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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!
FREE Wellness Trackers
Accountability = Success!
Tracking your progress is key to making lasting changes, and our wellness trackers are designed to keep you on the path to success. With the Manage the Mayhem programme, you’ll receive:
Food & Mood Tracker: Understand the connection between what you eat and how you feel, making it easier to make choices that support your well-being.
Sleep Tracker: Discover patterns in your sleep and learn how to improve your rest, ensuring you wake up refreshed and ready to take on the day.
Daily Mood Tracker: Keep a pulse on your emotional well-being, helping you to identify triggers and celebrate your victories.
These tools will not only help you stay accountable but also empower you with the insights needed to thrive.
Join us today and take the first step toward a more balanced, joyful life!
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Introducing... Yoga on Cara Fitness!
BRAND NEW YOGA COURSE
Discover the power of yoga to calm your mind, strengthen your body, and balance your hormones. Our tailored yoga sessions help alleviate stress, reduce anxiety, and improve flexibility, providing you with the tools to navigate midlife challenges with grace and resilience.
Our BRAND NEW beginners yoga course by Sarah Irwin is an incredibly exciting addition to Cara Fitness and the Manage the Mayhem programme.
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Meat-based and plant-based recipe packs, plus access to a library of 180+ recipes!
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Testimonials
I have a whole new mindset since finding Cara Metz the menopausal fitness master, motivator who leaves you wanting more with her realness and amazing 15 min workouts !!!!! Thank you so much, I feel alive again!!! Good riddens hot flashes, bingo wings and muffin top !!!!
Susan Marie
Subscriber
What can I say. Cara Metz truly understands her tribe and approaches us all as individuals at the same time. This makes a huge difference when you feel so understood and supported, gives you a lift.
The group of women here, worldwide, are incredible. We all have our own ups and downs and the reward of being here is feeling genuinely cared for.
I lost my way about 18 months ago and briefly left the group feeling quite lost. It soon became apparent that I was menopausal and that Cara Metz was exactly what I needed! I rejoined and am a very happy woman for it, thank you to every single member.
Nadine Pruce
subscriber
How can one sum up Cara?
Well life is like a train ride, we will meet many new passengers on our journey, but the inspiration, encouragement , friendships and support that you experience on this train ride with Cara Metz will make an everlasting impact on you! You will learn to give yourself grace, to get up and move, to make healthier eating choices, to embrace menopause instead of feeling frustrated and trying to run from it because you can’t !!! You will learn to love yourself just as you are… you be you no competition here.
Mary Pritchett Gueldenzopf
subscriber
Cara fitness has taught me how to understand the changes due to menopause and learn to love my body again through realistic fitness classes that have made an incredible difference. Meditation, that has helped me not to feel like I'm losing my mind . Cara has given you a sense of normality which is definitely needed at this time in our lives and she's created a community of women who are all going through these daily challenges and are incredibly supportive on the good days and the bad. In a nutshell, Cara fitness is just simply addictive.
Claire Leadbeater
Subscriber
Cara has redefined what it means to workout after 50. I feel energized and motivated again because of Cara and the community.
Cheryl Corley Strom
subscriber
Cara is encouraging, empathetic and kind. So happy to have found her app. It’s like having my own little personal trainer in my iPad. I actually look forward to working out now as the 15 minute workouts are manageable and worthwhile. There is so much content available and the programs are well structured. I feel committed, motivated and strong and I am excited to see my progress!! Thankyou Cara fitness!
Tiff Wall
subscriber
A message from me, Cara, to you.
'Surely 15 minutes is not enough, what else do you do?'
This is the question I get all the time. It works because it allows you to stay consistent. All the time you put too much pressure on yourself to workout, you find it difficult to stay consistent because you tend to stop when life throws a curve ball your way!
AND LIFE ALWAYS THROWS CURVE BALLS!
Having the mantra 'it is just 15 minutes' let's you know it will be over before you know it! Therefore allowing a sustainable workout lifestyle to be born. We work on mindset and nutrition for women over 40 too and this will all become clear once you become part of the Cara Fitness family.
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Now is the time to put yourself first!
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