Author: admin

Categories
Fitness Member Spotlight

8 Ways to Prevent Injuries in Your Strength Training Journey

In the minds of many, getting and staying fit may consist of low impact and low resistance cardio exercises. But much research has shown the immense benefits strength training can have on our bodies, especially as we age. However, it does require additional measures of preparation and knowledge to prevent injuries that can keep you from your long term goals. Here are eight crucial strategies to keep you safe, strong, and sustainable in your fitness endeavors.

1. Embrace Warm-Up and Cool-Down Sessions

Why are they important? Warm-up activities gradually increase your heart rate and blood flow to muscles, preparing your body for the demands of strength training. Cooling down helps to gradually reduce heart rate and prevent muscle stiffness, reducing the risk of injury. As we age, these practices become even more vital due to decreased elasticity in our muscles and joints. Incorporating dynamic warm up stretches and static stretches in cool-downs can significantly mitigate injury risks.

2. Stay Hydrated: The Power of Water

The role of hydration: Proper hydration is crucial for maintaining the health of your muscles and connective tissues. Dehydrated tissues are more prone to injury, including strains and cramps. Drinking water throughout the day, especially before, during, and after workouts, can help maintain the lubrication of your joints and ensure optimal muscle function.

3. Incorporate Flexibility Training

Flexibility’s role in injury prevention: Regular flexibility exercises increase your range of motion, reducing the risk of muscle tears and strains. Moreover, research presents evidence that long-term static stretching enhances muscle strength and power and potentially reduces injury risks. All this points to the importance of making stretching a daily habit, not just something for workout days. Yoga or Pilates can be excellent additions to your strength training regimen, offering both flexibility and core strengthening benefits.

4. Nutrition and Protein Intake

How nutrition aids injury prevention: Adequate protein intake is essential for muscle repair and growth, preventing overuse injuries. A balanced diet rich in anti-inflammatory foods can also support recovery and reduce injury risk. Omega-3 fatty acids, found in fish and flaxseeds, and antioxidants from fruits and vegetables are particularly beneficial for muscle and joint health.

5. Progress Gradually

Rushing into high weights or complex exercises can quickly lead to overuse injuries. Gradual progression allows your body to adapt safely and build endurance and strength without unnecessary strain. Setting realistic goals and milestones can keep you motivated without pushing your body too far.

6. Use Proper Technique

Even slight deviations in form can lead to significant injuries over time. Working with a certified trainer, even for a few sessions, can provide invaluable insights into correct form and technique. Additionally, video tutorials from reputable sources can be a useful reference for ensuring your form is on point.

7. Rest and Recovery

The importance of rest: Rest days are critical for muscle recovery and growth, helping to prevent overuse injuries. Adequate sleep is also a cornerstone of injury prevention, as it allows for the repair of tissues damaged during workouts. Listening to your body and taking time off when needed can prevent injuries, particularly training-related ones.

8. Wear Appropriate Gear

The right workout gear, including footwear, can make a significant difference in preventing injuries. Shoes designed for the type of activity you’re engaging in can provide the necessary support and cushioning, reducing the impact on your joints.

To Wrap It Up

Strength training is a powerful tool for enhancing your health and vitality, particularly as we navigate our 50s and beyond. By incorporating these eight strategies into your routine, you’re not just committing to building strength; you’re also taking proactive steps to ensure that your fitness journey is safe, enjoyable, and injury-free. Remember, the goal is not just longevity but a vibrant, active life where your health and well-being are paramount. Let’s lift, stretch, hydrate, and nourish our way to a stronger, healthier future.

Categories
Fitness Mindset Nutrition

Navigating Menopause with Strength and Resilience

The menopause journey can evoke a mix of emotions for many women. This significant phase in a woman’s life marks a period of transition, one that can be met with strength, grace, and resilience. If you want to thrive during your menopausal years, it’s not just about weathering the storm but learning to dance in the rain. Here are some tips to navigate menopause with poise, focusing on harnessing inner strength, embracing lifestyle changes, and understanding the rhythm of your body through this natural cycle.

