Benefits Of Menopause

Menopause! The Elephant in the Room?

Why do I still meet and speak to women who are ashamed of or afraid to talk about Menopause? It is not the beginning of the end! Women have more than one-third of their life ahead of them after menopause, so why do so many women act so dramatic about Menopause? In my opinion the menopausal transition is a good time for lifestyle changes that could help women make the most of the years ahead of them. A time to finally take care of YOU! Yet the stigma of menopause looms dark and drippy over our beautiful female heads!

The reality is by talking about menopause and going after it 100% you can actually make all the difference during this time of your amazing life! There are many benefits of menopause

Let me start by saying this; the last thing a woman should do is let the fatigue, bloated feeling and depression make them slow down and not exercise! THIS is the time to boost your fitness routine and adjust your food choices, nutritional intake and calories as well as change your skin care routine. Yet I see so many women doing the opposite because they are being told that this is “normal” for women going through peri-menopause and menopause! That is simply not true and unacceptable! Women need to embrace menopause and own it!

There are some illnesses and medical conditions that are associated with menopause such as osteoporosis, heart disease, stroke breast cancer, ovarian cancer and depression but these are also part of the aging process then to menopause specifically. Women going through menopause tend to gain weight because of the declining estrogen levels in their body. Increasing activity levels, adding more exercise and strength training can help avoid weight gain and bloating while increasing muscle mass, strength and flexibility. Regular exercise benefits bones and heart health, helps control weight gain, and it improves your mood and decreases fatigue and depression too. Women of ALL ages who lead a sedentary lifestyle often suffer from chronic back pain, poor sleep, circulation issues, weak muscles, and depression. They are also more likely to have heart disease, obesity, high blood pressure, diabetes, risk of cancer and osteoporosis.

Your nutritional needs change after menopause too. You should have up to 1,200 mg of calcium per day. I always recommend a blood test at your yearly female wellness exam to check your vitamin D levels. Vitamin D is important for calcium absorption and bone formation and it reduces the risk of spine and bone fractures. However, keep in mind that too much calcium or vitamin D can cause kidney stones, constipation, or abdominal pain, especially if you already have kidney problems so be sure to consult your physician before taking this or any new supplement.

Then there are the dreaded HOT FLASHES! The worse of all menopause symptoms simply because they are present whenever they feel like rearing their ugly head to us, like in the middle of a corporate meeting or presentation perhaps? I have been taking a simple formula of flax, borage and fish oil by Barleans every morning for years and believe that it helped me never really get hot flashes. Reduce alcohol consumption, alcohol especially wine can really bring on hot flashes and that dreaded “beet red” look. Learning to breathe is a must! Deep breathing helps with hot flashes. Deep, slow breathing for 15 minutes 2 times a day can significantly reduce hot flashes.  If you feel one coming on while at an important event simply breath it out!

Good nutrition, daily physical movement, strength training, exercise and positive energy are key for a smooth transition into menopause. Adding these new routines to your life will absolutely help with the following:

*Improve hormone health

*Weight loss, decreased bloating and inflammation

*Reduce hot flashes

*You will look and feel younger

*You will enjoy better sleep

*No more fatigue

*Helps to beat the terrible foggy brain feeling

*Kicks depression to the curb

*Reduces stress and anxiety

*Cuts your risk of heart disease

*All will boost your self confidence

*Being active will help to get you social again without feeling bloated and cranky

*Get moving and stop driving yourself crazy with overthinking it all!

There are other methods that you can try to help you stay healthy after menopause and reduce the most common symptoms such as yoga, meditation, Reiki healing, natural supplements and reduced alcohol consumption. If you smoke you should quit ASAP, smoking is a major risk factor in heart disease. Decrease your sugar intake as well because menopause tends to cause sugar cravings, this is a terrible cycle to get caught up in because sugar can actually increase many of the typical menopause symptoms.

One topic that never seems to be addressed enough is skin care. It is very important to revisit your skin care needs at this time due to the hormonal changes of menopause. Facials and dermabrasion are a great addition to your skin care routine if you do not already get them I advise adding them to your anti-aging routine for exfoliation and vibrant looking skin. The products that used to work may not cut it any longer with the decrease in estrogen there is a need for more moisture for dryness and vitamin C for dark spots. I love Shira products they are all natural, organic and provide amazing results!

Menopause is a natural stage in a women’s life. Try looking at this stage of life as a time of freedom and unlimited opportunities to start new things and take time for YOU!


The End Of Summer Is A Great Resolution Time

Why wait to make healthy lifestyle changes as a New Year Resolution!

Did you know that the end of summer is a great time to make a resolution? For many of us we are programmed to start a “New Year” resolution. I think it is a great idea to begin the new year fresh after the holiday season with a new start and changes for the better, but in my opinion the summer season can be just as off track with our diet and fitness habits as the holiday season can be. Summer is a longer period of time for us to eat and drink in excess because it starts in May and ends in September. With all the graduation and outdoor parties, bbq’s, hot dogs, hamburgers, ice cold beer, alcohol and sugary beverages on the menu it is easy to add more calories and pack on extra pounds by the end of the summer season.

