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Recent Posts

Dr. Jaime Seeman on Perimenopause, Muscle & HRT
Interview with Athena Perez: Is There a Cure For Emotional Eating?
“Just Eat”- Client Interview With Jamie Myrold
Why Your Clothes and Your Health Have More in Common Than You Think: Interview With Alena LeBlanc
Make Every Moment Matter: Interview With Cancer Survivor Jim Fredricksen

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Coaches Gwen and Sheena
Nutrition and Fitness Coaching to help you 🛑 feeling like 💩 and start being your most bada$$ self 💃🏻

Counting calories and tracking your food aren’t en

Counting calories and tracking your food aren’t enough when you enter perimenopause and menopause.

Our bodies start to lose strength and resilience as we enter the perimenopause and menopause phases of life. What worked in our 20’s and 30’s doesn’t work any more. It’s biology.

In addition to our reproductive hormones depleting, our insulin hormone becomes more resistant to doing its job. Which means we can store more fat even when our calories are low.

You don’t have to go Keto or Carnivore or eliminate all carbs, but you may need to lower your carb intake to improve your metabolic health and to improve your body composition.

✅ Instead of regular crackers—>seeded crackers
✅ Instead of a candy bar—>dark chocolate
✅ Instead of pretzels—>nuts
✅ Instead of tortilla chips with guac—>veggies or seeded crackers with guac

Eat more fiber, healthy fat, and protein, especially when you eat carbs!

Calories matter and so does insulin.

If you’ve hit a weight loss plateau, you’re crashing in the afternoon, or you are hungry all the time, these could all be signs that you’re insulin resistant.

Dietary changes, in most cases, can reverse or significantly improve your metabolic health.

Give it a try for 2 weeks and see what happens!

#insulinresistance #perimenopuase #hormonehealth #menopause #metabolichealth

This was such a cool experience. A small moment in

This was such a cool experience. A small moment in time that made my heart so happy.

💪🏻 Muscles are beautiful

❤️ Never miss an opportunity to compliment or support a fellow female who's working hard.

Positive vibes always!

Happy Mother’s Day 🌷🌻🌸🪻 There are many ways to on

Happy Mother’s Day 🌷🌻🌸🪻

There are many ways to one can be a mother, not just having a biological child.

If you identify as a woman, you have motherly instincts!

So, let’s ALL celebrate Mother’s Day in a way that works for each of us, however we decide to celebrate.

I’m celebrating by sharing a picture of my mom from way back (the 1950’s) when she was a flight attendant. Back then, they were stewardesses.

I celebrate her today because she taught me how to take risks, find adventure, try new things, and move on when people, places, or things aren’t serving me anymore.

However you are celebrating Mother’s Day, may you spend it in a way that fills your cup.

#happymothersday #mom #womenhelpingwomen #gobeyonddieting #health

Even though I'm more on the fitness programming si

Even though I'm more on the fitness programming side of things I still have the occasional nutrition check in with my clients!! Here's a sneak peak of a video recording (loom) I sent a client this week!
#behindthescenes🎬 #nutritioncoach

Do you currently see a therapist or a mental healt

Do you currently see a therapist or a mental health professional?

1 in 5 women are diagnosed with some form of mental disorder. Some are never diagnosed, and suffer needlessly.

The most common diagnoses in women are:

💗 Dysthymia/Adjustment Disorder
💗 Anxiety
💗 Depression
💗 ADHD
💗 Eating disorders

I have personally been diagnosed with the first three above and I have been taking anti-depressants for over 20 years and see a therapist.

Yesterday, she saved me. I typically only see her once a month now, but yesterday I sent her a text and she had a cancellation so she squeezed me in. Whew.

I cried.
She listened.
We laughed.

Here’s what she “prescribed” for me yesterday:

She reminded me that the next action is all I had to think about, not make a comprehensive 90-day plan 😂

Here’s what we decided were the best choices for me yesterday:

✅ Get outside
✅ Do something creative like painting
✅ Make my bed
✅ Go to my acupuncture appointment
✅ Reschedule my networking meeting

She often prescribes exercise as part of her treatment plan for depression! We need more providers like her.

As a coach, I have to take care of myself before I can be fully present for my clients.

To be a great coach, I need to know if one of my clients is struggling with their mental health. Mental Health is just as important and physical health; they cannot be treated or addressed in a vacuum.

If one of my clients needs more than mindset support because they need mental health support, I will recommend they see a therapist because nobody has to suffer in silence.

May is Mental Health Awareness Month, and I felt like this was a good reminder that eating healthy, exercising, and taking care of your physical health can seem impossible when you aren’t getting mental health support. If you’ve been struggling, ask your PCP for a referral or you can go@to an online provider like @betterhelp

#healthcoach #mentalhealthawarenessmonth #mentalhealthishealthtoo #wholepersonwellness

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