Debra Basch

Honesty Got Her Results

Post menopause weight loss is not easy and straightforward

So easy for someone who hasn’t experienced this stage of life to say JUST EAT BETTER AND EXERCISE

But here is the reality:

Declining estrogen leads to a thickening of the waist

Estrogen plays a role in fat distribution

When estrogen declines the body’s fat distribution patterns shift

More fat accumulation around the abdomen -

Insulin resistance can become a problem

Changes in Cortisol Levels

My client experienced all of this and made the mistake of blaming 90% on menopause.

She gave me 12 weeks (that’s all her budget allowed) to educate and show her that HER HABITS made the biggest impact.

We changed her mindset which led to a change in habits which led to a new and healthier lifestyle and sustainable results.

Didn’t Diet
Didn’t do endless hours of cardio

Cals were higher because I was building up muscle (and fat)

RT 6x a week
Easy walks

This is what I notice:

Nothing bad or extraordinary

Just an older woman trying hard to be her best self, grow both emotionally and physically and inspire others to do the same.

chose this picture as one of her favourites

This picture is without a filter and unedited ☺️

**kup

This is IMPOSTER SYNDROME

I HATE this picture. I am embarrassed by it.

Imposter syndrome is a profoundly unsettling feeling—the belief that we are not truly worthy of our achievements or are somehow frauds waiting to be exposed.

But that is NOT why I dislike this picture.

I am trying to be something or look like someone I am not.
I am not sexy, boom look at me in my daily life.
I am happy to be unnoticed or noticed for my style, humour or wisdom.

I do feel accomplished.
I do feel worthy
I do think I am intelligent, fit, respected, confident

In this picture, I call myself a fraud because I am uncomfortable wearing a gold lame bikini in bad heels.

So why did I?

PEER PRESSURE

Stop dressing like a grandma.
Show off your hard-earned work.
Do a HOT and FIT photoshoot.

Be a role model for the 55+ age category.

I am a jeans, tee shirt, sweats, modest dresser.

At my current age, I’m not too fond of crop tops in public. (And honestly, if I carry a little extra body fat, I WON’T wear them around the house).

I love my curves, but I do not want to have them on display in an in-your-face way. I do feel shy about that.

I love the confidence of women who own their sexiness
I admire women who can strut their stuff
I tried to be like that, but it never felt like ME

I will do another photoshoot
Two are planned for later this year

No more fraudulent dressing lol

I told one of the photographers I wanted this shoot to celebrate myself turning 60 next year.
Let’s create an old-school Hollywood vibe.

No more gold lame bikinis, but I won’t be wearing a sack or sleeping bag.

It should be fun!

**kup

1. Muscle Recovery and Growth

* Protein Synthesis: Alcohol can reduce the body’s ability to synthesize protein, which is essential for muscle repair and growth. This can slow down recovery after workouts.
* Hormonal Impact: Alcohol can decrease testosterone levels, which are essential for muscle building, while increasing cortisol, a stress hormone that can lead to muscle breakdown.

2. Performance
* Dehydration: Alcohol is a diuretic, meaning it causes the body to lose fluids. Dehydration can impair physical performance, reduce endurance, and increase the risk of injury.
* Energy Levels: Drinking can lead to poor sleep, reduced energy levels, and fatigue, which can negatively affect one’s ability to train effectively.

3. Fat Loss
* Caloric Content: Alcohol contains empty calories (7 calories per gram) with no nutritional value, which can contribute to excess calorie intake and hinder fat loss efforts.
* Fat Metabolism: When alcohol is consumed, the body prioritizes metabolizing it over burning fat, which can slow down fat loss.

4. Motivation and Consistency
* Impact on Routine: Excessive drinking can lead to missed workouts, poor dietary choices, and a lack of motivation to stay consistent with your fitness routine.

5. Sleep
* Sleep Disruption: Alcohol can disrupt sleep patterns, leading to poorer quality sleep. Poor sleep affects recovery, muscle repair, and overall fitness progress.

Moderation is Key
While occasional, moderate alcohol consumption might not significantly harm your fitness goals, regular or heavy drinking can have a cumulative negative effect. To minimize the impact, it’s important to drink in moderation, stay hydrated, and ensure you maintain a balanced diet and consistent workout routine.

What? You Thought I Only Cared About Macros, Resistance Training and Cardio?

I care about Work Family Hobbies (makes me less boring) and my Physical Health.

And never in a balanced way. It’s impossible

Life is not about balance. Some days 0
Family interaction and all@energy to work and physical pursuits.

But I get back to my pillars.

Life is what you make it and if you want fulfilling days … then only working out and being ONE dimensional is NOT healthy.

Only tracking macros and constantly patting yourself on the back for being “super focused” but the rest of your life is not healthy and fulfilling is a facade.

Never making time to be more and do more for just your own personal growth and enjoyment is not being committed- it’s being stuck and it will backfire

We applaud the people who look

The best
Seem so focused
Always talking about their physical accomplishments

IMO this is one dimensional living

And knowing when all your focus needs to go that route IS impressive when you have the ability to supplement your life in different ways.

Only pursuing enjoyment and hedonistic activities doesn’t get my respect either

Be focused on your goals
Take pride in your work and how others see you
Show gratitude for having friends and family
And challenge yourself to new experiences



**kup

There is Always A Good Reason

If you start asking yourself these questions and don’t have good answers … or don’t know how to answer therein lies the problem.

Fat loss requires a strategic approach and much is counter intuitive to what mainstream media portrays.

Any Questions? Drop them below 👇🏻

**kup

Always giving 110% … there are no shortcuts

My client was fit, strong but wanted to LOOK tighter and leaner.

I INCREASED her food

I educated her on the pitfalls of intermittent fasting, limiting carbs - basically eliminating all the nutrition noise pollution.

Everything I did was counterintuitive to her.

You can be fit and sincerely not understand nutrition

Just like you can be a dietitian and carry too much bodyfat.

Hiring a coach to help you level up shows confidence in your ability to learn and change.

I coach many fitness, nutrition, and wellness professionals and my number one rule is forget all the biases you currently have.

Be coachable

Don’t hear feedback with a perceived “tone”

Use my expertise and knowledge to elevate your current business.

16 weeks later she is 8 lbs lighter, has a visible six-pack and is eating much more than ever.

**kup

LISTEN UP WOMEN!

This is one supplement you need to start using daily.

During peri menopause and post menopause women often experience a decline in muscle mass

A decline in bone density

Energy levels and fatigue are common at this time; Creatine can help with energy at the cellular level.

This is one of the most studied supplements and is extremely safe and effective.

WHO is taking it now?

**kup

Hormones are more than periods, PMS, and bloating

**kup

Don’t Blame CHANGE!

How many of the good habits do you currently do?

**kup

Nothing Was Working

Until now.

What changed?

No pills
No teas
No gimmicks
Barely any cardio

1. I added resistance training 5x a week
2. Kept workouts to 1 hour including cardio
3. All home workouts
4. Addressed the bloating

When women say I’ve tried everything and nothing works. I can confidently say YOU haven’t tried

- **kup

💧 Drink up …