Strength training is essential to age strong with freedom and autonomy.
But you need to own the weights.
As a middle-aged woman (wait, what?)
I believe that we are living in an exciting time. With scientific research, we now have so much more information and many things to do to age stronger and disassociate the words frail, useless, and weak to an older adult.
We are mature and wise; we get more wrinkles and grey hair, yes, but frail, no; to be frail is now a choice (obviously, if you are healthy).
I want to live longer but keep my autonomy and freedom as long as possible.
One of the most powerful tools to achieve that is building muscles.
Our muscles keep us straight, support our body, keep our metabolism going, and keep our balance.
As we age, we naturally lose muscle; if we do nothing and watch, we can become weak, lose our balance quickly, increase the risk of falls and break our bones, diminish coordination and not be able to open a jar.
The good news is if we use science and act on that, implementing strength training and adequate protein consumption in every meal, we are suitable for a solid, bright future.
As we age, we must lift heavier weights to challenge our muscles to keep building and back up with protein to not break down and lose all the work.
It is primordial that we eat protein in every meal specifically after exercise.
When you first start, if you haven’t done this type of training, start with light weights and many repetitions to create volume and prepare your body to increase the weights safely with quality of form and motion.
Once you have enough time for strength training, you start decreasing repetitions and increasing weights.
But don’t get me wrong, even when you start, you need to increase the weights slowly; the rule is if it is not challenging you if you can chit-chat during the exercise, it is too light for you.
Which weight should I choose?Do the first round with a lightweight, then measure from that if it is too easy - increase if you find it too hard -decrease. You need to be able to execute the number of repetitions prescribed without losing the form and quality of movement, but ideally, when you have two repetitions left, you must be struggling; I mean wanting to end, if you could keep going for more than two or so reps after the prescribed, most likely is too light and not challenging you.
If you are a total novice, start with a few sessions of professional Personal training to understand your body and your needs and help you with a program that progresses and is balanced around every muscle group.
Whenever I reach for food and am not hungry, I know there is something behind that impulse.
What am I looking for?
Is it comfort? A moment of happiness/pleasure?
What makes me reach for it?
Boredom? Sadness? Emptiness?
What makes me think of it? What was the thought before I reached it?
Is it peace, relaxation, or numbness?
Once I find my real need, I think how could I answer this need differently.
For example, if I need peace, relaxation, and “me time,” I can swap the wine for a warm shower, a book, and a cup of tea.
If I am bored and need distraction, I can walk and call a friend.
If I feel lonely and need nourishment, I can ask for a hug, play with pets, and organise events with groups of friends.
If I am anxious I could go into nature, listen a podcast, do a yoga class, call a friend.
If this resonates with you, let's get those steps down:
Find your need.
Make a list of four or more things that could replace the food or booze to contemplate your need.
Act- Next time you start to crave something, ask what you need, look for your list, and respond with one of the options.
Here is the thing: You must answer the need. If you suppress and ignore it without putting anything in place, you will most likely reach out for food or booze as soon as you get tired or frustrated. You must respond to the need; you need to give what your body is asking for.
Can you think of other ways to achieve the “me time,” relaxation, or peace that a glass of wine or chocolate gives you?
If you are a woman over 40 and would like to make some changes towards your health.
If you want more energy, to feel stronger, leaner, and fitter.
If what you were doing before is not working anymore, it is time to change your approach to food, exercise, sleep, and stress management.
I created the Women’s Wellness & Fitness program. It is an online program with human support, where you will be supported and guided by a fitness program, nutrition education, and stress management, all tailored to your needs, in a unique approach to this new stage of life.
How do I work? Once you say yes, you will fill some forms and food diary to give me some information about how you eat, exercise, sleep, stress, work, and life. With this, we will have our health coaching session , face to face or via video or call to map out your goals, where you want to be, the areas that need to be addressed and how we will get there. Then, you will receive your exercise program, nutritional education, and accountability steps.
I will be with you on the way towards your goals.
You can access me, and we will have weekly check-ins via text messages, videos and calls if needed.
All using a platform, I call, is like having a personal trainer and health coach in your pocket.
2 am, staring at the ceiling, eyes wide open, thoughts racing.
By 4:30 am, you finally surrender to the best deep sleep, like a warm bath.
Finally, at 5 am, the alarm goes off, and you want to cry.
Wake up and drive without knowing if you will pass through a red signal. The day goes by, and you are on autopilot in a Zumbi mood; one more coffee will get you through the day.
This was my story for a while;
During this phase of a woman's life, hormones are rewiring and resetting, and hormone imbalances can affect sleep.
That's when sleep hygiene plays a significant role in helping to have a whole night of sleep.
I use a few strategies with my clients in my Fitness & Wellness program for women over 45:
Wake up and have sunlight on your face first thing. This will reset your circadian rhythm.
Put your phones to bed! This is a big one, and 90% of my clients don't do it, and I used to be one of those.
At night, no screens are allowed for at least 2 hours before bed. The screen light signals to your body that it's still day, messing up the release of melatonin, the sleep hormone.
Eat at least 3 hours before bed—the body either digests or rests.
Dim the night light and tell the body it is time to chill.
Warm: A warmer, more relaxed room.
Ideally, no TV electronics are allowed in your bedroom.
I use supplements regularly to guarantee my sleep: I take magnesium and Tart Cherry Juice one little shot at night.
More techniques to help calm down the nervous system:
Go for a walk in the evening after dinner.
Breathing techniques: Inhale for two and exhale for 4 . Repeat for ten or more cycles.
Square breathing: Inhale for two, hold for two, exhale for two, hold for two, and repeat for a few cycles.
From Cognitive Behaviour Therapy. Use the alphabet starting with the letter A, listing three veggies or fruits, beginning with B, and then moving to C. A client of mine uses this often, and she said she never passed the letter G.
Audiobooks.
Focus on something to quiet your mind and stop the repetitive, worrying thoughts that keep you awake.
Do you have any strategy that you use? Please share with us.