Vibrant, Balanced Living

著者： Heather Monthie PhD
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  • Welcome to the Vibrant, Balanced Living Podcast, where we empower women to reclaim their energy, strength, and confidence. Join us for inspiring conversations, expert wellness tips, and actionable strategies that will help you live your most vibrant, balanced life. Whether you’re looking to improve your fitness, manage stress, or embrace healthy habits, this podcast is your go-to resource for transformation and growth.
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あらすじ・解説

Welcome to the Vibrant, Balanced Living Podcast, where we empower women to reclaim their energy, strength, and confidence. Join us for inspiring conversations, expert wellness tips, and actionable strategies that will help you live your most vibrant, balanced life. Whether you’re looking to improve your fitness, manage stress, or embrace healthy habits, this podcast is your go-to resource for transformation and growth.
エクササイズ・フィットネス 衛生・健康的な生活 個人的成功
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エピソード
  • Get STRONGER with Simple Strength Training for Women! – Introduction to Strength Training

    Get STRONGER with Simple Strength Training for Women! – Introduction to Strength Training
    2024/10/22
    Strength training is an incredibly empowering journey for women at any stage of life, and I’m here to guide you through it! Whether you’re over 30, 35, 40, or beyond, this blog post will provide an introduction to strength training, explain why it's essential, and how you can incorporate it into your healthy lifestyle. Why Strength Training? There’s a growing buzz around women lifting weights, especially as we age. You’ve probably heard that women over 30, 40, or 50 should be lifting heavy weights, but what does that really mean? I've been lifting weights for over 30 years, and I’ve seen how the gym culture has evolved. When I started in 1994, it wasn’t always considered “appropriate” for women to be in the weight room. In fact, I was told that weightlifting was only for men! Fortunately, times have changed. Strength training is no longer off-limits for women, in fact, it’s something I strongly encourage every woman to incorporate into her routine. https://youtu.be/UdW61mQU0hI?si=1giE8-v1G9OLOXaS The Benefits of Strength Training for Women Strength training offers both physical and mental benefits, which is why I'm so passionate about it. 1. Build Muscle and Boost Metabolism:After the age of 35, women naturally begin to lose muscle mass, which slows down metabolism. Lifting weights can help preserve muscle, rev up your metabolism, and even prevent the dreaded weight gain many experience as they age. 2. Stronger Bones and Prevention of Osteoporosis:Strength training can help strengthen your bones, muscles, ligaments, and tendons. This is especially important for women to prevent conditions like osteoporosis. 3. Mental Strength and Resilience:Lifting weights isn’t just about physical gains. It’s about becoming mentally stronger, too. You’ll feel more confident, empowered, and capable of handling life’s challenges. Worried About Getting Bulky? Let’s clear up a common myth: lifting weights will NOT make you bulky. Women don’t have enough testosterone to bulk up easily. The women who do look like bodybuilders have been on extremely structured, disciplined training and nutrition plans for years. Strength training will tone and sculpt your body, giving you that lean look many of us strive for. How to Get Started with Strength Training If you’re new to strength training, or just getting back into it, you don’t need to spend hours in the gym. In fact, 2-3 full-body strength sessions per week is enough to start seeing results. Here’s how to structure your routine: Focus on Compound Movements:Start with compound lifts that work multiple joints at once, think squats, deadlifts, and lunges. These exercises give you the most bang for your buck, targeting several muscle groups in one move. Progressive Overload:This is key to making progress in strength training. You’ll want to gradually increase the weight, reps, or intensity of your workouts over time to continue challenging your muscles and seeing results. Recovery Matters:Don’t skip your rest days! When you lift weights, you’re actually breaking down muscle tissue. It’s during rest that your muscles repair and grow stronger. Prioritize sleep, foam rolling, and stretching to aid your recovery. Why Strength Training Beats Cardio for Fat Loss While cardio is great for heart and lung health, it’s not the most effective way to lose body fat or change your body composition. Strength training, on the other hand, increases muscle mass, which in turn boosts your metabolism, helping you burn more calories even at rest. Set Your Strength Goals Getting started with strength training means setting realistic goals. Do you want to lift weights twice a week? Or maybe you want to work up to lifting a certain amount of weight? Whatever your goals, track your progress and stay consistent. If you’re ready to take your fitness journey to the next level, consider joining my VIP Inner Circle. Inside,
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    11 分
  • What Yoga to Do for Weight Loss – Reduce Stress and Shed Pounds