Fortifying Strength During Menopause

How can I get stronger during menopause? Strength isn’t solely measured by physical capacity; it’s also a testament to emotional and mental fortitude. Incorporating regular strength training into your routine is paramount. Engaging in weight bearing exercises 2-3 times a week can bolster muscle mass, improve bone density, and enhance mood. Studies, including those cited by the National Institute on Aging, emphasize the dual benefits of strength training for physical health and psychological well-being, making it an essential practice for navigating menopause with vitality.

Lifestyle Changes for Menopause Management

What are some of the lifestyle changes that can assist with menopause? Transitioning through menopause smoothly often requires a tapestry of lifestyle adjustments. Prioritizing sleep, managing stress, and staying connected with a supportive community can transform the menopause experience. Techniques such as mindfulness meditation have been shown to significantly reduce menopausal symptoms by lowering stress levels, as reported by the North American Menopause Society. Separately, research indicates that mindfulness-based stress reduction training is effective in reducing menopause symptoms and enhancing the quality of life. Separately, research indicates that mindfulness-based stress reduction training is effective in reducing menopause symptoms and enhancing the quality of life. Nurturing your body and mind becomes not just a form of self-care but a powerful tool in your menopause navigation toolkit.

Understanding the Menopause Stages

What are the stages of menopause? Menopause is a journey with several milestones, starting with perimenopause, transitioning into menopause, and finally settling into postmenopause. Each stage brings its unique set of challenges and symptoms. Recognizing which stage you’re in can empower you to tailor your wellness strategies more effectively, ensuring you provide your body with what it needs at each juncture.

The Power of Strength Training

How does strength training help with menopause symptoms? Beyond building muscle, strength training can act as a linchpin in alleviating common menopause symptoms. Regular exercise has been linked to reduced hot flashes, improved sleep quality, and a decrease in depression and anxiety. Studies also report that women who engage in regular physical activity experience fewer menopausal symptoms than those who are less active. By incorporating strength training into your life, you’re not just crafting a stronger body, but also forging a resilient spirit capable of navigating menopause’s ebb and flow.

Nourishing Your Body

What are the best foods and supplements for menopause fatigue? Combating fatigue during menopause calls for a mindful approach to nutrition. Emphasizing a diet rich in fruits, vegetables, lean proteins, and whole grains can energize your body and stabilize mood swings. Supplements like vitamin D, calcium, and omega-3 fatty acids may also play a critical role in mitigating fatigue and supporting overall health. According to the Mayo Clinic, ensuring adequate intake of these nutrients can help address some of the nutritional needs specific to menopause, though it’s important to consult with a healthcare provider before starting any new supplement.

Embracing Menopause with Acceptance and Action

How to accept the symptoms of menopause as a part of life while trying to reduce their severity? Acceptance does not imply passive resignation but rather a conscious acknowledgment of menopause as a natural life phase. This acceptance, coupled with proactive measures to manage symptoms, can lead to a more fulfilling experience. Education, open conversations with healthcare professionals, and sharing stories within supportive communities can demystify menopause, making it a shared journey rather than a solitary struggle.

To Wrap It Up

Navigating menopause with strength and resilience is a testament to the power of self-awareness, adaptability, and proactive health management. By embracing strength training, mindful lifestyle choices, and nutritional wisdom, women can transform their menopause journey into a period of growth, vitality, and empowerment. Remember, menopause is not merely a phase to endure but an opportunity to flourish with grace, strength, and resilience. As we chart our course through these transformative years, let us do so with the knowledge that we are not alone.

Categories
Fitness Mindset

7 Tips for Improving Flexibility as We Age

Many of us have been programmed our whole lives to believe that as we get older we will become frail and weak, and that is just part of life that we must accept. Because of this archaic belief, many women find themselves at a crossroads between maintaining vitality and succumbing to the physical limitations that age insists upon. However the common belief that with age, comes diminished flexibility and strength doesn’t have to be your truth. In fact, embracing the journey towards improved flexibility can profoundly impact your health, well-being, and the quality of life as you age. Here are seven enriching tips to enhance your flexibility, ensuring you stride into your 50s and beyond with strength and suppleness that will have you living to your fullest.

