You don’t ‘need’ to lift heavy weights to benefit from resistance training. PMID: 28834797 But you DO have to challenge your body. So, if you’d like a challenge, without the ‘heavy weights”, try adding ECCENTRIC or PAUSED reps to your set. What’s an ECCENTRIC rep? Take a ‘moderate’ weight and lower the weight S.L.O.W.L.Y., possibly to … Continued
Turns out 10 bodyweight squats (every 45 min in an 8.5 hour window) might be more effective for blood sugar regulation than a single 30 min walk. *To be clear, this means you get up 10 times during the 8.5 hour period to do a set of squats* PMID: 38629807 *The study participants were overweight … Continued
PSA: Fitness is always waiting for your return if it’s fallen out of favour for you… And it’s never too late to get back into fitness. But like any relationship, consider ‘courting’ first – take baby steps and progress slowly, because if you jump right in hard and fast, you’ll pay the price with potential … Continued
It’s NOT too late to start resistance training. And by now, my hope is that you’ve heard and seen that study after study show the benefits, even the necessity, of weight training to age well. My clients Sharon, Judy and Susan are just a few of my clients that joined the party a little later… … Continued
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
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
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
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
‘I used to…’ are the saddest words… I used to be… I used to do… I used to be able… Yes, we are constantly evolving & change is inevitable… But there are some things that are worth holding onto. Like your strength… Like your mobility… Like your ability to TRY or keep trying… Even though … Continued