What Steps to Take in Order to Stop Holding Belly & Hip Fat During Peri-Menopause

🔹 Nutrition

1. Prioritize Protein – Aim for 25–30g of protein at each meal. It helps maintain muscle (which keeps metabolism higher) and reduces cravings.
   Examples: eggs + Greek yogurt, chicken + veggies, fish + quinoa.

2. Balance Blood Sugar – Big insulin spikes make fat cling to the midsection more.

   • Pair carbs with protein or healthy fats.

   • Choose fiber-rich carbs (berries, beans, veggies, oats).

3. Cut Back on Alcohol & Sugary Drinks – These drive belly fat storage more in peri-menopause.

4. Watch Processed Oils & Ultra-Processed Foods – They worsen inflammation and hormone balance. Stick with olive oil, avocado, nuts, seeds, and real whole foods.

🔹 Movement

1. Strength Training 2–4x/week – This is the #1 tool to stop fat gain and improve shape. Focus on compound moves (squats, pushups, rows, deadlifts, lunges).

2. Daily Movement – Walk, stretch, take stairs— burns more calories than you think.

3. Mix in HIIT or Interval Training 1–2x/week – Short bursts of effort rev up metabolism and insulin sensitivity. I will be adding a HIIT workout to my website in the next couple of weeks.

🔹 Lifestyle & Hormone Helpers

1. Prioritize Sleep (7–9 hours) – Poor sleep raises cortisol, which pushes fat to the belly.

2. Manage Stress – Cortisol makes fat storage worse. Deep breathing, journaling, yoga, or even 5–10 mins of quiet helps.

3. Check Vitamin D & Magnesium – These support hormones and metabolism. I personally, take both of these every night before bed.

4. Stay Hydrated – Dehydration can make cravings worse and slow metabolism.

✅ The key shift in peri-menopause: Instead of just “eating less and doing cardio,” you’ll see better results focusing on hormone-friendly eating, strength training, stress management, and sleep. This combination helps unlock fat from belly and hips.

How to Get/Stay Motivated When Working Out

We’ve all been there—you start a workout routine with excitement and energy, only to feel that fire fade a few weeks later. Life gets busy, results feel slow, and suddenly skipping the gym sounds a lot easier than lacing up your sneakers.

But here’s the truth: motivation doesn’t just show up—it’s something you build and protect. And the more you practice, the stronger it gets.

Here are some simple but powerful ways to stay motivated when working out:

1. Set Goals That Actually Excite You

“Get in shape” is too vague. Instead, aim for something specific and exciting like:

• Running your first 5K

• Doing 10 push-ups in a row

• Fitting into your favorite pair of jeans again
  When your goal is clear, every workout feels like a step closer—not just another box to check.

2. Create a Routine That Fits Your Life

You don’t need two hours at the gym to see results. Short, consistent workouts beat random, long ones every time. If 20 minutes in your living room is all you have—do it. Motivation grows when fitness feels realistic, not overwhelming.

3. Celebrate Small Wins

Don’t wait until you’ve hit your “big” goal to celebrate. Every extra rep, every healthy meal, every time you show up matters. Track your progress and give yourself credit—it fuels momentum to keep going.

4. Find Accountability

It’s easy to hit snooze when no one’s watching. But when you have a friend, coach, or even an online community cheering you on, skipping isn’t so tempting. Accountability is motivation’s secret weapon.

5. Make It Fun

Hate running? Don’t run. Love dancing? Do that. Fitness doesn’t have to feel like punishment—it can be something you actually look forward to. The more you enjoy it, the less you’ll rely on willpower to keep going.

6. Remember Your “Why”

Motivation fades when you only focus on the scale. Instead, remind yourself why you started—more energy, better health, confidence, setting an example for your kids. Your “why” is what will pull you through on the days when you don’t feel like it.

👉 Bottom line: Staying motivated is less about discipline and more about building habits, celebrating wins, and remembering your bigger purpose.

Next time you feel your motivation slipping, come back to this list. You don’t need to be perfect—you just need to keep showing up.

You’ll thank yourself later. 💪

Reach out if you need help with motivation and/or ways to get fit & healthy! I can help you MAKe it count!!😊

Why Under-eating Is Making You Fat & Unhealthy

Undereating can make you gain fat and harm your health because your body responds to chronic calorie restriction in ways that actually work against your goals. Here’s the breakdown:

1. Slower metabolism

When you consistently eat too little, your body tries to conserve energy by slowing your metabolic rate. You burn fewer calories at rest, so weight loss stalls and it becomes easier to gain fat when you eat more later.

2. Muscle loss instead of fat loss

Without enough protein and calories, your body breaks down muscle for energy. Less muscle = lower metabolism and a “softer” look, even if the scale drops.

3. Hormonal disruptions

Chronic undereating messes with hormones like:

• Leptin (regulates hunger and metabolism) → drops, making you hungrier and more prone to fat storage.

• Cortisol (stress hormone) → rises, which can increase belly fat storage.

• Thyroid hormones → slow down, reducing energy burn.

4. Increased fat storage after “normal” eating

Once your body feels “safe” again and food intake goes up, it quickly stores energy as fat to prepare for the next “famine” — a survival mechanism.

5. Poor workout performance

Low energy intake = less strength, endurance, and recovery. Over time, you lose lean mass and your body composition shifts toward more fat.

6. Nutrient deficiencies

Undereating means fewer vitamins, minerals, and essential fats — leading to fatigue, brain fog, brittle hair/nails, hormonal imbalances, and even bone loss.

In short — under-eating teaches your body to store fat and burn less energy, while also wrecking your health from the inside out.

Bottom line: Your body isn’t the enemy — it’s just trying to protect you. If you want a faster metabolism, more energy, and lasting fat loss, you’ve got to feed it like you actually care about it.

Fuel your body, build strength, and watch it thank you with the results you’ve been chasing.

💛~ Mandi (aka MAK:)

Early Signs Your Bone Density May Be Declining

When we think about our health, bones aren’t always the first thing that come to mind—until something feels off. The truth is, bone loss can sneak up quietly, and by the time a fracture occurs, it’s often already advanced. But catching the early signs of declining bone density can make a major difference in prevention and long-term bone health.

So what should you be looking for? Here are some early red flags that your bones may need more support:

1. Loss of Height

Have you noticed that you’re a little shorter than you used to be? A decrease in height can be one of the earliest signs of spinal compression due to thinning bones. This happens when the vertebrae in your spine weaken and compress over time.

2. Back or Neck Pain

Chronic or sudden back and neck pain could signal small fractures in the spine due to weakened vertebrae. These tiny fractures, called compression fractures, are often painless at first but can eventually cause significant discomfort and reduced mobility.

3. Weakened Grip Strength

Your grip strength is actually a good indicator of your overall bone and muscle health. If everyday tasks like opening jars or carrying grocery bags start to feel harder, it could be related to muscle loss tied to bone weakening.

4. Posture Changes

A hunched or stooped posture can develop gradually as the spine loses its strength and alignment. This is often referred to as “kyphosis” and can lead to upper back pain and balance issues, increasing the risk of falls.

5. Fractures from Minor Falls or Bumps

One of the clearest signs of decreased bone density is a fracture from something that shouldn’t have caused one—like bumping into furniture or falling from a standing position. Wrists, hips, and vertebrae are especially vulnerable.

6. Brittle Nails

While not a guaranteed sign of bone loss, nails that break easily or seem weaker than usual could hint at a lack of key nutrients like calcium or collagen—both important for bone health.

⸻

What You Can Do

If any of these signs sound familiar, don’t panic—but do act. Here’s what you can start doing now:

   •   Talk to your doctor about getting a bone density scan (DEXA scan)

   •   Add more calcium and vitamin D to your diet

   •  💪🏼 Incorporate weight-bearing exercise like walking, resistance training, or yoga

   •   Limit alcohol and avoid smoking

   •   Track your bone health—especially if you’re over 40 or have a family history of osteoporosis

Bone health might not be visible on the outside, but it plays a vital role in how you move, feel, and age. Paying attention to the early signs of bone density loss could help you take action before serious damage occurs.

Stay strong—literally!

Let’s make it count! 💪🏼✨

Why I’m Choosing to MAKe It Count - And Why You Can Too

Welcome to the Make It Count Fitness Blog!

Real Life. Real Results.

Hey friend — I’m so glad you’re here!

If you’re anything like me, you’ve tried the all-or-nothing approach to fitness more times than you can count. You’ve juggled kids, work, dinner, laundry, and still tried to squeeze in a workout or eat something green that wasn’t a gummy bear. Sound familiar?

This space was created for women just like you — women who are strong, busy, tired (but not giving up), and ready to MAKe It Count.

This blog isn’t about perfection. It’s about progress, grace, and showing up for yourself one small step at a time. Whether you’re starting over, starting late, or just need a place to feel seen — you’ve got a spot here.

So, grab your water bottle, your stretchy pants, and your favorite playlist — let’s do this thing.

Let’s make it count! 💪🏼✨