1. Commit to a Dedicated Stretching Routine

Key to Flexibility: Consistency, Variety, and Patience. To weave flexibility into the fabric of your daily life, start with a stretching routine that becomes as habitual as your morning coffee. Aim for at least 10 minutes a day, focusing on major muscle groups. Research suggests that consistent stretching can improve range of motion by up to 19% within just four weeks. Diversify your routine with static stretches for post-exercise and dynamic stretches as a warm-up to prep your muscles. And remember, the journey to flexibility is a marathon, not a sprint. Results will unfold with time and dedication.

2. Warm-Up to Wake Up Your Muscles

Before you dive into active stretching, awaken your muscles with a gentle warm-up. This could be a brisk walk, some light jogging in place, or dynamic stretches that mimic your stretching routine. A study from the Journal of Strength and Conditioning Research highlights that a proper warm-up can increase muscle temperature and elasticity, thereby enhancing stretch effectiveness and reducing the risk of injury.

3. Strength Training: The Flexibility Friend

It might seem counterintuitive, but strong muscles are flexible muscles. Incorporate strength training exercises that challenge your range of motion, such as lunges and squats, at least twice a week. According to the American College of Sports Medicine, strength training not only preserves muscle mass but can improve flexibility when performed consistently, especially in conjunction with a regular stretching regimen.

4. Yoga and Pilates: The Dual Path to Flexibility

Embrace the holistic benefits of yoga and Pilates, practices renowned for their focus on flexibility, strength, and balance. Engaging in these activities 2-3 times a week can significantly enhance your flexibility. A study published in the International Journal of Yoga found that participants experienced a notable improvement in flexibility after consistent yoga practice over 10 weeks. Pilates, similarly, emphasizes control and flexibility, making it an excellent choice for those seeking to improve their range of motion and core strength.

5. Hydration: The Unsung Hero of Flexibility

Water is the essence of life and a critical factor in maintaining flexibility. Proper hydration ensures that your tissues remain elastic and your joints are lubricated. This is particularly important as we age since dehydration can lead to decreased elasticity in the connective tissue. The Arthritis Foundation emphasizes that staying hydrated is essential for maintaining joint health and flexibility, recommending at least eight 8-ounce glasses of water daily.

6. Explore Flexibility-Focused Classes

Is it ever too late to start? Absolutely not. Flexibility-focused classes, like yoga for beginners or senior stretch sessions, are designed with your starting point in mind. These classes offer structured guidance, ensuring you progress safely and effectively. Engaging in group classes also adds a social element to your fitness routine, providing motivation and community support. According to a recent survey, participants in group fitness classes reported higher motivation levels and a stronger commitment to a regular exercise routine compared to those working out alone. Research also supports that participation in group fitness classes boosts commitment to exercise through the enjoyment and sense of community it fosters.

7. The Timeless Nature of Flexibility

Concerns about being “too old” to improve flexibility are unfounded. The human body retains an incredible capacity for change at any age. While studies show that flexibility can decrease by up to 50% in some joints by the age of 70, regular stretching and mobility exercises can significantly mitigate this decline. It’s never too late to start working on your flexibility. The key is to adapt your approach to suit your current level, focusing on gradual improvement rather than immediate perfection.

To Wrap It Up

Flexibility is an essential component of a healthy, active lifestyle, especially as we age. It enhances our range of motion, reduces the risk of injuries, and improves the quality of our daily life by making physical activities more comfortable and enjoyable. By integrating these seven tips into your life, you’re not just working towards becoming more flexible; you’re investing in your mobility, independence, and quality of life in the years to come. Remember, the journey towards improved flexibility is a marathon, not a sprint. It’s about making small, consistent efforts that add up to significant benefits over time. So, embrace these practices with patience and persistence, and watch as you blossom into a more flexible, vibrant version of yourself.

Categories
Mindset Nutrition

Best Ways to Integrate Mindful Eating into Your Strength Training Lifestyle

For the vibrant community of women over 50, integrating strength training into your lifestyle signifies a commitment to maintaining your physical health, strength, and overall well-being. However, to truly maximize the benefits of your strength training regimen, considering how you fuel your body is crucial. This is where mindful eating—a practice that encourages an intentional and thoughtful approach to food—becomes a game-changer.

What is Mindful Eating?

Mindful eating is the practice of being fully present and engaged with the eating experience. It involves paying attention to the flavors, textures, and sensations of your food, as well as acknowledging your hunger and fullness cues without judgment. It’s about savoring each bite and making thoughtful food choices that nourish both your body and soul.

