The Best Exercises for Perimenopause And Menopause

Eunice — Tue, 09 Dec 2025 05:05:10 +0000

As women move through perimenopause and menopause, our bodies start shifting in ways we don’t always expect. Hormones like estrogen and progesterone begin to fluctuate (and eventually dip), and suddenly we’re dealing with things like stubborn belly weight, hot flashes, mood swings, sleepless nights, achy joints, and changes in muscle and bone strength. It’s a lot, and you’re definitely not alone, which is why exploring the best exercises for perimenopause and menopause can make such a difference.

Exercise is one of the most powerful, science-backed ways to feel better, stronger, and more balanced during this transition. The right workouts can ease symptoms, boost confidence, and help you feel grounded and energized again. Menopause doesn’t have to feel like losing something, it can actually be a season of reclaiming your vitality!

In this post, we’ll walk through the best exercises for perimenopause and menopause, and how you can build a routine that supports your metabolism, bones, heart, brain, and emotional well-being. Let’s make this chapter one where you feel truly supported from the inside out!

Why Exercise Is Essential During Perimenopause & Menopause

As estrogen levels start to dip, your body naturally goes through some changes. You may notice your muscle tone isn’t quite what it used to be, your metabolism feels a bit slower, or your joints feel a little stiffer in the mornings. Bone density gradually decreases too, which is why the risk of osteoporosis rises during this stage. Many women also find that weight tends to settle more around the midsection, and stress can creep up, often thanks to sleep interruptions and normal hormonal ups and downs.

The good news? Exercise can make a huge difference. Moving your body helps rebuild and maintain muscle, strengthens your bones, and keeps your metabolism humming along. It also supports heart and brain health, lifts your mood, eases anxiety, and can even help you sleep more deeply. In other words: staying active is one of the most supportive things you can do for yourself during this transition.

Simply put: movement is medicine, especially during perimenopause and menopause.

The 5 Most Important Types of Exercise for This Stage of Life

1. Strength Training

If there’s one exercise category you should prioritize, it’s strength training. As estrogen declines, the body loses muscle more rapidly, and bones become more brittle. Lifting light weights or using resistance bands, light dumbbells, or even your own bodyweight, slows these changes dramatically.

Strength training provides a wide range of benefits, including increased muscle mass and strength, reduced belly fat, a boosted metabolism, improved posture and joint stability, and stronger bones that help lower the risk of osteoporosis.

A well-rounded strength routine can include exercises such as squats, lunges, deadlifts, glute bridges or hip thrusts, chest presses, bent-over rows, shoulder presses, and step-ups to effectively target major muscle groups and support overall strength.

Aim for 2–4 sessions each week, completing 2–3 sets of 6–12 reps per exercise. Take your time, listen to your body, and gently increase the resistance as you grow stronger.

2. Low-Impact Cardiovascular Exercise for Heart Health & Fat Loss

Menopause increases cardiovascular risk, making cardio exercise especially important. But it doesn’t need to be high-impact to be effective!

Great low-impact cardio options include brisk walking, cycling either outdoors or on a stationary bike, swimming or water aerobics, using the elliptical or rowing machine, and even dance-based workouts, all of which are gentle on the joints while still providing an effective cardiovascular boost.

Cardio exercise is especially helpful during perimenopause and menopause because it improves heart health, supports weight management, boosts mood through feel-good endorphins, and can even reduce the frequency and intensity of hot flashes.

Aim for about 60 minutes of moderate cardio for at least 3-4 days in a week, or simply break it into short, manageable sessions throughout your days, whatever feels most doable and supportive for you.

3. Flexibility & Mobility Training: Keep Your Joints Comfortable

Perimenopause often brings increased stiffness due to changes in connective tissues. Incorporating mobility helps reduce pain and maintain range of motion.

Try adding dynamic stretching before your workouts, followed by static stretching afterward to help your muscles unwind. Incorporating hip mobility routines, shoulder and spine mobility flows, and even some foam rolling can further enhance flexibility and keep your body moving comfortably.

A few minutes per day can greatly improve how your body feels and moves.

4. Balance & Stability Training: Protect Your Bones

As bone density decreases, the risk of falls and fractures increases. Balance training strengthens stabilizer muscles and improves coordination.

Simple balance exercises can make a big difference in daily stability. Try single-leg stands, tandem walking (heel-to-toe), and step-ups, along with core-strengthening movements. Yoga balance poses, such as Tree Pose or Warrior III, are also wonderful for improving steadiness and body awareness.

Practice 3–4 times per week, even if just for 5–10 minutes.

5. Mind-Body Movement: Stress Relief & Hormone Harmony

Chronic stress elevates cortisol, which can worsen weight gain, mood swings, and sleep disturbances. Mind-body exercise helps regulate the nervous system.

Excellent mind-body exercise choices include yoga, whether Hatha, restorative, or vinyasa, along with Pilates for core strength and posture. Tai Chi is wonderful for improving balance and cultivating calm, and simple breathwork practices like diaphragmatic or box breathing can further support relaxation and stress relief.

These practices help reduce anxiety, improve sleep, and increase body awareness.

Your Best Fitness Program for Perimenopause & Menopause: Our Full Body Fat Loss Program!

If you’re looking for a low-impact program that uses light weights and is thoughtfully designed for women navigating perimenopause and menopause, our Full Body Fat Loss Program is truly the perfect fit!

It not only strengthens your body but also helps you feel lean, toned, and confident, all without adding bulk. The routines are gentle yet effective, easy to follow, and crafted to support your energy, mood, and overall well-being. It’s a program that meets you where you are and helps you feel strong from the inside out.

