Unintended consequences

I got this message from a client this morning: In the 12+ years that I’ve been coaching, I don’t think one woman has ever stated that Saturday dancing with heels is one of their goals. Yet, you’d be surprised how frequently dancing comes up during Monday check-ins. And I always […]

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How can anyone match this?

Society, media, cultural norms, and historical perspectives set unrealistic expectations and stereotypes for women in their 40s and 50s. Ageless beauty. Slim physique. Flawless skin. Toned body. Luscious hair. Perfect balance between motherhood and career. Wear clothes that don’t make you look too old or too young. Hide any signs […]

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I still catch myself feeling inadequate

When I dig myself into an Instagram rabbit hole of muscular men, I still sometimes feel that I am not good enough. Not having arms that break my sleeves, abs to grate cheddar on, or the chest to break coconuts with. All of this despite: Putting years of work into […]

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An underappreciated tool to help you sleep better

You’ve tried it all. Meditation, breathing practice, therapy, cuddling a dog or other animal before bedtime, and you still struggle to fall or stay asleep. But have you tried increasing your daily physical activity? I don’t mean just doing more workouts (although that can help too). But by going for […]

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Two age-linked conditions that tend to speed up around menopause

Those two are sarcopenia (muscle loss) and osteopenia (bone loss). And both can be real bummers. Sarcopenia begins subtly. From 30 onwards, inactive women can lose about 3–8% of muscle mass yearly. With estrogen declining during menopause, the speed only accelerates. This means activities like walking and lifting heavy shit […]

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The best nutrition for (pre-) menopause

If your goal is to: Improve your energy, both for your physical activities and life in general Keep or gain muscle to stay strong and keep your metabolism revving Sleep better Not feel like an angry parrot deprived of food Here’s the “secret” to getting there: eat a satisfying diet […]

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How to use less willpower

It takes a lot of willpower to resist the temptation in the moment. Saying no to a third glass of Pinot. Saying yes to a workout after a long day at work. It takes way less willpower to plan ahead. Buying half a bottle instead of 750ml. Scheduling the workout […]

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Is there a clash?

If you value the convenience of food but try to follow an elaborate cooking schedule to reach your goals, there’s a clash. If you’re eating strict meals because they align with your goals, but you value the culture and connection around food, there’s a clash. Let’s say you value feeling […]

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Away from zero

This week’s Fitt Insider newsletter had some encouraging facts on how little it actually takes to improve our health. The TL;DR version? Anything away from zero, and we’re winning. “It’s becoming more clear that even a few minutes of movement goes a long way.  Just 3.4 minutes per day of vigorous lifestyle […]

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Flattening the curve

Live longer. Improve the quality of those years. Compress the morbidity/disability decades to years. Maybe even months. Nothing’s given. But the actions we take today increase the odds in our favour. I can’t think of anything as effective as strength training for improving those odds. Keep at it. And if […]

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The discipline no one talks about

One of the coaching clients is training for the NYC marathon, and she’s been gradually racking up the kilometres in the last four months. She’s also managing a business and navigating family life with two kids. It’s been hectic. She’s on holiday this week, and we were discussing how her […]

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Breaking perfection

I have obsessive, perfectionist tendencies whenever I set myself a habit-based goal. If I decide not to drink alcohol for a year, there is no way you can convince me otherwise. If I decide to do push ups when I make my morning coffee, I will do push ups regardless […]

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You’ll fail

We all do. It’s an inevitable part of getting to your goals. The key is not to let your failure-induced negative thoughts about yourself define who you are. Ideally, you want to acknowledge what’s going on. And then move forward without dwelling on the negativity for longer than necessary. In […]

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Desires and reality

What are the results you desire with your health and fitness? Do those desires match the reality of everything that you’ve got going on with your life? Not only the reality of your external circumstances. But also the reality of simply not being a 20-year-old anymore. Sorry. And if the […]

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You’ve got 20 minutes

Let’s play a game. You have to distil your daily health and fitness-related activities to just 20 minutes. That covers any physical activity and meal planning, cooking and whatnot—all of it. What would make the cut? What would you stop doing, delegate or streamline? Placing yourself in such a situation […]

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