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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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Eliminating Environmental Toxins During Pregnancy


If you are expecting, you want to do everything you can to keep your baby healthy - and that includes creating a safe and healthy environment at home. Unfortunately, many of the products we use every day can contain harmful chemicals and toxins that can be dangerous during pregnancy. 

Luckily, a few simple changes can make a big difference.  Here are some tips for eliminating environmental toxins in your home:
  • Choose natural cleaning products. Many conventional cleaning products contain harsh chemicals that can be harmful to you and your baby. Instead, opt for natural cleaning products made with ingredients like vinegar, baking soda, and essential oils. They're just as effective and much safer for you and your baby.
  • Use air purifiers. Indoor air can be even more polluted than outdoor air, thanks to things like furniture, carpets, and household cleaners. Use an air purifier to remove pollutants like dust, pet dander, and VOCs (volatile organic compounds) from the air.
  • Avoid synthetic fragrances. Many fragrances used in candles, air fresheners, and cleaning products contain synthetic chemicals that can be harmful during pregnancy. Instead, opt for natural fragrances like essential oils or unscented products.
  • Filter your water. Tap water can contain contaminants like lead, chlorine, and pesticides, which can be harmful during pregnancy. Use a water filter to remove these pollutants and ensure you're drinking clean, safe water.
  • Choose organic produce and meat when possible. Conventionally grown produce and meat can contain pesticides and hormones that can be harmful during pregnancy. Choose organic options whenever possible to reduce your exposure to these toxins.
By taking these steps to eliminate environmental toxins in your home, you'll create a safer and healthier environment for you and your baby. Plus, you'll feel good knowing that you're doing everything you can to ensure a healthy pregnancy.


Looking for more some workouts to promote a healthy pregnancy? Check out Transformation Nation's memberships and packages to guide you through!
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