After the hysterectomy, menopause. Back to you. Archives

Exercise After A Hysterectomy? Choose Gentle Yoga. Here’s Why.

September 26, 2023October 14, 2023 by admin

Well, as if childbirth alone wasn’t enough, along comes menopause and often hysterectomy. After dealing with hemorrhaging every single month, I decided enough was enough and agreed with my doctor that I would have surgery. One of my questions was what about exercise after a hysterectomy?

Funny thing is that the doctor really didn’t have great answers for me. I talk about this on my YouTube channel which I started for this exact women. To help them after a hysterectomy. You can see that video series here: Healthy and Active Women Over 50

The road to recovery may seem challenging, but there’s something that can help. Gentle Yoga which is what I teach.

Yoga isn’t just an exercise; it’s a holistic journey towards healing, strength, and self-love. It helped me recover faster and better than anything else including walking.

Below are just a few reasons why yoga is one of the best exercise programs for women after a hysterectomy.

Embrace Wellness: Why Yoga Is Your Post-Hysterectomy BFF

Gentle Healing

After a hysterectomy, your body deserves some extra TLC. Yoga, specifically the Gentle Yoga I teach, offers a gentle way to regain your strength without putting excessive strain on your body. The practice focuses on slow, controlled movements that promote circulation and flexibility, aiding in your recovery journey.

Emotional Balance

Hysterectomies can bring about a whirlwind of emotions including depression, confusion and even rage. Yoga isn’t just about the physical; it’s a mental and emotional reset too. The mindful breathing and meditation aspects of yoga can help you manage stress, anxiety, and mood swings, offering emotional solace during this transformative period.

Core Strength

Your core plays a pivotal role in maintaining balance and posture. Yoga postures such as “Cat-Cow,” “Bridge,” and “Child’s Pose” gently engage your core muscles, helping you regain strength and stability, even after surgery.

Pelvic Floor Health

Yoga’s emphasis on pelvic floor exercises can be a game-changer following a hysterectomy. These subtle movements aid in pelvic floor rehabilitation, contributing to better bladder control and overall pelvic health.

Body Awareness

Yoga encourages a deep connection between mind and body. By listening to your body’s signals and respecting its limitations, you’ll gain a newfound understanding of your post-hysterectomy body, ultimately speeding up your healing process.

Enhanced Flexibility

As you gradually ease into yoga, you’ll notice improved a huge improvement in your flexibility. This flexibility extends beyond your physical body; it extends to your outlook on life and your capacity to adapt to change.

Self-Care Ritual

Post-hysterectomy, it’s crucial to prioritize self-care and take the time to allow your body to heal. Yoga is a beautiful way to make self-care a part of your daily routine. It’s your time to nurture your body, mind, and spirit.

Stress Reduction

Yoga is well known for its ability to reduce stress and promote relaxation. After a hysterectomy, stress can hinder your recovery; yoga helps you release tension and find a sense of calm.

Embrace Your New Normal

A hysterectomy is a significant life change. As women, our uterus allows us to bring life into the world. Yoga can help you embrace this new normal with grace and acceptance. It’s about celebrating your body’s resilience and adapting to your unique circumstances.

Remember, yoga isn’t a race; it’s a journey. Listen to your body. Take it one pose at a time, and celebrate every small victory.

Your post-hysterectomy journey is unique to YOU. Yoga will support you, nurture you, and help you feel better day by day.

Are you ready? Unroll your mat, take a deep breath, and let the healing power of yoga guide you on your path to a better mind and body.

Not sure where to start? I have a few private and small group sessions available online. You can check those out below.

Coming soon will be my Gentle Yoga classes live for groups with a new class released weekly focused on supporting women over 50 after a hysterectomy and/or menopause.

If you are not able to work with me privately or in a small group and would like to begin before my weekly program starts, I recommend you begin with this program. You can start for free today using my affiliate link here: Yoga Monthly

Namaste. 🧘‍♀️💕

Denise

Gentle Yoga Private or Small Group Class Information:

This is the class I teach three times a week at our local gym. It requires members sign up as it is so popular. You can also take this class as a chair yoga gentle class. We can talk about the best yoga flow for you during our first session.

Additional information is below for you:

30 Minute Gentle Yoga Session With Denise or 55 Minute Gentle Yoga Session With Denise

The following information will help you on your hysterectomy recovery journey:

Guide To Weight Loss After A Hysterectomy

Weight Loss For Women Over 50 BMI Doctors

Yoga Vs Walking. Which is better?

Weight Loss After A Hysterectomy: The Ultimate Guide to Losing Weight Safely and Effectively After a Hysterectomy

July 11, 2023July 11, 2023 by admin

Are you a woman who has recently undergone a hysterectomy and is now looking to shed those extra pounds? The journey to weight loss after a hysterectomy can be challenging. But don’t be afraid. I’ve been right where you are, and this article will help.

Losing weight safely and effectively after a hysterectomy requires a comprehensive approach that takes into account the hormonal changes and physical limitations that come with this procedure. In this guide, we will explore the most up-to-date research and expert advice on nutrition, exercise, and self-care specifically tailored to women who have had a hysterectomy.

From understanding the impact of hormonal changes on your metabolism to learning about the best exercises for strengthening your core, this guide will provide you with the tools and knowledge necessary to achieve your weight loss goals. Get ready to embark on a transformative journey towards a healthier and happier you!

Understanding the impact of a hysterectomy on weight loss

A hysterectomy is a surgical procedure that involves the removal of the uterus. While it can provide relief from certain health conditions, such as endometriosis or uterine fibroids, it can also have an impact on your weight.

One of the main reasons for this is the hormonal changes that occur after a hysterectomy. The ovaries are responsible for producing estrogen, a hormone that plays a key role in regulating metabolism. When the uterus is removed, the ovaries may also be affected, leading to a decrease in estrogen production.

This decrease in estrogen can slow down your metabolism, making it more difficult to lose weight. Additionally, some women may experience menopause-like symptoms after a hysterectomy, such as hot flashes or night sweats, which can also affect weight management.

To effectively lose weight after a hysterectomy, it’s important to understand these hormonal changes and adjust your approach accordingly. This may involve making dietary changes, incorporating exercise into your routine, and seeking professional guidance.

While weight loss after a hysterectomy may be more challenging, it is certainly not impossible. With the right strategies and mindset, you can achieve your weight loss goals and improve your overall well-being.

Importance of maintaining a healthy weight post-hysterectomy

Maintaining a healthy weight after a hysterectomy is crucial for several reasons. Firstly, excess weight can put additional strain on your joints and muscles, leading to increased discomfort or pain, especially in the lower back or pelvic area. Losing weight can help alleviate these symptoms and improve your overall quality of life.

