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Fitness Mindset Nutrition

Do You Have An Athlete’s Mindset?

It’s interesting how my view of myself has changed over the years, in particular as it relates to how I see myself and my physical activities. I vividly recall the first time my coach called me an “athlete”. I vehemently shook my head and said “no.” I thought of my husband, Elliot, the ironman triathlete and said, “Elliot is an athlete. I just work out.” “Oh no,” my coach countered. “If you want to BE an athlete, you must THINK like an athlete. Athlete’s have an athlete mindset.”

As Coach Melissa McKenzie (@betteroffdeadlifting) put it in her “Developing Your Inner Athlete and Coach” talk which I attended during my time with The Wonder Women training program, “If you believe you are an athlete, if you see yourself as your own best safety net or coach, you won’t resist the behaviors (or habits) that guarantee lasting transformation and continued growth.” Melissa acknowledged that changing your identity is harder than changing your behavior, but it is the real secret to long-term success and staying fit, especially staying fit over fifty.

Shocking as it is, 95% of all people who struggle with their weight fail to maintain their weight loss once they do achieve it. 95%!!!! Why does this happen? Because while they are able to change their behaviors in the short term, they don’t invest in changing their identity. Seeing myself as an athlete means prioritizing the habits that support my athletic pursuits, including eating a healthy, macro-based diet comprised mainly of whole foods, making room in my schedule for training, continuously working on my mindset, and getting enough sleep.

Choosing to identify as an athlete and embracing an athlete’s mindset gave me the drive, determination, and focus to work on my core lifts over and over to improve my form. I had to get comfortable with being uncomfortable. Тhis shift started in my 60’s, a time in my life when I was otherwise pretty darn comfortable – in my career, with my friends and family. Daily challenges that caused discomfort were sparse but I was determined to become the athlete I knew I wanted to be.

Deciding to challenge myself BIG TIME by starting an over 50 workout program focused on strength training, including some exercises I had never heard of before (hello, hip thrusts!), was no small task. It’s uncomfortable to struggle with a squat or deadlift or hip thrust at any age, but it’s even harder when you haven’t faced a significant challenge in a while. That is where your grit and determination truly makes a difference, because after all – mindset is everything. It took me two long years of working out 5 days a week, every single week, to reach a point where I was satisfied with my form in the major lifts (bench press, squat, deadlift, hip thrust). Lifting heavy is one thing, but lifting heavy with proper form is a whole different ball game and is one that most workouts for women over 50 do not emphasize enough. It was one of the hardest, most discomforting things I’ve ever done but also one of my proudest accomplishments.

If you don’t see yourself as an athlete yet, but are headed on a fitness journey, I suggest you start today by looking in the mirror and saying “I AM AN ATHLETE”. It may be hard at first, but keep it up. Equally important, if you haven’t already, start cultivating behaviors that support this mindset outside of just training like planning your meals with a focus on balanced macronutrient vs micronutrient profile to nourish your body for muscle growth and/or fat loss, making sleep a priority, and making a non-negotiable agreement with yourself to get your workouts in. Start with what aligns best with your fitness level and fits into your schedule and as your fitness level improves, you can add more physical activity or take on bigger challenges, depending on your goals. Remember, changing your identity to see yourself as an athlete will not happen overnight, but if you stick with those habits and change your behaviors to support this new mindset, it WILL eventually happen. You need to be consistent, not perfect, and give it time. Athletes stay focused, they’re patient, and they do the work to reach their goals. You can be that athlete too!

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Fitness

13 Benefits Of Weight Training After Age 50

Did you know that up to 80% of men and women in their 50s and older have too little muscle and too much fat? This imbalance often leads to obesity and complications like low back pain, arthritis, stroke, heart disease, high cholesterol, high blood pressure, diabetes, osteoporosis, and various types of cancer. It’s just a bit horrifying, isn’t it? The good news, however, is that muscle loss is reversible at any age through resistance training. This form of exercise is especially beneficial for women over 50 because the rate of muscle loss nearly doubles after this milestone. This is where Weight Training Past 50, authored by Wayne Westcott and Thomas Baechle (former NSCA president and cofounder) can be a valuable resource. Their book explores 13 benefits of weight training, focusing on muscle building, alongside key benefits like enhanced metabolism, fat reduction, and hypertension control. It is a great guide for anyone looking for more information on strength training for women over 50 to inspire a newfound sense of confidence and empowerment in their physical abilities.