The Symbiotic Relationship Between Mindful Eating and Strength Training

Strength training demands a lot from your body, necessitating a diet that supports muscle repair, growth, and overall recovery. Mindful eating enriches this process by fostering a deeper understanding of your body’s nutritional needs, helping to optimize your performance and results. Studies have shown that mindful eating can lead to better and more-controlled food choices. It also results in a better recognition of hunger cues and a healthier relationship with food, which are all beneficial in supporting a strength training lifestyle.

Integrating Mindful Eating into Your Approach to Food

  • Start with Intention: Before eating, take a moment to consider why you’re eating and what your body needs. This could mean choosing foods rich in protein and nutrients post-workout to aid in muscle recovery, or hydrating adequately throughout the day.
  • Engage All Your Senses: Make each meal an experience by noticing the colors, smells, textures, and tastes of your food. This practice not only enhances the enjoyment of your meal but also helps in recognizing satiety cues, preventing overeating.
  • Eat Without Distraction: In our fast-paced world, meals are often consumed in front of screens or on the go. Commit to eating your meals mindfully by sitting down and removing distractions, allowing you to fully focus on your meal and how it makes you feel.

The Challenges of Establishing a Mindful Eating Program

While the concept of mindful eating is simple, integrating it into daily life can be challenging. Habits of eating quickly, comfort eating, and the lure of convenience foods can derail your best intentions. Recognizing these challenges as part of the journey and not indicators of failure is key. It’s about progress, not perfection, and each meal offers a new opportunity to practice mindfulness.

Three Ways to Be Mindful of Your Eating Habits

  1. Keep a Food Journal: Documenting what you eat, when, and how you feel before and after meals can reveal patterns and habits that may not align with mindful eating. This awareness is the first step toward change.
  2. Practice Gratitude: Before each meal, take a moment to express gratitude for your food and where it came from. This practice can transform your meal into a more meaningful experience, encouraging a mindful approach to eating.
  3. Check-in Regularly With Hunger and Fullness Cues: Learn to recognize when you are truly hungry and when you are full. Eating in response to physical hunger rather than emotional cues or out of habit fosters a healthier relationship with food.

Why Practice Mindful Eating Long Term?

Embracing mindful eating is more than a diet or a temporary fix; it’s a lifelong journey towards a healthier, more harmonious relationship with food. The long-term benefits of mindful eating include improved digestion, better nutritional choices, and a greater appreciation for the joy of eating. Moreover, when combined with strength training, it supports a lifestyle that is not just about being strong but also about feeling connected and in tune with your body’s needs.  Mindful eating aligns beautifully with strength training, providing the nutritional foundation and awareness necessary to support your physical endeavors. It’s a testament to the power of treating your body with care and respect, recognizing that how you fuel your body is as important as how you move it.

To Wrap It Up

For women over 50, embracing strength training and mindful eating offers a path to not just physical strength, but also a deeper connection with oneself. This integrated approach supports not just muscle growth and physical health, but also mental and emotional well-being. Incorporating mindful eating into your strength training lifestyle means making every meal an opportunity for nourishment, gratitude, and joy. It’s about building strength from the inside out, honoring your body’s needs, and moving forward with intention and mindfulness. So, let’s embark on this journey together, embracing each meal and each workout as a step towards a stronger, healthier, and more mindful you.

Categories
Fitness Member Spotlight Mindset Nutrition

The Silver And Strong App Is Coming!

We are so excited to announce that our very own Silver and Strong Fitness app is coming out in May! It provides one place to track your macros, log your workouts, find materials to support your mindset work and communicate with your coach and/or the community.

For one-on-one and group coaching clients, your coach will provide your daily macros through the app and you will be able to track your meals with ease. Your coach will also provide your workouts through the app, whether you train at home or in the gym.

You will be able to communicate with your coach through the messaging portion of the app as well as communicate with the community of your peers.

The app will also provide a place to track your habits (water consumption, steps, sleep), do your check ins with your coach, track your measurements and weight and upload your weekly check in photos.

Lastly, the app will provide an option for “self-serve” clients who want to make their own choice for workout program level and location(i.e. home or gym) and are only looking for guidance on setting initial macros; however, the app will allow self-serve clients to book a consultation with a coach for additional guidance for an extra fee.

