Meagan Sbat
Author Archives: Meagan Sbat

Essential Tips for Post-Menopausal Bone and Ligament Health

Let’s talk about something crucial for all the amazing women out there: post-menopausal ligament and bone health. As you navigate through this phase of life, understanding the changes in your body and how to support it becomes essential.

The Stats:

  1. Bone Density Decline: Post-menopause, women can lose up to 20% of their bone density within the first 5-7 years. This increases the risk of osteoporosis and fractures.
  2. Ligament Changes: Reduced estrogen levels can lead to decreased collagen production, affecting the strength and elasticity of ligaments. This can result in joint instability and increased injury risk.
  3. Fracture Risk: Women over 50 have a 1 in 2 chance of experiencing an osteoporosis-related fracture in their lifetime.

Solutions and Supplements:

  • Weight-Bearing Exercises: Engage in activities like walking, jogging, and strength training. These exercises help maintain bone density and strengthen ligaments. Aim for at least 30 minutes most days of the week.
  • Calcium and Vitamin D: These are the building blocks for bone health. Aim for 1,200 mg of calcium and 800-1,000 IU of vitamin D daily. Foods rich in calcium include dairy products, leafy greens, and fortified foods. For vitamin D, consider supplements, especially if you have limited sun exposure.
  • Collagen Supplements: Collagen supports ligament health by improving elasticity and strength. Look for hydrolyzed collagen supplements, which are easier for your body to absorb.
  • Magnesium: This mineral is crucial for bone health as it helps with calcium absorption. Aim for 320 mg daily from foods like nuts, seeds, and whole grains, or consider a supplement.
  • Vitamin K2: This vitamin helps direct calcium to your bones and away from your arteries. It works synergistically with vitamin D to enhance bone health. Look for supplements that provide around 100-200 mcg of vitamin K2.
  • Omega-3 Fatty Acids: Found in fish oil, these fatty acids have anti-inflammatory properties that can help maintain ligament health. Aim for 1,000 mg of combined EPA and DHA daily.
  • Hormone Replacement Therapy (HRT): For some women, HRT can be an effective way to manage menopausal symptoms and support bone health. Consult with your healthcare provider to see if this option is right for you.
  • Balanced Diet: Ensure your diet is rich in fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients that support overall health, including bone and ligament strength.

Remember, taking proactive steps now can make a significant difference in your bone and ligament health. Incorporate these solutions and supplements into your routine to stay strong and active.

Hydration Hacks: Boost Muscle Recovery and Performance

Let’s dive into a topic that’s often underestimated but incredibly powerful: HYDRATION. You might think hydration is just about quenching your thirst, but it’s a game-changer for muscle recovery and overall performance.

So, how does hydration help with sore muscles?

  1. Nutrient Delivery: Water is essential for transporting nutrients to your muscles. When you’re well-hydrated, your muscles receive the oxygen and nutrients they need to repair and grow. This speeds up recovery and reduces soreness.
  2. Toxin Removal: Hydration helps flush out toxins and metabolic waste products that accumulate during intense workouts. These waste products can contribute to muscle soreness and fatigue. Drinking enough water helps your body eliminate them more efficiently.
  3. Joint Lubrication: Proper hydration keeps your joints lubricated, reducing friction and wear and tear. This can help prevent injuries and reduce the discomfort that often accompanies sore muscles.
  4. Muscle Function: Dehydration can lead to muscle cramps and spasms. Staying hydrated ensures that your muscles function optimally, reducing the likelihood of cramps and aiding in smoother, more effective movements.

