You’re not too old. It’s not too late. You can still build muscle, well past age 60. 10.3238/arztebl.2011.0359 In fact, resistance training is the medicine to: mitigate frailty preserve quality of life restore independent functioning in older adults at risk of frailty 10.1139/apnm-2016-0226 So find a way to enjoy some kind of resistance training 2-3 … Continued
Ever fall into a vat of ice cream or found your hand at the bottom of a chip bag without even realizing it? Maybe you’re an emotional eater? Try this… Make a plan before emotions are triggered. What ELSE could you do other than eat? If this…Then that… For example: If you get upset with … Continued
Here’s a surprise answer… Stop doing ANY exercise to lose weight. Exercise to: * for fun! * build strength * maintain or increase lean muscle * enhance joint health * improve bone density * improve insulin sensitivity * boost heart health * improve mental well-being Yes, exercise burns calories, but that’s just a side benefit … Continued
You do NOT need to cut back on carbs to achieve your weight loss goals in menopause! But, if you’re looking to increase your protein intake, this recipe is helpful. Plus, it’s pretty tasty! 2 whole eggs 1 cup 2% cottage cheese spice of choice (I used ‘Everything Bagel) Blend, pour onto parchment paper Bake … Continued
Now here’s some good news! While the original Women’s Health Initiative (WHI) has been debunked for years now, it’s wonderful that this information is being distributed to the general public. Thank you to the Washington Post for doing women a huge service to overcome the fear of menopause hormone therapy (MHT). https://www.washingtonpost.com/wellness/2024/05/01/menopause-hormones-hrt-safety-whi/ While MHT isn’t … Continued
A few tweaks may be all you need to drop those extra pounds. You probably don’t need to change everything, in fact, the LESS you change, the easier it will be to stick with your plan. Maria was SO frustrated until she got some outside eyes to see the blind spot in her nutrition. You … Continued
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
Ever wonder where the years go? Presently, I couldn’t be happier with life, even though it turned out differently than I anticipated. If I were to offer any advice, it’s to ‘put on your own oxygen mask first’, self care is more important than you may give it credit. I’ve always prioritized my health and … 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