Healthy Beyond 40 | Lose Weight, Healthier Habits, Healthy Eating, More Energy, Feel Better, Lose Belly Fat, Weight Loss, Sugar Cravings

#34 | Fat Burning Workouts for a Flat Stomach: Exercises to Lose Belly Fat

Have you gained weight around your stomach? Do you want to lose belly fat? Are you dreaming of having a flat stomach?  In today's episode, I touch on:
The myth of spot reduction
Fat loss versus weight loss
How much body fat should women have
4 types of exercise that help promote belly fat loss
Movement
Strength training
HIIT- High Intensity Interval Training
Core training
Mentioned in the episode:
👉Schedule a  free call and see if the Healthy Habits challenge is for you (If it is past the challenge you can still set up a call): https://tidycal.com/micheleriechman/free-coaching-call
 
👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉 5-Day Core Challenge: In just 5 minutes a day you will learn how to correctly train your core!
https://programs.micheleriechman.com/courses/5-day-core-challenge
 
Favorite green juice:
👉  Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice in AM & goldhttps://www.kbxdj3trk.com/healthy20/
 
Work with me:
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
Related episodes: #9 Get in Shape with Quick Workouts at Home Like My Client Elisa
#22 | How to Get Back in Shape {Getting Stronger & Staying Consistent with Exercise}
# 26 | Simple Steps to Lose Belly Fat and Eat Healthier [Proven Tips]
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from. 

#33 | 3 Tips to Stop Dieting {Healthy Habits for Weight Loss}

Are you done with the yo-yo dieting, but not sure what to do to lose weight? Do you want to eat right, feel healthier, and stay consistent? Are you ready to create a healthy lifestyle you can maintain? 👉Schedule a free health coaching call and let’s figure out what those doable habits for you are! https://tidycal.com/micheleriechman/free-coaching-call
(Healthy Habits Challenge starts 8/14 for private clients only!  Set up a free call to get started)Topics covered today include:
Focus on daily actions: Evaluate progress by concentrating on your daily habits and actions rather than obsessing over weight loss.
Measure success beyond weight loss: Look for other ways to gauge your progress, such as how you feel, breathe, and move your body.
Seek sustainable practices: Start a routine that you can maintain in the long term for lasting success, rather than opting for short-term diets.
Push yourself without overwhelming: Find ways to challenge yourself without pushing too hard. Gradual progress is key to avoiding overwhelm.
Make adjustments when needed: Stay flexible and adapt your approach as necessary. Listen to your body and make changes accordingly.
Resources:
👉 Join my private FREE facebook group here. Get connected with other women and encouraged on your health journey: https://www.facebook.com/groups/micheleleefitness
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
Relate episodes: #14 | 3 Mistakes People Make When Trying to Lose Weight
#18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from. 

#32 | Daily Habits for Weight Loss {Simple Changes That Make a Big Difference for a Healthier You}

Do you want to eat healthier and feel better? Are you done with yo-yo dieting, but not quite sure what to do? Are you ready to create healthier habits?Topics included in this episode:
- 30-day challenge with her clients centered on movement, hydration, strength training, and picking one nutrition habit, customized to each person
- Physical activity after meals can help utilize the food in the bloodstream and regulate blood sugar levels
- Sedentary lifestyles are common in society and it's important to be intentional about moving regularly.
- There is no one nutrition habit that works for everyone, as people have different goals and capabilities
- Encourages daily movement and at least three strength training sessions per week.
- The difference between movement and exercise, with the former being getting enough steps in and the latter involving getting the heart rate up or muscles burning.
- Eating more whole foods and less processed foods is the basis of eating healthy and feeling better.
- Starting a fall challenge for clients in August.
 
Resources:
👉Schedule a  free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
👉 Healthy for Life Membership:  Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
 
Relate episodes: #1 | 3 Tips for Losing Weight Over 40 for Women Who Want to Fit Back Into Their Clothes
#16 | 3 Tips to Get Started With Intuitive Eating So You Can Eat Mindfully and Develop Healthier Habits
#18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.

