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Wearable technologies can be helpful workout tools for people of all ages.

Whether you are an elite athlete or a Superwoman looking to live her healthiest life, wearable technologies can be an accessible way to plan, modify, and measure workouts.

While wearable heart rate monitors are largely accurate when it comes to heart rate, are they accurate for tracking calorie expenditure?

Today, we’ll dive into the science of heart rate monitors and calorie expenditure tracking.

Many athletes and trainers tout heart rate monitors as the next best thing for improving workouts.

Undoubtedly, you’ll see many high-level athletes and gym-goers alike using them during their workouts.

Now, there are so many different wearable heart rate trackers available it can be difficult to know which to choose or if they are even necessary at all.

Will a heart rate monitor help you reach your goals as a Superwoman?

Today, we’ll explore the link between the thyroid and menopause.

Our bodies change in many ways as we get older, and for many women entering menopause, this can be difficult. While it’s still very possible to live a healthy, happy life well into your golden years, it’s important to know how the body’s processes change during menopause.

By understanding how the thyroid impacts weight in menopause, Superwomen like you can implement the most effective exercise, nutrition, and mindset strategies.

Additionally, the different symptoms produced by too much or too little thyroid activity are very similar to those experienced as women enter menopause.

Today, we’ll explain what mind dumping is and why it’s so valuable for clearer thinking.

The human brain is extraordinarily powerful, but it can only hold so much information at once.

Trying to keep every thought, every worry, and every to-do task in our minds is a recipe for overthinking and anxiety.

Being able to clear your mind is essential for focus and productivity, but it can be easier said than done.

Transforming your life by transforming your nutrition, exercise, and mindset is a difficult undertaking. Yet, it is an incredibly rewarding process. Learning how to properly gauge body transformation progress is key in determining whether your lifestyle changes are working for you.

When creating your SMART goals for body transformation, measuring progress is crucial. You must keep track of your progress to stay motivated and find areas for improvement.

Unfortunately, many people gauge progress all wrong.

When entering your body transformation, it’s natural to think about the numbers on the scale. However, measuring progress with the scale will not show you the whole picture.

We have learned since our childhood about the importance of getting our “vitamins and minerals”. While we then often learn the importance of vitamin c for immune function and the roles of other vitamins, we typically do not hear as much about how trace minerals and micro-nutrients impact our bodies.

For all of us, but especially for pre and post-menopausal women, trace minerals and micronutrients are essential. Without getting the minerals you need, you will not be able to enjoy a successful body transformation after 48.

Minerals and trace elements are involved in hundreds of biological processes, but why are they so important for muscle development?

Today, we’ll share everything you need to know about trace minerals and micro-nutrients. We’ll also go over ways to get more in your diet.

Setting goals is essential for helping us live happy, healthy, and fulfilling lives.

But creating your goals is just the beginning. Once you set them, goals can be hard to stick with.

At first, losing 10lbs or getting up at 6 am every day sounds like great goals. But when the alarm clock goes off or the time for the gym comes, suddenly goals can seem so far away and hard to stick to.

The inability to stay consistent with goals is why 80% of people fail their New Year’s Resolutions.

Immune-boosting foods are key to focus on year-round. Your immune system is essential for staying healthy. It’s what recognizes illness or infection and swiftly responds to get rid of the intruder. Many times, we are not even aware of our immune system’s work, because it kills off bacteria and viruses before we feel any symptoms. Even when we do get sick, the symptoms we experience are the immune system’s defenses against the illness, and what ultimately help us feel better.

In conjunction with lifestyle modification, strengthening your immune system is one of the best ways to prevent illness and infection. Boosting your immune system does not require some magic solution, it starts at the grocery store.

Garlic adds a distinct flavor to foods, but it’s also valuable for your immune system. It contains allicin, a strong antibiotic that’s released when the cloves are crushed. For many years, it’s been used as an antibacterial and antifungal agent. Packed with calcium, potassium, and sulfuric compounds, it’s been touted as a powerful immunity-boosting food. Garlic is most beneficial for the immune system in its raw, uncooked form.

The benefits of strength training are vast. Strength training has a stigma for being all about the bulk.

Many people avoid strength training because they fear “getting too big” or getting injured.

In reality, strength training is an essential part of a healthy lifestyle for men and women of all ages, and it only becomes more vital as we age.

Strength training is not just for athletes or bodybuilders, it is something that can greatly benefit your daily life.

A good morning routine takes a little effort to develop, but it pays off powerfully. A morning routine can give you that great start, every day, like clockwork.

These 7 tips will help you develop a morning routine that can really change your life.

