Spring is Here — and It’s Time for an Inner Reset! 🌱
Every spring, we naturally get the urge to clean up — we freshen our homes, declutter our closets, and sweep out the dust. But how often do we think about cleaning up inside our bodies?
Just like nature wakes up and renews itself, our bodies are asking for the same. When we clean out the buildup in our digestive system, we free up energy for our cells to perform better — giving us more vitality, better moods, and stronger immune function.
– The truth is, when our gut is sluggish, everything feels sluggish — digestion, thinking, energy, and even our skin!
But how do you “spring clean” your body safely? Not by jumping into an extreme cleanse. Fast, harsh detoxes can do more harm than good. They often shock the system, cause uncomfortable reactions like diarrhea or cramps, and don’t create lasting change.
Instead, think of it like tending a garden — gently, consistently, and with care.
Understanding Poor Elimination:
When we eat processed foods, deal with stress, or simply don’t get enough fiber and water, our digestion slows down. Instead of moving food waste efficiently out of the body, the intestines hold onto it — sometimes for days!
This leads to:
Bloating and gas
Constipation (less than 1-2 bowel movements per day)
Feeling heavy, tired, and “backed up”
Bad breath or coated tongue
Poor absorption of nutrients
Weakening of the immune system (since 70% of it is in the gut!)
Over time, poor elimination means that waste materials ferment, creating harmful bacteria that can “leak” into the bloodstream — leading to inflammation, brain fog, joint pain, skin issues, and much more.
– Good elimination means moving your bowels at least two -three times a day , with ease — no straining, no urgency, no incomplete feeling after. It should be quick, clean, and complete — you shouldn’t even need a lot of toilet paper if your digestion is truly healthy!
5 Simple Ways to Gently Cleanse Your Body This Spring:
Cut out processed, lifeless foods. Packaged cereals, frozen dinners, canned foods, boxed snacks — they’re loaded with preservatives, dyes, and additives. Your cells simply don’t recognize these as real nourishment — and when they linger in your gut, they weaken digestion and feed the wrong kind of bacteria.
Choose whole, real foods. Ditch refined grains, conventional dairy, and processed sugars that can cause bloating and sluggish digestion. Stick to organic, simple, recognizable foods — the way nature intended.
Read labels carefully. Watch for hidden toxins like “natural flavors,” cheap seed oils (like canola or sunflower oil), and excessive preservatives — even in foods that claim to be “healthy” or “gluten-free.”
Eat more raw fruits and vegetables. Raw foods are packed with living enzymes that naturally help your body digest and detoxify. Aim to have at least a few handfuls of raw fruits or vegetables every single day.
Hydrate — with good quality water. Water is essential for flushing out toxins. Aim for 2–3 liters a day — and if you can, drink spring water, filtered water, or eat more organic raw produce, which contains the cleanest water nature offers. (Avoid tap water whenever possible — it’s loaded with chemicals like chlorine and fluoride.)
In the world of fitness, many people are drawn to the allure of high-intensity, tough workouts that promise quick results. While challenging workouts have their place, it’s essential not to overlook the immense benefits of easy aerobic training. Often referred to as the foundation of all movement, easy aerobics provides a myriad of advantages that contribute to a strong and healthy body. In this blog, we will explore the power of easy aerobic training and why it should be an integral part of every fitness program.
What is Easy Aerobic Training?
Easy aerobic training involves low to moderate-intensity physical exercise that can be sustained for an extended period. It focuses on steady, rhythmic activities that challenge the cardiovascular system and improve overall stamina. Easy aerobics typically fall within the OPEX Maximum Aerobic Power (MAP) range of 10 and 9, commonly known as Zone 1 and Zone 2, where aerobic pieces are performed at a sustainable pace, allowing individuals to maintain a somewhat labored conversation.
The Aerobic Energy System is The Foundation of Movement
At the core of easy aerobic training lies its ability to lay the foundation for all movement. Whether your fitness goals include running a marathon or simply being more active in daily life, easy aerobics prepares your body for these tasks. By engaging in easy aerobic exercises, you improve your cardiovascular health, making everyday activities feel less exhausting and demanding.
Increase Endurance and Recovery with Aerobic Training
Easy aerobic training enhances endurance and recovery, not only during aerobic exercises but also during resistance training and other forms of high-intensity workouts. By improving your aerobic capacity, you delay muscle fatigue during endurance or growth training, allowing you to perform better and longer. Additionally, easy aerobics aid in faster recovery between sets and sessions, enabling you to maintain consistent performance over time.
Mitochondrial Health and Growth
A key physiological benefit of easy aerobic training is its positive impact on mitochondrial health. Mitochondria are the powerhouses of our cells, responsible for turning nutrients into adenosine triphosphate (ATP), our body’s energy currency. When you engage in easy aerobic exercises regularly, your body produces more mitochondria, leading to better metabolic health and increased energy production. Furthermore, this mitochondrial growth contributes to cognitive benefits, such as improved vascular flow to the brain and increased production of Brain-Derived Neurotrophic Factor (BDNF), which is linked to better brain health and cognitive function.
Heart Health and Longevity
Easy aerobic training plays a pivotal role in improving heart health and overall cardiovascular efficiency. As you engage in steady, low-intensity aerobic activities, your heart becomes stronger and more efficient, pumping blood more effectively to all parts of your body. This results in reduced resting heart rate, lower blood pressure, and a decreased risk of developing conditions such as hypertension, heart disease, and stroke. Ultimately, a healthy heart is the foundation for a longer and more active life.
Teaching Patience and Consistency
In our fast-paced world, patience and consistency can be challenging virtues to cultivate. Easy aerobic training teaches us these valuable life lessons. To reap the benefits of easy aerobics, you must be consistent in your practice and patient in your progress. As you gradually build your endurance and work capacity, you’ll find that these qualities spill over into other aspects of your life, fostering a more patient and resilient mindset.
Sustainable and Safe Exercise
Perhaps one of the most significant advantages of easy aerobic training is its sustainability. Unlike some high-intensity workouts that can take a toll on the body, easy aerobics can be practiced safely throughout life. It promotes sustainable behaviors and instills a sense of accomplishment, providing a psychological upside that contributes to long-term adherence to fitness routines.
Don’t Overlook the Power of Easy Aerobic Work
Easy aerobic training is not to be underestimated or overlooked in favor of more intense workouts. It forms the foundation of all movement and offers a plethora of benefits that contribute to a strong, healthy, and resilient body. By engaging in easy aerobics regularly, you enhance your endurance, improve cardiovascular health, and boost overall cognitive function. It’s a sustainable and safe practice that fosters patience, consistency, and a deeper appreciation for lifelong health and fitness. So, let’s lace up our shoes, hop on that bike, or take a brisk walk in the park, and embrace the power of easy aerobic training on our journey to a healthier, happier life.
Want to learn a simple approach to program design for all the body’s energy systems, including aerobic and anaerobic? Download our free guide, Program and Progress Energy Systems Training.
While easy aerobic training lays the groundwork for overall health and endurance, it’s equally crucial to explore the realm of tough aerobic training and its unique benefits.
Tough aerobic exercises, performed at higher intensities and shorter durations, push the body and mind to their limits, unlocking a host of advantages that elevate your fitness journey. In this blog, we will delve into the power of tough aerobic training and why it’s an essential component for those seeking to push their performance boundaries.
Defining Tough Aerobic Training
Tough aerobic training is training within OPEX the Maximum Aerobic Power (MAP) range of 5 to 2, commonly known as Zone 4 and 5, involves challenging interval exercises that gradually incorporate higher intensities as one becomes more aerobically fit. This training method challenges the cardiovascular, muscular, and respiratory systems through high-intensity yet sustained activity.
Boosting Cardiovascular Efficiency
At the core of tough aerobic training lies the ability to boost cardiovascular efficiency. By pushing your heart to pump more efficiently, this form of training increases stroke volume and cardiac output, leading to enhanced oxygen delivery to the muscles. As a result, your body becomes better equipped to sustain high-intensity activities, allowing you to take your fitness performance to new heights.
Enhancing VO2 Max and Longevity
One of the key metrics of aerobic fitness is VO2 max, which measures the maximum amount of oxygen your body can utilize during intense exercise. Engaging in tough aerobic training consistently can lead to significant improvements in VO2 max, positively impacting your overall longevity and health. Research has shown that regardless of age, aerobic capacity can always be improved through training, making it a powerful tool for promoting a healthier and longer life.
Challenging the Mind and Body
Tough aerobic training is not just about physical exertion; it’s also a mental challenge. Pushing your performance limits requires mental fortitude and focus. Embracing this aspect of tough aerobic exercises not only elevates your fitness but also enhances your mental resilience and determination in other areas of life.
Earning the Right to Go Tough
Before embracing tough aerobic training, it’s essential to earn the right to do so. This begins with building a solid foundation through easy aerobic training. When you can comfortably sustain 60 minutes of easy aerobic work, you’re ready to progress into the MAP continuum. Gradually transitioning from longer and slower intervals to shorter and faster ones ensures a safe and effective progression towards high-intensity aerobic conditioning.
While easy aerobic training provides a solid foundation, tough aerobic training takes your fitness journey to the next level. By embracing the challenge and pushing your body to new limits, you unlock the power of cardiovascular efficiency, improved VO2 max, and mental resilience. As with any intense training, it’s crucial to progress gradually and responsibly, ensuring that you’ve built the necessary endurance and capacity through easier forms of aerobic exercises. So, step out of your comfort zone, embrace the intensity, and witness the remarkable benefits of tough aerobic training as you reach new heights in your fitness journey.
Want to learn a simple approach to program design for all the body’s energy systems, including aerobic and anaerobic? Download our free guide, Program and Progress Energy Systems Training.
Within the ever-evolving sphere of fitness coaching, there exists a guiding light, known as evidence-based coaching. This approach avoids the pitfalls of trends and conjecture by adhering strictly to scientific research and data. However, this journey is not without its shadows. In this exploration, we’ll delve into the merits and pitfalls of this intriguing coaching methodology.
Understanding Evidence-Based Coaching
Before we embark on this journey, let’s first grasp the essence of evidence-based coaching. It’s a quest for concrete answers in the fitness realm, driven by scientific exploration. In a world where truth can often seem elusive, evidence-based coaching stands as a beacon of certainty. It’s a commitment to finding solutions supported by credible research and data.
The Problems with Evidence-Based Coaching
While evidence-based coaching holds undeniable promise, it also presents its own set of complex challenges. Here are some factors that cast a shadow over this approach:
1. Research Complexity: Navigating the intricate world of scientific research can be perplexing. The complexity and varying quality of studies can challenge coaches, making it time-consuming to decipher their relevance to individual clients.
2. Research Limitations: Not all coaching aspects neatly fit within the confines of scientific studies. Some clients possess unique circumstances not well-documented in existing research.
3. New & Evolving Evidence: The fitness landscape evolves rapidly, with trends constantly shifting. What’s evidence-based today may become outdated tomorrow. Coaches must balance established principles with a willingness to embrace new findings.
The Advantages of Evidence-Based Coaching
Now that we’ve explored the shadows, let’s shine a light on the bright side of evidence-based coaching. Here are some of its notable strengths:
1. Knowledge-Informed Decisions: Coaches armed with evidence-based insights make decisions rooted in scientific wisdom. This empowers them to steer clear of fleeting trends and base their strategies on a solid foundation of knowledge.
2. Tailored Approaches: Every individual is unique, and evidence-based coaching acknowledges this diversity. It enables coaches to craft customized programs aligned with specific goals, needs, and limitations. This personal touch enhances the likelihood of success and client contentment.
3. Long-Term Results: Evidence-based practices prioritize sustained progress over quick fixes. Clients are more likely to adhere to programs grounded in research, yielding consistent outcomes and minimizing the risk of setbacks.
4. Ethics & Safety: Coaches bear an ethical duty to prioritize client well-being. Evidence-based coaching ensures that prescribed methods are backed by research, emphasizing safety and effectiveness.
Finding the Middle Path: Moving Forward
Balancing challenges and rewards, a middle path emerges as the way forward. Evidence-based coaching is indeed a potent tool, but it shouldn’t overshadow the human element. Every client is a unique narrative, not just a data point. They bring their experiences, preferences, capabilities, and challenges to the coaching relationship.
Coaches should simplify their approach, using evidence as a reliable guide rather than an inflexible doctrine. It’s about leveraging scientific insights to make informed decisions while maintaining the flexibility, intuition, and empathy needed to address individual needs.
In conclusion, evidence-based coaching is a powerful concept, a means to an end rather than an end in itself. It’s about considering the evidence, adhering to foundational principles, understanding each client’s definition of success, and propelling them forward on their fitness journeys. It’s about finding that delicate balance between science and humanity to navigate the realm of evidence-based fitness coaching effectively.
Bobby shows you how to lose over 50 lbs and get abs before you turn 40. He did it in only 16 weeks!! He mentioned to me day one that his goal was to get to 225lbs-230lbs, he crushed those goals and got down to 218lbs. Look at those abs!! I am so excited to share today’s transformation.
Hitch Fit Online Personal Training
Lose-Over-50-Pounds
Bobby’s 16 Week Results
Bobby Lost 55lbs and 10″ off his stomach in 16 Weeks..
Starting Weight- 272lbs, Stomach Measurement 46″
Final Weight- 218lbs, Stomach 36″
Bobby’s Story
When I started the Hitch Fit Lose Weight Feel Great Program, I weighed 275 pounds at 6’3”. I knew I needed a change and was determined to follow the plan 100%. The meal plan was straightforward, and I stuck to it, which was a game-changer for me.
Lose Belly Fat
Lose-Belly-Fat
There were definitely tough days. Sometimes, I couldn’t complete my full workout at the gym, but I always pushed myself to get as much done as possible. There were mornings when I had to miss my cardio session, but I made sure to fit it in later that day or the next. I stayed committed to the process, and in 16 weeks, I’ve lost 55 pounds—with one more week to go in my 16-week program.
Now, I feel incredible and am ready to sign up for a maintenance plan to keep the weight off. I couldn’t have achieved this without the guidance and support of Micah at Hitch Fit. His coaching kept me focused and motivated every step of the way. If you’re ready for a transformation, Hitch Fit is the way to go.
You Can Lose over 50lbs and get abs before you turn 40 too
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
In the rush of modern life, your garden or patio can become more than just an outdoor space—it can be your sanctuary. Whether you’re looking to stretch your legs, calm your thoughts, or spend meaningful time with the family, a few simple upgrades can make your outdoors a haven for both movement and mindfulness.
Here are easy and effective ways to refresh your outdoor space and encourage more intentional living—right from your back door.
1. Create a Flowing Path for Walking Meditation
A meandering garden path invites gentle movement and reflection. Use natural materials to create a soft, organic route around your space. Whether you walk it slowly in the morning with a coffee or use it for mindful movement breaks during the day, the act of following a path encourages a calming rhythm.
Not sure what material works best for foot traffic and beauty? Check out this guide on what is the best outdoor paving for patios to discover options that are durable, attractive, and perfect for grounding your steps.
2. Add a Yoga or Stretching Spot
You don’t need a dedicated studio—just a level surface and a peaceful backdrop. Choose a quiet corner of your garden or patio and lay down a weather-resistant mat or use smooth paving to create a space for yoga, stretching, or breathwork. Surround it with potted plants or climbing vines to foster a natural sense of calm and privacy.
3. Design a Sensory Garden
A sensory garden encourages mindfulness through scent, texture, sound, and sight. Incorporate herbs like lavender and rosemary, ornamental grasses that rustle in the wind, and textured paving stones you can walk on barefoot. It’s a beautiful way to reconnect with nature and stay present in the moment.
4. Incorporate Gentle Lighting for Evening Unwinding
Outdoor spaces aren’t just for the daytime. Add soft solar lights, fairy lights, or lanterns to create a warm and tranquil environment for evening reflection or slow evening strolls. Lighting plays a huge role in how relaxed and safe a space feels, especially when the sun sets.
5. Create a Space for Family Movement
Encouraging movement doesn’t have to be solitary. Lay a flat, open area of paving or grass that can accommodate yoga with the kids, garden games, or even a spontaneous dance party. Having a space that feels accessible and ready to use makes it easier to weave activity into your everyday life.
6. Install a Bench for Pause and Presence
Sometimes, movement starts with stillness. Adding a bench in a quiet area—under a tree, beside some lavender, or near your favorite view—offers a spot for reflection, journaling, or just being still. Pair it with a hot drink or a few deep breaths and you’ll quickly find it becomes a favorite daily ritual.
7. Lay Down Paving That Enhances the Atmosphere
The surface underfoot matters more than you think. Natural paving brings a grounded, organic feel to any outdoor area and invites both movement and relaxation. It provides a solid base for everything from garden furniture to a quiet stretch session.
Closing Thoughts
Your outdoor space can be more than just an area for plants or occasional barbecues—it can be a key part of your well-being routine. With thoughtful upgrades that inspire both motion and mindfulness, you’ll find it easier to stay active, centered, and connected to the world just outside your door.
Are you a woman over 40 feeling like your body is working against you? Do you want to learn how to transform your body and life after 40? Hormonal shifts, stubborn weight gain, and waning energy levels might have you believing fitness is a young woman’s game. But here’s the truth: you can transform your body, boost your confidence, and reclaim your vitality at any age. At Hitch Fit, we’ve empowered countless women over 40 to achieve jaw-dropping transformations through our Strong & Fit Over 40 program. In this blog, we’ll dive into the unique challenges women over 40 face, share inspiring success stories, and provide evidence-based tips to help you thrive. Ready to rewrite your fitness story? Let’s get started!
The Over-40 Challenge: Hormones, Metabolism, and More
As women age, hormonal changes—particularly during perimenopause and menopause—can feel like a roadblock to fitness goals. Declining estrogen levels contribute to increased fat storage, especially around the midsection, and a loss of muscle mass (sarcopenia) at a rate of about 3-5% per decade after age 30 (Volpi et al., 2004). Metabolism slows, sleep becomes elusive, and stress can exacerbate cortisol-driven weight gain. According to a 2020 study in Menopause, 60% of women in midlife report weight gain, with many struggling to lose it using old strategies (Karvonen-Gutierrez & Kim, 2020).
But here’s the good news: these challenges are not insurmountable. With the right approach—focusing on strength training, nutrition, sleep, hydration, and expert coaching—you can overcome these hurdles and achieve a stronger, healthier body.
Inspiring Transformations: Women Over 40 Crushing It
At Hitch Fit, we’ve witnessed incredible transformations from women over 40 who refused to let age define them. They wanted to know how to transform their body and life over 40, and we showed them the way!
Take Tiffany, age 49 who joined Hitch Fit feeling sluggish and self-conscious. But with a combination of strength training, balanced nutrition, and personalized coaching, this busy business owner and mom lost nearly 30 pounds, gained lean muscle, and gained strength and confidence.
Or Jackie, age 55 who blew her doctors away when they saw her blood work before and after going through a Hitch Fit transformation. Jackie says, “It changed everything.” She wasn’t sure what was possible, her greatest goal was to lose 30 pounds, but with the combination of strength training, prioritizing protein and the mental and emotional support provided by Hitch Fit, she surpassed that goal losing over 50 pounds and completing changing her life.
These women prove that with dedication and the right guidance, transformation is not just possible—it’s inevitable.
5 Evidence-Based Tips for Women Over 40 to Thrive
To help you kickstart your fitness journey, here are five science-backed strategies tailored for women over 40:
1. Prioritize Strength Training to Build Muscle and Boost Metabolism
Muscle mass declines with age, but strength training can reverse this trend. A 2018 study in The Journal of Strength and Conditioning Research found that women over 40 who engaged in resistance training 2-3 times per week increased muscle mass and resting metabolic rate (Hunter et al., 2018). Aim for compound movements like squats, deadlifts, and push-ups to maximize results. Our Strong & Fit Over 40 program includes customized strength workouts to help you build lean muscle and burn fat efficiently.
2. Optimize Nutrition with Protein and Balanced Macros
Protein is critical for preserving muscle and supporting recovery, especially as you age. Research suggests women over 40 need 1.6-2.2 grams of protein per kilogram of body weight daily to maintain muscle mass (Morton et al., 2018). Pair this with complex carbs (like sweet potatoes or quinoa) and healthy fats (like avocados or nuts) to stabilize blood sugar and energy. Our program provides meal plans tailored to your hormonal needs, making nutrition simple and effective.
3. Prioritize Sleep for Hormonal Balance
Poor sleep disrupts hormones like cortisol and growth hormone, making fat loss harder. A 2021 study in Sleep found that women over 40 who slept less than 7 hours per night had higher body fat percentages (Patel et al., 2021). Create a bedtime routine, limit screen time, and aim for 7-9 hours of quality sleep. Your Strong & Fit Over 40 coach will guide you on lifestyle tweaks to optimize rest.
4. Stay Hydrated for Energy and Recovery
Dehydration can sap energy and hinder workout performance. Women over 40 are at higher risk for dehydration due to changes in thirst perception (Popkin et al., 2010). Aim for 2.7 liters of water daily, and consider electrolyte-rich drinks for intense workouts. Our program includes hydration tips to keep you feeling your best.
5. Work with a Coach for Accountability and Success
A coach can make all the difference. A 2019 study in Obesity found that participants with personalized coaching were 2.5 times more likely to achieve weight loss goals (Foster et al., 2019). At Hitch Fit, our Strong & Fit Over 40 program offers one-on-one coaching to tailor workouts, nutrition, and lifestyle changes to your unique needs, ensuring lasting results.
Why Strong & Fit Over 40 is Your Solution
The Strong & Fit Over 40 program at Hitch Fit is designed specifically for women navigating the challenges of midlife. With personalized strength training plans, hormone-friendly nutrition guidance, and expert coaching, we take the guesswork out of fitness. Whether you want to lose weight, build muscle, or boost energy, our program empowers you to achieve your goals while feeling supported every step of the way.
Join the Transformation Today
You’re not defined by your age—you’re defined by your actions. Women over 40 are rewriting their stories every day at Hitch Fit, and you can too. Ready to transform your body and life? Join the Strong & Fit Over 40 program today and let us guide you to your strongest, most confident self. Visit Hitch Fit to learn more and start your journey!
References:
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Hunter, G. R., et al. (2018). Resistance training improves metabolic health in women over 40. Journal of Strength and Conditioning Research, 32(5), 1210-1217.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Patel, S. R., et al. (2021). Sleep duration and body composition in midlife women. Sleep, 44(3), zsaa192.
Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Volpi, E., et al. (2004). Muscle protein anabolism in aging and disease. American Journal of Clinical Nutrition, 80(5), 1154-1164.
Menopause can feel like a storm of change—hot flashes, weight gain, mood swings, and sleepless nights. Most women want to know how to lose weight and build muscle during menopause, and aren’t even sure if it’s possible!
For women over 40, these symptoms often make fitness seem daunting, but here’s the truth: exercise is one of the most powerful tools to manage menopause symptoms and thrive during this transition. At Hitch Fit, we’ve helped countless women navigate menopause with confidence through our Strong & Fit Over 40 program. In this article, we’ll explore how fitness can alleviate menopause symptoms, share inspiring transformation stories, and provide research-backed tips to empower you. Ready to take control of your body and mind? Let’s dive in!
Understanding Menopause: The Challenges Women Face
Menopause, typically occurring between ages 45 and 55, marks the end of menstrual cycles and brings significant hormonal shifts. Declining estrogen and progesterone levels can trigger symptoms like hot flashes, night sweats, weight gain (especially abdominal fat), muscle loss, fatigue, and mood disturbances. According to a 2020 study in Menopause, up to 80% of women experience hot flashes, and 60% report weight gain during this phase (Karvonen-Gutierrez & Kim, 2020). These changes can erode confidence and make weight loss or fitness goals feel out of reach.
But menopause doesn’t have to define you. Exercise, particularly strength training and cardiovascular activity, can counteract these symptoms, boost energy, and restore vitality. Let’s look at how fitness transforms lives, with real stories from women who’ve done it.
Inspiring Transformations: Women Over 40 Thriving Through Menopause
At Hitch Fit, we’ve seen women over 40 and 50 conquer menopause challenges with fitness.
Take Kathy, 52, who achieved a stunning bikini body transformation. Struggling with menopause-related weight gain and low energy, Kathy joined our Strong & Fit Over 40 program. Through strength training and tailored nutrition with Hitch Fit, she lost over 40 pounds, sculpted lean muscle, and regained bikini confidence that she hadn’t felt for years!
Lori, 55, faced similar hurdles with menopause-driven weight gain and fatigue. With our program’s focus on resistance training and balanced nutrition, she shed the 10 pounds she couldn’t seem to shake before, regained energy, and transformed her health, inspiring others that midlife is a time to shine.
Renee, 46, battled stubborn weight and hormonal imbalances during perimenopause. Through consistent workouts and personalized coaching, she lost 12 pounds, gained strength, and felt empowered to take on life’s challenges. She was so grateful to get relief from the perimenopausal symptoms that were plaguing her, Hitch Fit changed the game for her!
Ann, 53, battled so many challenges with her health and body (including rheumatoid arthritis), but when she started making the Hitch Fit shifts in her life, everything started to change and improve. She was hopeless at one point, but that all started to shift when she started to see her body change. After a jaw-dropping 75 pound weight loss, her life completely changed for the better!
How Exercise Helps Menopause Symptoms: The Science
Exercise isn’t just about looking good—it’s a game-changer for managing menopause symptoms. Here’s what the research says:
1. Reduces Hot Flashes and Night Sweats
A 2019 study in Maturitas found that women who engaged in regular aerobic exercise (e.g., brisk walking or cycling) 3-4 times per week reported a 30% reduction in hot flash frequency and severity (Daley et al., 2019). Strength training also helps by improving thermoregulation and reducing stress hormones.
2. Combats Weight Gain and Boosts Metabolism
Menopause often leads to visceral fat accumulation due to estrogen decline. A 2021 study in The Journal of Clinical Endocrinology & Metabolism showed that resistance training 2-3 times weekly increased muscle mass and resting metabolic rate in postmenopausal women, helping them lose fat and maintain a healthy weight (Greendale et al., 2021). Cardio, like HIIT, further enhances fat burning.
3. Preserves Muscle and Bone Health
Estrogen loss accelerates muscle and bone density decline, increasing osteoporosis risk. A 2020 study in Bone found that strength training significantly improved bone mineral density and muscle strength in women over 50 (Watson et al., 2020). Exercises like squats, lunges, and deadlifts are key to staying strong and resilient.
4. Improves Mood and Sleep
Menopause can bring anxiety, depression, and sleep disturbances. A 2018 meta-analysis in Climacteric showed that exercise, particularly yoga and moderate-intensity cardio, reduced depressive symptoms and improved sleep quality in menopausal women (Cramer et al., 2018). Physical activity boosts endorphins and regulates cortisol, promoting emotional balance.
5. Enhances Energy and Confidence
Fatigue is a common menopause complaint, but exercise fights it. A 2022 study in Menopause found that women who exercised regularly reported higher energy levels and better quality of life (Sternfeld et al., 2022). Feeling stronger physically translates to mental empowerment.
5 Fitness Tips for Women in Menopause
Ready to harness the power of exercise? Here are five evidence-based tips to thrive during menopause:
1. Embrace Strength Training
Aim for 2-3 strength workouts per week, focusing on compound movements like squats, push-ups, and rows. These build muscle, boost metabolism, and protect bones. Our Strong & Fit Over 40 program designs strength plans tailored to your menopausal needs.
2. Incorporate Cardio for Heart Health
Add 150 minutes of moderate cardio (e.g., brisk walking, cycling) or 75 minutes of high-intensity interval training (HIIT) weekly. This reduces hot flashes and burns fat. We include cardio routines that fit your lifestyle and goals.
3. Prioritize Protein-Rich Nutrition
Protein supports muscle maintenance and recovery. Aim for 1.6-2.2 grams per kilogram of body weight daily (Morton et al., 2018). Pair with complex carbs and healthy fats to stabilize blood sugar. Our program offers menopause-friendly meal plans to simplify nutrition.
4. Stay Consistent with a Coach
Consistency is key, and a coach ensures accountability. A 2019 study in Obesity found that coached participants were 2.5 times more likely to achieve fitness goals (Foster et al., 2019). Your Strong & Fit Over 40 coach will personalize your plan and keep you motivated.
5. Add Recovery Practices
Menopause can strain recovery, so prioritize 7-9 hours of sleep, hydration (2.7 liters of water daily), and stress-reducing practices like yoga or meditation. We guide you on recovery strategies to maximize results.
Why Strong & Fit Over 40 is Your Menopause Solution
Navigating menopause is easier with the right support. The Strong & Fit Over 40 program at Hitch Fit is designed for women like Kathy, Lori, and Renee, offering:
Personalized Workouts: Strength and cardio plans to combat menopause symptoms.
Hormone-Friendly Nutrition: Meal plans to support weight loss and energy.
Expert Coaching: One-on-one guidance to keep you on track.
Community Support: Connect with women who share your journey.
Whether you’re battling hot flashes, weight gain, or low energy, our program empowers you to feel strong, confident, and vibrant.
Take Charge of Your Menopause Journey
Menopause is not the end—it’s a new beginning. Women like Kathy, Lori, and Renee prove that fitness can transform your body and mind during this phase. Ready to feel radiant and unstoppable? Join the Strong & Fit Over 40 program at Hitch Fit and start your transformation today. Visit Hitch Fit to learn more and take the first step!
References:
Cramer, H., et al. (2018). Yoga for menopausal symptoms: A systematic review and meta-analysis. Climacteric, 21(4), 336-342.
Daley, A., et al. (2019). Exercise to reduce vasomotor and other menopausal symptoms: A review. Maturitas, 124, 24-31.
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Greendale, G. A., et al. (2021). Effects of resistance training on metabolic health in postmenopausal women. The Journal of Clinical Endocrinology & Metabolism, 106(5), e2056-e2065.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Sternfeld, B., et al. (2022). Physical activity and quality of life in menopausal women. Menopause, 29(3), 301-308.
Watson, S. L., et al. (2020). High-intensity resistance and impact training improves bone mineral density in postmenopausal women. Bone, 138, 115472.
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Feeling overwhelmed by all the new supplement products? It seems like every few months there’s a new “miracle” product that’s going to change your fitness routine. For many women trying to meet their health and wellness goals, navigating this constant barrage can be exhausting.
At a time when our bodies are celebrated for what they can do rather than how they look, the supplement industry sends mixed messages and we’re left wondering which products actually support our journey.
In this post we’re cutting through the noise with a simple, tiered approach to supplements—designed for women with different fitness levels, budgets and goals. Whether you’re a busy professional squeezing in a workout, a recreational athlete or a high-intensity competitor, there’s a supplement strategy that can work for you.
Remember, while these are based on research and expert insight, always consult with a healthcare professional before making any changes to your supplement routine.
Supplement Overload
The supplement world is full of trends and flashy products. Daily, headlines and social media is pushing the latest “must have” formulas, to try everything that promises more energy, better recovery or miraculous transformations. But amidst this overload, the core supplements with proven benefits are getting lost.
Supplementing is about making sure your body has what it needs to perform, recover and thrive. Many women struggle to distinguish marketing hype from real products. Trends may make something popular, but a solid nutritional foundation requires consistency and evidence based choices, highlighting vitamins for women’s health.
Think about the evolution of supplements – from basic protein powders and vitamins to advanced pre-workout formulas and adaptogens. While these advancements are cool, the need for quality protein, essential vitamins, minerals and hydration is constant.
If you’re overwhelmed by the supplement choices, remember this: focus on a few trusted foundational products instead of trying every new thing. Tailor your choices to your body’s needs and get professional advice to build a regimen that actually supports your health.
Safety Reminder: Personalized advice from professionals is key – what works for one person may not work for another.
Identifying Your Fitness & Nutrition Goals
Before diving into a supplement regimen, it’s essential to reflect on your fitness and nutrition goals. Do you need basic support to maintain daily wellness, or are you looking for advanced solutions to push your performance to the next level?
The answer lies in assessing your personal fitness profile and understanding what your body really needs.
Self-Assessment: What Do You Really Need?
Start by asking yourself a few critical questions:
How active am I on a daily basis?
What are my primary fitness goals—general health, endurance, strength, or performance enhancement?
Do I have any dietary gaps that supplements could help fill?
Do I have any deficiencies in essential nutrients like B vitamins or issues with calcium absorption that supplements could help address?
Answering these questions will help you classify yourself into one of three fitness profiles: Always Active, Casual Competitor, or Peak Performer.
Your Fitness Profiles
Always Active ($): This group is for those who value daily wellness and regular exercise. Your plan is all about maintaining a solid foundation on nutrition without breaking the bank. For you, a simple supplement plan is about filling in the nutritional gaps and supporting muscle recovery after regular moderate exercise.
Casual Competitor ($$): If you’re exercising regularly or racing locally, you might fall into this group. This profile requires a moderate investment in supplements that support overall health and your training during your regular sessions.
Peak Performer ($$$): For the high intensity enthusiasts and endurance athletes, every workout is a challenge that pushes your body to the limit. Here a premium, advanced supplement plan can help manage the increased physical demands, reduce recovery time and support long term performance.
Professional Advice Disclaimer: Before making any changes consult a healthcare professional or sports dietician to align supplement choices with your health profile and medications.
Simple Supplement Solutions by Fitness Profile
Now that you know your fitness profile, let’s break down simple supplement solutions for each. First, consider dietary sources as a foundation for your fitness as many of the nutrients are in food.
Basic Nutrients
For example leafy greens like spinach and kale have vitamins A, C and K which are important for immune function and skin health. Nuts and seeds like almonds and flaxseeds have healthy fats, vitamin E and magnesium which support overall health. On the animal foods side, fatty fish like salmon and mackerel have omega 3s, which are good for brain health and reducing inflammation.
Also, consider a high-quality multivitamin that provides essential nutrients if your diet lacks certain foods. Look for multivitamins that include basic nutrients such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, antioxidants, folic acid, and zinc. Incorporating the best vitamins into your routine can help fill potential nutritional gaps and promote healthy hair, hearth health, and overall well-being.
Always Active (Minimal Support and $)
If you are an active person with moderate daily workouts, a basic supplement stack can go a long way. Here’s what to consider:
Protein (Whey or Vegan): Protein is for muscle maintenance and recovery. Whether you go with whey or a plant-based option, having enough protein in your diet helps your muscles repair and stay energized. (Reference)
Electrolytes: Being hydrated is more than just drinking water – it’s about replenishing the salts and minerals lost during exercise. (Reference)
Magnesium: This mineral helps with muscle relaxation and quality sleep, which is important for recovery after exercise. (Reference)
Greens Supplement: A concentrated blend of essential vitamins and minerals, greens supplements fill in the nutritional gaps in your diet. (Reference)
Sleep Support – Chamomile Extract: Sleep is key to recovery. Chamomile extract promotes calm and restful sleep without relying on stronger meds. (Reference)
Vitamin D and Calcium Supplement: These are for bone health and overall wellness. Vitamin D helps with calcium absorption so it’s important for strong bones.
Casual Competitor (Medium Support and $$)
If you do workouts and local events regularly, a medium support strategy builds upon the basics and adds targeted support:
Energy Gels/Energy Drinks: These give you a quick carb boost during workouts to help you power through the session.
Protein Bars: Perfect for on the go nutrition, protein bars are a convenient way to get the fuel you need during long training sessions.
Pre-Workout Supplements: Pre-workout formulas give you energy, focus and blood flow right before training to set you up for peak performance. (Reference)
Additional Sleep Support – L-Theanine: L-Theanine can help you relax after training to aid recovery and stress management. (Reference)
Peak Performer (Max Support and $$$)
For the serious athlete or endurance competitor, an advanced supplement stack is designed to handle the extra physical demands:
BCAAs: BCAAs help reduce muscle soreness and speed up recovery after tough workouts. (Reference)
Collagen: This supplement supports joint health and helps repair cartilage which is needed for high impact activities.(Reference)
Omega-3s: Anti-inflammatory properties of omega-3s are key to managing inflammation and supporting heart health during long exercise. (Reference)
Ashwagandha – Enhanced Sleep Support: As an adaptogen ashwagandha helps manage stress and promote restful sleep – a must for athletes under heavy training loads. (Reference)
Real-Life Case Study: Sarah’s 8-Week MIPS Experience
Let’s look at a practical example to illustrate how tailored supplementation can make a difference. Sarah, a 34-year-old recreational runner and cyclist, decided to integrate a multi-ingredient pre-workout supplements (MIPS) into her routine for eight weeks.
Before starting, she consulted with her primary care provider and sports dietician to ensure the supplement aligned with her overall nutrition strategy.
Results:
Enhanced Performance: Sarah experienced noticeable improvements in her endurance. Her workouts felt more sustained, and she was able to delay fatigue—a benefit in line with research suggesting MIPS can enhance exercise performance.
Improved Recovery: Along with performance gains, Sarah reported reduced muscle soreness and faster recovery between sessions, allowing her to train more consistently.
Professional Advice Disclaimer: Throughout Sarah’s journey, her approach was guided by professionals ensuring her regimen was both safe and effective meeting her specific needs and goals. This is not a recommendation of supplements for you; it is for illustrative purposes only.
Sourcing the Best Supplements
Not all supplements are created equal. The quality of your supplement is determined not just by its ingredients, but by how those ingredients are sourced and manufactured. To ensure you’re getting products that meet high standards of purity and safety, consider the following steps:
Check Transparency: Choose brands that are upfront about their ingredients and sourcing practices. Clear labeling is a sign of a trustworthy product.
Verify Certifications: Look for third-party testing, quality seals, and certifications. These markers indicate that the product has undergone rigorous testing for safety and efficacy.
Do Your Research: Read expert reviews, check lab results on company websites, and compare different products. A little homework can help you avoid subpar supplements.
Consult Professionals: Speaking with nutritionists or fitness experts can provide personalized recommendations tailored to your unique needs.
Disclaimer: Always use trusted verification sources and consult a healthcare professional to ensure safety and avoid interactions with medications.
In a world where supplement trends change daily, a clear tiered approach will help women make informed decisions that support their individual fitness goals. Whether you’re maintaining daily wellness, working out regularly or pushing your body to the limit, having a supplement routine that fits your lifestyle is key.
Focus on a few core products that suit your fitness profile and make sure your choices are backed by credible sources and expert guidance and you’ll be able to navigate the supplement landscape with ease.
Remember, every body is different and what works for one person won’t work for another—so always prioritise safety and expert advice.
Take a minute to review your current supplement routine, assess your fitness profile and consider if a few tweaks could help you achieve your goals more effectively. With the right support you can fuel your fitness journey in a way that truly empowers you.
Author Bio
Wes Anderson is a content writer at Vivion, an ingredient supplier dedicated to purity and quality. As a former Enduro mountain bike racer who spent more than 20 hours biking each week, he understands the significance of nutrition for peak performance.
With over 12 years of experience in the outdoor sports industry, helping active customers choose supplements to meet their fitness goals, Wes combines practical athletic knowledge with industry expertise. He aims to offer readers actionable advice, making supplement strategies simple, effective, and safe.
FAQ
What are the best supplements for women?
The best supplements depend on your fitness profile. For everyday wellness, focus on essentials like protein, electrolytes, and greens. For more intense training, consider advanced options such as pre-workout formulas, BCAAs, and adaptogens like ashwagandha.
How do I know which supplements are right for me?
Start by evaluating your fitness and nutritional goals. Determine whether you fall into the Always Active, Casual Competitor, or Peak Performer category. Then, align your supplement choices with these needs and always consult a healthcare professional for personalised advice.
What should I look for when sourcing supplements?
Look for transparency in ingredient sourcing, third-party certifications, and positive expert reviews. These factors help ensure that you’re choosing a product that is both safe and effective.
Are natural sleep supports effective without melatonin?
Yes, natural sleep aids such as chamomile extract, L-theanine, and ashwagandha can promote restorative sleep without the reliance risks associated with melatonin. These alternatives help you achieve quality sleep naturally.
As Dr. Kristen Neff points out on in her bookSelf-compassion, life is complex and so are humans:
“Judgment defines people as bad versus good and tries to capture their essential nature with simplistic labels.
Discriminating wisdom recognizes complexity and ambiguity.”
Nothing is ever as simple as it seems. Things are never as good or bad as our brains think they are either.
So despite the voice in our heads that wants to judge everything in black-or-white, yes-or-no, good-or-bad terms… We must remember that life is a beautifully complicated mess.
Author F. Scott Fitzgerald once said:
The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function.
One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.
This is my task for you today.
Is there a part of your life that feels black-or-white, and instead could use a bit of complexity?
Nothing is as simple as it seems.
Life is hard, and change is hard. AND you’re a good person who’s trying.
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