No matter where you are in your menopause journey, we can look at strength training in the same way. If you still have some hormones, even though they are fluctuating and declining [or perhaps you have chosen to use menopausal hormone therapy (MTH)] it is important to remember that you still need exercise stress and a protein to actually stimulate muscle protein synthesis. Let’s discuss how to utilize different training modalities to build and maintain lean muscle mass and bone density during perimenopause and beyond.
Athletic Performance Through Perimenopause and Beyond – part 1
Hi, are you like me, wondering why your midsection is expanding and why you’re having trouble hitting performance targets? I know that I train hard, eat well and do my best to get sleep, minus a few TikTok rabbit holes every once in a while. So, what’s going on? I decided to do some research and it appears that I’m …
My Body Fat Story
Note, I’ve retitled and edited this post as of October 2019 to reflect the fact this article was written not so much to educate others on what to do but as more of my personal journey. Updates are in italics. After taking a hiatus from this blog for just over half a year to educate myself, and re-evaluate my mission …
How to Fuel an Ultra
For any runner who aspires to run an ultra marathon (which is technically anything longer than the marathon distance) and for those of you who currently do tackle ultras, you’ll either have an idea or have personally experienced how daunting fuelling the longer distances properly can be. I’ve now run a half dozen 50k’s and 50 milers along with 2 …
5 Reasons to Become more Metabolically Efficient
After a good half-year of struggling with energy, performance and weight gain, I decided to try something – a solution to my woes if you will – that isn’t readily taught in traditional sports nutrition. As a result it helped me to bounce back from months of lacklustre performance and rather extreme fatigue. Plus those extra pounds that had been slowly …
5 Reasons You NEED Tart Cherries
Tart cherry juice is something I drink pretty much every single day – and definitely everyday when in hardcore training mode. Why? For one, because I know it helps me to recover so much faster. I have no doubt its anti-inflammatory effects have allowed me to get back out there running and feeling great the very next day after a …
Practicing Nutrient Timing (part 3): After
Figuring out what to eat before, during and after workouts (and thus ensuring the proper practice of nutrient timing) can make the world of difference in our energy and recovery. What you eat (or don’t eat!) post-run plays a large role in determining how you’ll feel afterwards and how much energy you’ll have for your next workout – particularly if you’ll be working out again later that same …
Practicing Nutrient Timing (Part 2): During
In order to build a strong, healthy body it pretty much goes without saying that you must establish overall healthy nutritional habits that include plenty of antioxidant rich and anti-inflammatory foods (read: lots of leafy greens, veggies, fruits, herbs/spices and other nutrient dense real foods!). To really dial into performance nutrition however, a focus on what to eat immediately before, during and after each run becomes …
Practicing Nutrient Timing (Part 1): Before
It pretty much goes without saying that we are best off eating an overall healthy diet rich in fruits and veggies to build a strong, healthy body that will perform well for us. But if you really want to dial in, you might consider implementing solid nutrition routines before, during and after your run that will help to give you the cutting …
3 Strategies for Healthier Joints
It’s quite possible one of the most common complaints I hear from runners, other than sore muscles and fatigue, is connected to joint pain of some sort. Runners Knee, a term coined for patellofemoral pain syndrome displaying as a dull pain behind/around the kneecap, is the most common issue suffered by runners. But there are plenty of other areas where things go awry …