Now is the best time to revisit your New Year resolutions, did you stay on track? If you did that’s great, if not you can make a great after summer plan with new health and fitness goals. Keep in mind that a successful change takes time and patience to have longevity, you need to adjust to the healthy lifestyle changes and make them a part of your daily routine. Did you know that it takes an average of 20 days to create a habit and six months for it to actually become part of your everyday life, you also need to mentally prepare yourself and get motivated for a successful outcome, 20 percent of those who succeed start slowly and gradually, making the necessary adjustments that it takes to succeed with their fitness goals over a period of time.

I know I have said it time and time again, in every blog that I have written about resolutions, PLEASE do not focus on the SCALE and the number that you see! This is often a negative experience and I really believe this to be one of your worse habits, it should be the very first habit that you break! Focus on your goals not the scale, remember muscle weighs more than fat and weight training increases bone density, muscle mass and strength while burning fat even after your fitness session is done! You will lose fat and weight along the way but a good program will increase your muscle mass as it reduces fat. More strength training for muscle and bone mass and the required amount of cardio training for cardiovascular health that will increase muscle and reduce fat is my choice of fitness programming for my clients and in my own personal training as well.

My advice to people who really want to achieve their fitness goals is to start training with a certified personal trainer. A personal trainer will keep your workouts fresh, mix it up and keep you focused and on track, schedule your training sessions and make yourself accountable, let your coach help you to get in the best shape of your life and teach you how to maintain that goal throughout the upcoming holiday season too!

Small changes BIG results! Good luck with your end of summer health and fitness goals!

Fit, Healthy and Fabulous, LLC Healthy summer grilling

Watermelon Season!

It is that time of the year again! Watermelon Season! Sweet, juicy and packed with healthy benefits.

The health benefits of watermelon are plenty, it packs a punch of vitamins A and C and has a good amount of vitamin B6, potassium and magnesium just to name a few.

Vitamin A – for optimal healthy eyes, it boosts your immune system by enhancing the infection-fighting actions of white blood cells called lymphocytes.

Vitamin B6 – helps your immune system produce antibodies, these antibodies are needed to fight off many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells.

Vitamin C – helps to boost your immune system’s defenses against infections and viruses, and protects your body from harmful free radicals that can accelerate aging and eye conditions such as cataracts. Vitamin C helps keep your skin young, hydrated and healthy too!

Just two cups of watermelon is a great source of potassium, potassium is a mineral necessary for water balance and is found inside every cell in your body. People that have low potassium levels often experience muscle cramps. Ever get those leg cramps that wake you up at night? Try eating watermelon or a banana daily!

My favorite way to eat watermelon, is to put it in the blender and make a watermelon water, just cube it and blend, it is healthy, refreshing and filling too.

Pick the ripest and sweetest watermelon with these tips:
*Look for a firm, symmetrical watermelon that is free from bruises, cuts or dents.
*The watermelon should be a bit heavy for it’s size, watermelon is 92% water and most of that weight is water.
*The bottom of the watermelon should have a beige/yellow colored spot from where it grew on the ground and ripened in the sunshine.

Have a great summer and be sure to go to the local farmer’s markets in your area and enjoy all the fresh produce of the season!

refreshing watermelon


Reiki Healing For Pets

Fit, Healthy and Fabulous has expanded its market and we have gone to the dogs and animals literally!

We now provide a healthy addition for your pets to enjoy a Fit, Healthy and Fabulous life too! Reiki Healing For Pets, but don’t worry we still love all things fitness and keeping people fit and healthy too!

Many of you know that I am a Fitness Specialist and a Reiki Master Practitioner for people, but some may not know that I am a very active dog and animal rescue volunteer too!

I decided to take my Reiki skills a step further and work on my wonderful rescue pups, domestic pets and wildlife. was born of my passion for animals!

At Reiki Dog Healing we provide your furry family members peace, health and happiness! Animals suffer from anxiety, emotional upset, arthritis, illness and injury just like we do. Animal Reiki provides healing energy that helps soothe and calm stressed animals and promotes an overall feeling of health and well-being.

Just a Few Benefits of Animal Reiki Healing are:

*Reiki enhances overall well-being.

*Reiki increases the pets bond with humans.

*Reiki reduces pain from arthritis, joint issues and promotes relaxation to facilitate and enhance the body’s natural healing response.

*Reiki energy healing is extremely beneficial for animals with a history of abuse because Reiki creates a place of peace and safety. It teaches animals that human hands are safe and not always used as a tool for abuse.

*Reiki reduces stress, helps alleviate behavioral and emotional issues. Reiki has a calming effect and can help make your pet more receptive to basic and behavior training.

*Reiki s great for traumatized pets, PTSD, rescued animals and for lost or missing pets.

*Reiki energy can help fearful, scared animals that are being transported. These poor animals are confused; they are unsure of their future and are in fear for their lives. I have seen such stress in dogs during transports to rescue groups, providing Reiki to these rescue dogs has made a huge difference.

*Reiki can help alleviate and prevent the side effects of conventional cancer treatments. Cancer therapies such as chemotherapy and radiation can stress an already compromised immune system. Reiki strengthens the immune system to better deal with these cancer therapies.