Setting yourself up to win takes intention. Successful people adopt patterns of behavior that help them realize their dreams.

No matter what your goal is, you need structure and consistency to reach it.

One of the biggest mistakes people make when starting their body transformation journey is failing to create daily routines.

Setting yourself up for success is not about huge changes, it is about consistent daily habits. What you do day in and day out will determine the heights you can reach.

One of the biggest challenges to working out is finding the time.

While you may not always have time for a two-hour workout, the reality is that we all have the time to fit in the recommended 30 minutes per day (or 150 minutes per week).

The real issue is not that we don’t have time, it’s that we don’t always want to work out during the time we have. Too often, we leave exercising for after work, and then when the time comes many other things demand our attention and tap our energy by the evening.

To succeed with your health and fitness goals, you have to find a time that you can consistently workout, which begs the question: what time is the right time of day to train?

These 7 questions will help you along the path to identifying, eliminating, and replacing the mental obstacles and limiting beliefs in your life.

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We all strive for success.

Whether in work, education, fitness, or beyond, success is a key motivator for many people.

But the definition of success we often forget to assess is the difference between committing to winning and trying not to fail.

To achieve our full potential, we must head full force toward winning, instead of away from failure.

JOC Superwomen body transformations are incredibly impressive, but we get one common question. “Why am I not losing weight?” Many women that set out on their body transformation journey are looking to shed fat, tone muscle, and become overall happier and healthier people. It can be incredibly frustrating to stick closely to healthy eating and calorie tracking but not see the results you’re looking for. This is why we developed our own calorie calculator.

According to the common rhetoric, burning 500 more calories than you consume each day should result in 1lb of fat loss per week. Here’s the problem, that “conventional wisdom” isn’t accurate. You must consider the adaptive nature of metabolism, that your metabolism slows as you eat less.

We get it, it’s important to shed the extra weight and tone up, but weight alone won’t transform your body. It’s critical that you understand body composition and type when embarking on your body transformation journey.

Not to be the bearer of bad news, but if you base your fitness goals on weight alone, you’re setting up yourself for failure. But don’t worry! Focusing on body composition is the key to a successful body transformation and realistic end results.

The best way to know how far you can go is to highlight how far you’ve come. With our greatest well-wishes, enjoy our year in review worksheet designed to honor you.

In this series of five yoga moves, we think about people or experiences that we feel truly grateful for and allow the gratitude to grow as we focus on it.

Sometimes things get tough to handle. We may feel disheartened, sad, or even hopeless to achieve our goals. It is at these times of uncertainty that it is important to remember what we are grateful for and what keeps us motivated to be the best we can be.

This downloadable is a gratitude list. Complete the list by providing answers for each category and a brief description of why they were chosen to fill the slot.

Good things happen when gratitude is incorporated into one’s life. This is particularly true for children, as building a sense of gratitude can be an excellent way to boost resilience, enhance well-being, and encourage a positive outlook on life.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Focusing on your present moment experience goes beyond simply trying to find pleasure. The practice of being engaged, focused, and present is in itself a steadying and soothing sensation. With this kind of awareness, you can practice being present during any of the following conditions:

This worksheet takes you through the steps to enjoying what is in front of you; what you are experiencing in the moment.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

The gratitude jar is a stunningly simple exercise that can have profound effects on your well-being and your outlook on life. Over time, you will find that you have a jar full of reasons to be thankful for what you have and enjoy the life you are living.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Happiness isn’t created by getting something you don’t have, but by appreciating what you already have. In this handout we explore what overlooked blessings you have to be grateful for right now.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Having a gratitude trigger helps you remember the things you are grateful for. It will bring you out of your head and into the present moment, giving you something to focus your attention on. It can also act as a switch to more positive thinking. When you flip this switch multiple times a day, you will likely find that your average day has become much more positive.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

This handout provides you with a tool you can use to help you identify your physical hunger cues and be able to respond to your hunger cues in a loving and compassionate way.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Recognize and label judgments for what they are.

– Give judgments lots and lots of space.

– Give your judging voice a name and learn to pick out the tone, timbre and nuances of its way of speaking.

– Be kind, gentle and compassionate with yourself. Trust your basic goodness.

In this handout we ask you to reflect on your down time. Do you have a hard time relaxing? We ask you to examine the obstacles that stand between you and your mental well-being?

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Brain research shows that positive emotions, like gratitude, can benefit our bodies and minds. Feeling grateful for what we have (instead of obsessing about what we don’t) helps with many different aspects of our lives — like relieving stress and boosting determination to try again when things don’t work out the way we want.

This worksheet can help you start thinking about gratitude. The act of writing down feelings of gratitude can reinforce this powerful emotion.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Throughout our day it is easy to get wrapped up in bouncing from task to task, becoming highly stressed, exhausted or emotional without even being aware of it. 

By taking a moment to stop what we are doing and mindfully pause we can become more focused, aware, and direct our attention where we want it to be. Pausing mindfully can also help us regulate our emotions so that we do not further exacerbate our stress or destructive mind states.

Looking for a new way to foster gratitude? In this worksheet we give you 5 ways to embrace and express your gratitude.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Everything affects everything so everything in our life affects our physical transformation. The JOC Wellness Wheel gives us the opportunity to identify our wellness across all domains of life.

Just put an ‘x’ on the scale for each domain of your life (where 1 is very unsatisfied and 10 is completely satisfied in this domain). By doing this every month we can deepen our tracking and make sure we’re winning in every avenue of our life.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

In this worksheet, we reflect on what impact our own mood has on other people and how we respond to the moods of others.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

In this worksheet we reflect on the positive aspects of our life and question the things that we worry about.

https://jocoaching.life/joc-gratitude-and-positivity/

Alkaline foods and water must be consumed in order to provide nutrients the body needs to neutralize acids and toxins in the blood, lymph, tissues, and cells.

When pH balance inside the body is ‘out of balance’ the body tries to correct that sensitive pH balance. That process shows up as uncomfortable symptoms, including colds, flues, allergies, diseases, viruses, and bacteria.

In this info sheet we give you 7 Sure-fire ways to benefit from an alkaline diet.

Practicing gratitude can yield a variety of physical and emotional benefits, including increased happiness, optimism, and determination. Being grateful can also reduce stress and improve sleep and immune functioning. By writing someone a letter of gratitude and reading it aloud to him or her, you can experience firsthand the benefits of being grateful. Studies by positive psychologist Martin Seligman have even reported that the effect of doing this just once can last for weeks!

In this exercise, you will write a letter to someone you appreciate – typically, a person who has made a difference in your life, and to whom you feel grateful. Ideally, you’ll then read your letter to the recipient to have a greater impact.

https://jocoaching.life/joc-gratitude-letter/

As we age, we become more susceptible to such things as heart disease, osteoporosis, diabetes, and arthritis. However, medical research has shown that proper nutrition can slow down and even prevent many of these ailments.

In this information sheet we look at how we can achieve a healthier life by planning for better nutrition in our diet.

In this worksheet we reflect on our experiences of hard work, conflict, suffering, and unfairness we must live with. Based on these experiences we think about what action we can take to address these experiences and thoughts to serve our happiness and positivity?

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

When it comes to understanding and determining rep counts, the following phrase is very common:

“I’ll just follow a plan that tells me exactly what to do so I don’t have to know much about the why of it all.”

Does that phrase ever come into your mind when you enter a fitness program? You just go along with the program on an app and hope it helps you develop the shape that you’re looking for. In the following weeks, as you obediently complete your workouts, you either feel like nothing’s really happening or like it’s far too much work, all the time and you’re excruciatingly sore for days on end.

The chances are, you’re not understanding where your current level of fitness is and how you should be approaching your rep counts to help you accomplish a lean, strong body at a pace that makes you feel like you’re on fire – in good way!

You want your body to be an outward representation of the Superwoman you are. There are so many stereotypes about women over their 40s, and the impact of menopause is real, but there are also ways to keep your body strong.

Your body transformation is a powerful physical and mental journey that you can take to get the body you deserve, but most women make a big mistake. A lot of women enter their body transformation with far too much emphasis on the scale.

We get it, it’s important to shed the extra weight and tone up, but weight alone won’t transform your body. It’s critical that you understand body composition and type when embarking on your body transformation journey.

Have you ever set a goal that you did not reach?

No matter how dedicated you are, achieving goals of any kind is hard, but achieving body transformation goals is especially challenging.

To set yourself up for the best women’s body transformation possible, you must set your goals correctly. Poorly setting your goals will set you up for failure that is frustrating and discouraging. It’s easy to lose confidence when you don’t meet your goals and to believe that the problem has to do with you. Few times this is the case, most often Superwomen like you simply need to set SMART goals.

Today, we’ll discuss the importance of setting SMART goals for your body transformation.

After a very challenging year, we are finally approaching a new one. For many people, the new year represents a fresh start and a time for a change. In hopes of reaching new heights, accomplishing bigger goals, and improving as a person, many people set New Year’s resolutions.

But a whopping 80% of New Year’s resolutions fail.

