The Wellness Arc

15/09/2025

✨ Strong, Light & In Balance ✨
Your guide to feeling powerful, lighter, and aligned during perimenopause. 💜🌿

Inside you’ll find:
✅ A 7-day nutrition plan designed for women 40+
✅ Daily workouts to strengthen your body & boost metabolism
✅ Mind-body tips to reduce stress & balance hormones

This isn’t about restriction — it’s about creating harmony in your body and life. 💪💫
Find it on Amazon by: Strong Light and In Balance (kindle and book)
👉 Begin your journey today and discover how small, intentional choices can bring big results.

12/09/2025

🌸 Perimenopause Morning Ritual 🌸

Starting your day with apple cider vinegar + water can be a gentle way to support your body during perimenopause:

✨ Helps reduce bloating & water retention
✨ Supports healthy digestion
✨ May stabilize blood sugar (important for hormone balance)
✨ Can boost energy & metabolism naturally

👉 Always dilute 1 tbsp of apple cider vinegar in a glass of water. Add a touch of lemon 🍋 or honey 🍯 if you prefer a smoother taste.

This simple ritual can become a powerful ally for your hormonal health 🌿💧

10/09/2025

🌞 Fuel Your Morning with 30g of Protein 🌞

Start your day strong with a balanced breakfast packed with protein to boost energy, curb cravings, and support muscle health — especially during perimenopause. 💪✨

🍳 Example Plate (≈30g protein):
• 3 scrambled eggs (18g)
• 2 slices of smoked salmon (10g)
• ½ cup cottage cheese on the side (6g)

That’s 34g protein in one meal!

07/09/2025

🌸 Perimenopause & Junk Food: Why It Hits Harder Now

During perimenopause, your body is already managing hormonal changes, making it more sensitive to what you eat. Junk food — high in sugar, refined carbs, and unhealthy fats — can:

✨ Spike blood sugar → leading to mood swings and crashes.
✨ Increase inflammation → worsening bloating and hot flashes.
✨ Disrupt sleep → which is already harder during this stage.
✨ Make weight loss more difficult → especially around the belly.

👉 It doesn’t mean you can never enjoy your favorite treats. Balance is key. Try swapping:
• Chips ➝ air-popped popcorn with spices
• Soda ➝ sparkling water with lemon
• Candy ➝ dark chocolate (70%+)

Your body will thank you with more energy, better moods, and fewer hormone-related ups and downs 💪💜

01/09/2025

Perimenopause & Your Body’s Signals

✨ “Perimenopause isn’t the end – it’s the beginning of a new phase where your body asks you to listen more closely. Mood swings, hot flashes, stubborn belly fat, or low energy aren’t just ‘random signs’—they’re your hormones talking. With the right foods, movement, and daily rituals, you can balance your body and feel strong, light, and in control again.”

📌 Tip for today: Add protein to every meal. It helps balance blood sugar, supports lean muscle, and keeps energy levels steady during hormonal shifts.

28/08/2025

https://www.amazon.com/dp/B0FNY8C7Z2

This is not a restrictive or extreme program. It’s a supportive plan built to help you feel strong, light, and balanced — inside and out.

26/08/2025

✨ Healthy Afternoon Snack Post ✨

Caption Idea:
Feeling super hungry but it’s not dinner time yet? 🌙 That’s when smart snacking saves the day. The key is to choose something light, protein-rich, and satisfying — so you fuel your body without spoiling your next meal.

✅ Perfect Snack Option:
• Greek yogurt with fresh berries & a sprinkle of chia seeds
• A handful of almonds & apple slices
• Veggie sticks with hummus

💡 These snacks keep blood sugar stable, boost energy, and prevent the “evening crash.”

👉 Remember: eating the right snack = less cravings later + better energy!

26/08/2025

https://www.amazon.com/dp/B0FNQZ2PWZ

es una guía práctica y transformadora que te llevará paso a paso a crear la vida que sueñas. A través de ejercicios diarios, afirmaciones poderosas, visualizaciones guiadas y prácticas de gratitud, aprenderás a conectar tu mente, tu energía y tus emociones con la frecuencia de la abundancia....

24/08/2025

🚫 Too Much Cardio, Not Enough Strength Training in Perimenopause

Many women believe endless cardio is the key to weight loss during perimenopause — but here’s the truth:
👉 Excessive cardio can actually backfire. It raises cortisol (your stress hormone), which makes it harder to burn fat and easier to lose muscle.
👉 Without strength training, your muscle mass declines faster in this stage of life, slowing metabolism and leading to more stubborn weight gain.

💪 What you need instead:
• Prioritize weight training 3–4 times per week to preserve lean muscle and boost metabolism.
• Add short cardio sessions for heart health (walking, cycling, or incline treadmill).
• Focus on recovery, protein, and hormone balance — your body will thank you.

✨ Balance is key: Strength training keeps you toned, strong, and energized, while cardio plays a supportive role — not the starring role.

22/08/2025

🌿 Walking on the Treadmill with Incline During Perimenopause

Walking with incline isn’t just a simple workout — it’s a powerful tool during perimenopause.

✨ Benefits of Incline Walking for Women 40+:
• Boosts metabolism: Burns more calories than flat walking, helping with weight management.
• Strengthens muscles: Works glutes, hamstrings, and calves for toned legs.
• Improves bone health: Extra resistance supports bone density — key in this stage of life.
• Balances hormones & stress: Low-impact cardio reduces cortisol and supports hormonal health.
• Protects joints: Easier on the knees compared to running, while still highly effective.

⸻

🗓 Weekly Incline Progression Plan

Goal: Start gently and build strength & endurance without overwhelming your body.
• Week 1: 20 min, incline 2–3%, brisk pace.
• Week 2: 25 min, incline 4%, alternate 3 min brisk + 2 min moderate.
• Week 3: 30 min, incline 5–6%, mix 5 min brisk + 2 min recovery.
• Week 4: 30–35 min, incline 7–8%, steady brisk pace, finish with 5 min cooldown flat.

👉 Tip: Listen to your body. If fatigue or stress is high, keep the incline lower that day. Progress at your own rhythm — consistency matters more than pushing too hard.

21/08/2025

🫒 Olive Oil vs 🥑 Avocado Oil in Perimenopause

During perimenopause, choosing the right fats helps balance hormones, support heart health, and fight inflammation.

Olive Oil
• Packed with antioxidants to protect your heart.
• Supports brain health and reduces inflammation.
• Best for salads, drizzling, and gentle cooking.

Avocado Oil
• Rich in monounsaturated fats that stabilize hormones.
• High smoke point → perfect for roasting & sautéing.
• Boosts absorption of vitamins (A, D, E, K).

✨ Both oils help manage weight, energy, and mood during perimenopause.
👉 Use olive oil raw for flavor & antioxidants, and avocado oil for high-heat cooking.

21/08/2025

🌸 How Many Steps Should Women in Perimenopause Take to Lose Weight? 🌸

Did you know that walking is one of the most effective and gentle ways to support weight loss during perimenopause? 🚶‍♀️✨

✅ For general health: Aim for at least 7,000–8,000 steps per day.
✅ For weight loss & metabolism boost: Aim for 10,000–12,000 steps daily.

Walking at this level helps:
• Balance hormones naturally
• Reduce belly fat (common in perimenopause)
• Improve mood & energy
• Support better sleep and digestion

💡 Pro tip: Break your steps into small chunks—morning, afternoon, and evening walks add up and are easier to fit into a busy day.

✨ Consistency is key! Even if you start with 5,000 steps, increasing gradually will bring amazing results.