This is episode 10 and the final episode of season 1 of That Shero Life podcast. This season has been about authenticity and moving forward.

Be an ARC Reader of But First Crawl

Find my other books that feature female leads or sheroes

All of my books: MountHopeMedia.com. I’m currently setting up that site so readers can shop directly from me. I’m putting a few things in place now to see what happens if I don’t put my new books on Amazon.

See some example of my spirit communication: Spirit Speaks Channel and Setha or just Spirit Speaks Channel on YouTube. 

Let’s Connect

Ask fitness, wellness and lifestyle questions: Epic Living for Women in Midlife and Beyond. 

Subscribe on Substack and send me a message or a picture of how you’re showing up as a shero in your life.

Ask a general question for my spiritual helper team when you subscribe to my Substack and then send a message.

The post Episode 10: Authenticity and Moving Forward with Bernette Sherman appeared first on That Shero Life Podcast.

What happens when you can bring a healthy body forward into our middle years as women, with more strength? How can we leverage commitment to get healthy and create wellness and how can you show up for yourself and get strong? In this episode you’ll hear about all of that in my conversation with world-record holder and world champion Krista Ford. You’ll also hear about her memoir coming this fall.

This is an especially fun and chatty episode as Krista is truly a strong woman with 40 years in powerlifting and I have come back round to this life of health and wellness more recently. There are some golden nuggets for starting your journey and the mindset you need to stay on it.

About Guest Co-host Krista Ford

Krista Ford has been called a living legend. As a pioneer of the sports world she’s broken gender and race barriers. Krista was one of the first women bobsledders in the United States and the first Black female bobsledder for the US Women’s team. She was part of the first US Women’s team to earn a medal on the international circuit (Silver at International Women’s Bobsled Race, 1998).

She’s defied gender norms in the male-dominated sport of powerlifting for more than 40 years. During this time she’s earned the title of world champion 7 times and national champion 13 times, setting world records along the way.

Krista’s book, Krista’s Promise, a memoir that will inspire while sharing secrets to living the magic of life is expected in Fall 2024. 

Krista’s Website: PowerByKrista.com

Instagram

Tiktok 

Listen to or Watch Podcast

Learn more about That Shero Life podcast.

The post Ep 7: Strength and Commitment with World-Champion Powerlifter Krista Ford appeared first on That Shero Life Podcast.

What Brought This Curiosity Around Breakfast?

In my Facebook group “Epic Living for Women in Midlife and Beyond” one of the members asked a question about breakfast timing in response to my post that we need to eat breakfast. I already knew that it could impact how much we ate later on. But what else? Why else is breakfast important? Is it important? Really?

As a woman in my middle years, sitting in that perimenopausal window, I’ve been looking at a lot of factors that influence my health and wellness and body composition, including what, when and how much we eat. You may also be a woman in midlife or older and trying to figure out how to combat the belly bulge, brain fog, and the seeming battle with your body you have probably played around with calorie restriction and meal skipping or intermittent fasting or other diet trends. I’ve done the breakfast skipping in the past thinking maybe it would help me burn up a few more calories I already had in store.

I’m hoping what I share here will put the question to rest for you so that you know what to do when you get out of bed. While this is not a review of the literature I went through several studies to find out what they found regarding the effects of breakfast on things like weight management, metabolism and eating behaviors.

Here’s the easy infographic with a summary of the main tips and takeaways from my research.

You can also download the PDF to read the full paper I wrote on this chrononutrition topic dealing with breakfast and meal timing. Now, this is not an official research paper but it is a paper with research. No one is paying me to use official AMA guidelines and I’m not submitting to any journals, so…

Curious about a wellness, lifestyle, health, or other topic to help you create that shero life? Join my Facebook group “Epic Living for Women in Midlife and Beyond” and ask.

The post Breakfast. Is It the Most Important Meal of the Day? appeared first on That Shero Life Podcast.

