New Me Beyond 40

09/05/2024

🌟 Debunking the Myth: The Pilates Reformer & Knee Rehab 🌟

Hey there, Pilates enthusiasts! 👋

It's time to set the record straight about the Pilates reformer and knee rehabilitation. There's a common misconception that the reformer is bad for your knees, but let's dive into the facts and dispel this myth once and for all! 🚫🤔

🔍 Research shows that the Pilates reformer can be a **powerful ally** in knee rehab. A study published in the Journal of Bodywork and Movement Therapies found significant improvements in lower limb strength, specifically the quadriceps and hip abductor muscles, when incorporating Reformer Pilates into rehabilitation programs

🧘‍♀️ The key to success? A **qualified certified instructor** who understands functional anatomy and clinical Pilates. With their expertise, you can safely perform exercises that target the muscles around the knee, ensuring proper alignment and stability without putting undue pressure on the joint.

👩‍🏫 As a Stott Pilates fully certified instructor with special qualification in corrective exercise and Pilates for rehab, I can't stress enough the importance of having a professional guide you through your journey. We're trained to correct imbalances and facilitate recovery after surgeries, making Pilates the ultimate rehabilitation workout.

So, if you're looking to strengthen your knees post-injury or surgery, don't shy away from the reformer. With the right guidance, it can be your best friend in the rehab process. Let's embrace the power of Pilates and move towards a stronger, healthier you! 💪

01/05/2024

🌿✨ Freshen up your feast! ✨🌿
Sipping on a cup of fresh mint tea 🍵 is more than just a soothing experience; it’s a healthful delight, especially when paired with a sumptuous Turkish meal featuring succulent lamb 🍖.
Mint tea is not only a palate cleanser but also a powerhouse of benefits:
Aids digestion 🔄 after a hearty meal
Soothes the stomach 🤗 and reduces bloating
Packed with antioxidants 🛡️ to keep you rejuvenated
A natural stimulant 🌱 that can help you stay alert and bright
So next time you indulge in a Turkish delight, make sure to complete the experience with a cup of minty freshness! 🇹🇷🥘💚

27/02/2024

Looking for a quick and easy lunch idea? 🤔 Try this 5 min super food salad that is packed with nutrients and flavor. 🥗
All you need is:
Wash and chop the vegetables of your choice. I used organic purple broccoli, cucumber, lettuce, avocado, radish, and beetroot. 🥒 🥬 🥑 🍆
Add some raw nuts for extra protein and crunch. I used almonds, walnuts, and pistachios. 🥜
Drizzle some Japanese sesame dressing with extra virgin olive oil for a creamy and tangy dressing. 🍶
Mix everything well and enjoy your delicious and satisfying salad. 😋
Sometimes I will add 2 eggs or sardine to boost my protein intake. As I had a super nuts protein drink before my meal, I skipped them today. 🍳 🐟 🥛
This salad is vegan, gluten-free, and organic. It’s also perfect for your fitness and nutrition goals. 💪
Let me know what you think of this salad in the comments. Tag me if you make this salad and share your photos. I would love to see your creations. 😘

10/02/2024

Happy Chinese New Year! 🎉🧧🐲
This year, I decided to celebrate with a gut microbiome friendly dinner with my family and friends. What does that mean? It means eating whole foods, variety, simple ingredients, and home cooked dishes that nourish our bodies and our gut bacteria. And of course very delicious and tasty 🥗🍲🍚
Why is gut health important? Because our gut microbiome affects our digestion, immunity, mood, and overall well-being. A healthy gut means a happy and healthy life. 😊
❤️

02/02/2024

Whenever I go to London, I treat myself to a Five Guys burger. It’s my favorite indulgence. And I don’t feel guilty about it. Because I don’t do diets. I make better choices.
That’s the 80-20 rule. It means that 80% of the time, I eat healthy foods. And 20% of the time, I enjoy the foods I love. Like burgers.
But I don’t go overboard. I skip the chips, the sauces, and half the bun. I load up on veggies and lean protein. And I savor every bite.
It works for me. I feel happy, fit, and free. And I don’t have to count calories, carbs, or points. I just listen to my body and follow the 80-20 rule.
If you want to learn more, check out the link in Bio. It may transform your life.

