The post How To Gain Clarity and Transform Your Wellness Journey appeared first on Active Moms Club.

“I feel like I’m taking a random stab at lifting more weights because I keep reading that weights are an imperative part of losing weight and being healthy, especially as I age.” 

“My workouts feel pretty unfocused; I just do the workout that I feel like or that fits the schedule without any real work towards a goal of any kind.”

Do you relate to any of these statements?

I feel you.

Figuring out the “right” type of exercise can feel overwhelming and then you second guess if WHAT you are doing is worth your time.

You see hundreds of exercise videos on social media that promise tight abs, strong butts… blah blah blah.

Keep it simple. 

But first… Embrace the concept that strength training is WORK. 

It should be challenging. 

It does need to push you OUT OF YOUR COMFORT ZONE in order to see and feel the gains.

One of my favorite forms of strength training to burn fat and build strength is a metcon.

Metabolic conditioning, or metcon, is a workout strategy designed to enhance your body’s energy systems, specifically focusing on the pathways that contribute to burning calories both during and after exercise. 

Metcon workouts can be useful for everyone BUT are a game-changer for perimenopausal women dealing with hormonal changes. 

Why? 

• Metcon sparks a hormonal response that can counterbalance some of the effects of declining estrogen during perimenopause. 
• High-intensity exercise helps release feel-good endorphins, combating mood swings and promoting mental well-being. (Helpful for all!)
• Additionally, metcon enhances insulin sensitivity, crucial as insulin resistance tends to increase with age. 

PRO TIP: Perimenopausal women need more INTENSITY / HEAVIER WEIGHTS to stimulate muscle growth and support insulin sensitivity due to declining hormones. Our bodies are just not as efficient as they were when we were in our 20’s.

Heavy weights and intensity can assist in managing weight and mitigating the impact of hormonal fluctuations on metabolism. 

The varied movements also contribute to bone health, addressing concerns about osteoporosis during this perimenopausal transition.

In a nutshell, metcon becomes a powerhouse ally, not just for physical fitness but also for navigating the hormonal roller coaster that perimenopause brings.

So what would a metcon workout look like? 

They are short and intense. 

They combine both weights and cardio. 

Always use a timer to stay on target.

Be mindful to warm up for 5-10 minutes before you dive into the workout AND budget 5-10 minutes AFTER to allow for cooldown/stretching to de-stress the body.

Here are a couple of my favorite circuits:

METCON #1: — Gym or home version 

(2 minutes of work: 1 minute recovery between sets)

• 5 Deadlifts (using a weight this is challenging for 5 reps)
• 5 Elevated Pushups
• Use the remaining time (60-75 seconds) working at a fast/uncomfortable pace on treadmill, rower, stairclimber, elliptical, bike…

Rest 1 minute. Repeat 4 more sets. (15 minutes total) 

*You should feel spent after this 15 minute circuit. If not, try to increase your intensity with weights or move more quickly between the 3 exercises.

METCON #1: — Home version with dumbbells and no access to cardio equipment 

(90 seconds of work, 45 seconds recovery between sets)

• 5 Dumbbell Front Squats or 5 Dumbbell Deadlifts
• 5 Elevated Pushups
• Use the remaining time (30-45 seconds)  working at a fast/uncomfortable pace jumping rope, mountain climbers, jumping jacks, running in place

Rest 45 seconds. Repeat 5-8 more sets (10-12 minutes)

METCON #2: — Gym or home version 

(Use timer to monitor recovery time between sets)

• 5 Sumo squats with upright row (using kettlebell or dumbbell)
• 5 Elevated Pushups
• 45 seconds working at a fast/uncomfortable pace on treadmill, rower, stairclimber, elliptical, bike

Give yourself 1 minute recovery between sets. Repeat 5-7 sets.

METCON #2: — Home version with dumbbells and no access to cardio equipment

(Use timer to monitor recovery time between sets)

• 5 Sumo squats with upright row (using heavy dumbbell)
• 5 Elevated Pushups
• 30 seconds working at a fast/uncomfortable pace— jumping rope, mountain climbers, jumping jacks, running in place

Give yourself 30-45 seconds recovery between sets. Repeat 6-8 sets.

Did you notice the theme in these metcons?— 

• First exercise is using heavy weight to load lower body (biggest muscle group)
  • squats, deadlifts, KB swings, lunges… 
• Second exercise is a core-centric, upper body exercise 
  • push-ups, double bent over/gorilla/renegade rows, pullups…
• Third exercise is a fast-paced, intense CARDIO activity
  • treadmill, rower, stairclimber, elliptical, bike, jumping rope, mountain climbers, jumping jacks, running in place

Use this formula to create your own metcon with the equipment you have access to and the time you have to exercise. 

And as I prompt my clients, you know you hit ideal the ideal intensity if you mutter, “This sucks!”.

Xoxo, Cassandra

P.S. If you’re struggling to figure out what to eat, how much to eat, what type of workouts to do to be the healthiest version of yourself— know that I’m here to provide CLARITY!

Grab a spot for a brand NEW 1:1 Clarity Coaching Call.

This 45-minute session is your guiding light to get unstuck and move forward with a customized plan so that you can feel confident that you are making the right choices.

Email me, Cassandra@ActiveMomsCLub.com and tell me, “Coach C, I need clarity!”

The post The Metcon Workout appeared first on Active Moms Club.

( Hint, it may help with mood and for those who struggle with depression and anxiety).

What’s the difference between collagen peptide powder and whey protein powder?

COLLAGEN PEPTIDES:

 It’s like the superhero for your connective tissues. Plus it’s easily digestible and beneficial for gut health.

EXAMPLES OF COLLAGEN IN USE—

Marie has been taking collagen in capsule form (because she finds it quicker and mindless to grab in the mornings) and does claim she sees and feels a difference in her nails and hair.

Personally, I do not use collagen peptides regularly but we do have the powder form stocked in our pantry. My husband uses one scoop in his morning oatmeal.

Olivia and Cathy, both are my nutrition coaching clients use one scoop of collagen powder in their morning coffee. (It does change the viscosity of the coffee, but it doesn’t bother them.)

WHEY PROTEIN:

EXAMPLES OF WHEY PROTEIN IN USE—

I do use whey protein as a supplement most days of the week. I use it to increase my protein intake. It’s an easy grab-n-go shake after workouts when I’m tight on time, or it’s an afternoon mini-meal while I’m the “mom taxi”. (I bet you can relate!).

I enjoy the clean, non-chalky  taste of Thorne whey protein powder or Jocko Molk whey protein powder (vanilla and chocolate flavors). All powders are not created equal. These are my two favorite vetted brands.

My client Molly uses protein powder to boost her protein intake for weight loss. She preps a “chocolate pudding” in the morning and brings it to work.

 Molly’s recipe: one container of fat-free or 2% plain Greek yogurt + one scoop of Thorne chocolate powder + 1 tsp of chocolate flavor pudding mix. I can attest, it’s delicious.  

So to summarize, it’s like comparing apples and oranges when talking about collagen peptides and whey protein powders – both great, but for different reasons.

The post Beyond the Basics: Demystifying Collagen and Whey Protein Powders appeared first on Active Moms Club.

WHY?

Lots of you wanted to know why I chose to take creatine and the benefits… 

I decided to start using this creatine monohydrate supplement in November as I learned more about its benefits in my perimenopause research. It felt like a no-brainer to add this to my self-care routine.

And I can say without doubt, I’ve felt a difference in my mood, my ability to exercise harder, lift heavier, and experience a better recovery post-workout. 

FACT: Creatine has been named by the Women’s Health Organization as an essential nutrient for women. 

Creatine has been heavily researched since the 1990’s and has proven its benefits as it supports:

• Gut health

• Brain health and mood

• Supports better muscular performance & lean mass development

• Better recovery

• Better immunity

According to Dr. Darron Candow, a very respected researcher specifically on the topic of creatine, suggests that EVERYONE (including older folks, pregnant women, perimenopausal women, vegetarians…) could benefit from an extra supplementation of creatine.

Non-meat eaters may experience the greatest benefits of a creatine supplement.

Below are a couple of science-based resources that I have found extremely useful. Learn about creatine for yourself and decide if it’s a fit for you.

Podcast with Dr Darron Candow

The Benefits of Creatine Supplementation For Active Older Women

My favorite supplement brand is Thorne Research.

Of course, check with your healthcare provider if you have any special conditions or questions if a creatine supplement is right for you.

The post Science-Based Benefits of Creatine appeared first on Active Moms Club.

I note I’m not feeling rested…and question if I slept more than a couple of hours. Then there’s the sniff, hoping to find the slightest passage of air through my achy nostrils. 

Nope. Sigh. Sneeze.

A few moments later my husband quietly peeps his head into our cozy bedroom while I’m propped up scrolling on my phone.

“Happy Birthday, Honey.”   

Eh. 

Last weekend I celebrated 52 times around the sun.

How did that happen? Again. Already.

I felt like I was just in Cabo celebrating my entry into the sixth decade. 

