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!💜

THIS buffalo chicken....😍🤤👇🏽 This melty cheesy heaven in your mouth comes to about 400 calories and a whopping FIFTY- NINE grams of protein!!🙌🏽 It takes only 20 minutes to prepare and will have you coming back for more!!! You can even make the sauce alone for an amazingly DELISH high protein dip. Honestly, i could have just eaten it all right out of the blender😂 Think you'll give it a try? 🤔 Comment below!!👇🏽

Did you know that menopause is just ONE day?!🤯 Yup.... menopause occurs when you have officially gone 365 days with no period!! You can not have one for 11 months and then ... there she is!!! You're not done yet!!! Everything "menopause" before that is perimenopause (usually starting between age 35- to mid to late 40's) and can last up to ten years... And then every day for the REST OF YOUR LIFE after you've gone 365 days without - is post menopause! Post menopause "symptoms" can also last for a decade or more, and can be a breeze for some- and for others symptoms can increase in severity before tapering off. During this period of post menopause , risks of chronic disease such as cancer or cardiovascular disease go up big time. 🫠 This is because estrogen and progesterone protect us women when we are younger against many of these diseases, and when estrogen and progesterone go down permanently after menopause, so does the protection they provide. Post menopause then, is a CRUCIAL time for building and maintaining healthy behaviors , as there's now much less of a " get of of jail free" card protecting us from diseases. Adopting important things into your lifestyle like weight training ( and i mean lifting HEAVY!) Eating clean, non processed foods, eating your target weight in protein, staying hydrated, prioritizing your sleep, and learning to control and manage stress are literally CRUCIAL for us in these times. You can also talk to your doctor and decide if hormone therapy is right for you. HRT just adds the estrogen and progesterone back into the body to protect against certain cancers, heart disease and things like osteoporosis- I started bio identical HRT in May and got rid of my hot flashes, rage, intense stress etc...the results i feel have literally been 🙌🏽😍🙌🏽. Did you know this about menopause?🤔 Which healthy behaviors do you practice to help keep symptoms at bay? I hope you all have a safe and beautiful day, and don't forget to take time to take care of YOU!!!💜

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 😍🫶🏽