Secondly, maintaining a healthy weight can reduce the risk of certain health conditions, such as heart disease, type 2 diabetes, and certain types of cancer. Women who have had a hysterectomy may already be at a higher risk for certain health issues, so it’s important to prioritize weight management as part of your overall health plan.

Lastly, achieving and maintaining a healthy weight can boost your self-confidence and body image. A hysterectomy can bring about a range of emotions and body changes, and weight gain can further impact your self-esteem. By focusing on your weight and overall health, you can regain control and enhance your self-image.

Safe and effective weight loss strategies after a hysterectomy

When it comes to losing weight after a hysterectomy, it’s important to approach it in a safe and healthy manner. Crash diets or extreme exercise regimens can be detrimental to your overall well-being, especially considering the physical limitations that may come with a hysterectomy.

Instead, focus on making sustainable lifestyle changes that promote gradual and long-term weight loss. Here are some safe and effective strategies to consider:

1. Set realistic goals: Start by setting realistic weight loss goals. Aim for a gradual weight loss of 1–2 pounds per week, as this is considered a safe and sustainable rate. Remember, slow progress is still progress.

2. Focus on nutrition: Emphasize a balanced and nutritious meal plan that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Opt for nutrient-dense foods that provide essential vitamins and minerals while keeping you satisfied.

3. Practice portion control: Pay attention to portion sizes and practice mindful eating. Use smaller plates or bowls to help control your portions and avoid mindlessly overeating. Listen to your body’s hunger and fullness cues.

4. Stay hydrated: Drinking an adequate amount of water throughout the day can help boost your metabolism, aid digestion, and promote overall well-being. Aim for at least 8 cups of water daily.

5. Exercise: Engage in regular physical activity that is safe and appropriate for your post-hysterectomy condition. Consult with your healthcare provider before starting any new exercise program. Focus on low-impact exercises that strengthen your core, such as walking, swimming, or yoga.

6. Self-Care & Self-Love: Prioritize self-care activities that help reduce stress and promote overall well-being. This can include activities such as meditation, deep breathing exercises, getting enough sleep, or engaging in hobbies that bring you joy.

By implementing these strategies into your daily routine, you can achieve safe and effective weight loss after a hysterectomy. Remember, consistency is key, and small changes can lead to big results over time.

Creating a balanced and nutritious meal plan

When it comes to losing weight after a hysterectomy, nutrition plays a crucial role. Creating a balanced and nutritious meal plan can help support your weight loss journey and provide your body with the essential nutrients it needs. Here are some tips to help you create a meal plan that is both satisfying and healthy:

1. Eat whole foods: Incorporate a variety of whole foods into your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and can help keep you feeling satisfied.

2. Watch your portions: Pay attention to portion sizes and be mindful of your calorie intake. Use measuring cups or a food scale to ensure you are consuming appropriate portion sizes.

3. Eat lean proteins: Protein is essential for building and repairing tissues, as well as supporting muscle growth. Include lean sources of protein in your meals, such as chicken breast, fish, tofu, or legumes.

4. Eat complex carbs: Opt for complex carbohydrates, such as whole grains, brown rice, quinoa, or sweet potatoes. These carbohydrates provide sustained energy and can help keep you feeling full.

5. Choose foods high in fiber: Fiber is important for digestion and can help promote feelings of fullness. Include fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, in your meals.

6. Drink water: Drinking enough water is important for overall health and can also help control appetite. Make sure to drink an adequate amount of water throughout the day.

Remember, a balanced and nutritious meal plan should be sustainable and enjoyable. Experiment with different recipes and flavors to keep your meals interesting and satisfying. Consulting with a registered dietitian can also provide personalized guidance and support.

Incorporating exercise into your post-hysterectomy weight loss journey

Exercise is an essential component of any weight loss journey, including after a hysterectomy. However, it’s important to approach exercise in a safe and appropriate manner, taking into consideration any physical limitations or restrictions you may have. Here are some tips for incorporating exercise into your post-hysterectomy weight loss journey:

1. Always check first with your doctor: Before starting any new exercise program, consult with your healthcare provider to ensure it is safe and appropriate for your condition. They can provide guidance on any restrictions or modifications you may need to make.

2. Begin slowly: Begin with low-impact exercises that are gentle on your body, such as walking, swimming, or stationary cycling. Start with shorter durations and gradually increase the intensity and duration as you build strength and endurance.

3. Work on core strength: Strengthening your core muscles is important after a hysterectomy, as it can help improve posture, stability, and overall strength. Incorporate exercises such as pelvic tilts, bridges, and gentle abdominal exercises into your routine.

4. Include strength training: Resistance training, such as using dumbbells or resistance bands, can help build lean muscle mass and increase metabolism. Start with light weights and gradually increase as you become stronger.

5. Always listen to your body: Pay attention to how your body feels during and after exercise. If you experience any pain or discomfort, modify the exercise or consult with your healthcare provider. It’s important to listen to your body’s signals and not push yourself too hard.

6. Change things: Keep your exercise routine interesting by incorporating a variety of activities. Try different types of exercises, such as yoga, Pilates, or dance classes, to keep yourself motivated and engaged.

Remember, the goal is to find exercises that you enjoy and that are suitable for your post-hysterectomy condition. Consistency is key, so aim for regular physical activity that you can maintain in the long term.

Tracking progress and staying motivated

Tracking your progress and staying motivated is crucial when it comes to weight loss after a hysterectomy. It can help you stay accountable, identify areas for improvement, and celebrate your achievements. Here are some strategies to help you track your progress and stay motivated:

1. Track your meals: Track your daily food intake to help you become more aware of your eating habits. This can help you identify patterns, make healthier choices, and stay on track with your nutrition goals.

2. Track your exercise: Invest in a fitness tracker or use a smartphone app to track your physical activity. This can help you monitor your steps, calories burned, and overall activity level. Set goals and challenge yourself to improve each week.

3. Take your stats In addition to weighing yourself, take measurements of your waist, hips, and other areas of your body. Sometimes, the scale may not reflect your progress accurately, but measurements can provide a more comprehensive picture of your body changes.

4. Look at goals outside your scale: Instead of solely focusing on the number on the scale, set non-scale goals that are meaningful to you. This can include fitting into a certain pair of jeans, increasing your energy levels, or completing a physical activity milestone.

5. Find kindred spirits: Surround yourself with a supportive network of friends, family, or online communities who can provide encouragement and motivation. Share your goals and progress with them, and celebrate your achievements together.

