IntegraLife Wellness Coaching

WOMEN'S GROUP CLASSES:

Monday 7PM - Full Body Boot Camp
Wednesday 7PM - Legs, Glutes, Cardio
Thursday. 7PM - Abs, Cardio
Saturday 10AM - Abs, Cardio
11AM - Yoga/Yogalates

PERSONAL TRAINING - BY APPOINTMENT ONY

We work with dumbbells, barbells, cables, ankle weights, free body movement, plyometrics, plyo boxes, and our classes are suited for all levels (adjustments are made to those who are new to strength training or have physical limitations).
We strive not only for weight loss but for stronger, healthier, sculpted bodies. We discuss proper diet based on each individual's goals.
WE DON’T DO BROS’ WORKOUTS that make your arms and shoulders bust out of your favorite outfits. We train for strength, sculpted and feminine while cultivating:
Skinny and weak is not hot, strong and sculpted is 🙂 HUGS!

(773) 331-3687
4746 N. Cumberland Ave, Chicago, IL 60656 (Inside Impact Physical Therapy)
In person or Online.

‘Cause working out with others boosts accountability (yup, you’re more likely to get off the couch), provides ongoing support, motivation and…IT’S THAT MUCH MORE FUN!

PERI-MENOPAUSE, MENOPAUSE (40+ but can start as early as 35 - check with your momma, timing is often hereditary).
Anxiety, depression, weight gain (mid section), irritability, brain fog, body aches/muscular/joint pain, can't sleep, etc....YOU'RE NOT CRAZY, IT'S BIOLOGY!

During peri-menopause, women lose two vital hormones (estrogen & progesterone) plus testosterone, the first two being precursors to:
- serotonin ('happy hormone' regulates sleep, mood, happiness)
-dopamine - motivation, 'get up and go.' Lack of it causes brain fog, lack of focus, concentration
-norepinephrine - manages stress hormone, lack of it triggers anxiety and panic attacks
- Oxytocin - 'bonding hormone' regulates well-being and cardiovascular health, lack of it increases stress hormone cortisol
- GABA - calms you down, helps w/sleep. lack of it causes anxiety and restlessness.

Loss of testosterone leads to dampened libido (no s*x drive), low energy and muscle loss.

WHAT TO DO?????

While HRT (hormone replacement therapy) is the best and fastest way to regulate the loss of hormones hence resuming normal functioning, not everybody is a candidate. Therefore, here are my suggestions (science based) to bring up/level up the hormones women lose naturally:

- Serotonin, dopamine, testosterone - strength training, lifting weights, high intensity training (this is non-negotiable as it also prevents muscle loss, combats weight gain and sarcopenia)

- Norepinephrine - Protein intake, regular physical activity, stress management (walk outside, reduce processed/eliminate processed foods, sugars, simple carbs as they contribute to joint pain/inflammation/weight gain; alcohol, besides empty calories, dehydrates your already shrinking your brain volume increasing brain fog; increase fiber; yoga, mindfulness, breathing exercises)

- Oxytocin - hugs! lots of hugs (friends, family, kinds, pets), therapeutic massage, sensual touch/intimacy w/your partner, hang out w/friends, yoga, meditation, volunteering.

GABA - fermented foods, Vitamin B6 + magnesium, yoga, meditation, breath work.

Testosterone - heavy weight lifting, HIIT (high intensity interval training)

Again, you're not going nutzoo although it might feel like it. You don't need to go on SSRI's and sleeping pills. You need an understanding of what's happening to you during this transitional period of your life and make adjustments accordingly.

Join us for out female only classes where we address those specific issues via fitness and nutrition, in person or online.
Hugs and To Your Health!

In case you still think doing countless ab crunches burns belly fat and shrinks your waist…it doesn’t! Caloric deficit does.
While abdominal training strengthens your core muscles (important), it will NOT shrink your waist.
Losing fat that covers your ab muscles will (proper diet, more calories expanded than ingested, HIIT training, etc). Bam!
To Your Health!

Aging is inevitable. How you age is a choice.

All of these women are over 60- Your future body is being built by the choices you make today. 💪✨

Our BODY TRANSFORMATION CHAMP OF THE YEAR:

Ms Caitlyn Rodriguez 🎉🙌🏾👋❤️ on commitment, driving force behind her superb dedication (her powerful ‘why bother?’) as an inspiration to us all. What’s your ‘why?’

‘I’ve lost over 38 pounds working with Edith through clean eating, consistent workouts, and believing in myself. In the beginning, I was scared and doubted if I could really do it, but being in a space that made me feel supported and confident changed everything. My biggest motivation has always been my son. As he got more active, I knew I wanted to keep up with him and feel proud of the woman he looks up to. This journey has been just as much mental as it is physical, and it’s truly changed my life.❤️’ .

We love you Cait and your lil gem Aiden!!! 🥰