Have any of you beautiful ladies ever experienced heart palpitations? I get them ALL of the time, and it is SCARY!😵😩 In fact, in September i was sent to the E.R. where i spent 9 hours getting testing done from ECG's to 2 blood tests, an MRI fo my brain and x-rays of my lungs. Everything came back as healthy, and although it was a peace of mind- i STILL get them often, and am BAFFLED that none of the doctors or nurses linked any of it to perimenopause or menopause, when i in fact knew it is linked in SO many woman.... Perimenopause heart palpitations are feelings of a racing, fluttering, or pounding in your heart, caused by fluctuating estrogen and progesterone levels that affect the heart's electrical signals. There were numerous times i thought i was going to have a heart attack, and twice almost fell over in the shower, once even unable to hold my razor and it literally fell from my left hand. While usually harmless and manageable with lifestyle changes (less caffeine/alcohol, stress reduction, exercise), they feel SO scary, so it's 100000% crucial to see a doctor to rule out underlying heart issues. Some management & lifestyle tips to reduce this common symptom of perimenopause: ❤️‍🔥Reduce the triggers: Cut back on caffeine, alcohol, chocolate (noooo😩), spicy foods (noooo😩), and nicotine. ❤️‍🔥Stress management: Practice relaxation techniques like meditation or deep breathing, walking in fresh air, whatever "calms" you. ❤️‍🔥Stay hydrated and eat well : Prevent blood sugar dips by eating balanced meals. ❤️‍🔥Regular Exercise: maintain a consistent fitness routine. ❤️‍🔥Hormone therapy: Discuss Hormone Replacement Therapy (HRT) with your doctor as a potential option, if you are open to it. Let me know in the comments below if this has happened to you. I hope not!!! Love you all!💜

There's just something I love sooooooo much about getting a full body workout in!!😍 Not only does it train all of your muscle groups in fewer workout sessions - leaving you more time throughout the week - but it actually has TONS of other benefits too!!! Woot woooot!! 💁🏻‍♀️ This one here works out your chest ( remember that old song : we must , we must, we must increase our bust!😂...) Well, this one is a good one for that AND works your booty at the same time!! Double woot woooot!!!💁🏻‍♀️💁🏻‍♀️🍑🙌🏽 All jokes aside, did you know.......🧐 Engaging different muscles at the same time burns more calories AND revs up your metabolism too!!🙌🏽 It even works out your brain🤩 - because using multi muscles and joints improves your body control and awareness, a.k.a...You've gotta think and focus!! Its great for your heart , as the elevated heart rate you get during these workouts has sort of a 'cardio effect' - which can improve your heart and lung functions!💓🫁 Full body workouts , with their higher frequency - can stimulate muscle protein synthesis and growth, which in other easier words - means better muscle growth!! 😃💪🏽 I like that part 😬 These workouts give you better balance, better coordination, quicker recovery time between sessions compared to training different body parts daily AND aid in burning fat WHILE building muscle!!!! So... if you you have a busy life, which most of us do!...hitting multiple muscle groups in one session is amazIng, and so beneficial and for your hectic schedule. So you ever do this style of training? Think you'll give it a try? Want to see more examples you can try? Comment below!😍💜

Help me help you feel your best 😍🫶🏽

Good morning lovelies!😍 Reading through my menopause specialist textbook last night - I came across something that makes total sense, but is something i'm sure not many people take into consideration as they think about what is happening to their bodies, or the bodies of loved ones during these hormonal changes .....🧐 Around the world , there are SO many individual variations that make the transition into perimenopause and menopause SO different and unique for each woman. Differences in genetics, nutrition, environment , lifestyle, reproduction, health care and even cultural differences are all associated with how we age!🤯 Each and every woman on earth can experience their symptoms differently- some have barely any, and some - seem to have them all!!! Here's just a short list of possibilities that can affect your transition: ❣️overall physical and mental health ❣️fitness ❣️nutrition ❣️emotions ❣️thoughts and beliefs ❣️sleep and recovery ❣️stress and resilience ❣️disabilities ❣️race and ethnicity ❣️income and financial security ❣️family situation ❣️life changes and challenges (example- losing a loved one, becoming a caregiver, changing jobs) There are just so many factors that make each one of our mid life "change" and experiences so different from the next- and this is fascinating to me! 😍 I am SO curious about all of your stories and the lives you've all lived - and if you ever want to know na little more about me - don't mind sharing mine!! 🫶🏽 So, share a little about yourself and the experiences/ life you've lived below if you feel up to it! 💜 We area all here for each other, and i am definitely here for YOU if you ever need an ear or have some questions! Have a beautiful Friday everyone!!!!🥰 I'm SO freaking happy to have you here in my community!!

Good morning everyone and HAPPY MONDAY!!❤️ Here's an easy way for you to get in your goodness to start the day and keep you feeling full and focused !!!🤩 Here I have a bowl of about 1/2 cup of cottage cheese with hemp seeds, berries and brain and muscle promoting creatine! 🧀Cottage cheese offers benefits like helping with weight management, improving your bone health, and supporting muscle growth due to its high protein content. Only half a cup is 15 grams right there! It's also a good source of calcium, phosphorus, and vitamin B12 - and it can provide probiotics for your gut health too!! However, be aware... some brands contain a TON of sodium- so always be sure to read the label...(as goes for anything you eat) 💚Hemp seeds are beneficial due to their SUPER high nutritional value-including being a complete protein and has healthy fats like omega 3's and 6's! Hemp seeds also support heart health, aid in digestion, improve skin and hair, health and BONUS>>>>may help reduce inflammation and relieve PMS symptoms!😍 They are SUCH a good source of vitamins and minerals like magnesium and iron, and antioxidants.🙌🏽 (NOTE: Incorporating protein into every meal helps with keeping you feeling full longer, muscle maintenance and growth, and your energy levels high.... Spreading protein intake throughout the day is more effective than consuming a large amount at one time. Try to aim for 30-40 grams at each of your 3 meals, then also aim to add protein to your snacks as well to hit your daily target!! ) 🫐🍓Berries are beneficial due to their high content of antioxidants, fiber, and vitamins, which can improve heart health, boost brain function, and aid in blood sugar management. They may help lower the risk of heart attack and type 2 diabetes, protect against cell damage, and promote feelings of fullness due to their low calorie and high fiber count!! And creatine...well... I will be doing a post on all of the AMAZING benefits of that stuff soon. You may actually be very surprised by HOW good and how important that stuff is!😁