Healthy Beyond 40 | Lose Weight, Healthier Habits, Healthy Eating, More Energy, Feel Better, Lose Be

All Episodes (116)

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1. 

   1. #115 | Holistic Solutions: Herbal Support for Gut Health, Stress, & Menopause with Dr. Bill Rawls

   Today I have herbal expert, Dr. Bill Rawls on the podcast to give tips on using herbs for taking a holistic approach to health. We talk about:Gut healthStresses impact on the bodyHerbal support for gut healthHerbal support for perimenopause and menopauseMentioned in this episode: Connect with Dr. Bill Rawls: Use the code HEALTHY20 to save 20% on your order at https://vitalplan.com/The Cellular Wellness Solution Book: https://amzn.to/3UliYUbResources: Healthy Inside & Out Course: Discover how to

   May 13,2024 24:54
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   2. #114 | Struggling with Sugar Cravings: Tips on How to Be More In Choice with Sugar for Healthy Weight Loss

   Struggling with sugar cravings? Want freedom when it comes to food?  Today we explore the impact of sugar on your body and health and I walk you through strategies for overcoming sugar cravings and making healthier choices. I dive deep into the importance of being in choice around sugar and food! Mentioned in this episode: Healthy Inside & Out Course: Discover how to nourish your body, lower inflammation, so you can feel better. Check out all the details here: https://programs.micheleriechman.co

   May 08,2024 12:12
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   3. #113 | The Missing Link in Exercise: Healthy Habits, Exercise, and Community for Women Over 40

   In this episode, we explore how building connections and community can supercharge your journey to health and fitness, especially for women over 40. Join us as we uncover:- Finding joy and fulfillment in exercise through shared experiences and camaraderie.- Harnessing the motivation and inspiration that comes from working out alongside like-minded individuals.- Cultivating a sense of accountability and commitment to your wellness goals within a supportive group.- Nurturing meaningful relationshi

   May 06,2024 18:10
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   4. #112 | Healthy Habits for Perimenopause & Menopause: 5 Tips to Feel Your Best

   Curious about what’s happening with your hormones and how to navigate perimenopause more smoothly? Perhaps you’re feeling tired and stressed, and you're eager to prioritize self-care? Today, I'm sharing five tips to support you through perimenopause and menopause.Mentioned in this episode: Organifi: My favorites are the green juice in AM & the GOLD in the evening. Save 20% on Organifi with the affiliate code HEALTHY20 anytime you order! https://www.kbxdj3trk.com/healthy20/   Healthy Inside and O

   May 01,2024 12:50
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   5. #111 | Weight Loss Without the All-or-Nothing Approach: Healthy Habits & Shifting Mindset for Women over 40 with Dr. Jessie, D.C.

   Do you ever find yourself trapped in the all-or-nothing mindset when it comes to your health? You dive into a program, giving it your all, but when life throws curveballs, it's hard to keep up. Eventually, you might feel like giving up altogether.Many people get caught in this cycle, unable to see alternative paths to achieving and maintaining good health. Today we go over what's behind the all or nothing and what you can do! Mentioned in this episode: Connect with Dr. Jessie Hehmeyer, D.C.: htt

   Apr 29,2024 27:20
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   6. #110 | Building a Strength Training Program Safely: Strong at Any Age, Even with Aches and Chronic Pain

   Are you wondering how to get started exercising when you have chronic pain, aches, or old injuries? Today I’m going over 5 Tips to get you started on a safe exercise program. 1. Released from a doctor and know what you can do2. Be aware of chronic pain patterns (Nicole Sachs- Cure for the Chronic Pain, Dr. John Sarno)3. Start slow4.  Learn how to exercise properly5.  Focus on a whole body programMentioned in this episode: Online Personal Training App: https://www.micheleriechman.com/personal-tra

   Apr 24,2024 12:35
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   7. #109 | 7 Tips for Avoiding Overwhelm and Creating Work-Life Balance for Women Over 40

   Wondering how to balance it all in?  Work, family, and life? Do you end up putting yourself on the back burner and feeling overwhelmed? Today, I’m going over 7 tips to help you have more balance in your time.What are your absolute musts?What can you delegate?What are your high priorities?Have buffer timeLearn to say noTime for self-careGet rid of time wasters and things you don’t need to doMentioned in this episode: Join me for a free coaching call and see what is missing for you so you can get

   Apr 22,2024 12:55
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   8. #108 | Understanding How Sugar Affects Your Mood {Healthy Habits for Women over 40}

   Are you struggling with mood swings and wondering if food can impact it? Discover the unexpected ways sugar impacts your mental health. From anxiety to depression. and affecting learning and memory, the effects are profound.Mentioned in this episode: Healthy Inside & Out Course: Discover how to nourish your body, lower inflammation, so you can feel better. Check out all the details here: https://programs.micheleriechman.com/courses/healthy  Join me for a free coaching call and see what is missin

   Apr 17,2024 10:28
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   9. #107 | 5 Yoga Tips for Women Over 40 {Build Strength, Increase Flexibility, and Decrease Stress}

   Are you curious about yoga or maybe you've tried it before, but found the instructor hard to follow or the poses too challenging? If you're looking to build strength, enhance flexibility and balance, all while reducing stress, yoga can be a fantastic addition to your routine. Explore these five tips to kickstart your yoga journey, especially tailored for women over 40.1. Choose the right yoga for your goals2. Use yoga blocks3. Don't compare yourself to others4. Listen to your body5. Make sure to

   Apr 15,2024 13:45
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    10. #106 | 5 Weight Loss Tips for Women Over 40 {Lose Weight, Get Healthy, & Stay Healthy}

    Do you want to lose weight and feel like it’s not budging? Do you want to eat healthier and stop the yo-yo dieting? If you are ready to get off the dieting cycle and focus on healthy weight loss, then listen to these 5 tips. 1. Hydration and Healthy Drinks2. Mindful Portion Control3. Protein at Every Meal4. Movement5. Strength Training Mentioned in this episode: Join me for a free coaching call and see what is missing for you so you can get unstuck! https://tidycal.com/micheleriechman/free-coach

    Apr 10,2024 13:20
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    11. #105 | Improving Posture for a Healthier You: How Better Alignment Can Ease Pain with Jonathan

    Do you have some chronic pain? Maybe you know your posture isn't great. Today I chatted with Jonathan all about posture, how tension and stress can be held in our bodies, and practical tips on posture.Connect with Jonathan: https://www.corewalking.com/https://www.facebook.com/rejuvenationmovement Mentioned in this episode: Join me for a free coaching call and see what is missing for you so you can get unstuck! https://tidycal.com/micheleriechman/free-coaching-call  My Favorite Fish Oil & Omega T

    Apr 08,2024 22:42
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    12. #104 | Anti-Inflammatory Eating for a Healthier You {Decrease Inflammation & Feel Better}

    Today, I'm diving into the world of anti-inflammatory foods and how they can impact our overall health. I share practical tips on which foods to eat more of, such as fruits, non-starchy vegetables, herbs, and specific oils and fish, and which ones to eat less of, like sugar, processed meats, and refined grains.Join me as I explore the impact of mindful eating and the importance of nutrition in reducing inflammation in the body. Let's discover together how simple dietary changes can lead to signi

    Apr 03,2024 12:34
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    13. #103 | #1 Mindset Tip for Healthy Weight Loss {Cultivating a Positive Body Image & Self Kindness}

    Looking for a mindset tweak when it comes to your health and weight loss? In this episode, I dive into the topic of mindset and what you need to be aware of.  Mindset can either move us forward or keep us stuck.  Mentioned in this episode: Join me for a free coaching call and see what is missing for you so you can get unstuck!  Book by April 5th and mention 100th episode to save 30%!https://tidycal.com/micheleriechman/free-coaching-call  Save 30% on the Healthy Inside and Out Course with the cou

    Apr 01,2024 09:27
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    14. #102 | Is Food Tracking Right for You? Beyond Calorie Counting for Healthy Weight Loss for Women Over 40

    Are you struggling with weight gain and wondering if you should track your food? We dive into:Pros and cons of food trackingImportance of mindsetLoving your body from the inside outImpact of calorie trackingSetting holistic health goalsValue of being in tune with your bodyMentioned in this episode: Join me for a free coaching call and see what is missing for you so you can get unstuck!  Book by April 5th and mention 100th episode to save 30%!https://tidycal.com/micheleriechman/free-coaching-call

    Mar 27,2024 12:32
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    15. #101 | Core Workouts for Women Over 40: Myths Busted and Tips Shared to Exercise Your Core Correctly

    Are you interested in improving your core strength? A strong core is essential for overall functionality and injury prevention. In today's episode, I will be discussing how to effectively strengthen your core.00:00 Building a strong, healthy core is essential.03:12 Train core, eat healthy, manage insulin resistance.09:30 Lay on back, contract abs, avoid glutes.12:07 Discount on personal training app for fitness. Mentioned in this episode: Join me for a free coaching call and see what is missing

    Mar 25,2024 13:31
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    16. #100 | Omega 3 & Fish Oil Essentials & FAQ: Decreasing Inflammation & Improving Cellular Health

    Join us as we delve into the transformative power of fish oil and omega-3s. Uncover how omega-3s can combat inflammation and elevate your overall well-being. Explore the diverse sources of omega-3s, the benefits of supplementing with fish oil, and their profound impact on your body. Questions answered:Can we get enough omega 3's from food?How soon will you see results from supplementing with fish oil?What is the difference between fish oil and flax oil?Is EVOO the same?If I eat less omega 6 is t

    Mar 20,2024 13:22
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    17. #99 | 5 Tips to Diminish Sugar Cravings & Lose Weight for Women Over 40 to Get Healthy

    Do you want to decrease your sugar cravings, balance your blood sugar, and lose weight? Today I go through these 5 tips:1. Watch your internal dialogue2. Balance your blood sugar3.  Optimize your vitamin D level4.  Boost your omega 3's5.  Optimize your sleepMentioned in this episode: Join me for a free coaching call and see what is missing for you so you can get unstuck!https://tidycal.com/micheleriechman/free-coaching-call  My Favorite Fish Oil & Omega Test: Finding the perfect balance of omega

    Mar 18,2024 10:46
18. 

    18. #98 | Strength Training vs. Cardio: The Best for Weight Loss in Women Over 40 {Healthy Habits}

    Are you wanting to lose weight and wondering if you should do cardio or strength training? Maybe you have heard conflicting information and are wondering what to do, and you just feel stuck. Today, I’m going to break down the differences and explore which one might be better for weight loss. Mentioned in this episode: 1-1 Personal Training: Custom workout plan, habit tracking, unlimited messaging, and the accountability and support you need to be consistent! (20% discount for teachers, military,

    Mar 13,2024 14:58
19. 

    19. #97 | Kim's Alcohol-Free, Sober Journey: Prioritizing Health & Self-Care to Feel Better {Women Over 40}

    Do you want to be in more control around alcohol or maybe even food? Today Kim shares her sober journey and how stress and lack of self-care were at the root of reaching for alcohol.  Topics talked about:What is life language drinkingDivorce, blended families, and mommy wine cultureSelf-care and stress managementThe hardest part of going soberDiscovering the role of alcohol in your life isWhat are the benefits of drinking?Mentioned in this episode: Join me for a free coaching call and see what i

    Mar 11,2024 28:03
20. 

    20. #96 | Preventing Chronic Disease: Take Charge of Your Health With a Healthy Eating and Exercise

    Do you want to be healthy and prevent chronic diseases? Did you know chronic disease can start decades before it becomes a problem? Today I share the significance of preventing chronic diseases.  Empower yourself with actionable steps to lead a healthier lifestyle and safeguard yourself from chronic diseases.Key takeaways from the episode: Insulin Resistance and Diabetes Prevention Heart Health and Disease Prevention Empower YourselfArticle mentioned in show: Insulin Resistance & Prediabetes, In

    Mar 06,2024 13:26
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    21. #95 | Healthy Aging: Lowering Inflammation and Building Muscle Mass After 70 with Bill

    Are you looking to be healthy as you age and live your best life? Today I interviewed Bill, who is 70 years old, and he shares his wisdom of what he has learned along his health journey and how he prioritizes his health!Key Takeaways from the episode:✅ Nutrition is key: Bill emphasized the importance of eliminating sugar from the diet and incorporating omega-3 supplements. ✅ The power of strength training: Bill stressed the significance of maintaining muscle mass as we age.✅ Start today: Bill's

    Mar 04,2024 16:15
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    22. #94 | Lowering Inflammation: The Role of an Anti-Inflammatory Diet on Long-Term Health and Disease Prevention

    Are you trying to reduce inflammation in your body? Curious if inflammation might be causing your aches, pains, or making it tough to lose weight? Key takeaways:- Chronic diseases are often linked to inflammation, making it vital to address the underlying causes rather than simply treating symptoms.- Lifestyle and dietary factors play a significant role in inflammation, with key anti-inflammatory compounds in our diet being crucial for long-term health.- By incorporating anti-inflammatory foods

    Feb 28,2024 15:32
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    23. #93 | 5 Tips to Overcome Sugar Cravings and Feel Better {Healthy Weight Loss for Women over 40}

    Do you want to reduce your sugar cravings? Maybe you want to eat better and lose belly fat and you know sugar is playing a role.Here are the 5 tips to break down sugar cravings along with a brief description of each:1. Create a pause: Take a moment to pause and gain wisdom before reacting to sugar cravings.2. Reflect on your triggers: Identify the underlying causes of the sugar cravings, such as stress, boredom, anxiety, or fatigue.  3. Envision what you would like to happen: Visualize how you w

    Feb 26,2024 14:10
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    24. #92 | Improving Heart Health & Lowering Inflammation with Omega 3: Healthy Habits for Women over 40

    Do you want to lower the inflammation in your body so you can feel better? Maybe you're noticing as you are getting older how haven’t been focusing on lower inflammation and you are wondering what you can do about it… And are you looking to improve your health with simple lifestyle strategies? Mentioned in this episode: Healthy Inside & Out Course: Discover how to nourish your body, lower inflammation, so you can feel better. Check out all the details here: https://programs.micheleriechman.com/c

    Feb 21,2024 13:31
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    25. #91 | 5 Mindful Eating Questions for Weight Loss {Healthy Eating for Women over 40}

    Do you want to eat healthy and lose weight? Do you want to be more mindful when you are eating?5 Questions to Reflect On:Do you know when you are hungry? Do you let yourself get over hungry?Do you know when you are getting full? Are you aware of your portion sizes?How do you feel when you are stuffed?Are you part of the clean plate club?Mentioned in this episode: Healthy Inside & Out Course: Discover how to nourish your body, lower inflammation, so you can feel better. Check out all the details

    Feb 19,2024 12:53
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    26. #90 | Unlock Weight Loss: Somatic Practices for Women Over 40 {Ditch Diets & Tune into Your Body}

    Do you want to lose weight but you are done with dieting and calorie counting? Do want freedom from emotional eating, mindless eating, and sugar cravings? Well, today I dive deep into how somatic practices can help you to tune in with your body so you can work with your body and not against it.Mentioned in this episode: Healthy Inside & Out Course: Discover how to nourish your body, lower inflammation, so you can feel better.*rid of the extra tummy weight.  Friend, it is possible to lose weight

    Feb 14,2024 13:25
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    27. #89 | 5 Tips to Navigating Menopause: Healthy Lifestyle Changes to Lose Weight & Feel Better

    Today I share my top 5 tips of how you can navigate menopause through healthy lifestyle changes.  Maybe you feel like your body is changing and things just seem out of whack or you're hoping to get rid of the extra tummy weight.  Friend, it is possible to lose weight and feel better!   Need help with hormones? Check out Wiona Health and their bioidentical hormone treatments:  https://winona.pxf.io/q4Xkay Mentioned in this episode: Healthy Inside & Out Course: Discover how to nourish your body, l

    Feb 12,2024 14:01
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    28. #88 | Navigating the Hormonal Rollercoaster: Hormone Replacement Therapy for Menopause and Perimenopause with Dr. Cat

    Wondering about the hormone changes that happen to women in their 40s and 50s? Today I have Dr. Cat on the show to break down what's happening and what you can do to support your body during this time of perimenopause and menopause.Topics:What is menopause?When does perimenopause start?Symptoms of perimenopauseThe mindset of menopause: drop the dreadHormone changes for women over 40Changes in estrogen for womenLifestyle factors that affect your healthStresses impact on hormonesHRT: hormone repla

    Feb 07,2024 24:27
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    29. #87 | Unpacking Macros for Healthy Weight Loss in Women Over 40 {Healthy Habits & Protein Intake}

    Wondering what are macro’s? And if what % of each macro you should eat to lose weight?  Today I'm going to breakdown macro's and how you can simplify macro's and focus on what matters most!Mentioned in this episode:  Download the 5 Day Healthy Reset Workbook and start getting healthy one habit at a time!   Join the Healthy Beyond 40 Facebook Group for the live challenge:   https://www.facebook.com/groups/micheleleefitness Related episode:#25 | No More Excuses: Quick and Simple High Protein Snack

    Feb 05,2024 15:44
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    30. #86 | How to Lose Weight Without Dieting { Healthy Habits for Weight Loss for Women Over 40}

    Are you wondering how you can lose weight without dieting? Maybe you have done Weight Watchers, whole 30, optavia before and it worked for a while but didn’t stick.  Do you want to shift to towards healthier eating so you can feel better and be healthier? Let's dive in today while diets are failing you. Mentioned in this episode:  Download the 5 Day Healthy Reset Workbook and start getting healthy one habit at a time!   Join the Healthy Beyond 40 Facebook Group (this where the live challenge wil

    Jan 31,2024 15:54
31. 