6. Rewards!: Celebrate your achievements along the way. Treat yourself to non-food rewards, such as a massage, a new workout outfit, or a day trip. Recognize the hard work you are putting in and acknowledge your progress.

Remember, weight loss is a journey, and there may be ups and downs along the way. Stay positive, be kind to yourself, and celebrate every step forward.

Seeking professional guidance and support

Seeking professional guidance and support can greatly enhance your weight loss journey after a hysterectomy. Consider reaching out to the following professionals who can provide personalized advice and support:

1. A dietician can help you create a personalized meal plan, address any specific dietary concerns, and provide ongoing support and guidance.

2. PT: If you have physical limitations or are experiencing pain or discomfort, a physical therapist can help develop a tailored exercise program that is safe and effective for your condition.

3. Trainers: Working with a personal trainer who specializes in post-hysterectomy exercise can provide guidance on proper form, technique, and progression. They can help create a customized exercise plan based on your goals and physical abilities.

4. Counselors: Weight loss after a hysterectomy can bring about a range of emotions. Seeking the help of a therapist or counselor can provide support in dealing with any emotional challenges or body image concerns.

Remember, you don’t have to navigate this journey alone. Professionals can provide the expertise and support you need to achieve your weight loss goals in a safe and healthy manner.

Dealing with emotional challenges during weight loss after a hysterectomy

Weight loss after a hysterectomy can bring about a range of emotional challenges. It’s important to acknowledge and address these challenges to ensure a healthy and positive weight loss journey. Here are some strategies to help you deal with emotional challenges:

1. Be kind to YOU: Be kind to yourself and practice self-compassion. Weight loss takes time and effort, so be patient with yourself and celebrate every small achievement along the way.

2. Celebrate off scale successes: Shift your focus from the number on the scale to non-scale victories. Celebrate improvements in energy levels, strength, endurance, or clothing size. Recognize that weight loss is not the only measure of success.

3. Reach out for support: Reach out to friends, family, or support groups who can provide encouragement and understanding. Share your experiences, challenges, and successes with others who can relate to your journey.

4. Body Image: A hysterectomy can bring about changes in your body, which may impact your body image. Seek support from a therapist or counselor who can help you navigate these emotions and develop a positive body image.

5. Stress management: Find healthy ways to manage stress, such as engaging in relaxation techniques, practicing mindfulness, or engaging in activities that bring you joy. Stress can impact weight loss progress, so it’s important to find healthy coping mechanisms.

Remember, weight loss is not just about the physical aspect but also encompasses emotional well-being. Prioritize self-care and seek support when needed.

Common mistakes to avoid when trying to lose weight after a hysterectomy

When it comes to losing weight after a hysterectomy, it’s important to avoid common mistakes that can hinder your progress. Here are some mistakes to watch out for:

1. Portions, portions, portions: Pay attention to portion sizes and avoid mindless eating. Even healthy foods can contribute to weight gain if consumed in excessive amounts.

2. Say no to fads: Avoid falling into the trap of fad diets that promise quick results. These diets are often unsustainable and can lead to nutrient deficiencies or weight regain.

3. EAT. Skipping meals can slow down your metabolism and lead to overeating later in the day. Aim for regular, balanced meals and snacks to keep your metabolism and energy levels stable.

4. Include strength training: Strength training is crucial for building lean muscle mass, which can increase your metabolism and aid in weight loss. Incorporate strength training exercises into your routine to maximize results.

5. Ask for help: It’s important to seek professional guidance, such as a registered dietitian or personal trainer if you are struggling or need help.

Always remember one day at a time. That’s what I do and have been doing since my hysterectomy 12 years ago. You got this!

These links will help you on your journey:

Tips to Keep The Weight Off

Best Way To Strengthen Your Pelvic Floor

My Gentle Flow Yoga Poses Mat

Yoga After Hip Replacement Surgery: What You Need to Know

June 6, 2023June 6, 2023 by admin

After undergoing hip replacement surgery, many people are eager to get back to their normal activities, including their yoga practice. However, it is important to approach yoga after hip replacement surgery with caution and care.

As someone who has personally gone through this experience, I can attest to the importance of taking it slow and being mindful of your body’s limitations. First I do want to say DO NOT START ANYTHING without talking to your doctor.

Currently, I am on rest and have not been able to do any exercise including yoga. It’s time for me to listen to my body which I am doing.

One of the key things to keep in mind when practicing yoga after hip replacement surgery is to avoid any movements that involve excessive twisting or bending at the hip joint. This can put undue stress on the new joint and potentially lead to complications or further injury. Instead, focus on gentle movements that help to improve flexibility and strength in the surrounding muscles and joints.

What Causes the Need for Hip Replacement Surgery

Hip replacement surgery is a common procedure that is usually done to alleviate chronic hip pain. As someone who has undergone a hip replacement surgery, I can tell you that the decision to undergo the procedure is not an easy one. In my case, my hip pain was caused by years of wear and tear on my hip joint. Here are some common causes of hip pain that may lead to the need for hip replacement surgery:

Osteoarthritis: This is the most common cause of hip pain that leads to hip replacement surgery. Osteoarthritis is a degenerative joint disease that can cause the cartilage in the hip joint to wear down over time.
Rheumatoid arthritis: This is an autoimmune disease that causes inflammation in the joints. In some cases, rheumatoid arthritis can cause damage to the hip joint that may require hip replacement surgery.
Trauma: A hip injury, such as a fracture, can cause damage to the hip joint that may require hip replacement surgery.
Avascular necrosis: This is a condition that occurs when the blood supply to the hip joint is disrupted, causing the bone tissue to die. Avascular necrosis can lead to hip pain and may require hip replacement surgery.
Childhood hip disease: Some childhood hip diseases, such as developmental dysplasia of the hip, can cause hip pain later in life that may require hip replacement surgery.

In my case, my hip pain was caused by osteoarthritis. Over time, the cartilage in my hip joint had worn down to the point where bone was rubbing against bone, causing pain and discomfort.

After exploring various treatment options, my doctor recommended hip replacement surgery as the best option to alleviate my pain and improve my quality of life.

Recovery Time Following Hip Replacement

After undergoing hip replacement surgery, the recovery time can vary from person to person. In general, it takes about 6 to 12 weeks to recover from the surgery. However, it can take up to a year to fully recover and return to normal activities.

During the first few weeks of recovery, I am using a walker. Next step will be a cane. I also have to avoid bending at the waist and crossing my legs. I was given exercises to do to help with my recovery, such as ankle pumps, heel slides, and leg lifts. These exercises helped to improve my range of motion and strength.

I was also instructed to avoid certain activities during my recovery period, such as high-impact sports, jogging, and lifting heavy objects. It was important for me to follow these instructions to prevent any complications and ensure a successful recovery.

As I progressed through my recovery, I was able to gradually increase my activity level and return to my normal routine. However, I still had to be cautious and avoid any activities that could put stress on my new hip joint.

Overall, the recovery time following hip replacement surgery can be a long process, but it is important to follow the instructions provided by your healthcare team to ensure a successful recovery.

Importance of Slowly Returning to Exercise After Hip Replacement Surgery

After undergoing hip replacement surgery, it is important to gradually return to physical activity. Rushing into exercise too quickly can lead to complications and slow down the recovery process. As someone who has undergone this surgery, I understand the importance of taking it slow and easing back into exercise.

When starting to exercise after hip replacement surgery, it is important to keep in mind that the body needs time to heal. It is recommended to start with low-impact exercises such as walking, swimming, or cycling. These exercises help to increase blood flow and promote healing without putting too much stress on the hip joint.

It is also important to listen to your body and not push yourself too hard. Overexertion can lead to pain and discomfort, which can slow down the recovery process. It is better to start with shorter sessions and gradually increase the duration and intensity of the exercise.

In addition to low-impact exercises, it is important to include stretching and flexibility exercises in your routine. These exercises help to improve range of motion and prevent stiffness in the hip joint.

Remember, returning to exercise after hip replacement surgery should be a gradual process. It is important to follow the guidance of your doctor and physical therapist, and to listen to your body. By taking it slow and gradually increasing the intensity of your exercise, you can promote healing and improve your overall health and well-being.

Best Exercise After Hip Replacement Surgery

After my hip replacement surgery, I am eager to get back to my yoga practice. However, I know at this moment I need to be cautious and choose exercises that would not put too much strain on my new hip. Here are some of the best exercises I found:

Gentle stretches: Stretching is important to maintain flexibility and prevent stiffness after surgery. I found that gentle stretches such as the seated forward bend, seated spinal twist, and butterfly pose were helpful.
Standing poses: Standing poses can help improve balance and stability. However, it’s important to avoid poses that require excessive bending or twisting of the hips. I found that the tree pose, warrior II, and triangle pose were good options.
Chair yoga: Chair yoga can be a great way to ease back into a yoga practice after surgery. It allows you to practice yoga while seated, which reduces the amount of weight and pressure on your hip. I found that chair cat-cow, seated eagle pose, and seated spinal twist were effective.
Breathing exercises: Deep breathing exercises can help reduce stress and promote relaxation. They also provide a gentle way to warm up before practicing other yoga poses. I found that the alternate nostril breathing technique and the ujjayi breath were helpful.

Remember to always listen to your body and never push yourself too hard. If you experience any pain or discomfort, stop the exercise immediately. It’s important to work with a qualified yoga instructor who has experience working with students who have had hip replacement surgery.

Permanent Restrictions Following Hip Surgery

After undergoing hip replacement surgery, there are some permanent restrictions that I need to keep in mind to ensure that my new hip joint remains healthy and functional. These restrictions are put in place to prevent any damage to the new joint and to reduce the risk of complications.

Firstly, I need to avoid any high-impact activities such as running, jumping, or any sport that involves sudden changes in direction. These activities put a lot of stress on the hip joint and can cause it to wear out faster or even dislocate.

Secondly, I need to avoid any activities that involve twisting or bending my hip joint beyond 90 degrees. This includes activities such as yoga poses like lotus pose, pigeon pose, or any pose that requires me to cross my legs. These movements can also cause the hip joint to dislocate or cause damage to the surrounding muscles and tissues.

Thirdly, I need to be careful when sitting on low chairs or toilet seats. I need to ensure that my hip joint is not flexed more than 90 degrees. To do this, I can use a raised toilet seat or a cushion to elevate the chair’s height.

Lastly, I need to avoid any activities that involve lifting heavy weights or carrying heavy objects. These activities put a lot of stress on the hip joint and can cause it to wear out faster.

Returning to Yoga Practice After Hip Surgery

After undergoing hip replacement surgery, it is important to take the necessary time to recover and heal properly before returning to your yoga practice. As someone who has gone through this experience myself, I understand the desire to get back to your regular routine as soon as possible. However, it is crucial to listen to your body and not push yourself too hard too soon.

Before returning to yoga, it is important to consult with your doctor or physical therapist to ensure that you are ready and cleared for physical activity. They may also provide you with specific exercises or modifications to incorporate into your yoga practice to help strengthen and protect your new hip.

When returning to yoga, it is important to start slowly and gradually increase your intensity and range of motion. It may be helpful to take a beginner or gentle yoga class to ease back into your practice. Additionally, be sure to communicate with your instructor about your recent surgery and any modifications or adjustments you may need during class.

During your yoga practice, it is important to listen to your body and not push yourself beyond your limits. Avoid any poses or movements that cause pain or discomfort in your hip. It may also be helpful to use props such as blocks or straps to assist with certain poses.

Overall, returning to yoga after hip replacement surgery can be a great way to improve flexibility, strength, and overall well-being. However, it is important to take the necessary precautions and listen to your body to ensure a safe and successful return to your practice.

Always Listen to Your Body

As someone who has undergone hip replacement surgery, I know firsthand how important it is to listen to your body during yoga practice. Even if you were an experienced yogi before your surgery, your body has undergone a significant change, and you need to approach your practice with caution.

One of the most important things to remember is to start slowly. Don’t push yourself too hard, and don’t try to do poses that you’re not ready for. It’s important to build up your strength and flexibility gradually, so that you don’t risk injuring yourself or damaging your new hip.

Another key factor is to be aware of your limitations. Your range of motion may be limited, and you may not be able to do certain poses that you used to do before your surgery. That’s okay. Accepting your limitations and working within them is an important part of any yoga practice.

It’s also crucial to pay attention to any pain or discomfort that you may experience during your practice. If something doesn’t feel right, stop immediately and assess what’s going on. Don’t push through the pain or try to ignore it. Pain is your body’s way of telling you that something is wrong, and it’s important to listen to that message.

Finally, don’t be afraid to modify poses to suit your needs. There are many ways to modify poses to make them more accessible, and your yoga instructor should be able to help you with this. Remember, yoga is about listening to your body and doing what feels right for you.

Always listen to your body during your yoga practice. Start slowly, be aware of your limitations, pay attention to any pain or discomfort, and don’t be afraid to modify poses. With time and patience, you can build a safe and enjoyable yoga practice that supports your healing and wellbeing.