Many people set out with great intentions for improving themselves, but life and all of its ups and downs quickly get in the way. Within a few months, the resolutions are by the wayside.

Does that mean that your body transformation and health goals are doomed to fail? Far from it! By wielding the power of reflection, you can set yourself up for a powerful year.

“BE-THIS” is an acronym that stands for six powerful grounding skills (Breath, Emotion Touch, Hearing, Intentional Stretching, Sight/Smell) that put you in touch with all your senses. This lets you redirect your attention away from anxious or negative thoughts and focus on your surroundings in a more positive way.

Use “BE-THIS” when you notice emotional overload, such as when you are feeling highly anxious.

In this worksheet we go through the four steps to BE-THIS.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Estrogen is a hormone that is essential for overall functioning in both men and women. The three types of estrogen, estrone, estradiol, and estriol all play different roles in our bodily functions. They help to regulate our journey through puberty, fertility, and menopause. This vital hormone reduces the risk of colon cancer and heart disease, while also helping us regulate body temperature, muscle maintenance, blood flow, collagen, and more. We’re going to cover why estrogen boosting foods are so critical during and after menopause.

It’s no secret that our bodies go through immense changes during menopause, and one change involves producing less estrogen. Menopause is characterized by very low levels of estrogen, which can lead to many mental and physical issues including anxiety and low mood. While there are medical interventions that may be prescribed, ultimately losing estrogen at menopause is a natural process.

However, nutrition is a safe and effective way to get some more estrogen to help you during your body transformation journey. Today we’ll discuss why to consider eating estrogen boosting foods and which foods are best.

Equanimity is the ability to maintain your calm or maintain your inner peace, regardless of what’s going on in the world around you. So, whether the environment is noisy and chaotic, or whether you’re going through some frustrating experience, the ability to stay calm, to maintain that inner peace, to not react with frustration, or anger, or hatred, but just keeping that in our balance.

In this information sheet we look at ways we can achieve equanimity.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Your body transformation is a personal journey to better health and confidence. But there’s often one thing that creates many obstacles to a successful body transformation: habits.

That’s right, even the smallest habits can make or break your journey. Habits are seemingly small, but they propel us through the day. What you eat for breakfast, when you eat, how you prepare for the day, those are all habits, and your body transformation journey is all about incorporating new positive habits.

But old habits are incredibly hard to break. It’s why so many people struggle to stop smoking or eating dessert after every meal. Habits are so challenging to transform because they become automatic. Once you’ve created a habit, you no longer need to choose to engage in it each time.

That’s where the power of metacognition comes into play, metacognition is the key totransforming habits.

Mindfulness practice often embodies eight attitudes. These attitudes contribute to the growth and flourishing of your mind, heart and body so it is important to understand and recognize the defining points of the eight attitudes of mindfulness.

There is a difference in how your mind and body feel when these attitudes are present as opposed to when they are not.

In this guide we lead you through exercises and knowledge to deepen your meditation experience and enrich your life.

Hey there!

Welcome to your Thankful Thanksgiving Recipe Guide. This year is a little different considering many of us are staying home for Thanksgiving, but that doesn’t mean you can’t make this an intentional, enjoyable day with healthy recipes made with ingredients your body will thank you for!

Tag me on Instagram and show me your recipes! I’m excited to see how you’ll add your own personal touch.

Happy Thanksgiving Superwoman – make it one that you feel thankful for.

JOC Superwomen body transformations are incredibly impressive, but we get one common question. “Why am I not losing weight?” Many women that set out on their body transformation journey are looking to shed fat, tone muscle, and become overall happier and healthier people. It can be incredibly frustrating to stick closely to healthy eating and calorie tracking but not see the results you’re looking for.

According to the common rhetoric, burning 500 more calories than you consume each day should result in 1lb of fat loss per week. Here’s the problem, that “conventional wisdom” isn’t accurate. You must consider the adaptive nature of metabolism, that your metabolism slows as you eat less.

To really see the results you want, you’ll need to establish your resting metabolic rate. Today we’ll break down why doing so is important and helpful.

The COVID-19 pandemic has been a challenging and frightening time for us all. It’s disrupted our daily activities and hobbies, including going to the gym or exercising in public. It may be easy to throw in the towel and just wait until your favorite group class opens back up, but now is actually the most important time to stay active. While fitness is always important for health, it can also help protect us against COVID.

Read on to learn more about the importance of fitness during the pandemic, and how you can exercise safely.

Exercise has many benefits for our mental and physical health at all times. For example, fitness helps with:

It’s time to do something for YOU! As a Superwoman, you’ve spent so much time helping others and making sure they are where they need to be. Whether you are a mother, grandmother, aunt, friend, or anything in between, you’ve always been a pillar of strength and support for others.

