1UP: The Extra Life newsletter
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits
The health systems you need to melt belly fat and gain muscle in your 40s - Systems round up + Q&A
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Systems > Goals If you are someone who is trying to apply all of the hacks, all of the tricks in the bag and all the diets under the sun, with nothing to show for, this episode is for you. Transformation doesn't come for temporary solutions. It comes from the things we do each and every day, consistently. To achieve your...
Never wonder again what you should eat: 5 easy-to-follow principles to create your healthy eating system
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. You don't need willpower, you need a system Eating healthy has never been so hard. Contradictory advice, fad diets, cult-like mindsets,...Who and what can you trust these days? Is this diet better than that diet? Should I eat this? Is that bad? There is so much information out there, so many trends, that it has become...
Training for longevity: mindsets and strategies you need to exercise over 40
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Don't wait until it breaks Your best body is only a few months, a few key habits, and a system away. A system of training for longevity. In this week's episode, I talk to trainer and fitness coach Brock Harling.Brock specializes in training people for longevity using the pillars of strength, stability, mobility and stamina....
Can this be why you are not losing weight, building muscle or belly fat isn't budging? Steal my better sleep system
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Don't sleep on this Sleep is precious but most of us in our 40s don't give it two thoughts. Inadequate sleep is one of the top 5 drivers of belly fat. Not enough sleep or poor quality sleep is associated with higher body fat and will come in the way of building muscle for those who train regularly. Quality sleep is paramount...
What I wish I had known a decade ago: How to take control over stress
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Don't let stress get the best of you Stress is not only one of the top 5 drivers for visceral belly fat (Listen to Episode 2 for more on this), it is also causing us to turn to alcohol or food for comfort and other cravings that sabotage weight loss. Stress is also linked to accelerated aging, chronic inflammation and...
The system for putting healthy eating on autopilot : Simplify meal planning for effortless weight and sustained energy
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. One system to rule them all Eating healthy is probably the one thing most people struggle with the most. What even is healthy eating? How can you eat healthy when your weeks are so full? First I am going to make healthy eating super simple for you. It's not following a specific diet, it's not about counting or restricting....
Unlock belly fat loss using biologically programmed daily rhythms: My science-backed circadian scheduling system for meal timing and sleep
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. System > Goals What if I told you there is one thing you can do to multiply your efforts in losing fat and gaining muscle, while increasing your energy. This holds the key to - boosting your metabolism- increasing fat burning by as much as 10%- decrease your feeling of hunger through the day- sustain energy through the day....
3 ways you can stop letting yourself down and accomplish your health goals
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Tired of giving up on yourself? If you are someone who is stuck in a cycle of starting, working on your health for a few weeks, then stopping, Or if you have had too many Mondays and don't know why you can never stick to the plan, this episode is for you. This week on the 40s Fitness reset, I share 3 ways you can stop...
Don't be a quitter this February
GRAB THE GREEN MUSHROOM Only 8% of people see their resolutions through. February 2nd is called "Quitter's day". My goal is to help you not be one of those people this year. "To lose weight" consistently makes the top of New Year's resolution, year after year. Yet, by February 2 - only 33 days into the new year - 92% of people already give up on it. Do you know why? Because they set outcome goals instead of process goals. Because they focus on the weight instead of creating systems that put a...
Why is my energy so low? Identify your energy boosters and energy suckers with this complete list (Free download)
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Low energy? If you are in your 40s and up, and feel stuck in a low energy zone, I have great news for you. It is not "just the way it is", and it has nothing to do with getting older. It has to do with small things we don't pay attention to. YOU have a lot of control over your energy. And YOU can recover that youthful energy...
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits