Fit Nutrition

T-minus 10 days until race day! 🏊‍♀️🚴‍♀️🏃🏻‍♀️
I have until Friday October 20th to raise as much as I can for Breast Cancer we Fondation here in France.
We’ve training for months now for this triathlon and we are nearly there.
Help me get that last push! 🙏
Please scan the QR code below to donate or click: https://antibes.montriathlondesroses.fr/fundraisers/leigh-bitouzet/donate

If you are a woman 45 years or older, please take the time to read the article below. It’s a minefield of misinformation out there surrounding menopause and this one of the few sources who gives a balanced, well-researched approach.
Biggest takeaways:

✅ Incorporate High Intensity Intervals into your weekly exercise routine. Make them short and sweet
✅ Eat a balanced diet of ALL macronutrients, including carbs, lean proteins, and healthy fats- and eat enough
✅ Help fuel your exercise by eating at regular intervals
✅ Add a small dose of creatine in daily
✅ Reserach adaptogens and other supplements to ease symptoms of peri-to-post menopause; try HRT if it feels right for you
🚫Look past the fads of fasting and keto that can do more harm than good for women
🚫 Less Zone 2 steady state cardio)
🚫 Don’t feel pressured to take HRT

If you need a personalized journey to navigating your health and well-being in peri-to-post menopause, get in touch ❤️

Mainstream Menopause Advice is Misleading Active Women Dr. Stacy Sims talks about how a lot of mainstream menopause advice is misleading active women. She specifically discusses Zone 2 training, carbohydrates, fasting, supplements, and hormone therapy.

Muscle is a woman’s metabolic currency, especially as she ages. The key is lifting heavy. Yes, ladies, I said heavy. You need more than 2kg/ 5lbs dumbbells to make an impact.
With the right program and coaching, you can build overall body strength and keep your body revving. 🔥💪🏼
Get lifting!

Today is World Diabetes Day.
Knowledge is power - the more you know, the better you can reduce your risk of developing type 2 diabetes - often related to lifestyle choices.

Here are some key facts about diabetes:
➡ More than 571 million people around the world, 1 in 10 adults, is currently living with diabetes
➡ It can be a sneaky disease that often has no symptoms in the lead up to diagnosis

Understanding your risks of diabetes can help you mitigate the disease.
Risks are: family history, your weight, age, ethnicity, inactivity, and gestational diabetes

🚀 Take Action! Adopting a healthy lifestyle can help ward off type 2 diabetes:

🍎 Eat Healthy Foods: a balanced diet of lean proteins, fresh vegetables and fruits that are high in fiber, unrefined whole grains, and healthy fats

🏃‍♀️ Start Moving! Aim for 150 minutes or more per week of moderate activity and 75 minutes of vigorous aerobic activity per week. Include a variety of exercises such as strength training, walking, running, swimming, and biking

👙 Slim Down: Losing a modest amount of weight - 7-10% of your body weight can help reduce the risk of pre-diabetes and diabetes

⏰ Avoid Long Periods Of Inactivity: Sitting still for long periods can increase your risk of type 2 diabetes. Set a timer to get up and move every 30 minutes during your work day

🚭 Quit Smoking: If you smoke, even if you are not overweight, you are 30%-40% more likely to develop type 2 diabetes. The more you smoke, the higher the risk

📆 Today marks World Menopause Day.

🔊 As a coach dedicated to women's health, I want to spread the word far and wide. Lifestyle changes: adopting a regular exercise routine, following a diet of balanced, whole foods, practicing self-care and stress management can make the world of difference to your journey through menopause. Check back here for regular tips and knowledge bites to help you along your way.

Hormonal changes associated with menopause can have wide-ranging impacts on cardiovascular health – that’s why cardiovascular health is this year’s theme for World Menopause Day 2023.

🏃‍♀️ It is important for all women to adopt a regular exercise routine of strength training, cardio, and mobility and flexibility. Positive lifestyle changes can have a huge impact on overall health. Time to get moving ladies!

💔 Cardiovascular disease is the number 1 killer for women.
1 in every 5 deaths in the U.S. are due to heart disease.

Here are a few ways menopause affects cardiovascular health:

💜 A decline in estrogen levels during menopause can increase cardiovascular risk factors, like high blood pressure

💜 A reduction in estrogen can contribute to the development of atherosclerosis, the hardening and narrowing of arteries due to the accumulation of plaque. This can increase the risk of heart disease, heart attacks, and stroke.

💜 Changes in hormone levels during menopause can contribute to an increase in blood pressure

💜 Diabetes Risk: Menopause can also increase the risk of developing type 2 diabetes, which is itself a significant risk factor for cardiovascular disease

What is menopause?

Menopause is defined as when a year (12 months) has passed since the final menstrual period. This marks the beginning of women’s mature life following approximately 30-45 years of reproductive life. The average age of menopause in western countries is approximately 51. The average age of menopause is younger in smokers and those who have never had children (nulliparous). Low levels of both estrogen and progesterone are common after menopause.

Peri-menopause can last 10-15 years for some women. It is in this phase where unusual symptoms may crop up for some women. Every woman will experience it differently, but some have reported: brain fog, insomnia, weight gain, anxiety, night sweats, headaches, low libido, fatigue, depression, panic attacks, mood swings, unusually heavy bleeding or spotting, irregular periods, hot flushes, and joint and muscles pain. It can be a lot to deal with and a confusing time as a woman.

Spring training!!
Trail run plus elevated push-ups!
Try this little challenge next time you run at the park. Every time you pass by a park bench, do 10 elevated push-ups! I got in 100 today during my run! 👌🏻🙌🏻👍🏻

Training locations today: Port Vauban Antibes and Valbonne.
It’s always nice to enjoy sunshine and fresh air as part of your training session!
Two great group training sessions to kickstart this week!

View from my office!
Fit Nutrition offers at-home personal training sessions with a full array of equipment. From fitness boxing, strength training, power cardio, core-based mat class and mobility work, we tailor each sessions to your goals, biomechanics, and fitness abilities, all in the convenience of your own home. DM to book your session today.

Fridays are my online training days. I have both private and corporate clients that really still love online sessions. In between sessions, I take the time to work on my own mobility and strength work. Today I practiced swings, floor press, goblet squats, and one of my very favorite exercises, the Turkish Get-Up. This exercise combines strength and mobility. It’s my way of meditating.
Happy Friday!!! 🖤🖤🖤🖤

Easy, delicious whole food option for a tasty vegetarian dinner or side dish!

Big Baked Falafel Cake With Cucumber Salad No need to fight over the last falafel—this sliceable one is big enough for everyone.