    What Yoga to Do for Weight Loss – Reduce Stress and Shed Pounds
    2024/10/09
    You’ve probably thought, “Yoga for weight loss? Isn’t that just a lot of stretching and chilling out?” Well, spoiler alert: yoga can absolutely help you shed pounds, and it’s not just about working up a sweat! I’ll break down exactly what yoga to do for weight loss, reduce stress, and boost your overall well-being—because who doesn’t want to feel strong and zen at the same time? Why Yoga is Effective for Weight Loss Let’s start with the basics: yoga works because it’s sneaky. It looks like it’s all calm and peaceful, but underneath that “om” is a powerhouse for building strength, managing stress, and keeping you in tune with your body. If you’re wondering what yoga to do for weight loss, think of it as the triple threat: it helps you get stronger, more mindful, and less stressed—which is a recipe for success on your wellness journey. Now, why is this important? Well, when we’re stressed, our body releases cortisol—the little hormone that LOVES to hang onto belly fat. So, by reducing stress, yoga helps lower cortisol, which in turn helps you feel lighter and more at ease. Plus, when you’re feeling good mentally, you’re less likely to reach for that extra snack (you know the one). Now, your cortisol levels constantly fluctuate throughout the day and when they stay elevated for too long, it can lead to weight gain, especially around the belly. That's why managing stress with practices like yoga is so crucial. By incorporating yoga into your daily routine, you're not only strengthening your body but also creating a mental space where you're less reactive to stress. This balance helps keep cortisol in check, allowing your body to work more efficiently and making it easier to stay on track with your weight loss and wellness goals. https://youtu.be/yxkrUDoVNLY?si=TQsP0-AMZrOel0wn How Yoga Helps with Weight Loss Beyond the Mat Yoga’s magic doesn’t stop when you roll up your mat. Here’s where it gets even better: 1. Mindful Eating Yoga teaches you to listen to your body. So, when you’re in the kitchen, you’ll start paying attention to what your body actually needs, instead of mindlessly snacking or eating when you’re not really hungry. You’ll find yourself asking, “Am I really hungry, or just bored?” (Spoiler: half the time, it’s boredom). 2. Body Awareness Yoga forces you to get in tune with how your body feels. So, it’s going to make you more conscious of what you eat, especially right before a class. (Ever tried doing twists after a burrito? Yeah, don’t.) Twists and folds during yoga can help your digestion too, keeping things moving and reducing bloating—a nice bonus when you’re on a weight loss journey. 3. Lowering Stress Here’s the deal: when we’re stressed, we tend to eat more. Yoga helps lower those cortisol levels so you’re less likely to eat your feelings after a tough day. Plus, it gives you a healthier outlet for stress relief, so you don’t have to rely on comfort food (even though mac and cheese is delicious). What Yoga to Do for Weight Loss: The Best Poses Now let’s get to the good stuff: what yoga to do for weight loss. If you’re looking to shed pounds, you want to focus on poses that build strength, improve flexibility, and help you feel empowered. Here are a few poses that will help you along your journey: Chair Pose (Utkatasana): This one lights up your legs and glutes, making you stronger and more grounded. Warrior Series (Virabhadrasana): Warriors are great for building balance, strength, and resilience in your legs. Plus, you’ll feel like a total warrior in the process. Plank Pose: Nothing like a good plank to work your core and arms. Yes, it’s challenging, but it’s the kind of challenge that helps you feel stronger every day. Revolved Chair Pose: Add a twist here, and you’ve got yourself a move that supports digestion and detoxification, all while improving your strength and focus. Incorporate these into your regular yoga routine,
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    7 分
  • How to Lose 10 Pounds in 2 Months – My Step by Step Process | Weight Loss Over 40 Advice

