Here is the FREE 21 day challenge I will be running starting Monday! Who is in??? 🔥 21-Day S.I.T. Challenge Short. Intentional. Transformational.😍 S.I.T. training, along with lifting heavy is one of THE best ways for us ladies to burn through that perimenopausal belly fat!! And the best part.... IT'S SO FAST!🙌🏽😁 Here's the deets: 💪🏽Frequency: 2–3 days per week 💪🏽Workout time: 15–20 minutes 💪🏽Equipment: You can use your own bodyweight like I will be doing, you can use light dumbbells, you can hop on a treadmill, elliptical, rowing machine - literally ANYTHING....You can also do it ANYWHERE! I do mine right on the spot ( video ideas to come!) Who it’s for: Women 35+, perimenopause, menopause ( and men are welcome too!) This challenge is about quality over quantity — training smarter....not longer.🙌🏽 🧠 WHAT IS S.I.T.? SIT = Sprint Interval Training is very short bursts of high effort followed by full recovery. You will do 20 to 30 seconds of ALL OUT EFFORT, followed by 2 to 4 minutes of COMPLETE rest. You will aim to do 5 to 8 20 to 30 second bursts ... so your entire workout with rests will literally be under 20 minutes!!😁 What you're going to do is take your calculator out and figure out what 85% of your MAX HEART RATE is... Below is an example of mine... You will take 220 and minus your age. (i'm 48) Then you will take that and times it by 0.85... then you'll get your target heart rate for the 20-30 seconds of pushing. Mine is 146 BPM. You should literally not be able to push any harder after 30 seconds. You should be gassed! Why it’s magic as we age: 💜Improves insulin sensitivity 💜Preserves lean muscle, unlike traditional long form cardio that cannibalizes muscle if you do not strength train 💜Supports metabolic health 💜Respects cortisol & recovery 💜Takes LESS time, gives MORE results💪🏽 You should take b4 pictures and measurements - as well as afters when done.. you do not need to share them, they are for you to see how well you did! (unless you want cuz you're proud of your results!!)

High protein cookie dough ice cream😍 This is my favorite after supper snack, especially on days that I don’t meet my protein target. It actually tastes like cookie dough…except with benefits😁 🍌 1 small frozen banana, taken out and left to thaw in the bowl for around 10 minutes 🥜 1 tbsp natural peanut butter 🥄 Half scoop of vanilla protein powder (or full scoop if small scooper) *Note.. sometimes I add more protein powder with a splash of organic soy milk for even more protein Mash it all up 🍫 Sprinkle in some natural dark chocolate chips Enjoy the heaven on your tongue. Ladies, it is so important you don’t forget.. increasing protein during perimenopause and menopause is crucial for maintaining muscle mass, boosting your metabolism, managing weight gain, stabilizing blood sugar, and supporting bone health… all things we need to upkeep as our hormone levels drop! Comment below if you will try this💜

This is one of my FAVOURITE podcasts I listen to ... Mindpump.. for all things fact based fitness, nutrition and hormones for both men and women. Yesterday they posted this Podcast from one of the top menopause drs in America, and it is GOLD.😍 If you can, please watch - or even listen while your driving, going for a walk- anything. SO much great information packed into this hour!! Let me know if you listen, and have a BEAUTIFUL FRIDAY!!!!💜 https://youtu.be/BwPI8Hw5NEk?si=ZTmv9kaSqQbiOVUW

Just for fun!!! - show a pic/video or let me know - what you made for supper tonight ( or lunch or breakfast or a snack) when u see this! This was last night, but was soooooo good I ate the leftovers (and other half) for lunch today and am gunna make it again very soon😍 allllll the healthy protein, fats, carbs and fibre! YUMMMMM

Hey friends!! 🥰 You asked and i'm going to deliver! 😁 Haha!💜 I know this video is 4 minutes long- but PLEASE watch ( or if you want- read - cuz my crazy bird screeching cuz i'm ignoring him is on another level tonight🤣) Sleep is more important to your health and life than you may even realize. Let me know if you watched and what you think below. Maybe you'll try some of these tips tonight? Sweetest dreams to you all and thank you for being here🙏🏽 Now get that sleep so you're here even longer dammit!!😘