Why You Need Muscle & How to Get It

Muscle mass can predict survival rate as we age. And, the QUALITY of your life depends on your muscle mass. Muscle is literally the fountain of youth and it becomes more important as you age. Sarcopenia (muscle wasting) is real. Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity … Continued

Can You Pass This Test?

Are you physically aging too quickly? This sit-to-rise test, developed in 1990, was supposed to be a predictor of longevity. The goal of the test is to get on & off the floor without touching hands to the floor or any other support. While the original study had some limitations, it’s still a good test … Continued

Knee Friendly Butt Lifting Workout

Sore knees? You can still get a leg friendly, butt lifting workout without aggravating your knees. Remember, You can’t spot reduce! But you can activate & strengthen your glutes & who doesn’t want a perky muscular bum? Do 30 seconds of each exercise: KB swings Single leg RDL weak side Single leg RDL strong strong … Continued

Don’t Exercise Alone!

Hate exercise? Don’t do it alone. You’re more likely to stick to it when you workout with a friend or a coach. Oka, R. K., King, A. C., & Young, D. R. (1995). Sources of social support as predictors of exercise adherence in women and men ages 50 to 65 years. Women’s health (Hillsdale, NJ), 1(2), 161-175. … Continued

Best Sleep Tip for Better Sleep in Menopause

Don’t listen to me! Listen to sleep expert & author of ‘Why We Sleep’, Matthew Walker. His number one sleep tip is to maintain the same schedule weekdays and weekends. No fun? Neither is sleep deprivation and the health risks related to it. In menopause, there are so many things out of your control, sleep … Continued

10 Reasons Your Weight Fluctuates

Don’t panic when the scale bounces around…That’s just what it does… There are PLENTY of reasons the number changes daily. Daily weighing provides MORE data points so you can understand your body better. Daily weighing also helps neutralize the number on the scale to JUST A DATA POINT. It’s not the weight each day that … Continued

The ‘Ole Lady’ Test

Losing your balance as you age is a very real issue. Can you do this ‘Ole Lady’ test? Your ability to maintain your balance decreases with age. This correlates with increased injuries related to falls also as you age. If you want to protect yourself from falling and continue to do all the things you … Continued

Bodyweight Foot Stool Workout

Life is about to get busy(er)! With the holidays around the corner, it’s good to have a few bodyweight ‘do anywhere’ workouts to lean on. Don’t discount the value of short bodyweight workouts to maintain and even build lean muscle. All you need is a foot stool, bench or sturdy chair for this. After a … Continued

Two Kinds of Fiber

What do a sponge and broom have to do with a healthy gut? They are like fiber in your diet. The sponge is similar to soluble fiber: it absorbs water in the gut it slows down digestion it makes you feel fuller longer Soluble fiber is found in fruit and vegetable pulp, oats, barley, legumes, … Continued

ADD Instead of Takeaway

Want to lose weight more easily? Change your mindset about weight loss. Think of what you can ADD vs takeaway. ADDING these things will make a huge difference in how you look & feel. -25g fiber per day (that’s a LOT of food!) -Resistance training -More sunshine More steps More sleep I cover all this … Continued