Lacing up to go for a walk? Here’s why you need to address any injury that affects your walking or gait right away. Walking is one of THE most repetitive movements we do. Let’s say you do a moderate 5K steps per day. That’s 35k steps per week & almost 2 million steps per year. … Continued
How do you know when to stop & when to keep going? Fitness progression while avoiding injury, especially in menopause, is obviously the goal. Keep going: muscular pain in the middle of the muscle belly, even on both sides that dissipates after the set. This type of pain can indicate muscle growth. Stop: point in … Continued
Have a dumb bell? Here’s a simple full body workout… Buy in each set: 1 min Cardio burst *This can be anything: jump rope/burpees/row/bike/sprint… Then 30 seconds of each: Push ups Goblet hold bench step ups – weak leg Goblet hold bench step up – strong leg Single arm DB row – weak arm Single … Continued
Do you have lazy glutes? If you sit a lot, the answer is likely YES. These exercises are some of the PRE-hab and RE-hab ones I did with BOTH my hip replacements. These moves will continue to be part of my warm up for anything squat related because they get the glutes firing. Your glutes … Continued
Save this for those days when time is tight & you feel like you can’t workout… Here are 8 ‘movement snacks’ – do anywhere short bursts of exercise. Sometimes all you may have is 5 minutes – and that’s enough to help you maintain your fitness. Don’t discount any small amount of movement. In fact, … Continued
This drill will help whether you want to get your 1st, 5th or 10th pull up. In all movements, the strengthening phase is when muscles lengthen. This is the ECCENTRIC phase. So use a chair to stand on to bring yourself to the bar. Slowly lower yourself from the bar to a count of 4 … Continued
Want a sure fire way to target your abs? Put a small ball behind your lower back. Press your belly button into your spine as you press into the ball. Extend arms overhead, without lifting through the ribs. Be prepared for an ‘earthquake’ as arms extend. If you can’t keep your tummy tucked in, lower … Continued
Want to rock your push ups, even in menopause? Do an EMOM workout. EMOM stands for ‘every minute on the minute’. Set a timer for one minute intervals for 10 minutes. Do 3 push ups, then rest the remainder of every minute. In 10 minutes, you’ll get 30 perfect push ups when previously you may … Continued
What’s an AMRAP? It stands for ‘as many rounds as possible’. Here’s a fun workout geared for beginner through advanced, depending on your fitness level and access to equipment: 10 calorie row OR 5 burpees 5 pull ups OR 5 DB rows 5 HSPUs OR 5 push ups 5 Barbell squats OR 5 squats (any … Continued
Back pain or knee pain when you squat? Use the tips in this video to improve your form and alleviate pain. Just DON’T STOP SQUATTING! It’s one of the MOST functional movements that will help you avoid bathroom assistance as you age. Want to age well? Let me help! I work with menopausal women to … Continued