Now, let’s talk about supplements that can help improve hydration:

  • Electrolyte Supplements: Electrolytes like sodium, potassium, magnesium, and calcium are crucial for maintaining fluid balance and muscle function. Look for electrolyte powders or tablets that you can add to your water, especially during and after intense workouts.
  • BCAAs (Branched-Chain Amino Acids): BCAAs can help reduce muscle soreness and improve recovery. Some BCAA supplements also contain electrolytes, giving you a double benefit for hydration and muscle repair. Spoiler: We have these available at Get Fit NH!
  • Coconut Water Powder: Coconut water is a natural source of electrolytes. Coconut water powder can be a convenient way to boost your hydration levels, especially if you prefer a natural option.
  • Hydration Tablets: These are effervescent tablets that dissolve in water and provide a balanced mix of electrolytes. They’re easy to carry and can be a quick fix for hydration on the go.
  • Hydration Drinks: Specialized hydration drinks are formulated to provide optimal levels of electrolytes and fluids. Look for options with low sugar content and natural ingredients.

Remember, hydration isn’t just about drinking water. It’s about maintaining the right balance of fluids and electrolytes to support your body’s needs. So, next time you feel those muscles aching, reach for that water bottle and consider adding some of these supplements to your routine.

Understanding Aging and Metabolism: How to Stay Fit and Energized as You Age

Let's talk about something that sneaks up on all of us: aging and its impact on metabolism. You might have noticed that as the years go by, it gets a bit harder to keep the pounds off or maintain the same energy levels. So, what's going on here?

  1. Muscle Mass Decline: As we age, we naturally lose muscle mass—a process called sarcopenia. Muscle tissue burns more calories than fat tissue, even at rest. So, less muscle means a slower metabolism. This is why strength training becomes even more crucial as you get older. It helps maintain muscle mass and keeps your metabolism revved up.
  2. Hormonal Changes: Aging brings about changes in hormone levels, particularly in hormones like testosterone, estrogen, and growth hormone. These hormones play a significant role in regulating metabolism. Lower levels can lead to a slower metabolic rate, making it easier to gain weight and harder to lose it.
  3. Reduced Physical Activity: Let's face it, life gets busy, and sometimes physical activity takes a back seat or we are less intentional about intensity of exercise. As we age, staying active is more important than ever. Regular exercise not only helps maintain muscle mass but also keeps your metabolism humming.
  4. Changes in Fat Distribution: With age, fat tends to accumulate more around the abdomen. This visceral fat is more metabolically active and can lead to insulin resistance, further slowing down your metabolism. A balanced diet(caloric deficit and protein, protein, protein) alongside regular exercise can help manage this.
  5. Nutritional Needs: Your body's nutritional needs change as you age. You will likely need fewer calories since your metabolism will naturally slow down. You will also need to focus on nutrients like protein, calcium, and vitamin D. Eating nutrient-dense foods can help support a healthy metabolism and overall well-being.

So, what can you do to counteract these changes?

  • Strength Training: Incorporate weight lifting or resistance exercises into your routine to maintain muscle mass.
  • Stay Active: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
  • Balanced Diet: Focus on whole, nutrient-dense foods and stay hydrated.
  • Adequate Sleep: Quality sleep is crucial for metabolic health.
  • Regular Check-Ups: Keep an eye on your hormone levels and overall health with regular medical check-ups.

Remember, aging is a natural process, but you have the power to influence how it affects your metabolism. By staying active, eating well, and taking care of your body, you can keep your metabolism in check and enjoy a vibrant, healthy life.

⚠️ Caution: Only Take Collagen IF… 🚨

Today, I wanted to share a word of caution. Only consider supplementing with collagen if you're prepared for these incredible benefits:

🚨 Improved Joint Elasticity: Say goodbye to stiff joints and embrace a life of flexibility and ease.

🚨 Stronger Bones: Give your bones the strength they need to support you, ensuring long-term health and vitality.

🚨 Healthier Hair, Skin, and Nails: Achieve a radiant glow and strong, healthy hair and nails that make you feel confident every day.

🚨 Easy 18 Grams of Protein: Boost your daily protein intake effortlessly, supporting muscle growth and overall wellness.

Ready to experience these benefits? Check out this video for more insights:

How To Rib Tuck To Improve Core Strength!

Let's talk about a move that doesn't get the spotlight it deserves: the rib tuck. Now, you might be thinking, "Rib tuck? Isn't that some kind of fancy cooking technique?" But here's the thing: in the world of fitness, the rib tuck is a simple but powerful move that can enhance your core stability and posture.

