A Straightforward Path To Building A Toned, Healthy Body You Love

Prioritize building muscle

After around the age of 30, our bodies have a harder time of building and maintaining muscle, which is only exacerbated by the hormonal changes present during menopause.It becomes more important than ever to focus on strength / resistance training to elevate and preserve your bed of muscle tissue…Not only for building the physique you want, but also to make your body more resilient against injuries.

Manage your cardio carefully

Cardio can knock you off balance by introducing greater physical stress…Causing increased inflammation and overproduction of stress hormones like cortisol that cause you to hold onto more fat stores.Too much cardio can create the exact effect you want to avoid, so don’t go crazy with it!

Additive movements

Combating stiffness has a wide range of benefits that go beyond simply feeling good when you move.Being more limber can even help you get more juice out of your resistance training since you’re able to use smoother motions!You can support your tendon and ligament health and feel great by doing more mobility work, foam rolling, and dynamic stretching.

Balance exercises

One of the most common causes of injuries as we age is a reduction in our balance.This doesn’t only imply falls and more extreme injuries — I’m talking about regular minor issues that come up.By working on your balance, you can spend less time in pain and move more effectively, so be sure to work balance movements into your daily routine.Even a few times a week is enough!

Get feedback

Menopause comes with unique challenges that many fitness coaches aren’t equipped to address, especially not specifically with macronutrient-based plans…Which are the most effective approach for toning consistently without the draconian diet restrictions you’ll find in many mainstream programs.But with the right feedback, you can spot the holes in your current approach and get recommendations customized to what you need based on your goals, age, and what’s most important to YOU.WarriorBabe has a growing roster of certified fitness coaches trained in macronutrients who can do just that, and if you want to get in control of your body composition and health sustainably…

Your metabolism isn’t fixed — and a faster metabolism often comes with more energy, better relaxation, and of course, more lean muscle tone! But you need to retrain it first, and that’s what we’ll cover in this article.

1. Start with protein

The first ingredient in a successful metabolism retrain is protein — if you don’t get enough, you’ll struggle to speed up your metabolism no matter what else you do! Combined with strength training, protein helps build active muscle tissue, burning more calories at rest and kicking your metabolism into high gear.All your macros matter, of course... but before you nail your carbs and fats, take care of your protein. When in doubt, eating 1 gram of protein per pound of body weight per day is a good standard to follow.For help finding the right number for your goals, check out our program here!

2. Don’t skip steps!

You’ll be tempted to jump right to your “ideal” macros right away. To imagine your target physique and immediately start eating the recommended amount of protein, carbs, and fats.That’s a mistake.In a retrain, you’re not eating for the body you want... You’re eating for the one you have right now, the one you’ve built over the course of YEARS. It’s impossible to turn all that momentum around all at once! That’s why retraining your metabolism is so important — it prepares your body for the path you’re about to set on. You wouldn’t exercise hard without a warmup period, right?A metabolism retrain IS that warmup.

3. Pacing

So how long do you need to stay in a metabolism retrain phase? It depends on your age, activity level, current diet, previous diets, muscle mass, and too many other factors to give any blanket recommendations. But I’ll say this:Just like any other warmup, do not rush this one.It may take a couple of weeks to set your metabolism’s new cadence before you can jump into the macros you’ll ultimately settle on... and that’s assuming you do everything right. When you do, your body will let you know. You might be jazzed up, with extra energy to spare. Feeling more rested without spending more time in bed. You may even feel more relaxed throughout the day!My point is, when you do your metabolism retrain right... You’ll feel it.To get personalized support with your metabolism retrain and make it faster, stronger, and more resilient with age, apply to become a WarriorBabe here!

There’s a universal truth of menopausal fitness: If you want to get in control, start with your hormones. With your hormone production locked in, you take advantage of your body’s best aid to toning at any age — and during menopause, those hormones need some extra love!Here’s how:

1. The ‘big 3’

While your body produces many hormones, there are 3 in particular that it uses heavily in creating lean muscle definition and supporting your metabolism: progesterone, estrogen, and testosterone. This cocktail forms the building blocks of the body composition you want, enabling you to build strength, add definition, and maintain strong bones and overall health. Once The Change hits, though, levels of these hormones naturally decline... unless you give your body the stuff it needs to kick its hormone production back into gear.And the way to do that is with...

2. Tweaking your macros

Eating a balanced macro profile is no longer enough. During menopause (and long after), your body needs something extra: specifically, more fats. Your protein needs shouldn’t vary much, but it’s time to lower your carbs slightly and eat those calories in fat instead. Don’t worry — you can still enjoy your favorite breads and sweets! Besides, more fats means more room for the rich stuff. 😉 Enjoy those “forbidden foods” in moderation and you’ll do fine!Besides your nutrition, you also need...

3. Different workouts

During menopause, strength training is more important than ever. After all, you’ve got to protect your muscle tissue and bone health! But while lifting heavy is essential, working out too much releases more cortisol through menopause, which signals the body to retain more fat stores. This means every workout needs to be dialed in, to only get done what you need and then stop! Exercise requires more care as we age, and that means getting clear on exactly what lifts to focus on, when to do them, and how much — do that and you can build nearly any body composition you want, because you’re ramping up the toning hormones and lowering stress hormones!If you want personalized 1:1 help with building a toned body composition at any age, apply to become a WarriorBabe here! apply to become a WarriorBabe here!