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Strong, Energized & Thriving: Why Women Over 40 Need Protein & Heavy Lifting

As we navigate through perimenopause, our bodies change in ways that can feel frustrating—but here’s the good news: you have more control than you think! One of the most powerful tools in your arsenal? Protein and heavy lifting. The Science: Why Protein & Lifting Heavy Matter One of the biggest shifts that happens during perimenopause and menopause is muscle protein synthesis slows down. What does that mean? Your body isn’t as efficient at building and maintaining muscle, which can lead to a slower metabolism, increased fat storage (especially around the belly), and loss of strength. But here’s the fix: more protein and resistance training. How Much Protein Do You Actually Need? Most women aren’t getting enough! Studies show that women over 40 benefit from 30-40g of protein per meal to support muscle retention, fat loss, and recovery. Instead of the old-school “eat less, move more” advice, focus on fueling your body properly to get stronger, not smaller. To figure out your daily pr...
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Don't Underestimate the Power of a Walk!


Walking. It's the EASIEST and one of the safest ways to get movement into your day whether you are trying to conceive, pregnant, newly postpartum or well into parenting.

It's simple, low-impact and offers a wide range of benefits for your physical and mental health.

Here's what you'll gain!
  • Improved cardiovascular health
  • Increased strength and endurance: It builds strength and endurance in your legs, core, and upper body, which can make everyday activities easier and improve your overall fitness level.
  • Reduced stress and anxiety: Spending time in nature and engaging in physical activity can help reduce stress and anxiety and improve your mood.
  • Weight management: It helps burn calories and increases your metabolism.
  • Improved bone density: It helps prevent osteoporosis and reduce your risk of fractures.
  • Reduced risk of chronic diseases: Reduce your risk of type 2 diabetes, certain types of cancer, and Alzheimer's disease.
  • Improved sleep: Walking and hiking can improve your sleep quality and duration, which can have a positive impact on your overall health and well-being.
And always listen to your body and adjust the workout as needed. With consistent effort and patience, The Walking & Hiking program that I've built into Transformation Nation can help you build the strength and endurance needed to tackle longer walks and hikes and gain all the health benefits from doing so!

Click here to check it out and start a free trial if you aren't a member yet!

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