Hayley Millard, Regina, SK Videos

Women's Health is my specialty!
Hi there! 👋 If the Internet has brought you to my "space", let me introduce myself—I’m Hayley, a coach at OPEX Regina, specializing in Women’s Health. I help women navigate and prepare for the changes they’re experiencing or will face in the future. From pelvic floor health to nutrition, and everything that comes with perimenopause and menopause, I’ve got you! Let’s work together to understand your body’s needs and keep you feeling strong, healthy, and confident through every stage of life. 💪 #WomensHealth #Lifestyle #PersonalizedFitness #FunctionalFitness #TrainTheOPEXWay

Hinging: A Complex Yet Essential Movement for Everyday Life
Hinging: A Complex Yet Essential Movement for Everyday Life Mastering the hinge is crucial for protecting your lower back and spine. Here’s how to get it right: 🔹 Keep your feet under your hips 🔹 Maintain the natural curve of your lower back 🔹 Avoid tilting your pelvis forward 🔹 Brace your core for stability 🔹 Slightly bend your knees Follow me for more health and fitness tips! ✨ #WomensHealth #Hinge #Movement #Safety

Small changes could improve overall well-being significantly!
I wish more women knew just how much small changes could improve their well-being. Prioritizing sleep, taking vacations, eating enough protein, staying hydrated, and incorporating weighted workouts can make a huge difference. 💪 Prioritizing sleep isn’t just about feeling rested—it’s essential for hormone balance, mental clarity, and overall health. Getting enough rest can boost your mood and energy levels, making your days more productive and enjoyable. 💪 Taking vacations might seem like a luxury, but time away from your daily routine can reduce stress, improve heart health, and refresh your mind. It doesn't have to be a far-away trip—a staycation, a quiet day at your cabin, or a short road trip works just as well! 💪 Eating more protein supports muscle repair, keeps you full longer, and helps maintain a healthy weight. It’s an essential building block for a strong, resilient body. 💪 Staying hydrated ensures that your body functions at its best. Water aids digestion, supports skin health, and keeps your energy levels up. It’s one of the simplest ways to take care of yourself. 💪 Incorporating weighted workouts helps build muscle, supports bone health, and boosts metabolism. Strength training isn’t just for athletes; it’s key to maintaining your health as you age. Not to mention, if you have more muscles, your body burns calories more effectively. These habits might seem simple, but they can truly transform how you feel every day! #WomensHealth #FitnessGoals #SimpleTips #KeepMoving

Did you know that strength training does more than just build muscle?
Did you know that strength training does more than just build muscle? It also helps support joints and maintain bone mineral density, especially for women! 🦴 Starting an exercise routine early on can pay off big in the long run. By prioritizing movement now, you’re not only supporting your bones and reducing the risk of osteoporosis but also setting yourself up for a smoother transition through menopause. Your future self will thank you for investing in your health today! 🙆‍♀️ Get in touch. #thankful #womenshealth #loveyourself #stayactive

Let’s talk about the Dead Bug exercise! 🐞
Let’s talk about the Dead Bug exercise! 🐞 This move is fantastic for your core, pelvic floor, and stability, especially when done right. One common mistake is trying to tuck in too much and flatten your back against the floor. You want to keep the natural curvature of your spine. All you need is your body and a floor to start. Lie down, keep arms and legs perpendicular to the floor, and lower the opposite arm and leg alternatively. If straight-leg extensions feel too challenging, no worries! You can keep your knees bent and gently tap your heels. Then, you can work your way up from there! #FunctionalFitness #PelvicFloorHealth #WomensHealth

Make sure you’re bracing properly yourself when exercising!
Keep your form strong and your core engaged during those exercises! #BracingYourself #WomensHealth #FitnessGoals

Keep Going, You’re Doing Great!
Keep Going, You’re Doing Great! 👏 I know it's not always easy—whether it's mastering a tough exercise, hitting your sleep goals, or drinking enough water. Progress takes time and effort. Remember, focus on your own journey, not on others. Everyone starts from somewhere, and we all have different paths and lifestyles. Real progress doesn’t happen overnight, and that’s perfectly okay. ✨ What matters is that you keep working towards your goals, no matter how small the steps might seem. Your journey is unique, and every bit of effort counts. You've got this! #WomensHealth #Progress #FitnessGoals #HealthyLifestyle

Protein is essential for everyone but why is it important going into perimenopause and menopause. Take a listen to learn more 👆🏼 #hormonehealth #perimenopuase #menopause #healthywithhayley #womenover40 #hormonebalance

What diet is best for you when your heading into Perimenopause or menopause? Check this out 👆🏼 #hormonehealth #perimenopuase #menopause #menopausediet #healthywithhayley

Nourishing your body when your in Perimenopause and menopause is more important then cutting calories to lose weight. Your body needs the support in order to thrive and make room for change. #womenshealth #hormones #pmsproblems #pcos #periodproblems #perimenopause #menopause #womenover40 #healthywithhayley

