Loredo Fitness

Haha! Don’t do it! 😂

Here’s a fun fall breakfast/snack recipe:

Pumpkin Pie Overnight Oats:
1/4 cup pumpkin puree
1/2 cup old-fashioned or rolled oats
¾ cup to 1 cup milk (I use oat) - you can also use Greek yogurt instead (I do that sometimes too)
1 tablespoon chia seeds
1/2 teaspoon pumpkin spice
1/2 teaspoon cinnamon
2 teaspoons maple syrup

* I added 1 scoop of pumpkin spice protein powder.

🩷 💝 🩷 💝 🩷

Imagine…

💚💙💚💙

I hope you learn to love yourself. Love yourself now. Love yourself in this moment. Love yourself where you are. This is your journey, and yours alone. Don’t get caught in the comparison trap. 🫶🏼

Women lose 10% of bone density every decade after 40.
This accelerates to 20% after menopause.

A lack of estrogen leads to weaker, more porous bones and increases the risk of osteoporosis and fractures because estrogen helps maintain bone density by regulating the activity of bone-building cells (osteoblasts) and bone-resorbing cells (osteoclasts). During menopause, declining estrogen levels accelerate bone loss, making bones more fragile and susceptible to breaks.

Bone loss isn't a distant concern.
Almost half of women over 50 will suffer an osteoporosis related fracture.

Strength training is about more than how you look. It's about independence, strength and freedom as you age.

Strength training 3 times a week, you will:
Lower fracture risk by up to 51%
Reduce vertebral breaks by 44%
Preserve bone mass for longer

Did this post scare you? I hope so! Get to lifting ladies! 💪🏼

Summer is coming to an end and my feed is FILLED with people (men and women) posting about how much weight they gained while on vacation.

Here’s what you should know:

To gain just ONE pound of fat you would need to consume approximately 3,500 calories OVER your maintenance calories. For the sake of this example, let’s say that your maintenance calories = 1,800. That means you would need to consume 5,300 calories to gain ONE POUND of fat! Let me put that in perspective for you - a quarter pounder with cheese meal (burger, fries, and regular coke) is 1,050 calories. You would need to eat FIVE of those to gain ONE pound of fat!

It is highly unlikely that you gained 5 pounds of FAT during your vacation. That weight gain you are seeing on the scale is mostly water retention from a myriad of factors.

Don’t freak out. Get back on track with your normal nutrition and exercise habits. You will see that number on the scale regulate within 7-10 days. I promise. 🫶🏼

All of this. 💯✅

My 18 year old makes herself a well balanced breakfast nearly every morning. This is what she prepared today. 🤌🏼

As parents, it’s our job to live by example in hopes our children will follow suit. Seeing this nutritious spread on the table made my heart happy! 🫶🏼