func. Health with Maggie Topham

Home
func. Health with Maggie Topham

Midlife & menopause are a trip! I’ve got the expertise to help you navigate it and lose weight.

24/11/2025

POV: You’re just trying to film your husband cutting down the Christmas tree…
and suddenly you’re unintentionally performing a real-life sprint to avoid getting flattened. 😂🎄💪

Honestly? It reminded me exactly why I train the way I do.

Sprint Interval Training (SIT) isn’t just “run fast, rest, repeat.”
It’s the ability to react, move quickly, and get your heart rate up and down efficiently—
aka the stuff that keeps us alive when a 200-lb evergreen decides we’re in its landing zone.😳

I do SIT 2x per week, usually for 10–15 minutes max, because:
🔥 It improves cardiovascular fitness faster than traditional cardio
🔥 It increases fat oxidation (your body becomes a fat-burning machine)
🔥 It boosts mitochondrial health (AKA your energy factories)
🔥 It supports metabolic flexibility
🔥 It improves VO₂ max, one of the strongest predictors of longevity
🔥 It translates straight into better lifts, better recovery, and a stronger, more resilient body

SIT is short. Intense. Efficient.
Exactly what midlife women need—especially when we’re building muscle AND protecting our hearts.

And apparently… also very useful when avoiding rogue Christmas trees. 😅

23/11/2025

31 years of marriage… and we’re still choosing experiences that strengthen our health, our bond, and our well-being.

My husband surprised me with a getaway to natural mineral hot springs. It was therapy, connection, and regulation all wrapped into one.

Mineral springs are loaded with magnesium, sulfur, calcium, and other trace minerals that support stress reduction, muscle recovery, sleep quality, circulation, and even lower cortisol levels.
And honestly? Sometimes this is the kind of “wellness work” we forget to prioritize:
✨ rest
✨ reconnection
✨ stepping out of the grind
✨ creating space for joy

As someone who teaches metabolic health and strength… I’ll be the first to say:
stress management and connection are part of the program.
Your body listens to the life you live.

This weekend was a reminder that longevity isn’t just protein, lifts, and zone 2.
It’s the moments that regulate your nervous system…
The adventures that keep you curious…
And the relationships that make you stronger.

Here’s to another year of choosing health, choosing each other, and choosing to feel ALIVE. 🧡

18/11/2025

The deeper I get into my 50s, the clearer it all becomes…
Movement is medicine.
Mental health matters just as much as physical health.
Strength is an asset I’m not willing to lose.
Family is everything.
Memories > material things — because none of that comes with us.
And aging? It’s a privilege I’m grateful for every single day.

Here’s to making this chapter the strongest, healthiest, and most meaningful one yet. 💛🔥

17/11/2025

✨HUGE Victory for Women’s Health This Week✨

If you’ve heard the news, you already know — the FDA just removed the long-standing black box warning from many forms of hormone replacement therapy.

And honestly?
This is a win worth celebrating.

For years, women have been terrified away from treatments that could have dramatically improved their quality of life… all because of outdated data and blanket warnings that didn’t reflect current science.

But here’s what this change really means ⬇️

THE GOOD

✨ More women will finally have access to safe, effective symptom relief.
✨ Updated science is being recognized — especially for women who start HRT earlier in menopause.
✨ Less stigma, more informed conversations.
✨ Better shared decision-making between women and their doctors.
✨ Improved long-term outcomes for bone health, brain health, sleep, metabolic health, and overall quality of life.

This is what progress looks like.
This is what advocacy creates.
This is how women get the care they deserve.

BUT LET’S ALSO BE CLEAR:

This doesn’t mean HRT is right for everyone.
It doesn’t mean no risk.
It means individualized care matters now more than ever. Timing, dose, formulation, personal history — they all play a role.

But what it does mean is that women finally get to make decisions based on current evidence, not fear.

