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

#4 | 3 Ways to Eat Healthy When You Are On The Go | Meal Prep Ideas For When You Are Busy

Do you struggle with just grabbing food that isn’t healthy? Running through the drive-through or just eating pizza for dinner? Would you love some simple meal prep ideas?
 
Wondering how to meal prep like a pro? Want to stick to your meal prep? Well, tune in as I go through my top 3 ways to eat healthy when you are on the go!
 
Healthy prep ahead meal parts
What parts can you bulk cook on the weekend or at the beginning of the week?  Maybe rice, quinoa, potatoes, butternut squash, hard-boiled eggs, or smoothie bags
 
 Ready-to go snacks
1st make sure you are eating enough at meals so you're not hungry and you are eating to balance your blood sugar.  I go into blood sugar a lot in my nutrition and group coaching course, so if you want more info about that check the links below. 
Nuts & seeds, hard-boiled eggs, carrots, celery, or apple with PB or nut butter
 
Meal prep traveling or those who spend a lot of time in the car
This is a topic I talk through with my clients.  My client was struggling with when they would travel, and what to eat that would be healthy and when they put some of these ideas into place traveling has become so much easier and is now just a habit. And also knowing healthier places they can stop at to get food and not just grab Mcdonald's.  
 
👉How to plan a month's meals in 30 minutes.  This has been a lifesaver for me, and really simplifies my meal and helps keep us eating healthy food. 
https://programs.micheleriechman.com/fp/meal-planning
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉Want to know how to work with me? Hop on a free health coaching call and let’s sort through where you are stuck and go over your goals and struggles and figure out what is missing!  https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/
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.

#3 | Do 10-Minute Workouts Really Work? Stop Starting & Stopping Exercise and Stay Consistent

Do you feel hard-pressed on time and can’t imagine working out to the list? Not sure how you can squeeze the time in to exercise? Do you feel like you have to work out really hard or long to benefit from exercise?
 
Well, then you are n for a treat today! I’m going to be sharing why you don’t need to work out for a long time to get a benefit from it.
 
I’m going to be chatting about:
-Why staying consistent with exercise matters more than a long workout
-Why starting with just a 10-15 workout will help you stay consistent
-Why you should strength train 3 times a week
-How fast you lose muscle mass
-When I had 3 little kids and was gaining weight and out of weight why 10 minute workouts were what got me started
-Start with something you enjoy you to do like walking, yoga, dancing, etc
-Once you develop a habit of exercise, shift into what are your goals for exercising
-The importance of planning what day and when you are going to workout
 
👉I encourage you, if you are struggling and not sure what to do, then reach out.   Let’s sort through where you are stuck and go over your goals and struggles and figure out what is missing! Set up a free, no-pressure call here: https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉 Get started working out with my 5-Day Exercise Challenge and commit to just 15 minutes a day. Beginner friendly!
https://programs.micheleriechman.com/fp/5-day-exercise-challenge
 
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/
 
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.

#2 | 2 Tips to Regain Control Around Food and Stop the Struggle for Women Looking to Lose Weight

Do you feel out of control around food? Have you struggled with food your whole life? Has your weight been a struggle since childhood? Do you frequently have sugar cravings? Or do you find yourself snacking at night whether you are hungry or not?
 
Today, I go over my top 2 tips on how to gain more control around food. 
 
-Why regulating your blood sugar is important
-What it feels like if your blood sugar is low
-How to avoid the blood sugar roller coaster
-How to avoid the “hangry” feeling
-How your mindset affects your control around food
-Bringing awareness to your habits around work pirates, birthday parties, and always having a sweet after dinner
-Keeping your bigger goal and why in mind & choosing your health
-Recognizing what thoughts you have about food. Do you think you can go without sugar or sweets?
 
Let me encourage you in this episode as you look at what can be happening in your body and mind affecting what you put into your mouth.  And remember friend just because you have always done something doesn’t mean you can’t change it!
I encourage you, if you are struggling and not sure what to do, then reach out.   If you keep trying different programs only to end up back in the same place, then set up a free health coaching call! We will go over your goals and struggles and figure out what is missing!
 
👉 Free call here: https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉 Make sure to grab my 5 favorite smoothie recipes so you can get started with 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
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/
 
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.
 

#1 | 3 Tips for Losing Weight for Women over 40 Who Want to Fit Back into their Clothes

Does it feel harder to lose weight as you get older?  Are clothes feeling tighter and you don’t want to move up another size?  Does it feel impossible to lose weight?
 
In this episode, I break down my 3 top tips to help you start taking that first step to start losing weight in a sustainable way without diets.  
 
It gets easy to think that weight loss is impossible as you get older. It’s easy to blame hormones because they sure do change and can affect your weight.  But it is important to check what you are doing. 
A lot of times we start moving and exercising differently while eating the same amount or maybe even more. Sugar cravings and emotional eating can pop up as life gets so busy and hormones change.  And the next thing you know things are way off track.
 
In this episode I go over my 3 tips for weight loss:
Check how much you are moving
Are you moving less than you used to? Do you have a sedentary job?  In what ways can you get more steps and movement throughout your day? 
 
Reassess how many calories and how much food do you need?
 Are you moving less? Then you might need to eat less?
Do you have less muscle mass, which means that you are burning fewer calories and may not need to eat as much? 
Are you not exercising as much?
For example, one of my clients realized that she doesn’t need to eat as much as she did in her 30’s and 40’s because she is not moving as much and has less muscle mass.
We tend to eat out of habit versus really paying attention to our hunger and fullness cues.
 
Are you doing strength training?
Did you know that you start to lose muscle starting in your 30’s?
You need to actively put muscle on and work on muscles so you can gain muscle and keep muscle. 
This will help you burn more calories at rest when you are doing nothing!!!
The great thing about strength training is it helps you to get in shape, tone your body, build muscle, and helps to regulate your blood sugar!
 
I love working with my clients to help them put together pieces of nutrition and get more active.  Recently one of my clients who was struggling was able to reach the lowest weight she has been in 10+ years in just 3 months! While making sustainable changes and not following a diet.
 
I encourage you, if you are struggling and not sure what to do, then reach out.   If you keep trying different programs only to end up back in the same place, then set up a free health coaching call! We will go over your goals and struggles and figure out what is missing!
 
👉 Free call here: https://forms.gle/L4hvjcMm1Aw4uBUa6
 
👉 Make sure to grab my 5 favorite smoothie recipes so you can get started with 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
👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
 
👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/
 
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.

Intro Trailer of Healthy Beyond 40 | Get Fit and Lose Weight for Good

Are you feeling like as you get older it’s harder to lose weight? Have you tried diets only to regain the weight and then you feel like a failure?
 
Do you have some aches and pains popping up and wondering if you can do anything about them? Are you feeling stressed and low on energy and wondering how to even get started & stay consistent?
 
In this podcast, you will discover how to break free from the diet culture, lose weight, and keep it off in a healthy way. 
 
My mission is to empower women to take control of their health through simple lifestyle changes so they can feel good and live their best life.  If you're ready to get healthy and lose weight as you age, then you're in the right place! No fad diets or "all or nothing" approaches here.
 
Hi,  I'm Michele Riechman, a mom of 4 & military spouse.   I have my doctorate in physical therapy and I’m an online personal trainer, health coach, and yoga teacher for women over 40.  
 
My health has been a journey for me.  After my first child, I remember feeling stressed and overwhelmed. I was having anxiety, and heart palpitations, and I found out my cholesterol was high.  
 
Then after my third child, I started to slowly regain the weight that I had lost.  I remember going up a flight of stairs and being out of breath.  This was a wake-up call and made me reprioritize my health.  Through quick workouts and basic nutrition, I kept things simple and stayed consistent.  Not only did I lose the weight and keep it off, but I started to feel better and have more energy.
 
On top of this,  just a couple of years ago I started having some autoimmune issues. I knew that lifestyle changes could have a big impact so I worked on improving my gut, increasing my nutrition, and lowering my stress and it worked! My autoimmune started to improve.
 
So, I’m here to encourage you to find simple ways to take control of your health. 
 
I have combined my expertise with my real-life knowledge and built my RESET framework to help busy women over 40 just like you, improve their health, so they can feel better.
 
If you're ready to create a healthy lifestyle with quick workouts to build strength, healthy eating, and to figure out how to stay consistent then you are in the right place.
 
👉 Make sure to grab my 5 favorite smoothie recipes so you can get started with 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
 
👉 Are you struggling with what you should you for your health? You know that diets aren’t sustainable, but you don’t know what else to do and how to actually stay consistent? Hop on a free health coaching session with me to figure out your next step: https://forms.gle/bXE5isXDQTXuCanf8
 
👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/
 
You got this,
Coach MIchele