|
If you are playing pickleball, or thinking about starting, a little off-court training can make a huge difference.
You do not need crazy gym sessions. You just need to work on the right things to improve endurance, strength and power, and stay injury-free. Here are the exercises I recommend to level up your game: 1. Lateral Band Walks Pickleball is all about side-to-side movement. You’ve got to be quick, and you’ve got to be stable. I like to use a mini resistance band around the thighs and:
2. Medicine Ball Rotational Throws Pickleball = a lot of twisting, turning, and rotating through your core. Training that motion makes your shots stronger and protects your back. Here is what I usually do:
3. Single-Leg Deadlifts Balance is huge for pickleball. If you are lunging, reaching, or changing direction fast, you need strong, steady legs. I love single-leg deadlifts because they:
4. Quick Feet Ladder Drills If you want to react faster on the court, foot speed is your best friend. I like to throw in:
The key is moving light and fast. 5. Core Planks with Reach Strong, stable cores = better control when you swing, reach, or twist during a game. One of my go-to moves:
At the end of the day, getting better at pickleball is not just about playing more (although that helps). It is about giving your body the strength, balance, and quickness it needs to keep up. Even just adding a few of these exercises to your week will make a difference you can feel on the court. Play smart. Train smart. And have fun out there! You’ve got this, and I’ve got you. -Andrea
0 Comments
If you are putting in the work at the gym, on the field, or wherever you train, your nutrition has to back you up.
You cannot outwork bad fuel. Trust me, clients have tried. Here are some of the biggest things I always remind my clients (and honestly, myself too). 1. Prioritize Protein If there is one thing I would say almost every athlete could use more of, it is protein. It is your recovery best friend. It helps you recover, repair muscles, build strength, and keeps you feeling satisfied between meals. Some of my go-to options:
2. Carbs Are Your Energy Source especially for endurance and high intensity exercise. I cannot stress this enough — carbs are not the bad guy. You need them for energy for your muscles to function well What I like to reach for:
3. Do Not Fear Healthy Fats Clients are always nervous about eating fats because of all the diet noise out there. But honestly? Once you start adding healthy fats regularly, your energy, focus, and recovery gets way better. High performance fats:
4. Hydration Is a Game Changer I used to think I was drinking "enough" water... until I actually started tracking it. Big difference. Even slight dehydration can make a workout feel ten times harder or could potentially cause muscle cramps What helps me:
If you feel tired, dizzy, or just "off" during a workout, check your water first. Nine times out of ten, that is the culprit. 5. Timing Matters More Than You Think I always remind people: what you eat around your workouts matters just as much as what you do in the gym. Here is the simple breakdown I follow:
At the end of the day, you can train hard, but if you are not fueling right, you are leaving results on the table. Start small, stay consistent, and trust that every good choice adds up. Fuel yourself like you respect the work you are putting in. Your body will thank you for it. You got this. -Andrea If you are thinking about adding yoga into your routine, or you’ve tried it a few times and are wondering if it is worth sticking with, let’s talk.
If you're going to try yoga, I'd recommend going for three times a week or more (it's the minimum input for seeing maximum results). Practising yoga can seriously change the game for you, and not just on the mat. Here is what you can look forward to: 1. You Will Get Stronger (and Not Just in the Obvious Ways) Yoga is not just stretching. It is sneaky strength training. When you:
2. Your Body Will Start to Open Up Tight hips, stiff shoulders, cranky hamstrings — we all have something. Practising three times a week gives your body a real chance to:
3. You Will Handle Stress Better This is the real magic. Yoga teaches your body how to stay calm when life is anything but calm. After a few weeks, you might notice:
4. Your Balance (Physical and Mental) Will Level Up Ever feel like some days you are just off? Yoga helps with that too. Practicing regularly builds:
5. You Will Recover Faster and Stay in the Game Longer Yoga is one of the smartest ways to help your body recover and stay strong. It helps you:
As a nutrition coach, one of the most powerful shifts I see in clients isn’t just in their bodies — it’s in their mood, mental clarity, and emotional resilience. And more often than not, it starts with the gut.
We talk a lot about what to eat for energy, muscle gain, or weight management. But if we don’t talk about how food impacts the gut brain connection, we’re missing a huge piece of the health puzzle. Let’s unpack what this connection really means, and how supporting your gut can support your overall well-being. What Is the Gut Brain Connection? The gut and brain are in constant communication via the gut brain axis — a complex network of nerves, hormones, and signaling pathways. The primary highway between the two is the vagus nerve, which allows your brain and your gut to send messages back and forth in real time. This is why chronic stress can show up as bloating or constipation. It’s also why gut imbalances can lead to low mood, anxiety, and even brain fog. In other words: your gut and brain are not separate systems. They are deeply interdependent. The Role of the Microbiome Your gut houses trillions of bacteria (along with fungi and other microbes) that make up your microbiome. This ecosystem plays a central role in:
Red Flags That Your Gut Brain Axis Might Be Out of Sync
How Nutrition Can Support the Gut Brain Connection The good news? Targeted nutrition and lifestyle shifts can dramatically improve gut function and help regulate your mood, stress response, and energy. Here’s where to start: 🥦 Prioritize prebiotic and fiber rich foods Think: oats, garlic, onions, leeks, bananas, and legumes. These feed your beneficial bacteria. 🧪 Consider fermented foods A daily serving of yogurt, kefir, kimchi, sauerkraut, or miso introduces healthy probiotics that support microbiome diversity. 💧Stay hydrated Dehydration slows digestion and contributes to constipation. It can also affect your mood and energy levels. 🧘♀️ Reduce chronic stress Chronic stress alters gut motility and microbial balance. Support your nervous system with breathwork, mindful movement, and adequate sleep. 🍬 Minimize ultra processed foods and added sugars These can feed harmful bacteria and promote inflammation, both in the gut and the brain. Final Thoughts If your digestion feels off — or your mood does — don’t assume it’s “just stress” or “just aging.” Your gut and your brain are constantly working together, and when one suffers, the other does too. Supporting your gut through food, hydration, movement, and stress management is one of the most impactful ways to care for your full self. If you're ready to explore what this could look like in your routine, I’d love to help you navigate it. -Andrea Some days, cooking feels like climbing a mountain in flip-flops.
You’re tired. You’re stretched thin. Or you’re just not feeling it… and the idea of planning a “balanced meal” makes you want to order takeout and call it a win. Been there. But here’s the thing: healthy eating doesn’t have to mean complicated recipes or hours in the kitchen. It’s about finding what works for you! — messy schedules, busy brains, low-energy days and all. Here’s how I keep things simple, stress-free, and still nourishing: 1. Have a few “bare minimum” meals on standby Think of these as your no-brainer meals. The ones you can make half-asleep or when you’re totally over it. For me, it’s a stir fry, or taco night, or a frittata with veggies and cheese. Pick 2–3 meals you can always count on. Keep the ingredients stocked. And don’t overthink it — boring and easy is better than skipping meals or ordering something that leaves you feeling blah. 2. Make snack plates a thing Grab a plate. Toss on a few protein + carb + fat options. Done. Ideas: ✔️ A boiled egg or leftover rotisserie chicken ✔️ Rye crackers or a piece of sourdough bread, or ezekiel toast ✔️ Veggies + black bean dip or tzatziki ✔️ Fruit or nuts or both It’s basically adult Lunchables, and they 100% count as meals. (I love this as a yummy easy lunch) 3. Prep just one or two things ahead Meal prep doesn’t have to mean five identical Tupperware containers. Try roasting a tray of veggies, cooking a batch of quinoa, or washing and chopping fruit. That way, when you're hungry later, it’s way easier to throw together a meal or healthy snack, instead of nibbling on chocolate, or cookies when you get home from work or start cooking and are starving, you can snack on fruit or get the meal going quickly without having to start from scratch. 4. Frozen and canned foods are your quiet heroes Don’t underestimate frozen peas, carrots or spinach and canned lentils and chickpeas... I love frozen edamame, just boil for 4 minutes, strain the water, add salt and enjoy on salads or as a snack. They're fast, affordable, and often just as nutritious as fresh. Keep your pantry and freezer stocked so busy-day meals or snacks don’t have to be a whole production. 5. Stop aiming for perfect, aim for easy and delicious in 30 minutes or less. You just need food that gives your body energy and helps you feel good. I love making “Eggroll in a Bowl”. (See recipe below.) You can buy a bag of shredded cabbage and carrots for this recipe using staples such as soy sauce, ginger, ground turkey or ground beef. This can be a meal for your family or dinner and lunches for you. https://www.evolvingtable.com/egg-roll-in-a-bowl-paleo-keto/#wprm-recipe-container-8898 If you want help creating an actual “busy week game plan” or just need fresh ideas that work with your lifestyle, I’ve got you. Book a call or shoot me a DM — we’ll make it doable together. Let’s talk about metabolism.