    31. #85 | Jumpstart Your Health With a Healthy Habit Reset {Healthy Weight Loss for Women Over 40}

    Ever feel like you're stuck in a loop with diets that just don't stick? Well, I've been there too, and I get it.In this podcast episode, we're diving deep into the world of healthy habits – no more yo-yo dieting, just straightforward advice on how to make lasting changes so you can lose weight and keep it off.If you're itching to shed some pounds and actually keep them off, or if you're on a mission to be the healthiest version of yourself, you're in the right place. Plus, who doesn't want to pa

    Jan 29,2024 12:44
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    32. #84 | How to Get Started With Strength Training for Women Over 40 {Get in Shape at Home}

    Ever thought about getting more exercise and working out? Not sure where to begin or if it's worth it? Maybe you're having a hard time staying consistent with a workout routine. Today, learn all about how to get an exercise routine started.  I'll be answering questions like:What is strength training?How often should I strength train?Which muscles should I work out?How many reps of each exercise should I do?How long should I work out for?Different ways to do strength training like bodyweight, ban

    Jan 24,2024 17:34
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    33. #83 | Weight Loss Mistakes: How Often Should You Weigh Yourself?

    Is this weight loss mistake helping you lose weight?  Is the scale your friend or foe? How often are you weighing yourself? When you weigh yourself does it bring up feelings, maybe good, maybe bad? Today I’m going to be sharing something I recently coached one of my clients through.Questions to ask yourself:1.  Are you using the scale to control your weight?2.  Do you feel like crap after weighing yourself sometimes?3.  What is your goal? Bigger vision for your health?4.  Do you already know if

    Jan 22,2024 14:18
34. 

    34. #82 | Powerful Immune Boosting Supplement with Katie {Healthy Lifestyle Tips}

    Are you getting sick all the time? Do you want to boost your immune system?Hear Katie's story with taking the Zinzino Xtend Multivitamin plus immune support and how her family has stayed healthy even when people around them are getting sick! Mentioned in this episode: My favorite multivitamin + immune supportXtendXtend + (all natural forms of vitamins)*My family uses both. The Xtend+ is a little more expensive, so choose within your budget.  My Top Recommendation (and what I take)Health Protocol

    Jan 17,2024 16:17
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    35. #81 | Boost Your Immune System {Healthy Lifestyle Tips + Powerful Immune Support Supplements}

    Are you looking to boost your immune system? Maybe you or your kids keep getting sick… And you just want to help your immune system to work its best. In this episode, I’m going to be sharing 5 lifestyle tips and my favorite immune-boosting supplements that are great for everyone.Mentioned in this episode: Join me for a free coaching call and discover what are the missing pieces so you get healthy, stay healthy, and feel better!https://tidycal.com/micheleriechman/free-coaching-call  At-Home Vitam

    Jan 15,2024 17:10
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    36. #80 | Fat Loss Fundamentals {More than Weight Loss: The Role of Muscle in Body Composition}

    Do you want to increase your fat loss and tone up?Today I'm going to be talking all about the importance of building muscle mass and how it can dramatically change your metabolism and boost your fat loss.I share my client's results how she lost 9 pounds of fat and decreased her body percent by 7%!Mentioned in this episode: Join me for a free, no-pressure, coaching call and see if my personal training app would be a good fit for you! https://tidycal.com/micheleriechman/free-coaching-call  My favo

    Jan 10,2024 14:53
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    37. #79 | Foods to Avoid When You Want to Lose Weight & Get Healthy: The Sneaky Stuff You Think Is Healthy, but Isn’t!

    Ready to find out some foods to avoid that you may think are healthy but are not? Today I dive into the deceptive world of food labeling and expose common misconceptions about foods like sweetened yogurt, trail mix, and false food claims. Mentioned in this episode: Scholarship Program: Apply here → https://forms.gle/qRwjr5EYVt1E77ti9  Omega Balance Test Kit + Balance Oil: https://www.zinzino.com/shop/2014446354/US/en-US/products/premier-kits/balance-tests-kits/910465 Learn more about omega's & i

    Jan 08,2024 12:20
38. 

    38. #78 | Freedom From Sugar Cravings and the Joyful Side of Being Sugar Free With Neta

    Are craving sugar? And not wanting it to rule your life? Today, I chatted with Netta and she shared how she went from a sugar queen to completely sugar-free.  And she shares how much her health improved when she made the switch.We touch on:Benefits of decreasing or eliminating sugarSugar causes inflammationDifferent types of sugarWhat is added sugarWhat to do about sugar cravingsThe impact of emotions on sugar cravingsConnect with Netta: https://linktr.ee/nettagorman Mentioned in this episode: S

    Jan 03,2024 24:04
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    39. #77 | Simple Steps for a Healthier You in 2024: Lose Weight, Get Healthy, and Feel Better

    Do you want to make 2024 a healthier year for you? Are you ready to step out of old habits and into living in a way that nourishes and supports your body? Today I talk about:Deciding how bad do you want it?Committing to doing things differentlyStarting with some things that would be easy Mentioned in this episode: Scholarship Program: Apply here and share the link with a friend → https://forms.gle/qRwjr5EYVt1E77ti9  My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key

    Jan 01,2024 12:38
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    40. #76 | Emotional Eating: Uncover the Hidden Reasons Driving Your Sugar Cravings {Health Coaching Call}

    Do you struggle with emotional eating or sugar cravings and wonder what's going on? Today in this live health coaching call, we dig into what emotions and thoughts are fueling Janice's emotional eating.We talked about:Hunger cuesFullness cueHow we use food to soothePausing and asking what we really needTools to soothe without foodAllow space to work through what is going onConnect with Janice here: https://janiceholland.com/Membership: https://janiceholland.com/membership/Mentioned in this episo

    Dec 28,2023 25:00
41. 

    41. #75 | 5 Daily Healthy Habits to Boost Your Metabolism: Burn Fat & Increase Your Energy

    Do you want to start some simple steps to boost your metabolism so you burn fat and increase your energy? In this episode, I go over the 5 daily healthy habits:1. Start the day with a nourishing, breakfast - focused on whole foods, fiber, and protein to kickstart your morning with essential nutrients.2. Intentionally incorporate movement into your daily routine - commit to walking or simple physical activities to increase your overall activity level.3. Incorporate a quick workout into your daily

    Dec 26,2023 12:57
42. 