So, what's the purpose of a rib tuck?

  • Core Stability: Rib tucks engage your deep core muscles, those responsible for stabilizing your spine. This can help improve your balance and stability, making your workouts more effective and reducing your risk of injury.

  • Posture: Rib tucks can help correct a common postural issue: flared ribs. This is when your lower ribs jut out in front of your body, often as a result of weak core muscles or too much sitting. By tucking your ribs, you align your spine and engage your core, promoting better posture.

  • Breathing: Believe it or not, rib tucks can even improve your breathing. When your ribs are flared, your diaphragm (the main muscle of breathing) can't function optimally. Tucking your ribs allows your diaphragm to move more freely, enhancing your breathing efficiency.

So, how do you do a rib tuck? It's simple. Stand up straight, then imagine you're trying to tuck your lower ribs into your front pockets. You should feel your core muscles engage and your spine align.

Remember, the rib tuck might not be the flashiest move in your fitness repertoire, but it's a crucial one. So, give it the attention it deserves. Because a strong, stable core isn't just about six-pack abs. It's about the subtle moves that make a big difference, too.

Check out this quick demonstration of what we often see and how to correct it!

Let’s Talk Supplements

You’ve probably noticed the new supplement line so let’s talk about what we have and why you may need to supplement. First and foremost, let’s remember that supplements are exactly THAT! Food first, supplement to fill the gaps!

Let’s go right down the line of what we have!

  • Protein powder: I’m willing to bet MOST people are not getting enough protein. Do the math yourself and multiply 0.8 x your body weight. That is the MINIMUM amount of protein you should be eating. If you struggle to hit that then it is wise to supplement with a protein powder. Only 120 calories and 20 grams of protein! We have vegan and whey to accommodate different food sensitivities.
  • Collagen: If you’re not supplementing with collagen then you are SERIOUSLY missing out. Collagen helps maintain elasticity and keeps our bones, joints and tendons STRONG. Collagen is not flavored and can sneak into any beverage. It dissolves beautifully into hot coffee or adds to a shake that you may already be drinking. Sometimes I add mine to a flavored Propel water and shake it up. An EASY 18 grams of protein and only 80 calories. It also does wonders for hair, skin and nails. If you want to stay youthful then take collagen.
  • Greens are another wonderful supplement IF you don’t eat your veggies or have a colorful plate! There are 4-5 servings of fruits and veggies in just one scoop. The flavor is delicious too! Does NOT have the powdered broccoli taste like other greens.
  • BCAAs or Branched-Chain Amino Acids, are the building blocks of protein. They aid in muscle recovery post-workout, reducing muscle soreness.
  • Muscle Growth: Leucine, one of the three BCAAs, stimulates muscle protein synthesis, which is the process of making muscle. Energy Boost: During intense workouts, your body uses BCAAs for energy, helping you train harder for longer.

The taste testings of our new supplements have been a major hit! Give them a try!

Coach Meagan

Improve Your Workout Comfort with This Quick Tip!

Do you ever find yourself straining your neck during exercises like hollow body holds or leg lifts, where your head is lifted off the ground?

I have a quick tip for you that might make a significant difference next time you’re working out. Try pressing your tongue to the roof of your mouth while simultaneously tucking your chin to your chest. You’ll be surprised at how this simple adjustment can alleviate strain and discomfort.

By pressing your tongue against the roof of your mouth, you prevent yourself from locking your jaw or straining your scalene muscles, leading to a more comfortable and effective workout experience.

Give it a try during your next session and let me know if you notice the difference! I’m always here to help with any questions or feedback you may have.

Wishing you happy and pain-free workouts!

Coach Meagan

Prioritize Your Bone Health: Tips to Prevent Osteoporosis and Build Stronger Bones

Let’s talk about something that’s often overlooked in our fitness journeys:
our bones. Now, you might be thinking, “Bones? Aren’t they just… there?”
But here’s the thing: your bones are living, growing tissues that need just as
much care and attention as your muscles. And one of the biggest threats to
your bones? Osteoporosis.

