EmpowHer Health and Wellness

To my girlies at 40, 50 and beyond.. this ain’t your mamas menopause. We aren’t just going to live in the shadows and “take it” anymore. Yes.. menopause is a natural transition. But that doesn’t mean you have to just put up with so many of the bothersome symptoms. Knowledge is power. And I’m here to help you take back control of what can feel overwhelming and out of control. So what’s a girl to do? Start with the basics. Walking for 20 minutes daily can be transformative.
Prioritize rest. This is a time in our life when we need to prioritize rest and sleep. ( more to come later)
Stop starving yourself trying to fight the weight gain. Instead learn how to nourish your body.
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I always do better knowing there’s a sweet treat if I want it! These protein pudding jars come in at under 165 calories and 20 grams of protein! And they definitely satisfy my sweet tooth!

My afternoon snack today was delish!! I’ve never eaten Wheatabix before, but they might be my latest obsession since they are so versatile! This would be a decadent breakfast or anytime snack! It’s a Wheatabix base, with protein powder, Greek yogurt and berries mixed and smoothed over the top. And a few chocolate chips just because!! Yummmm!! Less than 300 calories, 34+grams of protein and very satisfying. Tomorrow I’m going to do a peanut butter and banana variation!
Message me if you want the recipe!!

Some days just don’t go as planned. Today I woke up with a migraine, and although I got it controlled enough to go to work, I’ve felt rather awful.
Today, I didn’t…
- meet my protein goal
-stay within my calorie target
- come anywhere close to my steps goal
- get my workout in ( or even my “minimum” workout..)
-get my sweet pup out for her second walk.
And it’s OK!! I also will not shame or guilt myself for any of it! I got through my work day. I choked down what I could stomach for food ( mostly carbs on migraine days) and I did the “must do” things. AND THAT IS GOOD ENOUGH! It’s ok to listen to your body.. give it rest if that’s what it is asking for.

Anyone else struggling with motivation through these cold dark weeks. I’m so happy the days are getting longer! If you’ve been struggling these last few months.. start small. One small promise to yourself. Drink an extra glass of water, add 300 steps to your day, eat a serving of chips instead of taking the bag to the couch. Small change over time = big results!