Here are a few additional links you may find helpful:

Easy To Follow Gentle Yoga Poses

Simple Changes For Weight Loss Women Over 50

Simple Changes For Weight Loss For Women

Losing Weight After a Hysterectomy: Tips and Strategies for Success

May 18, 2023May 18, 2023 by admin

Losing weight can be a challenging task for anyone. Losing weight after a hysterectomy can be doubly hard. It’s a battle I know first hand. This surgical procedure involves the removal of the uterus, and for many women, it can lead to weight gain and difficulty in shedding those extra pounds.

However, with the right tips and strategies, it is possible to lose weight after a hysterectomy and achieve your desired results. In this article, we will explore some effective ways to help you kick-start your weight loss journey, from making dietary changes to incorporating physical activity into your daily routine.

Whether you have just undergone a hysterectomy or are looking to shed some post-surgery weight, this article is packed with valuable information and actionable advice to help you achieve your weight loss goals. So, let’s dive in and discover how you can successfully lose weight after a hysterectomy!

Understanding hysterectomy and weight gain

Before we dive into specific tips and strategies for weight loss after a hysterectomy, it’s important to understand why this surgical procedure can lead to weight gain in the first place. The removal of the uterus can cause a shift in hormones, particularly a decrease in estrogen levels, which can lead to weight gain. Additionally, reduced physical activity during the recovery period and a change in diet can also contribute to weight gain after a hysterectomy.

However, it’s important to note that not all women will experience weight gain after a hysterectomy. Many factors, including age, lifestyle, and overall health, can influence whether weight gain occurs. Regardless of whether you have experienced weight gain after a hysterectomy, the following tips and strategies can help you achieve your weight loss goals.

Importance of exercise for losing weight after a hysterectomy

One of the most effective ways to lose weight after a hysterectomy is to incorporate physical activity into your daily routine. Exercise not only burns calories but also helps to boost metabolism, improve mood, and reduce the risk of chronic diseases.

It is important to start slowly and gradually increase the intensity and duration of your workouts to avoid injury and ensure that your body is properly recovering from surgery.

Low-impact exercises, such as walking, swimming, and cycling, are great options for those who have recently undergone a hysterectomy and are looking to start an exercise routine. Resistance training, such as weightlifting and body weight exercises, can also help to build lean muscle mass, which can increase metabolism and aid in weight loss.

Remember to consult with your doctor before starting any exercise program, particularly if you are still in the recovery period.

Diet tips for losing weight after a hysterectomy

While exercise is an important component of weight loss after a hysterectomy, diet also plays a crucial role in achieving your weight loss goals. Making healthy dietary choices can help to reduce calorie intake and promote weight loss. Here are some tips for making dietary changes after a hysterectomy:

1. Focus on whole, nutrient-dense foods: Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your diet to provide your body with the nutrients it needs to function properly and support weight loss.

2. Limit processed and high-calorie foods: Avoid processed and high-calorie foods, such as sugary snacks, fried foods, and fast food, which can contribute to weight gain.

3. Control portion sizes: Use a food scale or measuring cups to ensure that you are eating appropriate portion sizes for your body and weight loss goals.

4. Drink plenty of water: Staying hydrated can help to reduce cravings and promote weight loss.

Healthy habits for successful weight loss

In addition to exercise and diet, developing healthy habits can also aid in weight loss after a hysterectomy. Here are some healthy habits to consider incorporating into your daily routine:

1. Get enough sleep: Aim for 7–9 hours of sleep each night to support weight loss and overall health.

2. Manage stress: Stress can contribute to weight gain, so finding healthy ways to manage stress, such as meditation or yoga, can help to promote weight loss.

3. Stay accountable: Keeping track of your progress, whether through a journal or an app, can help you stay motivated and on track with your weight loss goals.

4. Surround yourself with support: Joining a support group or finding a workout buddy can help to keep you accountable and provide encouragement and motivation.

Overcoming emotional eating after hysterectomy

Emotional eating, or turning to food as a coping mechanism for stress or emotions, can be a challenge for many women after a hysterectomy. However, there are strategies that can help to overcome emotional eating and promote weight loss. Here are some tips:

1. Identify triggers: Identify the situations or emotions that lead to emotional eating and develop strategies to cope with them in a healthy way.

2. Find alternatives: Develop healthy alternatives to emotional eating, such as going for a walk or calling a friend.

3. Seek professional help: If emotional eating is a persistent problem, consider seeking the help of a therapist or counselor who can provide additional support and guidance.

Role of hormone replacement therapy in weight loss

Hormone replacement therapy (HRT) is a common treatment for women who have undergone a hysterectomy. HRT can help to alleviate symptoms of menopause and improve overall health. However, the role of HRT in weight loss after a hysterectomy is not clear.

While some studies suggest that HRT may aid in weight loss, others have found no significant effect. It’s important to discuss the potential benefits and risks of HRT with your doctor and make an informed decision about whether to pursue this treatment.

Supplements for weight loss after hysterectomy

While there is no magic pill for weight loss after a hysterectomy, some supplements may aid in weight loss when used in conjunction with exercise and a healthy diet. Some supplements to consider include:

1. Protein powder: Protein powder can help to increase satiety and aid in weight loss when used as a meal replacement or snack.

2. Fiber supplements: Fiber supplements can help to reduce appetite and promote weight loss by increasing feelings of fullness.

3. Omega-3 supplements: Omega-3 supplements may aid in weight loss by reducing inflammation and improving insulin sensitivity.

However, it’s important to consult with your doctor before starting any supplement regimen to ensure that it is safe and effective for you.

Support groups and community resources

Joining a support group or finding community resources can be a valuable source of encouragement and motivation during your weight loss journey after a hysterectomy. Consider joining an online group, attending local support meetings, or seeking out resources from organizations such as the American Cancer Society or the National Association for Continence.

When to seek professional help

While the tips and strategies outlined in this article can be effective for many women, there may come a time when professional help is necessary to achieve weight loss goals after a hysterectomy.

If you have tried multiple weight loss strategies without success, or if you are experiencing persistent weight gain or other health issues, it’s important to consult with your doctor or a registered dietitian who can provide individualized guidance and support.

Losing weight after a hysterectomy can be a challenging task, but with the right tips and strategies, it is possible to achieve your goals and improve your overall health. By incorporating exercise, making healthy dietary choices, developing healthy habits, and seeking support when needed, you can successfully lose weight after a hysterectomy and feel your best.

Remember to consult with your doctor before starting any new exercise or dietary regimen, and to stay patient and consistent in your efforts. With dedication and commitment, you can achieve your weight loss goals and enjoy a healthier, happier life.

Here are a few more articles you may find helpful:

Best Ab Workouts For Women

How To Beat Menopausal Belly Fat

Sex after a hysterectomy.

