inMotion Training Studio

Fiber does a LOT more than just keep you regular. 😉🌱

Getting enough fiber each day can support your **gut, blood sugar, hormones, heart health, and even your weight-loss goals.**

Fiber helps:

✨ Feed beneficial gut bacteria and support a healthier microbiome
✨ Slow glucose absorption and reduce blood sugar spikes
✨ Keep you fuller longer and help regulate appetite
✨ Support healthy digestion and regular bowel movements
✨ Help your body eliminate excess hormones and waste
✨ Support healthier cholesterol levels and cardiovascular health

And here's something I remind clients all the time: **don't go from 10 grams of fiber to 30+ overnight.** Your gut may have some very strong opinions about that decision. 😂

Gradually increase fiber while also increasing your **water intake**, and aim to get a variety of fiber-rich foods from vegetables, fruit, beans, lentils, whole grains, nuts and seeds.

A great goal for most adults is around **25–38 grams per day**, depending on the person—but variety matters just as much as hitting the number.

💗 **How much fiber are you actually getting each day?** If you're not sure, track a normal day or two. You might be surprised!

You've probably heard me talk about protein, omega-3s, magnesium, creatine, and vitamin D.

But today, let's talk about something you may have never heard of...or atleast no one really talks about..

✨ Mitochondria.
They're the tiny "power plants" inside your cells that produce energy. As we age, our mitochondria become less efficient, which may affect everything from energy and muscle health to skin, recovery, and healthy aging.

Here are 5 mitochondrial-supporting supplements:

🌿 Urolithin A
Supports mitophagy—your body's process of clearing out old, damaged mitochondria so healthier ones can thrive.
🍎 Food sources: Pomegranates, walnuts, raspberries, strawberries.

🌿 GlyNAC (Glycine + N-Acetyl Cysteine)
Approximately 3 g of each daily (glycine at night, NAC in the morning).
Helps restore glutathione, your body's master antioxidant, supporting mitochondrial health and healthy aging. A 24-week Baylor study found improvements across multiple hallmarks of aging.
🍳 Food sources: Glycine: Bone broth, collagen NAC precursors: Eggs, garlic, onions, broccoli, Brussels sprouts, cauliflower

🌿 MitoQ (Mitoquinol)
A specialized form of CoQ10 designed to accumulate inside mitochondria, where energy is produced.
🥗 Food source: None. This is only available as a supplement.

🌿 Astaxanthin
4–12 mg with a meal containing healthy fats
A powerful antioxidant that helps protect skin cells from UV-related oxidative stress and has been studied for improving skin elasticity and reducing the appearance of wrinkles.
🐟 Food sources: Wild sockeye salmon, shrimp, lobster, krill (they get their red color from astaxanthin!).

🌿 Sulforaphane
Look for products that contain active myrosinase for better absorption.
Activates Nrf2, which helps turn on hundreds of the body's own protective and detoxification pathways.
🥦 Food sources: Broccoli sprouts (the richest source), kale, cabbage, Brussels sprouts.

💡 Remember: Supplements are just that—supplements. They work best after you've built the foundation with strength training, quality sleep, adequate protein, stress management, and a nutrient-dense diet.

👇 Have you heard of any of these? Which one surprised you the most?

💊 Ever stood in the supplement aisle thinking...

**”I have no idea what I actually need.”**

You’re not alone.

The supplement industry is full of flashy marketing, trendy ingredients, and influencers telling you that *this* is the one thing you need.

But here’s the truth: **more supplements don’t always mean better health.**

In this FREE workshop, I’ll help you cut through the noise and show you:

✅ Which supplements are actually worth your money
✅ How to spot quality (and avoid wasting money)
✅ The biggest mistakes people make when buying supplements
✅ Why your foundation matters more than your supplement cabinet
✅ How to build a smarter, more personalized supplement plan

No pressure. No gimmicks. Just practical information you can actually use.

📅 **July 8**

🎟️ Reserve your free spot:
https://inmotionbend.com/supplement-workshop-sign-up

👇 Comment **SUPPLEMENT** if you’ve ever bought a supplement that ended up collecting dust in your cabinet!

Everyone keeps saying:

👉 "Lift heavy."

And while that's good advice... it's only half the story.

Most people over 40 can't (and shouldn't) walk into the gym and immediately start lifting heavy. Building muscle, protecting your bones, improving body composition, and aging well requires more than just picking up heavier weights.

In my newest blog, I break down:

✔️ Progressive overload (what it actually means)
✔️ Why strength training beats endless cardio for body composition
✔️ How muscles and bones work together to build stronger bones
✔️ Why you don't need to run or jump to improve bone density
✔️ The role of protein in preserving muscle
✔️ Why sleep might be the missing piece in your results
✔️ Perimenopause, menopause, and what changes after 40

If your goal is to stay strong, active, independent, and capable for decades to come, this is a must-read.

Build muscle. Protect bone. Age strong.

📖 Read the full blog on our website.