As you age, it’s important to give back to yourself. You are not just a Superwoman for everyone else, you are a beautiful, incredible woman that deserves to feel that way.

Your body transformation is a time to become the Superwoman you truly are from inside out, but the journey is not easy. With the demands of daily life pushing back, it’s easy to get off track and fall off of your body transformation.

That’s why you need accountability. Accountability will help you stay on track and follow through with your entire transformation journey.

With mindful eating, we develop kind-awareness of our experiences, physical cues, and feelings about food. Shifting from being controlled by food to being at ease.

This downloadable will help you practice a short body scan, checking in with your body to help settle the mind and notice what physiological sensations and emotions might be present.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have low glycemic indexes.

In this handout we breakdown where different foods fall on the glycemic index to help you make the choices that are best for your body.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

For many women, weight loss and body composition are critical components of their body transformation. Especially for those looking to achieve a body transformation over 40, weight is often a primary objective. In addition to a nutrition plan for body transformation, you’ll want to incorporate exercise as well. And that leads to a fitness question as old as time: cardio or weights?

Understandably, you want to get the most punch for your time and choose high-calorie workouts, but not all calorie burn is the same.

Here’s what you need to know about cardio vs weights for calorie burn during your women’s fitness body transformation.

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Affirmations help us to develop a positive mindset and break down the barriers that negative thinking puts up in life. Positive affirmations remind us of the joy of life and affect our subconscious mind so we can grow our capacity to create our own successes and shape our own reality.

Use this handout to select a positive statement to repeat daily or as inspiration to create your own.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Your body transformation is a chance for you to become the Superwoman you are from the inside out. Mature women have unparalleled experience, wisdom, and compassion for others, but they often lack this same compassion for themselves. Lack of self-compassion and poor self-image impacts body transformation success. It hinders body transformation, making the entire process feel like an uphill battle.

It’s understandable to struggle with your changing appearance and energy that accompany menopause, and many women wonder “is body transformation possible?”

With a positive self-image and self-compassion, body transformation is not only possible, it is empowering and freeing.

But body transformation motivation all starts with self-image. Here’s how self-image impacts body transformation.

Our body’s internal system needs a PH of just above 7.0; our immunologic, enzymatic and repair mechanisms all function at their best in this alkaline range.

In this handout we discuss what happens if our body becomes too acidic and how we can balance it with a more alkali diet.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Nobody can improve their quality of life if they don’t believe in themselves. Increasing your self-esteem has an impact on all areas of your life.

Journaling for self-esteem enables you to  bring positive ideas to life, improving your mood, your body, and your mental health.

In this handout, we provide you with writing prompts that give you the chance to reflect on the positive experience you have each day and what an amazing superwoman you truly are!

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Aging is a normal and healthy process in life. Getting older means gaining experience, appreciation, and most importantly that you are still able to enjoy life and your loved ones. But for as many great qualities come with age, several doubts surface as well.

Menopause does change your body, and it can often disrupt your self-confidence. Slowed metabolism, weight gain, and reduced muscle mass are all symptoms associated with menopause that can make you lose sight of the Superwoman that you truly are.

The end result is a huge myth surrounding fitness for older women.

Let’s break down the truth about fitness-related injuries for women over 48.

A lack of self-compassion is common in our highly competitive society. By learning to treat ourselves with kindness and compassion we can increase our contentment, emotional well-being, resilience, and courage. This exercise is designed to help cultivate and promote self-compassion through writing.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Nutrition is always important for taking care of our bodies, but it becomes even more paramount as we enter our older years. Where we may have been able to shrug off heavy meals in the past, these meals have a much different impact as we get older. For women over 48, menopause means many changes that can be difficult to deal with. Focusing on a fulfilling, yet healthy diet is one of the best ways to mitigate the side effects of menopause and enjoy the health you deserve.

One aspect of nutrition to focus on is the glycemic index of foods.

What exactly is the glycemic index and why is it so important for women over 48? Read on to learn everything you need to know about low glycemic foods.

With mindful eating, we develop kind-awareness of our experiences, physical cues, and feelings about food. Shifting from being controlled by food to being at ease.

Use this worksheet to analyze your own physical cues of hunger, your cravings, and your experiences with when, what, how and how much to eat.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Understanding your body requirements is an invaluable tool for developing fitness. Your daily body requirements include vitamins, minerals, protein and fiber. Vitamins and minerals are the elements that are necessary for chemical reactions that unlock energy or enable growth. Although your body can store some vitamins, a regular daily intake is important because some of the most vital vitamins, B and C, are water-soluble, so are quickly flushed out of the system. In this handout we talk about what factors can affect the number of calories your body requires.