    42. #74 | The Missing Piece to Weight Loss {Impact of Stress & How to Prioritize Your Health With Natalie}

    Do you struggle with staying consistent with your health goals? Are you so busy that it seems like there is no time left for you? Do you keep putting yourself on the back burner? Today I chatted with Natalie about some of the deeper issues and how self-worth and self-love can be a missing piece.Key Takeaways:Slow downListen to how you feelCreate boundaries and be confident in your yes's and no'sAsk yourself "Why am I doing this"Connect with Natalie on Instagram: https://www.instagram.com/natalie

    Dec 20,2023 23:29
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    43. #73 | Setting Successful Health and Weight Loss Goals for the New Year {Lose Weight & Keep it Off}

    Do you want to do this year differently when it comes to your health? Today, I dive into how to set yourself up for success when it comes to your weight loss goals. Take time to journal or talk through these 3 questions:1.  What can you maintain 90-95% of the time all year?2.  What has been missing?3.  What is your big goal and what happens if you achieve it?Mentioned in this episode: Scholarship Program: apply here → https://forms.gle/qRwjr5EYVt1E77ti9  My Favorite Fish Oil & Omega Test: Findin

    Dec 18,2023 13:39
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    44. #72 | Breaking the Sugar Cycle: Managing Sugar Cravings and Fostering Gut Health {Health Coaching Call}

    Tune into this live health coaching episode.Soda, a stay-at-home mom shares her journey with sugar addiction, inflammation, and the challenges of following a keto diet.We talked about:Stress-related triggers for sugar cravingsThe significance of fiber and hydrationStruggles with a keto dietThe need for a balanced approach to nutritionSetting clear intentionsEating food that has micronutrientsThe impact of stress on our healthMentioned in this episode: Free health coaching call: Empower yourself

    Dec 13,2023 26:17
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    45. #71 | Beating Holiday Belly Bloat and Weight Gain: Developing Consistency for a Healthier You

    Do you find it hard to stay healthy and stick to healthy habits during the holidays? Do you get caught up in overindulging and mindless eating? Ready to stop the holiday weight gain and belly bloat?In this episode discover:1. Importance of staying active and managing stress2. The importance of healthy habits and intentional choices during this season.3. Success stories and struggles from clients who have navigated the holidays with a focus on health.Related Episodes: #61 | 10 Tips to Conquer the

    Dec 11,2023 19:36
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    46. #70 | 5 Step Method for Creating Lasting Healthy Habits for Weight Loss & Fitness {From Overwhelm to Confidence with Emily}

    Are you having trouble starting new habits to be healthy? Are you overwhelmed by all the things to do? Today, Emily breaks down her 5 step process for healthy habit change:Identify your habit identity: Determine who you want to beChoose one healthy habit: What will help support your identity? Focus on just one habit that falls into the categories of mindset, movement, or food freedom.Time Inventory: Take a time inventory to see where you can eliminate time-wasting activities. Assess your schedul

    Dec 06,2023 21:49
47. 

    47. #69 | Prioritizing My Health and How I Don’t “Do It All” {Time Management to Create Healthy Habits & Balance}

    Do you struggle to find the time to exercise? Do you find you just don't have any time left over to eat healthy, exercise, or take care of yourself? Do you wish you could figure out how to fit everything into your day while prioritizing your health? Today, I talk about how I make my health a priority. Here is how I do it:1. There are a lot of things I don't do2. I have systems and routines in place to create ease3.  I'm very intentional about my priorities Mentioned in this episode: Join me for

    Dec 04,2023 17:56
48. 

    48. #68 | Omega-3’s & Fish Oil: The Missing Key to Alleviating Pain, Inflammation, and Improving Health with Heather

    Do you want to feel better? And be healthier? Maybe you are struggling with pain or inflammation and it's impeding your daily life. Today Heather shared her story with us. Topics:  1. From eating disorders and anxiety to joy, self-love, and freedom  2. The health challenges Heather faced before discovering omega threes with polyphenols     - Finding the root cause of her symptoms and seeking a solution     - Learning about the benefits of omega threes and polyphenols     - Discovering a suitable

    Nov 29,2023 21:07
49. 

    49. #67 | Reducing Inflammation Through Diet: Inflammatory and Anti Inflammatory Foods Explained

    Are you curious about the impact of food on inflammation in the body? Wondering what foods are inflammatory? And what foods are anti-inflammatory?   Key takeaways from this episode:1. Be mindful of inflammatory foods such as seed oils, fried foods, refined carbs, processed meats, and trans fats - they can contribute to chronic inflammation in the body.2. Incorporate anti-inflammatory foods like non-starchy vegetables, fruits, nuts, seeds, and extra virgin olive oil into your diet to help reduce

    Nov 27,2023 16:34
50. 

    50. #66 | The Surprising Connection Between Omega 3 and Brain Health with Katie {Be Your Own Health Advocate}

    Wondering about the connection between brain health and omega 3's? Maybe you want to improve your brain health? Today I had my friend Katie share about her experience with omega 3 and her's family improved health. Here are 3 key takeaways from the podcast episode: 1️⃣ Omega 3s are essential for brain health and can have a significant impact on behaviors and mood. If you or your loved ones are experiencing issues like ADHD, anxiety, or depression, a fatty acid deficiency might be a contributing f

    Nov 22,2023 21:47
51. 

    51. #65 | The Power of Omega 3: Achieving Optimal Omega Balance & Effective Fish Oil Supplementation

    Wondering what a good omega balance is? Or maybe you're not even sure what I'm talking about? Today I'm going to dive into having an optimized omega ratio, so you can help your body function better, maximize your nutrition, and decrease inflammation, & aches and pains.    Balancing Omega-6 and Omega-3: Finding the right balance of these essential fatty acids is crucial for cellular health, inflammation control, and overall well-being. Testing Omega Levels: Getting your omega levels tested is ess

    Nov 20,2023 18:40
52. 

    52. #64 | The Power of Fish Oil & Gut Health for Women {Michaela’s Healing Journey from Chronic Pain & Inflammation}

    Are you suffering from chronic pain or inflammation? Have you been trying different things without much luck?Today we dive into Michaela's story and how the right fish oil supplement & gut health support dramatically changed her health. I hope you walk away inspired and empowered to improve your health. Mentioned in this episode: My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check

    Nov 15,2023 23:43
53. 

    53. #63 | The Benefits of Fish Oil to Supercharge Your Health & Tips to Choose the Good Fish Oil Supplement

    Wondering about the benefits of fish oil? If you need a supplement? And how to choose a good fish oil supplement?  Key Takeaways Today:1️⃣ Fish oil is rich in omega-3 fatty acids, which are essential for brain health and cell function. It stabilizes cell membranes and has a positive impact on various systems in our body.2️⃣ Fish oil can help improve cardiac health, lower blood pressure, and regulate cholesterol levels. It also plays a role in muscle function, gut health, and even supports brain

    Nov 13,2023 12:10
54. 

    54. #62 | Healthy Aging: A New Strength Training Routine for Rebecca to Gain Strength at 60 Years Old {Health Coaching Call)

    Wondering how to balance work and exercise? Not sure how to put a workout program together? Today, I chatted with Rebecca, a spirited woman in her 60s who is looking to change her fitness routine and add in strength training. I help her to come up with an exercise routine that she can stick to and work out the kinks of what has been holding her back. Connect with Rebecca & learn more about her signature styles here: https://signaturestylesystems.com/ Mentioned in this episode: Join the 6-Week He

    Nov 08,2023 22:31
55. 

    55. #61 | 10 Tips to Conquer the Holidays With Healthy Habits & Avoid Gaining Weight

    Are you ready to learn how to navigate the holiday season without overindulging and gaining weight? Want to discover the secrets to enjoying holiday treats while still making healthy choices? Then tune into this episode and do the holidays differently this year!10 Tips for Healthy Holidays1. Decide ahead of time: Make decisions about how you will handle holiday events, parties, and travel.2. Don't show up hungry: Eat some protein and non-starchy veggies before attending events to avoid overeatin

    Nov 06,2023 14:06
56. 

    56. #60 | Setting up a Workout Schedule: Strategic Planning to Create Consistent Healthy Habits With Amanda

    In this live health coaching episode, Amanda shares her struggles with starting and stopping workout routines, feeling pulled in different directions, and the challenges of finding time for herself amidst a hectic schedule.We touch on topics like:Starting your day with exerciseVarious forms of exerciseWorkout routines you can do at homeTypes of exercise5-day workout scheduleSetting an intentionSelf-compassion to move forwardGet ready to be motivated, encouraged, and empowered to embark on your o

    Nov 01,2023 23:20
57. 

    57. #59 | Overcome Holiday Struggles: Avoid Gaining Weight by Creating a Healthy Holiday Game Plan

    Feeling the holiday struggle? Overindulging in tempting treats, mindlessly snacking on leftovers, and hearing temptation scream your name?It's easy to lose focus on staying healthy amidst all the festivities. Don't worry, you're not alone.Many of us find it challenging to resist the allure of holiday goodies. But when we start to really set intentions around the holidays we can have so much more success in our health.In this episode, I encourage you to get a journal out and go through these ques

    Oct 30,2023 12:38
58. 