  1. Rebuilding Muscle. A number of studies have shown the effectiveness of moderate resistance training in restoring muscle mass in older adults, making it an important part of getting fit over fifty. Even a modestly timed routine, practiced 2 – 3 times weekly, with each session lasting 20 – 40 minutes, can aid muscle tissue regeneration in adults aged 50 to 90. According to Westcott, the majority of researched routines within some studies have led to a muscle gain of 3 – 4 pounds over a duration of 3 – 4 months.
  2. Revitalizing Muscle Cells.  Westcott asserts that circuit-style strength training, typified by brief rest periods between consecutive exercise sessions, can improve the quantity and functionality of mitochondria (organelles found in most cells which are responsible for energy production). The encouraging outcomes from this approach have led scientists to believe that resistance training can potentially counteract declines in muscle tissue as the body changes with age.
  3. Reducing Fat. As we age, fat tends to build up even though dietary habits may not necessarily have changed. The good news is, some current research indicates that resistance training can help decrease the overall body fat ratio, the total amount of fat, and even the stubborn abdominal area, making exercise a great path to being over 50 and fit.
  4. Recharging Metabolism. Resistance training uniquely affects a person’s metabolic rate. It not only escalates energy use while exercising but also during muscle recuperation and regeneration which can extend up to three days following an exercise session.
  5. Improving Blood Lipid Profiles.  Nearly 50% of adults in the U.S. suffer from suboptimal blood lipid levels, which amplifies their chances of developing cardiovascular disease. However, consistently engaging in strength training can yield beneficial outcomes. It can reduce triglycerides by 11% – 18%, lower LDL (harmful) cholesterol by 13% – 23%, and boost the HDL (beneficial) cholesterol by 8% – 21%.
  6. Reducing Resting Blood Pressure. High blood pressure, or hypertension, is a major contributor to the risk of heart disease, which affects approximately 30 percent of adults in the U.S today. However, according to Westcott, research demonstrates a marked decrease in resting blood pressure after engaging in strength training, be it circuit-style or traditional, for a period of two months or longer. This finding is particularly important for those questioning how to stay fit over 50, as individuals in this age group are more likely to suffer from hypertension and may benefit from strength training routines.
  7. Enhancing Postcoronary Performance.  Resistance training can be an effective tool for older adults with a history of cardiovascular health issues. It helps to achieve and maintain a healthful body weight, promotes muscle growth and strength, and expedites the healing process following heart-related incidents. Thus, this type of exercise optimizes overall physical capabilities and nurtures a person’s confidence in their abilities, making it clear why strength training is important.
  8. Resisting Diabetes. According to Westcott, individuals who manage to keep their weight in check and build a significant amount of muscle strength reduce their risk of being diagnosed with type 2 diabetes. Research evidence supports the fact that engaging in strength training for a few weeks can lead to balanced blood sugar levels and better insulin regulation.
  9. Decreasing physical discomfort.  Many people dealing with lower back pain find relief through strengthening these specific muscles. Additionally, resistance training has demonstrated its effectiveness in aiding those who suffer from conditions such as fibromyalgia and arthritis.
  10. Increasing Bone Density.  Due to changes in the body with aging, a decline in muscle strength is often accompanied by bone loss. Thankfully, engaging in strength training is known to boost both muscle and bone density. Remarkable growth in bone mineral density can be observed after practicing regular exercises for a few months. In Westcott’s view, consistent resistance training is the optimal approach to building a sturdy and resilient musculoskeletal system.
  11. Reversing physical frailty. Westcott emphasizes that age is no barrier to the benefits of strength training, even for those significantly over 50. He suggests that moderate bouts of exercise can help the elderly restore their physical prowess, fitness levels, and vitality. This could mean spending less time seated in a wheelchair and more engagement in activities like cycling and walking.
  12. Enhancing Mental Health. Westcott’s extensive research on the psychological shifts tied to routine resistance training reveals marked improvements in areas such as tension release, calmness, rejuvenation, fatigue reduction, self-perception of physicality, and depression management. His research further shows that both adults and seniors exhibit an improvement in mood stability and an increase in positive engagement, demonstrating the value of a structured regimen.
  13. Combating Cancer. Adult cancer patients have been found to respond positively to strength training. This activity can contribute to a range of fitness and health improvements throughout and after their treatment cycle.  Such benefits include enhancements in body composition, muscle fortitude, fatigue management, and improved overall physical capacity. In particular, patients in recovery from breast cancer treatments can experience improvements in shoulder movement by engaging in a routine that focuses on weight lifting for women specifically.