It’s been quite a year and because my birthday lands in the first week of January, it’s also a reflective time. 

In December my wellness coach (yep, even coaches have coaches!) nudged me to ponder two questions… 

“What do I want more of in 2024?”

“What do I want less of in 2024?”

I’ve been considering those questions in earnest. 

Two things immediately popped into my head: 

• more CONNECTION

• more KNOWLEDGE

I realized this year that I LOVE training clients IRL. It took me a minute to figure this out since I enjoy live-streaming clients on Zoom.

But, in-person…

…that’s next level satisfaction because of the CONNECTION. I want more of this in 2024 AND want to continue to serve clients from afar on Zoom. 

I also want more time with “my people”, which will require me to make more regular opportunities to connect. Maybe you can relate because it’s been a common theme I’m hearing from my mamas inside Healthy Moms’ Hangout. 

This IRL connection is also the catalyst for AMC’s annual retreat! We’re meeting up— third year strong— in Milwaukee at the end of January. 

…like we did last year.

Hit reply if you want in!

The other thing I want more of in 2024… KNOWLEDGE!

Turning 52 hasn’t come easy but I’m glad to be here. 

My body has been on one hell of a roller coaster ride over the last two years. If you’ve been following along, you’ve been reading about my challenges. 

…And, I heard from many of you that you’re on a similar ride after I sent out my perimenopause email series last week #togetherwewillconquer 

If you missed that email series, or want to re-read > they all live on my blog. 

My thirst for knowledge as it relates to fitness, nutrition, recovery, stress management, sleep, supplements, hormones is insatiable… I’m my own science experiment.

I’m 60% complete with my Sleep, Stress Management & Recovery certification through Precision Nutrition AND tackling all the studies to be a specialist as a Menopause Coach — they go hand in hand as it relates to our deep health.

And then there is the hardest question… what do I want LESS of in 2024. 

It took me a minute (or days!) to land on something that resonated. I didn’t just want to say, “less work, less pain, less injury…” reality is, those are inevitable.

What I want less of — thinking about, being concerned with, stressing over what my body LOOKS like.

There. I said it. 

The wrinkles are coming on strong. The aging spots. The cellulite on my thighs. The droopy boobies. 

And then there is the weight thing. 

In years past, (oh let’s just say for over a decade) I’ve weighed myself religiously. The number on the scale somehow subconsciously told me my worth, what I should or shouldn’t eat for the day, dictated my mood, how hard and long to exercise… 

… all from 3 digits illuminated on a 12” x 12” metal object! huh? 

If you can relate, I see you.

I did a thing for myself in 2022, I hired a nutrition coach. 

Coach D was my mentor as I undertook Precision Nutrition’s level ll mastery certification. I was so impressed by his coaching that I hired him after I completed my year-long course. (An additional professional perk, having gained more coaching experience to bring to my clients!)

With his year-long guidance, he helped me understand that I was using nutrition as a means to exert control when SOOOO many things in my life were out of my control. 

(This wasn’t a bop-you-over-the-head-a-ha-moment. This was eventually learned through his expert coaching and leading me to understand my thoughts/actions.)

It’s still a work in progress. 

I find it dumbfounding that my jeans fit the same as a year ago, as 5 years ago and I don’t track, weigh or measure food.

I’m learning to trust my nutrition knowledge and eat more mindfully. My choices are NEVER perfect, it’s progress. 

This is how I guide my clients too, using PN’s Goals > Skills > Practice > Action framework. 

I have weighed myself twice since August! #progress. 

The story I now tell myself, and 99.1% of the time believe, is that the number is for information gathering. If I don’t believe that in my heart, I don’t allow myself to get on the scale. 

I’m no longer freaked out about my perimenopause transition because I’m absorbing knowledge to understand the changes and react accordingly. #knowledgeispower

I accept and like my body for what it is and what it can do TODAY— and man, I can kick some ass in the gym and on my bike. Run a 10k… not so much.

So in 2024 I want to worry less about what my body looks like and be more excited about the awesome, badass things it can do!

Tell me → what do you want more of in 2024? What do you want LESS of this year?

Drop me an email (cassandra@activemomsclub.com) to share, I’ll personally read and reply back.

xoxo,

Coach C~

P.S. I will be taking on TWO new 1:1 coaching clients in the month of February/March. 

If you could use some support in your health, fitness, and nutrition to be your best badass self, let me know.  

The post Birthday Reflections 2024 appeared first on Active Moms Club.

The post Top 3 Strategies To Manage the Menopause Transition appeared first on Active Moms Club.

The post The Signs & Science of the Menopause Transition appeared first on Active Moms Club.

…three years before my twin boys were born!  

AMC was truly my first baby. 

At the time, pre- and postnatal fitness classes were unique and sought-after in Chicago. As a new mom I was at the helm of supporting women through their postpartum journey. 

Fast forward to 2023, I continue to serve moms in their fitness journey. These days most of my clients are in their 40’s and have kids in elementary and middle school. 

I’m 52 years-young with energetic 7th graders! #moodswingsarerealinmyhouse

And guess what…

…most of my clients are entering the menopause transition with its unsuspecting side-effects (whether they know it or not)!

I felt like I was on top of the world when I hit my sixth decade in January 2022. (I even posted about it here.) 

…and then, things went backward and sideways all at once: 

• my joints started to ache
• I felt uninspired
• weight slowly crept around my midsection
• I always felt tired
• simple injuries lingered longer, 
• and my ears… ringing non-stop

At the time, it didn’t dawn on me that these symptoms are common when hormone levels begin to decline. (Newsflash— there are no less than THREE dozen symptoms from declining estrogen/progesterone levels)!

Over the last year, I’ve become my greatest advocate to learn everything possible about the perimenopausal transition and how it affects a woman’s body. 

And because I’ve been vocal about my struggles, my clients are sharing their challenges, especially as it relates to body composition changes.

If this feels relatable, know that you are not alone. 

My journey has led me to pursue a certification as a Menopause Coaching Specialist.

I’m gaining a greater understanding of the science behind the changes and have uncovered new fitness, nutrition and stress management strategies that are helping me manage my symptoms and feel more like my “normal self”. 

Spoiler-alert… 

…I’m talking small shifts in exercise, dialing in nutrition timing, and allowing myself more recovery. (The complete opposite of what most women think!) 

I bring these new strategies and framework to my clients to help women over 40 manage their menopause symptoms so that they feel more confident and can unlock their healthiest, strongest body. 

In my next blog post I’ll be pulling back the curtain on the signs and the science behind the perimenopause transition (we need more people talking about this!)

For now, tell me → are you also in this same transition? 

Drop me an email (Cassandra@ActiveMomsClub.com) and tell me “Yes, this is me!”, “No, not there yet!”, or “Hmm, Cassandra, I’m not sure.”

Xoxo, Coach C~

The post From Your Postpartum Pro to Your Menopause Mentor appeared first on Active Moms Club.

I’m going down a deep rabbit hole… consuming all fitness and nutrition knowledge I can about the menopause transition. Who’s with me here?

Based on my findings, I’m on a mission to change up my workouts.

I’m replacing one of my “steady state” cardio workouts with a HIGH INTENSITY workout. Dr. Stacy Sims—THE resource for the menopause transition as it relates to fitness & nutrition— refers to these as S.I.T. workouts.

A SIT (Sprint Interval Training) is kinda the same as a HIIT but it’s specifically cardio based – think running, cycling, swimming, rowing, stair climbing– performing short sprints at maximal effort for 10-20 seconds with 5-10 seconds rest in between.

So today I did a Tabata set on the stair climber; 20 seconds fast/hard (levels 14-15), 10 seconds recovery (level 7-8) for 8 cycles (4 minutes total). I was DYING. It sucked beyond suck.

I am surprised to report it took me a full 5 minutes to recover my legs and heart rate before tackling the next cycle (I only did 2!). Making 26 minutes feel very satisfying and an EFFECTIVE ass-kicking workout.

Why am I doing this?

…to polarize my workouts, one of a few fitness strategies to manage the perimenopausal transition and abdominal fat gain.

One of my clients asked me this morning, “What does “polarize” mean?”

Great question! Polarize means extreme opposite; hard hard, easy easy.

Studies show for women in the perimenopause transition, or in post menopause, the steady state workouts are detrimental to body composition (think going for a steady run for 45 minutes or hanging out of the eliptical at a casual pace).

Why?

Because our hormone levels are declining, and cortisol levels (stress hormone) are rising.

Exercise is stress… we want it to be good stress, but the steady state workout turns out to be bad stress because it’s not ENOUGH intensity to burn fat AND it raises cortisol levels so creating more (useless) stress we don’t need.

…so the answer is to go hard/hard or easy/easy.

A hard/hard workout is a SIT workout. Spend less time exercising, but make it burn your muscles so it stimulates abdominal fat burn.

My SIT workout on the stairclimber this morning was just that … HARD AS _UCK

Tuesday my workout will be a HIIT on Zoom with Active Moms Club (using weights and includes plyometrics) and Wednesday’s workout will be easy easy— a power walk for active recovery. (This will allow my body to recover and de-stress after 2 high stress workouts).