Plus our Femme Nativa App comes with a tailored meal plan and recipes to help you lose weight.

Additional Wellness Tips to Enhance Exercise Benefits

Increase Protein Intake: Aim for 25–35 grams of protein per meal to support muscle repair.

Stay Hydrated: Hydration helps manage hot flashes and improves workout performance.

Prioritize Sleep: Your body recovers and regulates hormones during sleep.

Support Nutrient Needs: Magnesium, omega-3s, and vitamin D are beneficial, talk to a healthcare provider to personalize supplements.

Be Patient with Your Body: Hormonal transition is natural. Consistency, not perfection, is what counts.

Final Thoughts: Perimenopause and Menopause Is a Transition, Not a Decline

Menopause is often described as a season of loss, but it can also be a beautiful invitation to reconnect with your body in fresh, meaningful ways. With the right exercise routine, you can build strength, boost your confidence, sharpen your mental clarity, and feel better than ever, often in ways that surprise you.

During this stage of life, movement becomes more than just fitness. It turns into self-care, empowerment, and a gift you give your future self. ♡

Sources:

https://www.theoriginway.com/blog/the-best-exercise-for-perimenopause-menopause

https://www.taramd.com/post/exercise-and-perimenopause

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Top Zero Calorie Foods For a Flat Stomach: 15 Power Foods

Eunice — Wed, 22 Oct 2025 07:27:20 +0000

In this blogpost, I’ll share 15 low-calorie foods and a few simple, science-backed tips that support weight loss, reduce bloating, and help flatten your stomach.

Because let’s be real… everyone wants a flatter stomach. But starving yourself or doing endless sit-ups is really not the answer. The truth is, what you eat matters. And some foods can help you get leaner with barely any calories.

Before we get started, let’s clear something up. Technically, all foods have some calories. However the ones on this list are so low, your body might burn more calories digesting them than they actually contain. Wild, right? That’s why people call them ‘zero-calorie’ foods.

Alright, let’s dive in!

Top Zero Calorie Foods – The Top 15 Power Foods You Should Eat More Often

1. Cucumber

Cucumbers are basically water in veggie form – about 96% water, to be exact. And about 14 calories in 100 grams.

Their high water content helps flush out excess sodium and ease bloating, which makes you feel lighter. So, if you’re looking to flatten your stomach, cucumbers can really help.

Research has also shown they may help control and reduce blood sugar levels, which can help reduce hunger cravings. Because high blood sugar causes high sugar cravings.

And not to mention, they’re crisp, delicious, and super easy to use. Toss them in a salad, add a few slices to your water, or just snack on them with some lemon and a pinch of salt. You can even use them as a base for high-protein meals like tuna or chicken salad. Light, satisfying, and super practical.

2. Watermelon

Next up is watermelon – and yes, it can be part of a flat-stomach plan. It is very low in calories for a fruit, containing about 30 calories in 100 grams.

As the name suggests, it’s high in water content, which helps you to feel full. This is because it activates your stomach’s stretch receptors which signals to your brain that it’s full, controlling your hunger levels.

The high water content also helps to flush out excess salt and reduce water retention, making you feel lighter and less puffy.

I love watermelon because it’s mildly sweet, and super satisfying without packing on the calories. 100 grams of watermelon has 392 less calories compared to a 100 gram cookie. So next time you want a sweet treat, try some watermelon!

3. Celery

Number 3, celery, is a classic. There are only 16 calories in 100 grams of celery making it a super low calorie food!

It’s loaded with water and fiber, and here’s the fun part – it actually takes more energy to chew and digest than it gives you in calories.

While that’s a bit of a myth in extreme cases, celery really does support digestion and keeps you full without adding much to your daily intake.

4. Lettuce

At number 4, we’ve got iceberg lettuce, with only 7 calories per cup. It’s easily overlooked, but actually a solid pick when you’re aiming for a flatter stomach.

Lettuce is super low in calories, high in water, and gives you a decent amount of fiber, vitamin K, folate, and provitamin A. Plus, it adds bulk to your meals, which helps you feel full without racking up calories.

Use it in wraps, toss it into bowls, or layer it into sandwiches. You can also replace burger buns with lettuce for a bunless burger! Eating lettuce is an easy way to eat more and fill your tummy, without the extra calories.

5. Zucchini

Zucchini is one of those veggies that quietly does it all.

It’s about 94% water, so it helps with hydration while being super low in calories – around 17 calories per 100 grams.

It’s also rich in antioxidants and contains small amounts of vitamin C and potassium.

But the best part is that it’s incredibly versatile. You can use it to replace pasta, which is a very high calorie carb. Spiral it into noodles and add your favorite pasta sauce for a super low carb meal.

You can also grill it, roast it, or even throw it into the air fryer with some olive oil and spices. It’s perfect for volume eating, adding bulk and texture to meals, keeping calories and carbs low, and leaving you feeling full.

Definitely a go-to if you’re watching your waistline.

6. Tomatoes

Tomatoes aren’t just for sauces – they’re low in calories and packed with antioxidants such as Vitamin C, and lycopene, which helps fight inflammation. That’s huge if you deal with bloating.

100 grams of tomatoes only contains a mere 18 calories!

They’re great raw, roasted, or tossed into pretty much any meal. And tomato soup is another tasty, low calorie meal option.

7. Broccoli

Number 7, broccoli is a flat-stomach superstar – and way more powerful than it looks.