If you’re in your 40s or 50s and it feels like your body is playing by a completely new set of rules, you’re not imagining it. What used to work, like skipping snacks or adding a few extra walks, might not cut it anymore. And while there’s a ton of advice floating around out there, a lot of it is either outdated, oversimplified, or just plain wrong. So today, I want to bust a few of the biggest metabolism myths I hear from midlife women and share what actually helps. Myth 1: My metabolism is broken This one comes up a lot. And I get it. When the scale won’t budge and your energy feels off, it can feel like something in your body has totally given up. But the truth is, your metabolism isn’t broken. It’s adjusting. During perimenopause and menopause, hormone levels shift. That affects everything from how you store fat to how hungry you feel to how your muscles function. Your metabolism is responding to those changes, not shutting down. And with the right support, you can feel more in control again. Myth 2: Eating less will fix it It makes sense on paper. Less food, less weight. But in real life, it often backfires. When you consistently under-eat, your metabolism slows down to conserve energy. That means it burns fewer calories and you feel more tired. Tired people move less, crave more, and usually end up eating more later anyway. Instead, focus on eating enough protein, keeping your blood sugar stable, and fuelling your movement with food that actually gives you energy. Myth 3: Cardio is the best workout for fat loss We’ve been told to hit the treadmill if we want to burn fat.Yes, aerobic exercise is good. But strength training is actually the game changer, especially in midlife. Muscle mass helps your body burn more energy at rest. And after 40, we start to lose muscle naturally. By building muscle through strength training, you’re not just supporting your metabolism. You’re also protecting your joints, bones, and long-term health. Myth 4: Supplements will fix it all There’s no shortage of “metabolism boosters” out there. But no supplement can make up for lack of sleep, high stress, or poor nutrition. Supplements can support a good foundation, like a multivitamin, but they are not a replacement for it. Focus on daily habits first. Get your vitamins and minerals from lots of vegetables and fruits. So what actually helps? Here’s what I recommend to my clients and practice myself:
If you're feeling stuck, you're not alone. And you don't have to figure it all out by yourself. You’ve got this. Andrea There’s something about spring that feels like a fresh start. The snow melts, the sun sticks around longer, and all of a sudden, I’m craving lighter meals, fresh greens, and foods that feel alive again. If you’ve ever noticed your body naturally wanting different foods when the seasons shift, you’re not imagining it. I’m here to help you lean into that with some real talk on seasonal eating in Canada.
I know “seasonal eating” can sound a bit trendy, but it’s really just about syncing your nutrition with what’s naturally available. And in Canada, that can be a bit of a rollercoaster, depending on where you live. But the benefits? More flavour, more nutrients, and often, fewer food miles (not to mention your grocery bill might thank you). What’s in Season in Canada Right Now (Spring) Spring is kind of a transition season. We’re moving out of the hearty stews and root veg mode, but we’re not quite at peak farmers' market bounty yet. That said, there are some gems that start popping up — especially in southern regions like Ontario and parts of B.C. Here’s what I keep my eyes out for in early to mid-spring:
How I Shift My Eating in Spring I always tell clients: listen to your body. In spring, I’m ready for some crisp textures, tangy flavours, and foods that make me feel energized instead of weighed down. This doesn’t mean I cut out all warm meals (Canadian springs are unpredictable), but I do start:
Nobody wants a sad pile of leaves. A good spring salad needs balance: something fresh, something creamy, something crunchy, and a little protein to make it stick. Here’s a go-to combo I’ve been loving:
I still prep, but I keep it flexible this time of year. My fridge usually has:
Spring Supplements & Habits Even though the sun may be peeking out more, continue to take your vitamin D supplement or start taking it. Canadians are often very low in the spring especially after a long dark winter. I also like to boost my gut health with probiotics and fermented foods like kimchi or miso. Hydration needs also go up as we become more active and start sweating more outdoors — so don’t wait until summer to up your water game. Your Spring Takeaway Seasonal eating doesn’t have to be all-or-nothing. Start small: grab a bunch of local asparagus and figure out three ways to use it this week. Check out a farmers’ market near you, or look for the little “Product of Canada” tag (and organic tag) in stores. Notice what foods your body’s asking for now that the seasons are shifting, and honour that. I’ll be back with a Summer Edition, so if you try any new spring faves, DM me on IG (@agc.fitness) or shoot me an email. I’d love to hear what’s on your plate — wherever in Canada you’re eating from. Let’s make spring feel good, one meal at a time. Andrea Let’s be real, great sex isn’t just about chemistry and passion. Nutrition plays a major role in how you feel between the sheets (or wherever). I’ve seen it myself and heard it from plenty of others: what you eat can make a difference. So, let’s talk about how you can eat your way to feeling more confident, connected, and totally into it. 💫
🍓 Food for Your Libido: What’s On Your Plate Matters Here’s the deal—your diet can actually boost your sex drive. Foods that include B vitamins improve energy, circulation and cell function. Eating nutrient-dense foods (like greens, berries, mushrooms, whole grains, and lean proteins) helps keep your energy high. These foods are packed with vitamins, minerals, and antioxidants that keep hormones balanced. Basically, you’re eating your way to better sex. 🦪 Zinc: The Unsung Hero of Libido Ever heard that oysters are an aphrodisiac? Turns out, there’s truth to it. They’re loaded with zinc! Zinc is essential for testosterone production in both men and women. Low zinc? Zinc is the most critical mineral for male sexual function. Keep your levels up (and your drive in high gear) with oysters, pumpkin seeds, beef, and chickpeas. ❤️ Keep the Blood Pumping Good circulation = good sex. Some foods to increase blood flow and circulation are ginger, salmon, beets, cinnamon and cayenne pepper. Processed foods with trans fats and sugar? They can slow things down. Not ideal. 🧠 Happy Gut, Happy You Your gut health can impact more than just digestion—it affects your mood too. And when you’re feeling good, intimacy just feels better. Boost your gut health with fibre and probiotics from ground flaxseed, pears, yogurt, miso and kimchi. 💧 Stay Hydrated, Stay Ready Dehydration can leave you feeling sluggish and not exactly in the mood. Plus, it can mess with natural lubrication. Hydration does more than flush toxins from your cells. Stay hydrated with plenty of filtered water and water-rich foods like cucumber and watermelon. Easy fix, big payoff. 🍷 Booze and Sugar: Proceed with Caution A little wine can set the mood, but too much can make things complicated. Booze can mess with your nervous system, and sugary foods can spike your energy just to crash later. Keep it light. You’ll thank yourself later. 💊 Supplements: Do You Really Need Them? If your diet’s missing something, supplements can help. Omega-3s, vitamin D, and B-complex vitamins boost mood, circulation, and energy. Check with a healthcare pro first. 💡 Bottom Line: Eat Well, Feel Amazing Great sex starts with feeling good in your own body. Nutrition can boost your mood, energy, and confidence. Trust me, it makes a difference. Eating well never sounded so good, right? 🔥 Ready to Dive Deeper? If you’re curious about how nutrition, lifestyle, and mindset all play a role in thriving through perimenopause, menopause, and beyond, you’ve got to check my upcoming event. Sizzle Don't Fizzle: Sex and Connection During Perimenopause and Menopause Join me at AGC Fitness on April 10 to learn how to embrace the changes and keep the sizzle alive—no matter where you are on your journey. You don’t want to miss it! Let’s just say it: perimenopause and menopause can throw a serious wrench into how you feel in your own body. One minute you’re powering through your to-do list, and the next you’re wondering why your jeans feel tight, your sleep is shot, and your mood is all over the place. Been there.
This stage of life is messy, beautiful, uncomfortable, empowering, and it doesn’t come with a manual. That’s why I want to talk about it. Not from a clinical, textbook place, but from one woman to another. Because if you’ve been feeling like a stranger in your own skin, I want you to know you’re not alone. And more importantly, it doesn’t have to stay that way. The Confidence Wobble Is Real Has your self-confidence taken a hit lately? It’s incredibly common during this transition. The body changes, the energy dips, the emotions—sometimes it feels like you’re walking around in someone else’s body. But here’s the reminder I keep coming back to: my body isn’t betraying me. It’s changing, and I need to adapt. Just like it did during puberty, pregnancy, or any other big shift. That doesn’t mean it always feels great, but I need to treat myself like I would a friend—with kindness and compassion. Reframing What You See in the Mirror This isn’t about “bouncing back” or trying to look like you did 10 or 15 years ago. It’s about honoring where you are right now. Yes, your shape might change. Yes, your energy might dip. Yes, your weight might settle in new places. But none of those things diminish your worth or your strength. Your body is still yours, and it deserves your love, not your criticism. When I started shifting how I talked to myself—from “Why can’t I fit into those pants anymore?” to “What does my body need from me today?”—that’s when things began to change. Not just physically, but emotionally and mentally too. Tiny Acts of Self-Love That Actually HelpHere’s what’s helped me and many of the amazing women I work with at AGC Fitness:
This chapter of life is not the end of anything. It’s a transition, and with it comes growth and insight. You’ve already lived through so much. You are wise. You’ve supported others, built careers, raised families, had many highs and lows. You’re beautiful. You’re still becoming. And that’s powerful. You are not invisible. Not to me. Not to your people. And not to the mirror. If You’re in This Season Too—You’ve Got Me AGC Fitness is a space where women can come home to themselves, especially during seasons like this. You don’t have to navigate perimenopause or menopause in silence. There is support. There are strategies. And there is space for all the feelings that come with this transition. You are important. Your body may be changing, but you’re adapting. And you’re doing better than you think. —Andrea 💛 Beyond the Bedroom: Strength Training, Yoga, and Movement for a Stronger Libido and Better Intimacy3/19/2025 When we think about improving our sex lives, we often focus on communication, hormones, or even supplements… but have you ever considered what movement can do for your libido? Strength training, yoga, and intentional movement don’t just shape your body; they boost confidence, increase circulation, and help with stress management. These are all key factors for a thriving sex life.
And if you’re in perimenopause or menopause and feeling the impact on your desire, energy, or intimacy, you’re not alone. That’s why I’m hosting Sizzle, Don’t Fizzle: Sex & Connection During Perimenopause and Menopause on April 10. This event is designed to help you reignite passion, connection, and confidence. Connect with me to sign up! The Science of Movement & Libido Let’s break it down:
Hormonal shifts can impact everything from arousal to natural lubrication, making movement even more important. Exercise can help regulate hormones, reduce symptoms like night sweats, sleep disturbances, and boost your overall sense of well-being. That’s why events like Sizzle, Don’t Fizzle are so crucial. Staying connected to yourself and your partner during this phase of life is about more than just hormone levels. It’s about reclaiming confidence, joy, and intimacy in a way that feels natural and fulfilling. Let’s Get Moving If you want to support your libido and intimacy through movement, start with what feels good: ✔️ Add strength training 2–3 times per week ✔️ Try a yoga flow focused on hip openers and stress relief ✔️ Walk, dance, or do something that gets your heart rate up And if you’re navigating the changes that come with perimenopause or menopause, don’t miss my event! 🔥 Sizzle, Don’t Fizzle: Sex & Connection During Perimenopause and Menopause 📅 April 10 📍 AGC Fitness & Nutrition ✉️ Connect with Andrea to sign up! Because your sex life isn’t over—it’s just evolving. And with the right movement, mindset, and community, it can be better than ever. |
AuthorAndrea Gilbert-Clark shares her fitness and wellness tips to help you fulfill your full potential. Archives
November 2025
Categories |
RSS Feed