Our goal was to provide a “one stop shop” for all things macros, muscles and mindset and we believe we have done just that!

We will send out a special email when the app is available as well as announcing it on all social media platforms.

Categories
Fitness Member Spotlight

My First Powerlifting Meet at 56

It was January 2023 and I was seeking a new fitness goal. Some gym acquaintances suggested I consider competing in an upcoming provincial powerlifting meet, which I quickly laughed off, thinking the meet was surely being held in a city a far drive away. After realizing it was actually being hosted right in my own small town, I thought maybe it was just the challenge I’d been seeking.

At 56 years old, my life motto has become: if not NOW, then WHEN? These days, I’m interested in having as many experiences as possible. I had already spent 2022 practicing barbell lifts, so I hired a powerlifting coach and was set to learn as much as possible. I was dedicated to putting in the work in and out of the gym.

The Process

First, I had to register for the meet which would be in March 2023. You need to also purchase a membership for the federation that is the governing body of the meet.

A powerlifting meet consists of three events: squat, bench press and deadlift. You can do all three events (Full Power), just bench and deadlift, or bench or deadlift only. There are also different divisions depending on the equipment used. If you are at your first meet, you will likely be competing in the Raw division, this essentially means without the use of special suits, shirts and wraps that are sometimes used by more advanced lifters to aid them in lifting extremely heavy weight. I registered for Full Power Raw. You also register according to your age and weight class. It is recommended for beginners to compete in the weight class for their current weight.

It is important to become familiar with the rules and regulations of the federation you are competing in, as they do vary somewhat, especially regarding the clothing and equipment required. For me, this included a singlet, t-shirt, underwear, socks, shoes, wrist wraps, knee sleeves and a lifting belt.

It is also important to become familiar with and to practice lift “commands” that will be used on the platform during competition. If they aren’t second nature, nerves on meet day may having you missing these commands.

Each athlete is allowed a “handler” at the event. A handler is an important person as they take stress off the athlete. A handler helps you warm up, keeps an eye on the clock, gets you platform-ready with your gear, pumps you up, helps you pick your lift attempts, and is all-around support.

Training gets intense for a powerlifting meet and recovery becomes important. Things I did to facilitate recovery were listening to my body, stretching, massage, walks, breath work, red light therapy, good sleep, naps, and eating enough healthy food to fuel training. Competition prep is not the time to be dieting or cutting!

Check-in for me was 24 hours prior to the meet. In some federations, it can be 2 hours before the meet. At check-in, you get your rack heights for squat and bench, give your opening lift numbers, present all of your clothing and equipment for approval, and weigh in.

Meet Day

Going into my first meet I had three main goals:

  1. To not get injured while still pushing to do my best.
  2. To be open and observant.
  3. To have fun and enjoy the experience.

I was up nice and early and full of excitement! I ate a familiar large breakfast with good carbs and protein as it would be at least a couple of hours until lifting began. I had prepared extra easily digestible food for the day and had all my gear packed and ready to go the night before. Once we arrived at the venue, there was equipment set up behind the platform for warming up.

My first first lift up was squats. I walked up to the bar and the first thing I noticed was there was no mirror in front of me! I didn’t realize until that moment that I had practiced all of my squats in front of a mirror at the gym and wasn’t sure if I was more dependent on it that I’d realized. It didn’t turn out to be a big deal, but just something to note. It is recommended that you chose an opening weight that you are sure to be successful with, a weight you could easily lift for three repetitions . This sets you up with confidence. You get three attempts at each lift. I was successful at all three squat attempts and since my last lift set a provincial/national record, I was given a fourth lift, which was also a success! My day was off to a great start.

My second and third lessons of the day were about to be learned. Next up was bench press. In bench press, you can have someone lift the bar off the rack for you or lift it off yourself. I had someone lifting it off for me but when I got to the platform, he didn’t show up. I gripped the bar and waited and he finally came running and lifted the bar off for me. Because I had been gripping the bar for about 45 seconds before lifting and my concentration was broken because I didn’t know what to do when he wasn’t there, I failed the lift. I didn’t realize I could just take the bar myself and with my opening weight it likely would have worked out just fine. During my next attempt, I did my opening weight again but I was so anxious to get the lift, I jumped the first command! I only had one more chance to have a successful bench press. I did some breathing exercises and calmed myself down while I waited for my next turn and was even mentored by a wonderful lady who was there coaching other competitors. The third time was a charm for my opening lift. The lift was quite a bit under my one rep max and still set a provincial/national record, so I was given one more lift to increase that record and it was a good one. Whew!

