Low Impact Total Body Strength

Low Impact Total Body Strength

Low Impact Total Body Strength

A total body, low impact workout for all levels of fitness.

I hate filming workouts on my own. It’s more fun when loving husband is with me. But, alas he cannot make it when I film during the weekday (he’s got this thing called a real job he tells me).

So, for this workout I thought I would bring Bella along with me. To keep me company.

Bell’s is my four-legged best bud.

She’s cute as a button, spoiled rotten and is a very good dog… with the exception of this workout.

She barked and barked and barked.

So, my apologizes right off the bat. This is not the most professional workout I have shoot.

But, in my defence you do get what you pay for. Hehehe.bella-looking-up-ubc

The deets

Tools needed: You will need 1 heavy dumbbell, 1 moderate and a pair of light.

Where to do: This workout is great for home or the gym.

Best for: Suitable for beginners to advanced

Sore knees?: Sub the reverse core lunges with single leg bridges, or side leg lifts

Low Impact Total Body Workout

 

The Workout

low-impact-total-body-strength-blog-exercises

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Women, Heart Disease and Menopause

Women, Heart Disease and Menopause

Women, Heart Disease and Early Menopause

Today I’m talking about our heart health and how we can protect our beating hearts.

I will be discussing:

What our heart does for us

What can go wrong with our heart

What are the risk factors for a heart attack and stroke

Do our risk factors change after menopause

Are the signs of a heart attack the same for women

How you can prevent heart disease

What our heart’s do for us

Men’s and women’s hearts are physiologically the same.

For instance, we each have four chambers, with four valves that regulate the flow of blood in our heart.

It’s the heart’s job to pump blood through the body, providing our body with oxygen and nutrients, while carrying waste away.

It is also responsible for falling in love, and sometimes, falling out of.

The average heart will beat around 100,000 times in a one day (unless you do one of my YouTube workouts, then tack on another 500 beats), and pump about 7,570 litres of blood daily.

What can go wrong with our heart

When our heart is working efficiently we don’t really give it much thought.

We take it for granted, kinda. Like how a Kardashian takes for granted that we care about all of their selfies. Until something starts to go wrong.

And there are number of things that can wrong with our heart.

The first is coronary heart disease, which is really an umbrella term for most of the ailments that occur to our heart and blood vessels.

These can be:

  • Arteriosclerosis (hardening of the arteries)
  • Atherosclerosis (narrowing of the arteries)
  • Arrhythmias (irregular rhythm of the heart – liken this to mixing a rap song with Yanni)
  • Congenial defects (a condition existing since birth)
  • Angina (when the heart does not get enough blood to it, unlike Trump where the brain does not get enough blood to it)
  • Heart attacks

What are a women’s risk factors for heart disease

The Canadian Heart and Stroke Foundation states that while women are living longer today, that doesn’t mean we don’t face the threat of heart disease.

Cardiovascular disease (this is heart disease and stroke), is a leading cause of death for Canadian women and most women have at least one risk factor.

These risk factors include:

  • Diabetes
  • High blood pressure
  • Mental stress and depression (women’s hearts are more affected by this then men’s)
  • Smoking
  • Inactivity
  • Being overweight
  • High cholesterol (particularly our low density lipids, or LDL levels)
  • Family history,

Menopause is also a risk factor.

Menopause – a risk factor for heart disease

Our hormone estrogen helps the arteries be more flexible and helps to strengthen the interior walls. This is a positive, however as we enter menopause and our levels of estrogen drop we lose that protective edge.

In addition to the drop of estrogen our bodies go through other changes too (no kidding!).

This includes a raise in our blood pressure, our LDL levels may also increase, and our HDL levels (good cholesterol) may decline.

Triglycerides (groups of fatty cells contained within the blood vessels), also go up during and after menopause.

Each of these raises our risk for a cardiac event a little higher.

Are the signs of a heart attack the same for women?

I remember when I first started in the industry we were taught that the signs of a heart attack in a pre-menopausal woman was different from that from a man.

The Canadian Heart and Stroke now suggest that this may not be the case.