Osteoporosis, a condition that weakens your bones and makes them more
prone to fractures, is a silent enemy. It can creep up unnoticed until a
sudden fall or even a sneeze leads to a broken bone. But here’s the good
news: osteoporosis isn’t inevitable. There are steps you can take to prevent
it, prolong it or at the very least improve your overall bone density.

  1. Strength Training: Lifting weights isn’t just for bodybuilders. It’s one of
    the best ways to stimulate bone growth and increase bone density. So,
    pick up those dumbbells and show your bones some love.
  2. Calcium and Vitamin D: These nutrients are essential for bone health.
    Calcium builds strong bones, while Vitamin D helps your body absorb
    calcium. So, fill your plate with calcium-rich foods like dairy, leafy
    greens, and fish, and get some sunshine to boost your Vitamin D

Remember, your bones are the framework of your body. They support you,
protect your organs, and enable you to move. So, take care of them.
Because a strong body isn’t just about muscular arms or a flat belly. It’s also
about strong, healthy bones.

Check out this video where we dive a little deeper into the risks, preventative
care and reality:

The Powerhouse of Your Body: Core Exercises Unveiled

Let’s dive into the world of core exercises. Now, you might be thinking, “Isn’t that just a fancy term for ab workouts?” But here’s the thing: your core is so much more than just your abs. It’s the powerhouse of your body, the epicenter of your strength and stability.

Core exercises are those that target not just your abdominal muscles, but also your lower back, hips, and even your glutes. These muscles work together to support your spine, maintain your balance, and power your movements.

Think of your core as the trunk of a tree. It’s what keeps the tree upright and stable, no matter how strong the wind blows. Similarly, a strong core keeps your body stable and balanced, whether you’re lifting heavy weights, running a marathon, or simply carrying groceries.

Core exercises are not just your classic plank or even crunches! The key to effective core training isn’t just about doing a bunch of ab exercises. It’s about engaging your entire core, working all the muscles together in a coordinated way. Every time you do a kettlebell swing, a deadlift, a squat, a split squat, an overhead press, etc you are working your core. It is important to focus on core engagement in every move we do in the gym. 

So, next time you hit the gym, don’t just focus on your biceps or quads. Give your core the attention it deserves. Because a strong core isn’t just about getting a six-pack. It’s about improving your overall strength, stability, and performance.

Remember, every great structure needs a solid foundation. And for your body, that foundation is your core.

The Golden Ticket to a Better Retirement: Strength Training

Let’s talk about something that’s probably not on your radar yet: retirement. Now, you might be thinking, “I’m years away from retirement, why should I worry about it now?”

But here’s the thing: the choices you make today can significantly impact your quality of life in retirement. And one of the best choices you can make? Strength training.

Here’s why:

  1. Independence: Strength training helps you maintain muscle mass and bone density as you age. This means you’re more likely to stay strong, mobile, and independent in your golden years. No need for assistance with everyday tasks like grocery shopping or climbing stairs.
  2. Health: Regular strength training can help ward off many age-related health issues, like osteoporosis, arthritis, and heart disease. This means you’re more likely to enjoy a healthy, active retirement, free from chronic pain and illness.
  3. Longevity: Studies show that people who stay physically active and maintain their muscle mass live longer, healthier lives. This means you’re more likely to enjoy your retirement to the fullest, whether that means traveling the world, playing with your grandkids, or simply enjoying a leisurely walk in the park.
  4. Mental Wellbeing: Regular exercise, including strength training, has been shown to boost mood and ward off mental health issues like depression and anxiety. This means you’re more likely to enjoy a positive, happy retirement.

So, while retirement might seem a long way off, it’s never too early or too late to start preparing. And strength training is one of the best investments you can make in your future self.

Remember, retirement isn’t just about financial planning. It’s about health planning. And every workout is a deposit in your health savings account.

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