that legout to the side a little bit.
So if you're sitting in a chairthat doesn't have arms, even
just bringing that leg out tothe side, flexing it, kind of
reaching to the side whileyou're working, creates a little
(08:59):
stretch within that movement.
And then just looking at howcan we vary while we are moving
throughout the day, you willhear me talk about getting on
the floor more throughout theday.
So if you are at home at nightwith you know, watching TV or
(09:23):
something, maybe get down on thefloor and just kind of move
through different positions.
Maybe that doesn't feelcomfortable and you don't want
to go to the floor.
What about trying differentpositions on the couch?
You know sitting cross-leggedon the couch, sitting with one
leg down and one leg up on thecouch.
What about straightening oneleg, putting it maybe on the
(09:44):
coffee table?
You know these are varying yourpositions, moving in different
positions that are going tocreate a different way for your
body to move.
And the other thing that thiscan do for you is when you are
(10:04):
thinking of the fact that youare moving throughout the day in
different ways and not lookingat it so much like exercise.
It changes your perception ofeverything.
Your perception of everything.
So they did this study with andI don't have the study, it's a I
(10:29):
heard it from someone that Itrust and believe in, and they
were talking about this studythat they read where there were
people, maids in a hotel service, and they did this thing where
they assessed both like.
So they took two, two differentgroups, and one group.
They said that they, you knowthey weren't getting enough
(10:54):
exercise in a day and that theyneeded to exercise outside of
cleaning the hotel.
The other group they spokeabout how this was kind of like
exercise because they wereactive.
They were actively vacuumingand sweeping and dusting and
(11:15):
mopping.
You know they were movingthrough these different movement
patterns and that they couldcount this as kind of their
exercise.
And then at the end of it, whenthey looked at their calories,
like how many calories theyburned, the group that they had
(11:38):
said was exercising during thistime they burned more calories
than the people who thought thatthey were.
You know that this wasn't anykind of exercise and that they
would have to go outside of thisto get exercise.
(11:59):
So you know, you could look atit one of two ways.
One is maybe the people thatwere thought that it already
counted as exercise, maybe theywere a little bit more excited
about it, so then they weremaybe dusting with a little bit
more enthusiasm, which maybeallowed them to burn calories
more.
Or you can look at it is itmore of a mind thing where,
(12:23):
depending on what you believe,that mindset shift will depend
on how your body works throughand maybe you can burn more
calories just by changing themindset of what you're doing.
So that would be myrecommendation is just look at
how can you move yourself alittle bit differently.
(12:45):
Another thing you know likemaybe if you carry in a lot of
items, maybe you go to work andyou've got a lot of items to
carry, that can be kind of likeweighted work and you can work
on like I'm going to holdeverything in my right hand and
then I'm going to switch andhold everything in my left hand.
(13:05):
So just changing how weperceive what we're doing.
Just like if you have childrenyou know, carrying your child on
your hip all day, if you takeit from the hip and then think
about using your arms more forthe workload rather than leaning
it into the body.
That's going to change how yourbody is holding and moving
(13:29):
through that, holding the childup.
So just thinking about all ofthat can affect how we are
moving, what we consider to beour movement each day.
And I always say you want amovement-rich life, so make sure
you're finding ways to movemore in your every day.
(13:53):
And then the third thing isvariety, very variety.
And so when I think of varietyagain, I'm thinking of your food
, your movement, your nutrition,all of that, and even, like
your rest, changing things up sowe can get very stagnant in the
(14:19):
foods that we eat and when wedo that we tend to lack
nutrients because we're alwayseating the same things every day
or the same things every week,so you're not changing the
nutritional value that's comingin, value that's coming in, and
(14:46):
then you tend to get more.
You might get more of an immuneresponse from certain things if
you're constantly eating them.
So changing things up a littlebit and it doesn't mean you have
to change everything up.
I've spoken about this in oneof my other episodes about
eating vegetables.
