Fit Chicks and Hormones

In this episode, I explain how hormonal changes during menopause can disrupt your sleep and contribute to weight gain, particularly around the midsection. Learn actionable tips to improve your sleep quality, and ultimately take control of your body. ================ Join my FREE Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Message me  on Facebook --...

In this episode, I dive into into how chronic stress elevates cortisol levels, disrupting estrogen and progesterone production, and exacerbating common menopausal symptoms like hot flashes, mood swings, and sleep disturbances. Listen as I share practical strategies to manage stress effectively, including balanced nutrition, regular exercise, and prioritizing sleep. ================== =============...

In today's episode, I talk about the often misunderstood macronutrient, CARBOHYDRATES! If you are someone who shies away from eating carbs, listen up and learn WHY you need them and how to add them to your daily meals. ============================= Join my FREE Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Message me  on Facebook -->  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

In this episode, I talk about the process of replacing bad habits with healthier ones and offer practical strategies for creating positive change. Let's get started! ============================= Join my FREE Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Message me  on Facebook -->  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me  on Instag...

Confused about menopause? Not sure what is happening in each phase? Let me educate you... listen to learn about the 3 phases and what you can do to feel your best in each stage and keep weight loss off! =================== ======================= Join my FREE  Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Message me  on Facebook -->  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Protein is so important in our menopausal years and most women struggle to get enough in their daily meals. If that woman is YOU, this podcast can help! ======================= Join my FREE  Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Message me  on Facebook -->  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me  on Instagram -->  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Today's podcast I will be talking about the importance of blood sugar - not just for weight loss, but for overall health. I explain what blood sugar is, its role in the body, and provide tips for controlling blood sugar levels through diet, exercise, and lifestyle habits. Let's get started! ======================= Join my FREE  Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ...

Today's topic is one that will hit a bit differently. We all think that in order to lose weight, we need to cut calories and workout more, but when your body and hormones are "off" this won't work! Listen up to find out what WILL work! ============================= Join my FREE  Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Message me  on Faceb...

Check out this interview with one of my star clients, Candice! She came to me with gut issues, IBS and wanting to drop some weight. Listen up to see how we healed her gut and she can now travel worry-free! =================== Want to learn more about my Coaching program? Fill out this application to see if you would be a good fit! ==> https://fitchicksandhormones.com/apply-to-work-with-me/ ====...

Hey there, welcome to my 100th episode ! It's been quite the journey to reach this milestone, but here we are! Sixteen years ago, I embarked on a mission to empower women, reminding them that they are far more than just a number on a scale. So, it feels only right to dedicate this special episode to that very theme, especially as I celebrate sixteen years of running my Fit Chick Express studio...

In this episode, you will discover how nutrition can break through a weight loss plateau. Learn about the science behind stubborn weight, hormonal influences, and effective dietary strategies. ============================= Join my FREE  Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Message me  on Facebook -->  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow me  on In...

Day #5 We are talking about Everyday Toxins that are affecting our ability to lose weight.   During menopause, I already talked about the hormonal shifts- dropping levels of estrogen, progesterone and testosterone and how they make it more challenging to lose weight.   But what many don't realize is that everyday toxins lurking in our environment can further complicate things by mimicking horm...

Day #3 - Sleeping Your Way to Weight Loss: How Poor Sleep Hinders Progress in Menopause Sleep plays a crucial role in overall health and well-being, and it's even more critical during menopause when managing weight can be challenging, but in this episode, I will share HOW you can get better sleep! =================== Want to learn more about my Coaching program? Fill out this application to se...

Day #4 Chronic Stress and how it sabotages your weight loss goals.  We all know that stress is not going anywhere! Our lives overall are just higher stress than they were 30 years ago. So if we live in a world of ongoing stress, we have to find a way to manage it, or it will literally kill us.  Listen and learn! =================== Want to learn more about my Coaching program? Fill out this applic...

