The BTBN Perimenopause Health & Fitness Blog
Dr. Jaime Seeman on Perimenopause, Muscle & HRT
https://www.youtube.com/watch?v=7Bcy2eXDhd4&t=169s Dr. Jaime Seeman, known online as Dr. Fit and Fabulous, is a board-certified OBGYN, menopause specialist, Titan Games competitor, mom of three, and the author of Hard to Kill. She's also a former University of...
Interview with Athena Perez: Is There a Cure For Emotional Eating?
https://youtu.be/H0n-tKHj1fo Athena Perez came on the pod and dropped some of the most honest, unexpected wisdom we've heard in a long time. This is all real bodies, real talk! "I get a choice. You can either be a prisoner to it, or you can make a decision to change...
“Just Eat”- Client Interview With Jamie Myrold
https://youtu.be/DfUKkntSNYk?si=rfcbdpsUvnebeiaS Jamie Myrold's Journey Through Menopause, Keto Recovery, and Finally Just Eating A real client. A real timeline. And a whole lot of brain untwisting. "I just wanted to feel good in my body, no matter what shape...
Why Your Clothes and Your Health Have More in Common Than You Think: Interview With Alena LeBlanc
https://youtu.be/i68_VgvXzdk?si=SUnM9uwfgkDEExfk Episode #13: Why Your Clothes and Your Health Have More in Common Than You Think — with Alena LeBlanc When a personal stylist and two health coaches get on a call together, magic happens! "You don't have to wait...
Make Every Moment Matter: Interview With Cancer Survivor Jim Fredricksen
https://youtu.be/81Z9oC1euZ0 What Pancreatic Cancer Taught Jim Fredricksen About Health That Actually Matters Eight years ago, Jim got a call no one wants to get. Here's what he did next — and what it has to do with every single one of your health goals. "I kind of...
Lauren Bay Regula on Strength, Depression & Real Habits
https://youtu.be/qFlP0bGY20M Lauren Bay Regula on Strength, Depression, and the "Boringly Beautiful" Habits That Actually Change Your Life In this episode of the Beyond the Box Nutrition podcast, we sat down with three-time Olympian and co-founder of Strong Moms,...
Fitness: Consistency Over Complication
https://www.youtube.com/watch?v=erYmkJ-0at4 In this conversation, Sheena Lawrick and Gwen Holtan discuss various aspects of fitness, particularly focusing on women in perimenopause and menopause. They explore the importance of personalized training approaches, the...
Navigating Menopause: Insights from Dr. Hillary Bassett
https://youtu.be/bKK65-NWk1Q In this enlightening conversation, Dr. Hillary Bassett discusses her transition from conventional medicine to functional medicine, emphasizing the importance of understanding hormonal health, particularly during perimenopause and...
Navigating the Hormonal Maze: A Guide for Women
https://www.youtube.com/watch?v=z6LrZ3n9DxM&feature=youtu.be In this conversation, Sheena and Gwen discuss the complexities of hormonal changes women face during perimenopause and menopause. They explore the importance of tracking symptoms, collaborating with...
Sleep Training: It’s Not Just For Kids!
https://youtu.be/USW_t-M_cYU In this episode, Sheena and Gwen discuss the importance of sleep and how various factors such as environment, habits, and biological changes can impact sleep quality. They explore strategies for improving sleep, including setting...
GLP1’s: Are They Right For Me? (bonus: Coach Sheena shares personal experience)
https://www.youtube.com/watch?v=pxGZ0lEytis In this conversation, Gwen and Sheena discuss the science and applications of GLP-1 and GLP-2 peptides, their role in weight loss and diabetes management, and the importance of lifestyle changes alongside medication. They...
Identity Based Goals
https://www.youtube.com/watch?v=NeUbnYjpukM Chapters 00:00Embracing Rest and Reflection 03:01The Importance of Deloading in Fitness 06:01Identity-Based Goals for Sustainable Change 08:55The Value of Experiences Over Material Gifts 12:02Delaying Gratification in a...
Embracing The Journey: Setting Personal Goals
https://youtu.be/_kBDzHY1Je0 In this episode, Gwen and Sheena discuss the importance of setting personal goals, the journey of self-discovery through running, and the significance of small, consistent actions. They share personal stories about overcoming fears, the...
Navigating Real Life: Embracing The Journey
https://youtu.be/BVErW9GJMhA Chapters 00:03:00 Debunking the Wagon Myth 00:06:00 Permission to Pivot 00:09:00 Empowerment Through Personal Stories 00:12:00 Conclusion and Holiday Season Reflections The holiday season can evoke a whirlwind of emotions, from joy and...
Navigating Hormonal Changes: A Personal Journey Understanding Menopause and HRT
Summary In this conversation, Gwen and Sheena discuss their personal experiences with hormonal changes, particularly focusing on menopause and perimenopause. They explore the importance of understanding these changes, the role of hormone replacement therapy (HRT), and...