Today, we celebrate.
Tomorrow, we keep educating, empowering, and advocating for ourselves and for the women coming behind us.
Because this win was long overdue. 💛

IS HRT RIGHT FOR YOU? Drop the word “Dynamic” in the comments and I’ll send you a direct link to the telemed company I’ve used for years to monitor my HRT with lab based prescriptions billed to your insurance and a health team that gives you 1:1 care. 👩‍⚕️

16/11/2025

✨You Don’t Have to “Feel Ready” to Change Your Life — You Just Have to Begin✨

If there’s one thing the last few years have taught me, it’s this:

You are one decision away from a completely different life.
And it usually starts with something simple… like a walk around a track, a strength session, or choosing protein at breakfast. 🏃🏼‍♀️💪🏼☀️

I didn’t build muscle, confidence, or metabolic health overnight.
I built it by showing up on the days I felt motivated and on the days I didn’t.

Here’s what I want every midlife woman to know:

🔸 Movement is medicine.
Walking, lifting, zone 2… all of it protects your hormones, your bones, your brain, your heart, your metabolism.

🔸Take the leap and bet on yourself. Do something you e always wanted to do. If it’s fear that’s stopping you, that’s what you should lean into.

🔸 You are not “too old” to get stronger.
The research is clear — women in their 40s, 50s, 60s and beyond can build muscle, increase VO₂ max, and reverse metabolic decline. Strength training literally changes your trajectory.

🔸 Confidence comes from keeping promises to yourself.
Not perfection. Not the scale.
Consistency + integrity = self-trust. And that’s what changes everything.

🔸 Your second act can be the strongest chapter of your life.
I’m living proof of that. And so are thousands of women who chose to put their health first.

So here’s your reminder today…
Lace up the shoes.
Get outside.
Take the walk.
Lift the weight.
Honor the version of you who wants more out of this life.

She’s already inside you.
You just have to choose her. 💛

Sometimes we have everything in place and we still don’t feel like ourselves.😞 Drop the word “dynamic” in the comments. Get a direct link to telemed company I’ve trusted for over 2 years. Insurance billed labs, hormones, peptides, and individualized supplements mailed right to your door. It’s the company that helped me put all the pieces together. 💪🏼

15/11/2025

💛10 life changing principles I’ve learned recently💛

The past couple of years have changed me more than I ever expected.
I’ve learned that I’m stronger, braver, and far more capable than I ever gave myself credit for.
Here are 10 things that shifted my entire life — maybe they’ll meet you right where you are today:

1️⃣ Prioritize your health — always.
It’s the greatest nonnegotiable. When your health improves, everything in your life improves with it. Physical health. Mental health. Confidence. Longevity.

2️⃣ Never stop learning.
Learn new skills. Try new experiences. Stay curious. Growth keeps you young, sharp, and excited for life.

3️⃣ Speak kindly to yourself.
The way you talk to yourself is the foundation of your confidence. Build yourself up — you deserve it.

4️⃣ Manage your money, even if it’s small.
Peace comes from stewardship, not the amount. Be intentional with what you have and watch it multiply.

5️⃣ Surround yourself with growth-minded women.
Women who want MORE out of life. Women who support, inspire, and challenge you.
Be that woman too.

6️⃣ Upgrade your appearance for YOU.
Walk into a room feeling good in your skin. Show up for yourself. Confidence is a decision before it ever becomes a feeling.

7️⃣ It’s okay to say no.
Boundaries are not rejection — they’re protection. And guess what? People will still like you. The right ones will respect you even more.

8️⃣ Do the emotional & mental work.
Healing isn’t accidental. You have to be intentional about emotional wellness.
Read the books. Get the help. Sit with your truth.
It changes EVERYTHING.

9️⃣ Protect your mindset.
Your thoughts are powerful — you have more control than you think. Listen to podcasts, read powerful voices, fill your mind with things that pull you upward.

🔟 Rest is productive.
Rest doesn’t make you lazy. It makes you creative, thoughtful, and capable of showing up with energy and purpose. Honor it.

If you’re in your season of growth too, I’m cheering for you. You’re braver than you think. Stronger than you feel. And capable of more than you realize.

Address

Website

http://www.integrative-health-coach.com/, http://www.warriorbabe.com/maggie

Alerts

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

Contact The Practice

Send a message to func. Health with Maggie Topham:

Shortcuts

Want your practice to be the top-listed Clinic?

Country:

City: