Koko

70 years old Sandra Branny ran 5K in 21:51 at the Scottish 5K Championships🏃‍♀️ It is a W70 British Record for 5K!👏🏃‍♀️
Average pace - 4:22/km (7:00/mile)🔥
Congratulations and huge respect!👏

There has been no more McDonald's in Iceland since October 31, 2009. They hate fast food culture. The last snack to sell the franchise has been on display in a museum ever since and, even 11 years later, is still intact!!

The french fry paper seems to be biodegrading faster than the food!

When the fuel gage comes up on your car dash with that orange light, you need to pay special attention or you end up in deep s**t stuck on the highway with no gas 😳🙄
When your body runs out of fuel, it’s the same scenario.
You’ll probably run out of energy and get stuck with absolutely no fuel in the tank.
You’ll only get so far and then it all comes to a screaming halt 🛑
Do this in your 40’s and 50’s
While battling perimenopause and menopause and it’s like your car’s overheating, the battery is flat and there’s a flat tire!!
When it comes to nutrition… in order to lose weight or body fat you do have to be in a deficit at some point.
But it’s not a deficit if you’re always dieting, always under eating.
That just means you’ve got no where to go.
Stuck on that random road with everything going wrong.
My clients get results when they eat more food, do the required strength training and then do a deficit for fat loss.
Some of them don’t even need to do the deficit as their bodies are building muscle and utilizing more fuel.
Kinda like having a Ferrari.
When they eat more & start building muscle their metabolism takes off.
They lose body fat, they build muscle, get toned,
AND their menopausal symptoms disappear.
You can’t tone muscle you haven’t even built.
When you are eating at maintenance you will feel a million times better.
One of the reasons why women fail to achieve the body composition they want is because they are continually eating below what they need to eat.
I teach my clients to work towards maintenance calories, then a deficit, then back to maintenance to repeat the cycle.
At the same time, they are strength training, doing the right amount of cardio, focusing on stress management, sleep, and keeping their movement up.
This is so important not only to be able to create the body they want, but have the energy they need to get through their days and navigate peri and menopause and everything that comes with this stage of life.
If you can get this right, and be patient with the process, you’ll have a healthy metabolism that will enable you to experience hormonal changes in midlife with way more ease, clarity and better results.