Let’s defy the stereotypes of aging. You don’t need to do what I do… But you should do SOMETHING to build/maintain muscle and bone density as you age. Start or start over. Run your own race. Just get going. I can help, let’s talk: http://lifestyle.shawna247.com https://www.ahajournals.org/doi/full/10.1161/01.CIR.101.7.828
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
It’s a fallacy that eating too little will cause weight gain. BUT low calorie eating over time will cause ‘metabolic adaptation’ – fancy speak to say your body gets more efficient at getting by on less calories. Then, when you eat a little more, your body thinks you’re in a surplus and UG! You’re gaining … 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
Don’t let your feelings decide… If you had to decide each day whether to do something hard, you may just put it off to later or ‘tomorrow’. That’s why I get in the ice bath daily without thinking – I made a promise that I’d do it every day for a month. Each morning, because … Continued
You’ll ALWAYS fall short when you compare yourself to your FORMER self. ‘I used to be able to do (xyz)…’ ‘I had endless energy’… ‘I had a super flat tummy…’ ‘I was a size 4…’ You have wisdom and talents now that you didn’t back then. Appreciate today because, even if you’re hating on yourself … Continued
Resistance training for the WIN! It’s now recognized by the American Heart Association as equally beneficial to cardiovascular exercise for heart health. https://www.ahajournals.org/doi/full/10.1161/01.CIR.101.7.828 So even though heart disease is the leading cause of death for women, optimal health can be achieved without prioritizing cardio over resistance training. In addition to protecting your heart, resistance training … Continued
It’s not the celebratory meal that’s your weight loss problem. When you have all the other meals dialed in: the birthday cake Christmas dinner the New Year’s Eve champagne insert food related celebration These don’t matter much. Here are my best tips for handling special occasions: Don’t stress Enjoy Focus on the friends/family Eat what … Continued
Are you getting 100+ grams of protein daily? Study after study confirm that protein is key to healthier aging (see below). Protein will: help manage blood sugar keep you fuller longer protect the muscle you have help maintain & build lean muscle can reduce hot flashes If you’re struggling to get enough protein throughout the … Continued