One way to tell is if you can hold a perfect plank for 2 minutes straight. Here are some tips: BRACE When you do a plank, squeeze your abs as if you were preparing for someone to punch you in the stomach. Then squeeze your glutes, quads, and pull your elbows towards your ribs. This … Continued
Stop stretching BEFORE your workout. Static stretching is ineffective since muscles are cold and joints aren’t lubricated. Save the static stretches for the END of your workout once your joints and muscles are warm. Instead, do ‘dynamic’ stretches to get your body ready to exercise. Move your body through ranges of motion to bring blood … Continued
Try this pose for one to 20 min. It will stimulate the ‘para-sympathetic’ or ‘rest & digest’ nervous system to ease all kinds of tension related to menopause & your busy life. It may not help with weight loss, but a calm mind will help you cope & make better decisions related to your health. … Continued
Your back pain may be caused by weak abdominal muscles, specifically the transverse abdominis. The TA (transverse abdominis) is the deepest muscle layer of your core. Its main roles are to stabilize the trunk and maintain internal abdominal pressure. When your TA is weak, it’s unable to do its job of stabilizing the pelvis and … Continued
What’s the best exercise for menopausal women? What exercise do you like? While some forms of exercise can be better than others, the most important thing is that you’re doing SOMETHING! If you enjoy what you’re doing, you are more likely to do it on the regular. And consistency is important. Resistance training a minimum … Continued
Got 15 minutes? ‘Cindy’ is the name of this ‘do-almost-anywhere-full-body’ workout. Set your timer for 15-20 min & do AMRAP (as many rounds as possible): 5 pull ups 10 push ups 15 air squats No pull up bar or can’t do 5 pull ups yet? No problem! Swap in: -5 wall sit stick ups -5 … Continued
Want to lose weight without eating less? Do you have 15 minutes? Be honest, how much time do you spend on social media or Netflix? If you devoted those 15 min to a daily walk, you can do an additional 1500 steps daily. This could make the difference between being in a calorie deficit or … Continued
Sit at a desk all day long? Here are a few things you can do to offset all that sitting. Ideally, you could do them a few times a day in your office. Your hip flexors get tight & weak so these two variations of the kneeling stretch will help. Raising the same arm will … Continued
If you hate exercise, find the thing you hate the least! Weight loss only occurs in a calorie deficit, but instead of eating less, why not do more? Enter NEAT: non-activity thermogenesis. This includes walking (& all the other active things you do in your day). Simply adding more daily steps can create a calorie … Continued
Don’t be discouraged if weight doesn’t fall off when you start resistance training. Even if you’re in a calorie deficit, it may take your body a bit of time to adjust and actually lose weight on the scale. Progress is when your weight goes up slightly or STAYS THE SAME at first because it’s NORMAL … Continued