Maximizing Fitness, Physique & Running Through Perimenopause Louise Valentine

In this episode, Louise and Ariel delve into various ways of measuring progress beyond the scale. Together, they deconstruct the frustrations and mixed signals of weight measurement, navigating through the intricate web of fat loss vs. weight loss and the significance of metabolic, hormonal, and gut health. If you've ever found yourself in a love-hate dance with the scale, this episode promises to shift your perspective, offering a fresh outlook on measuring fitness progress and setting the ground for individualized body goals.


They emphasize the importance of focusing on holistic well-being, energy levels, performance improvements, and overall mood rather than solely relying on weight loss as a measure of success. They discuss the significance of body composition changes, such as increased lean muscle mass and decreased fat tissue, even when the scale doesn't reflect immediate changes. 


Moreover, they critique the current fitness industry's focus on quick fixes, supplements, and restrictive diets, advocating instead for a return to whole, natural foods and intuitive eating. Additionally, they share personal experiences and insights and explore the emotional undercurrents of weight loss, the comprehensive role hormonal fluctuations play, and the profound impact our attitudes have on the next generation.


Overall, the episode offers practical strategies for measuring progress, including waist measurements, clothing fit, progress pictures, and qualitative assessments of energy levels and mood. It promotes a balanced approach to health and fitness, emphasizing self-awareness, self-compassion, and a holistic view of well-being.


Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.



Episode Highlights:
(7:17) Understanding the factors that influence scale weight, including hormonal fluctuations and carbohydrate intake
(10:35) Exploring the science behind weight loss and body composition
(13:23) Discussion on the limitations of calorie counting and macro tracking apps
(15:51) Emphasizing the importance of focusing on habits and behaviors rather than external measurements
(23:33) Reflecting on personal experiences and societal influences on body image
(31:46) Discussion on body composition testing and the significance of holistic well-being as a measure of progress
(42:44) Critique of reductionistic views of food and the importance of whole, natural foods in supporting overall health
(45:28) Discussion on the manipulative marketing of supplements and the benefits of focusing on real food and intuitive eating
(47:32) Strategies for measuring progress, including waist measurements, clothing fit, and qualitative assessments
(55:02) Personal reflections on the emotional aspects of progress measurement and the importance of self-compassion
(1:00:20) Emphasizing the fluidity of women's bodies and the importance of self-love and positive body image for overall well-being
(1:03:03) Outro

Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress, ladies.

I'd love to connect!!

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https://www.instagram.com/breakingthroughwellness

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In this episode, Louise delves into the importance of a tailored approach to fitness, one that honors your body's limitations, leverages them for growth, and to maximize your most vibrantly active life. From managing tendonitis to reducing inflammation through holistic nutrition strategies specific to the female body, she explores the full spectrum of cutting-edge methods that have helped not only her but also countless members of the Breaking Through Wellness community. Each story is a mosaic of determination, self-discovery, and triumph over adversity. No matter where you are in your journey, you CAN comeback stronger and better than ever: Get ready to learn how!


Louise shares her personal journey of navigating injury recovery and the surprising outcomes she experienced. She addresses the misconception that taking time off from running and strength training leads to weight gain and loss of fitness.


So, tune in and be inspired to embark on your personal quest for a healthier, stronger version of yourself with our expert insights and heartfelt advice.



Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, book a free 30-minute consult & learn all about our industry-leading 1:1 coaching program & RESULTS for active women age 35 & beyond!


Learn simple & effective ways to work with your female physiology to prevent running injuries in our mini course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkout


Use code LOUISE to save on the Kion aminos, clean protein & omega mentioned here: https://glnk.io/j6vy/breakingthroughwellness 


Learn more about Smart Tools blood flow restriction training & devices, save 10% with code BREAKINGTHROUGHWELLNESS10R   https://www.smarttoolsplus.com/?rfsn=7889232.c3e679 


Episode 12: How to Advocate for Yourself When Stuck With An Injury & Come Back Stronger Than Ever https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000642074292



Episode Highlights:
(2:34) Louise shares her personal journey of taking six weeks off from lower body strength training and running
(6:02) Importance of meeting daily protein needs and supplementation with amino acids during injury recovery
(11:02) Insights on preparing for surgery with nutrition and supplements
(12:29) Discussion on the benefits of omega supplements and the timing of consumption for optimal results
(14:16) Louise shares her approach to nutrition and activity during her injury recovery period
(19:30) Introduction to blood flow-restricted training and its effectiveness in supporting muscle recovery
(23:55) Louise reflects on the importance of prioritizing overall health and w

Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress, ladies.

