Rejuvenate Mind Body Nutrition

It’s Monday, perfect time to reboot your mind and have a fresh start. It’s Monday, perfect time to reboot your mind and have a fresh start.

How do I get serious & motivated about my exercise routine? I have to admit, exercise is tough for me, it's something that doesn't come naturally but I know the pay off is worth it.....However, at times I find that it may not be enough for me to wanna do it even with this in mind! ugh. So what do I do?? Find out below what helps me and perhaps this can help you too! ... Just because I am a nutritionist and a fitness trainer doesn't always mean that I'm on top of my game 100% of the time. I am human and a regular person like everyone else and can relate with the same struggles such as getting motivated to exercise! Below I want to share My 4 Personal tips that help me get me going even when I don't feel like it Start small and build momentum- I start with even a little as 15 minutes and build up from there! Be kind to yourself and let go of pressure, it will only backfire and resistance will start taking over Pair my exercises with something I enjoy- Walking and riding my bike are some of my favourites! Treat myself to a New Playlist or Podcast that I'm excited to listen to- Some of mine are Post Malone lol and a variety of Ted Talks I always think outside the gym-I get tired of being in the gyms so I take it outside or in my bedroom as soon as I get up ****See my Wake up mini motivator fitness routine below This is what I do, when I look outside and its just pouring cats and dogs out there! So I will do this quick mini workout and if I'm up to it I will do 2-3 rounds <3 20 modified push ups 20 squats 15 lunges per leg 50 jump jacks

New Monday New Week New Year New Goals! Forget temporary resolutions, Make realistic, achievable & attainable goals this year instead! ... Comment below and share one Goal for 2021 See more

What triggers your hot flashes? Some of us are unaware or and have had no success on minimizing hot flashes Unfortunately, some of us go through this time of life where it can be seriously debilitating, taking away a quality of life each women deserves to have. Yes going through the change is a right of passage however, no one tells you what that right of passage may look like for you going through it, it may be easy sailing or it can be downright hard! Here are some trig...gers that you may not think of that may also be contribute to an increase of hot flashes Stress & Anxiety Caffeine, coffee, sugar & alcohol Spicy foods Hot beverages Don't let hot flashes control your quality of life, learn how you can minimize your hot flashes today! End the struggle Comment below And PM for my FREE Hormone Survival Guide Today!

Which one of these food items is a regular part of your nutrition routine? Or which one could you eat more of? Love to hear your feedback Comment below

Even though ringing in the New Year will be VERY different than what we are all use to, we will all still celebrate 2021 in our own way and what's a new year without some treats and strategies?? Most of us indulge a little more this time of year and of course we all want to get back on track with regular routines and regular eating at some point, hopefully sooner than later Comment below and get my Festive Party Survival Guide today which includes 10 simple strategies to ...get you through the all the New Year's Eve Zoom Parties!! MY 10 BEST FESTIVE PARTY SURVIVAL GUIDE STRATEGIES!

Wouldn't it be amazing if we burned as many calories with a hot flash as we would during a 5km run? Wouldn't it be amazing if we burned as many calories with a hot flash as we would during a 5km run?

If each day is a gift, I would like to know where I can return Mondays If each day is a gift, I would like to know where I can return Mondays

n Flanders fields the poppies blow Between the crosses, row on row, That mark our place; and in the sky The larks, still bravely singing, fly Scarce heard amid the guns below.... We are the Dead. Short days ago We lived, felt dawn, saw sunset glow, Loved, and were loved, and now we lie In Flanders Fields. Take up our quarrel with the foe: To you from failing hands we throw The torch; be yours to hold it high. If ye break faith with us who die We shall not sleep, though poppies grow In Flanders Fields. - John McCrae