#31 | From Stuck to Soaring: Igniting Your Motivation to Lose Weight & Get Healthy {Healthy Life Jumpstart with Maya}

Do you want to lose weight and get healthy but struggle with motivation? Do you tend to put yourself on the back burner? Do you feel stressed and make no time for yourself?
👉 Healthy for Life Membership:  Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
 
In this episode, I health coach Maya on the importance of prioritizing fitness and self-care, especially in her busy life as a working mom. We will talk about topics such as:
Identifying Fitness Goals and Holding Oneself Accountable
Make a Conscious Choice to Prioritize Fitness
Start with Small, Achievable Goals in Exercise and Nutrition
 Identify Realistic Nutrition-Related Goals
Prioritizing Self-Care for Working Women
Recognize the Tendency to Ignore Health Due to Busy Work Life
Set Intentional Steps Each Day to Prioritize Self-Care
Suggests Setting Aside 20 Minutes Each Day for Exercise or Lunch
Taking Breaks, Moving, and Eating for Better Work Performance
Hunger Affects Our Ability to Think and Work
Having a Strong Motivation for Why we are Doing Something is Essential
Journey to Personal Health and Fitness Goals
Prioritizing Health After Having Kids
Suggests Journaling and Deep Breathing to Envision Goals
Visualizing Healthier Living as a Motivation for Self-Care
Mindful Eating and Smart Snacking
Encouraging Intentional Planning of Meals and Avoiding Snacking
Skipping Meals Can Lead to Overeating 
 
Resources:
👉Schedule a  free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
 
Relate episodes: #23 | Maximizing Your Weight Loss Potential: Why It's More Than Just Diet and Exercise
#21 | Weight Loss Hacks: Simple Techniques to Shift Your Mindset and Achieve Lasting Results
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.

#30 | How to Increase Your Metabolism {Burn More Calories and Fast to Maximize Your Weight Loss Potential}

Are you wondering if it’s possible to improve your metabolism? You know that your metabolism plays a role in weight loss, but not sure if you can actually increase it? Today I’m going to be talking about metabolism, what slows it down, and how to speed it up.
👉 Healthy for Life Membership:  Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
Some questions answered in this episode are:
1. What are some common misconceptions about metabolism?
2. How can moving/exercise improve brain function and metabolism?
3. What are some of the factors that lead to a slower metabolism as we age?
4. What are some of the drawbacks to eating more processed foods?
5. How can building muscle mass help to speed up metabolism?
6. What are some ways that the body processes different types of foods differently?
7. How does regular exercise, especially strength training, benefit metabolism?
8. How can sleep affect metabolism and weight loss?
9. What are some Small changes we can make in our diet to improve our metabolism?
10. What are some realistic and achievable changes to our daily routine that can lead to a healthier metabolism?
 
Resources:
👉Schedule a  free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
 
Relate episodes: #23 | Maximizing Your Weight Loss Potential: Why It's More Than Just Diet and Exercise #14 | 3 Mistakes People Make When Trying to Lose Weight
 
#12 | Quick Workouts That Help With Weight Loss for Women in Perimenopause & Menopause
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
 

#29 | What Is Gut Health and How to Improve It with Julie {Best and Worst Foods for Gut Health}

Are you wondering what gut health is? How you can actually improve your gut health? And want to some of the worst and best foods for your gut?
👉 Healthy for Life Membership:  Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
 
Topics in this episode are:
What is gut health?
How to improve gut health
Lifestyle choices such as eating in a relaxed environment and getting enough exercise are important for gut healing
Is kombucha good for gut health?
Fermented foods like kombucha are natural probiotic sources for gut health
Starting with small amounts of kombucha or fermented foods if you're not used to them and increase incrementally
Always check the labels to avoid products with a lot of sugar
Worst foods for gut health
Sugar and processed foods containing seed and hydrogenated oils should be avoided
Gluten
The gradual process of eliminating unhealthy foods is critical
How to fix your gut health
 
Connect with Julie at her website: https://www.julieannwellness.com/
Instagram: https://www.instagram.com/julieannwellness/
Resources:
👉Schedule a  free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
 
Relate episodes: #18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}#25 | No More Excuses: Quick and Simple High Protein Snacks for a Healthy Lifestyle
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
 

