Podcast
Healthy Beyond 40 | Lose Weight, Get in Shape, Healthier Habits, Healthy Eating, Strength Training for Women
Hosted by Michele Riechman | Online Personal Trainer, Health Coach, Yoga Teacher · EN
Are you feeling like as you get older it’s harder to lose weight? Have you tried diets only to regain the weight and then you feel like a failure?
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Do you have some aches and pains popping up and wondering if you can do anything about them? Are you feeling stressed and low on energy and wondering how to even get started & stay consistent?
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On this podcast, you will find answers to questions like:
-How to eat better?
-How to lose weight?
-Healthy weight loss for menopause?
-What workouts help with weight loss?
-How women can build muscle?
-How to eat healthier?
-Healthy habits for weight loss?
-How to get in shape?
-Best nutrition for weight loss?
-How to curb cravings?
-Is fasting good for weight loss?
-Strength training for women over 40
-Sugar Craving help
-How to lose belly fat
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In this podcast, you will discover how to break free from the diet culture, lose weight, and keep it off in a healthy way.
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My mission is to empower women to take control of their health through simple lifestyle changes so they can feel good and live their best life. If you’re ready to get healthy and lose weight as you age, then you’re in the right place! No fad diets or ”all or nothing” approaches here.
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Hi, I’m Michele Riechman, a mom of 4 & military spouse. I have my doctorate in physical therapy and I’m an online personal trainer, health coach, and yoga teacher for women over 40.
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My health has been a journey for me. After my first child, I remember feeling stressed and overwhelmed. I was having anxiety and heart palpitations, and I found out my cholesterol was high.
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Then after my third child, I started to slowly regain the weight that I had lost. I remember going up a flight of stairs and being out of breath. This was a wake-up call and made me reprioritize my health. Through quick workouts and basic nutrition, I kept things simple and stayed consistent. Not only did I lose the weight and keep it off, but I started to feel better and have more energy.
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On top of this, just a couple of years ago I started having some autoimmune issues. I knew that lifestyle changes could have a big impact so I worked on improving my gut, increasing my nutrition, and lowering my stress and it worked! My autoimmune started to improve.
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So, I’m here to encourage you to find simple ways to take control of your health.
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I have combined my expertise with my real-life knowledge and built my RESET framework to help busy women over 40 just like you, improve their health, so they can feel better.
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If you’re ready to create a healthy lifestyle with quick workouts to build strength, healthy eating, and to figure out how to stay consistent then you are in the right place.
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👉 Make sure to grab my 5 favorite smoothie recipes so you can get started with having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
👉 Are...
10episodes
Episodes
Newest firstAll episodes
#59 | Overcome Holiday Struggles: Avoid Gaining Weight by Creating a Healthy Holiday Game Plan
Oct 30, 202300:12:38Tap to summarizeFeeling the holiday struggle? Overindulging in tempting treats, mindlessly snacking on leftovers, and hearing temptation scream your name? It's easy to lose focus on staying healthy amidst all the festivities. Don't worry, you're not alone. Many of us find it challenging to resist the allure of holiday goodies. But when we start to really set intentions around the holidays we can have so much more success in our health. In this episode, I encourage you to get a journal out and go through these questions! 1. What are the holidays really about for you? 2. What could getting through the holidays healthy look like for you? 3. How important is your health to you? 4. What do you absolutely want to enjoy during the holiday season? 5. What can you pass on? 6. How can I be aware of my portion size this holiday season? 7. What has helped you in the past? 8. What are your struggles and how can you come up with a game plan to address them? Mentioned in this episode: 👉 Join the 6-Week Healthy Holiday Challenge: Stay intentional this season and get through the holidays with confidence. Bonus for my podcast listeners when you sign up: 1. Weekly Meal Plan 2. Extra health coaching or personal training session 3. Personalized meditation recording Just set up a free call and mention the word "BONUS" https://tidycal.com/micheleriechman/free-coaching-call 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & the pumpkin pie spice GOLD in the evening. (Just put pumpkin pie spice in the search bar if you can't find it) https://www.kbxdj3trk.com/healthy20/ Resources: 👉 Free online yoga classes. Download the FREE version of the Insight Timer App, and join me for a live class! 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough My Favorites: 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.</p...