    58. #58 | Healthy Habits: How Personal Training & Health Coaching Changed Eliza’s Health

    Do you want to create healthy habits and develop consistency in your fitness & nutrition?Listen, as I interviewed my client, Eliza, who participated in my Healthy Habits challenge and she shared what really helped her!She wasn't sure where to start, but she wanted everything laid out for her to do and that is exactly what I did.  She found having workouts laid out for her, custom daily habits, accountability, support, and daily breathing & meditation exercises really made a difference in her abi

    Oct 25,2023 22:16
59. 

    59. #57 | Unraveling the Emotional Eating Cycle for a Healthier Lifestyle: Finding Freedom & Confidence Part 2

    Are you ready to stop letting your emotions control what you eat? Today I dive into part 2 of emotional eating by focusing on:1. Calming the nervous system so your strong emotions aren't ruling everything do2. Healing through deeper emotional workSome journal, tapping, or meditation prompts are:How do you feel about yourselfWhen did this start? What happened in my past that led me to cope like this?Current stressorsRelationship with food and exerciseTriggersFind out more about the EFT, tapping:

    Oct 23,2023 13:23
60. 

    60. #56 | 5 Step Process to Break the Cycle of Emotional Eating: Part 1 {Rewire Your Brain}

    Hey there, friends! Do you struggle with reaching for foods when your emotions are running high? In this episode, I tackled the 5-step process to break free from emotional eating. Step 1️⃣: Recognize your feelings. Label them, whether it's stress, sadness, or frustration. It's alright to acknowledge your emotions.Step 2️⃣: Pay attention to how those emotions feel in your body. Become aware of the physical sensations that accompany your feelings.Step 3️⃣: Ground yourself. Take deep belly breaths

    Oct 18,2023 13:11
61. 

    61. #55 | Tackle Emotional Eating: The Connection Between Anxiety, Overwhelm, & Food {Health Coaching Session With Natalie}

    Do you feel sadness anxiousness overwhelm and reach for food for comfort?Well, today we're gonna be talking all about emotional eating and how it may be holding you back from achieving sustainable weight loss. We dive into:Emotional eatingAwareness of your feelings and triggersBecoming aware of feelings in your bodyComfort eatingWhat you actually need instead of foodIdeas for comfort instead of reaching for foodRetraining your brainDeep breathingJournalingHow motion changes emotion Mentioned in

    Oct 16,2023 21:07
62. 

    62. #54 | Healthy Breakfast Ideas: Fuel Your Morning, Balance Your Blood Sugar, & Increase Your Energy

    Looking for some healthy breakfast ideas? Do you know it is important to start the day off right with a healthy meal, but not quite sure what to eat? Are you ready to stay committed to healthy eating and having a healthy breakfast?  [00:02:47] Balanced eating is crucial, and prevents blood sugar issues.[00:04:34] Lower glycemic index berries improve morning feeling; smoothie recipes. Factors like age, hormones, and genetics impact carb tolerance. Notice how different breakfasts affect you.[00:08

    Oct 11,2023 20:05
63. 

    63. #53 | Slaying Sugar & Simplifying Meal Planning: Goodbye Overwhelm {Health Coaching Call with Chastity}

    Are you wondering how to reduce sugar without eliminating it? And do you want to find an easy way to meal plan? Tune into this live health coaching session where we tackle Chastity's overwhelm and help to simply her next step in her health!  Mentioned in this episode: Receive a free health coaching session & be a guest on the podcast! Sign up here: https://forms.gle/1y4KJgdcVUx6hm6q9  Meal Planning Made Easy: I found a way to plan my meals for a whole month in less than 30 minutes. Now I breeze

    Oct 09,2023 24:08
64. 

    64. #52 | 3 Reasons to Breakfree From the Scale Obsession {Ditch Weighing Yourself & Boost Your Confidence}

    How often are you weighing yourself? Does it ever feel obsessive? Does that number on the scale rule how you feel about yourself?We all know that little number on the scale can hold a big place in our minds, but it's time to break free from its grip. Today I chat about three key reasons why:Scale Limitations: Discover why the scale can't give you the full picture of your health and progress.Emotional Toll: Learn how the scale obsession can take a toll on your mental and emotional well-being.Bad

    Oct 04,2023 13:01
65. 

    65. #51 | 3 Effective At-Home Workouts: No Equipment Needed {Beginner Friendly Exercise}

    Wondering what are some great at home exercises that require no equipment? Today I talk about:- The benefits of bodyweight strength workouts- Examples of bodyweight exercises- Progressing bodyweight exercises without weights- The benefits of yoga for strength- Yoga poses that build strength- Slowing down and focusing on breathing- High Intensity Interval Training (HIIT)-Explanation of HIIT and its benefits- Variation and progression in HIIT exercises Mentioned in this episode: Get your free heal

    Oct 02,2023 14:39
66. 

    66. #50 | Heather’s Journey to Get In Shape: The Power of Consistency, Accountability, & Support in Her Health Journey

    In this episode, I got to interview one of my clients!  Heather's story resonates with many as she takes us through her evolution from neglecting her health to becoming consistent and empowered.Heather's journey includes:Breaking the Cycle: Heather candidly discusses her previous struggles, characterized by a frustrating cycle of starting and quitting fitness endeavors.The Turning Point: Discover how Heather's life took a remarkable turn when she joined my fitness program. Building Strength and

    Sep 27,2023 17:28
67. 

    67. #49 | The Missing Link in Dieting: Uncovering the 5 Types of Eating & Their Root Issues

    Today I'm gonna be breaking down five different types of eating that may be holding you back from successfully losing weight. Do you struggle with going overboard at parties? Do you sometimes eat mindlessly and you just eat because you're bored? Do you reach for food for comfort when you're stressed out, or feeling anxious? Do you just eat whatever is easy and convenient?Tune in as I go over these 5 types of eating:Nourishment & FuelCelebrationMindless Stress/EmotionalEasy/Convenience Mentioned

    Sep 25,2023 13:18
68. 

    68. #48 | The Benefits of Yoga for Women Over 40 {All in One Workout to Get In Shape & Feel Great}

    Curious about the benefits of yoga and how to get started? Today I share:- Strength building through yoga- Incorporating stretching into yoga practice- Importance of deep belly breathing in yoga- Benefits of reducing stress and promoting relaxation- Spending more time in the parasympathetic nervous system for overall well-being Mentioned in the episode: Check out this FREE yoga class on YouTube: Yoga for Very Inflexible Beginners {Yoga for the Tight & Inflexible}  Join the Healthy Beyond 40 Face

    Sep 20,2023 13:06
69. 

    69. #47 | What Is Fascia Anyway? How to Move Your Fascia for Optimal Health With Anna Rahe

    Are you eager to delve into the world of fascia? Wondering what fascia is? Perhaps you've come across the term but find yourself uncertain about its significance and how to seamlessly integrate fascia-focused exercises into your daily routine.In this compelling interview, Anna dives deep into these topics:Discover the origin story of Anna's journey into the realm of fascia.Gain insight into fascia and comprehend its profound impact on your overall well-being.Uncover the unique approach of workin

    Sep 18,2023 24:34
70. 

    70. #46 | Nature’s Prescription for Health: Getting Outside for Sun, Fresh Air, and Wellness

    Are you curious about the benefits of spending more time outdoors and how it can impact your energy levels and overall health? We'll delve into the scientific research behind the positive effects of outdoor time, from improving mental health to boosting our immune system through sun exposure. Mentioned in the episode: Join the empowering Healthy Beyond 40 Facebook group today! Starting on 9/18, we're kicking off a FREE water & movement challenge. Engage with an amazing community, seize the chanc

    Sep 13,2023 12:13
71. 

    71. #45 | 5 Reasons You’re Not Losing Weight for Women Over 40

    Do you feel like you're doing some healthy things but not losing weight? Is it depressing to have to buy the next size up? Wondering what's going on and what you can do about it?In this episode I breakdown five reasons why you may not be losing weight. Timestamps:00:02:56 Getting enough protein and fiber, increasing nutrient density00:03:50 Move more, increase metabolism, and reduce stress.00:08:43 Inconsistency in weekend routines; the importance of non-negotiables.00:11:35 Diet and exercise ar

    Sep 11,2023 15:32
72. 

