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Paula Londoño | Health & Wellness

@balanced_life1111

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CPT ✨Nutrition & Wellness Coach
Perimenopause + Menopause Fitness
Strength • Hormone-Smart Nutrition
Helping women feel strong, confident & energized

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Perimenopause changes the rules, your plate should change with them 🌿
📌 EAT MORE: protein (1.2–1.6g/kg), calcium + vitamin D, fiber, smart fats, soy foods.
📌 LIMIT: alcohol, caffeine, added sugar & ultra-processed foods.
Save this for your next grocery run 🛒
#perimenopause #menopause #worldmenopauseday #womenshealth taken in Life Time Dumbo by @balanced_life1111

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11 hours ago

Still doing the same workouts that used to work? Here’s why they stopped 💡
1. Your body adapted
2. Same weights, same reps
3. Recovery is half the game
4. Stress blocks progress
5. Food didn’t keep up
Save this, then let’s fix it together
#workouttips #strengthtraining #womenover40 #fitafter40 taken in Life Time Dumbo by @balanced_life1111

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2 days ago

3 stretches for stiff mornings 🌅
Wake up your spine in under 5 minutes, no jumping, no equipment, knee-friendly.
1. Cat-Cow- 8 slow rounds of breath
2. Standing Side Bend - 30 seconds each side
3. Lying Spinal Twist - 1 minute each side
Save this for tomorrow morning☀️

#morningstretches #stiffmorning #mobilityroutine #flexibility #womenover40 taken in Brooklyn, New York by @balanced_life1111

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4 days ago

8 natural remedies worth knowing about 🌿
Not everything needs a prescription, some of the best wellness tools are the simple, natural ones we’ve used for generations. From a baking soda fruit wash (backed by a real 2017 study!) to turmeric + black pepper for inflammation support.
Which one surprised you most? Tell me below 👇
As always, these are wellness supports, not medical treatments. Check with your provider if you have health conditions.

#naturalremedies #wellnessover40 #holistichealth #naturalwellness #healthyliving by @balanced_life1111

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5 days ago

There is no secret. No shortcut. Just small decisions, repeated daily: move, nourish, rest, repeat. That’s how strong, vibrant years are built. Which daily decision are you doubling down on this week? 👇. #longevity #healthylifestyle #wellnessjourney #dailydiscipline taken in Brooklyn, New York by @balanced_life1111

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5 days ago

Fix your squat in 30 seconds 💪🏼. 4 cues that change everything:
1️⃣ Knees out- push toward your pinky toes
2️⃣ Chest up - proud chest, eyes forward
3️⃣ Hips back & down - sit into an invisible chair
4️⃣ Weight in your heels - wiggle those toes!
Save this for your next leg day 💪
Want a plan built for YOUR body? DM me to book 💬

#squatform #legday #gluteworkout #fitnesstips #womenwholift taken in Brooklyn, New York by @balanced_life1111

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7 days ago

October is Breast Cancer Awareness Month, and I want to talk about something most people don’t connect: your workout is part of your prevention plan.
Here’s what the research tells us:
🚶 MOVE - Regular physical activity is linked to lower breast cancer risk, especially after menopause.
⚖️ WEIGHT - Keeping a healthy weight after menopause matters. Excess body fat raises risk.
💪 STRENGTH - Strength training during and after treatment helps protect muscle and bone, and fights fatigue. (Always with your care team’s okay.)
🥗 FUEL - A plant-rich, Mediterranean-style eating pattern may be linked to lower risk. And limiting alcohol matters, even small amounts raise risk.
🎀 DETECT - More than 1 in 3 U.S. women have skipped or delayed a recommended mammogram. But when caught early and localized, the 5-year survival rate is 99%. Book yours. 💗
No single food or workout prevents cancer, but the way you move, eat, and live every day is part of the picture. And I coach exactly that.
Want a plan built for YOUR body? DM me to book 💛
#breastcancerawareness #breastcancerawarenessmonth #womenshealth taken in Brooklyn, New York by @balanced_life1111

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8 days ago

140g of protein sounds like a LOT… until you see it on a plate. 🤍
Here’s exactly what it looks like across one full day (~1,800 kcal) from my own meal plan:
🍳 Breakfast: Greek yogurt berry bowl 36g
🥗 Lunch: Chicken souvlaki salad + pita 48g
🍉 Snack: Watermelon + pistachios 12g
🐟 Dinner: Baked salmon, asparagus & quinoa 44g
That’s 140g, all from real food. (estimates)
Save this for your next grocery run 🛒
#highprotein #proteinideas #womenover40 #fitafter40 #whatieatinaday taken in New York, New York by @balanced_life1111

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10 days ago

They never warned us about THESE. 🤍
Perimenopause isn’t just hot flashes and missed periods. Here are 5 symptoms that catch so many of us completely off guard:
1. Itchy, crawling skin
2. Frozen shoulder
3. Thinning hair
4. Body odor changes
5. Achy joints
You’re not imagining it, and you’re definitely not alone in any of them.
Which one surprised YOU most? Tell me below 👇
If something worries you, talk to your clinician.
(Wellness coaching only, not medical advice.)
#perimenopause #womenover40 #perimenopausesymptoms #hormonehealth taken in New York, New York by @balanced_life1111

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11 days ago

Creatine is one of the most talked-about supplements right now, and for good reason 💪 Here’s what every woman over 40 should know: what it is, why it matters for your muscles and strength, what the science actually says, and how to take it.
Swipe through 👉 and save this for later.
A little water weight at first is normal, that’s your muscles hydrating, not fat.
Always check with your healthcare provider before starting any supplement 🤍
#creatine #creatinemonohydrate #womenover40 #fitafter40 #strongwomen taken in Brooklyn, New York by @balanced_life1111

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12 days ago

This season of my life is teaching me something I had to learn the honest way: self-awareness is where self-love begins. When you finally respect the woman you are today, not the one you were, not the one you’re still becoming, everything shifts. You stop fighting your body and start partnering with it. You stop chasing and start receiving. ✨That’s exactly the woman I help other women become. @balancedlife1111 isn’t just a business, it’s my real life, my real seasons, my real growth.
Are you learning to appreciate your season too? Tell me below 👇
#selfawareness #selflovejourney #womenover40 #perimenopause taken in Williamsburg by @balanced_life1111

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13 days ago

💧 What actually happens inside your body when you drink enough water?
First, how much is enough? About 2 to 2.5 liters a day (8 to 10 glasses). More if you train, it’s hot, or coffee is your love language ☕
Here’s what your body does with it:
⚡ Your energy comes back, your brain is about 75% water, and even mild dehydration brings fatigue and fog
✨ Your skin drinks it up, hydrated skin looks plumper and fresher
🌊 Everything flows better, digestion, kidneys, joints, the whole system just runs smoother
Start with one big glass tomorrow morning. Small habit, big difference.
How many glasses do you actually drink a day? Be honest 👇
#hydration #drinkwater #healthylifestyle #wellnessjourney #womenover40 taken in Williamsburg by @balanced_life1111

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15 days ago