It’s a cruciferous vegetable, which means it’s packed with nutrients and fiber that support digestion and help you stay full longer.

Just one cup of cooked broccoli has only about 54 calories, but gives you more than your daily dose of vitamin C. Not bad, right?

Plus, eating more cruciferous veggies like broccoli has been linked to a lower risk of heart disease and even some cancers. Whether you steam it, roast it, or toss it in a stir-fry, it’s always a smart choice.

8. Cauliflower

Number 8 is Cauliflower. If you’re cutting carbs or calories, it’s super low in both – just 40 calories and about 8 grams of carbs per cup of cooked cauliflower. Super low in calories but still feels hearty.

It can also be used to create low carb meals such as cauliflower rice and cauliflower pizza bases, replacing traditional wheat and cutting the calories and carbs.

You can also add it to mash potato to lower the calorie content, or simply have it roasted with olive oil and salt and pepper. And it’s not just white… cauliflower actually comes in purple, orange, and yellow varieties too.

Beyond being low in calories, it’s rich in fiber and antioxidants that help reduce inflammation and support digestion – both big wins for a flatter belly.

9. Spinach

At just 7 calories per cup, spinach is one of the most nutrient-dense foods you can eat.

Don’t let its low calorie count fool you. It’s packed with vitamin K, folate, provitamin A, and antioxidants like lutein and zeaxanthin that are great for your eyes.

It blends right into smoothies, salads, omelets… you name it. It’s light, versatile, and a smart choice if you’re trying to slim down without missing out on nutrition.

Lean Legs 1 Program

10. Mushrooms

Next in line, mushrooms! They might not be the first thing you think of for a flatter stomach, but they’re surprisingly helpful.

They’re super low in calories at just 22 calories per 100 grams, naturally low in sodium, and packed with nutrients like vitamin D and antioxidants that help fight inflammation.

Plus, they support gut health thanks to prebiotics – which can reduce bloating and keep digestion on track.

11. Apple

Next up is apple. Apples are one of the easiest, most satisfying snacks out there. And they’re great if you’re watching your waistline.

100 grams of sliced apples has around 52 calories, but it’s packed with fiber to help keep you full and curb cravings. Plus, you get a boost of vitamin C, vitamin E, and even a little zinc – all good for your skin, immune system, and overall health.

You can sauté them, toss them into salads, or even use them to replace meat in some recipes. Light, satisfying, and easy to work into any meal – mushrooms are a quiet powerhouse when it comes to feeling lighter.

12. Radish

Radishes are one of those underrated veggies that quietly do a lot. Crunchy, colorful, and with just the right kick.

They’re super low in calories, with just 16 calories per 100 grams. And super high in potassium, Vitamins B6 and Vitamin C, which can support hydration and digestion.

Their natural bite makes them great for livening up salads or bowls without adding much to your calorie count.

If you’re after something crisp, colorful, and a little different, radishes are an easy way to add texture and nutrients while keeping things light.

13. Cabbage

At number 13 is cabbage which is a flat-belly-friendly food that deserves more love.

It’s super low in calories, just 22 per cup, but packed with fiber to keep you full and support digestion.

As a cruciferous veggie, it also brings plant compounds that may help reduce inflammation. You can enjoy it raw in slaws, cooked into stir-fries or soups, or fermented as sauerkraut or kimchi for an extra gut health boost. It’s cheap, versatile, and fits into just about any meal.

14. Strawberries

Number 14 is strawberry. Few things feel as fresh as a bowl of strawberries. With just 53 calories per cup, they’re light, naturally sweet, and loaded with vitamin C.

You can toss them into salads, blend them into smoothies, or enjoy them on their own.

And beyond the taste, studies suggest berries like strawberries may even support long-term brain health. Sweet, simple, and good for you – what’s not to love

15. Pickles

Last on the list – pickles. They’re super low in calories at 17 calories per 100 grams, and can be a lifesaver when you’re craving something salty.

Pickles are fermented in brine, so they are great for your gut health thanks to the presence of probiotics.

Just watch the sodium if you’re prone to bloating. Choose the low-sodium kind if possible, and enjoy in moderation.

Other Important Tips for a Flat Stomach: Focus on Top Zero Calorie Foods

Alright – those low-calorie foods can definitely help, but let’s be clear: getting a flat stomach isn’t just about what you eat. There are a few other things that really make a difference.

Calorie Deficit, Overall Weight Loss, and the Role of Top Zero Calorie Foods

First up – you can’t spot reduce belly fat. Your body loses fat from everywhere, not just your stomach. That means you need to be in a calorie deficit – burning more than you consume. A healthy, balanced diet paired with that slight calorie deficit over time is the real key to shedding belly fat.

Exercise Regularly and Pair It with Top Zero Calorie Foods for Better Results

Next – move your body! A mix of cardio and strength training is ideal. Cardio helps burn calories, while strength training builds lean muscle, which boosts your metabolism and helps shed fat from your tummy.

Sleep & Stress Management: Why They Matter as Much as Choosing Top Zero Calorie Foods

Now here’s something a lot of people overlook – sleep and stress. Poor sleep and high stress levels raise your cortisol, a hormone that actually encourages fat storage around your belly. Try to get 7 to 9 hours of quality sleep, and find ways to manage stress – like meditation, walking, or just doing something you enjoy every day.

Gut Health and the Role of Top Zero Calorie Foods

Last but not least – gut health. A lot of what we think is belly fat is actually just bloating. Supporting your gut with fermented foods like yogurt, kimchi, or even a probiotic supplement can really help. And good news – many of the veggies we listed earlier are high in fiber, which also feeds healthy gut bacteria.

