Raising Healthy Humans Courtney

On the first Monday of the month I provide you with a movement snack to help you move more and better throughout your day.  

Today I am sharing a way to fire on and strengthen the deep core muscles and pelvic floor.  This can be done seated and will help to strengthen the pelvic floor muscles.  

You can find this video in our community as well: (1) Moving through Midlife (Powered by Form Fit) | Facebook

If this bothers you, then you will want to work on relaxing your pelvic floor more which I will have a video next week in the community.  

You can also listen to:
Episode 73: Struggling with Urinary Incontinence
Episode 60.2: Quick tip for Incontinence

for more information.  
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One thing many people come to me for is motivation.  

Difference between intrinsic and extrinsic motivation
How you can start small with your motivation
A body in motion stays in motion
Finding an accountability buddy to help you with motivation and consistency
Find something you enjoy doing to keep you moving. 

These are the three tips to help you get motivated to start moving more. 
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We have all heard that there are things we can do to help increase our metabolism.  Today I am sharing with you 2 simple things that you can do to help increase your metabolism naturally in perimenopause.

It starts with energy balance and although calories in and calories out are part of the discussion, there are things that can affect how those calories are converted into energy, therefore these two things are simple and effective for helping you to increase your metabolism.



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Today I am discussing things that can affect your cortisol levels.  

With cortisol naturally increasing as we enter perimenopause, it is important to understand what may be causing our stress levels to rise so that we can work on decreasing it.  

I provide you with a checklist to determine how many of these things that can increase cortisol are currently affecting you so that you can take a self assessment to work on decreasing your stress levels. 

Here is the link for the cortisol checklist for you:
https://formfitonline.com/cortisol-checklist/
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Today I had the pleasure of speaking with Anna Tseng of Plant Nourished.  Anna is a plant-based Registered Dietitian with a Master's degree in Public Health Nutrition. She’s also the Founder of PlantNourished, a Podcast Host and an award-winning published recipe creator. Through private coaching and online courses, she helps busy people with health challenges move easily to plant-based eating for optimal health. Anna empowers them with key skills, practical strategies, and tasty nourishing plant-based recipes, so they can enjoy a health-transforming vibrant life...without long hours in the kitchen!

We spoke about:


What 'plant based' really meansHow she got into nutrition and plant-based eating?The benefits of eating plant-based foods?Is it possible to get enough protein from plant-based sources?What are some especially good plant-based protein foods? Start our day with protein and some ideas for plant based protein breakfasts.Contact Links:
Website: www.plantnourished.com 
Contact email: healthnow@plantnourished.com 
Plant Based Eating Made Easy Podcast: www.plantnourished.com/podcast 
Plant-Powered Life Transformation Course: www.plantnourished.com/ppltcourse
Free Resource: Quick Start Grocery Guide for Plant-Based Essentials www.plantnourished.com/groceryguide
Description of Free Resource:
If you’re wanting to learn more about a plant-based diet or how to start plant-based eating, grab this FREE resource “Quick Start Grocery Guide for Plant-Based Essentials" to help you on your journey. This free guide will give you the essentials you need to get started, including a one-page recommended grocery list, money-saving shopping tips and easy starter plant-based recipes. This guide is perfect for all beginners interested in transitioning to a plant-based diet!
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This week you can test your balance with this movement snack.

Each month I like to focus on a movement to help us get stronger or increase mobility.  This month I want you to focus on your balance.  

Try these balance exercises to see how well you do.  
-First are you able to balance on one leg for 30 seconds?
-Are you able to get the glute to fire on?
-How does your visual system affect your balance?
-Can you do the tandem balance?

If you struggle to balance I provide balance exercises for beginners, but also have more advanced one leg balance exercises as well.
Make sure to head over to our Moving through Midlife Community over in Facebook to watch a video and let us know how you did with your balance.
Support the Show.
Head to www.movingthroughmidlife. com to learn more

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courtney_formfit