    72. #44 | 3 Tips to Prioritize Your Health Amidst the Chaos of Vacations & Weekends {Get Healthier & Feel Better}

    Do you struggle to stay consistent on vacations and weekends? Are you learning to get through the holidays and weekends with ease? To be able to go on a vacation or have fun on the weekend but still take care of your health?Well today I'm gonna be talking about my top three tips to help you prioritize your health:#1 Mindset:- Avoiding the all-or-nothing mindset- Setting intentions for vacations and weekends- Creating structure and making choices aligned with health goals- The role of health coac

    Sep 06,2023 13:58
73. 

    73. #43 | Hydrate to Lose Weight {Tips to Drink More Water to Increase Your Energy & Lose Weight}

    Wondering if drinking water can help you to lose weight? Wondering how much you should drink? Well today I'm sharing all about water because it's one of the simplest things you can do to improve your health.Timestamps:00:00:00 Drinking water aids weight loss, improves health, and boosts energy. Consistently carry water for optimal hydration.00:04:30 Water is essential for bodily functions, preventing constipation and kidney stones, boosting metabolism and energy levels. Starting the day with wat

    Sep 04,2023 13:17
74. 

    74. #42 | Should I Start With Walking or Exercise to Lose Weight? Developing Lasting Healthy Habits

    Wondering if you should start walking or exercising to start losing weight? Today I answer this question and encourage you to get moving more!In this episode, you find:What 2 things to do before you start increasing your steps or exerciseWhy adding in strength training is importantWhy you want to strength train correctlyHaving movement as a foundation for a healthy lifeMentioned in the episode: Secure your spot for a free coaching call today. It's time to access the support you crave and conquer

    Aug 30,2023 06:09
75. 

    75. #41 | Walk Your Way to a Healthier You: Unlocking Weight Loss for Women Over 40

    Are you wondering if walking more can help with weight loss? Do you know that you need to move more, but are not sure where to start with a good step goal? Do you want to lose weight and feel healthier? Today I'm going to be talking all about movement and walking for weight loss.  Topics included:Exercise versus movementBrisk walkingWatches to track your stepsHow to use your phone to track your stepsHow many miles are in 10,000 stepsWhat to do while you are walkingMentioned in the episode:Schedu

    Aug 28,2023 13:22
76. 

    76. #40 | Is Losing Belly Fat Over 50 Possible? Understanding Hormones, Food, & Movement to Shed Belly Fat

    Are you wondering if it is even possible to lose belly fat over 50? Maybe the weight around your stomach keeps creeping in and you have no idea what to do or if you are just stuck with it...In this episode, I touch on:Mindset for weight lossHow your hormones affect your weight lossThe 2 most important hormones that affect belly fatHow stress and not enough sleep cause abdominal weight gainThe importance of a healthy gut for healthy hormonesMentioned in the episode:Schedule a free coaching call a

    Aug 23,2023 13:58
77. 

    77. #39 | Vegetable Power: Veggie Serving Sizes and Daily Intake for Optimal Health

    Curious about what counts as a serving of vegetables? And want to know how many servings of vegetables you should get a day?In this episode, I break down:What is a serving of raw vegetables, cooked veggies, and leafy greensHow many servings of veggies you should get per dayStarchy versus non-starchy veggiesMentioned in the episode:Schedule a  free health coaching call and get unstuck and clear on what you need to do to be healthier:  https://tidycal.com/micheleriechman/free-coaching-call  Share

    Aug 21,2023 06:04
78. 

    78. #38 | Cholesterol Demystified: Take Charge of Your Heart’s Health and Lower Your Cholesterol {Part 2}

    Part 2 of all about cholesterolDo you want to lower your cholesterol and have better health overall? Tune in as I discuss:What causes high cholesterol?Foods to avoid with high cholesterolHow long does it take to lower your cholesterol?How to lower cholesterol?Are eggs bad for cholesterol?Remember, always consult with your doctor before making any changes. Mentioned in the episode:Schedule a  free health coaching call and get unstuck and clear on what you need to do be healthier:  https://tidycal

    Aug 16,2023 14:56
79. 

    79. #37 | Confused About Your Cholesterol Levels? Get Empowered to Take Charge of Your Heart Health & Understand Your Cholesterol Labs {Part 1}

    This is part 1 of all about cholesterol.In this episode, I share my personal story and my struggle with high cholesterol and I touch on:1️⃣ Cholesterol levels and what numbers to aim for: including total cholesterol, HDL, LDL, and triglycerides. 2️⃣ Lifestyle factors and cholesterol:- Exercise, food, hormones, stress, and smoking.  3️⃣ The power of health coaching and what is missing from conventional medicine Remember, always consult with your doctor before making any changes. Mentioned in the

    Aug 14,2023 13:08
80. 

    80. #36 | Fall into Healthy Habits {My Routine for Food, Fitness, & Mental Well-being

    Starting this week, I'll be releasing two episodes per week!As the fall season is approaching it is a great time to adjust your routines.  Today, I'll be sharing how I create healthy habits in my own life, and you can get some inspiration for your life.  Some topics include: 1️⃣ Variety in Cooking: homemade guacamole, pico de gallo, mango salsa, and more!2️⃣ Morning time ritual and bedtime rules to be on electronics less and get to be on time3️⃣ Creating Downtime for Mental & Spiritual Health: L

    Aug 09,2023 14:36
81. 

    81. #35 | Taming the Sugar Monster {Practical Strategies for Balancing and Reducing Your Sugar Intake}

    Are sugar cravings ruling your life? Are you just drawn to sugar and feel out of control around it?Today I  explore the connection between our emotions and our relationship with sugar, uncover the hidden sugars in our everyday foods, and provide tips for managing sugar cravings.Topics include:[00:02:16] Why we crave sugar[00:03:42] Limit added sugars, focus on natural sugars, & food with hidden sugar[00:08:09] How often should you eat treats? What to eat instead of sugar?[00:11:36] Organifies Gr

    Aug 07,2023 15:47
82. 

    82. #34 | Fat Burning Workouts for a Flat Stomach: Exercises to Lose Belly Fat

    Have you gained weight around your stomach? Do you want to lose belly fat? Are you dreaming of having a flat stomach?  In today's episode, I touch on:The myth of spot reductionFat loss versus weight lossHow much body fat should women have4 types of exercise that help promote belly fat lossMovementStrength trainingHIIT- High Intensity Interval TrainingCore trainingMentioned in the episode:Schedule a  free call and see if the Healthy Habits challenge is for you (If it is past the challenge you can

    Jul 31,2023 14:32
83. 

    83. #33 | 3 Tips to Stop Dieting {Healthy Habits for Weight Loss}

    Are you done with the yo-yo dieting, but not sure what to do to lose weight? Do you want to eat right, feel healthier, and stay consistent? Are you ready to create a healthy lifestyle you can maintain? Schedule a free health coaching call and let’s figure out what those doable habits for you are! https://tidycal.com/micheleriechman/free-coaching-call(Healthy Habits Challenge starts 8/14 for private clients only!  Set up a free call to get started)Topics covered today include:Focus on daily actio

    Jul 24,2023 11:12
84. 

    84. #32 | Daily Habits for Weight Loss {Simple Changes That Make a Big Difference for a Healthier You}

    Do you want to eat healthier and feel better? Are you done with yo-yo dieting, but not quite sure what to do? Are you ready to create healthier habits?Topics included in this episode:- 30-day challenge with her clients centered on movement, hydration, strength training, and picking one nutrition habit, customized to each person- Physical activity after meals can help utilize the food in the bloodstream and regulate blood sugar levels- Sedentary lifestyles are common in society and it's important

    Jul 17,2023 12:40
85. 

    85. #31 | From Stuck to Soaring: Igniting Your Motivation to Lose Weight & Get Healthy {Healthy Life Jumpstart with Maya}

    Do you want to lose weight and get healthy but struggle with motivation? Do you tend to put yourself on the back burner? Do you feel stressed and make no time for yourself? Healthy for Life Membership:  Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.https://programs.micheleriechman.com/courses/fitness-membership In this episode, I health coach Maya on the importance of prioritizing fitness and self-care, especially in her busy life a

    Jul 10,2023 19:09
86. 

    86. #30 | How to Increase Your Metabolism {Burn More Calories and Fast to Maximize Your Weight Loss Potential}

    Are you wondering if it’s possible to improve your metabolism? You know that your metabolism plays a role in weight loss, but not sure if you can actually increase it? Today I’m going to be talking about metabolism, what slows it down, and how to speed it up. Healthy for Life Membership:  Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.https://programs.micheleriechman.com/courses/fitness-membershipSome questions answered in this episo

    Jul 03,2023 11:56
87. 