Transcribe →#58 | Healthy Habits: How Personal Training & Health Coaching Changed Eliza’s Health
Oct 25, 202300:22:16Tap to summarizeDo you want to create healthy habits and develop consistency in your fitness & nutrition? Listen, as I interviewed my client, Eliza, who participated in my Healthy Habits challenge and she shared what really helped her! She wasn't sure where to start, but she wanted everything laid out for her to do and that is exactly what I did. She found having workouts laid out for her, custom daily habits, accountability, support, and daily breathing & meditation exercises really made a difference in her ability to maintain consistency and feel better. Mentioned in this episode: 👉 Join the 6-Week Healthy Holiday Challenge: Stay intentional this season and get through the holidays with confidence. Bonus for my podcast listeners when you sign up: 1. Weekly Meal Plan 2. Extra health coaching or personal training session 3. Personalized meditation recording Just set up a free call and mention the word "BONUS" https://tidycal.com/micheleriechman/free-coaching-call 👉 Free online yoga classes. Download the FREE version of the Insight Timer App, and join me for a live class! Resources: 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough My Favorites: 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & the pumpkin pie spice GOLD in the evening. (Just put pumpkin pie spice in the search bar if you can't find it) https://www.kbxdj3trk.com/healthy20/ 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually test your levels. Did you kno...
Transcribe →#57 | Unraveling the Emotional Eating Cycle for a Healthier Lifestyle: Finding Freedom & Confidence Part 2
Oct 23, 202300:13:23Tap to summarizeAre you ready to stop letting your emotions control what you eat? Today I dive into part 2 of emotional eating by focusing on: 1. Calming the nervous system so your strong emotions aren't ruling everything do 2. Healing through deeper emotional work Some journal, tapping, or meditation prompts are: How do you feel about yourself When did this start? What happened in my past that led me to cope like this? Current stressors Relationship with food and exercise Triggers Find out more about the EFT, tapping: https://youtu.be/TnIWstJ5W0A Mentioned in this episode: 👉 Join the 6-Week Healthy Holiday Challenge: Stay intentional this season and don't sideline your health. Bonus for my podcast listeners when you sign up: 1. Weekly Meal Plan 2. Extra health coaching or personal training session 3. Personalized meditation recording Just set up a free call and mention the word "BONUS" https://tidycal.com/micheleriechman/free-coaching-call 👉 Free online yoga classes. Download the FREE version of the Insight Timer App, and join me for a live class! Resources: 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough My Favorites: 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & the pumpkin pie spice GOLD in the evening. (Just put pumpkin pie spice in the search bar if you can't find it) https://www.kbxdj3trk.com/healthy20/ 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually ...
Transcribe →#56 | 5 Step Process to Break the Cycle of Emotional Eating: Part 1 {Rewire Your Brain}
Oct 18, 202300:13:11Tap to summarizeHey there, friends! Do you struggle with reaching for foods when your emotions are running high? In this episode, I tackled the 5-step process to break free from emotional eating. Step 1️⃣: Recognize your feelings. Label them, whether it's stress, sadness, or frustration. It's alright to acknowledge your emotions. Step 2️⃣: Pay attention to how those emotions feel in your body. Become aware of the physical sensations that accompany your feelings. Step 3️⃣: Ground yourself. Take deep belly breaths to calm your mind. Clearing out the emotional noise allows you to think clearly. Step 4️⃣: Identity what you truly need in that moment. Behind every emotion, there's a deeper need like comfort or safety. Step 5️⃣: Examine your thoughts. Just because you feel something, it doesn't mean it's true. Find the truth and regain control. Mentioned in this episode: 👉 Break free from emotional eating and get the support you need! Schedule a free call today! https://tidycal.com/micheleriechman/free-coaching-call 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & the pumpkin pie spice GOLD in the evening. (Just put pumpkin pie spice in the search bar if you can't find it) https://www.kbxdj3trk.com/healthy20/ Resources: 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough My Favorites: 👉 Free online yoga classes. Download the Insight Timer App, and join me for a live class! 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually test your levels. Did you know you can actually test your blood ...