If you need a little extra help on your journey, check out our Fit In 15 Program. It incorporates 15 minute strength training workouts to get a flat stomach in just 15 minutes per day. Plus our Femme Nativa app comes with a tailored meal plan and recipes to help you lose weight.

Check out these additional tips that could help you!

https://www.rachaelattard.com/negative-side-effects-low-calorie-diets/

https://www.rachaelattard.com/11-sneaky-high-calorie-foods/

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5 Fat Loss Habits That Changed My Life – Simple Tips from a Certified Nutritionist & Personal Trainer

Rachael Attard — Fri, 10 Jan 2025 05:18:17 +0000

If you’ve ever felt like you’re doing everything right but still not seeing the fat loss results you want, trust me, I’ve been there. It can be so frustrating! But here’s the thing, fat loss is about creating simple, healthy habits that work for your body and fit into your life. You don’t need to follow strict diets or spend hours at the gym to see results.

As a certified nutritionist and personal trainer, I’ve learned that fat loss involves more than counting calories. It’s about balancing what you eat, how you move, how you recover, and the mindset you bring to it. Once you get that right, the results follow and trust me, it feels amazing!

So if you’re tired of feeling stuck and ready to make some lasting changes that actually work, keep reading. I’m sharing the 5 fat loss habits that totally changed my body and mindset. Let’s dive in and get started!

1. HOW MUCH YOU’RE EATING: CREATING A SUSTAINABLE CALORIE DEFICIT

When it comes to fat loss, the most important principle to understand is the calorie deficit. Put simply, if you want to lose fat, you need to eat fewer calories than your body burns. But don’t worry this doesn’t mean starving yourself or drastically cutting your food intake. In fact, cutting too many calories too quickly is one of the biggest mistakes I see people make.

Many people get caught up in the idea of extreme dieting to lose weight fast. The problem? It backfires. Severely restricting calories can slow down your metabolism, cause muscle loss, and lead to something called metabolic adaptation, where your body adjusts to burning fewer calories. This can make it much harder to lose fat in the long term.

The sweet spot for fat loss is eating about 200-500 calories less than your body needs for maintenance. This creates a moderate calorie deficit that is sustainable over time and won’t wreck your metabolism.

HOW TO FIND YOUR MAINTENANCE CALORIES:

2. WHAT YOU’RE EATING: FUELING YOUR BODY WITH WHOLE FOODS

What you eat is just as IMPORTANT for fat loss as how much you eat. And here’s the thing, nutrition doesn’t have to be complicated. Focus on whole, nutrient-dense foods as the foundation of their diet. This means focusing on foods that are minimally processed and provide essential vitamins, minerals, and fiber.

WHAT TO INCLUDE IN YOUR DIET:

Lean Proteins: Chicken, turkey, fish, tofu, legumes, and eggs are great sources of protein that help you maintain muscle while losing fat. Protein also keeps you feeling fuller for longer, which can help with calorie control.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide healthy fats that support fat loss and overall health. They also help with satiety, so you’re less likely to overeat.
Fiber-Rich Foods: Vegetables, fruits, whole grains, and legumes are packed with fiber that supports digestion and helps keep you full. Fiber slows down digestion and keeps blood sugar levels stable, which can help prevent cravings.

Now, I know that perfection isn’t realistic, and I’m not here to tell you to cut out all your favorite treats. That’s why I LOVE the 80:20 rule. You eat healthy, whole foods 80% of the time, and the other 20% of the time, you can indulge in your favorite “non-diet” foods without guilt. This creates a more sustainable way to approach eating without feeling deprived.

RELATED POST: WHY I FOLLOW THE 80-20 RULE

HERE’S WHY THIS WORKS:

When you eat nutrient-dense foods most of the time, you’re providing your body with the vitamins and minerals it needs to function optimally. Then, when you do have those moments of indulgence, your body can handle it because you’ve been nourishing it properly the rest of the time. It’s all about balance!

3. EXERCISE: STRENGTH TRAINING AND CARDIO FOR MAXIMUM FAT LOSS

You can’t out-exercise a bad diet, but the right exercise plan will definitely help you reach your fat loss goals faster. And guess what? Aside from Cardio, Strength training (or resistance training) is one of the most effective ways to burn fat and maintain muscle mass.

As you lose fat, you also want to preserve as much muscle as possible because muscle burns more calories at rest than fat. The more muscle you have, the more efficient your metabolism will be. PLUS, strength training gives you that toned, lean look that many people are after when losing fat.

WHAT I RECOMMEND:

Strength Training: Incorporate bodyweight exercises (like squats, push-ups, and lunges) and resistance exercises using dumbbells or resistance bands. Aim for at least 2-3 strength training sessions a week.
Cardio: Cardio is great for heart health and burning calories, but don’t rely on it as your primary fat loss tool. Walking, in particular, is my absolute favorite form of low-impact cardio. It’s easy, free, and gentle on the joints. Try to aim for 10,000 steps per day (or whatever is realistic for you).
Consistency Is Key: It doesn’t matter if you’re doing a workout at home or hitting the gym. The key to fat loss is finding a routine that works for you and that you can consistently stick with.

If you’re looking for a time-efficient, full-body workout plan, check out our Full Body Fat Loss Program. All the workouts are within 30 minutes, so even if you’re super busy, you can fit them in.

