Moving through Midlife | Helping Midlife Women Move Better and Feel Better

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What if there was a simple, fun and colorful way to ensure your family is getting all the essential nutrients they need? Tune in as Courtney, a health coach and founder of FormFit, enlightens us on how to 'eat the rainbow'. She highlights the distinct nutrients and benefits provided by different colored fruits and vegetables - red tomatoes for their cancer-protective properties, blueberries and eggplants for heart health, and much more. Learn about the educational value of discussing food benefits and the joy of creatively presenting meals.
Courtney also shares her personal experiences and solutions for encouraging a varied diet in her own home. Get inspired by her interactive shopping trips with her kids, and how she makes them part of the process. Her strategies for keeping healthy snacks on hand and making meals more fun by incorporating the colors of the rainbow are not only practical but also transformative. Towards the end of this episode, you'll be well-equipped with strategies and ideas for incorporating the vibrant colors of the rainbow in your meals and ensuring your family is getting all the essential nutrients in the most natural way possible. So, are you ready to turn your meals into a nourishing palette of colors?

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Better night sleep
We are a society that has become overcommitted and overstimulated, we don't get enough down time or sleep time. 51% of moms are getting less sleep then they need and it is killing us. We need to take more care of our sleep time. It is a time for cell renewal and rejuvenation, allows us to manage our stress hormones, gut health, weight gain, reduces chronic disease development, cognitive functioning and our overall safety.
If you aren't getting enough sleep you are increasing your risk of disease, did you know that one week of poor sleep decreases your immune system function for up to a year.
So if you are unsure about whether or not you are struggling with sleep, I want you to think about these 3 things.
Do you have trouble falling or staying asleep more than 3 days a week
Struggle to fall asleep for more than 30 min, or if you wake up in the middle of the night are you up for more than 30 min.
Does this happen for 3 weeks or longer.
Us mama's our hormones will be affected, grehlin will go up which will have you craving more sweet and carbs and leptin will go down which is the hormone that helps you to feel full. (Go deeper in our master class in the membership portal).
5 things to help you get a better night sleep
1. The lighting with electronics and dim the lights in the house
2. create a routine (weekend warriors-you are messing up your sleep clock as it takes 4 days for your body to get back on track).
3. Breathing techniques to really let your body know that it is time to relax and calm down.
4. Consume alchohol at least 3 hours prior to bed as it will mess up your sleep cycle.
5. Try to go to bed before 10pm, 2 reasons-your skin senses and processes light so even if you are sleeping your hormones are starting to be affected and for each hour before midnight you go to sleep you can count that as an extra hour of sleep.
If you are struggling to get the mind to stop racing in the evening I recommend Ashwaganda helps to relieve depression, anxiety, and stress to help with this or Melatonin- hormone of darkness doesn't help you to sleep, it just tells your body it's time to sleep
Wishing you a good night's sleep this week and if you are ready to dive in deeper to your personal and family health journey along with understanding and supporting your hormones involved in sleep, you will want to join our Membership program at Form Fit Online. It is only $25 a month to join and you will have access to our on demand workouts, meal plans, challenges, webinars and master classes, and receive accountability and weekly Q & A opportunities. Formfitonline.com to learn more or join us in the Form Fit Mom FB Community so that we can get to know you better.
If you like what you hear, please make sure to rate and review us or share us with a friend.
Membership: Courses - Form Fit (formfitnaples.com)
Form Fit Mom Community- Form Fit Mom (facebook.com)
IG: Raising _HealthyHumans

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Head out for a walk this evening or play a fun game outside with the family.
Make sure to look at something off in the distance to relax your eyes.
Share with us in our Form Fit Mom Community what you did for your movement snack or head to
www.raisinghealthyhumans.com

Head to www.movingthroughmidlife. com to learn more
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Ever wake up with a food hangover from one too many drive-through meals? Or perhaps your gut has been sending out distress signals but you're unsure what to do? We've all been there. Join us on Raising Healthy Humans podcast as we unpack the ties between convenience and health. Our special guests for this episode are Karin, CEO of Health Yeah, a warrior who fought colon cancer and now is an advocate for gut health, and Courtney, a health coach movement specialist and founder of FormFIT who champions healthier lifestyle choices.
Karin kicks off the conversation by sharing her incredible journey from battling colon cancer to becoming an integrative nutrition health coach focused on gut health. She passionately discusses the importance of comprehending our diet, its impact and how it can empower us to prioritize our health. We talk about how convenience impacts our health choices, the silent killers lurking in our diets like MSG, harmful oils, and the overconsumption of sugar. Courtney jumps in with practical tips on how to navigate a world filled with fast food, drive-thrus, and overly processed foods. We share the secret to resisting these convenience temptations - meal prepping, a healthy breakfast, and the magic of pre-chopped veggies.
In the latter part of our discussion, we take you through the journey of transitioning to a healthier diet. It's not an overnight shift - we highlight the importance of patience, small changes, and leading by example. Ever wondered about gut health? We talk about that too, and share seven secrets to good gut health. Promoting education and empowering families to make small yet significant changes is our goal, and we believe in the power that lies within each of us to do so. Want to continue the conversation and learn more? Join us in our moms raising healthy humans community on Facebook. Let's raise a healthier generation one meal at a time.
We discuss:
-Karin's journey to health
-Signs of colon cancer that may have gone unnoticed
-Decisions she made to live healthier life
-Things to avoid, things to add to diet
Karin Banghart is the CEO of Health Yeah Life. After being diagnosed with colon cancer in January 2020, she knew that she did not want others to go through what she had. Shortly after her colon resection surgery she became a Certified Integrative Nutrition Health Coach, specializing in Gut Health.
She is passionate about empowering others to live their healthiest life by understanding the importance of their diet and what it does to our gut health.
You can learn more from Karin by heading to:
Her website: My Story - Health Yeah Life
Karin Banghart (@healthyeahlife) • Instagram photos and videos
Free guide: 7 Secrets to GOOD Gut Health (ck.page)

Head to www.movingthroughmidlife. com to learn more
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courtney_formfit

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Let's work on foot strengthening this week.
I know it sounds weird to do, but yes, it's wonderful to be able to work your feet as well as they are a sensory organ and are so important to our movement as a whole. They are our foundation so we need to make sure they are strong and supportive.
Want to learn more about foot strengthening?
Watch these videos on strengthening the feet
I also offer a course if you deal with plantar fasciitis or other foot pain that may help to ease some of that tension and pain.
Foundational Footwork

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