And let me know how you do with the 80-20 rule. I’d love to hear from you!
Remember, you can have your burger and eat it too. And dessert too! Just make better choices. And have fun!
#80-20rule

26/01/2024

Discover the keys to a longer, healthier life! 🌱💪 The best ways to maintain muscle mass, a critical factor in aging well, is regular exercise, especially strength training, to combat muscle loss. Protein-rich foods like lean meats, dairy, and plant-based sources play a pivotal role in muscle maintenance. 🥩🌿 Additionally, optimizing vitamin D and calcium intake supports bone health, essential for overall strength. 🦴

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Muscle mass is key to healthy aging, and as we age, we loss it pretty easily. Discover 3 proven strategies to combat muscle decline and live longer.

25/01/2024

🔥 Say Goodbye to Stubborn Belly Fat with These Top 10 Secrets! 🚀

✖️ Cut the sugar, not the flavor of life ✖️ Say no to empty carbs and yes to protein & fiber ✖️ Rethink your drink – ditch the alcohol and artificial sweeteners ✖️ Balance your fats – more omega-3s, less omega-6s ✖️ Outsmart obesogens by choosing clean, safe products ✖️ Tackle stress to stop the cortisol chaos ✖️ Get moving and groove your way to better health ✖️ Love your gut with the right food buddies

Ready to take charge of your health journey? Stay tuned for more life-changing tips! Subscribe, hit the bell, and turn on all notifications! Let's crush those health goals together! 🌟💪

23/01/2024

Ever heard the advice to “Eat Less, Exercise More” for weight loss? Turns out, science says it’s a bit more complex! 🧠✨ Let’s dive into why a holistic approach matters, especially for those fabulous women over 40 who are all about proactive aging and well-being.

🚫 **Counting Calories Isn’t the Magic Fix:**
- Science proves that burning more calories than you consume works in theory, but for long-term success? Not so much! 📉
- Renowned obesity experts emphasize ditching the calorie count and focusing on a more comprehensive strategy.

🍞 **It’s Not Just About Sloth and Gluttony:**
- Forget the age-old blame game. It’s not just about eating habits; it’s about understanding biological factors like hormones and the impact of what we eat, especially refined carbs! 🍚

🍰 **Refined Carbs: The Real Culprit?**
- Refined carbohydrates like sugar and processed grains may be at the heart of the obesity epidemic. Time to reevaluate that low-fat paradigm! 🥑

🔄 **Quality Over Quantity:**
- Instead of obsessing over calories, let’s shift our focus to the quality of what we eat. High-fat foods like avocado, nuts, and olive oil can be your allies in this journey! 🥑🥜

🏋️‍♀️ **Metabolism Matters:**
- The battle isn’t just about eating less and exercising more. Metabolism plays a key role. Understanding how food affects our hormones and metabolism is the key to sustainable success. 🔄

Ready to embrace a holistic approach to health and fat loss? 🌟 Let’s nourish our bodies with the right foods and celebrate the journey to a healthier, happier you! 💚

08/01/2024

🌸 Calling all amazing women in midlife! 🌼 Did you know that dog therapy is an absolute game-changer for distress? 🐾 Beyond the wagging tails and adorable antics, spending time with your pup can reduce stress, lower blood pressure, and elevate your mood. 🌈💖 Especially during the beautiful chaos of midlife, let your furry confidant be your source of comfort and calm. 🐶✨ Embrace the therapeutic magic and prioritize your well-being! 🌷💕

03/12/2023

🌟 Transforming Meno-Belly into Energy!
Ladies, it’s time to shake up our fitness routines! What worked in our 20s and 30s might not fit the bill anymore. Let's embrace changes and tailor our approach to suit our fabulous 40s and beyond! 💪🎉

Strength Over Strolls: Focus on building muscle with resistance training. Muscle mass is your secret weapon for a revved-up metabolism. 🏋️‍♀️

Monday: Upper body power (think push-ups & rows)
Wednesday: Lower body strength (squats & lunges)
Friday: Core stability & flexibility (hello planks!)

High-Intensity Fun: Swap long cardio sessions for HIIT to ignite that metabolic fire! 🔥

A dash of high-speed action followed by rest – a perfect cocktail for fat loss!

Smart Eating Habits: It's not just about less, it's about right. 🍽️

Lean protein, fibre-packed veggies, and those oh-so-good fats in avocados and nuts.

Stress Less: Lower that stress to keep cortisol in check - your tummy will thank you! 😌

Meditation, yoga, or anything that brings you joy and peace.

Sweet Dreams: Quality Zzz's are non-negotiable. Make your bedroom a sleep sanctuary. 🛌💤

Together, let’s redefine our wellness after 40. It's not about less; it's about being smart. Ready to join the revolution?

Remember to sprinkle your journey with patience and self-love. Every small step is progress! 🌈✨

💃🔥 🚀