5 Ways to Balance Hormones Naturally Increase consumption of healthy fats, proteins, reduce refined carbohydrates/ empty calories Keep blood sugar levels balanced throughout the day by eating smaller meals and snacks that contain healthy fats and protein every 2-3 hours... Manage stress- Use stress reduction techniques such as meditation, relaxing music, get a massage & make sleep a priority! Reduce use of xenoestrogen laden plastics (bottles, storage containers & bags). Instead swap out for containers made of glass or silicone Ditch Hormone disruptor beauty & personal care products by switching to clean healthy products from transparent & reputable companies Not too sure where or how to start? Comment below, Join my group,Join the conversation and Get my Freebie Guide! It can be overwhelming trying to change everything at once. I always recommend starting with what goes inside the body first- "Food" https://www.rejuvenatenutrition.ca/ditch-the-hormone-drama-

Hello Monday Let's Do This Hello Monday Let's Do This

Good VibesFriday

Good morning Ladies! I want to Welcome and Congratulate all 5 women who signed up for the 90 Day Women's Wellness Hormone program!! Claudia Martins, Theresa Labelle McBride, Pam Newman, Andrea Brown, & Navneet Kaur! I'm super excited to be working with you all!... It's going to be an exciting fun adventure! Program starts next Tuesday Nov.10th Please be sure to PM your email contacts, then we are off to the races!!

My one secret to hormone balance & healthy meal success! I know it's not always going to be perfect in my kitchen everyday of the week, however, I know that I need to eat no matter how busy I am. One of my secrets to having hormone balance and meal success, is to have easy to use kitchen gadgets for quick healthy meals! I understand that prepping food can be a daunting task especially when I've had a crazy busy day with work, kids and keeping a household running! Some of my... favourite gadgets is my trusted vitamix blender and my handy instant pot to create healthy meals in less then 10 minutes! What kitchen gadgets set you up for healthy meal success? Share below See more

I do have to admit, I love bacon and I also love eating vegetarian! Would you eat more vegetables if they tasted like something else you enjoy?

Good morning Ladies! I am so excited to meet and share with you all at 6:30pm this evening about Peri-Menopause Whoot Whoot! :) For those of you who are still wanting to join us, be sure to sign up here before 1pm today! See you tonight!

Not too sure why these ladies are smiling?? However, I am confident they've all found something that's worked for them in regards to turning down the heat Experiencing hot flashes, whether they are mild or extreme is no smiling or laughing matter, I at least I wasn't laughing when having them! Hot flashes can be super debilitating when it starts interfering with a women's day to day life.... If you haven't done so already, there is still time to sign up for my FREE Peri-Menopause Workshop this coming Thursday Oct. 1st! Comment below and learn how you can end the struggle!

Ok Ladies! We're only 3 days away from the FREE Peri-Menopause Workshop! Be sure to sign up and get your seat today! Get ready to take control of your hormones! Get a clear understanding of how to overcome major hormonal havoc!... Come join my group for the details and grab a Free Seat to this exciting fun event! CLICK HERE!

Sometimes we can get so caught up with weight loss, what to eat, what not to eat, what kind of exercise etc... AHHH I'm preaching to the choir I know! lol However, we can't forget about doing things that we love. This is just important and a big deal for hormone harmony and balance. Without this we lose can lose our zest for a good quality of life. Self Love is where it's at. Taking care of You is not selfish, it's super important! I love you all Ladies, not matter who y...ou are! Literally Ladies, this is from me to you from the bottom of my heart, You are all special and beautiful human awesome Women! <3 #endthestruggle Comment below and come join my Free Peri-Menopause workshop! Peace< Love & Health! See more

#ThursdayTip What is your #1 tip to stay healthy mentally and physically? #ThursdayTip What is your #1 tip to stay healthy mentally and physically?

#ThursdayTip What is your #1 tip to stay healthy mentally and physically? #ThursdayTip What is your #1 tip to stay healthy mentally and physically?

We all know that we need to cut back on refined sugar and processed foods for better health and hormone balance, no big surprise right? Although we all know this, knowing and doing are very different from each other. Also, we don't always know exactly what is best for our own bio-individual needs End the madness with crazy fad diets, yo-yo dieting and learn how and what foods will help you express your hormone balance in a more healthy and positive way! If this resonates with you, comment below and say " Learn More!" And come join my private group!

Stress management When it comes stress, it can really influence weight gain and plays a huge role in how our hormones are being played out. Stress management is talked about so much but do you really use it? And what does that looks like for you as an individual?... Dealing and managing stress is different for so many people! It's not a one size fits all approach. What may be good for you can be overwhelming or a turn off for another. Not too sure what to do for your stress management? Tip: Make a list of all the things that you enjoy, Write them down and Pick just ONE simple one that you think is doable and realistic Pick a time period daily that works for you Start with Maybe you just start with 1 minute and that is ok because if you do what you love you will find that even 1 minute can possibly turn into 10 minutes or more! Wanna learn more and end your struggle with stress and hormonal imbalances? Comment below and join my private group!

Ladies! Get ready to take control of your hormones! Get a clear understanding of how to overcome major hormonal havoc!... Come join my group for the details and grab a Free Seat to this exciting fun event! CLICK HERE! https://www.facebook.com/groups/RejuvenateNutrition/

Ladies! Get ready to take control of your hormones! Get a clear understanding of how to overcome major hormonal havoc! Come join my group for the details and grab a Free Seat to this exciting fun event! ... CLICK HERE! https://www.facebook.com/groups/RejuvenateNutrition/

I don't like change :( Free Gift Below! I've been one of those people that has never done well with change. I am actually very introverted and can be a little shy. However, knowing myself as I do, and no big surprise to others if you can relate to what I say here, is that I often missed out on interesting opportunities in life in regards to trying different things, especially when it came to being open to new ways of exercising. ... You see, I have a background in body building and I am a former 2 time winner, Ms. BC Figure Champion competitor. I always did the same routines over and over for years. Don't get me wrong, body building has its own unique wisdom and special place and it's an amazing way to see what the body is certainly capable of! However as I struggled with hormone imbalance and peri-menopause symptoms, I realized that I needed to make a change as my body was needing different things. I took a whole new approach to exercise and started to see some miraculous benefits! What's your exercise routine look like today? Is it still working for you or against you? Here's an opportunity for you to understand how to take a different approach to your hormone struggle! Comment below and Sign up for my Free upcoming Peri-Menopause Workshop today!

Ladies, the "C" word ugh Carbohydrates!, So frustrating right!?? Do you struggle with understanding how much and what types of carbs are best for you? Every women has their own unique bio individual needs, find out what yours are! Carbs are fibre but you need the right amount and the right ones for appropriate hormone balance! Fibre helps to regulate blood sugar levels, which is important for hormone balance, reducing risk of breast cancer and lowering the lowering circula...ting estrogen concentration. For this reason, its best to also focus on the right foods, Yes I am talking about the appropriate carbohydrates! & We also need to avoid simple sugars that will spike your blood sugar levels. Make sure to drink plenty of water with your fibre to aid in stimulating bowel movements. Comment below and get curious about my upcoming Peri-menopause workshop! Details coming soon!

Fight #inflammation by eating inflammation reducing foods! Your hormones and gut health depend on it! Did you know that you can enjoy chocolate daily? The benefits are even more than just good looks and taste! Dark chocolate contributes to hormone balance with its potent magnesium & iron. Dark chocolate compliments your hormones with lowering cortisol and increasing happy hormones, serotonin and dopamine! Yeah!!! So go ahead Girls, have a daily treat! ... However, stick to these 4 tips when doing so: 1. Make sure your chocolate is good quality dark chocolate, look for 70%+ 2. Keep it to 6grams per day 3. If you struggle with sleep and cortisol issues, eat your chocolate in the morning with a breakfast shake (I mix in cacao powder if I do a shake in the AM) Or, have it with an early morning snack 4. Enjoy!

Happy Friday! Find your inner child this weekend, be safe and have fun long weekend! What are some of the ways that you get in touch and cherish your inner child? Comment below, I would love to hear! I love monkeying around! ... Some of the ways I connect with my inner child is to stomp on crunchy Fall leaves while walking, watch Disney movies!! Yes I love love Disney movies! I also have a ton of fun playing hide and seek in the house with my kids even though they are entering adulthood lol I find being one with my inner child, creates more inner peace and better hormone healing! Get curious about your inner child and learn how it contributes to stress relief, a reduction in cortisol and a healthier hormone balance! <3 Come Join my Group today! :)

Feeling good and looking good during Peri-menopause! Looking for weight loss, glowing skin and a quality of life again?? Who doesn't want to look and feel their best during mid life hormonal shifts?? I certainly do and I wasn't going to let this transition rule my life and become my last identity for the best years of my life! Reaching 50 years old myself....I've been where your at and if your reading this right now, something tells me your feeling how I felt! l thought I... was losing my mind with all the sleepless nights, hot flashes, low sex drive, adrenal fatigue, hair fallout, dry skin, belly fat & hormonal weight gain! I couldn't fit into any of my cute clothes any longer and I was sporting a moo moo most days walking around like a zombie feeling pretty low :( Let's determine what your hormones are doing and where they’re at, then we can apply the necessary solutions to those pesky sleepless nights, low sex drive and the crazy weight gain! Don't suffer with crazy symptoms of hormonal imbalance. Learn what you can do right now to get your body back and your quality of life back! Come Join my Private Support Group & Get curious about doing a FREE 30 minute consultation call with me. Let's help YOU end your hormonal struggles! Love & Health, Teresa

Can you guess the 5th supplement to help support hormone balance? To help support hormone balance, there are 5 essential vitamins and supplements we all need and most importantly when going through the throes of hormonal ups and downs. I am going to list the first essential 4, can you guess the 5th one?... B-Vitamins!-Used as cofactors to help with detoxification which takes part as an essential role for hormone health. Omega 3-Fatty Acids!-If your not getting enough of these specific foods such as fatty fish, chia seeds, walnuts and egg yolks, it may be wise to supplement with a high quality fish oil. Omega-3 helps to reduce inflammation and can help with PMS such as menstrual pain and heaviness. Vitamin D3!- Extremely essential for hormone balance! Vitamin D is a hormone that liaises with your other hormones. Can you believe that Forty one percent of North Americans are Vitamin D deficient! Most of us love the Sun, a great way to get vitamin D but we still usually don't get enough especially during Winter months and if we work indoors. I give 2 thumbs up to be sure to add vitamin D3 to your supplement routine. Probiotics!- If your not eating, don't like or not accustomed to eating fermented foods to promote good gut health for hormone balance its a good idea to supplement with a high quality probiotic. Research shows probiotic supplements can help manage mood disorders including anxiety and depression, normalize inflammation, and help balance hormones. Can you guess the 5th supplement to help support hormone balance? Comment below on what you think the 5th supplement is a win a FREE seat in up upcoming Peri-Menopause Workshop! Or hey, if my Peri-menopause Workshop doesn't interest but experiencing different hormonal issues and wanna learn more on how to end your hormonal struggles, comment below and say "End the struggle!" and join my private group today!

Did you know that supplementing with vitamin C can reduce cortisol and adrenaline levels? This is especially important if you are going through hormonal imbalances during peri-menopause, menopause or adrenal fatigue. You may not even realize it right aways, but if you're not sleeping, you could be experiencing higher cortisol levels at the wrong times of the day. Ladies, you want to be sure to address this sooner than later! Believe me!, I have gone through this and it wa...s a nightmare. I gained 30lbs which seemed like overnight! I was exhausted all the time, I had accumulated dangerous belly fat!, and depression, which started to affect my work/ life balance and all my loved ones all around me. My quality of life was going the wrong direction and fast! Here's one tip that helped me start getting things back on track with losing my hormonal weight, my dangerous cortisol belly fat and finally getting a good quality nights rest!: Eat foods that provide beneficial and high sources of Vitamin C such as broccoli, leafy greens, cauliflower, strawberries and citric fruits. Remember, Vitamin C is an essential nutrient, especially during hormonal upheaval, so it's a good idea to top up with a good quality Vitamin C supplement daily to further support tissue repair and enzymatic production of neurotransmitters. Learn what you can do to get your hormones back on track by joining my amazing Peri-menopause hormone Program and learn how you can win a free seat to my upcoming Peri-menopause workshop! Comment below if you're interested in more details! #endthestruggle <3