Transcribe →#55 | Tackle Emotional Eating: The Connection Between Anxiety, Overwhelm, & Food {Health Coaching Session With Natalie}
Oct 16, 202300:21:07Tap to summarizeDo you feel sadness anxiousness overwhelm and reach for food for comfort? Well, today we're gonna be talking all about emotional eating and how it may be holding you back from achieving sustainable weight loss. We dive into: Emotional eating Awareness of your feelings and triggers Becoming aware of feelings in your body Comfort eating What you actually need instead of food Ideas for comfort instead of reaching for food Retraining your brain Deep breathing Journaling How motion changes emotion Mentioned in this episode: 👉 Break free from emotional eating and get the support you need! Schedule a free call today! https://tidycal.com/micheleriechman/free-coaching-call Resources: 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough My Favorites: 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PM https://www.kbxdj3trk.com/healthy20/ 👉 Free online yoga classes. Download the Insight Timer App, and join me for a live class! 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually test your levels. Did you know you can actually test your blood levels of your omegas? You can do this at home: →Premier kits →Balance Test Basic Test Premium Kit + (and you will get a test, a bottle of fish oil, and another test in 4 months so you can retest) (If you prefer pills then get the →Balance Test Basic Essent+ Kit https://www.zinzi...
Transcribe →#54 | Healthy Breakfast Ideas: Fuel Your Morning, Balance Your Blood Sugar, & Increase Your Energy
Oct 11, 202300:20:05Tap to summarizeLooking for some healthy breakfast ideas? Do you know it is important to start the day off right with a healthy meal, but not quite sure what to eat? Are you ready to stay committed to healthy eating and having a healthy breakfast? [00:02:47] Balanced eating is crucial, and prevents blood sugar issues. [00:04:34] Lower glycemic index berries improve morning feeling; smoothie recipes. Factors like age, hormones, and genetics impact carb tolerance. Notice how different breakfasts affect you. [00:08:35] Protein, fat, and fiber in smoothies fill you up. [00:13:15] Simple breakfast ideas [00:14:47] Test your level, supplement, retest, improve health. [00:17:35] Protein is important for balancing blood sugar. Mentioned in this episode: 👉 Get your free health check-up today. Are you stuck in a certain type of eating that keeps coming up? Let's chat about it! https://tidycal.com/micheleriechman/free-coaching-call 👉 Work with me: Discover how to get in shape and lose weight sustainably from the comfort of your home: https://www.micheleriechman.com/workwithme 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PM https://www.kbxdj3trk.com/healthy20/ 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually test your levels. Did you know you can actually test your blood levels of your omegas? You can do this at home: →Premier kits →Balance Test Basic Test Premium Kit + (and you will get a test, a bottle of fish oil, and another test...
Transcribe →#53 | Slaying Sugar & Simplifying Meal Planning: Goodbye Overwhelm {Health Coaching Call with Chastity}
Oct 9, 202300:24:08Tap to summarizeAre you wondering how to reduce sugar without eliminating it? And do you want to find an easy way to meal plan? Tune into this live health coaching session where we tackle Chastity's overwhelm and help to simply her next step in her health! Mentioned in this episode: 👉 Receive a free health coaching session & be a guest on the podcast! Sign up here: https://forms.gle/1y4KJgdcVUx6hm6q9 👉 Meal Planning Made Easy: I found a way to plan my meals for a whole month in less than 30 minutes. Now I breeze through meal planning and we eat healthier! If you want to know what’s for dinner then take this quick workshop. https://programs.micheleriechman.com/fp/meal-planning Resources: 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Get your free health check-up today. Stuck, spinning your wheels, and not sure what to do? Schedule a free call today! https://tidycal.com/micheleriechman/free-coaching-call 👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough My Favorites: 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PM https://www.kbxdj3trk.com/healthy20/ 👉 Free online yoga classes. Download the Insight Timer App, and join me for a live class! 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually test your levels. Did you know you can actually test your blood levels of your omegas? You can do this at home: →Premier kits →Balance Test Basic Test Premium Kit + (and you will get...
Transcribe →#52 | 3 Reasons to Breakfree From the Scale Obsession {Ditch Weighing Yourself & Boost Your Confidence}
Oct 4, 202300:13:01Tap to summarizeHow often are you weighing yourself? Does it ever feel obsessive? Does that number on the scale rule how you feel about yourself? We all know that little number on the scale can hold a big place in our minds, but it's time to break free from its grip. Today I chat about three key reasons why: Scale Limitations: Discover why the scale can't give you the full picture of your health and progress. Emotional Toll: Learn how the scale obsession can take a toll on your mental and emotional well-being. Bad Relationships with Your Body: We'll discuss how constant weight monitoring can strain your relationship with your own body. Mentioned in this episode: 👉 Get your free health check-up today. Are you stuck in a certain type of eating that keeps coming up? Let's chat about it! https://tidycal.com/micheleriechman/free-coaching-call 👉 Work with me: Discover how to get in shape and lose weight sustainably from the comfort of your home: https://www.micheleriechman.com/workwithme 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness My Favorites: 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PM https://www.kbxdj3trk.com/healthy20/ 👉 Free online yoga classes. Download the Insight Timer App, and join me for a live class! 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually test your levels. Did you know you can actually test your blood levels of your omegas? You can do this at home: →Premier kits →Balance Test Basic Test Premium Kit + (and you will get a test, a bottle of fish oil, and another test in 4 months so you can retest) (If you prefer pills then get the →Balance Test Basic Essent+ Kit <a href='h...
Transcribe →#51 | 3 Effective At-Home Workouts: No Equipment Needed {Beginner Friendly Exercise}
Oct 2, 202300:14:39Tap to summarizeWondering what are some great at home exercises that require no equipment? Today I talk about: - The benefits of bodyweight strength workouts - Examples of bodyweight exercises - Progressing bodyweight exercises without weights - The benefits of yoga for strength - Yoga poses that build strength - Slowing down and focusing on breathing - High Intensity Interval Training (HIIT) -Explanation of HIIT and its benefits - Variation and progression in HIIT exercises Mentioned in this episode: 👉 Get your free health check-up today. Let's chat about it and see if we are a good fit! https://tidycal.com/micheleriechman/free-coaching-call Mention the code "Fall Sale" to save 20% off for 3 months of training and/or coaching {Expires 10/6/2023} 👉 Discover more about how you can work with me: https://www.micheleriechman.com/workwithme 👉 Free online yoga classes. Download the Insight Timer App, and join me for a live class! 👉 Check out this FREE 20-minute bodyweight workout here! Resources & My Favorites: 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PM https://www.kbxdj3trk.com/healthy20/ 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism. https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss 👉 Favorite fish oil: I like the Balance oil orange lemon mint flavor. I like this brand because it has added polyphenols for better absorption, there is no fishy aftertaste, and you can actually test your levels. Did you know you can actually test your blood levels of your omegas? You can do this at home: →Premier kits →Balance Test Basic Test Premium Kit + (and you will get a test, a bottle of fish oil, and another test in 4 months so you can retest) (If you prefer pills then get the →Balance Test Basic Essent+ Kit <...
Transcribe →#50 | Heather’s Journey to Get In Shape: The Power of Consistency, Accountability, & Support in Her Health Journey
Sep 27, 202300:17:28Tap to summarizeIn this episode, I got to interview one of my clients! Heather's story resonates with many as she takes us through her evolution from neglecting her health to becoming consistent and empowered. Heather's journey includes: Breaking the Cycle: Heather candidly discusses her previous struggles, characterized by a frustrating cycle of starting and quitting fitness endeavors. The Turning Point: Discover how Heather's life took a remarkable turn when she joined my fitness program. Building Strength and Confidence: She describes how her legs gained strength, her back pain decreased, and she finally started to feel in shape. The Habits-Based Approach: Heather reveals how she conquered her sugar cravings and established a strong foundation of healthy habits. Streamlined Fitness: Heather loves the convenience of having every aspect of her fitness regimen laid out for her. No more guesswork! Accountability and Support: Heather emphasizes the profound impact of accountability and unwavering support through training and group challenges. Connect with Heather on Instagram: https://www.instagram.com/heatheraaronmarketing/ Head to Heather's website: https://heatheraaron.com/ Mentioned in the episode: 👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness 👉 Free online yoga classes. Download the Insight Timer App, and join me for a live class! Work with me: 👉 Get your free health check-up today. Stuck, spinning your wheels, and not sure what to do? Schedule a free call today! https://tidycal.com/micheleriechman/free-coaching-call 👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough Resources: 👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PM https://www.kbxdj3trk.com/healthy20/ 👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sug...
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