 As the days grow shorter and temperatures drop, our bodies naturally crave warmth, comfort, and nourishment. But winter also brings an increased risk of colds, flu, and fatigue — making it the perfect time to give your immune system a little extra love.
Your immune health depends on many factors — from sleep and stress to diet and movement — but nutrition plays one of the most powerful roles. The foods you choose this season can help strengthen your body’s natural defenses and keep you feeling healthy, energized, and resilient all winter long. If you’re looking for simple, meaningful changes to support better health, here are 5 immunity-boosting nutrition tips: 1. Vitamin C: The Classic Immune Booster Vitamin C is one of the most widely known nutrients for immune support — and for good reason. It helps stimulate the production of white blood cells, which your body uses to fight infections. It’s also a potent antioxidant that helps reduce inflammation and protect cells from damage. Top food sources include:
2. Vitamin A: Strengthening Your Body’s First Line of Defense Vitamin A is essential for maintaining the health of your skin, respiratory tract, and digestive lining — all important immune barriers that help keep pathogens out. Vitamin A–rich foods:
3. Zinc: Essential for Immune Cell Function Zinc plays a crucial role in the development and activation of immune cells. It’s also known to help shorten the duration of cold symptoms and aids in wound healing. It also helps regulate thyroid hormones. Best dietary sources are animal sources:
4. Vitamin D: A Winter Essential Often referred to as the “sunshine vitamin,” vitamin D helps regulate immune responses and has been shown to reduce the risk of respiratory infections. With less sunlight exposure in fall and winter—especially in northern regions—many people are deficient. Vitamin D Food sources include:
4. Prioritize Gut Health for Better Immunity Because roughly 70% of your immune system resides in the gut, keeping your digestive system healthy is essential. A diverse, balanced microbiome supports immune regulation, absorbs nutrients more effectively, and acts as a barrier against harmful microbes. Probiotic foods:
Prebiotic foods: (they feed and stimulate the growth of healthy microbes)
Aim to include fermented and fiber-rich foods daily to support gut balance. 5. Protein: Building Blocks for Immune Strength Your body needs adequate protein to build and repair immune cells and produce antibodies. Without enough protein, immune function can weaken. High quality protein sources are:
Incorporating protein into every meal to maintain steady energy and support immunity. Winter doesn’t have to mean getting sick. By eating nutrient-dense foods, supporting your gut, and eating a colourful, whole food diet, paired with enough protein, vitamins and minerals, you can keep your immune system strong and your energy high all season long. This winter, let food be your medicine — nourishing, comforting, and protective from the inside out.
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If you’ve ever felt “tight” in your body—like your muscles just don’t want to move freely—you might actually be feeling your fascia.
So, What Is Fascia? Fascia is a thin but strong web of connective tissue that runs throughout your entire body. It surrounds your muscles, bones, nerves, and even your organs. Imagine it like the cling wrap or the netting inside an orange—everything is held together, supported, and connected by fascia. When fascia is healthy, it’s smooth and flexible, allowing your muscles and joints to move easily. But when it becomes tight, dehydrated, or stuck (often from stress, lack of movement, poor posture, or even injury), you can feel stiff, achy, or restricted in your movement. Signs Your Fascia May Be Tight
How to Loosen Tight Fascia The good news? Fascia responds really well to movement, hydration, and gentle release work. Here are some ways to care for it: 1. Stretching
Rolling slowly over muscles with a foam roller, lacrosse ball, or massage ball helps break up adhesions and improves blood flow. Move gently, breathe deeply, and avoid rushing—fascia likes slow, steady pressure. 3. Movement & Variety Fascia thrives on variety. Mix up your routine with walking, dancing, yoga, Pilates, or strength training. The more directions you move your body, the healthier your fascia stays. 4. Hydration Fascia is like a sponge—it needs water to stay pliable. Drink enough water and eat hydrating foods (fruits, veggies, soups) to keep it supple. 5. Massage or Bodywork Professional massage, myofascial release therapy, or even gentle self-massage can help free up tight areas. 6. Breathwork & Relaxation Stress tightens fascia. Deep breathing, meditation, or even lying on the floor and practicing belly breathing can help release tension. Fascia may be out of sight, but it plays a huge role in how you move and feel. By keeping it hydrated, moving in different ways, and practicing self-release techniques, you can keep your fascia healthy, flexible, and pain-free. Your body will thank you with easier movement, fewer aches, and better overall mobility. Are you finding that the strategies that worked for you in your 20s and 30s just don’t deliver the same results in midlife? Hormonal shifts, slowing metabolism, and lifestyle changes can all make weight loss feel like an uphill climb. The good news? With the right approach, it’s absolutely possible to lose weight and feel strong, energized, and confident during this stage of life.
Why Midlife Weight Loss Feels Different
Nutrition for Midlife Weight Loss 🥚 Prioritize protein Protein helps preserve muscle mass, stabilizes blood sugar, and keeps you feeling full. Aim for a source of protein at every meal (chicken, fish, eggs, beans, Greek yogurt). 🥦 Focus on whole, nutrient-dense foods Vegetables, fruits, lean proteins, legumes, nuts, and whole grains should make up most of your plate. 🥗 Watch portions and balance carbs Your body may not need as many calories as before. Choose fiber-rich carbs to support energy without the crashes such as bulger wheat, quinoa and sourdough rye bread. 💧 Stay hydrated Thirst can often be mistaken for hunger, so keep water nearby throughout the day. Exercise That Works in Perimenopause and Menopause 🏋️ Strength training is non-negotiable Lifting weights or doing bodyweight resistance workouts 2–3 times per week helps maintain muscle and keep metabolism strong. 🚶 Move more every day Walking, stretching, and yoga support mobility, reduce stress, and keep energy levels up. ❤️ Add cardio variety Mix steady-state cardio (like brisk walking or cycling) with short intervals of higher intensity to support heart health and calorie burn. Lifestyle Habits That Matter😴 Prioritize sleep Quality sleep balances the hormones that control hunger and cravings. Aim for 7–9 hours. 🧘 Manage stress Chronic stress increases cortisol, which can lead to belly fat storage. Practices like meditation, journaling, or deep breathing can help. 🕰 Be patient and consistent Results may be slower in midlife, but small, steady habits compound into big changes over time. Final Thoughts Losing weight in midlife isn’t about following extreme diets or punishing exercise routines. It’s about building sustainable habits that protect your health and give you energy for the years ahead. I strength train with weights, practice yoga and vary my cardio by playing pickleball, walking and indoor cycling. Find a rhythm and routine that works for you! Focus on fueling your body, moving in ways you enjoy, and prioritizing rest and recovery—you’ll not only lose weight, but also improve your overall well-being. -Andrea In today’s fast-paced world, it’s easy to get caught in a cycle of non-stop work. But what if the secret to getting more done wasn’t working harder—but moving more? Taking regular movement or exercise breaks during the day isn’t a luxury—it’s a strategy. Whether you’re working from home, at an office, or managing a busy household, stepping away for just 10–20 minutes to move your body can refresh your mind and set you up for a far more productive day. 🧠 The Science of Movement and Mental Clarity When you move your body—even lightly—your brain gets a boost. Movement increases blood flow and oxygen to the brain, improving alertness, focus, and memory. It also stimulates the release of feel-good hormones like dopamine and endorphins, helping you feel less stressed and more motivated to tackle tasks. What does this mean for you? You come back to your to-do list with more energy, sharper thinking, and a better mood. 🔄 Break the Burnout Cycle Sitting for hours without a break can lead to decision fatigue, brain fog, and body stiffness. A short movement break disrupts that cycle. Whether it’s a walk around the block, a few yoga stretches, or a dance break in your kitchen—moving recharges your internal battery. ✅ 5 Quick Movement Break Ideas: 1. A brisk walk outside or around your building 2. 10 minutes of yoga or mobility stretches 3. A standing desk break with shoulder rolls and squats 4. A quick bodyweight circuit: squats, lunges, push-ups 5. Dancing to one energizing song You don’t need to sweat—you just need to move. 💡 More Movement = Better Results Incorporating movement breaks into your day can lead to:
Think of it as investing minutes to gain hours. 🚶♀️Make It a Habit Start small: set a reminder to move every 90 minutes. Stack a walk with a podcast. Invite a coworker or friend to join you virtually or in person. The more intentional you are with these micro-breaks, the more natural—and beneficial—they become. You don’t need to earn your breaks. You need to take them—so you can show up at your best. Move your body, clear your mind, and watch your day shift. When it comes to staying active, many of us struggle with motivation and accountability. What if the secret to a more consistent, enjoyable, and effective fitness journey is who you do it with?
Exercising with others—whether it's a friend, a group class, or a walking club—can transform your health routine from a solo chore into a shared experience that fuels body, mind, and spirit. 5 Reasons to Exercise with Others 1. Built-in Motivation and Accountability Let’s face it: it’s easy to hit snooze on a solo workout. But knowing someone is counting on you? Or that you are paying for a class or training session. That changes everything. Exercising with others creates a gentle pressure to show up and follow through. You’re not just doing it for yourself—you’re showing up for your community too. 2. Boosted Performance and Confidence Working out alongside others naturally encourages you to push a little harder. Seeing someone else conquer a new move or add extra reps inspires you to level up your own effort. Group energy is contagious—often helping you break through plateaus or try something new you wouldn’t dare attempt alone. 3. Greater Enjoyment and Fun Social connection adds a layer of joy to any movement. Conversations on a walk, laughter in a dance class, or shared struggle during a challenging circuit—these moments remind us that movement can be enjoyable, not just productive. When you associate exercise with fun and friends, you’re more likely to stick with it long term. 4. Emotional and Mental Health Benefits Group exercise reduces feelings of isolation and boosts endorphins—our brain’s natural mood enhancers. In fact, research shows that people who exercise with others often report lower stress levels and improved mental well-being . The sense of belonging and support can be just as important as the workout itself. 5. A Sense of Community and Connection In our busy, tech-driven world, carving out time to connect with others face-to-face is powerful. Movement becomes more than just exercise—it becomes a way to build relationships, share life updates, and support one another through workouts and life’s ups and downs. How to Get Started:
The Bottom Line Exercising with others nurtures consistency, connection, and joy. It turns fitness from a solo mission into a shared journey—and that makes all the difference. As a Personal Trainer, Fitness and Yoga Instructor I am happy to help you reach your goals, boost your confidence and performance. So next time you're planning your workout, consider inviting someone along. Your body, mind, and heart will thank you. When it comes to achieving your fitness goals and feeling your best, it's easy to focus on workouts, protein shakes, and meal planning. But one vital system often gets overlooked: your gut. Your gut is more than just your digestive tract—it’s a powerhouse that affects everything from energy levels and immunity to mental clarity and muscle recovery. Optimizing your gut health can help you train smarter, recover faster, and feel better every day. Why Gut Health Matters for Fitness Your gut is home to trillions of microbes—collectively known as the gut microbiome. This ecosystem plays a key role in:
5 Ways to Support Gut Health for Better Fitness 1. Eat More Whole, Fibre-Rich Foods Fibre is fuel for your gut bacteria. Load up on a variety of colorful fruits, vegetables, legumes, whole grains, nuts, and seeds. The bacteria in your gut can break down fibre for fuel, nourishing beneficial microbes and helping to regulate digestion. Try: Add a handful of leafy greens along with berries to your post-workout smoothie. Add a tablespoon of ground flaxseed to your oatmeal in the morning. 2. Incorporate Fermented Foods Foods like yogurt, kefir, kimchi, sauerkraut, miso, and kombucha contain natural probiotics—live bacteria that support gut health. Try: Swap a sugary snack for a small bowl of yogurt with chia seeds and cinnamon. 3. Stay Hydrated Water helps with digestion and keeps your gut lining healthy. Dehydration can lead to constipation and reduce the effectiveness of your gut’s detox systems. Tip: Before a meal add a pinch of sea salt and a splash of lemon to your water for better mineral absorption. 4. Manage Stress Chronic stress can alter gut bacteria and slow digestion. Incorporate stress-reducing practices like yoga, deep breathing, walking outdoors, or journaling. Tip: Even 5 minutes of mindful breathing can positively shift your gut-brain connection. 5. Take a Probiotic or Prebiotic A quality probiotic or prebiotic is helpful if you're recovering from antibiotics, dealing with IBS, or simply needing a reset. But focus on food first, and consult a healthcare provider if unsure. Gut Health = Stronger, Happier You A well-functioning gut can enhance your endurance, improve sleep, reduce cravings, and boost your overall resilience. Whether you're training for a race, team sport or just want to feel more vibrant day-to-day, tending to your gut may be the missing piece in your wellness puzzle. Listen to your gut—it’s smarter than you think. Let me guess. You’re training hard. You’re eating well. You’re showing up.
And still… the progress isn’t there. The weights feel heavy. Your energy is tanking. You’re sore for days. You’re wondering if your body just isn’t built for strength. Before you overhaul your entire workout plan, I want you to look at something else: your sleep. Yep. That thing you do in bed when you're not scrolling TikTok. Sleep = Recovery = Results Your body doesn’t build muscle while you’re lifting. It builds it after—and sleep is the recovery zone. That’s when your nervous system calms down That’s when hormones reset That’s when muscle tissue repairs and gets stronger So if your sleep is off, your recovery is off. And if your recovery is off, your strength gains are going nowhere fast. How to Know If Sleep Is Holding You Back Even if you’re clocking 7–8 hours, poor sleep quality can sneak in. Ask yourself:
So What Can You Do About It? Improving sleep doesn’t have to be complicated, but it does need to be intentional. Here’s where I start with clients: Stick to a Sleep-Wake Schedule Go to bed and wake up around the same time each day. Your body thrives on rhythm. Weekend sleep-ins that throw you off by hours? Not helping. Be Caffeine-Aware Cut off coffee by noon. Caffeine lingers longer than you think and can reduce deep, restful sleep without you even realizing it. Build a Wind-Down Window The 30 to 60 minutes before bed should feel like a cooldown. Read. Stretch. Journal. Keep lights low. Put your phone down (yes, I said it) and try to avoid other electronic devices such as TV and computers too. Support Your System Supplements like magnesium glycinate or melatonin can support recovery and relaxation. It's not a magic fix, but for many people, it helps. As always, check with your healthcare provider before adding anything new. Strength Starts in Your Sleep I know—prioritizing rest doesn’t always feel as productive as pushing hard in the gym. But your body needs that downtime to show you results. Want to feel stronger? More energized? Less sore? Start by treating your sleep like it matters. Because it does. ✨ If you want a fitness and recovery plan that actually works with your body, not against it, book a consult with me at AGC Fitness. We’ll make sure your effort turns into real progress. –Andrea They sound similar. People use them interchangeably. But mobility and flexibility? Not the same thing.
And if you’ve ever stretched and stretched and still felt tight, stiff, or restricted in your movement, you’ve probably been working on the wrong one. Here’s what you need to know, AND what to actually do about it. So… What’s the Difference? - Flexibility is your muscles’ ability to lengthen. - Mobility is your joints’ ability to move freely and with control through a range of motion. Think of it like this:
Why Flexibility Alone Isn’t Enough You can be super flexible and still feel stiff or unstable. That’s because flexibility is passive. It’s how far your muscles can stretch when pulled, like during a forward fold or hamstring stretch. But if your joints can’t actively move through a full range with control (aka mobility), you’re going to feel stuck, restricted, or even experience pain when you move. Think of mobility as flexibility plus strength and stability. How to Know What You Need More Of Here’s a quick self-check:
How to Improve Mobility and Flexibility (Without Spending an Hour Stretching) 1. Start with Dynamic Warm Ups Before your workout, go for movements that take your joints through full ranges—like hip circles, arm and leg swings, deep squats, or lunges with a twist. These prep your nervous system and support both mobility and flexibility. 2. Mix Static and Active Stretching Static = holding a stretch. Active = using your muscles to move through a range (like leg swings or controlled articular rotations). Don’t just hang out in a stretch—teach your body how to use the range too. 3. Strength Train in Full Ranges Want more shoulder mobility? Strengthen through full overhead movement. Want better hip mobility? Try deep goblet squats, step-ups, and lunges. This builds strength in end ranges so your body feels safe letting you move there. 4. Breathe While You Stretch Seriously. If you’re holding your breath, your nervous system is in “tense up and protect” mode. Long exhales tell your body it’s safe to relax—and that’s when range improves. TL;DR: Mobility is more than just flexibility Mobility is what lets you use your flexibility with strength and control. It’s the difference between reaching your arms overhead and actually being able to press weight up there. It’s what helps prevent injuries, reduce joint pain, and keep your body moving well as you age. ✨ If you want a strength and movement plan that includes both mobility and flexibility (because both matter!), book a consult with me at AGC Fitness. I’ll help you figure out what your body needs and how to make it doable. –Andrea Protein is having its moment, and for good reason. It helps you build muscle, stay full longer, and recover better after workouts. But here’s the thing: if you're only getting it in at dinner, you’re missing out.
Getting enough protein throughout the day is key to feeling your best, especially if you’re in midlife, moving through menopause, or just trying to make your workouts work for you. And no—this doesn’t mean carrying around plain chicken breast in your purse. Here are my go-to easy, no-fuss protein snacks that taste good and actually fit into real life. (P.S. Some of these delicious “snacks” can be used for breakfast or a quick meal too) 1. Greek Yogurt + Berries + Chia Seeds A classic for a reason. Greek yogurt is packed with protein and probiotics. Add berries for fibre and chia seeds for healthy fats = a snack that hits all the marks. Bonus: it's like dessert if you drizzle in a bit of honey or cinnamon. Try this: ¾ cup plain Greek yogurt ½ cup berries (frozen or fresh) 1 tsp chia seeds Optional: honey, sunflower seeds, pumpkin seeds, cinnamon, or nut butter swirl (if you are dairy free try silk dairy free greek yogurt) 2. Cottage Cheese + Fruit or Crackers Cottage cheese is an underrated protein powerhouse. Pair it with fruit for a sweet snack or crackers for something savory. It’s versatile, creamy, and super satisfying. High-protein hack: Choose one with at least 15g of protein per serving. 3. Hard-Boiled Eggs + Everything Bagel Seasoning Eggs are easy, portable, and super filling. Sprinkle with everything bagel seasoning and you’ve got yourself a snack that feels fancy with zero effort. Add some raw veggies and you’re golden. 4. Protein Smoothie If you’ve got a blender and 60 seconds, you’ve got a high-protein snack. This is a great one for mid-morning or post-workout. Quick blend recipe:
Tuna packs are shelf-stable and a great on-the-go option. Pair with whole grain crackers, cucumber slices, or even on top of rice cakes. Add hot sauce or mustard for extra flavour. 6. Edamame with Sea Salt Steam it, toss it with salt, and snack away. Edamame is packed with plant-based protein and fiber, and it’s got that salty-crunchy thing that hits the spot. 7. Roasted Chickpeas or Lupini Beans Perfect for when you want something crunchy. Look for pre-roasted options at the store, or make your own by tossing chickpeas in olive oil and spices, then baking until crispy. 8. Protein Bars (But Read the Label) Some bars are basically candy. Look for ones with at least 10–15g of protein and minimal added sugar. My go-tos? RX Bars, Simply Protein, or homemade oat + protein powder bites. Real Talk: Why Protein Snacks Matter Getting enough protein in a day isn’t just about gains. It’s about:
✨ Want a nutrition game plan that fits your lifestyle and actually supports your goals? Book a consult with me, Andrea at AGC Fitness, and let’s build something that works for you. -Andrea There’s a shift that happens during menopause that catches a lot of people off guard—and I’m not just talking about hot flashes or sleep issues. I’m talking about strength. The kind you used to count on without thinking twice.
If you’ve felt yourself getting tired more easily, noticed it takes longer to recover after a workout, or that your body just doesn’t feel as strong as it used to, you’re not alone. One of the most overlooked parts of menopause is its impact on muscle mass. Knowing what’s behind it can help you take back control. What’s Actually Happening? As estrogen levels decline during menopause, muscle mass tends to decrease too. This is known as sarcopenia, and it starts slowly but adds up over time. You might first notice it when lifting something feels just a little harder than usual, or when your endurance takes a hit during a workout you’ve done a hundred times before. Estrogen helps regulate muscle repair, supports metabolic function, and plays a role in how your body stores and uses fat. When it drops, your body has to work harder to build and maintain lean muscle. And unfortunately, that means if you’re not actively doing something about it, your muscle loss will continue—making it easier to gain fat and harder to feel strong. This isn’t just a gym issue. Less muscle means:
The good news? You’re not stuck here. You can absolutely rebuild and maintain muscle. Menopause doesn’t mean your strong days are behind you. It just means your body needs a different kind of support now. 1. Strength Train Like You Mean It Two to three times a week, get some resistance training in. Dumbbells, resistance bands, bodyweight workouts—they all count. Focus on major muscle groups like your glutes, back, chest, and legs. And don’t be afraid to challenge yourself. Progressive overload—aka slowly increasing the weight, reps, or intensity—stimulates growth and keeps you getting stronger. 2. Prioritize Protein Protein is your muscle’s BFF. Aim to get high-quality protein in every meal—think eggs, tofu, chicken, lentils, Greek yogurt, or fish. Try to spread your protein across the day rather than loading up at dinner. Hitting 25 to 30 grams per meal helps with muscle repair and keeps you feeling full and fueled longer. 3. Stay Consistently Active You don’t need to crush a workout every day, but daily movement matters. Walk. Stretch. Take the stairs. Garden. Dance in your kitchen. Movement helps reduce inflammation, supports mood, and keeps your body more mobile and responsive to your workouts. 4. Ask About Hormonal Support If you're feeling frustrated even with consistent effort, it might be worth chatting with your healthcare provider about what’s going on hormonally. Hormonal shifts are real—and for some, exploring options like hormone replacement therapy (HRT) can be part of a muscle-preserving strategy. It’s not for everyone, but it’s worth knowing what your choices are. 5. Consider Taking Creatine Creatine has been getting a lot of press lately. According to Dr. Stacy Sims and Darren Candow, PhD creatine helps the brain, gut, heart and muscles. It aids in increased muscular strength, energy and performance of workouts. Talk to your healthcare provider, ND or CNP like me. Bottom Line Menopause changes your body—but it doesn’t have to define your strength. You can still feel powerful, capable, and energized with the right support and strategy. You are not broken. You’re just in a new chapter—and that chapter still gets to include strength, confidence, and feeling really good in your body. ✨ If this resonated and you want help creating a plan that actually works for your life and body, book a consultation with me, Andrea, at AGC Fitness. We’ll map out a strategy that helps you stay strong, feel amazing, and move through menopause like the powerful woman you are. -Andrea |
AuthorAndrea Gilbert-Clark shares her fitness and wellness tips to help you fulfill your full potential. Archives
November 2025
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