September 29, 2021September 29, 2021 by admin

My number one video on Youtube? It’s After the hysterectomy – Sex. What to expect followed by After The Hysterectomy What To Expect Weight Loss. If you’ve been with me any time at all, you know there is no subject I won’t tackle including sex. So why all the conversation surrounding sex after a hysterectomy? Let’s dig in.

I have talked to hundreds of women both before and after their hysterectomies. The main reason women ask me about sex after their hysterectomy is that they can’t find answers elsewhere. Exactly what I encountered before my hysterectomy.

Matter of fact, my doctor, a woman, didn’t discuss anything about sex with regards to having a hysterectomy. Nothing. We talked about the procedure. What would happen afterwards as far as healing and taking time to recuperate. But the only thing she said was don’t have sex too soon because you will rupture your stitches. Um that’s a visual isn’t it? Scared me for sure.

Before we begin, remember this is from my experience. That’s all I can talk about – my experiences. So let’s get started.

Again back to the time frame after my hysterectomy mentioned above. I believe my doctor told me no sex for six weeks. Add to that the visual she put in my head of sutures rupturing and having to go back under to be restitched up, and I wasn’t going to chance it.

So now it’s after the six week timeframe and I’m cleared for sex. First off the thought of having sex wasn’t the first thing I was thinking of at the six week mark. For me, my husband and I have always had a wonderful relationship and there was never any pressure to do anything before I was ready – both physically and mentally.

Unfortunately, many women who have written to me have felt pressured by their significant others. I’m a girl’s girl and I always say stand up for yourself and your body. If you’re not ready, you tell him you’re not ready. Period.

If however, you are ready mentally but not physically, there are other ways to satisfy your partner without the danger of intercourse too soon. Go those routes until you’re fully ready physically.

When the day has arrived that you are ready to try, I recommend foreplay and lubricant. Remember in addition to the hysterectomy you haven’t had sex in at least 6 weeks. Maybe longer. Things will feel tight and possibly uncomfortable. Both foreplay and lubricant will help with that.

My first time after the hysterectomy wasn’t all the great. To be honest, I was ready for it to be over. But flash forward 6 years now since my hysterectomy, and our sex life is as good as it ever was. Yes it’s different. I do not have a cervix but because it’s different doesn’t mean it’s not good.

Ready? Remember now it’s about you. You need to take control of this first experience after your hysterectomy. If you need more foreplay, tell your partner. More lubricant? Get it. Slow down and think back to when you enjoyed having sex and what you did to get there. Take your time.

And if like me, your first time isn’t that great? Keep trying. It will get better. This I promise you. It did for me.

Struggling with weight gain? This may help you: Has my hysterectomy stopped me from losing weight?

10 Ways to Beat Menopausal Belly Fat

September 26, 2021September 12, 2023 by admin

Probably one of the worst things that happens to many of us as we move into then out of menopause is our belly or should I say menopausal belly. More specifically belly fat. How in the world are we supposed to get rid of the menopause belly fat when it’s harder than ever to lose weight?

I know it’s one of the most difficult things I’ve dealt with since my hysterectomy. It’s been so frustrating that I was worried it was affecting my overall health. After all we’re told women’s waistlines should be 35″ or less. 40″ for men. But keep in mind that depending on your height and other factors, your waistline may be smaller or larger than 35″

Don’t give up. Yes it’s a battle, but it’s a battle that you can win. How? The following 10 tips will help you beat the battle of the bulge:

Exercise. I’m going to be honest, I’m glad that I’m a fitness instructor. My job requires me to keep moving three to four days a week. You need to get up and get moving too. One of the best ways to fight menopause belly is exercise. If you haven’t been exercising, start slow. Take a walk. If you exercise like me, it’s time to mix things up. Include interval training by ramping up the intensity of exercise mixed with resting/recovery periods.
Watch your carbs. This was one thing I knew I needed to look at but made the mistake of going with a keto diet. Again, keto does not work for me. This is why: Why I don’t do keto anymore. You don’t need to follow any certain program to cut back on carbs, but my doctor recommends the Mediterranean Diet for me which I am following. Find what works for you. If you find you do better following a program, a great place to start is Paleo Grubs then adjust from there. Healthy, low-carb recipes.
Portions, portions, portions. This one is key. We tend to fill our plates and often our portions are 2 to 3 times what they should be. Rule of thumb, protein portion is the palm of your hand.
Choose healthy fats. The body needs fat to function, but it’s better to choose fats from vegetable sources like olive oil and avocado versus butter and shortening.
Water. Water should probably be higher on the list. But since I’m always talking about how important water is, I wanted to focus on the other important points as well. Remember half your body weight in ounces of water daily. 200 pounds equals 100 ounces of water.
Time your meals. It’s not just WHAT you eat, it’s when you eat it as well. It’s better to have heavier meals earlier in the day. Also try to avoid too much snacking throughout the day but especially after 3 p.m.
Try something new for exercise. Our bodies are such amazing machines that adapt to everything we ask them to do. Mix up your exercise routine. Add in hiking or biking in addition to your normal fitness classes.
Sleep. Insomnia is the worst enemy to a woman going through menopause. Starting today, decide what time you are going to climb in bed then start winding down 30 minutes before that time.
Find a fitness buddy. It’s so easy when you exercise alone to put it off or tell yourself you’ll do it later. But if you have a friend waiting for you, you are more likely to stick to your program.
Talk to your doctor. Exactly what I did 2 months ago when I made the decision to go back on HRT. I feel better, and my belly is looking much better as well. Your doctor can advise which medications may help you feel better too.

As everything else we’ve experienced as women throughout our lifetimes, menopause is simply another chapter. Embrace it.

Why is it so hard for women over 50 to lose weight?

November 24, 2020June 3, 2021 by admin

This is a question not only do I constantly get, but doctors also get quite often. Why is it so hard for women over 50 to lose weight? Why am I gaining weight when I’m not eating any more than usual and still exercise? What can we do about it?

First, let’s talk about what happens as we age that can contribute to weight gain. Many of us as we get older, tend to slow down as far as our exercise and other activities. It’s understandable but this natural tendency to slow down means we’re burning less calories throughout the day.

What causes the weight gain to begin with?

Add in the fact that also as we age, our bodies lose lean muscle mass. That in turns contributes to a slowing of our metabolism. This happens for many of us between the ages of 40 – 50. But it’s gradual so many of us may not notice the weight creeping on. All of this makes it difficult for women over 50 to lose weight.

But men aren’t immune to the issue and also lose muscle mass. However, they don’t experience the same hormonal issues that women do. (Read this next: Are Carbs Making Me Fat? For women, the lack of estrogen leads to belly fat. Belly fat leads to an increase in the risk of heart disease, diabetes and other illnesses. A slippery slope when it comes to our health.

