Randi Snyder

Randi Snyder I help women over 40 unlock the key to optimal living via their GUT HEALTH. Your health starts with your gut and I give you the program to master it!

We work from the inside out to improve, health, fitness, metabolism, hormones, energy, sleep & fat-loss.

HIIT V’s WEIGHTS as we get older....Don’t get me wrong, HIIT workouts can be a great way to get your body moving in a s...
11/30/2022

HIIT V’s WEIGHTS as we get older....

Don’t get me wrong, HIIT workouts can be a great way to get your body moving in a shorter amount of time, which for many is a great option.

But when we go through peri-menopause or menopause and our hormones are changing, these types of workouts often send women's hormones into "over drive" which can unfortuantely negate your efforts.

We end up exhausted, over trained, injured, and unable to lose weight or sometimes even gaining.

Maybe you notice your joints are hurting, you're not sleeping well, you're bloated, your cravings are high, you're moody, you keep having re-ocurring injuries, or you're frustrated with the scale?

Often the exercise advice of doing HIIT at this time in life isn't right for us. Why? Because the stress of these types of workouts can drive cortisol and insulin up and this can lead to a cascade of events. 😭

Starting sometime in our early to mid 40's, our hormones gradually start shifting and by the time we reach our early to mid 50's that shift is in full swing! And if we are exercising too much or doing too much of the wrong type, we could be compromising our hormone health.

To be honest, HIIT isn’t designed for ageing women. Much of it was designed to accommodate males and younger females who still have enough estrogen/testosterone to support those types of workouts. In women, as estrogen declines so does our bodies ability to handle stress.

HIIT workouts and cardio in general (other than walking or LISS) are stress inducing workouts. So at some point, these workouts can actually start working against some women. I know...BOO!😫. Believe me as a former group fitness instructor, runner and HIIT lover, It was a hard pill to swallow.

Now, I do HIIT 1x per week the rest of the week is focused on using resistance training to strengthen, tone, increase bone mass, boost metabolism and work with our hormones (not against). This is also how we do it in FEMALE FIT FORMULA. I program my clients workouts the same way I program mine...with a purpose.

My aim is to coach my female clients to be the best they can be as they age. I want to help them build strength, mobility, longevity, confidence, and better overall health... Happy Hormones included.🥳

Getting back on track is all you need to do today. No need to try and make up for any over indulgences because it doesn’...
11/26/2022

Getting back on track is all you need to do today. No need to try and make up for any over indulgences because it doesn’t work that way and it’s puts you in a state of mental negativity.

Still having trouble adjusting to the time change? I know many people do, even weeks later!😫These shorter, darker days…....
11/26/2022

Still having trouble adjusting to the time change? I know many people do, even weeks later!😫

These shorter, darker days….they can really be a real drag for some people and knock you down for sure.
Believe it or not, this time is normal and what our circadian rhythm actually aligns with, which is super important. We didn’t have Day Light Savings Time until 1918. So just like processed foods and sitting around all day, it’s just not natural for humans. But we get used to DLST and it makes us really dislike ST.
The thing is, if we kept DLST year round it would stay so dark into the late morning when our bodies actually NEED sunlight, and this will cause a whole set of new problems for our health.
We need morning sun to regulate our circadian rhythm, produce melatonin and regulate cortisol. When these are off, it messes with our sleep, our mood, insulin, appetite, our weight and other health factors. It also makes depression more likely.
So how can we adapt better to these shorter, colder days and longer nights?
Here are 7 things I use to help me….
🍁Get outside daily. Even if its cold! There’s a reason I’m obsessed with beanies and fleece lined leggings now!
🍁Stay active. Whether that’s walking every day or staying with your workouts, even if you don’t feel like it. Daily movement does wonders for your mental health.
🍁 Wake up a little earlier. Sleeping when it’s dark is so cozy; but I encourage you to take advantage of every moment of that precious daylight.! Especially if you work and come home to darkness. If you are in the habit of staying up late and sleeping in, the days will seem much shorter.
🍁Try some new recipes. This time of year, I feel a little bit more inspired to play around in the kitchen…, its a win win as it keeps me occupied when it gets dark at 5pm. Great time come up with some new healthy dinner ideas or prep food ahead of time for the days to come.
🍁Try a new activity. This could be anything…it could be cooking, knitting, writing, dancing, art, taking an online class… the list is endless. When you are inspired by learning new things your brain will be happier for it.
🍁Read More; This is the perfect season to get cozy and read a good book!
🍁Acceptance. It seems silly, but stop complaining and make some necessary adjustments. Start by taking the mindset set that this is natural and that morning sunlight is better for our health. This allows us to embrace the season and welcome it more.🥰
Drop a comment if you’ve got any seasonal sanity strategies you’d like to share!

Post Holiday Tip🦃:Feeling a little lethargic, brain foggy, or out of sorts this morning after your Thanksgiving Day indu...
11/26/2022

Post Holiday Tip🦃:

Feeling a little lethargic, brain foggy, or out of sorts this morning after your Thanksgiving Day indulgences??🥺

When we overload on carbs and sugar, it causes a cascade of events to follow, almost like we'er slightly hung over. In a sense we are, but not necessarily on alcohol...although some of you might have that going on too😉.

Although, I'm not a proponent of no carbs, I also know that eating too many (especially processed and sugary ones) can have negative affects on our guts, cognitive function, hormones, mood, energy and weight. So if you're feeling a little sh*tty the morning after a holiday or over indulgence (even if you weren't drinking), that's probably why.

So what you can you do to help yourself the day after?

• Do a morning fast, by pushing your breakfast out an hour or 2.

• Avoid all sugar and processed carbs

• Eat manily protein, fats & veggies

• Eat regualr meals and avoid snacking

• Drink pleny of water

• Get in some movement or exercise

Hope this helps!!

Address

Mooresville, NC
28117

Website

Alerts

Be the first to know and let us send you an email when Randi Snyder posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

About Me

My name is Randi Snyder. I am a 52 year old mother and wife currently residing in Southern California. I am an American Council on Exercise certified personal trainer (A.C.E. C.P.T), Precision Nutrition level one coach, and an Arbonne I.C and Area Manager. I started my passion for fitness and health in 1994 teaching Spinning and group fitness, and have participated, competed and worked in many different aspects of fitness since then.

In 2010 while still teaching group fitness, I was tired, injured and my over exercising was causing me to yo-yo with my weight, and my stress levels to go up. And although I worked out hard and consistently, I realized I was going about it all wrong and wasn't happy with the way I looked or felt.

​Tired of being burnt out and unhappy, I gave up most of my group fitness classes, became a C.P.T., changed my eating, and headed into the weight room! Two years later in 2012, at 42 years old, I did my first NPC Figure Competition, with two more the following two years, and qualified for Junior Nationals at both shows taking 1st place in Masters Plus and 2nd in the Open.

Now that I have been working in the fitness realm for over 27 years, I realize that getting fit and reaching goals can seem more daunting and difficult than ever! There is now so much overwhelming and confusing information out there and combine that with busy schedules and fast paced lives, it's no wonder we have a hard time committing to and getting to where we want to be. But I can help you, it can be done regardless of age, past or current circumstances!