Lifestyle & Hormones – Féroce Fitness

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Caught in hormonal havoc? Your monthly cycle might just hold the answer. 🗓️ Consistency is key to understanding your hormonal health. Stay tuned to decode the top 5 signs of hormonal imbalances in women.

Ever feel like you’re on a hormonal rollercoaster and can’t find the brakes? 🎢 The secret might be in your cycle. When it comes to hormonal health, consistency is crucial. Understanding your cycle and tracking its regularity can unlock a wealth of information about your overall health. 🗓️ut this is just the tip of the iceberg. Let’s dive deeper into the world of hormonal health and the top 5 signs that something might be off-balance. ⚖️

1️⃣ Irregular periods or changes in menstrual flow

2️⃣ Unexplained weight gain or loss

3️⃣ Persistent fatigue and trouble sleeping

4️⃣ Mood swings or increased anxiety

5️⃣ Changes in skin and hair

Remember, each woman’s body is unique, and what’s regular for one may not be for another. It’s all about understanding your body and its rhythm. Take time to listen to your body – it’s the best way to stay on top of your health game. 💪🌷

Stay tuned for more health tips and tricks on managing and understanding hormonal imbalances

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What my NICU Journey taught me!

As I fought to regain my health after the challenging NICU journey with my newborn, I made a startling discovery. Many of the habits I thought were helping me were, in fact, wreaking havoc on my hormonal health. 💔

Without even realizing it, countless women engage in these behaviors daily, suffering in silence and taking two steps back for every step forward. Let’s break the cycle and shine a light on these silent health disruptors.🔦

1️⃣ Caffeine Overload: The lifeline of many tired mamas, but it can kick our cortisol levels into overdrive

. 2️⃣ Calorie Deficit: In our quest to shed baby weight, we may starve our body of the fuel it needs to regulate hormones

. 3️⃣ Carb Binging: Refined carbs and sugars can create a hormonal whirlwind

. 4️⃣ Stress: It’s a part of life, but chronic stress can upend our hormonal balance.

5️⃣ Lack of Sleep: Essential for healing and recovery, a lack of sleep can throw our hormones into disarray.

By understanding these potential pitfalls, we can start to take steps in the right direction, prioritize our hormonal health, and navigate the postpartum journey with grace and strength.

Your body is amazing, Mama, and with the right knowledge and tools, you can help it recover and thrive. 💪💕 Stay tuned for more insights on this journey. #PostpartumJourney #HormoneHealth”

Remember to pair the Instagram caption with a relevant and touching image, possibly showing a woman in a state of self-care or recovery, or a visually informative image about the discussed habits.

Xo- Camille

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Are your clients eating too many carbs? 🍞 It may show in surprising ways!

Weight distribution can be a key indicator of insulin sensitivity. Look for shifts from pear to apple shapes as insulin resistance increases. Continue reading for more.

When it comes to understanding our clients’ health and their food habits, particularly carbohydrate intake, one surprising element often goes unnoticed – weight distribution.🍐🍎

The way our body stores fat can give us insights into our insulin sensitivity. Young women with good insulin sensitivity typically gain weight around their hips, resulting in a pear-shaped body. However, as insulin sensitivity decreases due to factors like diet, aging, or other lifestyle habits, this weight distribution can shift. The body moves from a pear shape to an apple shape, with more weight accumulating around the waist.

Here are the top 3 indicators I’ve found that may point towards a decrease in insulin sensitivity in women:

1️⃣ Weight Distribution Shift: As mentioned, a shift from a pear to an apple-shaped body can be a key sign.

2️⃣ Frequent Sugar Cravings: A sudden or increasing craving for sugary or carb-rich foods can indicate insulin resistance.

3️⃣ Increased Hunger: If a client reports feeling hungry soon after a meal or overeating often, it may be due to decreased insulin sensitivity.

The shoulders, waist, and hips ratio is crucial in understanding what type of food might be affecting our clients. We can use this knowledge to guide them towards a healthier lifestyle, better eating habits, and improved insulin sensitivity.

It’s more than just numbers on a scale or a specific body shape—it’s about understanding our bodies and the signals they’re sending us. Listen to your body; it’s the first step towards a healthier you. Stay tuned for more insights! 💖

XO, Camille

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Bloating is a common digestive issue that can cause discomfort and disrupt daily activities. While occasional bloating is normal, persistent bloating may indicate underlying digestive issues. Luckily, there are several foods that can help alleviate bloating and promote a healthy digestive system. In this article, we will explore the top five bloating-reducing foods that you can easily incorporate into your diet.

Ginger:

Ginger has long been revered for its digestive benefits, including reducing bloating and soothing an upset stomach. It contains gingerol, a bioactive compound with anti-inflammatory properties that can help relax the gastrointestinal muscles and relieve bloating. Enjoy a cup of ginger tea or add freshly grated ginger to your meals to experience its bloating-reducing effects.

Peppermint:

Peppermint is another fantastic natural remedy for bloating. Its essential oil, menthol, has a relaxing effect on the muscles of the gastrointestinal tract, helping to ease bloating and improve digestion. Sip on a cup of peppermint tea after meals or add fresh mint leaves to your salads and beverages to enjoy its soothing properties.

Pineapple:

Pineapple contains an enzyme called bromelain, which aids in breaking down proteins and facilitating digestion. This enzyme can help reduce bloating caused by protein-rich meals. Additionally, pineapple has natural diuretic properties, promoting the elimination of excess water and reducing water retention. Enjoy fresh pineapple as a snack or incorporate it into smoothies and salads for a delicious and bloating-reducing treat.

Cucumber:

Cucumbers are not only hydrating but also effective in reducing bloating. They have a high water content, which can help flush out toxins and excess sodium from the body, reducing water retention and bloating. Cucumbers are also rich in fiber, aiding in digestion and promoting regular bowel movements. Add slices of cucumber to your water or enjoy them in refreshing salads to help combat bloating.

Papaya:

Papaya contains an enzyme called papain, which assists in the breakdown of proteins and eases digestion. This enzyme can help reduce bloating caused by protein-heavy meals. Papaya is also rich in fiber and water content, promoting healthy bowel movements and reducing constipation-related bloating. Enjoy ripe papaya as a snack or add it to smoothies and fruit salads for a bloating-reducing treat.

Incorporating these bloating-reducing foods into your diet can help support a healthy digestive system and alleviate discomfort. Experiment with different recipes and combinations to find what works best for you. Additionally, remember to stay hydrated, practice mindful eating, and maintain a balanced diet to further support digestive health and minimize bloating.

Conclusion:

Bloating can be a bothersome digestive issue, but with the help of these five bloating-reducing foods, you can find relief and promote a comfortable digestive system. Ginger, peppermint, pineapple, cucumber, and papaya offer natural remedies for bloating, with their unique properties ranging from anti-inflammatory effects to aiding in digestion and reducing water retention. By incorporating these foods into your meals and snacks, you can support your digestive health and enjoy a more comfortable and bloating-free lifestyle.

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Ginger and turmeric, two vibrant and aromatic spices, have been cherished for centuries not only for their culinary delights but also for their remarkable health benefits. These powerhouses of nature possess potent bioactive compounds that contribute to their therapeutic properties. In this article, we will delve into the extensive health benefits of ginger and turmeric, uncovering why these spices are considered an invaluable duo for promoting overall well-being.

Anti-Inflammatory and Pain-Relieving Properties:

Both ginger and turmeric exhibit strong anti-inflammatory effects, primarily attributed to their bioactive compounds, such as gingerol in ginger and curcumin in turmeric. These compounds have been shown to inhibit inflammation and reduce the activity of inflammatory markers in the body. Consequently, ginger and turmeric may help alleviate symptoms of chronic inflammatory conditions, including osteoarthritis and rheumatoid arthritis. Additionally, their analgesic properties can provide relief from pain associated with these conditions.

Digestive Health and Easing Nausea:

Ginger has long been used to support digestive health. It aids in digestion by stimulating the production of digestive enzymes, promoting efficient nutrient absorption, and alleviating gastrointestinal discomfort, including bloating, gas, and indigestion. Ginger’s antiemetic properties make it a valuable natural remedy for easing nausea, including morning sickness during pregnancy and chemotherapy-induced nausea.