In order to lose weight, do I have to eat 50% less?

If you are equally as active in your 50’s as you were at a younger age, you need about 200 less calories per day. After 60? You need about 400 less calories per day. Many nutritionists recommend eating less than 1800 calories per day after the age of 50. For me, adding one supplement made all the difference in the world. You can get more info from an article I wrote here: Are carbs causing me to gain weight?

Do I have to work out twice as hard?

No. People often think if they workout harder, they’ll burn more calories. Fact is even if your exercise routine is an intense one, there are so many other factors that women over 50 deal with.

The best way to success is to work with someone walking the same walk that you are. I get it. I’ll be 60 this year (2021) and understand the challenges for women our age. I’ve had a hysterectomy and been through menopause. Life is different. Your program needs to be different also.

What can I do today to boost my metabolism?

To boost your metabolism over 50, focus on these three things:

Nutrition. Eat more lean protein such as chicken, turkey, fish and eggs. Vegan? Tofu is a great option.
Start your day with breakfast. When I’m home, I usually have scrambled eggs with veggies but on the run, it’s a protein shake.
Strength train. As we age, it’s not all cardio as it was back in the “day.” To increase muscle mass, we must strength train. Strength training helps maintain muscle mass which boosts your metabolism.

Helpful tools I use:

Eat clean. Choose whole foods over processed foods for every meal. Even better? Contact me for private coaching where I’ll help you get on track.
Water. I carry a 30 ounces stainless steel bottle of water everywhere I go and refill it at least 3 times a day.
Food journal. One is included with the 2BMindset program but I also keep a physical journal as well. This is the one I use for everything: Best Journal Ever

Finally, be kind to yourself. It’s going to be okay. Focus on how GOOD you feel and everything else will fall into place.

How menopause changes your body. What can you do about it?

October 13, 2020October 13, 2020 by admin

Menopause. The word itself can put even the strongest woman on alert. We hear all these horror stories about menopause but really don’t know 100% until we experience it ourselves.

Menopause literally means pause in menses. Cessation of our menstrual cycles. That can be a good thing if like me your periods became increasingly more difficult to deal with. But what about how it affects our bodies? That’s a whole other ballgame isn’t it? (Be sure to check my Youtube Channel for many videos on menopause, hysterectomy, fitness, exercise, sex and more: How To Stay Fit Over 50 With Denise)

Some very lucky women cruise right on through menopause while others, like me, have to deal with a whole range of issues. From weight gain to insomnia to the pot belly, all symptoms are not the same for all women.

Symptoms of menopause.

The question becomes what can we do about it? To properly answer that question, we need to go back to the beginning. A woman is considered in menopause when she hasn’t had a period for 12 months. For me, I had surgically induced menopause through my hysterectomy. No 12 months wait for me.

If you still have your ovaries, estrogen production has significantly decreased. We also experience changes in our metabolism. If you feel you’re have a more difficult time losing weight since menopause, you’re probably right.

With reduced estrogen, you may find you tend to hold fat in certain areas. You may find an increase in appetite. We also experience a decrease in cortisol – the stress hormone.

Women in menopause and perimenopause have been found to have elevated night cortisol levels. What does this mean? Our bodies are constantly on alert and elevated cortisol levels leads to belly fat plain and simple.

With all the information we now have, are we fighting a losing battle? The simple answer is no but we are fighting a battle that’s for sure. So what can we do about it?

What can we do about menopause symptoms?

First breathe. There are some simple steps we can do to help alleviate the side effects of menopause:

Move. Can’t make it any plainer. Get up and get moving. Exercise has been proven to lower levels of body fat in menopausal women. Don’t like to go to the gym? It’s okay. Get outside and walk. If you struggle to motivate yourself, join me and my online fitness classes. You can join live or take a recorded fitness class when it’s convenient for you. Join me here: Online Fitness Classes with Denise All levels including beginner, Senior Fitness and Gentle Flow Yoga at your fingertips.
Strength training. Strength training increases muscle mass which increases metabolism. If you’ve been lifting weights for a while, it’s time to increase the amount of weight you lift. If you’ve never lifted weights before, consult with a trainer or contact me for private training virtually.
Watch what you eat. Don’t make this harder than it needs to be either. My goal is always to help you feel strong and sexy in the skin you’re in which is why I don’t promote dieting. Focus on eating clean by eating your food as close to it’s natural source as possible. Eat boneless, skinless chicken with grilled veggies or a salad over a chicken pot pie as an example. Not too difficult right?
Sleep. It’s important that you give your body the right amount of sleep. If like me you tend to deal with insomnia, you may need to turn the tv off 30 minutes earlier than normal to allow your body and mind to unwind and relax. Melatonin also has been helping me to get and stay asleep.

And most important? Think about menopause as a positive not a negative. No more periods! No more cramps! Those are by far the things I’m happy about since menopause. My life is my own again.

Has my hysterectomy stopped me from losing weight?

September 7, 2020July 26, 2021 by admin

It never ceases to amaze me that many folks believe that having a hysterectomy will not affect the body in any way. Well let me rephrase that. That having a piece of you literally cut out won’t have any repercussions. I say bull. And I’ll tell you why.

Too many years I’ve been focused on losing weight since my hysterectomy. Almost obsessed to be honest with you. Lately I’ve been doing a lot of research and guess what I learned? If you had a complete hysterectomy which includes the removal of your ovaries, and are kicked into menopause, yes it will make it more difficult to lose weight.

Well imagine that. Why didn’t someone tell me that from the beginning instead of saying eat less. Exercise more. Hysterectomies won’t cause an issue with weight gain. Along with all the other bs we’re told.

This type of thing is exactly why I chose a women ob/gyn. The problem here though is that because she was much younger than I am, she didn’t have the experience of having a hysterectomy. Matter of fact? She was pregnant when she performed my surgery. She can only tell me what she knows and has learned.

online fitness classes denise — Join me online here: Online Fitness Classes with Deni se

It takes someone walking through the journey to understand what a woman’s body goes through. Whether it’s starting your period, having a baby, or going through menopause or hysterectomy, it takes the experience.

For me personally? It’s been a battle as far as weight loss and dealing with the weight in my midsection. Recent changes have made a difference. I follow a balanced, mainly vegetarian nutrition program combined with teaching my fitness classes. This is something that happened accidentally but which has resulted in 15 pounds lost so far. Without killing myself.

There simply are so many moving pieces to the puzzle after menopause no matter which way you’ve come through it – medically or naturally. DON’T let anyone try to guilt you into making you think it’s something you are or are not doing. My friends that didn’t have a hysterectomy, or if they did but still have their ovaries, are not dealing with the same issues I am.