Both women and men may experience:

  • Nausea
  • Sweating
  • Pain in the arm, throat, upper back or jaw
  • Chest pain

Women may describe their pain differently and we may also shrug our symptoms off as anxiety or indigestion.

We also get misdiagnosed a lot.

The Atlantic in 2015 reported that thousands of American women with heart disease are misdiagnosed every year, and with fatal consequenses.

In the UK it was reported in a recent study that 1 in 3 heart attack cases over there are misdiagnosed, with men significantly less likely than women to be initially wrongly diagnosed.

How to prevent heart disease during menopause

So, how can you help prevent a jammer from happening to you?

The best way to protect your heart is with:

  • Aerobic exercise 30-45 minutes, 3-5 times a week
  • Reducing your stress
  • Not smoking
  • Eating a healthy diet
  • Reducing your weight to a healthy level
  • Seeing your doctor for a cardiovascular risk stratification to see which factors are significant for you

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Strength & Cardio HIIT Workout

Total Body Strength & Cardio HIIT Workout

Total Body Strength and Cardio HIIT Workout

Strength Workout for Women

This workout you can choose. You can choose to perform just the strength portion (takes about 35-minutes), or you can stay till the end for my fantastic finisher. A 12-minute cardio HIIT focussing on the legs and abs.

Everyone wants a quick workout. I hear it all the time from people, and it even shows up in my YouTube analytics.

The shorter workouts that I record and release have more views than the workouts that take 45+ minutes to do.

However, longer workouts do:

Burn more calories.

Work more muscles, because you are at it for a longer period of time.

Train you harder – if the intensity is there.

This workout is long, and if you can do it in it’s entirety (with my cardio HIIT finisher at the end) you will be SO happy you did.

However, if you only have time for 35-minutes, then I have segmented it so you can get in an awesome strength workout. I got ya covered. Long or short workout. 

This is a fantastic strength workout for women too.

Since we start to lose lean muscle mass after the age 30, and then the years right after menopause we can lose up to 20% of our bone density it’s crucial that every woman between the ages of 30 to 65 strength train.

Total Body Strength & Cardio HIIT Workout Fitness with PJ

Total Body Strength & Cardio HIIT Workout

 

total-body-strength-cardio-hiit-full-workout-blog

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Hormone Replacement and Cancer

Hormone Replacement and Cancer

Does hormone replacement therapy (HRT) cause cancer?

Hormone replacement therapy (HRT) is a common treatment used to relieve the symptoms of menopause, especially those with severe hot flashes.

It works by replacing the hormones that are dropping as we enter menopause.

HRT augments the body’s natural hormone levels, either in the form of estrogen-alone therapy (ET), for women who have had a hysterectomy (or surgical menopause), or as estrogen with progesterone therapy (EPT), for women who experience menopause naturally at midlife.

Two of the most common HRT meds prescribed are Premarin and Provera.

Both are synthetic hormones and been known to have a carcinogenic (cancer causing) effect on the body.

Dr. Rishi Verma (a Vancouver-based medical doctor who is the owner and medical director of Balance Medical Center and Westcoast Women’s Clinic) explains on his blog that:

Premarin

  • Contains 20+ estrogens
  • All estrogens are derived from pregnant horse urine
  • The majority of the estrogens are estrone (E1) compounds, which are unknown to the human body and unfavourable to our body chemistry
  • The pill is taken orally, which is a dangerous way to take estrogen, as it has been linked to blood clots

Provera

  • Synthetic progestogen which bears little resemblance to progesterone
  • Has a similar effect to progesterone in the uterus, but a directly opposite effect on all other body tissues
  • Is a known carcinogen
  • Is strong enough to cause osteoporosis in young women

Bioidentical Hormones

Bio-identical hormones are hormone preparations which are identical molecules to those produced by the body. These are made from plant chemical, in particular yams and soy.

Many women assume that bio-identical are “natural” hormones are better or safer — but the term “natural” is open to interpretation are not not tested or regulated by Health Canada.

The U.S. Food and Drug Administration said the marketing of these products is misleading to women and that they carry the same risks as other hormonal therapies.