I'd love to connect!!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬
support@breakingthroughwellness.com

In this episode, Louise and Ariel break down 5 of the most common fitness and nutrition misconceptions for women aged 35 and beyond. They aim to help listeners become healthier and stronger by providing accurate information about metabolism and the importance of maintaining balanced blood sugar and protecting hormones as we age. They also challenge the idea that constantly changing your workout routine is necessary, sharing fat burning and exercise strategies more specific to current female-specific science, nutrition and exercise physiology for women desiring to truly feel, look and perform their best for life. 


They stress the significance of balanced nutrition, strategic eating, and metabolic conditioning for achieving desired physique changes while maximizing overall health and strength. Additionally, they touch on the complementary nature of different exercise modalities like Pilates and strength training, advocating for a holistic approach to fitness that takes into account individual preferences and goals.


Overall, the episode provides valuable insights into mindset, training specificity, and debunking common misconceptions in the fitness industry.


Visit https://www.breakingthroughwellness.com/ for a free nutrition guide & to book a FREE 30-MINUTE CONSULT to learn how our industry-leading 1:1 coaching program for active women age 35 & beyond is customized to you.


Podcast Episode #23: Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1): https://apple.co/3TN8fAq


Episode Highlights:
(4:18) Importance of specificity in training for desired results
(6:57) Addressing Misconception 1: Relying solely on exercise to burn fat
(10:17) Emphasizing foundational health for sustainable fat loss
(19:29) Identifying red flag symptoms and hormonal health considerations
(24:59) Addressing Misconception 2: Constantly switching up exercise routines 
(28:04) Understanding the evolution of fitness and nutrition sciences
(30:38) Adopting a framework that allows flexibility for sustainable results
(35:35) Addressing Misconception 3: Getting injured is inevitable
(40:30) Importance of blending different modalities
(44:28) Addressing Misconception 4: Runners and active women can't lean out 
(48:09) Balancing fat loss, muscle building, and performance with strategic training and nutrition
(55:19) Insights on weight loss drugs and long-term health implications
(1:00:00) Focus on viewing food as fuel for vitality, longevity, and optimal performance
(1:01:27) Addressing Misconception 5: You can't spot reduce or lean out a specific area
(1:07:27) Success story of a runner achieving performance goals while prioritizing health and metabolism
(1:09:13) Outro



Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress, ladies.

I'd love to connect!!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬
support@breakingthroughwellness.com

In this episode, Louise and Ariel delve into the complexities of fitness training and nutrition, particularly for women navigating hormonal changes age 35+ and perimenopause. Drawing from personal and professional experiences, they challenge common misconceptions and trends in the fitness industry, advocating for a simpler, more intuitive approach tailored to individual needs to sculpt a fit look, prevent injuries and work with your female physiology to drive your specifically desired physique results. 


The hosts highlight the significance of community support and consistency in achieving long-term goals. They stress the value of investing in lifelong health and wellness, advocating for self-compassion and patience. 


In conclusion, they encourage listeners to prioritize listening to their bodies and embracing a balanced approach to fitness and nutrition.


Tune in Next Week for Part 2: We address 5 common misconceptions, share methods & examples of how our clients achieve age-defying results in maximizing a lean, fit & functional feminine physique!


Visit https://www.breakingthroughwellness.com/ for free nutrition guide & to learn more about our industry-leading program for women


Podcast Episode 10: How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best: https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000640518517


