5 Things That MATTER For Women

Hello May!

I can't believe I am saying that. I swear, every year the time goes faster and faster. Which really makes me reflect on how time is truly a finite resource. 

This post is a note of encouragement and information for us women - as moms, as wives, as leaders, as bosses, as friends, as life jugglers.

May is Women's Health Month, and in honor of all our strength, resilience, and daily multitasking magic, here are 5 fast facts that matter (and might just change your routine).

#1: 1 in 2 women over 50 will break a bone due to osteoporosis

Why? Estrogen dips = bone density drops

How to Prevent:

**Strength train (3-4 times per week is ideal)

Vitamin D + calcium rich foods ~ time to grill up some salmon

Ditch the soda & those zero energy drinks and replace them with electrolytes

#2: Chronic stress = high cortisol = belly fat, poor sleep, and hormone chaos

What helps:

Daily movement you enjoy (no punishment workouts here)

Take a refreshing 20-minute walk outside (clears the mind and provides Vitamin Sunshine)

Get to bed before Netflix auto-plays the next episode of the show you're hooked on!

#3: Women over 40 need at least 100g of protein a day

Why? It supports lean muscle, stabilizes blood sugar and boosts your metabolism, improves mood, and slays your brain fog.

Try these protein-powered options:

Eggs ~ whole eggs or egg whites

Lean Meats ~ think turkey or chicken, or beef, and even bison

Cottage Cheese or Greek Yogurt

Protein smoothies or smoothie bowls ~ toss in ground flaxseed, nut butter, hemp, or chia seeds on top of your protein powder for a boost

#4: Annual check-ups: hormone panels, bloodwork, mammograms, pelvic health talks

(yes, even if these convos make you cringe a little…they are necessary!)

There's no “wait and see” mentality here. Because health isn't selfish. It's smart. And proactiveness is powerful.

  Ask questions. Be assertive. Be your own advocate.

#5: THE RIPPLE EFFECT:

When you show up for your health, that lights the way for another woman to do the same.

The text you send to your sister

The convo you have with your best friend

The screenshot you drop in the group chat

We are only as strong as the women beside us - so don't gatekeep your wellness wisdom.

Every day, I wake up with the mission and passion to help women just like you to prevent disease, get healthier, and build habits that will help us live a long and fulfilled life. 

So here's to strong bones, solid energy, and deep sleep - and for being a woman who knows her stuff. Now forward this to another woman who may need to hear the same.

Please feel free to contact me at jaimepalinchak@gmail.com if you have questions, goals, or concerns about getting started with your fitness and/or nutrition journey! I'd love to work together.

** STAY TUNED FOR DETAILS/REGISTRATION FOR THESE 6-WEEK COURSES:

Strong in Summer Strength Challenge

Eat Lift Thrive for Women

Navigating Menopause with Fitness and Nutrition