Why Women Should Lift Weights
Why Women Should Lift Weights: The most important (and misunderstood) tool for confidence, longevity, and feeling great in your body. Why This Matters More Than Ever Most women grew up hearing some version of:“Don’t lift heavy, you’ll get bulky.”“Stick to...
Break Up with the “Bad” Food Mindset!
(Featuring a Live Conversation with Coach Sheena) https://www.youtube.com/watch?v=YTsLB2s1E9w Introduction: Choose Empowerment This Thanksgiving We wanted to talk today about something we’ve been hearing so much from our clients… this whole “bad food” mindset,...
Nighttime Snacking: Understanding the Habit and How to Tame It
Nighttime snacking and late meals can lead to poor sleep and digestion, impeding one’s ability to maintain a healthy body composition. Often, nighttime snacking is less about hunger and more about habit—whether it’s eating while watching TV, using food for comfort, or...
Are GLP-1 Weight Loss Medications the Magic Treatment We’ve All Hoped For?
GLP-1 weight loss medications, such as Wegovy®, Ozempic®, Mounjaro®, Zepbound™, and semaglutide, are not just promising in their potential to combat obesity but also in their market growth. These weight-loss medications mimic the effects of a hormone called...
How Low-Calorie Diets Will Sabotage Your Weight Loss
Are you stuck in a weight loss rut, feeling like you're eating next to nothing but not seeing results on the scale? This is a common frustration; you are not alone. In pursuing shedding those extra pounds, some folks mistakenly bfelieve that cutting calories to the...
Get Your Metabolism Moving
Are you struggling to reach your weight loss goals? It could be due to poor metabolic health. But what exactly is metabolic health? It refers to how well your body processes glucose, the sugar that fuels your body. Poor metabolic health can increase your risk of developing conditions such as Type 2 Diabetes, Alzheimer’s, cardiovascular disease, inflammation, and cancer.
How to Navigate Weddings
First things first. You must decide what kind of experience you are “OK” with having. If you decide you want to let loose by taking a break from your regular eating routine, do it. By all means, put on your best outfit and dancing shoes and enjoy. We aren’t here to judge (unless an unfortunate video of your dance moves ends up on social media). The moral of the story, be “OK” with having fun and be “OK” with the consequences.
The proposed rules of engagement are to PLAN AHEAD.
Weekend Warrior: Make your weekend eating look more like your weekdays
Studies show that most people struggle with consistency when dieting. Not having a sustainable plan is one of the driving forces that cause people to quit and give up.
Are you Proactive or Reactive?
If you’re anything like us, you always feel busy, and your “to-do” list is never complete. As entrepreneurs, we’ve learned how important it is to be more proactive and less reactive. And, we are still learning, and always will be!
Want to feel better?
We’ve learned some tough and valuable lessons about the power of being more proactive. This doesn’t mean that we are never reactive. We’re imperfect humans. It means that we are more likely to succeed if we can be as proactive as possible.
Comparison, Confidence, & Consistency
The 3 C’s I have struggled with and continue to work on!
1️⃣ Comparison – I’ve struggled with this as an athlete and as a business co-owner. I think it’s human nature to want to see how you “stack-up” against others but in my experience comparison doesn’t often lead to positive feelings or outcomes. I’m constantly reminding myself to steer my own ship and stay in my own lane. I have control over my own actions, why worry about what others are doing?
Cheat or Choice?
Cheat (definition) - to deceive or trick.
Choice (definition) – Select something as the best of two or more alternatives.
Which definition sounds better to you? Cheat or Choice?
Why Hire a Nutrition Coach?
Quick. What’s the first thing that popped into your head?
-To lose weight/fat
-To be told what to eat
-To get a personalized macronutrient/calorie goal
Let’s go a little deeper, shall we? At Beyond the Box Nutrition, we provide more than macros!
How to change a habit
Changing habits can be difficult! Whether you’re trying to start something new or kick a habit to the curb, it’s sometimes tough to know where to begin. Let’s use the example of trying to eat healthier. You want to eat healthier because you want to feel better, lose weight, have more energy, or even look better naked!
One of the reasons you may be at this point again is because you have been aiming too high! Yes, you try to make drastic changes, very quickly, because you are over it! You want change now.
5 Hard Truths About Fat Loss
1️⃣ Nutrition changes require lifestyle changes. These two are tangled together in a beautiful, chaotic mess no matter how much you want to separate them.
2️⃣ Weight loss (or muscle gain) will always take longer than you want it to. For whatever reason (I blame social media) we have unrealistic exceptions of losing 30 lbs in 30 days and keeping it off forever! Set your own expectations and do not compare your progress to others.
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