Covenant Holistic Health

Covenant Holistic Health Certified Master Coach
Creating a Pure Life of metabolic health using food, movement and lifestyle.

Post hysterectomy thoughts...They were able to leave one o***y which was good. They weren't sure due to the horrible end...
06/29/2024

Post hysterectomy thoughts...

They were able to leave one o***y which was good. They weren't sure due to the horrible endometriosis and fibroids. I work with a wonderful hormone nurse practitioner, so we'll watch for any hormone changes.

I'm now on Day 2 post Hysterectomy. Day 0 and 1 was very rough in terms of overall pain, swelling and nausea. Was very dehydrated.

Had a very hard time standing up straight yesterday without a lot of muscle spasms. The lingering gas they had pumped me full of for surgery may have been the worst part, really hurt all the way into my shoulders.

I am getting up and walking a bit as directed to, but still really trying to just rest and read. Slept for close to 11 hours last night, which I really needed.

Swelling is starting to go down, hopefully to steadily improve over the weekend.

Can't wait to be able to start back on my old routine - which I know will be weeks to months away for some things. However - glad I am so fit and healthy as that will make this recovery quicker and easier.

Still trying to work out like you did in your 20's??Ladies, it’s time to embrace your strength and vitality! As you nav...
06/23/2024

Still trying to work out like you did in your 20's??

Ladies, it’s time to embrace your strength and vitality! As you navigate the incredible journey of peri-menopause and menopause, incorporating strength training and sprinting into your workout regimen can be a game-changer. Here’s why:

1. Boost Bone Health 🦴: Strength training helps maintain bone density, reducing the risk of osteoporosis and fractures.

2. Enhance Muscle Mass & Metabolism 🔥: Building muscle through strength exercises and sprinting increases your metabolism, helping to manage weight and improve overall body composition.

3. Improve Mood & Energy Levels 🌞: Regular physical activity, including high-intensity workouts, releases endorphins, reducing stress, anxiety, and improving your mood.

4. Balance Hormones & Combat Fatigue 💃: Exercise helps regulate hormones, combating the fatigue and mood swings often associated with menopause.

5. Increase Mobility & Flexibility 🧘‍♀️: Strength training and sprinting enhance your mobility, flexibility, and overall physical resilience.

6. Empowerment & Confidence 🌟: Taking control of your fitness journey boosts self-esteem and empowers you to face this phase of life with confidence and strength.

Ready to start? 🏋️‍♀️👟 Aim for 3 full body strength session and one SHORT (10 minutes!) spring session per week. Let’s harness the power of strength training and sprinting to feel stronger, healthier, and happier every day. Your journey to a vibrant, energetic you starts now!

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Frustrated with your lack of progress? These things may be holding you back!1. Cardio - too much for too long. Are you...
06/19/2024

Frustrated with your lack of progress? These things may be holding you back!

1. Cardio - too much for too long. Are you a cardio j***y that is afraid of not doing a 1 hour sweat sesh at a high heart rate to burn those calories? This is doing your body more harm than good - especially for a woman in peri-menopause or menopause. Aim to keep your heart rate at no more than 180-age for the duration of your workout.

2. Strength training - you aren't doing enough or you're doing it with poor form. Aim for at least 3 full body sessions per week for 30 minutes. Lift HEAVY ladies! You won't get bulky. But you will have a body that is more firm, stronger (bones too!) and more resilient.

3. Stress management - your idea of stress management is eating the pint of ice cream while watching TV all evening. This is actually having the opposite effect on your body! Try walking for even 5 minutes after every meal, practicing breath work, dancing and getting out in nature.

4. Not prioritizing sleep - sleep can hinder your fat loss if you aren't getting enough! Your hunger hormones are dependent on good sleep!

5. Drinking alcohol - your body will always prioritize burning alcohol calories first since it is a toxin. That means everything else is being stored as fat until that gets burned off. Cell damage/death, decrease in muscle building... There's really no upside, you don't need it.

6. Not getting enough sunlight - Aim to get outside first thing in the morning and at sunset. It will help to reset your circadian rhythm as well as stimulate Vitamin D production which is essential for many body functions.

7. You count calories over ingredients - that is what big good and big pharma want you to do! And where has that gotten you so far? Remove all seed oils, all ultra processed foods and sugars. Switch to single ingredient whole foods and watch the change in your body and mind!

Need help navigating this road? My next 12 week session begins mid-July! Send me a DM to find out how we can work together towards your goals!

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Winona Lake, IN
46590

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Wednesday 6pm - 8pm
Thursday 6pm - 8pm
Friday 6pm - 8pm
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Sunday 12pm - 8pm

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