    87. #29 | What Is Gut Health and How to Improve It with Julie {Best and Worst Foods for Gut Health}

    Are you wondering what gut health is? How you can actually improve your gut health? And want to some of the worst and best foods for your gut? Healthy for Life Membership:  Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.https://programs.micheleriechman.com/courses/fitness-membership Topics in this episode are:What is gut health?How to improve gut healthLifestyle choices such as eating in a relaxed environment and getting enough exerc

    Jun 26,2023 16:54
88. 

    88. #28 | 3 Tips to Eat Healthy on Vacation {Traveling & Eating Out Made Healthy}

    Do you struggle to eat healthy on vacation? Are you not sure how to incorporate healthy eating while your traveling? Do you want to enjoy your vacation but not sabotage your weight loss goals?In this episode, I share my top tips I use for myself and for my clients so they can enjoy their vacation, but also eat well!Three tips for eating healthy while on vacation:1. Starting with a healthy breakfast2. Packing healthy snacks3. Choosing healthy options when eating outAlso discussed:Emphasis on whol

    Jun 19,2023 15:44
89. 

    89. #27 | What to Eat to Lose Weight and Be Healthy {Eat Healthy, Eat Better, & Stay Consistent}

    Are you struggling to eat healthy? Do you want to lose weight, but you are not even sure exactly what you should eat?  Do you want to eat better and stay consistent with healthy habits?  Then tune into this episode as I talk about what different foods you should eat to lose weight and be healthy.   I answer questions such as:What foods to eat to lose weightDoes protein help you lose weight?What to eat for breakfast?Benefits of eating vegetablesWhat vegetables to eat dailyBenefits of eating fruit

    Jun 12,2023 17:33
90. 

    90. #26 | Simple Steps to Lose Belly Fat and Eat Healthier {Healthy Life Jumpstart with Lauren}

    Do you want to lose the belly fat? Are you constantly snacking and not always grabbing the healthiest food? Would like to eat healthier but need to keep things simple and doable? In this episode, I chat with Lauren Rose who struggles with chronic health conditions that leave her in a lot of pain.  She wants to lose 30 pounds and reduce her belly fat.  So we chatted about a couple of simple ways that she can start eating healthier and when we were done talking she said, “This is so doable” and th

    Jun 05,2023 18:01
91. 

    91. #25 | No More Excuses: Quick and Simple High Protein Snacks for a Healthy Lifestyle

    Are you struggling to find quick and easy snack options that are also high in protein? Are struggling to eat right and wondering what are some healthy snacks? Are you tired of relying on processed high-carb snacks that don't provide the nutrition your body needs?Tune in to our episode to learn:How incorporating protein into your snacks can help to eat healthier and feel betterHow protein can help with weight lossHow you can make eating protein simple10 high-protein snack ideasResources:Schedule

    Jun 01,2023 15:01
92. 

    92. #24 | Why Dieting Fails and How to Overcome the Fear of Failure {Lose Weight With Confidence}

    Has dieting failed you? You lose the weight, but eventually regain it? And now, you worry that you will never be able to lose weight and keep it off?Our culture has trained us into believing that the only way to lose weight is to follow an extreme diet and we set ourselves up for failure when we do this.  It’s not you, it’s our culture.  In this episode today, I’m going to be talking about why diets fail and how you can stop sabotaging yourself.Topics discussed include:Why dieting failsDiet fail

    May 29,2023 15:19
93. 

    93. #23 | Maximizing Your Weight Loss Potential: Why It’s More Than Just Diet and Exercise

    Have you tried eating better and exercising, but it just doesn’t seem to work? Do you struggle with staying consistent and figuring out how to fit all into your day? Are you ready to get healthy, but you are just not sure what is missing? In this episode, I’m going to focus on one of the things I commonly see in why people are struggling in their health journey. Today I talk about support and the importance of it when you are trying to get healthy.  Some topics discussed include:Why do we need s

    May 25,2023 14:36
94. 

    94. #22 | Getting Back in Shape and How to Start Working Out at Home {Getting Stronger & Staying Consistent with Exercise}

    Are you a beginner and wondering how to get started exercising? Maybe you have an injury you have recovered from and you are not sure where to start. Would you like to feel stronger and stay consistent with your exercise routine? Today I chat with Melyssa Munday, who was just released from physical therapy after a back surgery and she wanted to continue to build strength in her body, but she wasn’t sure where to start and how to stay consistent with her exercise routine.We will touch on topics:H

    May 22,2023 23:47
95. 

    95. #21 | Weight Loss Hacks: Simple Techniques to Shift Your Mindset and Achieve Lasting Results

    Have you done the yo-yo dieting and felt defeated? Do you feel like losing weight is so hard? Are you just waiting for yourself to fail again? Today I’m going to be talking about how shifting your mindset can literally make all the difference in whether you will succeed or fail.  I want to empower you to start believing in yourself! If you feel like something is missing in your health journey, then this may be the episode for you. I will be talking about:The belief you have in yourselfHow your b

    May 18,2023 12:27
96. 

    96. #20 | Banish Sugar Cravings for Good: 5 Powerful Tips for Beating Sugar Cravings

    Do you ever find yourself mindlessly reaching for a snack when you're feeling stressed or bored? Do you struggle to resist sugary treats even when you know they're not good for you? If so, you're not alone.  In this episode, we'll explore five simple strategies for reducing sugar cravings, starting with a five-minute pause to tune into your emotions and identify your triggers.  You'll learn alternative ways of dealing with difficult emotions, such as deep breathing, journaling, talking with a fr

    May 15,2023 15:05
97. 

    97. #19 | Cravings Sweets All the Sudden? Understanding Sugar Cravings {Healthy Life Jumpstart call with Disa}

    Have you been craving sugar your whole life?  Do you feel addicted to sugar? Do you feel like you go from being super restrictive & trying not to eat sugar to just eating whatever you want?  If you can relate to this, then you are going to love this episode today where I talk to Disa and she shares how she has been struggling with sugar for her whole life. In this episode, I start to help Disa to realize what is the real reason behind her sugar cravings.  A lot of the time we think the food is t

    May 11,2023 20:03
98. 

    98. #18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}

    Do you want to lose weight in a healthy way and keep it off? Are ready to stop the yo-yo dieting, but you are just not sure how?  Are you ready for something different where you can actually get healthy and lose weight?In this episode, we'll discuss how to stop yo-yo dieting and create healthy habits that support long-term weight loss.If you're tired of trying every diet out there and feeling restricted, it's time to ditch them altogether. Calorie counting and obsessive scale weighing are not su

    May 08,2023 14:26
99. 

    99. #17 | The Proven Weight Loss Program for Women Over 40 to Lose Weight for Good & Get In Shape {Wellness Breakthrough}

    Have you ever struggled with weight loss and felt like you're always on a yo-yo dieting cycle? Do you want to lose weight and get healthy, but you're not sure how to do it sustainably? If you're nodding your head in agreement, then you're in the right place. In this episode, we will be discussing the Wellness Breakthrough Program, a sustainable approach to weight loss that has helped women achieve their goals. You will get a better understanding of what sustainable health really means and how to

    May 04,2023 14:27
100. 

     100. #16 | 3 Tips to Get Started With Intuitive Eating So You Can Eat Mindfully and Develop Healthier Habits

     Are you curious about how to get started with intuitive eating? Do you want to eat more mindfully to develop healthier eating habits? Ready to ditch the diets and eat in a way that feels good and is sustainable?  In this episode, I explore 3 practical tips to help you get started with intuitive eating and develop sustainable, mindful eating habits. From tuning into your body's hunger cues to noticing how food actually makes you feel, and the importance of ditching sugar cravings and emotional ea

     May 01,2023 11:07
101. 

     101. #15 | Say Goodbye to Sugar Cravings and Hello to Losing Weight in Healthy Way {Healthy Life Jumpstart call with Emily}

     Are you struggling with sugar and carb cravings? Have you tried intermittent fasting, but it was too restrictive and not sustainable? Are you ready to lose weight in a healthy way so you can keep it off? In this live coaching episode, I help Emily develop some actionable steps she can take without dieting or being restrictive. Topics we touched on are:Intermittent fasting not sustainable and too restrictiveCraving sugar and carbsEmotional eating when stressed outBeginner tips on how to balance y

     Apr 27,2023 23:21
102. 

     102. #14 | 3 Mistakes People Make When Trying to Lose Weight {Healthy Weight Loss}

     Are you struggling to lose weight and keep it off? Maybe you are struggling with motivation to lose weight because you have dieted before and it didn’t work. Wondering what weight loss mistakes you might be making? Discover the top 3 mistakes I see people when trying to lose weight!  Tune in to this episode if this is you:…I follow a strict diet like keto, whole 30, or beachbody, but I can’t stick with it…I have trouble staying consistent with healthy eating and working out…I tend to start a die

     Apr 24,2023 14:05
103. 

     103. #13 | Strength Training for Women over 40: How to Find the Motivation to Exercise when you Hate it {Healthy Life Jumpstart call with Leah}

     Do you hate to exercise? Wondering how to get the motivation to exercise? Do you want to get more strength so your body can feel stronger?  In this episode, I coach Leah through the process of moving from hating strength training to finding a way she can get started!  We touch on these topics:-Building strength as you age-Building strength to prevent injury-Increasing flexibility to prevent injury-Finding the motivation to exercise-How often should you strength train?-Importance of adding in str

     Apr 20,2023 17:51
104. 

     104. #12 | Quick Workouts That Help With Weight Loss for Women in Perimenopause & Menopause

     Curious about the best type of exercise for menopause? Wondering if weight training during menopause is good? Ready to create some healthier habits around exercise? Today I’m sharing my favorite types of exercise and the benefits of each! I share: -What type of exercise helps with weight loss-The benefits of walking and getting more movement in-Why HIIT (High Intensity Interval Training) helps with fat loss during menopause-Why strength training is important as you get older-Weight training in m

     Apr 17,2023 18:45
105. 

     105. #11 | Tips on How to Lose Weight During Menopause {Healthy Life Jumpstart with Marni}

     Are you over 40, and does your menopause journey have you feeling frustrated with your efforts to lose weight? Perhaps you've been exercising and eating healthy, yet the results aren't what you want. Do you just want to comfortably fit into your clothes and feel great in your own skin? Tune in as I coach Marni! Marni was getting some exercise in most days and eating some healthy foods, but she still wasn’t losing weight.  Marni really wanted healthy weight loss and to ditch extreme fasting and d

     Apr 13,2023 26:21
106. 

     106. #10 | Regulating Hormones With Diet During Menopause for Weight Loss & Health

     Do you feel like as you are heading into menopause your hormones are all over the place? Wondering if food can affect your hormones? Are you curious about what you can do to help balance your hormones in menopause? Menopause is a natural transition bringing changes in hormones, which can affect weight and health. Although some changes may be unavoidable, there are ways to help avoid weight gain and improve health through diet and lifestyle changes. Tune in as I share the ways that diet can help

     Apr 10,2023 14:04
107. 

     107. #9 | Get in Shape and Stay Consistent with Quick Workouts at Home Like My Client Elisa

     Do you have some aches and pains and aren’t sure how to get started working out? Do you have no idea how to get started exercising in a way that feels good and you can sustain? Do you tend to start an exercise program and then fall off track pretty quickly?  Today, I’m going to be bringing on one of my personal training clients.  Elisa has been a client for 7 months.  She uses my personal training app where I customize workouts for her to do on her own time and she does a live weekly session wit

     Apr 06,2023 15:23
108. 

     108. #8 | 8 Intermittent Fasting Tips to Get Started and to Reach Your Weight Loss Goals (Part 3)

     Part 3 Are you looking to try intermittent fasting and not sure how to get started? Wondering if intermittent fasting can help with weight loss or menopausal weight gain? In today’s episode, I go over 8 tips to get you started with Intermittent Fasting.I will cover:-How to get started with Intermittent Fasting-What foods to focus on while doing intermittent fasting-The importance of eating nutrient-dense foods while fasting-The importance of hydration while fasting-What time your fasting window

     Apr 03,2023 11:02
109. 

     109. #7 | Intermittent Fasting Benefits: A Powerful Tool for Weight Loss (Part 2)

     Part 2 Curious about the benefits of intermittent fasting? Wondering if fasting can help with weight loss or your hormones? Remember to always consult with your healthcare provider!In today’s episode, I go over:-How does intermittent fasting work?-How fasting helps you use stored fat-The benefits of fasting-Can fasting help with brain fog?-Can fasting help with insulin resistance and balancing blood sugars?-Can fasting help with hormones? -Can fasting help with menopause weight gain?-Does fastin

     Mar 30,2023 13:41
110. 

     110. #6 | Intermittent Fasting Caution {What Risks you Should be Aware Of with Fasting} (Part 1)

     Part 1 of 3 Are you looking to lose weight or improve your health and wondering if intermittent fasting is safe? Are you wondering what the different types of fasting are and if it is right for you? And how can you even get started? In this episode I go over:-Who should not fast-Who should use caution when fasting-Is intermittent fasting good for someone with a history of eating disorders?-Is intermittent fasting safe for women who are still cycling?-My 4 things to think about:The least restrict

     Mar 27,2023 15:31
111. 

     111. #5 | Struggling with Sugar Cravings? [Ditch the Sweets and Stop Stress Eating for Women over 40]

     Are you struggling with craving sugar and sweets? Do you sometimes go to eat one cookie and before you know it you have eaten way more? Wondering how to not crave sugar?  Well today, I’m bringing my friend Charmaine on the podcast.  She specializes in helping women control their sugar cravings.  A couple of months she came inside my private group to share a special workshop with my clients on how to tackle their sugar cravings.  It was so good and so many people walked away with a better underst

     Mar 20,2023 16:20
112. 

     112. #4 | 3 Ways to Eat Healthy When You Are On The Go | Meal Prep Ideas For When You Are Busy

     Do you struggle with just grabbing food that isn’t healthy? Running through the drive-through or just eating pizza for dinner? Would you love some simple meal prep ideas? Wondering how to meal prep like a pro? Want to stick to your meal prep? Well, tune in as I go through my top 3 ways to eat healthy when you are on the go! Healthy prep ahead meal partsWhat parts can you bulk cook on the weekend or at the beginning of the week?  Maybe rice, quinoa, potatoes, butternut squash, hard-boiled eggs, o

     Mar 13,2023 11:29
113. 

     113. #1 | 3 Tips for Losing Weight for Women over 40 Who Want to Fit Back into their Clothes

     Does it feel harder to lose weight as you get older?  Are clothes feeling tighter and you don’t want to move up another size?  Does it feel impossible to lose weight? In this episode, I break down my 3 top tips to help you start taking that first step to start losing weight in a sustainable way without diets.   It gets easy to think that weight loss is impossible as you get older. It’s easy to blame hormones because they sure do change and can affect your weight.  But it is important to check wh

     Mar 07,2023 14:51
114. 

     114. #2 | 2 Tips to Regain Control Around Food and Stop the Struggle for Women Looking to Lose Weight

     Do you feel out of control around food? Have you struggled with food your whole life? Has your weight been a struggle since childhood? Do you frequently have sugar cravings? Or do you find yourself snacking at night whether you are hungry or not? Today, I go over my top 2 tips on how to gain more control around food.  -Why regulating your blood sugar is important-What it feels like if your blood sugar is low-How to avoid the blood sugar roller coaster-How to avoid the “hangry” feeling-How your m

     Mar 07,2023 13:13
115. 

     115. #3 | Do 10-Minute Workouts Really Work? Stop Starting & Stopping Exercise and Stay Consistent

     Do you feel hard-pressed on time and can’t imagine working out to the list? Not sure how you can squeeze the time in to exercise? Do you feel like you have to work out really hard or long to benefit from exercise? Well, then you are n for a treat today! I’m going to be sharing why you don’t need to work out for a long time to get a benefit from it. I’m going to be chatting about:-Why staying consistent with exercise matters more than a long workout-Why starting with just a 10-15 workout will hel

     Mar 07,2023 11:45
116. 

     116. Intro Trailer of Healthy Beyond 40 | Get Fit and Lose Weight for Good

     Are you feeling like as you get older it’s harder to lose weight? Have you tried diets only to regain the weight and then you feel like a failure?  Do you have some aches and pains popping up and wondering if you can do anything about them? Are you feeling stressed and low on energy and wondering how to even get started & stay consistent? In this podcast, you will discover how to break free from the diet culture, lose weight, and keep it off in a healthy way.  My mission is to empower women to t

     Feb 26,2023 02:48