Stress-Reducing Exercise (That Promotes Fat Loss): Episode 19

So how do you balance that motivation and or the desire to go hard with the hormone-balance you need to lose belly fat?

That’s our episode today in a nutshell.

Bliss Charge

Reducing overall stress is the answer to losing belly fat. By reducing the hormones that contribute to belly fat and increasing the hormones that enhance lean muscle and tone, you’ll  enjoy the rewards you want.

Every choice you make, from exercise to nutrition to sleep, should be about how you balance your hormones. Especially in menopause. Especially if you’re struggling with fat storage. 

It is less what you need to add, and more about what you need to remove: the stress hormones and their influence.

Muscles In Minutes

Reduce your hardcore exercise and insert other movement & exercise so you can still satisfy that urge to “do.” A simple yoga practice that includes a few moves or a flowing series repeated a few times is beneficial. The set I designed for Maria ends with two poses that release stress from tight hips that could be causing her low back issues. 

If you suffer from back pain? You’re not alone, 80% of us will have back pain and I’ve been there too!

Yoga Routine:

• Sun Salutations
• Prayer Balance Pose
• Pigeon Pose

The simple core series below includes both core exercise and mobility around the upper back that can help again reduce lower back pain will help you get your exercise “fix” without increasing hormonal stress. Try this “lucky 7” set. Do each exercise for up to 30 seconds to start. Progress to a minute of each.

Core Exercises:

• Plank Pose
• Side Plank R/L
• Back Extension
• Rotation Plank
• Cross behind lying flat
• Seated scissors rotation
• Side Lying clam (strong hips will reduce back stress)

Minute Made Meals

A high-quality high-protein breakfast before or following exercise is a perfect start to your day. A high protein breakfast makes it easy to do the right thing all day. If you fall apart like Maria when the day gets busy, it’s time to regroup and plan ahead for lunch and dinner. Make eating the right thing at the right time easy with some fast but high nutrient-density meals. Soups that either serve up a one-pot meal or that pair with an easy protein (think salmon or chicken) can be ready and waiting when you are.

Creamy Roasted Butternut Squash Soup

Ingredients:

• 1 pound butternut squash, cubed
• 3 carrots, chopped
• Coconut oil
• Sea salt and pepper
• 1 ½ cup chicken bone broth
• minced garlic, optional (to taste)
• ½ cup full fat coconut milk
• 1/8 tsp sage
• ½ tsp cinnamon
• 1/8 tsp nutmeg

Instructions: 

Preheat oven to 400. Roast the squash and carrots: toss in the coconut oil; salt and pepper. Place in oven for 30 minutes. Stir once halfway through. Refrigerate until you’re ready to make the soup. Cool to use your Nutribullet. Add all the ingredients to a high-powered blender and follow the instructions to blend until soup is warmed throughout.

Add greens and a source of protein to complete your anti-oxidant-rich meal.

For a quick meal on-the-go make soup with a little more broth and then just before serving stir in plain or vanilla protein powder.

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