4. REST AND RECOVERY: THE POWER OF SLEEP

Sleep is one of the most underrated components of fat loss. Lack of sleep messes with your hormones, including ghrelin, the hunger hormone, and leptin, the satiety hormone. When you’re sleep-deprived, you might feel hungrier than usual and struggle to control cravings.

Sleep also plays a huge role in recovery. When you’re sleeping, your body repairs muscle tissue, restores energy, and balances hormones. All of this helps you perform better in your workouts and makes fat loss easier.

TIPS FOR BETTER SLEEP:

Aim for 7-9 hours of sleep per night.
Create a bedtime routine, try winding down by reading, taking a warm bath, or listening to relaxing music.
Avoid caffeine in the late afternoon and evening, as it can interfere with your ability to fall asleep.
Limit screen time before bed. The blue light from phones, tablets, and computers can disrupt your body’s natural sleep cycle.

5. PATIENCE AND CONSISTENCY: SMALL WINS LEAD TO BIG RESULTS

The last habit is all about your mindset. Fat loss takes time. I know it’s tempting to want quick results, but I can promise you that consistency and patience are the keys to success. Focus on one day at a time, and celebrate your small victories along the way.

Instead of stressing about reaching your big goal right now, try setting small, realistic goals for the week. For example, you could aim to eat healthy for five days in a row or hit 7,000 steps each day, then gradually increase it as you progress.

When you focus on these small wins, they add up over time. Eventually, those little wins will help you reach your bigger goals whether it’s losing a certain amount of fat, fitting into your favorite jeans, or just feeling more confident in your body.

FINAL THOUGHT

Losing fat doesn’t have to be complicated or overwhelming. It’s about taking small, sustainable steps toward better nutrition, regular exercise, proper rest, and a positive mindset. And remember, it’s not about being perfect it’s about being consistent.

These five fat loss habits have truly changed my life, and I know they can help you, too. So, if you’re ready to take the first step, try applying these habits to your own life and see how you feel.

And if you want a more structured plan, don’t forget to check out our Full Body Fat Loss Program. It’s designed to help you lose fat without bulking up and without spending hours in the gym. Plus, all the workouts are under 30 minutes, so they’re easy to fit into even the busiest schedule.

Love, Rach xx

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Why Full Body Workouts are the Secret to Fat Loss

Rachael Attard — Thu, 02 Jan 2025 02:48:09 +0000

Full body workouts are a great choice if you’re looking for a simple and effective way to burn fat and get stronger. These workouts target multiple muscle groups at once, which means you can get a lot done in a short amount of time. This makes them perfect for busy schedules!

The best part? Full body workouts don’t just help you burn calories while you’re working out—they also keep your metabolism working afterward, so you keep burning fat even after you’re done. They’re great for building strength, increasing endurance, and helping you get the toned, lean look you want.

Let’s take a closer look at why full body workouts are so effective for fat loss and how you can start adding them to your routine today!

ARE FULL BODY WORKOUTS BETTER FOR FAT LOSS?

You bet! Full body workouts are amazing for fat loss because they target multiple muscle groups at the same time, which means you’re burning more calories in less time. Instead of focusing on one muscle, like when you do a bicep curl or leg press, full-body exercises like push-ups, glute bridges and planks really get your heart pumping and burn those calories.

FULL BODY WORKOUTS VS. ISOLATED EXERCISES

Full Body Workouts	Isolated Exercises
Works for multiple muscle groups	Focuses on just one muscle
Burns more calories	Burns fewer calories
Shorter workout time	Longer workout time
Keeps your metabolism active	Less of an afterburn effect

What’s even better? Full body workouts not only help you burn calories during your workout, but they also keep your metabolism running after you’re done thanks to that “afterburn” effect! Because you’re doing compound movements, you’ll burn more fat than you would with traditional, isolated exercises.

WHAT IS THE MOST SUSTAINABLE WAY TO LOSE WEIGHT?

The key to fat loss is sustainability and full body workouts are a perfect fit for this. They’re quick and efficient, so you’re way more likely to stick with them, even on those busy days. You don’t need fancy equipment or hours at the gym just a routine you can follow consistently.

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But it’s important to remember: balance is everything! Pairing your full body workouts with a healthy, nutrient-rich diet is the most sustainable way to lose weight. Focus on whole foods, lots of veggies, lean proteins, healthy fats, and complex carbs. And don’t stress if you have the occasional treat—it’s about finding what works best for you and your lifestyle.

IS ALL EXERCISE GREAT FOR REDUCING BODY FAT?

All exercise is fantastic for your health, but not all exercises are equally effective for fat loss. Activities like walking and yoga are wonderful for overall health and stress relief, but they won’t give you the same calorie-burning results as full body workouts.

That said, the best exercise is the one you enjoy and can stick with! If you love running, swimming, or cycling go for it! You can even combine these activities with full body workouts for a well-rounded, fun fitness routine. And remember, consistency is the real key to success, not perfection.

DOES FULL-BODY WORKOUT REDUCE BELLY FAT?

Yes, full body workouts can help reduce belly fat, but here’s the thing: you can’t spot-reduce fat from specific areas of your body. Full body workouts are amazing for overall fat loss, which includes belly fat. As you burn calories and shed fat, your body will lose it from different places, including your midsection.

What makes full body workouts so awesome is that they also work your core. Moves like planks, mountain climbers, and kettlebell swings are great at helping you tone and strengthen your core while you burn fat. Pair these workouts with a balanced diet, and over time, you’ll start to see changes in your belly fat!

RELATED POST: HOW TO LOSE FAT FROM STUBBORN AREAS

WHY FULL BODY WORKOUTS ARE PERFECT FOR BUSY LIFESTYLES

One of the best things about full body workouts is how adaptable they are. You can get an effective workout in just 20-30 minutes, making them perfect for even the busiest days. Whether you’re a parent juggling a million things, a professional with a packed schedule, or just someone getting into fitness, these workouts fit right in.

Here’s a little tip treat your workout like an important meeting. Even if it’s only 20 minutes, make that time non-negotiable. You’ll feel so much better after moving your body, and you’ll have it checked off your to-do list!

HOW TO GET STARTED WITH FULL BODY WORKOUTS

BEGINNER-FRIENDLY ROUTINE

Here’s a simple full-body workout to get you started:

Glute Bridges – 3 sets of 12 reps
Wall Push-Ups – 3 sets of 8-10 reps
Bird Dogs – 3 sets of 10 reps per side
Standing Leg Raises – 3 sets of 30 seconds per leg

PROGRESSION TIPS

As you build strength, you can:

Add weights like dumbbells or kettlebells
Incorporate more advanced moves like lunges with weights, kettlebell swings, or burpee variations
Try HIIT-style circuits for an added challenge

The key is to keep challenging yourself and mixing things up to stay motivated. And if you need more guidance, our upcoming 8-Week Full-Body Fat Loss Program has all the workouts and progressions you’ll need to keep you on track!

FINAL THOUGHTS

Full body workouts are a total game-changer when it comes to sustainable fat loss. They’re efficient, effective, and versatile. When you add them to your routine and pair them with a balanced, healthy lifestyle, you’ll set yourself up for long-term success.

Remember, fat loss isn’t about quick fixes—it’s about making lasting, healthy changes that you can keep up with for life. You’ve got this, and I’m cheering you on every step of the way!

DON’T MISS OUT!

Our 8-Week Full-Body Fat Loss Program has just launched! It’s here to help you take your fitness journey to the next level. Check it out below!

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Healthy Holiday Recipe Swaps for Guilt-Free Feasting

Rachael Attard — Fri, 20 Dec 2024 01:56:48 +0000

The holidays are a time for joy, celebration, and, of course, food! From a cozy dinner with loved ones to a big family gathering, the food we share makes those moments even more special. But let’s face it those rich, heavy dishes can leave you feeling sluggish, bloated, or a little guilty afterward. The good news? You don’t have to give up your favorite holiday treats to feel amazing!

Guilt-free feasting is all about enjoying the flavors you love without that post-meal heaviness. You don’t have to deprive yourself or miss out on making simple swaps to let you enjoy the comforting, festive tastes you crave, but with lighter, healthier ingredients.

So, let’s dive into how you can create a holiday spread that’ll leave you feeling great, inside and out.

WHAT IS GUILT-FREE FEASTING?

If you’ve been following me for a while, you know I’m all about balance. I love enjoying the foods I love, but I also love finding healthy alternatives that make me feel good without any guilt. Guilt-free feasting means making healthier choices while still getting to indulge. It’s about enjoying the holiday season without stressing over food or feeling too full afterward. Small changes to traditional recipes allow you to enjoy all the delicious holiday flavors while also taking care of your body.

Healthy swaps don’t mean giving up flavor or the fun of holiday meals. Some of these swaps are so tasty, you won’t even miss the old versions! And trust me, they’re just as festive and satisfying.

1. CREAMY MASHED POTATOES → CAULIFLOWER MASH

Mashed potatoes are a holiday staple, but they can be heavy and full of carbs. Cauliflower mash, however, is a great healthy holiday recipe alternative that’s just as creamy but much lighter. Plus, cauliflower is packed with nutrients and has a naturally mild flavor that blends beautifully with garlic and herbs :)

2. SOUR CREAM OR MAYO → GREEK YOGURT

Sour cream and mayonnaise are often used in dips, salads, and sauces, but they can be loaded with unhealthy fats and calories. Greek yogurt is a much healthier alternative it’s creamy, tangy, and full of protein.

3. WHITE FLOUR → WHOLE WHEAT OR ALMOND FLOUR

When it comes to baking holiday treats, traditional white flour is often the go-to choice. But whole wheat or almond flour are much healthier alternatives that offer more fiber and protein, making them perfect for healthier baked goods.

4. CANNED STUFFING → HOMEMADE VEGGIE STUFFING

Store-bought stuffing can be high in sodium and preservatives. Instead, make your own veggie-packed stuffing using whole wheat bread and fresh herbs. This healthy holiday recipe swap is simple, yet it makes a huge difference in both taste and nutrition.

5. SUGARY CRANBERRY SAUCE → FRESH CRANBERRY RELISH

Traditional cranberry sauce is often loaded with sugar, but fresh cranberries are naturally tart and packed with antioxidants. A little sweetener goes a long way, and you can even add some spices to bring out the flavors of the season.

6. CASSEROLES WITH CREAMY SAUCES → ROASTED VEGGIES

Many holiday casseroles are made with creamy sauces, which can be heavy and high in calories. Roasting your vegetables, however, brings out their natural sweetness and flavor, and it’s a lighter, healthier way to enjoy your veggies.

7. MILK CHOCOLATE → DARK CHOCOLATE

We all love a little chocolate during the holidays, but milk chocolate is often packed with sugar and lacks the health benefits of dark chocolate. Dark chocolate is rich in antioxidants and has less sugar, making it a better choice for satisfying your sweet tooth.

