Cardio is getting a bad rap, but heart disease is the leading cause of death for women. So, don’t toss out ‘cardio’ completely, even if you hear it jacks up your cortisol levels (it won’t). In fact, cortisol is normal and necessary. There is actually no evidence to support the claim that cortisol fluctuations in … Continued
Train your legs! A twin study showed women with stronger legs had better cognitive function and larger brain volumes, especially in memory regions like the hippocampus. https://pmc.ncbi.nlm.nih.gov/articles/PMC4789972/ The research found: Great leg power = larger brain volume Better leg strength = better cognitive resilience Strong legs may slow brain aging Yet ANOTHER reason to resistance … Continued
Whether you’re in your 40’s or 80’s… You’ve never been as old as you are right now. Which might be a reason to go sit down… But, you’ll also never be as young as you are this moment… So maybe that thot will remind you to go do that thing. Whatever you’ve been putting off. … Continued
Learning how to delay gratification is a useful skill. One way you can do this with nutrition, particularly when you want a snack (that you might not need) is by setting a 5 minute timer. If you can put TIME between you and a potentially unhealthy snack, you will likely make a better choice. Instead of … Continued
If you get bored with exercise from time to time… Congratulations! It’s proof that you’re sticking with it…even when it’s not shiny & new… You’ll have good & better days working out. The only regret about exercise you’ll have is if you stop doing it. So workout, even if you’re bored. Your future self will … Continued
As a health & fitness expert, these are the supplements I got asked about this week alone… Berberine? Tart cherry? Ashwagandha? Probiotics? My answer to all of them? Don’t ‘major’ in the minors… . No supplement will make much difference unless you have the basics covered. What’s most important for optimal health and weight management?: … Continued
Are you triggered by the scale? If weight loss is your goal, the scale is ONE tool in your tool box. The number on any given day isn’t necessarily an accurate indication of weight. It’s best to take an AVERAGE of your weight over a week (or even longer). So MORE data points are better … Continued
A deep V squat, which most of us could do as children, will help develop and maintain hip, knee and ankle mobility. Struggling? 1. Hold onto something to take some of your body weight 2. Raise your heels if ankle mobility is limited 3. Add a small rolled up towel behind each knee to ease … Continued
Food tracking is not infallible in helping you eat appropriate food quantities. This is why learning to listen to your body is so important. With practice, your body will tell you when it’s satiated. In the meantime, food tracking is its own education so that you learn to fuel yourself with adequate calories, protein, fiber … Continued
Where fitness is concerned, sometimes progress means holding your ground. If you’re maintaining a certain level of strength & skill level over time, this is PROGRESS. This is what I’m learning about my training as a 62 year old. Whether this is in the gym, in the pool, on a hike or on my bike, … Continued