Come join us! If you really want to get the most out of this material join our Superwomen Transformation Facebook community.

Being a mature woman does not mean you have to give up your dream body. Understandably, life gets ahead of us sometimes, making it hard for you to be the Superwoman you really are. Still, there are a few tips for body transformation success so you can get the body and health you deserve.

Body transformation is all about looking and feeling like the Superwoman you are. It’s all about the process you must take to find your best body through personalized fitness, nutrition, and self-love. Body transformation is the journey to becoming your true strong, confident Superwoman.

Holistic health and wellness boil down to a lot more than exercise and nutrition. While taking care of our bodies from the outside is essential, the process truly begins inside.

Goals are the topic in body transformation, and most of us understand the value of setting goals. However, goals are only part of the equation. To experience our full potential and live life to the fullest, we must set intentions and express gratitude. Intention setting and expressing gratitude are key components of your journey to mental, physical, and emotional health.

Setting and measuring goals is important, but it’s only part of moving the needle forward toward what you want. To make these goals even more powerful, you must set intentions to them. Intentions align with your goals, and they are the intangible driving force that guides your actions. You cannot exactly “measure” or calculate intentions like goals, you feel them instead. Effective intention setting evokes a powerful emotion that empowers your mind and heart to drive toward your goals.

Have you ever felt that the struggle of getting and feeling fit increases with age? If you’re like most women, you notice some changes as you face the difficult time of menopause. It can seem like no matter what you do and how hard you try, you can’t be the Superwoman you are meant to be. Menopause is a transformational time, where you will battle the many physical and psychological changes. Many women in their 40s and beyond will struggle to stay strong and keep the fat off their waist, hips, and thighs. Even women that exercise and try their very best to eat right can fail to see the results they deserve. The truth is that you may be destroying your metabolism. Here’s what you need to know about having a higher metabolism after 48.

When you eat food, your body has to turn it into energy to use, and it does this through the process of metabolism. Your body combines oxygen with the calories in your food to release the energy it needs to do every single activity from breathing to adjusting hormones, and repairing cells. The energy you need for your basic functions is pretty consistent, and it’s called your basal metabolic rate. It’s a natural process that your body is excellent at adjusting to your unique body. Body size, sex, and age are all cited as factors that determine metabolism, but the common theme is that people with more muscle mass and less body fat burn calories faster and have a higher metabolism. A higher metabolism sounds great! So what’s the problem?

While your metabolism is fairly consistent, there are some monumental changes that occur at certain times. Yep, you guessed it, menopause dramatically affects your metabolism. As you go through menopause, your estrogen levels drop. There is a widespread myth that women tend to have lower metabolic rates because estrogen slows down metabolism… but this could not be further from the truth! Lower estrogen levels are associated with reducing the metabolic rate, and menopause is one culprit for dropping estrogen levels. Menopause is also marked by muscle mass loss, and difficulty building and keeping muscle. The less muscle you have, the slower your metabolism will be, and the harder it will be for you to lose and keep off excess fat. The same high-calorie meal you used to eat and burn off quickly will now be turned into fat and stored. Lastly, the speed at which you use up energy during exercise declines. The same workout you did in your college days will not burn as many calories for you after menopause.

Once menopause hits, it can put a damper on your fitness goals and passion, but it doesn’t have to. Yes, our bodies change as we age, but we can adjust our mindset, nutrition, and exercise to keep us as healthy and happy as possible. There’s no magic pill, but there are ways to put in a little sweat equity and improve your metabolism at any age. Some ways to better your metabolism after 48 include:

Getting older means a wealth of exciting positives like hard-earned wisdom, financial prosperity, and deep, loving connections with lifelong friends and family. But it also means you are getting ready for the hormonal roller coaster ride of menopause! Our Free Body & Mind Transformation Guide for Women in Menopause will show how you can reclaim your health and your life to become the real-life Superwoman you’re meant to be. The “Big M” brings with it a host of upsetting physical, psychological, and emotional changes that can negatively impact your quality of life. But do these hormonal changes have to impact your mental wellbeing and self-confidence? Does making lasting changes towards staying healthy to have to feel like an overwhelming challenge?

No matter how hopeless you might feel, there’s always a light at the end of the tunnel! Using the right tools, you can look and feel amazing—with more confidence than ever before.

