I just turned 60 but started Olympic weightlifting in my late 50’s. I had complete hip replacements (right hip at age 58 and left hip at age 59) and then returned to the sport. I’m working up to previous personal records for both the snatch and clean & jerk. Snatching is the hardest skill I’ve … Continued
Time for some tough love… Women who don’t lift heavy weight can expect to lose 3% of their muscle mass every decade after age 30, and up to 50% of their muscle mass by age 80. 10.1097/BOR.0b013e328358d59b The national center for health statistics says only about 26.9% of women strength train. So 73% of you … Continued
Are you sitting on the sidelines? Because you’re not comfortable doing new things or going to new places? Being physically fit gives you the freedom to enjoy so much more in life. Whether that’s enjoying life at home or exploring the world… You’d be surprised at the compound effect of small efforts over time. Don’t … Continued
Motion is lotion…. And, if you don’t use it, you’ll lose it! *Not to be confused with when you made a face and your mom told you it’d freeze like that… I digress… Since having both hips replaced, I’m always looking for creative ways to stay mobile. This movement opens the chest, shoulders and hips, … Continued
Not sure how to set up for a Bulgarian split squat? Remember, it’s the same set up whether you elevate your back foot or place it on the floor. Here’s the progression: Start with bodyweight with back foot on the floor to establish balance and range of motion. Then elevate the back foot and do … Continued
Don’t feel like working out? Me neither (some days). Instead, I’ll choose to move a little with… Simple mobility… A walk… Or a movement snack… What’s a movement snack you ask? These are short ‘do anywhere’ mini-workouts for those busy days… I’ve got six of them for you here: https://shawnak.securechkout.com/movement-snacks You’ll usually feel more energized … Continued
Exercise is for fun & function. Exercise is to maintain & build muscle & bone density, a bonus is calorie burning and some initial weight loss for beginners. Paying attention to nutrition (stress, sleep, NEAT) are for weight loss. Don’t assume your exercise ‘isn’t working’ because the scale isn’t moving. Exercise is probably doing what … Continued
Snatching is the hardest skill I’ve EVER tried. I’m 60 but started Olympic weightlifting in my late 50’s. I had complete hip replacements (right hip at age 58 & left hip at age 59) and then returned to the sport. Currently, I train alone with a remote coach. I’m scared ALL THE TIME, but I … Continued
Don’t work so HARD at the wrong things. It’s CONSISTENCY with the RIGHT things that count. Let me help you optimize the simple things (that you’re probably ALREADY doing) to lose your menopause belly. Join me for a free week of coaching with my 5 Day Mini Menopause Challenge. You’ll gain valuable information to apply … Continued
The holiday season makes it difficult to fit in exercise… But it’s FREQUENCY of exercise that’s more important than duration. So you can always fit fitness in – if you lower the bar! You don’t always need an hour long session, sometimes just a few minutes will do. Here’s a 10 minute bodyweight workout that … Continued