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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 💃🏻

Last week there was some big news that dropped abo

Last week there was some big news that dropped about a name change for a diagnosis that affects 170 million women (1 in 8) worldwide.

The definition of the diagnosis from PCOS to PMOS broadens the inclusion of symptoms, is more scientifically accurate, and reflects the conditions multi-system pathophysiology. Yay!

News like this is exciting, and it makes me hopeful.

I’m also a realist and know that some providers will learn more, attend conferences, and stay up to date on their training to ensure that have the skills and knowledge to treat PMOS.

Some healthcare providers won’t.

It’s your job to find one who will!

And, to find a provider you trust, like, and is hopefully covered by your health insurance.

But first, educate yourself, advocate for yourself, and you will liberate yourself.

#PMOS #health #advocateforyourself #healthcaoch #beyondnutrition

You're not broken. You're undertrained.⁣ ⁣ ⁣ This

You're not broken. You're undertrained.⁣
⁣
⁣
This week on the BTBN pod we sat down with Dr. Jaime Seeman @doctorfitandfabulous — OBGYN, menopause specialist, Titan Games competitor, author of Hard to Kill — and also Sheena's college softball teammate from nearly 20 years ago.⁣
⁣
𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝘀𝘁𝘂𝗰𝗸 𝘄𝗶𝘁𝗵 𝘂𝘀:⁣
⁣
-> The fit and fabulous version of you is ready to be claimed. Take ownership and start becoming her. ⁣
⁣
→ Muscle is an endocrine organ. Your glucose problem? It's also a muscle problem.⁣
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→ Walking is necessary to live. It is not exercise. You need to lift!⁣
⁣
→ HRT is one puzzle piece — not the whole puzzle. Hormones work best on a foundation that's already working.⁣
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→ No supplement balances your hormones. Nothing. The marketing has lied to you.⁣
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→ Creatine isn't just for gym bros. It supports brain energy too — and perimenopausal brains lose about 30% of their normal energy availability. So yeah. Take the creatine.⁣
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𝗧𝗵𝗲 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝘁𝗮𝗸𝗲𝗮𝘄𝗮𝘆? ⁣
You don't need a 400-pound barbell. You need to start. With what you have. Where you are. With someone who actually listens.⁣
⁣
Full episode on YouTube and Spotify⁣
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#BeyondTheBoxNutrition #GoBeyondDieting #MenopauseNutrition #StrengthFirst #DrFitAndFabulous PerimenopauseSupport⁣

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

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