THE FIT POSITIVE METHOD
Become the expert on what your body needs to thrive in midlife. The Fit Positive Method helps midlife women lose fat, build strength and gain energy through a focus on all aspects of health - meals, movement mindset and sleep. We pay particular attention to nutrition and movement - as we approach middle age, our metabolism slows down, our hormones fluctuate and decline, and this manifests in weight gain, low energy, low mood and reduced strength & bone density. So we need to change how we approach our diet and exercise in particular in midlife. But the solution is simpler than you think!
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meals
Yes, metabolism slows as we age, and weight gain is more likely as we enter peri-menopause and are more challenged by fluctuating hormones. This just means we need to be a bit more scientific about when and how we eat.
The Fit Positive method focuses on a scientific calculation of your daily calories and macros (macronutrients) to ensure that 1) you are taking in just the right quantity of fuel for your individual energy needs and 2) you are balancing your macros at every meal. This ensures that:
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our blood sugars stay balanced, preventing weight gain, something which is more challenging in midlife with fluctuating hormones.
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we consume sufficient protein to maintain/build muscle and prevent loss of muscle mass and bone density
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we stay fuller for longer, reducing cravings and snacking
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But who has time to calculate their calories and macros daily, and then to create meals and shopping lists that directly map to those calorie/macro goals? Definitely not busy midlife women! Enter the Fit Positive app...
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In the app, we do all of your calculations for you based on a scientific calculation of your basal metabolic rate (BMR), your total daily energy expenditure (TDEE) and we use industry-standard equations to calculate your daily calorie and macro goals.
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You also get a meal plan with simple, healthy meals that are both macro-balanced and within your daily calorie goals. The best part? If you don't like any of the suggested meals, you can simply hit swap and you'll get a whole list of alternative options that also fit to your unique goals.
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And you can track what you eat using the in-app meal tracker, ensuring you hit your daily targets.
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Taking all of the guesswork out of trying to figure out how to get enough protein in your diet, how to reach your calorie goals, and how to avoid hunger between meals!
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movement
Did you know that muscle burns 3 times more calories than fat, at rest?! Aside from the fat burning benefit, strength training is critical as we enter the period of our lives when we start to lose bone density and muscle mass, which can lead to frailty later on.
The Fit Positive method focuses on programming exercise plans that are simple, efficient and enjoyable - if we don’t enjoy it we won’t continue to do it.
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Within the app, you get access to a training program that includes:
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3 x 30 min workouts that include both strength and some cardio moves
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30 min scheduled walks on the days when you are not working out
If the schedule doesn't work for you, easy - you can simply move workouts to the days that work best for you.
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Other benefits of exercise in midlife include:
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Improves mobility and stability - it is our muscles that hold our body upright and keep us stable. As we age, we lose muscle mass. Strength training counters that by building muscle mass which in turn keeps us stable!
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Boosts mood - exercise releases endorphins which help with stress/anxiety.
It's all about finding the most efficient path to your goal - a routine that works for you, that fits into your schedule and that you enjoy.​
mindset
Stress if left unmanaged, can lead to weight gain as our bodies think we're in danger, go into survival mode and hang on to calories.
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Chronic stress diminishes insulin sensitivity, impairs our sleep, and is linked to diabetes, metabolic syndrome and many other illnesses.
The Fit Positive app builds daily habits into your schedule to better manage stress - these include breath work, meditation and exercise. We don't have to be slaves to stress!
sleep
Sleep is our superpower, going to bed earlier is essentially a fat loss hack. You get more sleep which reduces calorie consumption the following day. And you avoid the late night sugar cravings, which often result in binging on ice cream and cake! Do you remember any day after a poor night's sleep where you ate well? I certainly don't!
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In the Fit Positive app, we build healthy habits around sleep hygiene, including sunlight exposure early in the day, bedtime routines, digital detox before bed and many more.​ The app also integrates with wearable devices the track sleep quality, e.g. Apple Watch, Garmin and FitBit.
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This ensures not only better sleep quantity, but also better sleep quality, all of which are key to you reaching your health goals.