Latest Research on Hormone Replacement Therapy

In 2001 there was a landmark study called The Million Women Study where the researchers there found a link between increased breast cancer risk and hormone replacement therapy.

However, in 2012 a group of experts reviewed the plan and concluded that it wasn’t done properly.

Why did the experts conclude it wasn’t done properly?

Apparently the experts deemed the analysis unreliable because of the way the information was analyzed.

Fast-forward to last August, to the release of a new study aimed to better quantify the size of the risk with the different HRT types.

In this study they used data from a questionnaire on around 40,000 women in the UK.

The study that took place between the years of 2003 and 2015 and assessments were made at recruitment, after 2.5 years and then again at six years.

What did the new study find?

Researchers found women taking combined HRT – both estrogen and progestogen – had just over twice the risk of developing breast cancer compared with women who have never taken HRT.

Women who took the pill for 15 years or more had three times the risk – though this was only seven women in total, meaning the link may have been subject to chance.

The good news.

Thankfully the risk returned to baseline around a year or two after a woman had stopped taking HRT.

Hormone Replacement Therapy and  Cancer

  • HRT can triple a women’s chances of developing breast cancer
  • While the link was first announced in 2001, it was widely disputed
  • Conclusion: this latest study shows a link to breast cancer and HRT

The authors of the new study caution women to put this in perspective though (of course they do, it’s not their boobs and body that are at risk).

They state:

These findings will be of concern to women taking combination HRT. But there are a few extra points to put this into perspective.

The baseline risk of developing breast cancer with combined HRT is still quite small. This research found no link with the estrogen-only pill.

But we still can’t conclude with complete certainty that it’s only the combined pill that carries a breast cancer risk – particularly when the analyses combining all types of HRT found an increased risk. For now, it has to be considered that any type of HRT could carry a small increased risk of breast cancer.

HRT can also increase the risk of developing other types of cancer. Estrogen-only HRT can increase the risk of womb cancer and is normally only used in women who’ve had a hysterectomy – women who were excluded from this study.

This means we cannot conclude that all women taking combined HRT should switch to estrogen-only – they could be increasing their risk of another type of cancer.

Other potential risks of HRT include ovarian cancer and blood clots. Whether or not the benefits outweigh the risks therefore has to be considered on an individual basis.

The authors call for women to be provided with more information to make informed decisions about the potential risks and benefits of HRT overall, and by the specific type: combined or estrogen-only.

Read more: PubMed Health – Combined HRT breast cancer risk ‘may have been underestimated’

What should you do?

Dr Verma recommends:

Navigating through the world of hormone decline and deciding whether to take HRT is a complex one. If you are considering HRT, please go through the following checklist to ensure your safety:

Only trust the judgement of a doctor who is well versed in the pros and cons of both synthetic and bio-identical hormones

If you choose to take hormones, you should test your levels with a 24 hour urine sample at least once per year, or as indicated by your physician

Do not use oral estrogens – they are strongly linked to blood clots

Do not take anything labelled as a progestogen – this is a synthetic version of progesterone, which bears very little similarity

Use the lowest dose possible to achieve your desirable effect

Ensure you are engaging in appropriate screening for breast and bone health, which your doctor can arrange

Dr. Rishi Verma – read more on his blog.

Are there natural ways to rebalance your hormones

Exercise. I recommend 4-5 days a week. Exercise releases endorphins, our feel-good hormones in the brain.

Soy products, have been shown to help improve hot flashes. Examples are: tofu, edamame, miso, soy milk, soy nuts and tempeh

A healthy diet, high in fruits and veggies. Diet can help impact your mood swings.

Herbal remedies that act like our own hormones. If you do decide to take HRT, ask if you can take an estrogen-only, low-dose formula and try to take it for the shortest time possible. You also may want to ask about vaginal or transdermal HRT.

Decrease your stress with yoga, meditation or deep breathing.

Bottom line

If you do decide to take HRT, ask if you can take an estrogen-only, low-dose formula and try to take it for the shortest time possible. You also may want to ask about vaginal or transdermal HRT.

It’s important to work closely with your physician or other specialist in menopausal health to decide what’s right for you and then monitor on a regular basis.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