Transformational exercise offers a new outlook on staying fit—it’s not just mindless reps and cardio, ladies! The purpose-driven philosophy behind this Transformation Guide for Women in Menopause is designed to help you create lasting lifestyle changes that support your goal of a strong, confidence-packed menopause journey. The process of changing your body and mind is NOT easy, but you have the unique power to dig deep and put in the work to achieve amazing results.

Menopause can cloud your self-confidence, take a toll on your energy, and negatively impact your body image. But it doesn’t have to! You can smoothly navigate this new chapter of your life by changing up your lifestyle, fitness, and nutrition routines. Here are some tips to help you stay healthy, lose weight during menopause, and achieve your definition of the ideal body

Your metabolism changes drastically when you approach and transition through menopause. That’s what traditionally makes it so challenging for women who want to maintain or lose weight. Fortunately, finding your resting metabolic rate can help!

Resting metabolic rate, or RMR, can help you recalibrate your nutrition plan. This number identifies the rate in which your body burns energy while at rest—completing basic functions like respiration and circulation. In short, it’s the bare minimum energy, or calories, your body needs to operate while maintaining your current weight.

You can find handy RMR calculators online which use your height, weight, age, and gender to estimate your RMR. You can also use the Harris and Benedict equation to calculate RMR for women:

How did you envision your 40s and 50s? Probably not with hot flashes, weakened bones, unexpected weight gain, and emotional fluctuations that make it challenging to ‘run the world’ like you always have.

We’re here to tell you menopause doesn’t have to steal your joie de vivre! You can combat these obstacles with a handful of invigorating, strength-building exercises for menopause symptoms. By incorporating the following ten exercises for menopause into your fitness routine, you’ll feel empowered to face your life with the strength of the Superwoman you are!

At JOC, we recommend a routine that mixes body weight, free weights, and some weight machines. When working with any type of weight, it’s important to select the ideal heaviness for your body. You want to find a weight that is just right. A weight that’s too easy to lift doesn’t use your workout time efficiently. On the flip side, going too heavy can lead to serious injury.

New to the gym? Many first-timers of our report feeling a twinge of intimidation when it comes to navigating bizarre-looking weight machines and other unfamiliar fitness equipment. Have no fear! After reading this guide, you’ll feel fit to face any gym session with confidence.

Hot flashes—an uncomfortable and unwelcome symptom of menopause that manifests in more than two-thirds of mature women. This sudden surge of intense heat can leave you sweaty, irritated, and wishing you had a portable walk-in fridge! While many women accept them as part of the natural process of menopause, you don’t have to just sit back and suffer, Superwoman. You can take charge of your health to lessen the negative symptoms of menopause—including hot flashes.

Hot flashes bring about an uncomfortable feeling of heat that bubbles uncontrollably up your arms, neck, and face. When your body experiences a rapid increase in temperature, it immediately instructs its systems to initiate a cool-down sequence. This causes your body to break out in redness and an unpleasant sweat. Not only are hot flashes marked by this rapid temperature swing, but they also bring on a spike in heart rate. For some women, this means a wave of anxiety that will ruin even the most cheerful day.

Hot flashes can happen at any time of the day or night. They can interrupt a meeting at work or a nice dinner out. “Night sweats” can even wake you up from a restful sleep. Since hot flashes can intrude upon your life for an average of seven to ten years, it’s important that you understand some of the main causes. And, more importantly, learn easy, all-natural remedies you can use to stop those pesky hot flashes in their tracks!

Although doctors do not fully understand what triggers a hot flash, there are certain things you can avoid to reduce the severity. We encourage all mature women to invest in their health and explore the 3 core principles of The JOC Method: Fitness, Nutrition, and Mindfulness.

Losing weight while maintaining lean muscle is on every woman’s goal list, right? In our lifetime, most of us will try an average of 162 diets! We tap into fad eating trends (that never last!) and test out trendy workout plans (that don’t seem to work)—only to wind up back at square one.

How can we put an end to this ineffective cycle and finally shed those stubborn lbs for the best women’s total body transformation? While “weight loss” is the ultimate goal for many women transitioning through menopause, in reality, we are looking to lose fat without sacrificing precious toned muscle.

Ladies, it’s time to hit the pause button on crash or extreme diets and get to the bottom of how our bodies manage fat. With this knowledge, you can finally achieve a true body transformation without dieting.

The body was designed to survive, and it loves to have a back-up plan in place for every system. Our bodies also love to plan ahead. That’s why it is so good at storing fat—just in case times get rough and you don’t have enough food to eat. Holding onto that extra fat is the last resort for nutrition.

Let’s face it, getting older isn’t easy. Neither is staying active during menopause. Your body experiences new physical changes. Your mind can feel clouded with thoughts of “what we used to be.” Everyday tasks can feel more difficult and less enjoyable.

Of course, this can all take its toll on your self-worth! But does menopause automatically mean everything must feel like it’s spinning out of control? NO! With the right exercise routine, you can regain control of your life and wake up feeling amazingly strong every morning.

We understand how challenging it can be to reach your goals during and post-menopause. Unbalanced hormones make it an especially exhausting period of life, and many menopausal women sometimes feel like they just want to throw in the towel on exercise. Plus, the low feelings of self-worth make it difficult to stay motivated to do anything, let alone stay focused on a fitness routine.

It doesn’t have to be this way, Superwoman! Studies show that staying active during menopause can actually boost your confidence for good. Here’s why.

Do you suffer from osteoarthritis? Unfortunately, Menopause reduces the amount of cartilage in your joints, which can cause uncomfortable and painful swelling during activity—bringing these symptoms on for the first time or exacerbating them. Luckily, your diet can help improve your osteoarthritis.

You truly are what you eat, and picking the right foods is so important to your energy levels, joint health, and overall state of mind. The following fresh foods are a hallmark of any body transformation diet:

Plant-based, whole foods are so beneficial that researchers recently performed a study on their effects on the overall symptoms of osteoarthritis. Here’s what they found:

It’s no secret that our metabolism starts to slow as we age. While this phenomenon impacts both genders, women bear the brunt of it. Especially as your metabolism transitions through menopause.

As your muscle tone starts to wane during menopause, metabolism gradually slows too. You may feel as though you just don’t have the strength you used to—but it doesn’t have to be this way, ladies!

Our muscles power our movements, but they are also the furnace feeding our energy levels. A higher percentage of lean muscle mass in the body translates to a higher metabolism. This keeps your energy levels high, your body running hot, and burning more calories all day long. However, during menopause, muscle deterioration is the main reason for a slower metabolism.

Regular strength training can help increase muscle mass during menopause but there is another factor many women don’t consider—your nutrition—especially one that is pH balanced.

Menopause is a challenging time. Not only do Superwomen like you have to deal with the psychological stresses of menopause, but they also have to deal with the physical havoc that menopause can wreak on the body.

Due to this, many women in their 40s and 50s struggle to keep their bodies strong, They’re also frustrated by increases in fat accumulation around the waist, thighs, and hips.

In order to combat menopausal weight gain, most women do their best to stay active and eat right. However, even the most active women can still fail to see the results they’re looking for!

It’s not that their efforts are totally in vain. After all, a good diet and active lifestyle will improve virtually anyone’s health. But there’s something that happens to menopausal women’s bodies that makes their fight for physical fitness harder than expected. The challenge lies in their muscle tissue.

If you’re like most women, you decide how well you’re doing at losing fat by stepping on the scale every day. STOP! While it’s tempting to judge yourself based on that number you see, there is much more to fitness, Superwoman. Weighing yourself obsessively can be detrimental to your progress because it messes with your head.

The number on the scale is in NO WAY a trustworthy measurement of how well you are doing at reaching your fitness goals.

Here are some reasons why your weight might go up or down:

There’s one reason why your weight doesn’t matter that we haven’t mentioned yet, but it’s the most significant reason of all. The truth is, you can be losing overall body fat yet actually be gaining weight at the same time. How is this possible? Keep reading for the surprising answer, Superwoman!

One of the most uncomfortable symptoms of menopause is the hot flash, which can be brought on by food, temperature changes, or strong emotions.

When women experience intense hot flashes, their doctors often recommend hormone therapy. However, this treatment comes with its own risks, and many women are hesitant to try it.

This brings us to alternative ways to alleviate the symptoms of hot flashes. You can often kick hot flashes naturally just by changing your Superwoman lifestyle! There are a few common-sense tactics that you can practice. For example, you can:

Unfortunately, you can’t always pinpoint where your hot flashes are coming from. When this is the case, we here at JOC urge you to try practicing mindfulness. Why?

Have you ever cut back on fat or eaten fat-free foods in order to lose weight? Remember those hunger pains just a couple of hours after eating? How you just couldn’t stop thinking about your next meal? Did your cravings seem to be getting worse because you were denying yourself what you really wanted?

A healthy nutrition plan should never leave you feeling like you have to deny yourself delicious foods! Yep, fats can actually be good for you, Superwoman! You just have to make smart choices about which fats you use to fuel your body.

In this post, we’re going to discuss just how fats can benefit your body, including the top 3 healthy fats for weight loss.

The reality is that we all need fats in order to maintain a healthy diet. Study after study has proven that fats: