Air Hug Community

 It's no secret that with age, certain physical actions can become more challenging. Well, the fact is that we have one body to live in, and if it fails then we fail. So to succeed at healthy aging, we must become proficient at mastering three vital actions.  These are the three indicators of healthy aging. For continued tips and information on living your best second half of life follow me on Instagram @Judy_Arazoza. And also follow my account on Pinterest at Judy Arazoza. Work with me to master your midlife fitness struggles  

  You gotta know when to hold 'em and know when to fold 'em.   Imagine being determined, disciplined, dedicated, and having the desire to stick with a healthy behavior only to find that it's actually not the right behavior for you. The fact is that not all 'healthy behaviors' are healthy for every person. Knowing when to quit, like in a poker game, is just as important as knowing when to stick it out. The key to figuring this out is much simpler than trying to make a living playing poker.   Our guest, pharmacist Lisa King, shares her frightful experience of sticking to a few  "healthy" habits that actually hindered her health.  follow Lisa on Instagram  @thefulfilledpharmacist follow Judy on Instagram @Judy_arazoza Check back next Tuesday for a new episode to make midlife the best life.

Last week we talked about 6 empowering books for excelling at menopause. Have you ever felt that awkward moment when you're not sure if you actually have free time or you're just forgetting everything? Is that one of the "dreaded" menopause symptoms? As promised, this week I am giving you 6 more books that really helped me to navigate through menopause and I want to share them with you. Listen in! Contact judy@judyarazoza.com Or message me on Instagram @Judy_arazoza Please check back every Tuesday for new episodes that will change the way you navigate the second half of your life, aka midlife mastery. And be so kind as to leave a review on your preferred podcast platform. Reviews are the lifeblood of podcasts.

The idea of menopause can conjure up a lot of complicated feelings for women. There are a lot of connotations with menopause that still persist despite what we know now: that this time can be one of the most rewarding and fun chapters of your life. Radical, I know... In this episode I talk about the best books for not just "dealing with menopause", but for excelling during menopause. Contact judy@judyarazoza.com Or message me on Instagram @Judy_arazoza Please check back every Tuesday for new episodes that will change the way you navigate the second half of your life, aka midlife mastery. And be so kind as to leave a review on your preferred podcast platform. Reviews are the lifeblood of podcasts.  

 Joking about being an overachiever seems harmless. But the truth is, it has a dark side. Our brain really doesn't 'get' these kinds of jokes, and they actually harm more than entertain. Our guest, a freestyle coach, and recovering overachiever shares with her dark-to-light journey from overachieving to a dead stop for over a hundred days.  This discussion uncovered some significant revelations. Including what happens when your heart, soul, and brain learn to live in harmony. And accepting that our body and brain are not who we are; our soul is who we are. This led to a discussion of why we would ever treat our bodies like trash when they are the only vessel we have to live in. Hint once you are enlightened, you will be forever changed. Contact Lisa on Instagram @lisamichelledrake contact judy@judyarazoza.com  

My mother used to call this 'having a hunch' Some people say it is a gut feeling or going with your heart and soul. No matter how you describe it, it is trusting your own best judgment. This is a story,  all true of how our guest Kim Cook followed her heart to navigate her journey with Multiple Myeloma. Kim began by doing her due diligence with research. She based her treatment plan decisions and selection of her medical team on her well-informed heart and soul. She trusted her heart to guide her and is at peace and in remission. As we get into the second half of life, the likelihood of facing a serious diagnosis is real. Kim's story is heartwarming, inspirational, and paramount advice.    This is our second episode on trust.  The first one is episode 133, Trusting the process.   Follow Kim on Instagram. For guest inquiries or to contact judy@judyarazoza.com New episodes release each Tuesday. Follow The Air Hug Community on your favorite podcast platform so you never miss an episode.

  “Friendship is always a sweet responsibility, never an opportunity.” — Khalil Gibran Do we really need friends?  If we don't care about living well, then no we don't. But seriously, what's the point of living without doing it well? Cue up a friendship. Research shows that those who have a few true friends live longer and better.  There is a twist, research shows that the human brain has a limited capacity for true friends. The rest are acquaintances. Cultivating these true friendships has proven to be valuable. Enjoy this episode and share it with your true friends. follow Judy_Arazoza on Instagram New episodes release each Tuesday. Follow The Air Hug Community on your favorite podcast platform so you never miss an episode.  

 We all want to live a high-quality healthy life. But often that means cleaning up our behaviors. Changing is so freaking hard, and yet staying in a rut is worse. When you feel like you are between a rock and a hard place you know that you must have a strategy for changing.  Cue up "Trusting the Process" What does that actually mean? According to Slang dictionary, "Trust the Process is a slogan used by fans of the NBA's Philadelphia 76ers. Coined during a rough patch for the team, it basically means “things may look bad now, but we have a plan in place to make it better.” [Trust the Process Meaning & Origin | Slang by Dictionary.com] How can you do this? I had the same thought. How I approach "trusting the process" aka my 'game plans' for change, is to use some key reminders to help me when I want to revert to old habits. In this episode, those key reminders are ready for you to grab so that you can trust your process aka game plan. The examples referred to hear are directly related to health and wellness, especially how to be consistent with eating and moving in ways that benefit your body and brain. For more specific strategies on midlife nutrition and fitness, click here. contact judy@judyarazoza.com   Thank you for listening. Check back each Tuesday for, a new episode on the Air Hug Community podcast.   xoxo Judy

  In the real world, we know that a healthy lifestyle is contingent on maintaining a workout regimen with consistency.  yet it can be a challenge to accomplish. one suggestion is to use movement snacks as an alternative to full-length workouts. What do you imagine when you hear the term 'movement snacks'? Are you thinking of little foods that you eat on the move... or perhaps mini workouts? "Movement snacks" is a term used to identify little periods of movement.   Some people claim that movement snacks can replace workouts. Today we are digging and exposing the pros and cons of these mini-movements, and how they may be useful. Don't cancel your workout membership before listening to this episode, because you may not want to rely solely on mini-movements to stay healthy.  PS- Let's not forget community. You may want to keep up with your workout community for accountability and friendship, as well as the umpteen other benefits that a full-out workout (even just 30 minutes) can provide. contact judy@judyarazoza.com      

The term ‘fat talk' refers to speaking of oneself to others negatively about body appearance. Most of us have most likely participated in 'fat talk' at one time or another. Well, research now shows that fat talk contributes to body dissatisfaction.  Many women in midlife struggle silently with body dissatisfaction as it is. Hearing fat talk only reinforces that dissatisfaction.   Today we are carefully defining fat talk and giving frank examples of how using fat talk can harm ourselves and others. A lot of times we don't even realize we are engaging in fat talk. This topic is crucial to our well-being and our self-love, which seem to be at an all-time low.   Remember to check back each Tuesday for a new episode here on the Air Hug Community podcast. Our next episode is about movement snacking.   WTF is movement snacking? tune in next Tuesday to find out   contact judy@judyarazoza.com or message me on Instagram @Judy_arazoza  

There is a trend that has me quite agitated. It needs to be exposed. It's the "heroin body" trend. Frankly, it's no better than its evil twin the ''bigger booty". Body trends are dangerous. Bodies are unique, they cannot be molded like playdough. People who believe that these trends are what they need to follow, to live a better life are being sold a lie.   This episode is not about giving up and settling. It's about learning to love and appreciate your uniqueness. It's about taking action against the timeless obsession society has with body size. Are you confused about how to change your behavior so that you can live the second half of your life without limits? Reach out to me judy@judyarazoza.com Visit https://www.gratefulfitness.com message me on Instagram @judyarazoza  

I found myself sitting on the floor amongst an array of cookbooks from the last three decades, and a memory came to me. This memory had me bursting out laughing.  The memory was a recollection of receiving a 'healthy' birthday gift, which consisted of a water bottle filled with fat-free gourmet jellybeans. If I only knew then what I know now about nutrition I would have burst out laughing at the thought of jelly beans being a healthy alternative to fatty food. I wonder in ten or fifteen years what we will think is silly nutrition advice that we absolutely think is the bible truth today? This is a funny and helpful episode on how nutrition trends come and go, and how the diet industry tends to demonize certain foods to get us to buy their products. If your nutrition strategy is as clear as mud, and you would like to chat about what you can do to make healthy eating simple and enjoyable, feel free to book a consult with me here. Thank you for tuning and remember to check back on Tuesdays for a new episode. Connect with me on Instagram   and contact me judy@judyarazoza.com