Then it was on to the last event—deadlift. I had two great lifts and on my third attempt, I made a slight up/down motion with my shoulders at the top of the lift which disqualified the attempt. Another lesson learned, but also another record made with the deadlift.

All in all, I feel like the day was a success.

I had fun, didn’t get injured and learned the most from the mistakes I made. I can say that I was impressed by the culture and encouraging atmosphere of the meet—the athletes, coaches, and judges were all so friendly, helpful and supportive.

If you are considering your first powerlifting meet, I say go for it. Don’t wait! There is no prerequisite strength requirement. Anyone can start powerlifting—it doesn’t matter when or where you start. The important thing is to do it.

Competing in my first powerlifting meet was a rewarding, empowering experience for me. Will I do it again? Yes!

Categories
Fitness

10 Ways to Stay Active During the Workday: Tips for Desk-Bound Women

In the journey towards a healthy and balanced life, especially for those of us navigating the nuances of midlife, staying active throughout the workday presents a unique set of challenges. The sedentary lifestyle that comes with desk jobs can often seem like a barrier to our fitness goals. However, with a little creativity and determination, incorporating movement into your daily routine is not only possible but can be a delightful break from the monotony of sitting. Here are ten strategies for desk-bound women looking to stay active and maintain wellness at work.

1. Start with a Morning Stretch:

Engaging in a series of stretches or a brief yoga sequence can significantly improve your flexibility and circulation. It prepares your muscles for the day ahead and helps alleviate any stiffness from sleeping. Focus on full-body stretches that target your back, neck, arms, and legs. This not only enhances your range of motion but also sharpens your mental focus, setting a positive tone for the day.

2. Schedule Walk-and-Talk Meetings:

Instead of sitting in a conference room, suggest walking meetings for one-on-ones or small groups. This innovative approach not only breaks the sedentary habit but also promotes creative thinking and problem-solving. Walking side by side can make conversations more productive and foster a more collaborative atmosphere.

3. Utilize Your Lunch Break:

Dedicate at least part of your lunch break to physical activity, such as a 20-30 minute walk. Besides adding a significant number of steps to your daily goal, walking after a meal is the perfect opportunity to mentally detach from work, reducing stress and boosting your mood for the afternoon tasks. It also aids digestion and helps control blood sugar levels. In fact, research indicates that taking a light walk after a meal is more effective at reducing blood sugar and insulin levels than just standing up.

4. Create a Mini Desk Gym:

Equip your desk with small, portable exercise tools like resistance bands, a hand strength trainer, or a small hand-held pedal exerciser. These allow for discreet strength training and can be used for leg extensions, arm curls, or grip strengthening exercises. It keeps the blood flowing and muscles engaged, even while you’re on calls or reading emails.

5. Opt for a Standing Desk:

Standing desks or converters enable you to easily switch between sitting and standing, reducing the risks associated with prolonged sitting, such as heart disease and obesity. Alternating between standing and sitting helps maintain energy levels, improves posture, and can even increase productivity.

6. Take Mini Movement Breaks:

Every hour, take a minute or two to perform simple exercises or stretches. This can include standing up and doing a series of body stretches, walking around the office, or even performing a quick set of squats or lunges. These short breaks reduce muscle tension and can significantly boost your energy and focus.

7. Incorporate Desk Exercises:

There are several exercises you can do right at your desk, with minimal
space and no equipment. Try seated leg lifts for lower abs, desk push-ups to work the chest and arms, or chair squats to engage your legs and core. These desk exercises can help keep your muscles toned and relieve the physical stress of sitting.

8. Stay Hydrated:

Keeping a water bottle at your desk serves as a constant reminder to drink water throughout the day. Proper hydration is essential for maintaining energy levels, focus, and overall health. Research also shows that well-hydrated adults face fewer chronic health issues and enjoy longer lifespans. Plus, the additional walks to refill your bottle and take bathroom breaks naturally increase your physical activity during the day.

9. Engage in Active Commuting:

Consider walking, cycling, or even rollerblading to work if feasible. For those who drive or use public transit, parking further away or getting off a stop early can significantly increase your daily step count. This not only adds a considerable amount of physical activity to your day but also helps reduce carbon footprint and can save on transportation costs over time.

10. Join or Start a Wellness Challenge:

Participating in a wellness challenge with colleagues can be a great motivator. Whether it’s a step challenge, a hydration challenge, or a weekly workout goal, having a group to share progress and successes with can significantly enhance your commitment to staying active. These challenges also foster a sense of community and support, making the journey more enjoyable and less isolating.

To Wrap It Up

In the quest for a healthy and balanced life, especially during midlife, maintaining physical activity while working a desk job can be challenging. However, with some creativity and determination, incorporating movement into your workday is not only possible but also enjoyable. By implementing these ten strategies, you not only stay active but also help create a healthier and more vibrant work life.

Categories
Fitness

Embracing Everyday Strength: The Joy of Functional Fitness After 50

Welcome to the world of functional fitness – a journey that is less about sculpting the perfect body and more about enriching your daily life with strength and vitality, especially as we celebrate our 50s and beyond. If you’ve ever found yourself wondering, “What exactly is functional fitness, and how does it differ from the gym workouts I’m used to?” then you’re in for a treat. Let’s unravel the magic of functional fitness and discover how to weave it seamlessly into our everyday routines.

Understanding Functional Fitness: More Than Just Exercise

Functional fitness is the star of the show when it comes to practical strength and mobility. Unlike traditional fitness regimes that often focus on isolating specific muscles, functional training is all about harmony and integration. It prepares your body for real-life activities, making daily tasks easier and reducing the risk of injury. Imagine bending to pick up your grandchild or carrying groceries with ease – that’s functional fitness at work.

Functional Fitness vs. Physical Fitness: A Symphony vs. Solo Performance

While physical fitness might conjure images of treadmills and weight machines, functional fitness is the orchestra of the exercise world. It’s holistic, targeting multiple muscle groups simultaneously and mimicking everyday movements. This approach not only enhances your overall strength but also improves balance, agility, and coordination.

Decoding the CrossFit Confusion

CrossFit, often in the limelight for its high-intensity workouts, is indeed a form of functional fitness, but they’re not entirely synonymous. Think of CrossFit as a specialized branch under the big functional fitness umbrella, known for its community aspect and competitive edge. However, functional fitness is broader and more adaptable, especially suitable for those in their golden years.

Top Functional Fitness Exercises: Your Daily Dose of Strength

So, which functional training exercises are the most effective? Here are some quintessential examples:

Squats: The ultimate movement for leg strength and stability.
Lunges: Ideal for lower body strength and balance.
Push-ups: A great way to enhance upper body and core strength.
Deadlifts: Perfect for improving posture and back strength.
Planks: Excellent for core stabilization and endurance.

These exercises mimic everyday activities, like lifting, reaching, and bending, making them practical and purposeful.

Crafting Your Functional Fitness Routine

Structuring a functional workout routine is like creating a recipe for well-being. Start with a warm-up to get your heart rate up and muscles ready. Then, mix in a variety of the exercises mentioned above, focusing on smooth, controlled movements. Finish with a cool-down, including stretches to improve flexibility. The key is consistency and adaptability – adjust the intensity and duration to suit your body’s needs.

Data-Driven, Research-Backed Facts

Better Balance: One study in the British Medical Journal highlights the importance of functional fitness for better balance, increased participation in daily activities, and lower risk of falls.

Improved Cognitive Function: Research published in the Frontiers in Psychology found that functional fitness, due to its multidimensional approach, can significantly improve cognitive function in older adults.

Enhanced Quality of Life: Studies show that functional fitness exercises lead to an improved quality of life and movement, particularly in older adults, by enhancing daily living activities.

A Life of Functional Empowerment

Embracing functional fitness is more than just embracing a workout; it’s about embracing a lifestyle that celebrates our bodies’ capabilities at every age. It’s not about chasing the fountain of youth but rather about cherishing the strength and wisdom that come with experience. As we integrate functional fitness into our daily lives, we open the door to a world where every step is stronger, every reach is higher, and every day is an opportunity to live our best lives. Remember, every move in a functional workout gets you closer to a more vibrant, empowered you.