All of the reasons above support the idea that regular weight training is the cornerstone of maintaining a healthy, active, fit, and joyful lifestyle as you age.

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Fitness Member Spotlight

Community Member Spotlight: Meet Pamela Kolawole

Pam and I met through the wonderful social media community that has grown around midlife women reclaiming their health and fitness and redefining what it means to age in good health, with vitality and joy. I asked her to be my first spotlighted Silver and Strong community member. Her story is below and its so inspirational! Yes – many of us have changed our health and wellness status, but not as many women are able to do it on their own like Pam did. Her story is below. Please enjoy and be inspired!

My journey started in 2022. I was turning 60 and wanted to get a clean bill of health or convince myself that I was going to live healthy forever.  So I went for a health checkup. Mind ya’ll, I work for a prestigious hospital, and I am aware of critical health care signs. In my case, I chose to be ignorant.  I met my new primary care physician. She was younger and much more educated than I was. Her practice was focused on woman’s health with a concentration in cardiac/obesity.  Within minutes of our meeting, she not only saw that was I depressed at close to 62 lbs. overweight, but saw that I was digging myself into an early grave. I was working 12 hour shifts and eating a SEE FOOD diet (If I saw it, I ate it!). After reviewing my labs, she expressed concern about my high cholesterol and troubling issues with my cardiac labs. My A1C, was 7.2, which made me pre-diabetic.   YIKES! It hit me that I was a walking time bomb and I had turned a blind eye to all the signs. In addition, I had no physical symptoms of what she saw, other than knowing I was overweight.

She immediately wanted to start me on several prescription drugs. I wasn’t willing to take that path.  I agreed to a compromise of the cardiac meds only.  We agreed that I would check my blood sugar and blood pressure 2x daily and if there weren’t positive changes within 2 months, then I would take the rest of the meds she wanted to prescribe. This reality check scared the crap out of me. It was the wake up call I needed and was the catalyst of my change.

Those changes started immediately. I went home, cleaned all the unhealthy food out of my fridge. Each day, I focused on eating a healthier diet. At the same time, I realized I was very physically unfit and unable to move as I wanted.  I was a prisoner in my body.  So, I started walking in the pool perimeter, 30 min a day.  I started packing my breakfast, lunch and snacks for work, filled my water jug from the bubbler.  This went for a number of months. When I went back to see my doctor, she was pleased I was down 29.8 lbs. My blood pressure was entering a normal range and my A1C was moving in a positive direction.  I felt amazing! I joined a gym started moving more, riding a stationary bike, rowing, and I took a long look at my life.

My night shift hours were killing me.  I did the big switch, from nights to days. I instantly felt better! I realized that the night shift was slowly killing me and the extra money did not make up for the damage to my health and well being. I needed sleep and sun.  By January/February, I found Ilene (@silverandstrong) online through another influencer.  I started cleaning up my diet even more – reading labels, being more aware of how my body reacted to foods.  I realized that even though my eating habits were better than before I lost any weight, they were still not as healthy as I wanted them to be. I started to journal my food, when I ate, why, how I was feeling, the choice of foods I ate.  I learned you can’t exercise away a horrible diet.  I needed to balance my foods, hence learning about macros. I am learning this science behind macros and am very new the concept. I’m doing my best with the help of many others in social media and from books.

