Did you know that cardiovascular disease is the number one cause of mortality amongst women? How cardiovascularly fit are you? The YMCA 3-Minute Step Test is one of the fastest ways to check your cardio fitness—no equipment needed (just a 12-inch step). HOW TO DO IT 1. Step up-up, down-down at 96 beats per minute … Continued
It’s easier to maintain your weight than it is to lose it, at anytime, but especially in menopause. So here are 4 tips to avoiding weight gain over the holidays (OR anytime!): 1. Quantify where you are before the holidays… You could check in on the scale, use a measuring tape or try on a … Continued
Effective training doesn’t need to take hours… Got 5 minutes? Improve your push up strength with this EMOM. EMOM stands for ‘Every minute on the minute’ In just 5 minutes you can do 15 of your best push ups. Over time, you’ll be able to do 15 push ups in a row… Will you try … Continued
.This is habit stacking at it’s best! Clean teeth & happy feet. You’re already brushing your teeth… Why not fix your feet while you’re at it? Here are some benefits of daily foot rolling: Releases tight fascia (because ALL fascia cross at the bottom of the foot) Improves ankle mobility + calf flexibility Enhances balance … Continued
Feeling under the weather? Here’s a simple rule: Symptoms ABOVE the neck? (Like a mild headaches, sniffles) A moderate workout can be okay. Symptoms BELOW the neck? (Cough, fever, etc) Rest is best. (Now, if I only could take my own advice.) What to YOU do when you’re under the weather?
Feeling stressed or burned out? Get outside. Psychologists Stephen Kaplan & Rachel Kaplan, developed the Attention Restoration Theory (ART) which posits that your attentional capacities are often fatigued by the demands of daily life, particularly in urban & overstimulating settings. ART identifies two types of attention: 1. Directed Attention: This is the focused attention you … Continued
All that driving, typing & scrolling are shrinking your posture & causing pain… Here are a few shoulder openers to help you un-hunch, strengthen & move taller again. Just 5 minutes a day will make a huge difference over time!
Can you get up & down off the floor without using your hands? With age, it gets more challenging! Kudos to you Sheila! @grandma_moves made this mobility challenge look so easy! At 62, my bionic hips didn’t like the sit down & my arthritic toes didn’t allow me to do the same stand… But, quite … Continued
When you CHANGE YOUR MIND about who you are, you can BECOME THE PERSON YOU WANT TO BE… Because you can stick to the habits that will make you healthier. Becoming healthier really involves changing how you see yourself. Tell yourself: I’m the person who… Eats intentionally… Enjoys food at home… Food preps… Decides what … Continued
If your bladder, hips, knees or feet don’t enjoy jumping, these options can help…. And remember, even if you can only do the first progression, it’s better than not doing anything!… Think: all or something!… Jumping 10-20x twice daily with 30 sec between each set improves bone density (possibly more effective in premenopausal women)… https://journals.sagepub.com/doi/10.4278/ajhp.130430-QUAN-200 … Continued