Studio Wanjira

09/03/2026

Most of the calories you burn every day have nothing to do with your workouts.⁣
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Researchers call it NEAT: non-exercise activity thermogenesis. It’s everything you do outside of structured exercise.⁣
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Studies show it can vary by up to 2,000 calories per day between two people of similar size.⁣
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That’s why two people can follow the same plan and get different results. And why someone who works out hard but is sedentary the rest of the day can still feel stalled in their progress.⁣
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The fix: start looking for opportunities to move more throughout your day.⁣
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✅ Take the stairs⁣
✅ Add a daily walk⁣
✅ Stand or pace during phone calls⁣
✅ Get up and move every hour⁣
✅ Find an active hobby instead of watching TV⁣
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The benefits go way beyond fat loss (if that is your goal). More daily movement means better blood sugar, stronger immunity, better mood, better bone density, and one of the strongest predictors of healthy aging.⁣
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Nutshell: move more during your workouts AND all day long.⁣
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Want more tips for women over 40 who want to stay consistent with their health goals? Follow me for more, and share this post with a friend!⁣
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08/31/2026

08/30/2026

Menopause increases the risk of insulin resistance. What Is Insulin Resistance? ⁣
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📌Insulin is a hormone—a chemical messenger made by your pancreas. Its main job is to manage what happens to the food you eat. Think of insulin as your body’s storage manager, deciding where energy goes: into your cells to be used right now, into storage for later, or into your fat cells for long-term keeping.⁣
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Here’s the simple version of how it works:⁣
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👉🏿When you eat carbohydrates (bread, rice, pasta, fruit, sweets—anything with carbs), your body breaks them down into glucose (sugar). That glucose enters your bloodstream, and your blood sugar rises.⁣
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📌Your pancreas notices this and releases insulin.⁣
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Insulin’s job is to get that glucose out of your bloodstream and into your cells where it can be used for energy.⁣
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What Impacts Insulin Levels?⁣
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👉🏿Not all foods affect insulin the same way.⁣
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📌HIGH INSULIN RESPONSE:⁣
Refined carbs and sugar (candy, soda, white bread, pastries) → fast, high spike⁣
Large portions of any carbs → more insulin needed⁣
Eating frequently throughout the day → insulin never gets a break⁣
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📌MODERATE INSULIN RESPONSE:⁣
Whole food carbs (sweet potatoes, oats, fruit, beans) → gentler rise⁣
Balanced meals with protein, fiber, and fat → slower, steadier response⁣
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📌MINIMAL INSULIN RESPONSE:⁣
Protein and healthy fats alone → very little insulin needed⁣
Non-starchy vegetables → barely any insulin⁣
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You want to keep insulin response at the minimal levels. ⁣
👉🏿Follow for more tips on menopause health ⁣
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Menopause metabolic health|insulin resistance|blood sugar regulation|blood sugar levels | blood glucose

08/29/2026

When I'm coming back after a vacation, I know one thing to be true: it can be hard to go back to my old routine!

But I also know something else…

When I put the power of the “Big Mo” in motion, it gets a whole lot easier.

Big Mo = momentum.

You’ve heard the saying, “A body at rest stays at rest, and a body in motion stays in motion.”

That’s actually Newton's First Law of Motion!

And it’s why getting (re)started is so hard. But it’s also why it’s so important to GET started so you can reach the “in motion” stage!

If you're thinking of getting started (or restarted) with your fitness and healthy eating, here’s your sign to get up and get going!

Yes, the first step may be the most challenging. But it’ll get easier. It’s literally physics!

💪 If you're a woman in peri or post menopause who is looking to manage metabolic health and gain muscle, make sure you follow me for more tips and motivation to help your journey.