As we march towards the summer season many women are throwing themselves into diets in order to lose weight fast before hitting beaches and vacations. It seems pretty simple – eat less, exercise more. But if you’re going too hard, it can easily backfire and you’ll find yourself making no progress or feeling like Paula Abdul’s song and taking two steps forward and two steps back.

In midlife excess stress impacts our health and waistline so if you’re trying to lose weight it’s not about going as hard as possible, it’s going as hard as you need and resting in between. That’s going to vary by person and body but if you balance a healthy diet and consider how much, what and when you eat along with the right exercise and appropriate rest and recovery you’ll see better results that last longer (so you aren’t in the same boat leading up to the 4th of July or Labor Day, etc.) than a crash diet or burning yourself out on cardio.

What to Do To Burn Fat and Lose Weight in a Healthy Way

Even with a calorie restriction make sure you do the following.

• Get enough of a balanced mix of your macronutrients, including protein, fats, and carbohydrates.
• Eat a balanced and healthy breakfast.
• Get a mix of strength and cardio training. HIIT or SIT training is great for women in midlife to burn fat and keep their muscle (especially if you’re getting enough protein).
• Rest and recover between training sessions. This includes sleep, stress release, and stretching.

A Diet Caution

A diet under 1200 calories can make it difficult to ensure you’re getting enough calories. Start with your protein and vegetables to ensure you have enough fiber and then fill in with fats and carbs, ensuring you have enough of everything to stay fueled.

It seems counterintuitive, but you really can go too hard and wreck your nervous system in the process. Do enough but not so much your body goes into preservation mode.

If you’re already on my mailing list, scroll to the bottom for the workout plan I made especially for midlife women. It’s free and yours. If you’re not, you can still get it.

Have a question?

Join the Epic Living for Women in Midlife and Beyond Facebook group and ask your questions related to lifestyle, nutrition, exercise and whole-life wellness.

The post Trying to Lose Weight Fast? appeared first on That Shero Life Podcast.

I was thinking about this idea of consistency. We hear it all the time. Be consistent because there is power in consistency. But what does it actually mean? When you think about it for your own life? I can admit that I struggle with it. But not like some people may think. I am very project oriented. I like having a goal and reaching it. I start just about every day at 0. It’s the way I’m wired. That’s why Duo Lingo motivates me. It’s probably related to my ability (is it a good thing?) to hyperfocus and be able to energetically work from the time I wake to the time I sleep if I’m doing something like writing, a website, designing graphics, or consuming information. As I said, is it a good thing?

I’d argue that it can be, within reason. However, at times I’ve allowed myself to get outside of reason. So when I think about being consistent I think about avoiding the idea of perfection or 100%. Seeking perfection is dangerous for me. It puts me into a mode that can be unhealthy.

Sometimes when people think about being consistent they think about doing something with 100% compliance. Showing up 7 of 7 days or building that habit for 21 or 30 days without missing a day. It leaves little room for grace or being human.

In my opinion, consistency is an energy that says, “and…again…” It says, I’m going to get up today and do this for me.

Consistency with No Guilt, But Grace

And when tomorrow comes there is no guilt or judgment but rather the idea that I’m going to get up again and do this for me. And again. And again. And then that day comes when you slept like crap, your belly hurts, you’ve got a migraine, or the day is so full there is legitimately no time. And you know what? You don’t do it that day. (And don’t let some internet a-hole tell you to just be better organized or that you aren’t motivated. You’re human and probably juggling a million things already before somebody threw a dancing elephant at you to juggle too. Go easy on yourself. Stressing yourself out only makes things worse.)

And Again…

But the next day you wake up and without judgment, you look in the mirror tell yourself how much you love you and how proud you are of you and you do that thing you do for you again. It doesn’t mean you aren’t consistent because you missed a day. The proof of consistency is that you came back to do the thing you do for you…again…and again… Until you know that when you miss one day, it’s just a day and that you are going to show up for yourself again and you aren’t going to let one day slide into three or a week because you know you’re worth showing up for. The habit of showing up teaches us that we’re worth it. We begin to see it and feel it and believe it. You are worth it.

