Sandrine Lavoie-Filion

Sure, age is one of the factor to take into consideration when you calculate the basal metabolism (amount of calories burned at rest). As you age, there will most likely have a slight decline in your metabolism but that's not why you've been gaining a few pounds lately.

During peri-menopause and menopause estrogen production declines, you become less sensitive to insuline and you start to lose your muscle mass faster than before.

Less muscle means less calories burnes, less glucose control (more prone to pre-diabetes), and less utilization of your fat reserve.

If you have gained a few pounds lately it isn't due to age and you can do something about it. Reverse the process.

Add more resistance/strength training to your weeks and increase the amount of protein in your diet. 💪

Living the indie author dream right now 🤣

I get excited only seeing someone has downloaded my book or even just read a few pages.

Training in phase with your menstrual cycle instead of against can make your workout easier, more effective and help you recover better. Your hormones change all throughout your cycle, you need to adapt your workouts based on these changes.

This will influence your strength, energy and mood. No need to keep fighting your body through the month to stay consistent.

In the first half of your cycle there are higher levels of estrogens which is usually great for strength, endurance and high-intensity workouts. In the second half progesterone usually rises which means your body will benefit from more recovery, lower-impact and lighter workouts.

If you learn to recognize the shift and work with your body instead of against it you should see the difference in your strength, endurance, mood and energy.

I have loved being able to have real conversations on the Truth that heals podcast and talking about the journey through healing.

Read the book and be part of the conversation:
https://www.amazon.ca/dp/1069305030

Watch the full video:
https://www.youtube.com/watch?v=JidkFBiN-WM&list=PLQmNUUmUNR7GsP_IeI49eRaqjKbdVIgib

What your feet are doing when you are lifting matters more than what you think.

They are the first point of contact with the ground and will influence the power you will be able to drive from your ankles, knees, hips and back.

Common mistakes to make are to claw your toes in the ground, to have your body weight on the sides of your feet or to have your heels lifting during exercises like squats or lunges.

Easy fix:
Three points of contact with your feet.
Big toe.
Little toe.
Heel.

Keep these three points in contact to create a stable base that will help you prevent your feet from collapsong, your knees from going in and more force for your glutes.

In case you were wondering how Indie author react if you buy their books... this is me!

I'm always doing a little happy dance.
If you want to make me dance the links to my books are in my bio 💃

Do you know approximately how many calories your body burn per hour?

Most people don't and that's usually why they can't stick to their calorie deficit. You can have a guiding number if you are tracking your food but you should learn when you should respect that number and when you shouldn't.

To follow a calorie deficit properly you need 3 numbers: the minimum number of calories you need everyday that you never want to go under, your calorie goal AND the amount of calories your burn per hour. Why?

Because you will burn a different amount of calories everyday based on what you did and your workouts.

Burn more calories per workout = need more calories for recovery.

It's not just about creating a bigger calories deficit, as creating too big of a deficit is more likely to impact your recovery, hormonal health, hunger and will give you more cravings.

By knowing how many calories your burn approximately per hour you can see how your day is progresing and if you will need to eat more based on your activities that day.