Hormonally Healthy

Waking up tired after 8 hours of sleep is NOT normal, neither is.. Having an irregular cycle, blotchy, oily or extremely dry skin Living with inflammation is NOT normal, neither is bloating, debilitating cramps or painful sex Balance your hormones and live happily pain free.

How I eat to build muscle that continues burning calories hours after my workout:

@Whalberto Beautifully said Whally. Thanks for acknowledging the value of different perspectives just as we can value left and right brained individuals.

Female perspectives are powerful and often underappreciated, much like the left side of the brain. I never miss a chance to learn from them. Remember, women are uniquely knowledgeable about the experience of motherhood.

If you’re not pushing yourself You’re not growing If you’re not growing you’re stuck Want to get unstuck? Change things up Get up earlier Move more Eat better Change.

I like to start my mornings with a stretch, black coffee poured over ice, & a good stroll with my 4 legged gang. Staying in motion and doing things you enjoy is just as an important for your overall health as sleep. Release those feel good chemicals and remember to enjoy your process.

I’m happy to hear that, it’s so easy to make a workout mistake, let’s call then growing pains 😉…when I wasn’t focusing on the right movement and posture I was hurting my lower back but now I know to always engage my core. Go slow when doing a new movement or working with a new weight. I’ve been good Whally. Lots going on since I decided to move to a new place after the hurricane but things are settling nicely here. ☺️ Thanks for asking. When are we going to sit down for a virtual coffee?

@Wordsmith_Wren Thank you, Wren! It feels good to be surrounded by special people like you. Kari put us together, hahaha. Yes, now I’m older and wiser and should know how to handle my workouts properly. How have you been?🙂

Almost two years without working out because of a shoulder injury, I returned today, Monday, July 29, 2024. I feel just as I mentioned in the video. Now, I need to maintain consistency and discipline. Thanks for watching, you are part of my journey!

@Whalberto 💯 Especially as we age, women can really be fit from the hormone balancing side effects of resistance and weight training.

@Wordsmith_Wren That’s a huge bonus! Muscles burn fat, so it’s no coincidence that experts recommend resistance training regardless of your level or age. Wren

If you’re in a calorie deficit, lifting, staying active and still not seeing the scale budge, I FEEL your frustration but don’t give up! I’ve been exactly where you are and doing the following will help you get the RESULTS you so badly want: 1. Focus on getting at least 100g of protein (2 people can be in the same calorie deficit and have the same level of activity but the one who’s getting more protein will lose more weight) 2. Include fiber in your diet, I drink psyllium husk because it’s an easy way to KNOW I’m getting enough(make sure to drink plenty of water as these essentially work together) 3. Sleep, getting 8 hours and keeping a consistent sleep schedule will help with everything from energy to mood muscle recovery and yes, weight loss don’t sleep on it! ***Bonus: if you’re feeling tired and lacking strength during your workouts up your calorie intake by 100 calories. When you’re in a major calorie deficit for too long your metabolism adapts, slowing down and storing energy instead of using it to build muscle 👈 you want to keep building muscle in order to raise your Resting Merabolic Rate(how much energy your body needs to keep everything functioning) aka the more muscle you have, the more energy you burn. A smaller calorie deficit may go against your logic but silence your brain, apply these changes (give it at least 4 weeks of consistency) and let the results speak for themselves.

@devinmcdermott Right there with you king! Masking the real problem by “treating” symptoms is like patching a burst pipe instead of replacing it. Eventually the crack worsens until things burst and you wind up with a much bigger problem than the one you started with.

Rescued this cutie from traffic & found his papa within an hour after posting he was found. Social Media isn’t bad, it’s how you use it! Grow your network, grow your net worth and stop doom scrolling.

Omg your endocrine system is so wrecked

Most of the colognes/perfumes and “beauty” products are effing people up. When you eat well, sleep well, & take care of yourself you don’t produce the same odor as someone who doesn’t. It’s chemistry. Also a mix of Baking soda, coconut oil with your favorite essential oil can replace all this junk. P.S. Your natural pheromones do a better job at attracting a good match than any synthetic scent ever will.

@JamesMacFit Straight up! I had some cr4zy 💩 go down the past 15 days so I was in the gym lifting and pushing hard every evening. I’ve now raised all my maxes! Feeling strong 💪🏽 and much more relaxed than I would if I had sat at home watching netflix or drowned my sorrows in a bottle.

Lifting heavy weights is the ultimate antidepressant.

Progressive overload is the name of the game

@Whalberto I like how he points out that Elon gets people believing in long term big dreams. That’s great salesmanship because it takes so much more than some “quick fix” or fad.

How would you feel if your audience finally saw you as an authority and acted on what you said? My favorite salesperson and trainer, Jordan Belfort, praises an entrepreneurship icon for this. Keep watching to learn more! (Mini thread 🧵!) 👇🏽

@Whalberto You know it! If they aren’t content I’m not doing my job right 😄

@Wordsmith_Wren This approval is essential, Wren!

The new place has been pup-approved!

If you’ve hit a plateau or have a goal to lose 10+ lbs or more there’s something you need to know ⬇️⬇️⬇️ If you’re trying to lose weight you need to focus on raising your BMR & to do that you need to increase your body’s muscle mass. It’s not that carbs and fats are bad, you’re body needs them, it just needs protein more! Focus on getting enough protein & weight training. Don’t expect results right away, real change takes time(think 6-8months of consistent weight training). You don’t need to mill yourself on a treadmill just keep moving, walk when you can, dance & take the stairs. Keep It Simple 😉

@Whalberto Active listening is a powerful tool in any relationship wether it’s personal or business. People want to feel not just heard but understood. Thanks for always dropping knowledge gems on here Whally!

Influential or powerful individuals grasp the essence of a conversation without dominating it with excessive speech. Thank you for your patience. My video was scheduled for last Friday, but I was able to make it today.

A common mistake many women make is overdoing cardio. You don’t need to spend hours on a treadmill to lose weight.