Knowing what to make for supper to hit your ideal protein, fat and carb goals can be tough if you’ve never tracked or learned what your food is made up of. Remember simple meals with fewer ingredients are key to more accurate tracking and overall success. Check out this yummy recipe I love to make. It’s high protein, moderate in fat, and low in carbs so it pairs perfectly with rice or potatoes! 🔗https://themodernproper.com/marry-me-chicken #hormonehealth #proteinrecipes #proteinrecipe #womenover40 #perimenopause #menopause #healthysupper

Woman are so unique and so are you individual needs. Listen closely for what you need to do to support your body through hormone imbalance. #womenshealth #hormones #pmsproblems #pcos #periodproblems #perimenopause #menopause #womenover40 #healthywithhayley

Hydration for women is essential! Women have a higher blood volume then men which requires more support than just drinking straight water every day. Check this out for better absorption to help with mental clarity, recovery, and overall energy.

My biggest fear, people who used to know me in my twenties wondering why I “let myself go” because Ive gained 40lb since my twenties. Why? Because my ability to metabolize my stress hormones decreased with my estrogen levels after coming off birth control and being stressed for so long. So I continually remind myself that👇🏻 I’m not overweight I eat healthy I lift heavy weights I walk a lot - 7,000-10,000 steps a day I sleep 9 hours each night I take vitamin B, magnesium, TADs, vitamin D I eat 160 grams of protein everyday My hormones levels just won’t let me drop body fat right now because I’ve been in a high cortisol state for so long. It’s going to take sometime to reverse it and allow my body to “relax” back to normal levels. So remember, you don’t have to be “skinny” or lean to be healthy. A healthy range of body fat can be anywhere from 18-30%. Just keep showing up for yourself💜. Future you deserves it. #womenhealth #health #women #healthylifestyle #fitness #womenempowerment #wellness #womenhealthcare #pcos #fertility #weightloss #healthyfood #selfcare #love #menhealth #motivation #healthy #pregnancy #healthcare #healthyliving #menstrualcramps #endometriosis #vaginalhealth #yonisteam #periodproblems #womenshealth #womensupportingwomen #menstruation #infertility #fibroid

This is for my ladies who: ✨feel like you haven’t progressed in their goals ✨feel like you should have lost more weight by now ✨are comparing yourself to your friends ✨spend too much time thinking about weight loss ✨are wishing you were a different size ✨feel like you’re getting too old … I could keep going. You ARE further along then you think. You are worthy. 💜💜💜 #womenhealth #health #women #healthylifestyle #fitness #womenempowerment #wellness #womenhealthcare #pcos #fertility #weightloss #healthyfood #selfcare #love #menhealth #motivation #healthy #pregnancy #healthcare #healthyliving #menstrualcramps #endometriosis #vaginalhealth #periodproblems #womenshealth #womensupportingwomen #menstruation #infertility #fibroid

Nutrition is a large part of your goals but also an overwhelming topic to cover. Understanding the fundamentals first and working on the emotion behind food is a very good place to start. Fundamentals like understanding the caloric make up of the current foods you eat can be a great place to start your education on nutrition. Not sure where to start? Book a free consult by clicking the link in my bio. I’d love to chat with you. #beauty #nutrition #workout #yoga #wombwellness #natural #postpartum #womenfitness #menshealth #lifestyle #menopause #menstrualhealth #diet #womenworldwide #weightlossjourney #fitnessmotivation #postpartumcare #menstrualcycle #vaginalsteaming #womenhealthtips #period #periods

Perfection doesn’t exist when chasing your goals. It’s showing up, doing what you can, and doing it consistently. If you think I’m perfect with my workouts and nutrition as a coach, you’re dreaming. I’m just consistently showing up for myself and my body. #womenswellness #womenshealth #selfcare #wellness #women #health #womensupportingwomen #healthylifestyle #holistichealth #healthandwellness #menopause #hormonebalance #womenempowerment #vaginalhealth #selflove #hormones #hormonehealth #periods #mentalhealth #womenshealthmatters #fitness #menstruationmatters #wellnesscoach #wellnessjourney #perimenopause #periodproblems #nutrition #womenswellbeing #femininehealth

Number three is the most important 👆🏼 #womenswellness #womenshealth #selfcare #wellness #women #health #womensupportingwomen #healthylifestyle #holistichealth #healthandwellness #menopause #hormonebalance #womenempowerment #vaginalhealth #selflove #hormones #hormonehealth #periods #mentalhealth #womenshealthmatters #fitness #menstruationmatters #wellnesscoach #wellnessjourney #perimenopause #periodproblems #nutrition #womenswellbeing #femininehealth #chairfitness

Lifting weights to change your body composition means challenging yourself. Find your 8/10 every session and you’ll start to see change💪🏻. #womenhealth #health #women #healthylifestyle #fitness #womenempowerment #wellness #womenhealthcare #pcos #fertility #weightloss #healthyfood #selfcare #love #menhealth #motivation #healthy #healthcare #healthyliving #menstrualcramps #endometriosis #vaginalhealth #periodproblems #womenshealth #womensupportingwomen #menstruation #fibroid