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Getting Fit and Healthy with NP MB

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14/09/2021

Please follow me on IG ! I have been posting a lot of information about Women's Health topics there!

05/06/2021

I love what I do! As a healthcare provider and nutritionist my goal is to empower women to get healthy. It is not about what you weigh, it is about being healthy and loving your amazing body! I really love working with women as their metabolism slows and hormones are changing. It can be a challenging time, but I have years of experience in this area and I am going through it personally. ⁣
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I received this text this morning from a client on vacation. She lost a pound!! Her goal had not been weight loss on this trip but more maintenance possibly a gain. I love working through things with her, diving problems and giving suggestions of how she can bulk up her veggies! It got cut off but I reminded her that bagged salads are a great way to get extra veggies when on vacation. ⁣⁣
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Ladies, you can lose weight as you age. You do not have to be unhappy and stuck. If you would like some references I can provide you with them. All it takes is a commitment to yourself. You are so worth it. Don't worry, I will be your biggest cheerleader. If you have questions DM me or fill out the link in my bio. ⁣

02/06/2021

Belly Fat:  Annoying and Unhealthy!⁣
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When we are younger our bodies distribute fat to our hips and thighs.  As we age, fat distribution shifts to the belly.  Why is that??  The main influence on where fat is distributed is the decrease in estrogen and the increase in cortisol in our bodies.  Additionally our bodies start to use starches less effectively and have a harder time regulating blood sugar.  These changes also cause us to store fat more easily.   The next problem is that as we age our male hormone, testosterone, decreases which causes a decrease in muscle mass.   This decrease in the muscle mass equals a slower metabolism.  A slower metabolism means it is more difficult to burn calories effectively.  Because of these factors weight loss becomes harder but not impossible. ⁣
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Weight gain in the belly is called visceral fat because it surrounds the organs.  Visceral fat is unhealthy and can increase blood pressure, increase insulin resistance and diabetes, and increase your risk of estrogen related cancers.  ⁣
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Good news is you can lose it!  Weight loss looks different for women over 45!  Again it is harder but can be done.  ⁣I can help you!! It is my passion!
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Please feel free to comment below or ask any questions!!⁣

28/05/2021

Little changes can have a large impact!⁣
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Hopefully your nutrition plan is an adaptable lifestyle that you can implement at anytime whether it is a holiday, a special occasion or you are traveling.  Wouldn’t it be awesome to know that you don’t have to put your life on hold to lose weight? As long as you plan ahead a little you can maintain or even lose weight during these fun events.⁣
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Here are some simple tips for eating out:⁣
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1. Get your mindset ready before you go, and check out the menu online. It’s easier to make your choice at home while your intention is strong, get your order set in your head.⁣
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2. Order smart, sometimes it helps to be the first person to order so that you aren’t tempted by what your friends are ordering.  ⁣
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3. Make sure to always drink water before eating and be sure that veggies are the most abundant food on your plate.  You will not gain weight  by eating veggies. ⁣
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4. If you are wanting a cocktail or dessert, think about skipping the bread or swapping out the starchy foods for extra veggies.  ⁣
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Before heading to a barbecue use this checklist:⁣
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1. What’s the purpose of the event? Remember to make memories with your friends and family.  After all, that is what it is all about, not the food.  ⁣
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2. How will you plan ahead? Plan to eat a Protien and veggies first.  It is always a good idea to offer to bring a salad or a veggie plate.  This way you will always have veggies available to you.  ⁣
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3. Have a veggie snack or a superfoods shake before you go so that you are not super hungry when you arrive.  This will also help you eat less over time.  ⁣
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4.  If you are wanting a treat, like dessert, have a bite to make sure it is a 10/10.  If its not don’t eat anymore and if it is enjoy it!⁣
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Let me know if you need help adapting a sustainable lifestyle nutrition plan.  Its my passion!⁣

20/05/2021

Just in case you need a reminder!!!
Repeat after me:

I am beautiful! ⁣
I am strong! ⁣
I am worth it!! ⁣
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These are actually called affirmations. They fill your mind with positive thoughts to wipe out the negative. Do you tend to be a negative Nelly?? You can change that with affirmations!! The mind believes what you tell it!! Go on give it a try.

12/05/2021

What is the difference between Peimenopause and Menopause? ⁣
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Menopause is when a woman goes 12 months in a row without a period.  Perimenopause is the time around menopause.  It can last an average of 4-10 years.  So if you are still getting periods every now and then, this is perimenopause.  The average age of menopause in the US is 51-52.  The most common time for women to start seeing some perimenopausal symptoms is in the mid forties.  ⁣⁣
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Things that impact the onset of menopause:⁣⁣
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Your family history impacts when you will go through menopause.  If your mom had early menopause you are more likely to experience it early as well.  In this instance we truly are like our mothers!  You are likely to go through menopause around the same age as your mother did.  ⁣⁣
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If a woman needs to have surgery to remove the ovaries surgical menopause can occur. In this case the hormone levels drop quickly and the period will stop.  ⁣⁣
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Surgery to remove the uterus may cause menopause to occur a year or two earlier than normal.  In most cases your doctor will try to leave your ovaries, so that they can continue to make hormones.⁣⁣
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Certain Medications such as chemotherapy or radiation may affect the cycle.  These treatments may damage the ovaries indefinitely.  In some cases the damage is temporary and ovaries go to sleep for a time period and then start functioning again later.  ⁣⁣
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Follow me for more Women’s Health Tips and Weight loss tips for the aging woman!

10/05/2021

Every morning when I wake up I am grateful for the new day! I have spent the last 3-4 months really working on my mindset and my core beliefs so that I can live my best life.  This work will also help me to better serve the women I work with as a Nutritionist/health coach.  You may have noticed I’ve been quiet on social media.  Working on changing deep rooted, false beliefs is tough and I needed to take a pause.  ⁣
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Today is a Day 1 for me!  I am starting a new group with 13 ladies today and I am beyond excited.  I plan to really commit to the pillars of this group with these amazing ladies.  I plan to commit to myself to be the best that I can be.  Does that mean I am perfect?  Oh gosh no.  I will never be perfect, there is no such person.  But this month I will continue to work on my heart, body and mind.  I will give up some foods that really control me, and make my body feel horrible when I eat them.  I am doing a 30 day dance workout program that I know will fill my heart with Joy!  I'm going to drink my superfood shake everyday because it helps me have more energy,  less cravings and to be less stressed.  Because lets face it life is stressful.  I'm going to be here for my group and empower these ladies to be their best.   ⁣
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I hope to provide more educational content in regards to women’s health, hormonal changes, perimenopause/menopause, nutrition,  recipes here on my instagram.  I can't wait to serve you,  Happy May! oxox

28/03/2021

How do you show up for yourself when no one is watching?  Do you do your absolute best or do you do things half way?  Are you living your best and healthiest life?⁣
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When I originally needed to switch to at home workouts (2 years pre-Covid) I worried that I would slack off.  I worried that if something was hard that I wouldn't push myself.  This was far from the truth.  I push myself harder at home.  I do it for me!  My morning routine is for me.  I start my day with a full cup!!    ⁣
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Somedays I do rely on the accountability of my 7 am zoom crew to get me to my gym.  But once I start, Im all in.  Somedays my morning routine is shorter than other days.  But I always practice gratitude and set intentions for the day.  ⁣
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Is something calling you that I can help you get started with.  I think you all know I am a wellness coach, have a love for nutrition, have a group that meets on zoom to work out together.  I can help you develop a morning routine and can help you with self love and self care.  Are any of these things calling you?  I would love to help empower you to be and love your best self! link in Bio or Dm me

