Have You Heard of ‘Joint Mice’ in Menopause?

NOT meant to be diagnostic! Have you ever heard of joint mice? A joint mouse is a loose piece of cartilage or bone tissue that floats freely through the joint. This can impede the movement of the joint. Who knew? I was happily doing bent over rows (legs loaded with knees slightly forward) when I … Continued

Who Says You Have to Slow Down in Menopause?

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

What’s the Best Weight Loss Exercise in Menopause?

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

How to Use Failure to Improve Your Health in Menopause

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

Shocking Numbers for Menopausal Women

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

What To Do When You Don’t ‘Feel’ Like Exercising…

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

Can You Do This Drill? (Even in Menopause)

Motion is lotion…. And, if you don’t use it, you’ll lose it! *Not to be confused with when you made a face and your mom told you it’d freeze like that… I digress… Since having both hips replaced, I’m always looking for creative ways to stay mobile. This movement opens the chest, shoulders and hips, … Continued

How to Do the Bulgarian Split Squat

Not sure how to set up for a Bulgarian split squat? Remember, it’s the same set up whether you elevate your back foot or place it on the floor. Here’s the progression: Start with bodyweight with back foot on the floor to establish balance and range of motion. Then elevate the back foot and do … Continued