It ticks me off big time when someone says to me “I had a hysterectomy but I don’t have a weight problem.” When you dig further, most times it’s because they didn’t have a complete hysterectomy and still have their ovaries. Yes it makes that much of a difference.

To get back on track, focus first on your nutrition by eating clean and drinking the water your body needs. If you do better following a set program, there are two programs that I personally recommend. The first one is PaleoGrubs and the 2nd one is Noom.

The Paleo Grubs Book is hands down the number one resource we use on a daily basis to not only make Paleo work, but to make it work more easily. Some key features of the book:

Over 470 Recipes – Sure, there are plenty of recipes online for free, but when you want consistent results, you have to trust your source. Detailed pictures and simple steps make all the difference.

Desserts are Included – We wouldn’t have lasted a week on Paleo without a steady stream of waistline friendly desserts. Don’t use willpower, satisfy your cravings for the sweet stuff.

Crock Pot Recipes Make Paleo Easy – Includes a separate recipe guide full of slow cooker Paleo dishes that puts your success on autopilot. Spend less time cooking and still lose weight and look great.

Hate following recipe instructions? It’s probably not your fault, but the recipe itself. The instructions in this book are easy to follow, so much so that even we were surprised. And the photos are professionally taken, so they’ll spur you on to create what you see.

In case you haven’t noticed yet, The Paleo Grubs Book gets our highest recommendation and if you want to try it out you get it instantly, so you can cook up your first recipe tonight while you’re still excited.

One thing we’ve found, this book has actually saved us a lot of money, not only in the form of time, but also because:

– You won’t waste money buying unneeded items at the grocery store.

– You’ll learn how to make your own food from scratch rather than buying pre-packaged items.

– You’ll save yourself from the head trip of having to plan out your meals every day or week.

It’s basically a lifestyle upgrade that takes the Paleo diet from being a confusing and stressful monkey on your back to a simple and easy-to-follow plan that you can use to create the body you’ve always wanted. Click here to get the PaleoGrubs book and get started: Paleo Grubs

Both Noom & Paleo are balanced, easy to follow programs but depending on which level you choose, there is a fee for Noom where Paleo Grubs is a one time purchase. Noom does provide you with a 2 week trial period though that you can try for a donation of your choice. You can get more info here: Noom I liked Noom but it was more involved on a day to day basis for me and I prefer simple which is why I think Paleo Grubs works better.

Again, don’t let ANYONE make you feel bad about yourself. Even those closest to us often say things that can be hurtful but they honestly don’t know any better. They’re not walking in your shoes.

What I learned by failing at losing weight after my hysterectomy.

September 4, 2020August 22, 2022 by admin

A woman’s body is a beautiful thing. Truly incredible in everything it does with grace throughout our lifetimes. And like women themselves, a woman’s body is never just one thing. From childhood to “becoming” a woman to bearing children through menopause, the female body goes through many phases and transitions.

I personally think it’s a miracle the way a woman’s body goes through so many transitions and bounces back. Think about how the pelvis spreads open during childbirth before returning to its normal position.

One thing I don’t think a woman’s body is designed for, however, is the suddenness of having the uterus removed. My journey has been absolutely insane since I had my hysterectomy over five years ago and I believe the crazy journey will continue at least a few more years. And from the emails and messages I get, I know I’m not alone.

Think about it. Every piece of our body is there for a reason. There will be trying times when any of it is removed suddenly. Before my hysterectomy, all I kept hearing was you’re going to gain weight. You’re going to have mood swings. You’re going to have hot flashes and night flashes. For me, those things were true. Many of us deal with the same issues due to hysterectomy or menopause.

But all that aside, I was consumed with trying to keep the weight off. The more I allowed it to consume me, the worst it became. I needed to let it go and put my focus elsewhere to allow the healing to continue. That is what I eventually did.

It took one doctor’s visit to do that. When my doctor told me that my blood pressure was up over 30 points and with my family history of heart disease, I knew that’s where I needed to focus. Immediately.

I did try a few quick fix weight loss plans. One was keto that did work short term but not long term for me. One size does not fit all and you have to find what works for you. Keto works for many but not for me. Click here to read: Why I don’t do Keto anymore.

Completely taking the focus off weight loss and instead focusing on heart health is what I needed to do to push forward. The weight loss has been a side bonus and as of this morning, I’m down 14 pounds. 14 SLOW pounds but 14 pounds nonetheless.

How did I do it? With the following simple adjustments:

I stopped focusing on weight loss and focused instead of getting back to feeling like myself. My normal, happy optimistic self.
Somewhere along the line, my body decided it no longer liked beef or pork. Matter of fact, the last time I ate a burger, I was sick the rest of the day. I now follow what I call a Paleotarian type of nutrition program. I’m 80-85% vegetarian with eggs as my protein. When I do eat meat which is rarely, I’ve done a complete 180 and now prefer shrimp and fish. You can read more here: Good Food? Bad Food?
Drink the water my body needs. We need to make sure we drink half our body weight, in ounces, of water daily. I now use a 30 ounce stainless steel bottle to keep track of my water. This is the one I use: 30 ounces stainless steel water bottle.
Eat three balanced meals daily. I don’t think my body needs five meals per day but you should test it to see how it works for you. As an example, I have my protein shake in the morning which is a meal replacement shake (this is what I drink: Protein Powder I’ve switched to pea protein – no tummy issues and it keeps me FULL); tomato cucumber salad, 2 hard-boiled eggs with a piece of fruit for lunch and for dinner, generally chicken with a salad. Very simple. But this is important. I don’t tell myself I can’t have something. If I want shrimp and grits while out for lunch or dinner, I have it.
Exercise. By far I think that two exercise programs have clearly assisted with my weight loss. Tabata which is a HIIT workout with circuits that are 20 seconds high intensity work followed by 10 seconds rest. The second exercise? Yoga. I teach a Gentle Flow Yoga class three times a week. I do offer private online classes. Message me if you can’t find a location.

The hardest part to be honest? Getting started. What I tell my clients is to simply pick one of the five things above and start it tomorrow.

Doesn’t matter what day of the week it is. If you pick water, starting tomorrow you will make sure you drink half your body weight in ounces before you go to bed.

I’m here for you at any time. Reach out. You GOT this!

p.s. A simple change with huge benefits that literally costs pennies. Also be sure to read my product review on the supplement I’ve been taking about a month and seeing fantastic results in my belly. Thank goodness! You can read it here: Are carbs causing me to gain weight? or get more information on the supplement here: