Wendy Glass Wellness

12/13/2024

December always feels like a whirlwind, doesn’t it?

🎄 Between holiday plans and wrapping up the year, it’s easy to push our goals to the back burner.

But here’s the thing—January is coming and you don’t need to feel overwhelmed by thinking you need to make huge changes to achieve your goals. You also don’t have to wait until January to start making progress.

—-> You can start feeling better by making small shifts now!!

—-> Grab my 3 Strategies for Fat Loss in the link in my bio!

If adding healthy habits is on your list, this download has easy action items that you can start implementing today!

❔So what is the one thing you are looking to change in 2025❔

Share in the comments below👇🏻

12/02/2024

This time between Thanksgiving and Christmas can feel like a total toss-up. One day, I’m on top of my game; the next, I’m completely drained. Schedules are chaotic, and my brain is maxed out.

Today was one of those days—just getting in and out of the car felt like an effort. But instead of letting the craziness of the week win, I made my way to the gym. Did I crush my workout? Nope. Did I even finish my workout? Nope. Am I craving chocolate chip cookies?Yes! Nevertheless I moved, and I felt better for it.

Here’s the thing: motivation doesn’t always show up. Some days, it’s nowhere to be found—and that’s okay. But if we wait for motivation to strike, we’ll never build the habits we want.

So, keep the routine. Show up imperfectly. Move a little. Over time, it does get easier—and you’ll thank yourself for staying consistent through the chaos.

What’s one small win you can focus on today?

11/18/2024

The holidays are full of treats, parties, and busy schedules, but staying on track doesn’t have to feel overwhelming. Here are some simple tips to help you enjoy the season while feeling your best:

1️⃣ Plan Ahead: Keep a few go-to meals and ingredients on hand to handle busy days and unexpected surprises. Also, as it's very easy to get sidetracked by extra tasks and holiday shopping, schedule your workouts ahead of time by blocking your calendar so you can make sure you get some movement in your week.

2️⃣ Prioritize Sleep & Space: Aim for 7–8 hours to recharge and keep your energy balanced. Recharge with a little alone time: begin your day with 5 minutes of deep breathing, meditation, prayer, or journaling to stay calm and centered.

3️⃣ Get Your Protein: Protein isn't just for muscle, it also helps balance your mood. You know that hangry feeling, right? Avoid blood sugar swings with having adequate protein spread throughout your day. Start meals with protein and veggies, and savor your favorite treats without guilt.

4️⃣ Stay Active: Move Daily! A 10–20 minute walk after meals can improve digestion and insulin sensitivity. Keep your muscles working with short strength training sessions, which will also help with insulin sensitivity and will help you to avoid the dreaded DOMS (delayed-onset muscle soreness) for when you get back to you full schedule.

5️⃣ Support Digestion: Moving, hydrating, breathing, and adequate sleep all help with keeping digestion going. Other significant ways to support digestion are slowing down at mealtimes and being sure to thoroughly chew your food. Make sure you are also getting plenty of veggies and fiber in your day as well.

✨ Remember, it’s all about balance—small, mindful habits add up to big results. What’s your go-to holiday survival tip? Share it below! 🎄

11/15/2024

It’s Friday!!!! Tell me Your Workout Personality 🤩

Which one are you?

1️⃣ GNO motivation 🍷

2️⃣ Bestie accountability 💪

3️⃣ Non-refundable workout 🤑

4️⃣ Morning workouts are for the birds 🐦

5️⃣ Swimsuit season goals 🩱☀️

Drop your number below, and I’ll reveal which one I am in the comments! 🍳 (Hint: eggs might give it away…😉).

11/13/2024

🧠 Weird Symptoms Wednesday: Brain Fog After 40

You've been there, right? I know I've run into a few of you doing the same thing.

Or constantly searching for a word mid-sentence OR walking into a room not remembering why you went there.

Brain fog is a frustrating yet common symptom for women in perimenopause and beyond. So, does it really have to do with shifting hormones?

Well, YES, but other other things that may be aggravating the issue as well.

Hormonal Shifts: As estrogen levels fluctuate and progesterone declines, they can impact neurotransmitters in the brain, leading to changes in memory, focus, and mental clarity.

Stress and Poor Sleep: Stress increases cortisol, a hormone that affects memory and focus, while lack of quality sleep can leave us feeling mentally foggy.

Blood Sugar Swings: Hormonal changes can also affect blood sugar balance, which has a direct impact on how sharp or sluggish we feel throughout the day.

Thankfully there are some small lifestyle changes can make a big difference!

* Prioritize Sleep: Aim for 7-8 hours of quality sleep each night. Ideally with lights out around 10, if possible. I know it's difficult, but a routine does help.

* Stay Active: Regular exercise in various forms - including strength training, low-intensity and high intensity training can regulate neurotransmitter function, lower inflammation and help boost brain health and clarity.

* Balance Your Meals: Keep your blood sugar steady with balanced meals rich in quality protein, healthy fats, and fiber.

* Limit Caffeine & Alcohol: While that extra cup of coffee might feel like a quick fix, it often leads to an energy crash and can keep you up at night. Similarly, alcohol might help you fall asleep initially, but it often disrupts sleep later by raising cortisol, adding to feelings of brain fog the next day.

Have you noticed brain fog creeping in? Does it concern you, or is it a relief to know that fluctuating hormones are often behind our forgetfulness? Share your experience below!

11/11/2024

Starting in our 30s, we naturally lose muscle every year. By the time we hit 40, this loss speeds up—a process called sarcopenia.
Why does this happen? Our hormone levels change, especially estrogen, which is crucial for muscle maintenance. Add in that most of us aren’t moving as much as we used to, and many of us are simply not getting the amount of protein we need for muscle maintenance or growth.
The result? We can lose up to 5% of our muscle mass each decade if we don’t do something about it.
Here's what's at stake:

—>Muscle Regulates Blood Sugar Levels -- Muscles help control blood sugar by using glucose for energy. By keeping blood sugar stable, muscle health reduces the risk of insulin resistance—a condition linked to cognitive decline and Alzheimer’s.

—> Muscle supports your bones and joints -- Muscle protects our joints and bones. Losing it can mean more pain and higher injury risk.

—> Staying Independent — Yes, we should be thinking about this now. Muscle strength is what helps us carry groceries, climb stairs, and stay active. Keeping that strength is key for independence and confidence as we age.

Want some good news? Strength training is like giving your body a wake-up call to hold onto that precious muscle. It’s NEVER TOO LATE TO START, and even small, consistent steps can start you on a path to staying strong, energized, and healthy through every stage of life.

💡 Ready to make some muscle? Drop a 💪 if you’re with me on this journey, and let’s build strength together! Learn more about the importance of muscle and how to keep yours strong and healthy! Get my free guide, 3 Essential Strategies for Fat Loss After 40, for practical tips on building muscle and a sample strength workout to get you started. Go here to DOWNLOAD-------> subscribepage.io/wrroij

11/08/2024

Sometimes, the things we put up with are so ingrained they feel normal—a low hum in the background we barely notice. 

Also, sometimes, we make do with less-than-ideal setups just to get by - like my cardboard box treadmill desk - It works… but it’s not exactly optimal. 😆

Then there are bigger tolerations we live with that can weigh on us, like challenges with loved ones - relationships or sickness. 

But identifying these “tolerations” can be a game-changer.  Recognizing and addressing these “silent stressors” can make a big difference in how we feel each day.

A while back, I did an exercise called “Demystifying Tolerations.” Seeing it all laid out, I realized how many of my own habits and mindsets were keeping me stuck. It wasn’t easy, but it led to a kind of freedom: some things I could let go of, and for others, I found peace through acceptance.

✨ What’s something you’re tolerating, big or small, that you’re ready to shift or release? Drop it in the comments!👇

11/06/2024

Do you ever wake up in the morning, take one look in the mirror, and wonder, “What the heck happened?”

This happens to me way more often than I would like. I wake up -- I feel fine – I look in the mirror – AND apparently all the fluids I had the previous day ended up in my face.
As much as I try to prevent this, I’ve realized there are a number of factors at play and it’s not just about how much chips and queso I had last night. That would be too easy, right? (except if you really love chips and queso). So, what else could be going on?

1. Estrogen Fluctuations - Estrogen helps regulate water retention, so when levels fluctuate or decrease, it can disrupt this balance, leading to puffiness, especially in the face, hands, and feet.

2. Lower Progesterone - As progesterone decreases during perimenopause and menopause, water retention can become more common, causing morning puffiness.

3. Blood Sugar Instability - Hormonal changes, excess sugar, alcohol, decreased muscle, lack of protein - these can all make blood sugar more unstable, and overnight drops ans spikes may contribute to water retention. Low blood sugar also prompts the release of cortisol (the stress hormone), which can worsen fluid retention.

4. Cortisol and Stress Response - With fluctuating hormones (as well as inbalanced blood sugar), stress response can be heightened, leading to increased cortisol production. Elevated cortisol levels encourage the body to hold onto sodium and water, which can lead to morning puffiness.

5. Not Getting Enough Protein - Protein is essential for fluid balance, as it helps prevent excess fluid from building up in tissues. A low-protein diet can worsen puffiness because of decreased levels of albumin, which helps keep fluids in the bloodstream rather than in tissues.

6. Excess Processed Carbs or Sodium - With age, the body becomes more sensitive to foods that promote water retention, particularly highly-processed and salty foods. These both cause water retention and can feel amplified during hormonal changes.

7. Dehydration - Dehydration can cause the body to hold onto water. If you’re not hydrating enough during the day, or if you're having caffiene and/or alchohol, your body may retain fluids as a protective measure. This can lead to those puffy eyes staring back at you in the morning, especially if there’s also hormone-induced water retention.