I don't remember what it wasspecifically, but maybe it was
called Eat your Greens, but it'sabout how we can vary.
(15:13):
Say, we eat a salad every day.
Maybe that's just like that'swhat I do every day for lunch I
have a salad.
So this week buy, I have asalad.
Okay.
So this week, buy field greensfor your salad.
Next week, buy spinach for yoursalad.
The week after, buy romaine.
The week after that, buy butterleaf.
You're changing.
You're not changing what you'reeating.
(15:35):
You're still eating a saladevery day, but you're changing
the greens so that you will bechanging some of the nutritional
value within those greens eachweek.
Same thing with, like oatmealor yogurt.
Maybe this week we throwbananas on top, next week we
throw blueberries on top.
(15:56):
Those little, those littlechanges can have a big effect on
your nutritional value.
So varying foods and varying theingredients within foods.
Same thing with spices.
We've learned about howdifferent spices are good for us
(16:17):
, how they are healthy for us.
So how can we change some ofthe spices that we're eating in
a week to provide us somedifferent nutrients, some
different antioxidants all ofthat as well and phytonutrients?
So that would be one thing youcould work on.
(16:39):
Varying is the foods thatyou're eating.
The other thing that I wouldrecommend is varying your
exercise.
So, in addition to movement andnot saying every day, but in
addition to movement you shouldbe trying to find some way to
(17:01):
exercise.
It doesn't need to be for verylong, it doesn't need to be five
days a week, it's whatever youfeel you can fit in in your day,
but trying to vary that up aswell.
So maybe you do a week ofstrength, or maybe you do a
month of strength.
Maybe you want to decide tochange it up a little bit and
(17:24):
instead of strength you want todo some yoga, or you want to go
do some spin classes or you wantto do whatever it is swimming.
Vary that up as well.
Don't get stuck in one thingall the time.
Try something different andthat can change your body's
(17:47):
response.
How your body responds to yourexercise, how your body responds
to what you are eating.
All of these things are goingto have an effect on your
overall health and weight loss,because as you change things,
you will start to see a changewithin your body as well.
(18:08):
So those are the three thingsthat I would recommend you do to
not overcomplicate things andsee work on it, see if that
makes any difference.
Slow down, move more and addvariety into your life.
(18:37):
So if you have any questions,if you want to join us, you can
head over to Moving ThroughMidlife Community over on
Facebook.
I have started adding someworkouts in there.
Instead of doing a workoutevery few days, what I'm doing
is I'm posting four to fiveexercises for you to do for the
(18:57):
week and you can do them whenyou can, when you want to, and
I'm there to help hold youaccountable for that.
If you would like to work withme one-on-one, you can go to
movingthroughmidlifecom, scrollall the way down to the bottom,
click on that link.
That is where you can schedulea 45-minute one-on-one coaching
(19:19):
session with me.
I can help you with movement, Ican help you with that low belly
pooch, if you're strugglingwith that, and I can help you
with creating a nutrition plan.
What I will do?
We'll meet for 45 minutes,we'll discuss what your problem
is, what your concern is, andthen I will create a one-month
plan for you, a four-week planfor you to work through to help
(19:44):
you reach whatever the goal itis that you're interested in.
So I am opening spots up forthat.
If you're interested for aone-on-one session, you are
welcome to do that as well.
I hope you all have a wonderfulday and make sure to keep
moving.
I hope you enjoyed this episodeand found something to take
(20:06):
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
(20:26):
learn how you can move more andfeel better in your daily life.
We have overcomplicated so much and it
is creating mass confusion, andI think it is important to
really get back to some basicthings if you are struggling
with weight loss or even,honestly, just living a
(00:21):
healthier life.
So today I'm going to sharewith you three things I think
you can begin to focus on todayto help you on your weight loss
journey or on your health andwellness journey to feeling
better.
So let's get started.
Welcome to Moving ThroughMidlife.
(00:48):
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
(01:11):
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
The first thing I recommend youdo is slow down.