    How to Lose 10 Pounds in 2 Months – My Step by Step Process | Weight Loss Over 40 Advice
    2024/10/04
    In this episode, I share my personal journey of losing 10 pounds in two months by adopting a realistic and sustainable approach. I discuss common challenges like misinformation, lack of motivation, unrealistic expectations, and absence of support that many face in weight loss. I outline my strategy involving sustainable diet changes, enjoyable exercise routines, eliminating alcohol for better sleep, and not fixating on the scale. I invite viewers to follow my ongoing goal of losing 25 more pounds by December 31st, 2024, offering a free nutrition and meal planning guide on my website. 00:00 Introduction to My Weight Loss Journey 00:25 Common Struggles in Weight Loss 02:41 Overcoming Weight Loss Challenges 02:46 My Personal Weight Loss Strategy 03:38 Sustainable Diet Changes 05:03 Effective Exercise Routine 06:23 Cutting Out Alcohol 08:24 Focusing Beyond the Scale 09:59 Invitation to Follow My Journey 10:23 Free Nutrition and Meal Planning Guide How to Lose 10 Pounds in 2 Months - My Step-by-Step Process | Weight Loss Over 40 Advice Let’s get real—losing 10 pounds in two months? Totally doable. I’ve done it, and today, I’m going to walk you through my personal, no-nonsense strategy that made it happen without living on celery sticks or doing burpees until I dropped. This method is about sustainable, smart changes, because who has time for extremes? https://youtu.be/XtzDvGdZG70 Why Losing 10 Pounds Seems Like a Big Deal If you’ve ever tried to lose weight, especially 10 pounds, you might have found yourself asking, “Why is this so hard? It’s just 10 pounds!” Well, let me tell you: it's not because you're lazy or lack willpower. The struggle is real, and here’s why: Misinformation Overload: Everyone’s shouting different diet advice—low-carb, low-fat, high-protein. It’s exhausting to keep up with the “rules.” Lack of Motivation: We start out like rockstars, then somewhere around week three, the motivation fizzles out, and we're back to Netflix and snacks. Unrealistic Expectations: Social media is full of 20-somethings with abs of steel telling you that you, too, can look like them. Newsflash: You don’t need their six-pack to be healthy or happy. Zero Support: You’re trying to eat better, but everyone around you keeps ordering pizza. Sound familiar? Without accountability or a buddy cheering you on, it’s tough to stay focused. My Step-by-Step Process to Lose 10 Pounds in 2 Months Here’s exactly what worked for me. These steps are simple, sustainable, and most importantly—doable. 1. Make Sustainable Diet Changes (Moderation Is Key) Listen, I love pizza and chocolate. And guess what? I didn't give them up. Instead, I learned to moderate. You can still enjoy the foods you love, just in smaller portions and less often. Love pizza? Have one slice instead of half the pie. Craving chocolate? Go for a smaller portion and don’t make it an everyday thing. The key is moderation, not deprivation. Cut back, not out. 2. Establish an Exercise Routine That Doesn’t Suck Exercise should not feel like punishment. Find something you actually enjoy, because let’s be real—if you hate it, you won’t stick with it. I believe weightlifting is a non-negotiable for women over 40. Why? Because strength training helps boost metabolism, build muscle, and keep us feeling strong and capable. Along with weightlifting, I mix in hiking, swimming, yoga, and cycling. I don’t do it all every day, but I make sure to move my body for at least an hour. Find what you love and go with it. 3. Say Bye to Alcohol (For Now) In July, I cut out wine. I know, I know—gasp. But the truth is, alcohol messes with your sleep, which messes with your energy, which messes with your choices the next day (hello, high carbs & fat). After six weeks of solid sleep without wine, I felt like a new person. The energy boost alone was worth it. 4. Forget the Scale The scale? We’re not friends.
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    6 分

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