Immune System Support:

Both ginger and turmeric possess immune-modulating properties that can bolster the body’s defense against infections and support overall immune system function. Ginger contains compounds that exhibit antimicrobial activity, while curcumin in turmeric enhances the activity of immune cells, such as natural killer cells and T-cells. Regular consumption of ginger and turmeric can help fortify the immune system and promote optimal health.

Cognitive Function and Brain Health:

Curcumin, the active compound in turmeric, has been extensively studied for its potential cognitive benefits. It exhibits antioxidant and anti-inflammatory properties that may protect brain cells from oxidative damage and inflammation, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Ginger also shows promise in supporting brain health by enhancing cognitive function and memory.

Heart Health and Cholesterol Management:

Research suggests that ginger and turmeric may have positive effects on heart health. They can help lower blood pressure, reduce LDL (bad) cholesterol levels, and inhibit the formation of blood clots, promoting healthy blood circulation and reducing the risk of cardiovascular diseases. These spices’ antioxidant properties also contribute to protecting the heart from oxidative stress and damage.

Anticancer Potential:

Both ginger and turmeric have been studied for their potential anticancer properties. Their bioactive compounds exhibit anti-inflammatory, antioxidant, and antiproliferative effects, which may help inhibit the growth and spread of cancer cells. Although more research is needed, ginger and turmeric hold promise as adjuncts to conventional cancer treatments.

Conclusion:

Ginger and turmeric, the dynamic duo of the spice world, offer a treasure trove of health benefits. From their potent anti-inflammatory effects to their positive impact on digestive health, immune system support, cognitive function, heart health, and potential anticancer properties, these spices have captured the attention of researchers and health enthusiasts alike. Incorporating ginger and turmeric into your daily diet can be a flavorful and nourishing way to harness their numerous therapeutic properties. Embrace the culinary and medicinal magic of ginger and turmeric, unlocking their potential for enhanced well-being and vitality.

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Bloating is a common digestive issue that can cause discomfort and disrupt daily activities. While occasional bloating is normal, persistent bloating may indicate underlying digestive issues. Luckily, there are several foods that can help alleviate bloating and promote a healthy digestive system. In this article, we will explore the top five bloating-reducing foods that you can easily incorporate into your diet.

Ginger:

Ginger has long been revered for its digestive benefits, including reducing bloating and soothing an upset stomach. It contains gingerol, a bioactive compound with anti-inflammatory properties that can help relax the gastrointestinal muscles and relieve bloating. Enjoy a cup of ginger tea or add freshly grated ginger to your meals to experience its bloating-reducing effects.

Peppermint:

Peppermint is another fantastic natural remedy for bloating. Its essential oil, menthol, has a relaxing effect on the muscles of the gastrointestinal tract, helping to ease bloating and improve digestion. Sip on a cup of peppermint tea after meals or add fresh mint leaves to your salads and beverages to enjoy its soothing properties.

Pineapple:

Pineapple contains an enzyme called bromelain, which aids in breaking down proteins and facilitating digestion. This enzyme can help reduce bloating caused by protein-rich meals. Additionally, pineapple has natural diuretic properties, promoting the elimination of excess water and reducing water retention. Enjoy fresh pineapple as a snack or incorporate it into smoothies and salads for a delicious and bloating-reducing treat.

Cucumber:

Cucumbers are not only hydrating but also effective in reducing bloating. They have a high water content, which can help flush out toxins and excess sodium from the body, reducing water retention and bloating. Cucumbers are also rich in fiber, aiding in digestion and promoting regular bowel movements. Add slices of cucumber to your water or enjoy them in refreshing salads to help combat bloating.

Papaya:

Papaya contains an enzyme called papain, which assists in the breakdown of proteins and eases digestion. This enzyme can help reduce bloating caused by protein-heavy meals. Papaya is also rich in fiber and water content, promoting healthy bowel movements and reducing constipation-related bloating. Enjoy ripe papaya as a snack or add it to smoothies and fruit salads for a bloating-reducing treat.

Incorporating these bloating-reducing foods into your diet can help support a healthy digestive system and alleviate discomfort. Experiment with different recipes and combinations to find what works best for you. Additionally, remember to stay hydrated, practice mindful eating, and maintain a balanced diet to further support digestive health and minimize bloating.

In Conclusion:

Bloating can be a bothersome digestive issue, but with the help of these five bloating-reducing foods, you can find relief and promote a comfortable digestive system. Ginger, peppermint, pineapple, cucumber, and papaya offer natural remedies for bloating, with their unique properties ranging from anti-inflammatory effects to aiding in digestion and reducing water retention. By incorporating these foods into your meals and snacks, you can support your digestive health and enjoy a more comfortable and bloating-free lifestyle.

Omega-3 fatty acids are a group of essential polyunsaturated fats that play a crucial role in supporting overall health. These fats are renowned for their numerous health benefits, ranging from cardiovascular health to brain function. In this article, we will explore the remarkable benefits of omega-3 fatty acids and identify food sources that contain these essential nutrients.

The Three Types of Omega-3 Fatty Acids:

Omega-3 fatty acids are classified into three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA is predominantly found in plant-based sources, EPA and DHA are primarily derived from marine sources.

Health Benefits of Omega-3 Fatty Acids:

Heart Health: Omega-3 fatty acids have been extensively studied for their cardiovascular benefits. They help reduce triglyceride levels, decrease blood pressure, and prevent the formation of blood clots. Regular consumption of omega-3s is associated with a lower risk of heart disease and improved overall heart health.
Brain Function and Mental Health: DHA, a major component of brain tissue, is vital for optimal brain development and function. It plays a crucial role in cognitive function, memory, and overall mental well-being. Omega-3 fatty acids have also been linked to a reduced risk of age-related cognitive decline and mental health disorders such as depression and anxiety.
Inflammation and Joint Health: Omega-3 fatty acids possess potent anti-inflammatory properties, which can help alleviate chronic inflammation and reduce symptoms of inflammatory conditions like rheumatoid arthritis. EPA and DHA help modulate the body’s inflammatory response, promoting joint health and potentially reducing the need for anti-inflammatory medications.
Eye Health: DHA is a structural component of the retina, making omega-3 fatty acids essential for maintaining optimal vision and reducing the risk of age-related macular degeneration, a leading cause of vision loss.

Food Sources of Omega-3 Fatty Acids:

Fatty Fish: Fatty fish such as salmon, mackerel, sardines, and trout are excellent sources of EPA and DHA. Aim to include these fish in your diet at least twice a week to meet your omega-3 needs.
Flaxseeds and Chia Seeds: These plant-based sources are rich in ALA, a precursor that can be converted into EPA and DHA in the body. Add ground flaxseeds or chia seeds to smoothies, yogurt, or oatmeal for a boost of omega-3s.
Walnuts: Walnuts are a convenient and tasty source of ALA. Snack on a handful of walnuts or sprinkle them on salads, cereals, or baked goods to increase your omega-3 intake.
Hemp Seeds: Hemp seeds are another plant-based source of omega-3s. Incorporate them into your diet by adding them to salads, smoothies, or yogurt for an omega-3-rich boost.

Recommended Dosage:

The recommended daily intake of omega-3 fatty acids varies depending on age, sex, and specific health conditions. However, a general guideline for healthy adults is to consume at least 250-500 mg of combined EPA and DHA per day. For individuals with specific health concerns or conditions, higher dosages may be recommended under the guidance of a healthcare professional.

Omega-3 fatty acids are essential nutrients with a wide range of health benefits. From promoting heart health and supporting brain function to reducing inflammation and improving joint health, these fatty acids are vital for overall well-being.

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Most of us know that when it comes to changing our body composition, we can’t out train a shitty diet. Although training and finding the right kind of stimulus to support muscular growth is important, nutrition is the foundation for achieving results and getting all the gains! Most of our clients know that hitting their macros in the right quantity and ratio is going to propel them towards their goals faster than anything else. But once you’ve become a macro master, it might be time for you to take things to the next level and consider nutrient timing.

One of the most common questions we get as fitness professionals is, “What should I eat before and after a workout?”, and “How far in advance or how long after should I wait to eat?”.

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Segmented Training produces segmented results. Separating cardio, from strength, from gymnastics training doesn’t provide nearly the same type of results as mixed modal workouts under intensity. If you think you can get your cardio in the morning, then do your strength work in the afternoon and truly be prepared for life, you are mistaken. Just think about it, in life is it usually one or the other for all that can be thrown at you? Consider a first responder, athlete, fighter, or military operator…they need to be strong and fast simultaneously. If a fire fighter can pick you up, but is too gassed to take you anywhere that’s not effective, nor is the firefighter who has all the cardio in the world but is not strong enough to lift his victim. Life and sport require multiple skills at once, so segmenting them is not practicing how you play or live. So why do athletes like to segment stuff?…Because it
just doesn’t hurt as much or require as much neurological demand. Practicing thrusters then practicing pull-ups will never pack the same punch as the workout “Fran” (21,15,9 thrusters and pull ups). When the skills are mixed, when your are expected to lift heavy and be coordinated under a high heart rate there are adaptations that take place that we don’t understand. But the result is capacity, and a level of fitness and adaptability that is hard to recreate any other way. Consider these three CrossFit name benchmark workouts and the different skills they require. They are fantastic tool for training and evaluation:

“Helen”

4 Rounds for time of:

Run 400 meters
21 Kettlebell swings
12 Pull-ups

Skills Required: Cardiorespiratory endurance, Muscle stamina, Upper body and grip strength, basic gymnastic competency

“Diane”

21,15,9

Deadlift 225lbs
Handstand Pushups

Skills Required: Lower body, core and grip strength, Muscle stamina, balance, flexibility, coordination, intermediate gymnastic competency, cardiorespiratory endurance

“Elizabeth”

21,15,9

Squat Clean 135lbs
Ring Dips

Skills required: Complex barbell competency, flexibility, Upper and lower body strength and muscle stamina, and cardiorespiratory endurance

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The jump rope is a great tool for aerobic conditioning. It allows for a potent, sustained cardiovascular effort that will provide a challenge in any workout. Using the jump rope also requires and develops many neurological skills such as coordination, accuracy, agility, and balance. That is why fighters love using the jump rope as a tool to practice being coordinated under fatigue. In CrossFit the common use for a jump rope is the “double under” (two revolutions of the rope per jump). This movement takes a slightly higher jump than the single under, and adds increased coordination between the upper and lower body.

The jump rope can be taken anywhere. It is essential equipment for the fit traveler to use for “hotel wods”. Combine this exercise with dumbbells, Push-ups, or burpees for a quick burner after the plane ride. Here are some tips for developing the double under…

Double Under Tips

When starting skipping rope hold the hands at 10 and 2 o’clock at the waist height with the hands slightly in front of the hip. Revolve the rope from the wrists not the shoulders.
Practice single unders until you are smooth and efficient, then try throwing some doubles. Just jump a little higher and whip the wrists twice. Keep the jump smooth and soft on the ground. You can begin with 2 singles into 1 double to acquire the skill.
When picking a rope make sure to start with a length that allows the handles to reach just beneath the armpits with one foot holding the rope to the floor.

Double Under Workouts for the Road

Workout #1

“Annie”

50-40-30-20-10

Double Unders
Sit-Ups

(Do 50 DU, then 50 sit-ups, 40 and 40 etc.)

Workout #2

10 Minute AMRAP

30 Double Unders
15 Push Ups

Workout #3

5 rounds for time of:

21 Dumbbell Thrusters #45
50 Double Unders

Workout #4

5 rounds of:

20 Alternating DB Snatches #70
30 Double Unders
15 Burpees

Workout #5

15 Minute AMRAP

Run 800 Meters
50 Dumbbell Swings #50
100 Double Unders

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5 Ways to Know if You Have Hormonal Disfunction

5 Habits ruining your hormonal health

Are you or your clients eating too many carbs?

Are your clients eating too many carbs? 🍞 It may show in surprising ways!

Weight distribution can be a key indicator of insulin sensitivity. Look for shifts from pear to apple shapes as insulin resistance increases. Continue reading for more.

Discover the Top 5 Bloating-Reducing Foods for a Comfortable Digestive System

Harnessing the Health Benefits of Ginger and Turmeric: A Dynamic Duo for Well-being

Discover the Top 5 Bloating-Reducing Foods for a Comfortable Digestive System

Unveiling the Health Benefits of Omega-3 Fatty Acids: Essential Nutrients for Optimal Well-being

Pre and Post Workout Nutrition Simplified

Getting the Most Bang for Your Buck Out of Your Training