17/03/2021

Were are my perfectionists at???⁣
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I am a recovering perfectionist.  I have realized that being a perfectionist does not serve me well and more often than not it upsets me.  Perfectionists are triggered if they make a mistake.  They are triggered if they upset someone.  They are triggered if they get feedback that they weren't expecting.  They are triggered if they just aren't good at something.  They are triggered if they are criticized. This is a short list because perfectionist are triggered by most things!  This is no way to live.    ⁣
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Humans are not perfect and we do not live in a perfect world.  I am learning how to change these thoughts and grow my mindset.  I am learning to being ok with being less than perfect.  As a health coach part of what I do is help others work on their mindset.  Changing my mindset is freeing and I am transforming into the person that I want to be!!  ⁣
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Are you a perfectionist that needs help?  I have a new group starting in April and I would love to help you!  Link in Bio!

15/03/2021

Do you get up and work on yourself before you work for someone else?  ⁣
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I'm talking about a morning routine.  On my work days, I take rest days from working out.  But I still get up and practice grattitude, do some reading and journaling.  Sometimes I put on an inspirational song and dance it out.  I also love to listen to personal development podcasts on my way to work.  As a healthcare provider, I serve others and I need to have a full cup in order to do this.  I work on myself before I go to work! ⁣
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On my non workdays, I dont sleep in!  Nope, I still need to fill my cup.  My morning looks similar to my workday routine, but I add in 30-40 min of exercise and a dog walk.  I am blessed to meet some ladies on line for a zoom workout 4/5 days a week at 6:40. This helps with accountability and is a great social time.  ⁣
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Having a constant morning routine fills my cup and I am ready to be the best Nurse Practitioner, health coach, wife, mom and friend that I can be.  I'm thinking about hosting a free 5 day morning routine group on facebook, depending on interest.  Are you interested in learning how to pour into your mind and soul.  Give me a like or a comment and I will reach out to you!!

21/02/2021

Do you ever check in with yourself?? Ask yourself what you need?? This is an amazing tool, and I would love to encourage you to try it!! ⁣
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Yesterday I felt overly tired. I woke up around 4:45 and couldn't go back to sleep, so I got up. I actually loved the extra time I got to myself yesterday morning. Last night we had a family movie night so I got to bed a little later than I expected. My alarm went of this am at 5:45, as it does everyday. I love my morning routine and time I have alone before my family gets up. I got up went to the bathroom and just felt exhausted. I asked myself, Marybeth what do you need today? I need more rest I heard in my mind!! I knew right away that I needed this and I went back to sleep until 8:30. When I woke up I was ready to get to my day. ⁣
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Our body and our mind knows what we need. I still was able to get in my morning routine, it just looked a little different today and that is ok. I feel so refreshed and ready to take on a new week. ⁣
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Stop right now and ask yourself what you need!

26/01/2021

FEAR!⁣
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It keeps us from reaching our dreams and living our best life.  Do you fight fear?  If so read these words of this amazing song!⁣
It is called the Breakup Song. It is by Francesca Battistelli.⁣
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Fear, you don't own me⁣
There ain't no room in this story⁣
And I ain't got time for you⁣
Telling me what I'm not⁣
Like you know me well guess what?⁣
I know who I am⁣
I know I'm strong⁣
And I am free⁣
Got my own identity⁣
So fear, you will never be welcome here!⁣
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These words have been hanging on my wall next to my desk for the past year.  I live by them.  They, along with some other tools have helped me to fight fear.  ⁣
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I would love to help you fight your fear.  I can help you with your nutrition, your fitness and your mindset.  I am fighting my fear this year and putting my nutrition degree and experience to use.  I am open for 1:1 Nutrition counseling.  I cant wait to work with you!! Link in bio!

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About NP MB

I am a board certified Family Nurse Practitioner specializing in Women's Health across the ages! I received my Bachelors of Science in Nutrition from Cal Poly San Luis Obispo in 1993. My heart is to help women achieve their health and fitness goals.

Disclaimer: I am not a physician. This site is meant to provide general health and wellness information and not medical advice. If you have concerns about your health see your doctor.