(01:35):
I want you to slow down whileyou eat, so when you are eating
breakfast, lunch or dinner,first find a place that you can
sit down, relax, take a few deepbreaths before you begin eating
.
If you listen to one of my mostrecent episodes, I spoke about
(01:57):
this in the way of your body isin that fight or flight phase
and a lot of times we're rushingthrough life and we are
remaining in that state ratherthan allowing our body to go
into the rest and digest state.
So that is a portion of slowingdown Slow down your eating so
(02:20):
that you can get into that restand digest phase, so that you
can get more nutrients out ofthe food that you are eating.
But also slow down yourexercises.
If you are working out, insteadof rushing through the
movements, slow down, get thatintention behind the movement so
(02:45):
that you really feel thosemuscles working.
That's even in like a yogaclass.
If you're doing a sunsalutation and then you move
into, say, a down dog position,you can sit there in that
position.
You can be in that position andnot really be thinking about
(03:10):
the position you're in or youcan be active in that position.
So really thinking aboutslowing down the movement in
okay.
So if you're in yoga, slowingdown that sun salutation so that
you are feeling how your bodyis moving through each position
and with each position and thatslowing movement, it will
(03:35):
increase the intensity withwhich you are working.
If you are lifting weights, ifyou are quickly lifting weights,
and of course there issomething to changing up the
speed, but if overall, you'rethinking about slowing down that
movement of lifting the weights, you're less likely to use
(03:59):
momentum behind that movementand use the muscle behind that
movement.
So you're going to get moreactivation of the muscles you're
using.
Slowing down when talking tosomeone you know, really
focusing in on what it is youare doing, right then and there,
(04:21):
so that you are present withthe person that you're speaking
with and not kind of stressingyourself out with your what's
next, just really taking time toappreciate each moment in your
(04:43):
day, to help you deal withstress a little bit better and,
um, keep that nervous system alittle bit more regulated.
I happened to be readingsomething the other day and it
was talking about how quickly wemove and when we are rushing,
(05:08):
when we're walking quickly, ittends to create this fight or
flight response in our body aswell response in our body as
well, rather than slowly walking, relaxed and enjoying things.
And I notice, you know, I thinkwe've, like I mentioned at the
beginning, we haveovercomplicated all of this
(05:30):
wellness, this wellness movementthat we live in.
And if you look out in societythat we live in and if you look
out in society, we are notgetting healthier.
We are not a healthier societytoday than we were, say, 30
years ago.
And some of this, I think, aresome of these little things that
(05:53):
I'm talking about, this slowingdown, really being present, not
having 10 tabs open at a timeon your computer.
You know, really being focusedin on one thing at a time, so
that we're not getting thatcortisol response in our body,
so that we're not getting thatdopamine hit if we're scrolling
(06:16):
through numerous differentvideos and things, getting
information from differentpeople constantly.
You know that kind of thing.
Really just focusing in andslowing down with our movement,
with our food, with our workouts, with our attention, with our
workouts, with our attention,all of that.
(06:39):
The second thing that I wouldrecommend for just a simple
thing, is movement, move more ofyou, more often, right, and
you've I know I'm a brokenrecord, I apologize, but this
here again is something that Idon't think we appreciate enough
(07:04):
, and that is if you are at adesk all day and you're working
at your desk and you know thatyou don't have a lot of
opportunities to work out therest of the day, how can you and
I'm not meaning, I don't wantyou to look at like, okay, now
(07:25):
I'm going to have to do 15squats at my desk and 10 pushups
at my desk, and how can I findways to get a workout in at my
desk?
That's not what I'mrecommending.
I'm recommending how can youmove a little bit differently
while you are working, to kindof create a different movement
(07:46):
in your body, a differentposition in your body.
I talk about this a lot withyour posture and with your hip
health and how can we createdifferent movements to occur?