Do you like gifts?  Read to the end to find out how you can get a special gift :) But first read this short note, no skipping.   What are energy leaks? What causes them? And how do they contribute to high-functioning anxiety? More importantly, how can we plug them? I asked energy strategist and Master EFT Therapist Theresa Lear Levine to join us so that we could figure out how to resolve the high-functioning anxiety that many of us live with chronically.  One of my favorite takeaways from this episode is realizing that we have more control than we are normally willing to take responsibility for. Cue up the Law of Attraction, the most popular of the twelve universal laws. The Law of Attraction as explained by Theresa uses the power of our minds to convert our thoughts into reality. Theresa also hints at how tapping into the Chakra system can help.   EFT stands for Emotional Freedom Technique and is also known as Tapping. EFT involves tapping while talking about the negative situations we have going on in our brains.  This modality helps to release them to make room for more desirable outcomes. According to the EFT Masters, we cannot manifest a positive outcome without first releasing the negative energy we are harboring.  You are in for a surprise because after we recorded this episode, Theresa and I recorded an EFT session where she coached me through a  phobia that I have been keeping under wraps. Can I tell you? I am making progress! Theresa reminds us that a strategy is useless until we take action to implement it. And implement it we did! Theresa and I have a gift for you! You can have access to our EFT session and several more. Theresa has compiled these into an ebook and you can access it free here. More ways to connect with Theresa Lear Levine and Sample her work:    Theresa's 5 Minutes to Freedom Ebook can be obtained at theresasfreegift.com      Website theresalearlevine.com    Please check back every Tuesday for new episodes that a will change the way you navigate the second half of your life, aka midlife mastery. And be so kind as to leave a review on your preferred podcast platforem. Reviews are the lifeblood of podcasts.  

Ever been the new kid on the block? It can suck. Going to a new gym can feel just as yucky. The fact is that nobody has time to work through a long period of adjustment to a new gym. In this episode, I am digging deep into 4  common causes of gym anxiety and solutions to help you achieve regular attendance without undue stress. One of the most important factors of training is actually doing it consistently. Nobody needs to have anxiety about showing up and feeling inferior.  This episode covers the 4 most common types of gym anxiety and solutions to keep your stress level under control. No matter what type of gym or program you choose, it is important that you feel comfortable and part of the community. Grab a listen and do your research before committing to a location program or trainer.  Are you a midlife woman looking for your optimal gym community online or in person? Drop me a message and ask about our Air Hug Trining Members program. It is online and or in-person.  contact judy@judyarazoza.com  or message m on Instagram  Next week on Tuesday we have an expert guest on tapping. This amazing Mom of four and dog Mom actually took me through a tapping therapy episode to help me confront one of my greatest fears. [ i bet you will never guess what it is] Yikes My fear is going rogue. I am actually ok with sharing, because if it helps even one person then a good deed is done. It all goes down in episode 128. 

Back in the day of Columbus, virtually all people firmly believed that the earth was flat. In order to dispel this belief, it took a daring risky expedition. Fortunately, you and I do not have to risk our lives to dispel the most ridiculous fitness myths. Sweating. Soreness. Spot Training. There are mythical beliefs about these and other urban gym legends that are flat-out false. Learning the truth will make a difference in how you train and will definitely help you to train more effectively.  For example, hundreds of situps and running for hours at a time are not the best way to shape your midsection. If you're going to put in the effort, you want to be smart about it.  I would love to know what myth you are letting go of in 2023. After you listen to this episode, drop me a comment here or send me a message on Instagram Remember to check in next week for a new episode on our Air Hug Community podcast.   xoxo Judy

It's exciting in a new year to get on board with a fresh workout plan. But if that plan doesn't fit your busy life, the chances of being able to stay with it long term are slim to none. This is why people quickly abandon their New Year's resolutions within a few short weeks. In this episode, I cover the facts about what you actually need week-to-week, to improve and maintain a healthy body. Some gym rats may disagree, but the fact is we don't need to live in the gym. Moreover, the best plan is the one you can stick with long-term.  Got questions? contact judy@judyarazoza.com or message me on Instagram @judy_arazoza Ps- New episodes come out every Tuesday  Are you a busy woman looking for a midlife training program? Do you want to be able to do workouts live with a trainer who sp[ecializes in women in midlife? message me for more information.                    

 A new year once again is upon us. People are  often obligated to set goals in a new year. It seems like something in them says that they need to set goals. Well today we're going to flip the story on goal setting. You can forget about setting goals. I am going to give you an alternative action. We're going to discuss talk three negative effects of goalsetting.  This episode has some funny and serious issues that are related to the pros and cons of goal setting. I am really excited to share this alternative behavior with you, and it won't cost you a thing. conract me via Instagram or judy@judyarazoza.comjudyarazoza.com Tune in next Tursday for a guest discussion on Tapping, not the dance. 

 When our guest found herself suffering from burnout and hitting rock bottom, she felt like she had nothing to lose by learning a specific method of meditation even though her medical training left her skeptical. It turns out this changed her life. She has since gone on to become a meditation instructor, putting her own special spin on it, which is not at all guru-like or cultish. She uses her skills to help women in healthcare and to help with the trauma of racism and white privilege. Dr. Jill Wener is changing lives.   Find Dr. Jill on https://www.jillwener.com/ contact Judy@judyarazoza.com check back every Tuesday for a new episode. 

It has often been said that necessity is the mother of invention. Well, necessity dictated that I listen to the rumble in my heart, and make some long-overdue changes. The catalyst is not clear, but I suspect it has to do with the unauthentic feeling I had coaching nutrition clients over the last several years. I knew in my heart that the answer to weight loss is not numbers. It is feelings. It became a necessity to let my nutrition clients go (for now) and examine my own thoughts and behaviors. As a result, 10 supposedly healthy habits surfaced that were doing me more harm than good. In this episode, I frankly share these 10 pivots that have given me back my time, energy, and sanity. I share these because I hear midlife women agonize and talk about these quite often. Pivoting away from them helped me. I would be negligent if I did not share these ten pivots with you, and all of our Air Hug Community.   Contact: judy@judyarazoza.com or message me on Instagram @judy_arazoza

Understanding our social nature as humans is vital to our sanity. If you think this sounds extreme, you may want to rethink the role of your tribes ~ aka communities. Whether they are familial, social, work-related, or hobby-related the fact is that we need to be active in our communities to thrive. And sister, the older we get, the more we can appreciate a few good communities in our lives. If you are looking for a fitness community, consider joining our online Air Hug Training Community here. Sign up for the Grateful Fitness/ Air Hug Community Newsletter. You will be the first to get notified of new episodes on the Air Hug Community podcast. We also send out occasional short notes on topics relevant to living your best midlife. Click here to get on the list. contact: judy@judyarazoza.com        

Not all the traditions of fall and winter like pumpkin-spice lattes and football parties are pleasant. One tradition for many people is a serious illness.  That illness is Seasonal Affective Disorder.  In this episode, we are talking all about Seasonal Affective Disorder [SAD] If you are in midlife, this is important information to be aware of. The fact of the matter is that young adults and those less than age 20 simply don't get SAD.  Yet, the older we get, the more we are at risk of getting SAD. Our guest Christina Montalvo is an open book on her experience with seasonal and year-round depression. You may or may not suffer from SAD but chances are you may know someone who fits the description. This episode will tell you how you can get help, and what you can do to help a loved one. The information in this episode is not intended to treat or diagnose any illness. If you are concerned please reach out to your primary care physician and get a referral. Follow Christina Montalvo on Instagram here Want more healthy tips on living your best midlife? sign up for our newsletter here.   follow me on Instagram at Judyarazoza contact judy@judyarazoza.com  

 How many jokes have you heard about calories? You know the ones where they don't count if you're standing up or upside down or if it's your birthday yada yada yada. Those are just some of the funny ones but there are also some pretty serious ones. These conversations can do a lot of damage.  The fact of the matter is that getting hung up on strict calorie counting or strict restriction can actually contribute to seriously disordered eating patterns. And this can also contribute to seriously disordered exercise patterns. This conversation is no laughing matter and it's something that needs to be looked at carefully. Please take a listen to this, especially with respect to going into the holidays.  If you would like more resources on disordered eating or exercise please contact me at judy@judyarazoza.com  

You have a superpower. This superpower will be best utilized when you least expect it to work for you. This superpower comes with benefits, but beware because a certain mindset can ruin it. Did these statements get you wondering? The answers are laid out for you here on the Air Hug Community podcast. This eye-opening episode is one that everyone can benefit from. Now can I ask you to use your superpower to please leave a review and a 5-star rating if you are on Apple or Spotify?  Thanks! it means so much !  contact; judy@judyarazoza.comjudyarazoza.com join our  free community: here tata for now, Judy   Remember to tune in next Tuesday for an all-new episode :)     Questions? contact me at judy@judyarazoza.com  

The holiday season is right around the corner. Already we are being bombarded by the media with all sorts of scenarios of what the 'perfect' holiday should look like. The fact is there is no perfect holiday. We are under no obligation to conform to anyone's idea of a perfect holiday let alone a little voice in our brain called Ms. perfection. The point is that feeling like we 'should' be happy or grateful is not enough to make us happy. Listen to this episode and let go of any perfection beliefs around how you think the holiday 'should' be. At the end of this episode, we chat about a great book that might be a comfortable Reed going into this season. It's called "365 Thank Yous: The Year a Simple Act of Gratitude Changed My Life by John Greilick and it's available on this link. Thank you for tuning in and remember to check back every Tuesday for a new episode. Follow me on Instagram. Contact me at judy@judyarazoza.com  

 Are men's and women's brains different? You're going to want to listen to this episode to find out what's actually not obvious. And you're also going to want to know how midlife plays a big role in this whole brain thing. When we say things are not all in your head, they kind of are lol. Tune in and listen to this episode and remember to check back every Tuesday for a new episode here on the Air Hug Community podcast where we talk about all things related to mid-life including the good the bad the ugly and all the emotions that come along. Thank you for listening. Check back each Tuesday for a new episode. Follow me on Instagram contact: judy@judyarazoza.comJudyarazoza.com  

 Why should you view your obligations as privileges? The short answer is that every day above good ground is a good day. [Thank you to Pitbull ] Look, once you get to midlife, literally waking up every day is a privilege. Instead of viewing the things that you must do as dreadful, why not consider them as privileges? Here you are breathing above ground and living life when this is something that at this point in our life is denied to many people.  Do you HAVE to cook dinner every night? Great because you get to eat that dinner. Any chore you have is great because you CAN do it. How awesome is that? Changing the way you look at things changes the way things look. Give this a try and let me know how it works out for you. Contact me at judy@judyarazoza.comjudyarazoza.com sign up for our newsletter for midlife awesomeness here  

You are in for a treat today we have some real conversation about what really happens in mid life. My guest today is Marlene Curran Fisher and she wrote a couple of books but one was called "Trapped in My Sports Bra And Other Harrowing Tales". And we are here to talk about her hilarious take on mid life. Get your tissues ready and make sure you go to the bathroom before you listen because you're gonna laugh so hard I guarantee you're gonna be crossing your legs. One of my favorite quotes of this whole conversation that just came up spontaneously was "You know, we don't have that new car smell anymore and we all have a few miles on us."  Can you relate? I certainly can. Follow Marlene on Facebook with her blog page, Thoughts From Aisle 4, and also on Instagram with the same name.   Contact judy@judyarazoza.com with guest inquiries or suggestions. Follow me on Instagram at Judyarazoza  

 This may come as a shock to you, but I have found happiness comes from the absence of this attitude and behavior. Here is a little hint, this mantra will change the way you go about life.  Balance, not perfection The difference between balance and perfection can be thought of as the difference between abstinence and the calm ability to make informed choices. It can also be thought of as the difference between following along blindly versus making a choice based on what your body is telling you. This is the key to your happiness take a listen to this episode to gain some awesome tools to help improve not only your physical life but your mental well-being. And as always if this episode was of any help to you at all and you know someone else who struggles with impossible all-or-nothing thinking, then please share this with them. Find me on Instagram @judyarazoza subscribe to our Grateful Fitness newsletter here contact judy@judyarazoza.com  

 Boundary is not a dirty word. in fact having boundaries is giving yourself a personal property line and it's helping your sanity your stress level in your overall emotional and psychological health.

We are here to dispel the myth that practicing acts of fitness and health improvement are equated to suffering. Workouts are not acts of torture, and neither is eating a balanced healthy diet. This discussion is in reference to Nicole Kidman leaning out and getting stronger for a photo shoot. In an article in The Guardian, the author is all about putting Kidman down and ridiculing women who take action to get fit. She calls it a ‘ridiculous effort to look half your age' And a knock against sister solidarity.  We are giving it right back to her. Her opinion about trying to look half your age [and calling women who do so ridiculous] is the real spoof on sister solidarity.  Savvy Midlife women today don't see optimizing our fitness as an act against our sisters. We see getting fit as a way to enjoy life without limits for as long as possible. We also applaud each other's efforts and don't feel triggered by fit women. We applaud everyone who is taking her own health into her own hands.  Listen in and let's chat more about this.  Check back in on Tuesdays for new episodes on the Air Hug Community podcast. Follow Candace on Instagram @Beauty_of_Strength  contact judy@judyarazoza.com For podcast inquiries,  send pitches to the email above. Have a healthy balanced day, Air hugs, Judy

 Eliminating entire food groups or even certain foods is really popular with the dieting crowd. The problem is, it doesn't apply to everyone and what works for one person doesn't work for everyone. Hopping on a new diet bandwagon because it's something different it's not necessarily in your best interest. Today we're talking all about why we should never say never when it comes to abstaining from food. Unless of course, we have a life-threatening allergy. As we enter midlife, it becomes even more important to live a life that is balanced versus one that is very binary or full of strict rules about good versus bad, and should and should not, especially when it comes to enjoying food. As a bonus today, we discuss a few popular foods that you may want to consider eliminating temporarily to see how your body responds. If you have any questions or comments, please feel free to contact me at judy@judyarazoza.com   Remember to tune in on Tuesdays for a new episode of the Air Hug Community podcast. xoxo Judy

 Fall is a delicious time of year. There are so many amazing foods and the good news is many of these foods can actually contribute to better focus and brain health. And anyone who's at least 30 years of age can really benefit from eating these foods regularly. The good news is that these foods are readily available year-round.  So even if it's not fall you are going to want to know about these five foods plus some honorable mentions wink-wink. In our next episode coming out on Tuesday, we have another chat about food. You can relax because we are not about strict abstinence or the 'shoulds' and 'should nots'.  If you are listening on the Apple podcast app or Spotify,  please be kind and give me a five-star review. Apple and Spotify see reviews as favorable, and so do I. It means that more people will get to listen. Thank you and if you have any suggestions for future episodes feel free to contact me at judy@judyarazoza.com.    

Habits or Hacks? Many times we are tempted to plop down our money in hopes of making quicker and better progress. But it can be hard to know what is really necessary or even helpful. Many times we are left with the feeling that fitness is too expensive. In today's episode with my colleague, Alicia Cross we talk about fitness gadgets, procedures and other hacks that are widely marketed as fitness solutions. Before you decide to spend your money on any fitness gadget or service, listen to this episode. Not all gadgets are bad, and it's not all black and white.  follow Alicia on Instagram @aliciacrosstraining and on all social media @aliciacrosstraining. Vise it her website Aliciacrosstraining.com  Contact me at judy@judyarazoza.com And check back on Tuesdays for a new episode.

When do we really know if we're in midlife and when do we know if we're not if we're past it? The thing is There might be a fountain of youth and you'd be surprised to find out what it is. Dr. Sandi Webster interviews me in this episode. Our discussion is about the ultimate cheat sheet and guide for living your best midlife. This was a lot of fun and you're really going to glean a lot from this episode. Find Dr. Sandi Webster  on YouTube Listen to her podcast called The First on Apple and Spotify.

When it comes to exercises that help us to improve, it can be very hard to differentiate between attention-grabbing fads and useful moves. Social media makes it even worse because on social media what we often see are sensational exercises. Yet they are not necessarily helpful. As we get into midlife we have to be even more careful so that we don't get injured. This discussion today is all about differentiating between useless fads and actual useful exercises so that we can reap the full benefits. Because nobody has time to waste. Follow me on Instagram for actual exercises that help midlife women to reach their goals.   contact judy@judyarazoza.comjudyarazoza.com Remember to check back on Tuesdays for new episodes. 

Everybody needs macronutrients including carbohydrates fats and proteins. A lot of people think that just bodybuilders need protein but the truth of the matter is that protein is required for several vital body parts and functions. And it's necessary to get adequate protein to remain healthy and disease free.  If you are in midlife or beyond there's even more reason to prioritize getting adequate protein in your system routinely. And it's not just how much or how often it's how you spread it out throughout the day as well. The good news is you don't have to be a science major in order to get adequate protein and it's all explained in this chat very simply. Got questions? reach out to me. Thank you for listening. For more information on strategies to manage your eating to honor yourself book a nutrition call here. Connect with me on Instagram

What's the best phase of life? It's the one you're in right now because after all we really only have the present. So if you are heading towards perimenopause, menopause, or post-menopause then this episode is for you. Today we reveal this one tip that will make a huge difference in how you progress during this wonderful time of life. By the way, I get into a few little rants on this episode at the beginning and they're really super important for all of us. We often have fragile mindsets when we are in transition from one phase of life to another, and these rants address being sensitive to the needs of others. Send your questions about getting stronger  or any other comments to me at Judy@judyarrazoza.com  Please remember to leave a review on Spotify or Apple podcasts.

In this episode, we are diving into five more false fitness beliefs that are hurting your progress. If you are a woman trying to improve your body composition then you are going to want to listen to this episode. You will be so happy to learn about how to use and not misuse cardio, lighter weights, protein, and eating in a calorie deficit. We also explain how exhaustion plays a role in all of this. Hint: The good news is that being exhausted all the time is not the goal. Thank you for listening and for more information on strategies to manage your eating to honor yourself and never punish, book a nutrition call here. Connect with me on Instagram Follow on Pinterest contact judy@judyarazoza.com  

When I first started working out I made all of the fitness mistakes that we are talking about in this episode. If I didn't share the lessons I learned from these mistakes I would be doing you a huge disservice. Especially because they can be counterintuitive. We need to dispel these myths so that women can stop being so frustrated with working hard and having nothing to show for it. In this episode, we uncover the myths about getting bulky, soreness, sweating, and the [false] dangers of lifting for women. In the next episode, we are continuing with more female fitness fibs to uncover. Thank you for tuning and remember to check back on Tuesdays for a new episode. Connect with me on Instagram  contact judy@judyarazoza.com  

We often see the world as being binary- black or white, good or bad, but the truth is that most things in life exist on a continuum. There are a lot of points in between the extremes of black and white [a lot of shades of gray for example] Stress is no different. Stress exists in our life along a continuum. It's not so bad to have some stress in your life as long as it's manageable. In fact, there are many benefits to stress. There are also many benefits to learning how we can manage stress. These strategies can even help us to grow new brain cells! That is really good news for people in midlife who aspire to live better.  Want more information on how you can exercise to grow more brain cells? Yes, research shows this is a thing! contact me on Instagram @judyarazoza or email:  judy@judyarazoza.com Thank you so much for listening. And if you have someone in mind for a guest who has an awesome midlife story or experiences good, bad, or in between, reach out to me so that we can get them on and share the juicy details. Air hugs! Judy      

How many times have you caught yourself saying "I'll be happy when?"  And how many times have you actually been genuinely happy? Happiness is not a result people!  It's an attitude that is a prerequisite for everything.  Midlife lady, if you have had this attitude for most of your life [ no guilt here, I am recovering from this]  you have wasted years of your life waiting to be happy.  Want to know how to be happy now? Listen to this episode. Other episodes referenced in this discussion Brain Health with Guest Dr. AnnieFenn:  episode #63 Non Exercise Activity: episode #92 Intermittent Fasting: episode #62 Thank you for tuning and remember to check back on Tuesdays for a new episode. Connect with me on Instagram    contact me judy@judyarazoza.com Want to chat about your personal best nutrition strategy? Just send me a messaged I'll send you a link   judy@judyarazoza.com

Midlife challenges are no joke. And we could have numerous conversations on the lies and truths of navigating healthier midlife.  Today we are talking about two lies and one truth that can pivot your journey to living better.  Remember the journey is life, the destination is what comes afterward. The Air Hug Community was created to make your journey better.  Please enjoy this episode and share it with your midlife besties. Got questions? reach out to me. Thank you for listening and for more information on strategies to manage your eating to honor yourself and never punish, book a nutrition call here. Connect with me on Instagram Follow on Pinterest    

As a young adult, she embraced veganism partly in the name of earthly conservation. As time went on, she wanted to give her body protein from more varied sources while still honoring mother earth. So she made a commitment to shoot or source her animal protein locally. What she learned was that vegans, hunters, and people who raise animals for feed humanely have more in common than you might expect.  Sara's journey is unexpectedly fascinating.  You don't have to be vegan or a carnivore to get valuable insight from this discussion. What we know to be true about healthy nutrition is constantly evolving, but one thing we know for sure is that is it in our best interest to source our food in a way that conserves our planet. Follow Sara Camiscioni www.saracamiscioni.com www.facebook.com/findyourstrongwithsara www.facebook.com/findyourhomewithsara www.instagram.com/findyourstrongwithsara www.instagram.com/findyourhomewithsara     Here is the link to the podcast episode we referenced https://open.spotify.com/episode/0s0UAn9G9evLVrlyjRbHHb?si=f28cb2c3a18f422b   Contact me judy@judyarazoza.com Instagram @judyarazoza Pinterest @JudyArazoza PS-Sara and I are both dog owners, and at times during this episode,  we are very sweetly interrupted by our dogs. This is just one of those benefits of working from home. {{woof}}

Could your diet be making you hold onto fat? In some cases that's exactly what could happen. In today's episode we talk about a study that examines women with high cognitive dietary restraint in women with low cognitive dietary restraint.    So what is cognitive dietary restraint? It is the perceived ongoing effort to limit dietary intake to maintain or manage body weight. Studies have shown that women with high dietary restraint are more likely to have two issues one of which can cause them to hold on to body fat in spite of eating in a calorie deficit.  If you've ever been on a diet and struggled to get leaner I think you're going to be interested in what this episode has uncovered. Thank you for listening in tune back in on Tuesdays for new episodes. Thank you for listening and for more information on strategies to manage your eating to honor you and not punish you, book a nutrition call here. Connect with me on Instagram Follow on Pinterest    

The kids have moved out, now what? Empty nesting can be a time of great joy and also a time of melancholy. For some parents, being defined as a parent is an identity that can be hard to let go of.  This can result in a tough transition. My friend and fellow fitness professional an empty nester herself have an intriguing discussion on how to love your life long after the demands of parenting have subsided. Heike brings up some effective strategies that can be implemented before or after your kids fly the coop. we had some good laughs as well as lightbulb moments. This is another very helpful discussion that demonstrates how to age with joy instead of passively aging gracefully. Follow Heike  Instagram @Hikeyates   Facebook:  Heike Yates- Pursue Your  spark  https://heikeyates.com Thank you for tuning and remember to check back on Tuesdays for a new episode. Connect with me on Instagram get in touch  judy@judyarazoza.com  

What is 'aging gracefully'? I did a little Google search and came up with various definitions,  but mostly it is an overused term that can be used to induce guilt and shame, especially in women. Forget what you've heard about aging gracefully. I'm asking you to explore a different attitude about aging and that attitude is JOY. In this episode, we discover five ways that you can challenge yourself to age with joy in your heart.  The diet and beauty industry may imply that they want you to age gracefully, but they really don't mean it. They market their products based on your emotions of guilt and shame. For example how many diet foods have you seen advertised as guilt-free?  Thank you for listening and for more information on strategies to manage your eating to honor you and not punish you, book a nutrition call here. Connect with me on Instagram Follow on Pinterest and contact me judy@judyarazoza.com    

Body Image issues are largely thought of a problem for adolescent girls and younger women. But studies now indicate that midlife women and women over 50 are just as likely to struggle with body image and disordered eating.  If these women are going to get the assistance they need, the health care and fitness communities need to be aware that this is a growing problem.   Women over 50 with disordered eating (not the same as an eating disorder) and body-image issues need to know that they are not alone.  Thank you for tuning and remember to check back on Tuesdays for a new episode. This episode and Grateful Fitness will not diagnose or treat an eating disorder. If you are looking for direction on a healthy eating approach without being food-obsessed, schedule a Sustainable Nutrition Coaching call here.  Connect with me on Instagram Follow on Pinterest and contact me judy@judyarazoza.com  

Coming home to CHAOS can be very unsettling and add to your stress. But when you learn about these unexpected ways that you can make your home a  relaxing private sanctuary, your life will take on a different flavor. We all deserve to enjoy our personal space and making it just right for us in the way we live is an art and also an organized process. Home-making expert Rebecca Phillips has some very unexpected ways to make your home your favorite place to relax. Rebecca talks about how in different seasons we have different priorities, and how to go with the flow instead of fighting it. These are nothing like your old Home Ec Teacher's rules! They are up to date and relevant for anyone who has a roof over their head. Please note if you are a pet owner, and you are looking for plants to bring home, please do your research on pet-safe plants versus plants that may be poisonous to your pets.  Some Plants mentioned in this episode may be poisonous to dogs and cats. Here is a funny footnote: CHAOS as an acronym was something I came across from another Home Making Professional called the Fly Lady. It stands for Can't Have Anyone Over Syndrome.  Thank you for tuning and remember to check back on Tuesdays for new episodes. Connect with me on Instagram   and contact me judy@judyarazoza.com Find Rebecca on Instagram here Please remember to share this episode and leave a review.

You know it's a fact that exercise alone does not work for getting leaner. And we also know that dieting alone may help you lose weight but it may turn you into a skinny flabby person. There's a better way around this, and I am not suggesting that you skip exercise or stop eating healthy. You're going to want to listen to this episode for 10 very useful tips to get leaner that have nothing to do with diet or exercise. If you are over 40 you are really going to benefit from these tips. How do I know? Because I make it a point to practice what I preach. For my entire life, this has served me well. Except for when I can't sit still and it drives my husband crazy, LOL If you haven't guessed by now we are talking about NEAT a.k.a. Non-Exercise Activity Thermogenesis. Neat is no joke when it comes to maintaining leanness, especially in midlife. :) Thank you for tuning and remember to check back on Tuesdays for a new episode. Connect with me on Instagram   contact me judy@judyarazoza.com  

In my 20s I worked out to have a better body. In my 30s I worked out to de-stress and have a better body after delivering children. In my 40s I worked out to have stronger bones. In my 50s I worked out because I could. In my 60s I work out because I want to improve my power, strength, brainpower, and my sex life. No matter what age you are at, working out consistently gives us so much more than weight loss and 6 pack abs. Thank you for tuning and remember to check back on Tuesdays for a new episode. Connect with me on Instagram   and contact me judy@judyarazoza.com

What is a glimmer? Think of it as the opposite of a trigger. Where a trigger sets off negative emotions, a glimmer sets off a joyful emotion. The theory supporting glimmers is associated with polyvagal theory. We are wired biologically wired to experience intense emotions both negative and positive. The negative ones protect us from danger but also are related to PTSD. The positive ones can be set off by glimmers. And what is interesting to note is that we can look for glimmers and create our own micro-moments of joy. On the Air Hug Community podcast, we make it point to consider how to spend the rest of our life in a more joyful state. This episode is full of takeaways and some captivating real-life stories that will warm your heart.   Please leave a review on Spotify or Apple Podcast and share this with everyone who needs more joy in their life. Who doesn't??? Thank you, Thank you for tuning and remember to check back eve Tuesday for a new episode. Connect with me on Instagram   and contact me judy@judyarazoza.com