https://www.lancasterfitnessclub.com/blog daily 0.75 2026-10-14 https://www.lancasterfitnessclub.com/blog/menopause-weight-gain-why-it-happens-and-what-you-can-do monthly 0.5 2026-10-14 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/ba08ddea-522c-4647-8700-fd4f12d8d9de/Your+paragraph+text-10.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/fcf64c65-738c-4aa5-8c0d-1153be686cf0/Your+paragraph+text-16.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/287aa209-fe62-4d9e-9a10-860777369dc2/Your+paragraph+text-12.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do - Hormonal Changes Changes in estrogen levels encourage the body to store fat in the abdomen rather than in the hips and thighs (Mayo Clinic Staff, 2026). Hormones alone don’t necessarily cause weight gain, but they help explain why you may be seeing fat in places you never did before. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/4dadb477-ba0c-449e-be9a-f4e7ac88556a/Your+paragraph+text-13.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do - Muscle Mass Women naturally lose 3% to 8% of their muscle mass per decade after age 30. Because muscle burns more calories at rest than fat does, less muscle means fewer calories burned throughout the day (The Menopause Society, 2025). https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/43636427-2146-434f-a9d4-9c87dc0b96fc/Your+paragraph+text-14.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do - Dietary Habits As muscle mass and energy expenditure decline, some women don’t think to adjust how much they eat. The diet that once kept your weight stable may no longer match your body’s new basal metabolic rate, which is the number of calories it burns at rest (The Menopause Society, 2025). https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/79a98426-ef8e-47c6-b2e4-61666762aec7/Your+paragraph+text-15.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do - Sleep Sleep plays a bigger role in weight management than you might think. A 2022 study found that people who slept less than 6.5 hours per night tended to eat more calories and gain more weight than those who slept longer. Poor sleep may also disrupt the hormones that regulate hunger and fullness. Ghrelin, which increases appetite, can rise, while leptin, which signals fullness, can fall. The result may be more hunger and stronger cravings for high-calorie foods, particularly those high in carbohydrates and fat (DePolo, 2026). https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1c1452d7-5c7d-45e5-bca8-836da34a2d5a/Your+paragraph+text-17.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/2fa44017-8ae6-451e-a8cb-4e2f1d3a45d0/Your+paragraph+text-18.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/5d308e6e-36d1-456f-a5e6-9da8e1d65d16/Your+paragraph+text-19.png Blog - Menopause Weight Gain: Why It Happens and What You Can Do https://www.lancasterfitnessclub.com/blog/mjy320iowc8yus02j3gd9d4661u58d-WNZbA monthly 0.5 2026-10-05 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/f7034800-9190-47ee-b030-8c7b69f1d40e/ESTROGEN.png Blog - Training With Your Menstrual Cycle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/0981a4b4-aa45-496e-8269-fed3409c46f2/ESTROGEN-3.png Blog - Training With Your Menstrual Cycle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/4777d2eb-3216-4353-be52-779c44ce5f39/ESTROGEN-4.png Blog - Training With Your Menstrual Cycle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1c84f02d-4f65-4dc6-859a-2b932b0d0aec/ESTROGEN-6.png Blog - Training With Your Menstrual Cycle - Make it stand out Hayward et al. (2024) conducted a questionnaire survey on 124 professional female rugby players and found that 78.9% of female athletes reported an increase in weight during their menstrual phase, while 70.1% reported that they felt their sports performance was worse. 87.8% of female athletes reported that their performance was affected during their menstrual phase, while 51.7% perceived their risk of injury to be higher. Psychologically, 36.7% reported anxiety, stress, or feeling more emotional, 25.3% reported concerns about bleeding through their clothing, and 23.6% reported difficulty concentrating. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/77fe14ad-711d-4db1-8dd3-cc8d4ebfff37/ESTROGEN-8.png Blog - Training With Your Menstrual Cycle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/7d0380ad-71db-4f34-8461-40c5d0431261/ESTROGEN-13.png Blog - Training With Your Menstrual Cycle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/546b53d4-f3b2-479d-94d4-fd680f32c09f/ESTROGEN-10.png Blog - Training With Your Menstrual Cycle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1d6d1960-608b-4d34-a0db-600f8887a340/ESTROGEN-12.png Blog - Training With Your Menstrual Cycle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lancasterfitnessclub.com/blog/glp-1-medications-explained monthly 0.5 2026-08-14 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/b2f90b19-b70a-4da7-8ef9-c504ff8fe787/1.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/777f8dc8-82a8-4f68-8f1f-f99b8069d116/2.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/3a7add04-f51f-404c-ae2a-8206da8a917a/3.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/5a729aae-d577-4c45-8f6c-da361ea311a2/4.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/ef2a2fbf-77bb-4f6d-af29-2c169e77b01e/5.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/2db73a6e-beda-41cd-b86c-8d0790c30dec/7.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/275d9eae-c600-46bf-84ca-5caf7a439765/6.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/77a2304d-319a-448c-9b20-8030ad77a00a/8.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/b54b9668-3e95-4273-b41f-968f71897339/9.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1763ce95-2601-4f52-8a19-ad66dae346f5/10.png Blog - GLP-1 Medications Explained - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lancasterfitnessclub.com/blog/increasing-your-total-calories-burned-each-day monthly 0.5 2026-08-06 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/34e8a17e-400f-48ae-b557-54e794192ac6/TOTAL+DAILY+ENERGY+EXPENDITURE.