Mindsets Fitness

This is me at 46 - I'm in the process of rebuilding and nowhere near as big or muscular or strong as I'd like to be. But hey, I just have to follow the same advice I give to my badass clients and I can gain it all back. 💪

Let me share my fitness journey with you - it's been quite the ride:

I started as a gymnastics prodigy in East Germany and ended up as a dedicated fitness enthusiast in the US.

But then...

After a decade of dedicated weightlifting, a health setback (chronic Lyme disease) forced me to pause. What I thought would be a brief break turned into a grueling three-year battle with fatigue, depression, mood swings and physical decline. The worst part? Watching 10 pounds of my hard-earned muscle just... vanish. Each pound felt like losing a piece of myself.

But 2024 has been my comeback year. I was finally able to start rebuilding what I lost, and not just to look good (though that's a nice bonus 😉). I'm after that strength, that bounce-back ability, that "try and stop me" attitude that comes with building muscle.

This whole ordeal? It's like adding rocket fuel to my passion for helping women build kick-ass, beautiful muscle. As a personal trainer since 2015 and a former figure competitor I've always been dedicated to empowering women through strength. But now, I've got a whole new perspective to share.

I know firsthand: It's never too late to build (or rebuild) yourself and the struggle makes you stronger.

If you're on your own strength-building journey, whether you're starting from scratch or bouncing back like me, I've got your back. Let's get strong together! 💪

Follow along for tips on how I help my clients and myself build beautiful, powerful muscle. Together, we'll turn setbacks into comebacks! 💪

5 Must-Do's to Beat the Menopause Belly

Menopause brings hormonal changes that can lead to weight gain around the midsection. As estrogen levels decrease & metabolism slows, it becomes harder to shed pounds. But you don't have to accept these changes without a fight. Here are five research-backed strategies to help you beat that menopause belly and regain your confidence:

1. Eat More Protein

Protein is crucial for weight loss & muscle maintenance. As we age, our bodies require more protein to preserve muscle mass & boost metabolism. It also keeps you full longer and reduces cravings. Include proteins like eggs, chicken, fish, lean beef, tofu, & legumes in your meals.

2. Stay Away from Processed Foods

Processed foods contain sugars & unhealthy fats that disrupt hormones and cause inflammation, leading to weight gain. Opt for whole foods like fresh fruits, vegetables, nuts, & whole grains.

3. Stand, Don't Sit

Prolonged sitting can slow metabolism & lead to weight gain. Standing more often helps burn calories & improves circulation. It also reduces the risk of cardiovascular diseases, poor posture, back pain, & insulin resistance. Try a standing desk & take frequent breaks to walk around.

4. Strength Train

Strength training is essential for women during menopause. It helps build & maintain muscle mass. More muscle means your body burns more calories even at rest, helping to reduce belly fat. Strength training also improves bone density & reduces the risk of osteoporosis.

5. Get Good Sleep

Quality sleep is vital for weight management & overall health. During menopause, sleep patterns can be disrupted by symptoms like hot flashes & night sweats. Poor sleep can cause hormonal imbalances, particularly with cortisol and insulin, increasing cravings for unhealthy foods and leading to weight gain. Aim for 7-9 hours of uninterrupted sleep each night to help regulate hormones, reduce stress, & support weight loss efforts.

Implement these tips into your daily routine & watch how your body responds positively. It's never too late to feel vibrant and confident in your skin!

Mercury retrograde is like a planetary game of telephone, where the message starts as 'Everything is fine,' but by the time it reaches you, it's 'Expect chaos and mayhem!

Are you constantly craving carbs and sugar?

You're not alone!

Many people struggle with sugar and carb cravings, but few understand why. Here are 6 reasons.

1. Blood Sugar Imbalances

If you experience sudden and intense sugar cravings, it could be due to unstable blood sugar levels. When blood sugar levels drop, our body craves sugar and carbs as a quick source of energy. Eating balanced meals with a mix of protein, fat, and complex carbohydrates can stabilize your blood sugar.

2. Nutrient Deficiencies

Craving sugar and carbs could be a sign that your body is lacking certain nutrients. Instead of reaching for a sugary snack, try incorporating nutrient-dense foods like leafy greens, nuts, and seeds into your diet.

3. Your Gut is Out of Whack

Did you know that your gut health plays a big role in your cravings? If you have an overgrowth of bad bacteria in your gut, it can lead to sugar cravings. Try incorporating probiotic-rich foods like kimchi and sauerkraut into your diet to promote a healthy gut.

4. Lack of Sleep

When we're sleep-deprived, our body produces more of the hunger hormone ghrelin and less of the hormone leptin, which signals fullness. Get at least 7-8 hours of sleep each night to help control your cravings.

5. Hormonal Imbalances

Ladies, I know you know! Fluctuations in estrogen and progesterone levels can lead to intense sugar and carb cravings. If you notice that your cravings get worse around your period, try incorporating foods rich in omega-3 fatty acids, like salmon and chia seeds, to help balance your hormones.

6. Emotional Eating

Many people turn to comfort foods like cookies and ice cream when feeling sad or stressed. These foods release feel-good chemicals in the brain, which can be addictive. Try to find alternative ways to manage stress, like exercise, meditation, breathwork, or just going for a walk in nature.

It's okay to indulge occasionally, but if your cravings are interfering with your health or daily life, it's worth exploring these underlying reasons and finding ways to address them. By taking steps to improve your overall health and well-being, your cravings for sugar and carbs naturally decrease over time.

You know how women often put everyone else's needs before their own?

Well, my client Lauren is a perfect example of this. After years of neglecting herself, she found herself in her 50s feeling overweight, tired, and frustrated.

She couldn't fit into her favorite clothes anymore, and even simple tasks like climbing stairs left her huffing and puffing.

Lauren had tried many different diets and exercise programs in the past, but nothing seemed to stick. She couldn't understand why she couldn't lose weight and keep it off and went so far to blame herself for her situation and calling herself lazy.

Lauren lacked confidence in herself, but fortunately she trusted me to guide her on her fitness journey.

Fast forward to today, and Lauren has made remarkable progress. She has lost over 22lbs, and feels happier, more energized, and more confident in her own skin. And the best part? She achieved all of this 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗮 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝘃𝗲 𝗱𝗶𝗲𝘁. Instead, we focused on nourishing her body with healthy foods and jumpstarting her metabolism 𝗯𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗺𝗼𝗿𝗲. And Lauren 𝗻𝗲𝘃𝗲𝗿 𝘄𝗼𝗿𝗸𝘀 𝗼𝘂𝘁 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝘁𝗵𝗿𝗲𝗲 𝘁𝗶𝗺𝗲𝘀 𝗮 𝘄𝗲𝗲𝗸, a number she feels comfortable with.

Lauren's dedication has clearly paid off. Even her professional life improved. Recently she received a substantial promotion at work, proving that taking care of yourself truly pays off. When you feel fabulous about yourself, you are able to show up at your best for others.

Now, Lauren has a newfound appreciation for herself and her body. She knows that taking care of herself isn't just about weight loss, but it's about feeling good in your own skin and having the energy and confidence to live your best life while enjoying a night out with friends or a family gathering. 𝗡𝗼 𝗺𝗼𝗿𝗲 𝘀𝗵𝗮𝗺𝗲 𝗳𝗼𝗿 𝗲𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘀𝗵𝗲 𝗹𝗼𝘃𝗲𝘀. Lauren has found a sustainable way to health and fitness and is loving her new fit lifestyle and the pounds that she keeps shedding week after week after week.

Want to create your best life without giving up your social life or excessive workouts? DM me “Best Life” for more info!