*Sometimes it is just our pet’s time to go to the Rainbow Bridge. Reiki provides comfort and relieves pain, anxiety and fear for terminally ill animals that are at the end of their lives here on earth with us. Reiki can help provide peace in this transition for terminally ill animals and their owners.

Hands On Or Distance Reiki? The choice is yours!

Most pets enjoy hands on treatments and some actually may be more comfortable with the practitioner from a slight distance. The treatments are equally effective whether being given hands on, a few feet away or from across the room.

Distance Reiki treatments are done remotely with a video or photos. Distance Reiki has been proven to be extremely effective, sometimes even more effective than local, hands on healing. Distance Reiki healing can have the same effect and sensations as a hands-on healing experience too.

Contact us to book your furry loved one a Reiki Session today! And we love people too so feel free to ask about our Reiki Healing for you too.

Reiki Healing


Are You Tired Of Feeling Tired?

Are You Tired Of Feeling Tired?

Well, if you said yes, you are not alone, you answered the same as most people do. That is because we are living in a society where we are always on the go, a society where we never take the time to care for ourselves. This type of constant strain inevitably takes a toll on each of us, and often the effects strike when we least expect it. The results of this lifestyle? Simple, fatigue, resentment, premature aging, poor health and the inability to function properly on a daily basis. Simply put, we are trying to pour out of an empty cup day… after day… after day. Do you try to drive your car without gas or proper maintenance? You can’t so what makes us all think we can drive our bodies on poor maintenance and low fuel?

I want to talk about this topic today because it is easily one of the biggest complaints I get from my clients and prospective clients when inquiring about how they can get healthy and fit. They reach out to me for help because they are tired all the time and feel fatigued.

Today I am going to give you three simple tips on improving your energy and, in doing so, improving your health for years to come!

1). Sleep is a Priority

When I talk to clients about being tired one of my first questions is always on not only quality of sleep, but also quantity. How much are you sleeping each night, and how well are you sleeping? Believe it or not, chronic sleep deprivation can wreak havoc with your brain chemistry and cause all sorts of long term and seemingly unrelated problems. The first step is to pay attention to when and how well you are sleeping.

Some great tips for better sleep include:

  • Limiting screen time before bed. Studies show that exposure to blue light before sleeping can change brain patterns and make restful sleep harder to achieve.
  • Creating a restful environment. Removing distractions from your sleeping space can help you relax and achieve a more restful sleep. Use lavender spray on your pillows, this is one of my favorite little rituals before bed!
  • Exercise! We will talk more about this in a minute, exercise works to make the body tired and ready to recharge in a healthy way, unlike fatigue from constant stress on the mind and body. A tired body sleeps better and you will wake feeling more refreshed for a new day.
  • Limit alcohol before bed. Alcohol may seem to help you fall asleep initially, but it will disrupt the second half of sleep which is the most important because it interrupts REM (rapid eye movement) sleep. Disrupted REM sleep can cause drowsiness, poor concentration, sleep apnea and will throw off your overall sleep patterns.

2). Make Time for Yourself

Many times, when I ask my clients what they are doing for themselves, they aren’t quite sure how to answer. This is mostly because in our culture doing something for yourself is equated with being selfish. My friends this is not the case! You are not really beneficial in any family, business or group activity if you are too mentally tired to function.

Let me ask it this way. How can you continue to care for everyone and everything around you if you are constantly trying to pour out of an empty cup? Here’s another thought. If you will not take care of yourself, how do you plan to take care of others?

It’s something to think about!

Ways to add self-care to your day:

  • Take time to do something you enjoy every single day. Even if you just carve out 15 minutes to walk around the block and clear your head, sit outside and read a book, it will help you relax and focus on the demands of tomorrow.
  • Mediate or stretch before bed. These activities help to calm and focus the mind which improves sleep quality while also offering a sense of well-being.
  • Take a Yoga class. Yoga, and other similar forms of exercise, provides you with a one-two punch in terms of your health. Not only do they work to burn calories and tone your body, but they also clear your mind and help energize you for the rest of the day.

3). Exercise!

What many people don’t realize is that exercise provides so many benefits beyond simply getting your body up and moving. It releases endorphins which relate to mood. It also improves practically every major system in your body, making them function more effectively as you improve your overall health. It improves the quality of your sleep and it has the ability to greatly improve your energy as your body grows leaner and stronger.

Working exercise into your busy day can include:

  • A 15-minute brisk walk around the block during your lunch break.
  • Joining a gym, taking classes or working with a trainer. Most trainers offer 30-minute condensed fitness sessions that pack a major fitness punch and are easy on the wallet too!
  • Finding a set of exercises videos, you enjoy and can follow in the comfort of your own home.

I WANT you to feel GOOD! I don’t want you to just burn a few calories and go on with your day, I want your quality of life to improve as you grow stronger and start getting more out of life. Take control of your day and you will start to take control of all areas of your life. Being fit and healthy is about the mind, body and soul!

If you have any questions about how we can work to improve your energy and quality of life, please reach out. I would love to hear about your goals and help you make a plan to achieve them!

Tired of feeling tired