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. This includes your RMR, TEA (EAT & NEAT), and TEF. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/67cd6758-d7b1-48ef-998e-fe89f4737438/TOTAL+DAILY+ENERGY+EXPENDITURE-5.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Resting Metabolic Rate (RMR) is the baseline amount of energy your body uses for essential functions such as breathing, organ function, and cellular repair throughout the day. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/0230f504-0aa9-4fa5-bde3-e220179672c3/TOTAL+DAILY+ENERGY+EXPENDITURE-6.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Thermic Effect of Food (TEF) is the energy your body expends to digest, absorb, and metabolize the food you eat. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/eac28b31-8f20-4301-b72f-537bd50bc483/TOTAL+DAILY+ENERGY+EXPENDITURE-8.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Thermic Effect of Activity (TEA)is the amount of energy expended through physical movement, including structured exercise (EAT) and everyday movement (NEAT). The main difference between Exercise Activity Thermogenesis (EAT) and Non-Exercise Activity Thermogenesis (NEAT) is that EAT is planned exercise, while NEAT includes all of the movement you do outside of intentional workouts. Exercise Activity Thermogenesis (EAT) refers to the energy expended during formal exercise, such as running, strength training, or a HIIT class. Non-Exercise Activity Thermogenesis (NEAT) is the energy expended during all activities that are not sleeping, eating, or structured exercise. It includes the movement you do throughout the day that doesn't involve going to the gym or following a workout. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/218baa76-13fb-4b16-b16e-ca4dbaec3f3f/5.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/f17b471e-e92c-4011-8e46-92dd937db62f/6.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/39fe3600-96ff-4018-b800-09a2a02cb816/8.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/13081b27-f2e9-4b56-8f80-61d71d767855/7.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lancasterfitnessclub.com/blog/w7r8aef50y4u94w3joofg4udz0lkrr monthly 0.5 2026-08-06 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/cc9a15d1-32c2-44d6-b1fb-ec574eed7f65/VS..png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/6541eee7-da18-4429-9241-e687095ccfb0/VS.-2.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/8f9f855a-4371-479c-a24a-e78752eadc1d/VS.-3.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Select vegetables and beans labeled "no salt added" or those containing 5% Daily Value (DV) of sodium or less per serving. Rinse canned vegetables and beans under running water to remove some of the added sodium. Choose canned fruit packed in 100% fruit juice or water instead of syrup, and avoid products with added sugars. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/08689278-d429-447b-be60-b1af0d7fa6ca/VS.-4.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Examples of whole grains: Quinoa, rolled oats, whole wheat, brown rice Examples of refined grains: White rice, white bread, white pasta, white flour https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/a4f18697-d064-4aae-9545-ebc3975a830f/VS.-5.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/4f75ff72-d06d-43cf-bea9-cab88105e037/Untitled+design-39.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/a52937b7-9b6f-4dd6-a893-481329c667cb/1.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whole Apple Vs. Applesauce: Nutrition Facts https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/82e04497-6049-4b04-a779-8d1170875159/2.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whole Apple Vs. Applesauce: Ingredient Difference https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/5bb3c851-cb0c-4cdf-8c31-65d0c58bd53c/VS.-7.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Oatmeal and Banana vs Cereal: Nutrition Facts https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/d933ee8b-6070-4e45-8a5b-c7168f71cac8/5.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Oatmeal and Banana vs Cereal: Ingredient Difference https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/b826dc19-4664-44d2-b4e9-d9e8895fc10e/6.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Chicken Breast vs Chicken Nuggets: Nutrition Facts https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/c490dc03-6550-466d-9fc3-243c6243ae72/7.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Chicken Breast vs Chicken Nuggets: Ingredients https://www.lancasterfitnessclub.com/blog/do-you-really-need-10000-steps-a-day monthly 0.5 2026-08-06 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/4d40ee6b-004a-462a-868d-537d206c3dbf/images.jpeg Blog - Do You Really Need 10,000 Steps a Day? - Make it stand out The Manpo Meter https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/e82bf20c-c281-41ec-aea1-2535900f16a6/images.png Blog - Do You Really Need 10,000 Steps a Day? - Make it stand out The kanji for "10,000" (ten thousand) I think I saw him take a step! https://www.lancasterfitnessclub.com/blog/decoding-your-nutrition-label monthly 0.5 2026-07-09 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/8824d2f8-8ca8-4648-bc35-4428cbbf3037/2.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/10f6d1fb-7b3e-4ea2-9f3d-414e9b56b90f/3.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1993eaf1-f225-47dc-b4eb-ce479395e7cd/4.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/f048eaee-b298-4627-8137-fcd6317a3b89/5.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/ca814af6-809e-47ca-8c3f-559eb4fd21e4/6.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/c52b38d9-5057-42e7-a7b3-7a80e709af6e/7.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/df199068-da44-450f-bb86-58c2d9afb667/8.png Blog - 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