Episode highlights:
(7:14) Discussion on the importance of individualized training approaches and avoiding extremes
(11:30) Exploring the need for a solid foundation in fitness before pursuing specific goals.
(13:09) Enhancing bone health through simple daily habits
(20:32) The value of simplicity in fitness routines, moving away from overly complex strategies
(24:32) Understanding the balance between cardio and strength training for optimal results
(32:42) Importance of tailored resistance training for women and challenges faced in the fitness industry
(34:08) Insights into glute training and its impact on overall fitness and functionality
(38:29) Exploring the concept of femininity in training and debunking myths about women and muscle gain
(44:18) Practical advice on structuring effective training programs for women, considering individual goals and physiology
(49:51) Examination of running and its effects on inflammation and body composition in women, with recommendations for optimizing training approaches
(57:48) Personal anecdotes and client examples illustrating the importance of nutrition, sleep, and metabolic flexibility in achieving fitness goals
(1:01:23) Discussion on sustainable fat loss and holistic improvements
(1:03:16) Introduction to the summer challenge and emphasizing the power of peer learning and community support
(1:07:16) Importance of consistency and self-compassion in achieving goals
(1:09:30) Outro



Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress, ladies.

I'd love to connect!!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬
support@breakingthroughwellness.com

In this episode, Coach Amy shares her transformative journey of overcoming stagnation and shifting her mindset around food and fueling strategies. She highlights the importance of viewing food as a means to enhance performance rather than merely restricting calories. The conversation dives deep into the challenges many women face during this phase of life, including changing hormones, busy schedules, and the overwhelming amount of fitness and nutrition information available.
Amy discusses the importance of how training the back of the body, realigning posture, and activating neglected muscles like the glutes play a pivotal role in improving overall fitness.
She also emphasizes the need for credible support, prioritizing mental health and understanding its connection to hormonal changes, debunking misconceptions, and seeking holistic approaches.


Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy


Resources mentioned in this episode:


Reach out directly to Coach Amy for a free consult at CoachAmy@breakingthroughwellness.com 

Our blog article: Long Run Fueling Strategies That Change The Game Age 35 & Beyond: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyond

Get our free nutrition guide to mitigate hormone changes impacts on your health, fitness or running at https://www.breakingthroughwellness.com/

Episode 21: How to Know if Underfueling is Stopping You From Achieving Your Goals & What to do About IT https://podcasts.apple.com/us/podcast/21-how-to-know-if-underfueling-is-stopping-you-from/id1716725195?i=1000649964718

Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000644609076


Episode highlights:
(0:00) Intro
(8:24) Importance of being proactive and overcoming ego in addressing health issues before they escalate
(13:25) The significance of training the back of the body for overall strength and injury prevention
(17:13) Incorporating mindfulness and intentionality into fitness routines
(23:05) Addressing mental health aspects alongside physical fitness
(30:39) Highlighting the importance of adequate nutrition and fueling for optimal health and performance
(37:12) Outro



Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress, ladies.

I'd love to connect!!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬
support@breakingthroughwellness.com

In this episode, Louise and Ariel explore the often-overlooked topic of underfueling in active women, shedding light on its impacts on hormonal health, quality of life, weight gain, exacerbating perimenopause symptoms and longevity. They discuss how and why the methods of Breaking Through Wellness are reshaping these outcomes for active women and runners throughout the world with candid real life examples you've likely never heard before. They share their personal experiences seeking traditional sources of help like dietitians, their OB and functional medicine, emphasizing the importance of addressing root causes rather than merely managing symptoms with medications, outdated nutrition advice and supplements. There is a better way, so get ready to deep dive into this topic, give yourself some much needed grace and take action to feel like your freaking self again, whether your goal is to ditch perimenopause hormone havoc, lose stuck fat, maximize a fit feminine look or run your best for life!


Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy

Use code LOUISE to save on the Kion aminos mentioned here: https://glnk.io/j6vy/breakingthroughwellness 


Episode highlights:
(8:53) Explanation of low energy availability and its impact on physiology, women's health and hormones age 35 and beyond
(17:18) Identification of symptoms indicating underfueling or low energy availability
(24:25) Discussion on societal influences and shifting mindset towards self-care
(30:24) Warning against restrictive dieting and fasting for active females
(38:18) The importance of balanced blood sugar and energy availability for hormonal health
(41:37) Addressing misconceptions about calorie restriction and fat loss
(46:09) Rejecting the notion of accepting suboptimal body composition and embracing empowerment of women who want more
(51:52) Detailed practical tips for preventing underfueling and promoting a healthy mindset around food
(55:25) The transformative effects of whole, fresh foods on energy levels and performance
(57:14) Outro





Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress, ladies.

I'd love to connect!!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬
support@breakingthroughwellness.com