Ever been told that you’re “too sensitive” or “too emotional” or that you need “real facts to support a feeling” at work? Yeah, you’re not alone. Amy Stanton (founder of Stanton & Co, a company built to promote female athletes) and Catherine Connors (former EIC of Babble.com) wrote a entire book — The Feminine Revolution — on how to take 21 feminine traits that are perceived as weak and reframe them as powerful tools that should be embraced rather than maligned. To, which we say, HELL YEAH. Below, Amy and Catherine (who we love so much that we’re having them on…

The post 6 “Weak” Feminine Traits That You Should Totally Embrace appeared first on Fit Bottomed Girls.

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Many personal-care products contain chemicals that may alter reproductive hormones, increasing the risk of breast cancer, heart disease and infertility.

Be mindful of the beauty products you use on a regular basis. 

Many personal-care products, such as shampoo, moisturizers and sunscreen, contain chemicals that may alter reproductive hormones, increasing the risk of breast cancer, heart disease and infertility, according to a new study published in Environmental International. 

Consumer products often contain parabens (anti-microbial preservatives) and benzophenones (which filter UV rays), and though they have been studied separately quite a bit, researchers believe that studying these chemicals in combination more accurately reflects a person’s real-life exposure.

“We saw that together, even low levels of these chemicals increased estrogen levels in healthy women, which is associated with some forms of breast cancer,” says Anna Pollack, Ph.D., MPH, lead study author and an epidemiologist at George Mason University.

Though more research is needed, Pollack advises women to avoid these chemicals whenever possible. “Because of the lack of clear labeling, it’s difficult to see what is exactly in each product,” Pollack continues. “Also, making nontoxic or less-toxic purchasing decisions can be expensive.” Perhaps, but it could be worth the cost for optimal long-term health.

For advice on what to buy and what to avoid, check out beacusehealth.org and prhe.ucsf.edu/info.

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Maintain a regular bedtime to keep your heart happy.

Protect your heart by going to bed at a consistent time.

The next time you’re considering an all-night Netflix binge, take this to heart: Numerous heart-related health risks are linked to sleep deprivation, including weight gain, insulin resistance, Type 2 diabetes and high blood pressure. 

What’s more, new research published in the journal Scientific Reports indicates that when you go to bed is just as important as the amount of sleep you get and that consistency is key: Study volunteers with irregular bedtimes had higher body mass index, blood sugar and blood pressure, and they were more likely to have a heart attack or stroke in the following decade than individuals who maintained regular sleeping patterns.

Protect your heart by going to bed at a consistent time, even on the weekends, and aim for at least seven uninterrupted hours of sleep per night.

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Division I track athlete and two-time Figure Olympia champion opens up about her enduring love of track, the practice of gratitude and her weekly self-care indulgence.

Erin Stern

If I could go back and give my younger self advice, I would tell myself to be kinder, to enjoy life more and to practice being grateful. I think we miss out on a lot by being self-conscious or picking ourselves apart. Gratitude puts things into perspective and delivers happiness.

Once a week, I’ll put on a facial mask and just lie on the couch for an hour — that is my guilty pleasure. It’s kind of fun donning a robe and looking like a sea monster for a little while!

My best memory from my Bikini competition days was in 2012: I won the Figure Olympia, hopped on a plane to New Delhi and won the Sheru Classic. From there, I traveled to Spain and won the Arnold Classic in Madrid. I was able to shake Arnold’s hand for the first time onstage. The entire experience was surreal and a dream come true!

True sport is you versus something tangible, and I loved the challenge of track and field. I could also quickly learn from my failures. For example, if I missed three bars in a row in the high jump, I could review my form, approach and other aspects of the jump and correct them. My sister and I are actually planning to do a few meets in 2019, and my father said he may run the 100 meters, so we can all relive our glory days!

I take MuscleTech Clear Muscle with BetaTOR and Swanson Peak ATP about 30 minutes before I train. BetaTOR can increase muscle synthesis, decrease muscle breakdown and increase strength, while Peak ATP helps improve performance and body composition. Both help me train longer and with more intensity and enable me to recover quicker from hard training sessions. 

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  A copy of Enjoy Time: Stop Rushing, Get More Done by Catherine Blyth landed here at Fit Bottomed Zen HQ, and we are obsessed with it. So much so that we booked the author as a guest on our podcast (ep coming up in 2019!) and immediately asked if we could share a few research-based tips from the book on the site. Thankfully, she said yes! Blythe pulled together theories and research in behavioral studies and psychology to drill deep down into why we procrastinate — and practical ways that we can curb it. Tackling Procrastination by Catherine Blyth There are five reasons…

The post Why We Procrastinate — and How to Stop appeared first on Fit Bottomed Girls.

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Learn how your gut health impacts your hormones and your waistline — and what you can do about it.

As women, it’s important that we ensure our hormones and gut health are in check.

I’m sure many of you have heard the buzz about “gut health” and its impact on our health and fitness success. As women, we all want our efforts in and out of the gym to be optimized. I don’t know about you, but my main reason for spending time in the gym and kitchen is to ultimately feel my best and be as healthy as possible.

Piqued interest surrounding the importance of “gut health” has many talking about its role in chronic diseases. Modern medicine has finally begun to recognize the digestive system as a core component to the overall good health puzzle. Recent studies have shown a cause-and-effect relationship between the gut and many of our other systems (immune, neurological, endocrine, cardiovascular, etc.).

Could this be the missing piece of information surrounding the rise in hormone-related disease and obesity? The reality is our hormones play a large part in our ability to gain and lose body fat. Elevated estrogen has specifically been linked to increased body fat and hormone-related disease. Only in recent years have hormones and the gut been linked.

One of the most common causes of weight gain and estrogen-dominate diseases could be a condition called leaky gut. Despite the forthcoming research, nutritionists and physicians often overlook the link between unsuccessful fat loss, imbalanced hormones and gut health. Read between the lines: We end up having to do our own research!

For the 411 on leaky gut syndrome, check out this article.

Leaky Gut and Estrobolome

Now, hang with me as I get a little nerdy! When the gut is stressed or damaged, it’s no longer able to function efficiently. The lining of the gut becomes porous and is unable to act as a “micro-filter.” Large particles begin to seep back into the bloodstream, creating chaos and inflammation.

An important part of our gut function is dependent on the health of our microbiome. This is our own unique “ecosystem” of bacteria that is much like our genetic fingerprint. When the good bacteria are disrupted, it creates a dysbiosis (bacteria imbalance) and is a major cause of leaky gut. All the bacteria within the digestive tract play an important role to keep the body functioning properly.

If leaky gut is present, it can negatively impact the hormone balance, specifically estrogen levels. When discussing estrogen dominance, there is a specific subset of bacteria to consider called estrobolome. This group of microbes are responsible for metabolizing estrogen. When dysbiosis occurs among these microbes, it may affect the body’s ability to excrete excess estrogen, which is then reabsorbed into the bloodstream, therefore, increasing circulating estrogen levels.

When balanced, estrogen plays an important role in fat deposition, bone cell turnover, glucose and lipid metabolism. On the flip side, elevated levels of estrogen in the body can be an increased risk of endometriosis, cardiovascular disease, osteoporosis, cancer and obesity.

What Can Alter Estrobolome?

The gut microbiome and estrobolome can be affected by many factors, both internal and external. It’s important to keep a happy gut to have a healthy body. Here are a few specific items that can trigger dysbiosis and leaky gut.

  • Antibiotics
  • Excess processed foods
  • Artificial sweeteners
  • Excess sugar Stress
  • Alcohol

Is This Me?

If you’re now wondering about your own estrogen, here are 10 common signs you could be experiencing elevated levels. If you’re saying “yes” to any of the symptoms below, you may want to see a licensed medical practitioner to have your estrogen checked.

10 Signs and Symptoms of Estrogen Dominance

  • Irregular or abnormal periods
  • Abdominal bloating or generalized water retention 
  • Mood swings
  • Exaggerated premenstrual symptoms 
  • Swollen or tender breasts outside of PMS
  • Headaches
  • Hair loss
  • Trouble sleeping and fatigue
  • Decreased sex drive
  • Weight gain

Tips to Balance Estrogen Levels Naturally

If you’re suffering from hormonal imbalances specific to estrogen, there are ways you can help yourself come back to balance naturally. It’s recommended that you first consult a physician, but the following are complementary approaches to ensure the body is functioning optimally.

  • Keep the gut healthy and balanced.
  • Partake in regular exercise 20 to 30 minutes four times per week.
  • Consume healthy fats (avocado, nuts, coconut oil, salmon, etc.).
  • Increase daily fiber to 25 to 30 grams per day.
  • Limit processed sugars.
  • Manage stress.
  • Consume a balanced diet for lifestyle (no overeating or undereating).

For foods that feed the healthy bacteria in your gut, check out this article.

Making lifestyle changes beyond your regular food and exercise routine can be scary and frustrating — no matter how you look, how much you can lift or how many times you hit the gym per week. If you’re suffering from estrogen dominance symptoms, the journey can be even more difficult. But taking charge of your health is always worth it.

As women, it’s important that we ensure our hormones and gut health are in check. Remember the value of balancing and nourishing your body, mind and gut to live your healthiest life possible.

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We did an Insta story a few weeks ago on productivity. But it wasn’t the type of advice that you normally read. You know, the kind where you learn a new way to shave 30 seconds off some boring or mundane part of your day. Actually, it was kind of the opposite of that. It was more about not just slowing down, but allowing — and giving yourself permission to feel really accomplished for just being. See, we tend to put so much pressure on ourselves to GET STUFF DONE. We basically live and die by our to-do lists. And,…

The post You Are Not Your To-Do List appeared first on Fit Bottomed Girls.

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