8. Reduced Lymphatic Drainage - As estrogen levels drop, circulation and lymphatic drainage can be affected. This drainage system is responsible for removing excess fluids, so any slowing in its function can cause fluid buildup, especially overnight when the body is less active.

Tips to Reduce Morning Puffiness:

--> Hydrate consistently throughout the day with clean filtered water and pack your plates with non-starchy veggies that will help you stay hydrated as well.
--> Be sure to get some type of movement every day - and preferably some resistance training 2-3 times per week. On the other hand, don't overtrain, which can cause higher cortisol.
--> Consume more protein. Make protein the highlight of every meal. Include at least 20-30 grams at every meal to support fluid balance.
--> Limit processed foods, especially those overly frankenstein-flavored foods. If you are purchasing processed foods, keep the ingredients to 5 or less and only include REAL FOOD ingredients. (High-Fructose Corn Syrup is not a real food)
--> That being said - limit your sugar, caffeine and alcohol intake.
--> Get a good sleep routine going - keep bedroom lights dim (I use a HOOGALITE sleep light bulbs that gives my room an amber glow) and TRY to get in bed around the same time every AND TRY to limit screen use within and hour before bedtime.

I know that's alot - But you don't have to do them all at once. Just try each one out and see which one helps you the most. Sometimes just being informed is enough and before you know it you will start to put the puzzle peices to your puffiness together.

🌿 So let me know - Have you experienced morning puffiness? Drop a comment if you relate or if these tips have helped you!

11/04/2024

Are you feeling like your workouts aren’t giving you the same results they used to? Strength training may be the missing piece.

After 40 (and even before), our bodies start to change in ways that make strength training crucial—not just for fat loss but for maintaining bone density, energy levels and even maintaining brain health. 🧠

🏋️‍♀️ Muscle is your body’s built-in fat-burning furnace! Every time you build or maintain muscle, you’re supporting a healthy metabolism and protecting your strength for years to come. Muscle is truly your key to healthy aging!

Haven’t started yet or stuck in a rut? No Problem! I have a workout plan to get you started! Download my free guide - 3 Strategies for Fat Loss After 40! The link is in the comments below.

If you have questions or still find yourself stuck, that is totally normal! Usually just getting started is the hardest part. Don’t hesitate to reach out - I’m here to help you!

Send a message to learn more

09/20/2024

🌸 Happy Friday y,all!! It’s been awhile!! 🤩 Exciting things have been happening behind the scenes! I’m just about a week away from completing the Girls Gone Strong Menopause Coaching Specialist Certification, and I couldn’t wait to share the news. My journey began as a personal trainer over a decade ago, which led me to dive deeper into nutrition with the Nutritional Therapy Association. Last year, I expanded my expertise with Amino Acid Therapy through the Academy for Addiction and Mental Health Nutrition. Now, I feel like I’ve topped it all off with the amazing knowledge gained through the Menopause Coaching Specialist certification.

My passion is to help women take charge of their health before things start to spiral, but I know life has a way of throwing curveballs. Suddenly, we’re struggling to keep up with our changing bodies—experiencing panic attacks out of nowhere, sleepless nights, or feeling confused when consistent workouts and healthy eating aren’t getting the results we want. I’ve been there, and I know how frustrating it can be to feel like your body is working against you. That’s why I’m so excited to share these new tools - to help women not just survive but thrive through perimenopause and menopause. So, be sure to stay tuned for more info and some amazing resources coming down the pipeline!!!!

05/24/2024

👉🏻Seriously though… It’s first focus is on immediate survival. Dietary protein supports many other functions in the body, like thyroid function, the immune system, mood regulation as well as organ health & repair. Without sufficient dietary protein your muscles break down to fulfill these roles.
No wonder why dieting and chronic exercise can be so detrimental if not fueling your body properly.

💰Tips for effective fat loss while maintaining and/or gaining muscle:

🌟Prioritize healthy protein intake

🌟Choose walking over intense cardio to preserve muscle

🌟Add resistance training to improve your metabolism, to build resilience and
to build a better bad@$$ body to keep you energized and healthy through perimenopause and beyond!

03/16/2024

As I am finding myself working more and more with clients who are using semaglutide and Tirzepatide, either because the mere fact that more people are getting prescribed or just by chance, I find their curiosity and newfound dedication to their health inspiring. For those I have met, it’s been a first step to a healthier lifestyle. They understand it’s not just about the medication or a “quick fix”; there still needs to be a multi-pronged approach to enjoy better health for the long term.
That being said, I came across a very informative video regarding the science behind the treatment and what lifestyle changes are needed to improve the outcomes of treatment. If you are on one of these medications or curious, I highly recommend watching part 1 and 2. Let me know what you think!

Subscribe: https://youtube.com/-Qap9bpBJbqERnbg Let’s dive into a hot topic that has been making waves in social media and mainstream media lately –...