BearPAL Nutrition & Menopause Macros
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Is 7 Hours of Sleep Enough?
Things I have learned this month: How to spell rhythm without having to constantly spell check, and That I do not sleep as well as I thought. Why did I have to spell rhythm? Because I'm learning about circadian rhythm. I am still breaking the habit of saying cicadian....
Everything Is Hard Until It Isn’t – Up For a Challenge?
If you follow along on FB or IG, you know I did Andy Frisela's #75Hard challenge from August through early November this year. I actually ended on day 80, because I kind of just kept going. My experience with the #75 hard challenge I heard somewhere on a podcast that,...
Time For a Reality Check – How’s Your NEAT?
Energy balance decides whether you gain weight or lose weight. Simple, right? Yes and no. Your body is a system that abides by the laws of thermodynamics. If you have calories in greater than energy calories out – you will store fat. If intake equals out – you...
May Read – Atomic Habits
"Atomic Habits" by James Clear I try and read or listen to a book a month. From here on out, I'm going to post them with a short review. Atomic Habits was one of my April/May choices. I did the book on Audible, so I didn't have all of the worksheets at hand, but he...
Yeah, Buts … and Excuses That Multiply!
Yeah, but ... are just you avoiding your BS? Excuses. When you let one or two into your space, they begin to multiply until you are frozen in inaction. Here are some 'Yeah, but' excuses ... You know you should move or workout: "Yeah, but it's cold/hot outside."...
Helpful Meal Prep Tips and Tricks
We can get way wrapped up in the details when first counting macros. Meal prep could make your life easier, or if you overthink things, more complicated. Helpful meal prep tips: Do not try and meal prep all meals. You will hate meal prepping from the get-go. This is...
Is Reverse Dieting Right For YOU?
"We are going to start with a reverse diet, so get ready for a little more food!" I have told clients this with success, but I've failed telling myself the same. I came from a program where I lost a lot of weight, but my intake was low from beginning to end....
Alcohol: Is It Really Worth It?
One of the first things I get asked is, “Do I have to give up alcohol?” Good news, no. Bad news, you may change your mind. It may take some time and that is OK. When I started my flexible dieting journey, I was not willing to give up my nightly cocktail (or two or...
Salad and Veggies Made Easy
Lots of options! Are you having trouble getting veggies in your life? No problem! Keep reading for my tried and true method for making sure I get plenty of veggies every single day.Precut and packaged salad mixes and veggies can save you when you are in a pinch or if...
Are Thyroid Issues Getting You Down?
Is your body betraying you?I thought mine was, but maybe I let it down. I took hormonal birth control and was over-trained, over-worked, over-stressed, under-slept, over-ate, and over-drank.Doctors gave me meds (Armor) to treat thyroid issues, as well as hormones,...
Delicious Pumpkin Spice Kodiak Waffles
If you haven't heard of Kodiak Cakes, get to it. If you can have gluten, Kodiak mix is your friend. After much trial and error, this is my go-to recipe for a higher protein waffle or pancake. And, since it is pumpkin season, you can stock up on canned pumpkin for a...
Are You Ready For Perimenopause?
Perimenopause. Why did no one warn me? I mean no one. Not my doctor, not the media, not my coaches, not my mother, not my girlfriends? Shit was hard. What is perimenopause? Perimenopause is the stage of life for women between 2 and 10 years before their final period....