Just by tapping our feet on thefloor, we are creating movement
with our calf muscle, which isgoing to help pump that blood
(08:11):
back up to our heart a littlebit quicker.
So that is going to create acertain movement in our body
that is different than justrelaxing into that movement.
Bringing one leg kind of outand behind us in the chair will
be stretching out our psoas orhip flexor.
So if you're dealing withtension in your hip flexor, you
(08:36):
can bring that leg a little bitfurther behind and get a little
stretch in that area, which mayhelp you to feel better, you
might be able to bring that legout to the side a little bit.
So if you're sitting in a chairthat doesn't have arms, even
just bringing that leg out tothe side, flexing it, kind of
reaching to the side whileyou're working, creates a little
(08:59):
stretch within that movement.
And then just looking at howcan we vary while we are moving
throughout the day, you willhear me talk about getting on
the floor more throughout theday.
So if you are at home at nightwith you know, watching TV or
(09:23):
something, maybe get down on thefloor and just kind of move
through different positions.
Maybe that doesn't feelcomfortable and you don't want
to go to the floor.
What about trying differentpositions on the couch?
You know sitting cross-leggedon the couch, sitting with one
leg down and one leg up on thecouch.
What about straightening oneleg, putting it maybe on the
(09:44):
coffee table?
You know these are varying yourpositions, moving in different
positions that are going tocreate a different way for your
body to move.
And the other thing that thiscan do for you is when you are
(10:04):
thinking of the fact that youare moving throughout the day in
different ways and not lookingat it so much like exercise.
It changes your perception ofeverything.
Your perception of everything.
So they did this study with andI don't have the study, it's a I
(10:29):
heard it from someone that Itrust and believe in, and they
were talking about this studythat they read where there were
people, maids in a hotel service, and they did this thing where
they assessed both like.
So they took two, two differentgroups, and one group.
They said that they, you knowthey weren't getting enough
(10:54):
exercise in a day and that theyneeded to exercise outside of
cleaning the hotel.
The other group they spokeabout how this was kind of like
exercise because they wereactive.
They were actively vacuumingand sweeping and dusting and
(11:15):
mopping.
You know they were movingthrough these different movement
patterns and that they couldcount this as kind of their
exercise.
And then at the end of it, whenthey looked at their calories,
like how many calories theyburned, the group that they had
(11:38):
said was exercising during thistime they burned more calories
than the people who thought thatthey were.
You know that this wasn't anykind of exercise and that they
would have to go outside of thisto get exercise.
(11:59):
So you know, you could look atit one of two ways.
One is maybe the people thatwere thought that it already
counted as exercise, maybe theywere a little bit more excited
about it, so then they weremaybe dusting with a little bit
more enthusiasm, which maybeallowed them to burn calories
more.
Or you can look at it is itmore of a mind thing where,
(12:23):
depending on what you believe,that mindset shift will depend
on how your body works throughand maybe you can burn more
calories just by changing themindset of what you're doing.
So that would be myrecommendation is just look at
how can you move yourself alittle bit differently.
(12:45):
Another thing you know likemaybe if you carry in a lot of
items, maybe you go to work andyou've got a lot of items to
carry, that can be kind of likeweighted work and you can work
on like I'm going to holdeverything in my right hand and
then I'm going to switch andhold everything in my left hand.
(13:05):
So just changing how weperceive what we're doing.
Just like if you have childrenyou know, carrying your child on
your hip all day, if you takeit from the hip and then think
about using your arms more forthe workload rather than leaning
it into the body.
That's going to change how yourbody is holding and moving
(13:29):
through that, holding the childup.
So just thinking about all ofthat can affect how we are
moving, what we consider to beour movement each day.
And I always say you want amovement-rich life, so make sure
you're finding ways to movemore in your every day.
(13:53):
And then the third thing isvariety, very variety.
And so when I think of varietyagain, I'm thinking of your food
, your movement, your nutrition,all of that, and even, like
your rest, changing things up sowe can get very stagnant in the
(14:19):
foods that we eat and when wedo that we tend to lack
nutrients because we're alwayseating the same things every day
or the same things every week,so you're not changing the
nutritional value that's comingin, value that's coming in, and
(14:46):
then you tend to get more.
You might get more of an immuneresponse from certain things if
you're constantly eating them.
So changing things up a littlebit and it doesn't mean you have
to change everything up.
I've spoken about this in oneof my other episodes about
eating vegetables.
I don't remember what it wasspecifically, but maybe it was
called Eat your Greens, but it'sabout how we can vary.
(15:13):
Say, we eat a salad every day.
Maybe that's just like that'swhat I do every day for lunch I
have a salad.
So this week buy, I have asalad.
Okay.
So this week, buy field greensfor your salad.
Next week, buy spinach for yoursalad.
The week after, buy romaine.
The week after that, buy butterleaf.
You're changing.
You're not changing what you'reeating.
(15:35):
You're still eating a saladevery day, but you're changing
the greens so that you will bechanging some of the nutritional
value within those greens eachweek.
Same thing with, like oatmealor yogurt.
Maybe this week we throwbananas on top, next week we
throw blueberries on top.
(15:56):
Those little, those littlechanges can have a big effect on
your nutritional value.
So varying foods and varying theingredients within foods.
Same thing with spices.
We've learned about howdifferent spices are good for us
(16:17):
, how they are healthy for us.
So how can we change some ofthe spices that we're eating in
a week to provide us somedifferent nutrients, some
different antioxidants all ofthat as well and phytonutrients?
So that would be one thing youcould work on.
(16:39):
Varying is the foods thatyou're eating.
The other thing that I wouldrecommend is varying your
exercise.
So, in addition to movement andnot saying every day, but in
addition to movement you shouldbe trying to find some way to
(17:01):
exercise.
It doesn't need to be for verylong, it doesn't need to be five
days a week, it's whatever youfeel you can fit in in your day,
but trying to vary that up aswell.
So maybe you do a week ofstrength, or maybe you do a
month of strength.
Maybe you want to decide tochange it up a little bit and
(17:24):
instead of strength you want todo some yoga, or you want to go
do some spin classes or you wantto do whatever it is swimming.
Vary that up as well.
Don't get stuck in one thingall the time.
Try something different andthat can change your body's
(17:47):
response.
How your body responds to yourexercise, how your body responds
to what you are eating.
All of these things are goingto have an effect on your
overall health and weight loss,because as you change things,
you will start to see a changewithin your body as well.
(18:08):
So those are the three thingsthat I would recommend you do to
not overcomplicate things andsee work on it, see if that
makes any difference.
Slow down, move more and addvariety into your life.
(18:37):
So if you have any questions,if you want to join us, you can
head over to Moving ThroughMidlife Community over on
Facebook.
I have started adding someworkouts in there.
Instead of doing a workoutevery few days, what I'm doing
is I'm posting four to fiveexercises for you to do for the
(18:57):
week and you can do them whenyou can, when you want to, and
I'm there to help hold youaccountable for that.
If you would like to work withme one-on-one, you can go to
movingthroughmidlifecom, scrollall the way down to the bottom,
click on that link.
That is where you can schedulea 45-minute one-on-one coaching
(19:19):
session with me.
I can help you with movement, Ican help you with that low belly
pooch, if you're strugglingwith that, and I can help you
with creating a nutrition plan.
What I will do?
We'll meet for 45 minutes,we'll discuss what your problem
is, what your concern is, andthen I will create a one-month
plan for you, a four-week planfor you to work through to help
(19:44):
you reach whatever the goal itis that you're interested in.
So I am opening spots up forthat.
If you're interested for aone-on-one session, you are
welcome to do that as well.
I hope you all have a wonderfulday and make sure to keep
moving.
I hope you enjoyed this episodeand found something to take
(20:06):
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
(20:26):
learn how you can move more andfeel better in your daily life.
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