Today I am talking about Muscle Loss & Metabolism: Why Weight Training Matters in Menopause So I understand that some of you may be like “ugh, I hate working out!" But I am here to try and convince you just how important it is and in doing so, hopefully, you will give it a try and enjoy it!  =================== Want to learn more about my Coaching program? Fill out this application to see...

Welcome to the 5 Lifestyle Hacks for Menopause & Weight Loss! I will be talking about the 5 ways you can break through that resistant menopause weight and get to a place where you feel better in your body! Day #1 -- Nutrition & Fueling your Fire to Breakthrough Weight Loss Resistance!! ================ Want to learn more about my Coaching program? Fill out this application to see if you wo...

Join me for some of my FAQ's and then touching base on Testosterone Replacement Therapy. Q & A -   First question: I don’t like to cook separate meals for my family, so I just eat what they are eating. How can I make this easier so I can reach my goals. Next question: Why am I doing all the same things I was before, but now I am gaining weight. Last Question –Can you touch on supplemental...

Are you curious about fasting? Maybe you have wanted to give it a try? In this episode, I talk about WHY it may not be the thing for you if you are experiencing menopausal symptoms. Check it out! ================ Want to learn more about my Coaching program? Fill out this application to see if you would be a good fit! ==> ⁠⁠⁠⁠⁠⁠⁠⁠http://fitchickexpress.com/hormone_harmony_application/⁠⁠⁠⁠⁠⁠⁠⁠ =...

Sugar is making you depressed, anxious, and overweight! ㅤ You might think that a little sweet treat can lift your mood, but did you know that sugar is actually making your menopause symptoms worse? Check out this episode and find out just what sugar is doing to your body and how you can break your SUGAR ADDICTION! ======================== Want to learn more about my Coaching program? Fill out thi...

No, you don't need shakes or pills to detox your body. If you want a way to detox year-round, give this episode a listen! ============= Want to learn more about my Coaching program? Fill out this application to see if you would be a good fit! ==> ⁠⁠⁠⁠⁠⁠⁠http://fitchickexpress.com/hormone_harmony_application/⁠⁠⁠⁠⁠⁠⁠ ============================== Join my FREE  Fit Chicks & Hormones Commu...

In today's episode, we're talking about the essential foundations of stress alleviation and achieving restful sleep. These are key elements crucial to attaining a harmonious and healthy hormonal balance within your body. ======================== Want to learn more about my Coaching program? Fill out this application to see if you would be a good fit! ==> ⁠⁠⁠⁠⁠⁠http://fitchickexpress.com...

In this episode, we talk about all forms of movement that help with metabolism! ============================== Want to learn more about my Coaching program? Fill out this application to see if you would be a good fit! ==> ⁠⁠⁠⁠⁠⁠http://fitchickexpress.com/hormone_harmony_application/⁠⁠⁠⁠⁠⁠ ============================== Join my FREE  Fit Chicks & Hormones Community  --> ⁠⁠⁠⁠⁠⁠⁠  HERE ⁠⁠⁠⁠...

Today I talk about how staying well-hydrated enhances your metabolic rate, aids in appetite control, and supports nutrient transport. =========================== Want to learn more about my Coaching program? Fill out this application to see if you would be a good fit! ==> ⁠⁠⁠⁠⁠http://fitchickexpress.com/hormone_harmony_application/⁠⁠⁠⁠⁠ ============================== Join my FREE  Fit Chicks &a...

In this episode, we unravel the mysteries of metabolism, likening it to the engine of a car that needs the right fuel to function optimally. We discuss the importance of determining your Basal Metabolic Rate (BMR) – the energy your body needs at rest – and how it serves as a fundamental component of overall metabolic health. I talk about the concept of reverse dieting and how it can "jumpstar...

Today we dive into the crucial topic of nutrition for hormone balance and a happy, flexible metabolism. We talk about proteins, carbohydrates, and fats—and their pivotal roles in achieving a healthy hormonal balance. To assess if your nutrition aligns with your hormonal goals, I share how you should be doing a daily SHMECD check—evaluating Sleep, Hunger, Moods, Energy, Cravings, and Digestion. Thi...