Yeah, that’s all I want to say I guess. Honey, you’re worth it.

Join my Facebook Group – Epic Living for Women in Midlife and Beyond

Listen to That Shero Life Podcast

Be a Guest Co-host on That Shero Life Podcast

Get the Love Me haiku poetry journal for yourself or a friend.

The post Consistency appeared first on That Shero Life Podcast.

Wondering how to get started with a wellness journey or healthy lifestyle? How to keep going without giving up? Whether it’s even worth it? I hope this post shows you a few things and encourages you to do it. Now. For you.

Before I started exercising again I had actually decided I didn’t like to exercise. I legit told someone this 2 weeks before I found myself staring at myself in the mirror ready to make a change.

ANSWERING THE CALL

How do you get started on a wellness journey? How to get started with a healthy lifestyle? It can be difficult getting motivation and sorting through all of the information. Most people need some very uncomfortable reason to make a lifestyle change. Though it shouldn’t be the case, it often is. If you’ve gotten a wake up call like me and wondering about answering it and how, I hope this helps.

In episode 3 of That Shero Life podcast I do a solo episode sharing my journey and giving advice and tips on getting started and staying the course of a wellness journey.

You may want to start your own wellness journey or healthy lifestyle and aren’t sure where to start or how. In this episode I share my experience on my journey along with some key lessons on getting started on and staying on your own wellness journey.

I’d love to hear from you about this episode and know what other things you may be curious about for solo episodes, which I’ll be doing regularly between having guest co-hosts.

Listen Now:

——————

Free Facebook Group: Epic Living for Women in Midlife and Beyond.

Have me give a wellness talk to your group.

Free Guide: Smart Moves to Power Through Menopause. 

Follow Bernette on Social Media

• Facebook Group
• Facebook Page
• Instagram
• TikTok
• YouTube

The post Ep. 3: How to Start a Wellness Journey (Lessons from My Journey) appeared first on That Shero Life Podcast.

In this second episode Corbie and I chat about being intuitives and psychics, getting past the past and using our gifts and all of who we are in our lives. It’s a great conversation with lots of nuggets you’ll want to nibble on. You’ll also want to listen all the way through for the message I give Corbie and to learn what the examined life is all about.

About my guest co-host for this episode, Corbie Mitleid

Corbie Mitleid has always been “the different one.” A writer and visionary in a medical family, she made her own path rather than take one cut for her by others. 

The path wasn’t easy. Two marriages, which didn’t last.  A search for the Partner Who Understood. A succession of jobs. A series of spiritual paths. Out of the blue, breast cancer three times. Life asked Corbie to survive divorce, abuse, poverty and life-threatening illness. But through it all, she learned the value of the Examined Life: meeting challenges and always asking the next question, facing each new situation with strength, courage and humor.

Today, Corbie is a full-time intuitive counselor and inspirational speaker, with a globe-spanning career and clients worldwide. Still, her clients treasure her attitude of I’m not special, you can do what I do.

Corbie Says:

It all comes down to this: I’m not special. You can do what I do. We need to make sure we are clear on what we want to tell Spirit we did while we were here. We want to get clear in our relationships, and we want to get clear with Spirit in whatever form we see It. We stop believing in what we’re told by society and ask ourselves what WE believe. We learn that no is a fabulous idea. And we forgive ourselves, instantly and repeatedly, for not being perfect or getting it all right the first time. And we get up and try it again. By being as authentic and compassionate with ourselves as we can, we teach others how to do that, and help stop the cycle of unthinking abuse by the world.

Corbie Mitleid

Share episode on Podbean

Lsten on Podbean, Spotify, iHeart, and Amazon Music

The post Episode 2: Getting Past the Past and Owning Who You Are with Corbie Mitleid appeared first on That Shero Life Podcast.

On the inaugural episode of That Shero Life podcast my guest is Anita Kaiser. 

Anita is a coach who works with empaths and sensitives helping them move through shame and create the life and business that works for them. A journey of authenticity. 

About my co-host and guest, Anita Kaiser

Anita Kaiser is a trauma informed coach who specializes in supporting empaths and highly sensitive entrepreneurs to feel SAFE inviting more SUCCESS into their business.

Anita’s work prioritizes emotional wellness, release of old trauma patterns, and creating a sense of safety in the body through nervous system regulation. Clients experience improved energy, self-trust, and calm confidence to pursue their business goals with more clarity, consistency, and ease 

Nationally Certified accredited EFT practitioner. Yoga instructor. Priestess. Forest walker. Lifelong learner. Anita is a healer who is continually healing so she can create a safe container to support other sensitive women to thrive. 

Anita helps empaths and sensitives move through shame and create the life and business that works for them.

Connect with Anita

Instagram, Facebook, YouTube, Insight Timer

Grab Anita’s Freebie – Stop feeling like a burden

Watch or Listen to the Episode

The post Ep. 1: Journey to Authenticity with Anita Kaiser appeared first on That Shero Life Podcast.

More Than Weeds

But as you pull out those stubborn roots your back grows stronger, your shoulders build, your body becomes strong enough to carry away the load of things you no longer need to tend in your garden. You feel lighter. You feel able. You remember why that garden exists. The sun begins to shine once more and the season turns. 

Stronger and clear, you’re ready. The seeds that have always been there struggling to grow have nourishing soil, free of weeds and all those viney things that would take their life. Now it’s just you. You and the good soil from which your new and better garden, the one only you have the seeds for, can grow.

Weeding Season Brings Growth and Change

I’ve been there. It’s likely that you’ve been there too at some point. Perhaps you feel like you’re there again. Just know, it’s a season. Seasons bring growth and change. They’re temporary and without them the cycle of life just wouldn’t be. The key is to allow yourself to be in the season.

Today we start our earthly spring in the northern hemisphere. While it doesn’t feel very much like spring in Georgia today, I know it’s here. The signs are clear in the sounds of birds, the blossoms on the trees, and the green poking up through the brown grass. It’s a reminder that what was dormant within, will reawaken, if given time and what it needs when at rest.

Whether you’re entering your spring, your fall, at the heights of summer, or the darkness of winter, be there knowing it’s a season and get everything you can from this season of life.

What season are you in? 

Join my free Epic Living for Women Facebook group.

Learn about wellness coaching.

The post Weeding Season appeared first on That Shero Life Podcast.

When you think about “getting in shape”, it isn’t just the number of pounds on the scale (though it’s definitely nice to see it move in a positive direction!), but it’s also how those pounds are distributed and what’s in them. 

Body fat and muscle are two key measures of body composition. If you are just ‘dieting’ your scale number will go down but the ratios of fat to muscle may not change or may even go towards more fat.

This is why resistance training combined with smart cardio is so important in a healthy weight loss journey that includes keeping or building your strength- which is critical as we get older.

So if you’re working out remember to add some kind of resistance or weights to your training sessions. How much and how many repa and sets and timing will vary based on your goals but our bodies need it. That and the right nutrition to support the building of those muscles.

The other way to see the change is to take pics along your journey. Pics can show what a scale can’t. And they are great motivation to keep going. When I started I just started and took a few pics but not with full intention. My before pics kind of suck, but they gave me something to compare to. Below are suggestions for doing your own before (and after) photos.

Interested in changing your body composition? Check out my wellness coaching.

Otherwise, find things you enjoy, allow yourself to go hard, don’t overdo the cardio (especially if you’re perimenopausal or later), stay hydrated, and get your sleep.

If you’re trying to ‘tone up’ and get rid of fat – that’s body recomposition. It’s a great way to get into a healthier shape, especially as we age. Now, go get stronger and healthier!

The post Body Composition and Strength appeared first on That Shero Life Podcast.