Three Totally Awesome Hydration Hacks For Summer

Summer Hydration Hacks for the Drink From a Garden Hose Generation aka GenX

Have you ever found yourself not staying hydrated because you are just plain tired of just plain water? I get it, you’re not like me that can chug down just good ole H20 like it’s no one’s business. You are of the majority of GenX women, so you are not alone my friend!

But here’s the thing, it’s warm (unless you live in Fairbanks and we are having one of the coldest starts to summer on record) and it’s important to stay hydrated so you can not only feel your best, you can LOOK your best too!!! 

So, while chugging plain old H2O is always a good idea, sometimes you need a little something extra, a few unexpected allies in your quest for cool, calm, and collected. Get ready to ditch the dull and discover three game-changing ways to hydrate beyond just water. Ready let’s dive in: 

Three Hydration Hacks To Stay Cool As a Cucumber or as a Cool as Big Hair Band Was in the 80’s…and none include drinking from a garden hose!

Number 1: Infused Waters

Infused water is a totally awesome way to beat the mundane of plain water to stay hydrated.

These tasty beverages are your secret weapon against the summer sizzle and hydration boredom! They're so simple…water that's been naturally flavored with fresh fruits, vegetables, herbs, and even spices, transforming plain old H2O into a delicious beverage. 

Beyond just tasting great, infused waters can gently encourage you to drink more throughout the day, which is crucial for overall health. They offer a subtle boost of vitamins and antioxidants from the added ingredients, all without the excess sugar or artificial junk found in many store-bought flavored drinks, making them a perfectly guilt-free way to stay hydrated and feel refreshed.

Making your own infused water couldn't be simpler! All you need is a pitcher or a reusable water bottle, cold filtered water, and your chosen mix-ins. 

Step 1: Wash and thinly slice your desired fruits, vegetables, or herbs – think refreshing cucumber and mint, tangy lemon and ginger, or sweet berries with basil. 

Step 2: Add them to your water, and then let the flavors meld in the refrigerator for at least a few hours, or even overnight for a more intense taste. Some ingredients, like citrus and mint, release their essence quickly, while others, such as apples or rosemary, benefit from a longer soak. 

Experiment with different combinations to find your perfect hydration elixir, and keep those infused water creations flowing to help you glide through summer with a little more cool and a lot more awesome! 

Click here for all kinds of infused water ideas from The Flexible Chef

Number 2: Electrolytes

Beyond simply drinking water, electrolytes are the unsung heroes in the battle against dehydration. These essential minerals—like sodium, potassium, magnesium, and calcium—carry electrical charges that help regulate countless bodily functions, from nerve signals and muscle contractions to maintaining proper fluid balance and even supporting bone health. 

During perimenopause and menopause, hormonal shifts can impact how efficiently your body retains fluid and utilizes these minerals, making you more susceptible to imbalances that can make you more tired, cause muscle cramps, and even create brain fog. I mean, if menopause hasn’t already made you forget why you walked into the kitchen (or is that just me?), you certainly don’t want to add to it by having low electrolytes! 

Replenishing electrolytes isn't just for marathon runners; it's a crucial step in supporting your body's overall equilibrium and ensuring you stay feeling your best, even when the heat is on.

While there are many electrolyte products on the market, it's essential to be a savvy GenX consumer and read those labels carefully. Many conventional sports drinks and electrolyte powders are loaded with excessive sugar, artificial colors, flavors, and questionable sweeteners that can counteract your health goals. The Gatorade of today has ingredient list that looks like an experiment from a chemistry class you failed in high school unlike the healthier Gatorade of your high school years. 

Instead, look for options that have natural ingredients and transparent sourcing. For me, my favorite is Quench from Tranont. Packed with hydrating coconut powder, energizing B vitamins, and powerful antioxidants, third party tested and sweetened with Stevia extract. This clean choices help you reap the benefits of electrolyte replenishment without the unhealthy additives, ensuring you're truly nurturing your body from the inside out. 

Get your Quench by clicking here

Number 3: Hydrating Snacks 

Watermelon is a great way to stay hydrated in the summer! I mean is it even summer if you don’t have watermelon at least once a week???

While chugging plain water is always the foundation of good hydration, don't underestimate the power of delicious, water-rich snacks to keep you feeling as cool on the inside as you are on the outside. Think of fruits and vegetables as nature's original electrolyte drinks, packed with not only water but also vitamins, minerals, and fiber. 

I mean summer isn’t summer without the WATERmelon is it? I have it at least once a week in the summer. Also, cucumber slices, strawberries, sweet bell peppers, and even leafy greens like spinach or romaine are all excellent choices, offering a refreshing burst of hydration with every bite. 

These whole foods as snacks are incredibly versatile – enjoy them raw, blend them into smoothies, or even freeze them for an extra chilly treat.

However, just as important as knowing what to eat is knowing what to avoid when you're trying to stay hydrated in the summer. Steer clear of snacks high in added sugar, excessive sodium, or artificial ingredients, as these can actually work against your hydration efforts. 

Things like sugary pastries, salty chips, and processed snack foods can draw water OUT of your cells and leave you feeling even more dehydrated and sluggish. And sorry but (and this hurts my heart)…while cold ice cream might seem refreshing in the moment, its high sugar and fat content can be harder for your body to process in the heat, leading to digestive discomfort. 

Choose whole, unprocessed foods that naturally contribute to your fluid intake, ensuring your body gets the gentle, effective hydration it truly needs.

Not to be a buzz kill (literally) buuuuut…..

When the summer sun is ablazing, that seemingly refreshing alcoholic beverage can actually be your hydration enemy. Alcohol is a diuretic, meaning it makes your body produce more urine, causing you to lose fluids and electrolytes faster than you're taking them in. 

This dehydrating effect can not only leave you feeling parched, tired, and headachy (hello, next-day regret!), but it can also intensify those very symptoms you’re trying to manage, like hot flashes and night sweats, by messing with your body's temperature regulation. And if you’re like me and can’t metabolize alcohol like I used to, it’s a triple whammy! 

Opt for lighter mocktail alternatives, especially those infused with natural flavors, it will leave you feeling truly refreshed and help your body navigate summer's heat without the next day feeling of being run over by a freight train. 

So there you have it. Three totally awesome ways to keep yourself hydrated in the summer heat. Do you have an awesome summer mocktail recipe? If so, send it via email to mary@shestotallyawesome.com and I’ll share it on the socials. 

See you soon…and remember that you are totally awesome my friend! 

Musings on Turning (gulp) 59: 5.9 Things I Know Now That My Younger Self Didn’t

Holy shit! It's my (as I said gulp) 59th birthday as I am writing this. I have one question: How the hell did that happen so fast? I mean seriously?? It seems like just yesterday I was a carefree 32 year old (the age my brain is stuck at)...what. the. Hell???

And then there’s the younger generations talking about us X’ers. Boomers and even the Millenials being born in the 1900’s??? WTF Chuck????

OK, now that I’ve had my mini meltdown, I’m better now. I feel like I am blessed to have made it this far, scars and all, as many people I know haven’t been as lucky. There are a few things I’ve learned in these DECADES of rides around the sun and if you’ll humor me, I’d like to share a few of the ones that I think have helped me get here. Here we go 5.9 things I’ve learned in 59 rides around the sun

Number 1: Health is Your Greatest Wealth

Youngsters listen up. Have you ever heard one of your elders say “if I knew I was going to live this long I would have taken better care of myself”? I’m here to tell you…heed those wise words. 

This took me a few decades to realize and while I never want to go back in time, that is one thing I wish I would have done. Man I smoked a pack a day for 22 years, but thankfully have been absolutely smoke-free for almost 16 now! I also drank waaay too much alcohol in my younger days. But thanks to quitting smoking the drinking pretty much went with it and now menopause has me not being able to drink hardly at all…which isn’t a bad thing!! For more info on why, check out my From Girls Gone Wild to Estrogen Gone Wild blog post about that!

Thankfully when I quit smoking in my 40’s, I started to take the rest of my health seriously too. This former junk food/soda junkie started eating more whole foods and got back in the gym consistently. While there have been stretches of not working out, I always feel better when I get back to it. Although then again, now that I’m training for Strogman again, I don’t know if I FEEL better…but I am getting stronger! Lol 

The last thing on this subject, keep your body moving. We have two feet for a reason! Get out and move at least 30 minutes a day and just move. It doesn't have to be anything strenuous, just move! 

2. The Universe Has a Sense of Humor…and So Should You

Whenever I’ve said I’ll never do something, the Universe says “hold my beer.”

A sense of humor is a MUST. If I’m not laughing at myself, someone else will be.

As I sit here, on my couch in North North Pole/South Fairbanks Alaska, I have to laugh a little. I clearly remember my younger self, during my sled dog racing days, boldly declare “If I ever lived in Alaska, I’d never live North of the Alaska Range”. Whelp guess where I’ve lived for 8.5 of the last 10 years??? 

What does that really mean? Never, say never as you never know what the God, The Universe or whatever higher power you believe in has in store for you. In my nearly 6 decades of time on this earth, I swear any time I said I’m “never” going to do something, the Universe says “hold my beer Mary”. 

That being said…don’t tempt fate either. This doesn’t go for those crazy things that shouldn’t be done in the first place, like something that will physically hurt you or someone else. Just keep an open mind to what may come and laugh when your never becomes your reality. Because in reality, these days, I’d much rather live North of the Alaska Range, especially in the summer! We get waaaaay nicer weather and 24 hours of daylight!!! 

3. Leave Drama For The 80’s Soap Operas: Stop Being a Drama Llama

Waaaay back in 2018 when I was podcasting once a week, I had an episode titled “How to Remove Drama From Your Life” and amazingly, it is still up on Spotify. (Click the link). The advice given seven years ago is just as, if not more relevant today. As social media has grown, so has the Drama Llama opportunities. 

Just like I said back then, I don’t remember exactly WHEN it was, but I remember where I was (sitting on the edge of my bed in our off-grid cabin) telling Mark “I’m done with the pity party, I’m going to be grateful for what I have and I’m ditching the drama.” From that day forward, while I sometimes get sucked into a little drama, I do my damn best to stay out of it. 

I stopped hanging around drama-filled people, stopped doing drama-filled things and stopped following drama-filled crap on social media. Drama = stress. Stress = aging and ain’t nobody got time for that! 

Lesson 4: I Quit Chasing Perfection and My Life Became Less Stressful 

One thing I've definitely let go of is striving for that flawless, magazine-cover version of myself and my life. You know, the kind where every detail is just so, and there's not a single thing out of place? Turns out, chasing that just drained my energy and stole the joy from the process. Now, I'm all about progress over perfect, embracing the imperfections, and celebrating the journey, not just some imaginary finish line. It's way more freeing, trust me!

Just this past weekend, Mark wanted to take me out to dinner at a “fancy” restaurant for my birthday. On our way home from the gym, I told him I really just wanted to just be myself, wear my slides and shorts and go out. I honestly don’t have a desire to “dress up” in “fancy” clothing anymore. I mean I’ve always been the jeans and t-shirt kinda girl. So…Just let me clean up, look nice, and be ME. 

