“Every day in Every Way I am getting healthier and stronger.”
Incorporating new habits and routines can be intimidating and let’s be real HARD! Creating lasting change starts with taking care of our bodies and mind. Start with restoring these areas one small habit at a time will improve longevity and your overall peace of mind!
#1 Strength Training
Strength training, especially for women, builds muscle mass that we need as we age. Frequently lifting heavy things will increase lean muscle mass, plus support functional movement and weight loss.
Lifting heavy things doesn’t necessarily mean going to the gym and putting in a ton of reps. Using our own body weight is the perfect place to start, especially at the beginning. Push-ups, planks, and squats can be done at any time and any place!
These primal movements work all of our muscles and can be applied easily when creating new fitness habits!
Strength training is my favorite form of exercise! Strengthening my body has improved my confidence, increased my muscle tone, and allows me to keep up with my girls. The last thing I want as I age is to become frail, as women our muscle mass declines with age which can impact many areas of our lives. We should all be able to lift heavy things without becoming injured!
Benefits of Strength Training
- Builds and maintains muscle mass
- Gain strength and improve performance
- Boosts calorie burning to support weight loss
- Prevents injuries and experiences less joint pain
- More energy and better sleep
To Change Your Body, You Must First Change Your Mind!
#2 Cardio & Walking
Cardio is NOT my personal favorite! So I have to make it fun and remind myself that I’m going to feel amazing afterward. Before I began exercising using Primally aligned movements and workouts that support my hormone health throughout the month, I thought Cardio was the only way I would get fit and lose weight! How wrong was I?!?
Women, including my past self, often fall into chronic Cardio workout patterns. This leads to burnout, excess cortisol in our bodies, and potential injury! Once I learned that Cardio does not need to be my main form of exercise I felt a HUGE sense of relief.
As women Cardio should only make up a small part of our exercise routines. I’m saying 2 times a week for no more than 30 minutes! Cardio, including long walks, dance parties, and even power yoga are perfect ways to get your heart rate up just enough to flush out stress and give you a beautiful boost of energy!
Benefits of Cardio and Walking
- Improves mood, attention, and memory
- Gives you a quick and healthy dose of stress
- Supports hormone balance
- Rejuvenates skin, creating a healthy GLOW!
Food is Medicine!
#3 Nutrition…What we put in our bodies
Nutrition is key if you desire to change the way your body looks. Eating real food is the first step in making lasting change!
When it comes to Nutrition I always recommend and follow the 80/20 Principle. 80% of the time we should be fueling our bodies with real food and lots of water. This consists of fresh organic meats, eggs, vegetables, nuts, and high-quality olive oil. Eating this way will improve and maintain gut health, hormone balance, mental clarity, and weight!
Doing a deep kitchen purge of processed foods, sugar, and highly processed seed oils helps eliminate the desire to eat and/or use ingredients that will impact desired change. Keeping these types of foods and ingredients at 20% or less will make a positive impact on your overall health and escalate your health goals.
Nutrition Benefits & Tips
- 80% of the time eat pasture-raised or organic meat, eggs, vegetables, fruit, nuts, seeds, fats, and oils (such as Olive oil, REAL butter, or animal fats)
- Eliminate OR Keep at 20%…this is everything that is processed!
- Discovery of healthy and enjoyable foods
- Supports weight loss, hormones, and ENERGY!
Achieving optimal wellness is important for women, especially as we age. It’s important to find balance as you begin incorporating change to ensure that you don’t burn yourself out or become discouraged.
Give yourself a lot of grace and encouragement! Find a community that is filled with positive energy, accountability, and support. Doing so will help you achieve any change and goal you set your mind to!
Much love to you all! Paige