I’m far from perfect, but I’m a work in progress and I enjoy learning.  I’m stepping up my goals month by month, adding weightlifting, strength training, and stretching daily.  I know with the help of such a genuine community of women and the guidance of the pros, I will get there, I will become the best self I can be.

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Mindset

How Do I Know My Style? Fashion Over 60

By Pat Light

@fitandfashionableover60

If you are like me, your style has changed as you have passed through different stages of life. What I wore as a young mom was very different to what I wore mid-career and what I wore mid-career has changed drastically as I entered retirement. My style confusion was compounded by a health and fitness transformation, at 61, and I came out the other side of that 36 lbs lighter, with muscle I never imagined I could develop. So, entering a new stage of life, with a new body I am still getting used to, how did I decide what my new style was?

3 Word Method
The 3 Word Method has been popularized by Allison Borstein a California based stylist (@allisonbornstein). The 3 Word Method essentially helps you to distill your style to three adjectives. Don’t worry we all have style, and it is usually lurking in your closet. The 3 Word method not only will help you identify your style, but help you cultivate your style going forward.

You can find your first style word by going through your existing cloths and pulling out the clothes you wear most often. It helps to pull them out and lay them on you bed to look at them without the noise of all the other clothes in your closet and drawers. Remember, these are not your favourite things, but the things you wear most often. When I did this, I found that the clothes I wore the most were unfussy. For example, I have a lot of different styles of black or blue jeans, with white jeans in the summer. My tops were either cotton or linen one colour t-shirts, oversized sweaters, or long shirts. I had a few blazers left over from suits I wore to work. Anything with a pattern was usually two colour such as black and while or blue and white. The only thing that differed from this trend were my shoes which seemed a bit more edgy, with patterns, colours, and adornments (buckles and studs), but in general I would say my clothes represented a classic style with a nod to comfy. So, my first word is Classic.

The next step is to identify your aspirational word, essentially what do you want your style to be. You can find this by using Pinterest and identify styles that appeal to you, or by following people on Instagram who’s styles appeal to you. When I look at the styles I liked on my Pinterest boards, I see that same classic style in the clothes I wear more often, but that I am also pulled towards a bit of edginess, much like my shoes. Edginess doesn’t have to be full on punk, but can be added in small bits like a statement coat or shoes, at least for me that is what I am drawn to. Maybe you are drawn to a romantic look with ruffles or a boho look even though you don’t see this in your current wardrobe. So, my second word is Edgy.

The third word is your emotional word, how do you want to feel? Feeling words could be sophisticated, rebellious, glamourous, playful, casual. These feeling words are defined by you, one person’s glamorous can be different from another. I must admit my feeling word is a combination of wanting to feel relevant, in that I don’t want to blend into the background, but also a little cool, a mature cool. So, I am choosing Cool as my third word.

In the photos below, you can see how I interpret my 3 words for my own style. Black and white, classic, raw edge cropped jeans and waistcoat, edgy, and I feel appropriately cool for 63. So now that you have your three words, you can start to curate your wardrobe by pulling pieces of clothing together that reflect your three words. We will talk about curating your wardrobe in the next newsletter.

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Nutrition

Start Your Day Off With Chocolate That Is Good For You!

Chocolate protein muffins (regular recipe):

  • 3 scoops of your favorite protein powder
  • 18 tbsp. Unsweetened vanilla almond milk
  • 6 tbsp. Sugar free chocolate chips
  • 3 tbsp. Coconut flour
  • 6 tsp. Cocoa powder
  • 3 egg
  • 3 tsp baking powder.
  1. Preheat oven to 350 degrees
  2. Stir dry ingredients together.
  3. Mix wet ingredients together.
  4. Add wet to dry and mix well.
  5. Put in muffin tin.
  6. Bake for 9 minutes or until the tops are set but inside is still soft.
  7. Let sit for 3 minutes and then remove from tin.
  8. Makes 12 muffins

I usually double this recipe and make 2 dozen as I eat 3 for my Meal One every morning along with a scoop of chocolate collagen protein powder that I add to my coffee with 1 tbsp. half and half and a tsp of Laird Superfood.

These remain a staple in my diet. I hope you enjoy them too!