Healthy N Fit With Stacy Rae

As I mark a year of growth with these incredible women, I'm filled with gratitude for the journey of rebuilding my personal training and health coaching business since moving from California to Arizona - it's been a steady climb, but every step forward is a testament to the power of collaboration and mutual support, and I'm honored these amazing women have chosen to embark on this path with me, embracing their own strength and potential, and I'm excited for the many workouts to come, cheers to our collective strength and progress, together we're unstoppable.
💪🏃🏻‍♀️💫
💻healthynfitwithstacyrae.com
📧[email protected]
📱

As a personal trainer and health coach who specializes in training women over 40 I get asked about cortisol all the time.
Here is some great info to help better understand cortisol.

💫Understanding Cortisol and Weight Loss for Women Over 40

Cortisol is often called our “stress hormone,” but it actually plays many important roles in the body, including regulating blood sugar, energy, metabolism, and our sleep-wake cycle.

What should cortisol do throughout the day?

In a healthy pattern:

☀️ Morning: Cortisol is naturally highest when we wake up. This is a good thing! It helps us feel alert, energized, and ready to start the day.

🌙 Evening: Cortisol should gradually decline throughout the day and be at its lowest at bedtime, helping us relax and get restorative sleep.

Unfortunately, chronic stress, poor sleep, overtraining, excessive caffeine, and blood sugar swings can disrupt this natural rhythm. When cortisol stays elevated, especially in the evening, it can make it more difficult to lose weight and may contribute to increased abdominal fat storage.

Signs cortisol may be elevated:

* Difficulty losing weight, especially around the midsection
* Cravings for sugar and carbohydrates
* Feeling tired but wired
* Poor sleep or waking during the night
* Increased anxiety or feeling overwhelmed
* Low energy throughout the day

Tips to support healthy cortisol levels and weight loss:

✅ Prioritize 7-9 hours of quality sleep.

✅ Include strength training 2-3 times per week. Exercise is beneficial, but excessive high-intensity exercise without adequate recovery can sometimes increase stress on the body.

✅ Take daily walks. Even 10-30 minutes of walking can help lower stress and support blood sugar control.

✅ Practice stress management through prayer, meditation, deep breathing, journaling, spending time outdoors, or connecting with loved ones.

✅ Eat balanced meals that combine protein, healthy fats, and fiber to help stabilize blood sugar.

Breakfast ideas to support blood sugar balance and healthy cortisol patterns:

🥚 Eggs with vegetables and avocado

🥣 Plain Greek yogurt with berries, chia seeds, and nuts

🍳 Vegetable omelet with a side of fruit

🥤 Protein smoothie made with protein powder, spinach, berries, and almond milk

🍞 Whole-grain toast topped with avocado and eggs

A few morning habits that may help:

* Eat a protein-rich breakfast within a few hours of waking.
* Aim for 20-30 grams of protein at breakfast.
* Get outside for natural sunlight within the first hour of waking when possible.
* Stay hydrated before reaching for multiple cups of coffee.

Remember: Weight loss isn’t just about calories. Hormones, stress levels, sleep quality, muscle mass, nutrition, and daily movement all work together. Taking care of your stress response and supporting healthy cortisol rhythms can make a significant difference in how you feel and how your body responds to your efforts.

“Your body isn’t working against you. Often, it’s responding to the signals it’s receiving. When we improve sleep, manage stress, nourish our bodies well, and build strength, we create an environment where health and weight loss become much more achievable.” 💜

Consistency is key when it comes to trying to lower cortisol levels.
With these simple habits and doing them often you can help produces better long-term results rather than using extreme diets or excessive exercise.
💪🏃🏻‍♀️💫
💻healthynfitwithstacyrae.com
📧[email protected]
📱714.717.0335
🌻

What an empowering morning working out with these incredible women who prioritize their well-being and set a powerful example for their families.

By putting their health first, they're showing their loved ones that self-care is essential and worth making time for.

Our children are watching and learning the importance of taking care of oneself.

I'm grateful for the opportunity to work with such dedicated individuals, and I invite others to join us for a women's only workout session - let's work together to build a healthier community.
💪🏃🏻‍♀️💕
💻healthynfitwithstacyrae.com
📧[email protected]
📱714.717.0335
🌻

Thrilled to lead a class today at BlackStone!🏃🏻‍♀️

I'm constantly inspired by these women's dedication to their fitness journey and their unwavering commitment to prioritizing their well-being, it's truly contagious and a testament to the power of self-care.
💪🏃🏻‍♀️🔥
🌻

Wellness Wednesday!

It's so nice when a client sends you a email and writes a great message about how they enjoy their training experience.

Thank you Molly, I appreciate your email and you as a client. Looking forward to continuing to walk alongside you on your health and fitness journey online!💪"

"I wanted to let you know that I am amazed with how much you put into our zoom workouts and how absolutely spot on you are with what medical research is demonstrating.
I’m not sure everyone knows exactly how much must go into planning the workouts and that particularly for women from 40 years and on how perfectly in line with research your workouts are. I feel like I discovered treasure when I found your training"!🗣️

Are you looking for a online or in-person trainer and health coach? If so please reach out, I offer complementary consultations to see if my health and fitness programs are a fit for you!

Love yourself to take action and get healthy from the inside out, it's up to you to make your health a priority... no-one is going to do it for you!
💪🌈💫
💻heathynfitwithstacyrae.com
📧[email protected]
📱714.717.0335
🌻