Thankfully social media has the tide turn back to more authentic and natural from the perfectly posed, over-filtered scroll of just a few years ago. I mean chasing perfection will only leave you stressed and sad…so be like Elsa and Let It Go!!!

Lesson 5: The Only Person I Can Control: ME

Oh man, how many people have disappointed you because you had a high expectation for them? How many people have pissed you off because they aren’t as friendly as you think they should, the person cut you off in traffic, or ?????? For me, it USED to be alot. These days, very few set me off. 

Why? If I try to do a tit for a tat, I don’t feel any better about myself, it just gets my blood pressure up, so these days, I just walk away. The catch phrase these days is “Let Them” because of Mel Robbin’s book of the same name, but I have a better, stronger, saltier saying…

I say take it one step further and don’t even use “them” in the sentence, I don’t direct my anger toward them, I just say “fuck it and forget it” and move on. This one has been one of the most freeing changes in how I live my life. 

People are going to disappoint you if you have high expectations. And sometimes part of the problem when things have happened in the past is MY expectation is different from theirs, so another tip; verbalize what is expected from the start. I know I’ve been on both sides and have disappointed people just as much as they had disappointed me, maybe even more so. 

Lesson 5.9: Age IS Just a Number, But It IS a Thing

For the last 10-15 years, I’ve been saying “age is just a number” and don’t let it stop you from doing something. While I still don’t let my age be the only reason why I do or don’t do something, age IS a thing when it comes to HOW I do it. Over the last five years, there are things I have to do differently, things I have to adjust or some things I’ve just decided to throw in the “fuck it bucket”. 

I’ve never liked the posts where people say “what is your excuse” when, damn there are a lot of things that get thrown our way that can slow us down or stop us in our tracks. The biggest lesson learned here: age IS just a number, but so is giving yourself some grace with decades of rides around the sun.

So there you have it…5.9 things I’ve learned in 59 rides around the sun. What are some of the things you’ve learned in all your rides around the sun my fellow early GenX’er? Drop me a note at mary@shestotallyawesome. I’d love to share your thoughts on the socials. 

See you in a couple of weeks. In the meantime, remember…you are totally awesome my friend!!!

10 Totally Awesome Benefits of Sunshine (Sun-In & Baby Oil Not Included)

With nearly 24 hours of daylight streaming through my windows in Fairbanks, Alaska, today I’m sharing 10 Totally Awesome Benefits of Sunlight. In my best Sophia from Golden Girls Voice…

Picture it, Duluth, Minnesota, July 1984…you know the days when you’d lay out in the sun spritzing Sun-in on your hair, slathering baby oil on your skin and if you were REALLY into tanning, grab the tin-foil blanket to reflect even MORE sun? Ahhh those summers felt endless, spending hours outside 'til the streetlights came on didn’t they? Or maybe juggling all the things and snatching moments of peace wherever you could find them? Well, guess what? That incredible, free source of energy we might have taken for granted…and overindulged in like MadDog 20/20 and Bartles & James wine coolers…is still out there, ready to give you a serious boost. Yes, I AM talking about sunshine!

It's easy to get caught up in the daily grind, the to-do lists, the scrolling... but there's a powerful, totally awesome force right outside your door, waiting to pour some goodness into your life. Sunlight isn't just about getting a tan, it's packed with real, tangible benefits that can help you feel more vibrant, focused, and genuinely happier. So, let's reconnect with that golden power source and see how soaking up a little sunshine can help you rock your world, because, let's be real, you're totally awesome and you deserve to feel that way!

1. Boosts Vitamin D Production

Get ready to soak up some serious goodness! One of the most epic things natural sunshine does is help your body whip up Vitamin D. Think of it as your body's natural sunshine-powered vitamin factory! This isn't just any vitamin; it's like liquid gold for feeling awesome. Just a little bit of sun exposure kickstarts this amazing process, giving your body a super important nutrient it needs to thrive.

It's so crucial, they even call it the "sunshine vitamin"! Having enough Vitamin D is like having a secret weapon for your health, supporting everything from your bones to your mood. So, step out and let the sun help you create this vital nutrient – you're basically glowing from the inside out!

2. Supports Bone Health

Want bones that are as strong and awesome as you are? Natural sunshine is your ally! Because sunlight helps your body make Vitamin D, and Vitamin D is like the VIP pass for absorbing calcium – the building block of strong bones. Adequate sunlight means your body can put that calcium to work, keeping your skeletal system robust and resilient.

Say goodbye to worries about brittle bones and hello to a foundation that supports your totally awesome life! Strong bones mean you can move freely, stay active, and conquer whatever comes your way. It's another way the sun empowers you to live life to the fullest!

3. Enhances Mood

Feeling a little cloudy? The sun is here to bring the brightness back! Natural sunshine is a natural mood booster because it helps your brain release serotonin. Serotonin is often called the "feel-good" hormone, and for good reason! It helps you feel calm, focused, and genuinely happier.

Especially during those times of the year with less light, getting your sunshine fix can be a game-changer for lifting your spirits and keeping the "awesome" vibes flowing. It's like a little dose of pure joy delivered straight from the sky, helping you shine from within!

4. Helps Regulate Sleep

Ready for some seriously awesome sleep? Natural light plays a huge role in setting your body's internal clock, your circadian rhythm. Getting exposure to sunlight, especially earlier in the day, tells your body it's daytime and helps regulate your natural sleep-wake cycle. Living in the interior of Alaska where the sun doesn’t totally set this time of year, I get waaaaay better sleep than in the winter when there is little sunlight. I thought it was weird, but now I know it’s not and WHY it’s not!

This means when evening comes, your body is better prepared to wind down and get the restful sleep you deserve. Proper sleep is key to feeling energized, focused, and ready to be totally awesome every single day, and the sun helps set the stage for that!

