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Free tips and ideas for eating healthy, exercising well, and improving your mind and body after 48.

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The Impact of Thyroid on Weight for Menopausal Women

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 […]

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The Value of Mind Dumping for Clearer Thinking

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 […]

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How to Properly Gauge Body Transformation Progress

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 […]

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The Impact of Trace Minerals and Micro-Nutrients on Muscle Development or Protein Synthesis on Pre- and Post-Menopausal Women

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 […]

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How to Stay Consistent with Goals

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 […]

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5 Immune-Boosting Foods

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. […]

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7 Benefits of Strength Training That Affect Your Daily Life

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 […]

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7 Steps to Mastering the Morning

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.

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Setting Yourself Up To Win

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 […]

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What Time Is the Right Time of Day to Train?

What Time is the Right Time of Day to Train? 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 […]

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Are You Committed to Winning?

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 […]

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Calorie Calculator

Why We Developed a Calorie Calculator 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 […]

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End of Year Journal

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.

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Gratitude Through Movement

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

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Understanding Rep Counts at JOC

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 […]

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How Do Body Composition and Body Type Affect Body Transformation?

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 […]

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The Benefit of Setting SMART Goals for Transformation

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 […]

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The Power of Reflection: Setting Yourself Up for a Powerful Year

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 […]

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BE-THIS Sense-Grounding Practice

“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 […]

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Estrogen Boosting Foods

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, […]

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