nourish for success - starving yourself won't get results

Food plays an integral role in our lives. It sustains us, adds joy to celebrations, comforts us during tough times, and, at times, can even bring feelings of guilt. But what if we could shift our mindset and change the way we approach eating?

On this page, I’ll be sharing valuable insights to help you understand the “why” behind your relationship with food and empower you to think positively about nutrition. Together, we’ll break down barriers and make food about nourishment, not stress.

Let's start with this key concept: food is fuel. The quality of what we eat directly impacts both our physical and mental performance. While it sounds simple, the foods we crave aren’t always the most nutritious options. This can lead us into a cycle of poor eating habits.

But the great news is, we have the power to break that cycle and make choices that truly support our well-being. It’s time to redefine our relationship with food and take control of our health!

At Cara Fitness, one of our four key pillars is NUTRITION. We take this seriously because changing your nutritional habits is the #1 key to achieving lasting success. The food you choose fuels not only your body but also your mind, and making the right choices is foundation to transforming your health and well-being.

Start your transformation today!

mindset first

before we discuss anything else, MINDSET needs to

Your Transformation

Perimenopause brings a new phase of life, and it calls for a fresh approach; especially when it comes to shifting weight, keeping it off, and staying strong and healthy.

What small steps will you take to make a positive change for you?

Movement

In our 20s, hours of cardio and high-intensity workouts helped us stay lean, but with hormonal shifts that can now contribute to belly fat, it’s essential to change how we move. Focus on a balance of strength training, light cardio, and regular walking to support a healthy, strong body.

Nutrition

Stop punishing yourself with extreme calorie restrictions and guilt over treats! Instead, follow the 80/20 rule: eat whole, balanced meals 80% of the time, and allow yourself treats 20% of the time. This shift in mindset, combined with a focus on nourishing your body, helps prevent overindulging by eliminating the feeling of deprivation.

Sleep & Self Care

Do late nights, no sleep routine, and constant exhaustion have you relying on coffee to get through the day? No time for YOU? This needs to change!

Quality sleep and self-care are essential. Without enough rest, you'll crave sugar, depend on caffeine, feel irritable, and lack the energy to exercise. Prioritizing you, with a workout, a walk, a relaxing bath, and enough rest, should be a non-negotiable part of your daily routine.

Stress

During perimenopause, added stress (and intense workouts) increase adrenaline production, which can elevate cortisol levels and lead to unwanted belly fat as the body stores more fat in response to stress.

To help reduce stress, focus on incorporating calming activities like yoga, deep breathing, and moderate exercise and strength training into your routine for balanced hormone levels and a healthier body.

Why Do We Gain Weight 40+?

Understanding why these changes in weight gain and belly fat happen is key to getting results and feeling your best.

Let’s dive into the main reasons behind midlife weight gain.

Decline in Oestrogen

As women age, oestrogen levels naturally decline, which can lead to weight gain, particularly around the belly, as the body adjusts to hormonal changes.

Ovaries Stop Producing Oestrogen

During menopause, the ovaries stop producing oestrogen altogether, causing the body to shift how it stores fat, often increasing belly fat.

Adrenal Glands and Belly Fat

With the ovaries slowing down, the adrenal glands work harder to produce a weaker form of oestrogen, which can lead to more fat being stored around the abdomen.

Fat Cells and Oestrogen

Fat cells produce small amounts of oestrogen, so your body holds onto fat as it tries to maintain hormone levels, though it leads to unwanted belly fat in the process.

As women over 40, our bodies undergo significant hormonal changes that can lead to stubborn weight gain, particularly around the belly. Declining oestrogen levels, the eventual stop in ovarian function, and an increase in stress on the adrenal glands all contribute to these changes. While your body may hold onto fat in an attempt to balance hormones, the good news is that you can take back control.

To get results, it’s important to adapt your approach: focus on strength training, balanced nutrition, quality sleep, and stress management. At Cara Fitness, we teach women in midlife how to adjust their routines to stay healthy, strong, and confident. I look forward to welcoming you into our community at Cara Fitness!

Your workouts, planned for you.

Workout schedule curated with the midlife woman in mind.. check out what we have lined up!