5. Strengthens the Immune System

Give your immune system a high-five with the help of sunshine! That Vitamin D your body makes from sunlight isn't just for bones; it's also a superstar for your immune defenses. Having healthy Vitamin D levels helps your immune system function optimally, making it more effective at fighting off unwanted germs and keeping you feeling strong.

Think of it as giving your body an extra layer of awesome protection. A robust immune system means fewer sick days and more opportunities to live your vibrant, healthy, and totally awesome life without being slowed down! Did you know that’s why we tend to get sick more often? Boost your Vitamin D in the winter friends! (Be sure to ask your doctor first though).

6. May Lower Blood Pressure

Here's a cool benefit you might not have known: some research suggests that getting moderate sunlight exposure could potentially help in lowering blood pressure. While more studies are always happening, the idea is that sunlight might influence compounds in your skin that help blood vessels relax.

Lower blood pressure is a big win for your overall cardiovascular health, keeping your heart happy and strong. It's another way that connecting with nature's light can contribute to your long-term well-being and keep you feeling awesome for years to come!

7. Can Improve Focus and Cognitive Function

Want to sharpen that amazing mind of yours? Natural light might lend a hand! Exposure to sunshine has been linked to improved alertness and better cognitive performance. It helps regulate those hormones that keep you awake and focused, making it easier to concentrate and tackle tasks with clarity.

Stepping into the sun can be like hitting a refresh button for your brain, helping you think more clearly and creatively. Stay sharp, stay focused, and let the sunshine help you unleash your intellectual awesomeness! Want to not feel like you want to crawl under your desk after lunch? Get outside for a 10 minute walk facing the sun (and the walking will help reduce the post-meal blood sugar spike too!). 

8. May Help Treat Skin Conditions

While we always preach sun safety, controlled and moderate exposure to UV light under medical guidance has actually been used as a therapy for certain skin conditions. For issues like psoriasis and eczema, UV light can sometimes help to slow down skin cell growth and reduce inflammation.

It's a reminder that light from the sun, when used appropriately and carefully, has powerful effects that can be harnessed for healing. Always talk to a healthcare professional, but it's pretty awesome that sunshine can offer relief for some skin challenges!

9. Increases Energy Levels

Feeling a little sluggish? Let the sun power you up! Natural light exposure can significantly impact your energy levels. By regulating your circadian rhythm and boosting mood-enhancing chemicals, sunlight helps you feel more awake, vibrant, and ready to take on the day.

It's like plugging yourself into Mother Natures power bank. Ditching the artificial light and stepping into the sun can give you that natural pep in your step, fueling your activities and helping you maintain that totally awesome energy throughout the day!

10. May Reduce Risk of Certain Cancers

This might sound surprising given the warnings about skin cancer, but some studies indicate that adequate, sensible sunlight exposure might be associated with a reduced risk of certain internal cancers, like colon, ovarian, and pancreatic cancers. The theory often relates back to the role of Vitamin D.

This highlights the complex relationship we have with the sun – it's about finding that healthy balance. While protecting your skin from excessive exposure is non-negotiable, appreciating the potential protective effects linked to moderate sun exposure and Vitamin D is part of the bigger picture of living a healthy, awesome life.

One last thing…sunscreen filled with a toxic chemical soup of ingredients can be worse for you than a slight burn. Be sure to read labels and do research to find the best options for you.

Shine On, You Awesome Thing!

So there you have i, 10 Totally Awesome reasons why you shouldn’t be afraid of the sun. That big bright light in the sky isn't just for beach days (though those are awesome too!). It's a free tool to help you feel stronger, happier, and more energized in your everyday life. Whether it's a quick coffee break on the porch, a walk around the block, or just opening the blinds wide, finding those small moments to connect with natural light can make a real difference. You've got this incredible energy and resilience – let the sun help you nurture it. Go ahead, step outside, take a deep breath, and let that sunshine remind you just how truly, undeniably awesome you are! ✨

Tired of Searching “Fitness Clubs Near Me”? I Totally Got You Girl

Listen up my GenX friend, are you tired of searching for “fitness clubs near me” but never step inside a gym to get started? Then STOP. YOUR. SCROLL. Why? Because we need to have a chat about this whole fitness thing. You’re not getting any younger, and while I fully support embracing the leggings life, there's a point where you gotta get up and move your ass.

Can’t read this post? Listen by clicking on the audio file above.

If you do nothing else for your fitness, get out and walk for 30 minutes a day. Your body and your mental health will thank you.

Let's kick things off with something so basic, it's almost insulting: walking. All you need is 30 minutes a day. I know, I know you more than likely have your Apple Watch that tells you how many steps you are getting each day. But do you look at it. Nope? Good…cuz I don’t care how many steps you get, I want you to have a mindful, set time aside for you, walk. While getting 10,000 steps a day is what every Joe Blow tells you to get, I’m telling you to have a deliberate half-hour where you put one foot in front of the other with some actual purpose. Think of it as a moving meditation, except instead of finding inner peace, you're just trying to outpace that inner voice that's telling you to get the ice cream. I mean, who has time to track that shit anyway?

Why bother with just a leisurely walk, you ask? Well, for one, it gets you the hell outside. Remember the sun? That big, yellow thing? It's good for you despite what the “experts” have been spouting for the last couple of decades. And breathing in the fresh air is good for the soul (unless you live in Fairbanks, Alaska right now and have allergies where the pollen counts are off the charts this year…oh wait, that’s me). Plus, it lowers cortisol (thanks for elevating THAT menopause) and it’s gentle on our joints, which, let's be honest, sound like a rusty swing set some mornings. And get this, it can actually make you feel better in your damn head. Less stressed = a little less likely to snap at your hubby for leaving his shoes in the middle of the floor. Winning!