8. EGGNOG → ALMOND MILK EGGNOG

Eggnog is a beloved holiday drink, but it’s often high in fat and sugar. Almond milk eggnog is a great alternative it’s lighter, dairy-free, and still has that festive flavor you love.

9. HEAVY MEAT DISHES → PLANT-BASED PROTEINS

Holiday meals often center around heavy meats, but plant-based proteins can be just as satisfying, and they’re lighter on the body. You can make a hearty, flavorful holiday meal with lentils, chickpeas, or tofu.

10. PIE → FRUIT SALAD OR FRUIT-BASED DESSERTS

Pies are often a holiday favorite, but they can be loaded with sugar, butter, and flour. Fruit-based desserts are naturally sweet, and fresh, and a perfect way to end your meal without the heaviness.

FINAL THOUGHTS

This holiday season, there’s no need to feel guilty about enjoying your favorite foods. With these simple healthy holiday recipe swaps, you can create a holiday feast that’s lighter, and just as satisfying. The best part? You don’t have to restrict yourself or miss out on the flavors you love. These swaps allow you to enjoy all the delicious holiday dishes without the usual aftermath of feeling sluggish or overstuffed.

Remember, healthy feasting is all about balance and making choices that leave you feeling good. So, go ahead, enjoy those holiday meals, and feel amazing while doing it.

Wishing you all a joyful, healthy, and guilt-free holiday season!

Love Rachael xx

The post Healthy Holiday Recipe Swaps for Guilt-Free Feasting appeared first on Rachael Attard.

How To Lose 10 lbs By New Year’s Eve

Rachael Attard — Fri, 13 Dec 2024 23:28:52 +0000

Hey, lovelies! Can you believe it? The holiday season is here aka the most magical (and busiest) time of the year. Of course, there will be a lot of family gatherings, festive treats, and let’s be real some serious temptation. Between the cozy comfort food and packed schedules, staying on track with health goals can feel like a challenge, right?

But here’s the thing, you don’t have to choose between enjoying the holidays and feeling fabulous in your body. With a few simple, realistic changes, you can set yourself up to lose 10 lbs by New Year’s Eve without sacrificing the joy of the season. Let’s do this together and make feeling confident in 2024 part of the celebration!

WHY THE HOLIDAYS CAN FEEL CHALLENGING (AND HOW TO OVERCOME IT!)

Now first and foremost let’s acknowledge the reality, losing weight during the holidays can feel tricky especially if you aim to lose 10 lbs. With all the festive food, busy schedules, and emotional moments, staying on track can feel overwhelming. But don’t worry, understanding the challenges is the first step to overcoming them.

So Many Temptations: The temptations are endless, from holiday desserts to comfort foods. And honestly, who doesn’t love a good gingerbread cookie?
Jam-Packed Schedules: Shopping, family events, work deadlines it’s no wonder finding time for self-care can feel impossible.
Emotional Eating: Stress, nostalgia, or even just the winter blues can lead to reaching for that extra slice of pie.

Here’s the good news! With the right mindset and some practical strategies, you can enjoy the holidays and stay on track. Before we dive into the specifics, here’s a little pep talk :) weight loss doesn’t mean perfection. It’s about making consistent choices that add up over time.

The holidays are meant to be enjoyed, so don’t be hard on yourself if things aren’t 100% perfect. Now, let’s jump into what works.

1. NUTRITION IS ESSENTIAL

You’ve probably heard this from me before, nutrition plays the biggest role in weight loss. Eating smarter is really important. Focus on whole, nutrient-dense foods and aim for a slight calorie deficit (about 200-500 calories less than your maintenance level). This keeps things sustainable and doesn’t leave you feeling deprived.

Small Tweaks, Big Impact:

Watch Portions: Holiday meals can be heavy, so start with smaller servings and go back for more only if you’re truly hungry.
Fill Your Plate with Color: Load up on veggies and lean proteins before diving into richer dishes.
Stay Hydrated: Sometimes thirst can feel like hunger, so keep a water bottle handy.

2. PLAN YOUR MEALS AHEAD

Meal planning is a lifesaver, especially during the holidays when temptations are everywhere. By prepping your meals ahead of time, you’re setting yourself up for success and making it easier to stick to your goals to lose 10 lbs.

Here’s how I meal prep to save time and stress:

Create a go-to recipe list. I have about 20 healthy recipes I love that I rotate through.
Plan your week. On Sundays, I map out my meals and snacks from Monday to Friday. If you have events planned, make adjustments, but keep most meals consistent.
Do a big grocery shop. Stock up on everything you’ll need for the week, and if you need fresh ingredients, do a quick mid-week top-up.
Batch cook and prep. On Sundays, I cook dinner and make extra servings for lunches. I also wash and chop veggies, freeze bananas for smoothies, and prep other ingredients to make my week easier.

If you want more guidance, I’ve created 8-week meal plans that include over 400 recipes and detailed grocery lists. They’re a great way to simplify your meal planning and stay on track :)

3. WALK 10K STEPS PER DAY

Walking is one of the simplest, most effective ways to burn calories and improve your overall health. Plus, it’s so easy to fit into your daily routine you don’t need a gym or special equipment.

Aim for 10,000 steps a day, but don’t stress if that feels overwhelming. Start with 5,000 and increase your step count by 1,000 every five days. Splitting your steps into smaller chunks throughout the day can make it more manageable.

How to Make It Work:

Take a short walk after meals.
Park farther away or get off public transport a stop early.
Walk while listening to your favorite podcast or music.

Make it fun and enjoyable! Walking at a brisk pace where you can still hold a conversation is perfect for fat-burning and improving cardiovascular health.

4. PRACTICE A HEALTHY FOOD MINDSET

The holiday season can be tricky when it comes to food. There are parties, family dinners, and endless trays of desserts. And guess what? That’s okay! A sustainable weight loss journey includes moments of indulgence.

Instead of stressing about perfection, practice the 80/20 rule. Focus on eating healthy, nutrient-dense foods 80% of the time and allow yourself to enjoy treats the other 20%. One indulgent meal or weekend won’t ruin your progress what matters is getting back on track right after.

Always remember to be kind to yourself. The holidays are meant to be enjoyed, so don’t let guilt take away from the moments you share with loved ones. Balance and consistency are what truly matter.

5. QUICK WORKOUTS FOR THE WIN

Let’s face it the holidays are BUSY. But even with a packed schedule, you can still fit in quick, effective workouts. Just 15-20 minutes, 3-4 times a week, can make a big difference in how you look and feel.

These workouts don’t have to be intense or complicated. Focus on bodyweight exercises, resistance bands, or even a quick yoga session. Keeping your body moving will help you burn calories, build strength, and feel amazing.

If you’re looking for inspiration, check out our 21-Day Challenge on the Femme Nativa app. It’s free, fun, and designed to fit into your busy schedule!

FINAL THOUGHT

Aiming to lose 10 lbs by New Year’s Eve is achievable with a balanced approach. Focus on eating well, planning meals, walking daily, maintaining a healthy mindset, fitting in quick workouts, and prioritizing sleep. These small but powerful steps will set you up for success, not just for the holidays but for the year ahead.

Remember, progress isn’t about perfection it’s about consistency. You’ve got this, and I’m here cheering you on every step of the way. Let’s make this holiday season your healthiest and happiest yet!

The post How To Lose 10 lbs By New Year’s Eve appeared first on Rachael Attard.

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1. Strength Training

2. Low-Impact Cardiovascular Exercise for Heart Health & Fat Loss

3. Flexibility & Mobility Training: Keep Your Joints Comfortable

4. Balance & Stability Training: Protect Your Bones

5. Mind-Body Movement: Stress Relief & Hormone Harmony

Your Best Fitness Program for Perimenopause & Menopause: Our Full Body Fat Loss Program!

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Top Zero Calorie Foods For a Flat Stomach: 15 Power Foods

Top Zero Calorie Foods – The Top 15 Power Foods You Should Eat More Often

1. Cucumber

2. Watermelon

3. Celery

4. Lettuce

5. Zucchini

6. Tomatoes

7. Broccoli

8. Cauliflower

9. Spinach

10. Mushrooms

11. Apple

12. Radish

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14. Strawberries

15. Pickles

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1. HOW MUCH YOU’RE EATING: CREATING A SUSTAINABLE CALORIE DEFICIT

HOW TO FIND YOUR MAINTENANCE CALORIES:

2. WHAT YOU’RE EATING: FUELING YOUR BODY WITH WHOLE FOODS

WHAT TO INCLUDE IN YOUR DIET:

HERE’S WHY THIS WORKS:

3. EXERCISE: STRENGTH TRAINING AND CARDIO FOR MAXIMUM FAT LOSS

WHAT I RECOMMEND:

4. REST AND RECOVERY: THE POWER OF SLEEP

TIPS FOR BETTER SLEEP:

5. PATIENCE AND CONSISTENCY: SMALL WINS LEAD TO BIG RESULTS

FINAL THOUGHT

WANT TO KNOW YOUR BODY TYPE?

Why Full Body Workouts are the Secret to Fat Loss

ARE FULL BODY WORKOUTS BETTER FOR FAT LOSS?

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WANT TO KNOW YOUR BODY TYPE?

IS ALL EXERCISE GREAT FOR REDUCING BODY FAT?

DOES FULL-BODY WORKOUT REDUCE BELLY FAT?

WHY FULL BODY WORKOUTS ARE PERFECT FOR BUSY LIFESTYLES

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BEGINNER-FRIENDLY ROUTINE

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FINAL THOUGHTS

DON’T MISS OUT!

Healthy Holiday Recipe Swaps for Guilt-Free Feasting

WHAT IS GUILT-FREE FEASTING?

1. CREAMY MASHED POTATOES → CAULIFLOWER MASH

2. SOUR CREAM OR MAYO → GREEK YOGURT

3. WHITE FLOUR → WHOLE WHEAT OR ALMOND FLOUR

4. CANNED STUFFING → HOMEMADE VEGGIE STUFFING

5. SUGARY CRANBERRY SAUCE → FRESH CRANBERRY RELISH

6. CASSEROLES WITH CREAMY SAUCES → ROASTED VEGGIES

7. MILK CHOCOLATE → DARK CHOCOLATE

8. EGGNOG → ALMOND MILK EGGNOG

9. HEAVY MEAT DISHES → PLANT-BASED PROTEINS

10. PIE → FRUIT SALAD OR FRUIT-BASED DESSERTS

FINAL THOUGHTS

How To Lose 10 lbs By New Year’s Eve

WHY THE HOLIDAYS CAN FEEL CHALLENGING (AND HOW TO OVERCOME IT!)

1. NUTRITION IS ESSENTIAL

Small Tweaks, Big Impact:

2. PLAN YOUR MEALS AHEAD

Here’s how I meal prep to save time and stress:

3. WALK 10K STEPS PER DAY