Hello Beautiful Mama,
Congratulations! You are a supermom (and possibly now a grandmom!) and you have been amazing for a long time! You know the beautiful disaster that motherhood can be and you just keep giving everything you have to the people all around you. But now it’s time to take care of YOU. It’s time to REBALANCE your mombody from the inside out because you will look and feel amazing when you do.
If you have already been through the REBUILD program then you are on the right track for a smooth transition into menopause. A bonus! But if you are just now finding me here, then never fear, you are about to unlock all the secrets you need to make this part of your life even more sensational than the first part. It only gets better!
REBALANCE is a special program designed specifically for menopausal moms (and beyond) that no longer experience a monthly period. When you have hot flashes, memory problems, bad moods, trouble falling asleep or are sleepy all the time, night sweats, weight gain, hair loss, accelerated aging, no sex drive (is this list long enough for you?!. These are all clear signs that something needs to change.
Throughout the program, we utilize two tools to help you find optimal health: 1) use the MBODY8 lifestyle to balance your hormones for a healthy and happy life in this new stage, and 2) use the CARVE exercise technique to build a strong mombody core and pelvic floor, and slim that waistline.
REBALANCE will cover in great detail how to best support your mombody for maximum wellness. Both CARVE and MBODY8 are very powerful tools, and you will be so happy you found this path to wellness that actually makes sense for your mombody.
The information used in this program is based on the guiding principles of Dr. Anna Cabeca’s research on menopause, Magdalena Wszelaki’s work on balancing hormones, and Naomi Whittel’s work on anti-aging. Your menopausal (and beyond) body is in good hands!
The philosophy is simple: Help Moms |look and feel| BEAUTIFUL |inside and out|.
In this program, we learn the MBODY8 lifestyle. We teach moms to embody health and wellness practices that support happy hormones (8 pillars of health, to be exact, but menopausal moms only need 4 in this program: EAT. MOVE. REST. DETOX). Think of these as your action items.
We go through this in more detail throughout the program, but your inside out transformation starts right here.
Remember: You really can’t have full body health and wellness without the combination of these components.
Ok, let’s start with Eat.
EAT.
So, what should I eat, you ask? Our answer is: Eat good food and drink plenty of water. That is all you need to do to help your mombody REBALANCE.
But, if we are digging a little deeper, and we want to help accelerate our body’s natural REBALANCING process, here are some food guidelines to get you in the right mindset:
Eat when you are hungry, stop when you are full. Most moms are NOT eating enough food. When you eat whole foods your body thanks you and it feels good because you are doing the right thing. When your nutrition is dialed in, you are on the right path to health and steering away from habits of disease. You do not need to track your calories when you eat the “right” foods, however, some moms like to see a baseline of what they are eating. Feel free to track your food in an app like My Fitness Pal, or the like.
Eat Protein: Moderate amounts of this important building block will help build muscle and strengthen soft tissue - specifically, your core and pelvic floor. Great sources of protein: red meat, dark green leafy vegetables, beans and legumes, seafood, poultry, eggs, nuts & seeds, tofu & dairy.
Eat Fat: Mom-brain/grandma-brain is no joke. Eating enough fat will make you feel so much better. An extremely important fat for moms is Omega-3 DHA found primarily in fish such as salmon, anchovies, sardines, mullet and lake trout. Other good sources of fat: ghee, butter, eggs, coconut oil, avocados and their oil, MCT oil, olive oil, sesame oil, walnut oil.
Eat Carbohydrates: We will be limiting carbohydrates in this program as we want your mombody to burn fat for fuel. In menopause, your body can no longer deal with high amounts of carbohydrates, nor with snacking. Alcohol can be enjoyed moderately as long as it is clear like tequila and vodka without sweetening juices and mixers. The carbs you once ate - even the healthy ones like fruit, whole grains, potatoes, and brown rice will affect your waistline.
Limit Sugar: The good news is when you limit carbs, you are definitely limiting sugar. Think of sugar as the gasoline you pour on a fire. Sugar is inflammatory and actually interferes with the rebalancing process. Plus, it causes wrinkles, and we are trying to plump up loose momskin with solid nutrition. When you crave something sweet - dark chocolate is a great option, or coconut milk yogurt with nuts and berries.
In addition, we strongly encourage the use of two secret weapons in your inside-out wellness. Moms should find ways to consume the following:
Bone Broth - It’s no secret the skin on your tummy and thighs has stretched and become looser. As we age, we also see the effects of loose skin on our face, necks, and back of the arms. Drinking bone broth is the fastest way to restore the elasticity in your skin because it has plenty of collagen (among other important nutrients). Drinking broth helps pull the skin back to the muscle - you can think of it as nature’s botox. Please note: Beef broth is best for skin health. Chicken and turkey broth are great for joint health. Vegetarian broth does not contain collagen. If you are a vegetarian, we still recommend you drink vegetable broth for all of its many benefits. You can buy in bulk at Costco, you can make your own, or order online from brands like Kettle and Fire, Bonafide, Ancient Nutrition, and Dr. Kellyanne’s Bone Broth (hers taste the best but it’s pricey).
Collagen Powder: Try adding collagen powder to your smoothies, coffee or tea, soups, and even your baked goods. Collagen helps with two vital components of your wellness: 1). Connective tissue repair (you want this for your abdominal separation and pelvic floor repair) and 2). It helps restore the lining in your gut (bone broth does this as well). This means your body will be able to absorb more of the goodness you are feeding it. Nothing worse than eating good food that isn’t being absorbed by your gorgeous mombody. From a beauty standpoint, it helps tighten skin, grow fuller hair and stronger nails. You will see a difference after one week of using. The good news is some brands now include all different types of collagens in their powder which makes it so easy. I recommend brands like Ancient Nutrition and Primal Kitchen.
MOVE.
Your mombody loves all types of movement. Your hormones in menopause and beyond are happy with any type of exercise you are craving - walking, running, hiking, biking, barre, cross-fit, swimming, dancing, surfing, and lifting weights are fantastic for your mombody.
You will be excited to know that the CARVE exercise technique we teach you in the program is the fastest way to slim your waistline so you can look good. But we are even more excited to give you a fully functioning core for the rest of your life so you can feel great!
Many of the standard weight loss programs out there fall short when it comes to a mom’s body. In REBALANCE, we emphasize core-centric workouts that focus on repairing an abdominal separation and a weakened pelvic floor. These are very common problems in both pregnancy and menopause, two major milestones in your momlife.
Again, when you understand how to effectively exercise your deep inner core muscles (abs, back, and pelvic floor) you are CARVING your body from the inside-out. You can absolutely expect to have that slim, gorgeous waistline, but even more importantly -- your mombody will be pain-free, injury-free, and leak-free. Life is so much better when you have this magical combination!
Our exercise videos will show you exactly what to do.
REST.
Nutrition and exercise are major players in the REBALANCE program, but they are NOT as powerful without rest.
Please note, rest can mean many different things in our program, such as: restful sleep, giving your body a break from working out all the time (this takes courage!), meditation (listening to your inner voice), getting outside, walking with friends, self-care, staying positive, focusing on the bigger picture, etc. These are all powerful ways we can reduce stress levels in your body. The lower your stress levels - the more thorough and efficient rebalancing your mombody will be.
Just be aware that sleep and/or resting will always be more beneficial than a workout.
Our culture promotes that “moms and grandmoms can do it all” and “more is more” and we should power through a workout no matter how we are feeling. This is absolutely not true!
DETOX.
If you want to take your mombody wellness to the next level, then you will love the DETOX benefits of this program as well. The best aging-gracefully secrets are threaded throughout the program.
Ok ladies, this is everything in a nutshell. You are now ready to get started.
It is my pleasure to teach you to CARVE and MBODY8 your mombody. So many women have fallen in love with their mombodies - and you will too.
Let the inside-out transformation begin!
Much love,
Amy