That daily 30-minute walk isn't just about fitting into those Calvin Kleins you saved from high school. Nope, it's a sneaky ninja move against that hormonal bitch, cortisol. For us GenX women, navigating the peri/menopausal/post-menopausal jungle can feel like you are constantly being chased by a sabertooth tiger made of stress. Walking acts like a surprisingly effective tranquilizer dart for that beast.

Regular, moderate-intensity exercise, like a brisk walk, helps regulate your body's stress response system in two ways.

1. It encourages a temporary rise in cortisol, yes, but this is quickly followed by a return to baseline, and over time, it can actually lower our overall resting cortisol levels.

2. Think of it as teaching your body that not every little thing (like your husbands eye-roll) is a five-alarm fire, leading to a calmer internal you and maybe, just maybe, fewer moments where you feel like you're about to spontaneously combust.

Start by walking 30 minutes a day, 3 times per week to get your habit started. Once you have that down, work your way up to everyday. I love walking first thing in the morning before the rest of the world wakes up. The best part about living in Fairbanks this time of year…the sun is barely sets and within the next couple of weeks it won’t go down at all. When I crawl out of bed at 4:15am, it is light enough now to get outside without reflective clothing! If you live in a northern latitude, get out as soon as the sun starts coming up. First light in your eyes (without sunglasses) is a natural way to reset your circadian rhythm too! (Hmmm…twice mentioning sunshine benefits, I see a blog about that in your future).

Now, let's get to the part that makes most of us clutch our pearls: strength training. Yes, lifting weights . I can practically hear you whining, "But I don't wanna look like some Ah-nold!". Girl the chances of you accidentally looking like Arnold in Conan are about as high as finding a decent pair of jeans that fit perfectly on the first try. It ain't gonna happen….at least not without steroids (and it didn’t for Arnold either). 

Iron is your best friend, friend. And NO you won’t end up looking like Ah-hold. Even he didn’t look like that without the help of steroids.

Here's the truth: as you slide into your 50’s and beyond, you start losing muscle. And that's a problem sister. Muscle isn't just for looking buff in your vintage band tees (though, you do totally still rock those). It helps you stay strong, keeps you from falling and breaking a hip while reaching for the top shelf (because adulting is dangerous), and get this – it burns more calories even when you're just sitting on your ass watching reruns of Friends. Yes, you heard me right. It's like getting paid to do nothing.

Now, I’m not talking about spending hours in a sweaty gym filled with the Y & Z’s taking more selfies than doing reps. I’m talking about incorporating some basic moves a few times a week. Squats (because who wants a saggy butt?) and lunges (because we gotta look good walking away!) with some dumbbells and some push-ups…and no one gives a shit if they're on your knees. You'll be surprised how quickly you start feeling less like Gumby and more like the badass you actually are.

Just me about to take a pair of 70# Kettlebells for a 150 yard stroll.

Gaining muscle isn't just about looking like you can arm-wrestle a bear and win (though, wouldn't that be a story?). For you, a GenX womes navigating the hormone hurricane of perimenopause, building and maintaining muscle mass is like adding sturdy anchors to a rocking boat. Muscle tissue plays a significant role in hormone regulation. It acts as an endocrine organ, releasing myokines – signaling molecules that have beneficial effects throughout the body, including influencing insulin sensitivity (insulin resistance leads to that unhealthy belly fat) and potentially impacting the balance of estrogen and other hormones. As estrogen levels decline, maintaining muscle mass becomes even more crucial for metabolic health and overall well-being, helping to counteract some of the less delightful hormonal shifts we experience. Take a look at last weeks From Girls Gone Wild to Estrogen Gone Wild blog post for why maintaining muscle is important in alcohol metabolization. Think of those muscles as little hormone helpers, working quietly in the background to keep things a bit more even-keeled amidst the hormonal chaos.

Look, life is a shit show sometimes. You’re juggling your career, your family, your aging parents, and the constant existential dread of "Did I leave the stove on?" But taking a little time for yourself to move your body isn't selfish; at this stage in your life it's essential. It's about investing in the long game so you can keep kicking ass for years to come.

Are you feeling like you wouldn't know a dumbbell from a doorknob? I totally got you! I offer online training that's designed for us glorious GenX women who need a little guidance without the pressure of some overly enthusiastic, twenty-something fitness influencer in booty shorts and mini sports bra that has less material than a bikini. I get you. I AM you, just with years of experience of picking things up and putting them down. 

So…if you're ready to ditch dead-end “fitness clubs near me” Google searches, not knowing what to do and start feeling like the strong, capable woman you damn well are, then come train with me online. Click the link below and let's get started. It's time to stop just surviving and start thriving. And maybe, just maybe, you can still fit into those old concert tees WHILE looking and feeling buff!

Let's do this, my badass GenX friend. Your body (and your sanity) will thank you.

Menopause and Alcohol: From “Girls Gone Wild” To Estrogen Gone Wild

Have you ever wondered why it seems like you have one glass of wine, one cocktail or one beer and suddenly you feel like you’re feeling like the end of the night at a pit party during the 80’s…after ONE drink? Menopause and alcohol, is there a connection? 

Why I’m writing this article, is about five years ago, I started to notice that on the rare occasion I drank alcohol, I was getting tipsy faster and the hangover was not proportional to the one or two drinks I had. I felt worse than the days I had been out partying all night! I was curious if it was just me.

In preparation for this article, I put a post on Facebook and asked other women if they had the same issue as they hit menopause (and beyond) and overwhelmingly their answer was yes, They too can no longer metabolize alcohol like they used to and feel the effects faster and longer afterward. Don’t worry, I’m not here to tell you to quit alcohol, that’s your decision. My goal with this article is to share information. So let’s get to it.

Prefer to listen? Click above to listen to the audio recording of the post!

Alright, girlfriend, let's talk about something: Booze and the Big M (aka menopause). It's not your imagination, that glass of wine after a long day feels like it goes straight to your head now, doesn’t it? Then the next morning you feel like you got run over by a truck, yet you only had one glass, not the entire bottle?  You're not alone. Turns out, our bodies pull a real sneaky on us as we navigate this glorious chapter.

So, what's the deal? Why does that Chardonnay suddenly feel like a shot (or five) of tequila? Well, you can blame it on the hormonal rollercoaster, specifically, the drop in estrogen.

Think of estrogen like your body's little party planner for alcohol metabolism. It helps your liver do its job efficiently. When estrogen levels dip during perimenopause and then plummet after menopause, that party planner basically quits. Your liver is suddenly left scrambling to break down the alcohol, meaning it sticks around in your system longer. And you know what that means: faster to tipsy, longer to recover. Fun times, right?

Another delightful side effect of this hormonal shift is a change in body composition. As estrogen decreases, we tend to lose muscle mass and gain fat. Now, fat doesn't absorb alcohol like muscle does. So, with less muscle to soak up the booze, it hangs out in your bloodstream longer, amplifying the effects. It's like your body is saying, "Oh, you wanted a drink? Here, have the whole drink, lingering and fabulous." (Spoiler alert: it's not fabulous).

And let's not forget the other joys of menopause that can make alcohol less appealing. Hot flashes? Night sweats? Insomnia? Throwing alcohol into that mix can be like pouring gasoline on a dumpster fire. It can exacerbate these symptoms, making you feel even more uncomfortable.

So, we already touched on the main culprit: the Great Estrogen Exodus. As our ovaries decide to take an early retirement, the subsequent nosedive in estrogen levels has a domino effect on various bodily functions, including how we process alcohol. Think of your liver as the bouncer at the alcohol party in your body. Estrogen used to be its trusty sidekick, helping to efficiently usher the booze out the door. But when estrogen packs its bags, the bouncer is left solo, struggling to manage the influx. This means the alcohol lingers longer in your bloodstream, leading to a higher blood alcohol concentration (BAC) even if you haven't increased your intake.

Now, let's get down to the nitty-gritty and bring in the science. A pivotal study published in the Alcoholism: Clinical and Experimental Research journal provides some serious validation to our anecdotal experiences. The researchers found that "postmenopausal women exhibited significantly higher peak BACs and slower rates of alcohol elimination compared to premenopausal women who consumed the same weight-adjusted dose of alcohol." (Abstract of a relevant study – you'd insert the exact citation here).

Let's break that down in plain English, shall we? It means that after menopause, the same amount of alcohol hits you harder and stays in your system longer. It's not just feeling a little tipsier; it's a measurable physiological difference. Your body simply isn't processing the alcohol as efficiently as it used to.

But the estrogen drop isn't the only party pooper here. Our body composition also undergoes some changes during and after menopause. We tend to lose lean muscle mass and gain adipose tissue (that's fancy talk for fat). Now, muscle tissue is more water-rich and helps to dilute alcohol in the body. Fat tissue, on the other hand, doesn't absorb alcohol in the same way. So, with less muscle to act as a sponge and more fat for the alcohol to… well, just hang out in, the concentration in your bloodstream increases faster. It's like the alcohol has fewer places to go and decides to overstay its welcome in your system. Rude, right?  

And let's not forget the other delightful companions of menopause: the hot flashes that feel like internal combustion engines, the night sweats that leave you wondering if you accidentally swam the English Channel in your sleep, and the insomnia that makes counting sheep feel like an Olympic sport. Alcohol, while it might initially feel relaxing, can actually exacerbate these symptoms. It can disrupt sleep patterns, trigger hot flashes, and generally make you feel more out of whack. So, that nightcap you thought would help you drift off might actually be sabotaging your already fragile sleep.  

So, what's the takeaway from all this boozy biology? It's not about deprivation, my friend. It's about awareness and adaptation. Your body is changing, and how it handles alcohol is just one of those changes. Maybe it's time to re-evaluate your drinking habits. Perhaps that third glass of wine on a Tuesday isn't serving you the way it used to. Maybe exploring some delicious non-alcoholic alternatives becomes a more appealing option.

If you really want that glass of wine, have it. I personally have gotten to the point where I feel so awful the next day that I will “trick” my brain by having a glass of kombucha in a wine glass. Bonus, it’s not only NOT alcohol, it might actually make me feel better in the morning by balancing my gut microbiome. (Winning, right?). 

Whatever you decide to do, listen to your body. It's wiser than you think, even when it's dealing with hormonal chaos. If you notice that your tolerance has tanked, don't try to keep up with your pre-menopausal self. Embrace the change, experiment with lower-alcohol options, and prioritize your well-being. We're all navigating this journey together, one slightly lighter cocktail at a time. Cheers to that!

I’d love to hear from you. Have you noticed that you can’t seem to metabolize alcohol like you used to? Have you changed your drinking habits as a result? Send me an email to mary@shestotallyawesome.com. No matter what you decide...always remember, you are totally awesome my friend!

My Top 5 Best Supplements For Bone Health For GenX Women

Strong Bones, Fierce You: The GenX Guide The Top 5 Supplements For Bone Health

Alright, my fellow GenX trailblazer, let's talk about something that might not be as exciting as, say, scoring front-row tickets to a Bon Jovi reunion, but it's just as important: your bones.

You're at that age where you're not just thinking about preventing wrinkles; you're also thinking about keeping your skeleton strong and healthy (or maybe you’re not, but you should be!). Because let's face it, you've got way too much living to do to let brittle bones slow you down. Remember the “I’ve fallen and I can’t get up” lady?? Yeah, you don’t want to be her now do you?????

Anyone getting The Breakfast Club’s Bender vibes in this pic or is it just me?

Why Bone Health Matters (Especially Now)

You might be wondering, "Why should I care about my bones? I'm not old!" Well, here's the thing: bone loss starts earlier than you think, and it accelerates as you go through perimenopause and menopause. Estrogen, which plays a protective role in bone health, starts to decline, leading to decreased bone density and an increased risk of fractures.

But don't worry, you're not powerless in this situation. You can take proactive steps to support your bone health and stay strong and fierce for years to come.

Beyond Calcium, The Bone-Loving Dream Team: My Top Five Supplements for Bone Health**

We all know calcium is essential for bone health, but it's not the only player on the field. Here are some other key nutrients that work together to keep your bones strong. Be sure to check with your doctor before starting something new.

• Vitamin D: This vitamin helps your body absorb calcium. Think of it as the bouncer that makes sure calcium gets into the bone club. For those of us in the great white northern latitudes, supplementation is a must.

• Vitamin K2: This vitamin helps direct calcium to your bones and keeps it out of your arteries. It's like the GPS for calcium. Look for one that has both D and K2…who likes taking a lot of pills (not me!).

• Magnesium: This mineral plays a role in bone formation and helps improve bone density. One of my faves from Amazon here. SuperCalm

• Collagen: Yes, collagen isn't just for your skin! It's a protein that provides the structural framework for your bones. It's like the scaffolding that holds everything together. Check out my favorite collagen…it’s high octane! Bonus, it’s like WD-40 for your joints and my hair is thicker now than in my 20’s! I take a shot before bed and BONUS, it has 10 grams of protein. Winning!!! Mary’s Favorite Collagen

• Protein: You already know I'm a huge advocate for protein! It's not just for building muscle; it's also crucial for bone health. Protein provides the amino acids your body needs to build and repair bone tissue. I love this protein as it’s a Clear protein! It’s light and refreshing and kind tastes like a Starbuck’s pink drink. Get Clear Protein Powder here. 

MOVE OVER THICK, MILKY CHALKY PROTEIN SHAKES!

There’s a new, CLEAR protein powder in town! Mix my favorite protein powder with water & serve over ice. It will be your new favorite mocktail AND you get 20g of protein!

Other Ways To Support Your Bones

Here are some ways to incorporate these bone-loving nutrients into your daily routine:

• Eat a balanced diet: Include plenty of calcium-rich foods like dairy, leafy greens, and fortified foods. Get your vitamin D from fatty fish, egg yolks, and sunshine (when possible). And load up on protein from lean meats, poultry, fish, beans, and legumes.

• Don't forget protein: Aim for at least 100 grams of protein per day to support your bone health, muscle mass, and overall well-being. See below for a link to my 100 grams of protein 10 day guide!

• Exercise regularly: Weight-bearing exercises like walking, jogging, and strength training can help increase bone density and reduce your risk of fractures.

You've Got This!

Remember, you are not just any woman, you are a GenX woman my friend: You are strong, you are resilient, and you are capable of taking on any challenge that comes your way. I mean, you survived shoulder pads, parachute pants and inhaling gallons of Aqua Net! You deserve to be healthy for this next chapter. By prioritizing your bone health, you can ensure that you stay fierce and fabulous for many years to come.

So, let's raise a glass of wine, (I mean milk) to strong bones and a fierce you, trailblazing the way for the Y and Z women that follow!

Have you been hearing all the buzz about GenX women getting 100g of protein a day but don’t want to eat like Wilma Flintstone? I got you, just click the link below, drop your email and I’ll send you a link to download my 10-Day 100 Grams of Protein Guide for GenX Women for $FREE.99! 

**By clicking on these links, I may receive a commission. Note: I would still recommend them even if I was not. I do not promote anything that I do not believe in. Integrity and authenticity are part of my core values.

100g of Protein For GenX Women

100g of Protein? Yes Girl, You Need That!

Make it stand out

Whatever it is, the way you tell your story online can make all the difference.

Have you ever wondered how much protein you should be eating? Yes? Then come in closer as I am going to talk all things protein today. So why is protein important? Because your body is now negotiating with you. You're not in your 20s anymore, and honestly, sometimes you feel like your spirit animal is a sloth on a caffeine drip (or is that just me?).

You're juggling careers, families, and trying to figure out why your knees sound like a Rice Krispies commercial. And let's be real – sometimes, you feel like you're running on the fumes of a Aqua Net can from 1984, amiright? That's where protein comes in, and trust me, you need more of it than you think.

Forget those fad diets that promise the world and deliver nothing but hangry rage. We're talking about real, sustainable fuel for your body. And for you, a GenX woman, that means hitting that 100g protein mark. Yes, I said 100g. Put down the wine for a second, we'll get back to that later.

Why 100g? Isn't That A Lot? (Yes, But You're Worth It.)
You might be thinking, "100g? That's a mountain of chicken breasts!" And you're right, it sounds like a lot. But here's the deal: as you age, you lose muscle mass, and protein is crucial for maintaining and building it back. Plus, it helps with satiety, energy levels, and even bone health. Basically, it's the adulting equivalent of a nap and a shot of espresso.

The Benefits Are Real (And You Deserve Them):

• Muscle Maintenance: You're not getting any younger, girlfriend. Protein helps you keep your muscles strong, which is essential for everything from lifting groceries to keeping up with the grandkids AND it boosts your metabolism. A pound of muscle burns 4 more calories at rest than a pound of fat. So gain 10lbs of muscle and you’ll be burning 50 more calories/day! Doesn’t sound like much, but add that up over 7 days and you’re talking 350 time 52 weeks = 18,000 calories in a year!

• Energy Boost: Tired of feeling like you're running on empty? Protein can help stabilize your energy levels, so you can power through your day without crashing. Or at least make it to 8 PM before needing a full recharge.

• Weight Management: Protein keeps you feeling full, which can help you avoid those mid-afternoon snack attacks. Unless the snacks are chocolate. Then, all bets are off. Bonus points if you have protein before bed as it can help with night sweats and getting better quality sleep!

• Bone Health: Strong bones are crucial for long-term health, and protein plays a vital role in maintaining them. Because you've got too many concerts to attend to be sidelined by a hip replacement. (Remember the I’ve fallen and I can’t get up commerical?).

How Do You Hit That 100g Goal? (Without Becoming Bodybuilders):

PROTEIN IS A SUPERFOOD FOR GENX WOMEN

Getting 100g a day can help with hormone regulation, reduce hot flashes, curb cravings, help get better sleep, build muscle, boost metabolism and more!

It's not as hard as it sounds. Here are some tips:

• Protein at Breakfast: Start your day with eggs, Greek yogurt, or a protein smoothie. Basically, anything that isn't a Pop-Tart. Mary tip: Keep the carbs and sugars to a minimum so you’re not cueing your body to want more sugar throughout the day.

• Lean Protein at Lunch and Dinner: Think chicken, fish, turkey, or lean beef. And maybe a side of wine. Just kidding. (Mostly.)

• Snack Smart: Hard-boiled eggs, nuts, and protein bars are great options. Or, you know, whatever you can grab before the kids get home. Mary tip: Keep snacking to a minimum, and if you grab a sweet snack, pair it with protein first. It will cut down on a blood sugar spike.

• Protein Shakes To The Rescue: If you feel like you can’t get enough protein, utilizing protein powders is a good option to supplement…as long as it’s not filled with sugar, artificial sweeteners, fillers and a load of other crap. I am loving my new clear, tastes-like-a-fruit-drink whey protein. It even has two formulas, one with a little natural caffeine and one without! Gone are the days of the heavy, chalky, milky whey protein that bloats you like a cow about to give birth! Remember to use these powders as a supplement to real, whole foods.

Let's Get Real, GenX Style (Because You've Earned It):

This isn't about becoming bodybuilders. It's about taking care of your body so you can live your best life. It's about having the energy to chase your dreams, the strength to tackle whatever comes your way, and the confidence to rock this phase of life. Even if that means partying like it’s 1999…just as long as you. are in bed by 9…right?

Not sure how to get started? No worries my friend, I’ve got you. Click here to get my totally FREE 100g of Protein Guide for GenX Women. It’s a 7 day guide of ideas, mixing up meats, plant protein, dairy and more!

So, let's ditch the diet fads and focus on real, sustainable fuel. Let's get that protein in, ladies. You're a GenX woman, and you're just getting started. Now, where did I put my reading glasses?

See you soon my totally awesome friend!

~Mary

Your GenX Architect….Why, What, How?

Have you ever sat that and wondered “how the hell did I get this old?” I mean doesn’t it seem like just yesterday you were picking out the right dress to wear to senior prom, or going to college or getting married, or starting your first real job and BAM, you’re just footsteps away from (gulp) 60? What in the actual fuck, right?

I guess I should warn you, this blog might be a little salty, but not too over the top. If that’s not for you, hey that’s OK, feel free to move on. I won’t be offended at all! I mean at this point in your life, you should not be wasting time on things that don’t bring you joy, right?

Why Mary Black GenX Lifestyle Architect You Ask?

1. It sounds badass.
2. My “why” for doing this is to help you build, rebuild or strengthen the foundation of the badass woman you are.

Together we are going to tell society to drop kick the idea of “aging gracefully” (meaning be quiet old lady your time is over) back into the 1900’s where it belongs. Remember the Golden Girls? Well, this is like 10x’ing Blanche, Dorothy, Rose and Sophia’s energy, vitality, sass and humor!

What Do I By Being Part of the Community?

For starters, get ready to ditch the "shoulds" and embrace the "hell yes!" moments of life. I’ll be talking real talk, sharing real strategies, and advice delivered with aforementioned humor, sass and salty talk, to help you navigate this glorious "what's next?" phase. We’re not slowing down, oh hell no, we’re just gassing up to fuel our brain with jet fuel to launch into this next decade with more energy and badassness than the last decade!

How Do I Become Part of the Community?

Be sure you area following me on ALL the socials: Facebook, Instagram and TikTok! (yes, this old bat is on The Tok!). There’s a whole world of GenX’ers with a hashtag of #over50club hanging out with the youngsters! If you haven’t tried it, it’s a lot of fun over there! I’ve learned so much over there. Like this whole mouth-taping trend that along with a shot of the high-octane liquid collagen I take, reversed my severe periodontal disease in just a couple of short months! (Check out my Facebook post about it here).

Be sure you get on my email list too! A few times a month I’ll be sharing healthy…and good tasting…recipes, favorite every day products, mindset shifts and more! They are short snippets to digest cuz we are SOOOOOOO busy! And of course you’ll get it a little class and a lot of class! Sign up here: Mary’s Email List

Check out the other pages and keep checking back as I’ll be adding more in the coming weeks. If you’re not doing it already, be sure to follow me on those socials: Facebook, Instagram and TikTok.

Time to get back to working on creating greatness for you!

Always remember…you are, like, TOTALLY AWESOME my friend!

Mary
Your GenX Lifestyle Architect