To Wrap It Up

The world of functional fitness, where the focus is less on sculpting the perfect body and more on enriching your daily life with strength and vitality. Functional fitness is about harmony and integration, preparing your body for real-life activities and making daily tasks easier while reducing the risk of injury. It’s like an orchestra, targeting multiple muscle groups simultaneously and mimicking everyday movements, improving not just strength but also balance, agility, and coordination. Crafting a functional fitness routine is like creating a recipe for well-being, focusing on consistency and adaptability. Research shows that functional fitness can lead to better balance, improved cognitive function, and an enhanced quality of life, particularly in older adults. Embracing functional fitness is embracing a lifestyle that celebrates our bodies’ capabilities at every age, cherishing the strength and wisdom that come with experience. It’s a journey towards a more vibrant, empowered you, where every move in a functional workout brings you closer to living your best life.

Categories
Fitness

What’s the Story on Cardio?

What’s the Story on Cardio?

Many of us spent decades doing too much cardio and not eating enough to fuel our bodies – certainly not enough for muscle growth, let alone fat loss.

So – should you be doing cardio and if so, how much?

I personally love cardio – within reason. Even during my build phase where I’m eating more to build muscle and focusing on lifting heavy in the gym, I complete at least 4 cardio sessions of a minimum of 20 minutes a week. I do at least the same during my maintenance phase. Cardio is important for heart health, especially as you age. I also like the way I feel when I complete a ride. I keep my heart rate, on average for the ride, between 70-75% of my max rate.

During a cut, where I’m working to lose body fat, my coach slowly increases my cardio, generally by 5 minutes a week (this is part of the reason a well thought out cut takes so long) and, over the months of my cut, I generally increase days so that I’m doing 60 minutes of cardio 7 days a week (in addition to my weight training).

Once I’ve reached my goal weight (or its show time!), we slowly reverse that cardio (i.e. reducing by 5 minutes a session) over a similar period so that my body can slowly adjust to the change.

Cardio is a great tool to help with fat loss, but it’s not the answer alone. Fat loss is accomplished in the kitchen. It’s following a macro based nutrition plan that is the key to losing body fat, but cardio (and steps) are great tools to assist in that goal.

So don’t get rid of the cardio – use it wisely as an important tool in your tool box to achieve your goals.

Categories
Mindset

Changing your Mindset Comes First!

You’ve heard me say that you need Macros, Muscles and Mindset to transform your body and your health, but the macros and muscles won’t get you to your goal if you don’t change, or at a minimum, become aware of your mindset and the limiting beliefs that get in the way of lasting, sustainable transformation.

I continue to be reminded of this fact by both my clients as well as those who inquire about coaching and then choose not to move forward. This is because committing to changing your mindset and getting past your limiting beliefs, going from a closed mindset to a growth mindset, is a big job and a daunting task.

There are those who would like to make the commitment to putting their health first, but are not ready to go “all in” on the work that one needs to do to make these changes.

What does it mean to have a growth mindset? It means you’re open to doing things differently – tracking macros, weighing and measuring food, taking your own measurements regularly, developing the discipline to commit to a training program and sticking with it. Remember, age is no excuse. You can absolutely get for over 50, or 60 or 70 for that matter!

I’m sure you know that the definition of insanity is doing the same thing over and again and expecting a different result. Change is the key as is “getting comfortable with being uncomfortable” which is often the initial result of change.

I want to take a moment to give a HUGE SHOUT OUT to all my clients who have all made the commitment to putting their health first, to making themselves a priority and for being willing to make often scary changes to their lifestyles with the focus on getting strong, fit and healthy and to live with joy and vitality.

No one, especially me, expects perfection. I expect consistency, an ability to make mistakes and learn from them and some grit and fortitude to get through the hard parts. It will be SO worth it in the end!

P.S. If you are ready to make that commitment to yourself, check out our coaching page to learn more.  You can also download a coaching application and info sheet. Isn’t it time you made yourself a priority and started your transformation to a strong, fit body and vibrant life? Its not too late. You are not too old. It’s your time to EMERGE a your very best self.