#28 | 3 Tips to Eat Healthy on Vacation {Traveling & Eating Out Made Healthy}

Do you struggle to eat healthy on vacation? Are you not sure how to incorporate healthy eating while your traveling? Do you want to enjoy your vacation but not sabotage your weight loss goals?
In this episode, I share my top tips I use for myself and for my clients so they can enjoy their vacation, but also eat well!
Three tips for eating healthy while on vacation:
1. Starting with a healthy breakfast
2. Packing healthy snacks
3. Choosing healthy options when eating out
Also discussed:
Emphasis on whole foods and avoiding inflammatory oils and sugar
The goal of enjoying a vacation without sabotaging weight loss goals
Addressing the struggle of incorporating healthy eating while traveling
Resources:👉 Healthy for Life Membership: A budget-friendly solution to your fitness & nutrition needs: https://programs.micheleriechman.com/courses/fitness-membership
👉Schedule a  free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Related episodes:
#4 | 3 Ways to Eat Healthy When You Are on the Go | Meal Prep Ideas for When You Busy
#16 | 3 Tips to Get Started With Intuitive Eating So You Can Eat Mindfully and Develop Healthier Habits
 
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.

#27 | What to Eat to Lose Weight and Be Healthy {Eat Healthy, Eat Better, & Stay Consistent}

Are you struggling to eat healthy? Do you want to lose weight, but you are not even sure exactly what you should eat?  Do you want to eat better and stay consistent with healthy habits? 
 
Then tune into this episode as I talk about what different foods you should eat to lose weight and be healthy.  
 
I answer questions such as:
What foods to eat to lose weight
Does protein help you lose weight?
What to eat for breakfast?
Benefits of eating vegetables
What vegetables to eat daily
Benefits of eating fruits
10 healthiest foods
List of foods not to eat when trying to lose weight
Resources:
👉Schedule a  free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
👉Save 20% on Organifi with my affilate code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Relate episodes: #25 | No More Excuses: Quick and Simple High Protein Snacks for a Healthy Lifestyle#14 | 3 Mistakes people make when trying to lose weight#4 | 3 Ways to Eat Healthy When You Are on the Go | Meal Prep Ideas for When You Busy
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.

#26 | Simple Steps to Lose Belly Fat and Eat Healthier {Healthy Life Jumpstart with Lauren}

Do you want to lose the belly fat? Are you constantly snacking and not always grabbing the healthiest food? Would like to eat healthier but need to keep things simple and doable?
 
In this episode, I chat with Lauren Rose who struggles with chronic health conditions that leave her in a lot of pain.  She wants to lose 30 pounds and reduce her belly fat.  So we chatted about a couple of simple ways that she can start eating healthier and when we were done talking she said, “This is so doable” and that is what I love to hear!
In this episode:
Challenges of having chronic pain and not being able to take care of yourself
The link between belly fat and high carb diet
Starting with a protein-heavy breakfast
Using meals you are already making and making them healthier and more often
Eating more non-starchy veggies
Starting with something you can stick with
Tune into Lauren's podcast, It Hurts to Mom: https://podcasts.apple.com/ca/podcast/it-hurts-to-mom/id1644750334
 
Resources:
👉Schedule a  free health check-up call and let’s figure out what your next step is: https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
 
Relate episodes: #4 | 3 ways to eat healthy when you are on the go | Meal prep ideas for when you busy
#5 | 2 Tips to stop your sugar cravings, ditch the sweets, and stop stress eating for women over 40
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.

#25 | No More Excuses: Quick and Simple High Protein Snacks for a Healthy Lifestyle

Are you struggling to find quick and easy snack options that are also high in protein? Are struggling to eat right and wondering what are some healthy snacks? Are you tired of relying on processed high-carb snacks that don't provide the nutrition your body needs?
Tune in to our episode to learn:
How incorporating protein into your snacks can help to eat healthier and feel better
How protein can help with weight loss
How you can make eating protein simple
10 high-protein snack ideas
Resources:
👉Schedule a  free health check-up call and let’s talk through how you are eating and ways to improve your nutrition that is easy and doable:  https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉  Connect on Instagram: https://www.instagram.com/micheleriechman/
 
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
 
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
 
Relate episodes: #4 | 3 Ways to Eat Healthy When You Are on the Go | Meal Prep Ideas for When You Busy
#10 | Regulating Hormones With Diet During Menopause for Weight Loss & Health
 
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.