Many of my clients over 40 are starting to notice weight gain around the middle even though they assert their nutrition and workouts have been mostly consistent.

A likely culprit here ➠ fluctuating and lower hormone levels. As hormones begin to decline so does our insulin resistance, ability to uptake protein, and burn fat. It’s a recipe for abdominal fat gain.

Yes nutrition is critical here, especially nutrition timing, AND getting more strategic about the types of workouts ➠ they are vital to tackle fat gain around the middle, fatigue, and inflammation.

If you’re feeling symptoms of the perimenopause transition, know that you’re not alone.

Perimenopause symptoms can start as early as 37; 47 is the average age and symptoms can last up to a decade.

My side-effects (sore/achy joints, 5 pound fat gain, fatigue, itchy skin, inflammation, mood swings, feeling defeated) began about 50.5 and seem to be more tolerable as I am conscious to de-stress DAILY, make better nutrition choices, and implement more strategic workout sessions.

…and honestly, taking ownership and empowering myself to understand what’s happening during this transition has been a game-changer.

It could be a game-changer for you too.

P.S. If you want to chat about strategies to use for your perimenopausal symptoms, drop me an email, cassandra@activemomsclub.com. 

I’m here for you.

The post Perimenopause Fat Burning Hack appeared first on Active Moms Club.

I know I need to eat more protein but I don’t know what foods to add to my plate. 

Do any of these statements resonate with you?

I’ve been receiving a lot of questions after I shared my most popular blog sequence, “The Secret to Protein”. If you didn’t read it, the “secret” might surprise you.   

For my clients who are working on increasing their protein intake (and that’s 99% of them), there are three practical strategies to use:

1. Include protein where you usually don’t (e.g. high carb breakfast or snacks)

2. Increase the serving size where you already have protein

   (e.g. three egg scramble, not one egg scramble).

Another strategy I like to use…

3. Incorporate protein-rich foods into your side dish.

One of my favorite ways of doing that is a bean / legume salad or quinoa served as a side to the main protein source (chicken, beef, eggs). 

I like shelled edamame + corn + chopped tomato → topped with grilled chicken…  

Or another favorite → quinoa + chopped greens + roasted veggies → grilled pork tenderloin or roasted salmon

(This has been one of go-to meals for the last few weeks and varies based on what’s already in the fridge and what my taste buds are hankering: quinoa made with bone broth + 4% cottage cheese + sautéed onion + chopped greens + nutritional yeast sprinkled on top + Trader Joe’s Elote seasoning + spritz of Extra Virgin Olive Oil → grilled chicken.)

… these are extremely high protein content meals.

OTHER IDEAS TO ADD MORE PROTEIN TO YOUR MEALS :

→ add beans to your eggs or mashed potatoes.

→ Mix cottage cheese into your pasta

→ Add cottage cheese into your scrambled eggs (game changer for creaminess!)

→ Use a bean pasta (e.g. lentil, chickpea or edamame) instead of wheat pasta

→ Add a scoop of protein powder or collagen peptides in yogurt or oatmeal. 

Collagen peptides are a great option if you are seeking an alternative protein powder that is not whey based. I use both types as they have different nutritional properties. 

My current favorite brand of whey protein powder is Jocko Molk. It has a clean flavor and is lightly sweetened with monk fruit making it very palatable to shake with water and ice for a quick hit of protein after a strength training workout.

→ Use 0-2% Greek yogurt instead of sour cream

→ Upgrade your yogurt. There are many new ultra pasteurized yogurts on the market shelves; like this Pro Oikos Greek Yogurt.

→ Experiment with nutritional yeast — sprinkle on eggs or veggies for a “cheesy” flavor (along with protein, nutritional yeast is high in B6, B12 and folic acid)

→ Use bone broth to cook pasta, quinoa or rice instead of water or veggie stock 

→ Add mashed black beans to taco beef

Try out one of these practical ideas to effortlessly boost your daily protein intake without the fuss.

xoxo, ~Cassandra

P.S. Ready to reboot your nutrition and dive into your health goals in 2024? Exciting news…  I have announced a few weeks ago I had three nutrition coaching spots remaining for January, one spot was snatched up the same day…

…so if you’re interested in working with me, you should totally drop me an email (Cassandra@ActiveMomsClub.com) and let’s start an honest conversation about your desires, goals, and what you’re ready, willing, and able to achieve. No pressure, just powerful progress.

The post Protein Hacks: How to Easily Add More Protein to Your Meals appeared first on Active Moms Club.