I am 47. I have another half, probably another 1/3 of life full of energy and vitality, to do all I want.
It is the time of life to get our sh%t together. If not now, then when?
To redefine, to make it better for ourselves, and to make it exciting.
Please don’t make yourself miserable by thinking, “I am too old for this or that.” I cringe when I hear that.
Own yourself. Put energy in positive places. Choose people that lift you.
Pay more attention to your nutrition.
Make sure that you exercise; it is non-negotiable for aging with autonomy.
Reframe: What is good about this situation? We always have the choice to reframe our thinking.
I am not saying toxic positive thinking—no one has time for that—I am saying look for the aging situating with another perspective, the feeling of “and now what?” What is my next adventure? What do I want to explore?
Don’t use time as an excuse; by now, we should know that time is relative; what do you prioritise?
Do you prioritise washing and cleaning the house or exercising? Let the house be messy; care for yourself first.
I know you; I am in that place, too; I live there. I specialise in working with women over 45 in fitness and health. But I am more than just specialised in hormone and body composition change. I am passionate about empowering women to get them fitter and stronger in their bodies and minds.
Want to work with me? Let’s chat.
Updated: Apr 5
I wish I had the formula to give and make it easy for you to never miss a day, even on holidays or rainy days, and actually enjoy and look forward to it.
If I describe how it is for me, it might spark something and inspire you. Or you might cringe and feel like having a wine and watching Netflix, which I also like.
Exercise is my medicine. I don't skip as I don't skip to brush my teeth.
I put on my fitness gear as soon as I wake up.
I will work out as soon as I have a moment. It might be at home, the beach, the gym, or the park in the morning, during a break, before lunch, or before dinner. I fit in exercise wherever I am, whether it's on holidays or workdays.
I make it easy for myself; I have everything I need, always ready in a gym bag. I have a handy area for exercising at home, and all my equipment stays together.
It is not a sacrifice; it is a need.
It is how I meditate; how I process my thoughts, through the movement, at each breath, I deepen my thoughts, I slowly clear my mind, I start to have ideas and solutions, I add a smile when it is getting more challenging, I feel the muscle, I recruit the power, I might scream, make some noise, sing, I focus on the moment, I am present, I feel the sweat running in my face, I feel stronger, I feel grounded, I feel ready. It empowers me. It saves me; it always has.
Throughout my life, during the most challenging times—the loss of my mum, the loss of my dad, and a few broken hearts—I always hold myself together with my exercise. I hang in there. I might not be able to do anything else, but I exercise.
Movement brings me back home and calms me down.
The repetitiveness doesn't make me feel bored. It makes me think in rhythm. I feel the beat of my heart, and it makes me want to challenge myself a bit more. Add more weights, let me try one kilo more. I can do it.
I feel more empowered whenever I increase the weights or add more reps. I like to see my muscles grow, feel the pulsing, and feel my heart.
I like to train with music, from hip hop to chill to silence, just listening to my breath. So, my training style varies according to my moment, cycle, season, and moon.
I don't do it because I want to lose weight or it is essential for my health; those are consequences.
But I don't think about this; those reasons don't motivate me.
I do because I don't know how to live without it. I like myself with it.
Exercise makes me a better person for myself and everybody around me.
If I don't do it, I feel blah, lethargic, down and dragging myself.
It is a need; It is compulsory.
It is my energy release, an endorphin quest, and I chase the feel-good hormone.
I don't know how to live without it.
My love letter to exercise will help you put the gear on and start today.
Cont. last post about "
" answering my friend's message.
How to train to impact body composition after 40s:
Include HIIT on your training – High Intensity Interval training – 3 times a week (20 min) – a HIIT session increase the insulin sensitivity, after a HIIT session is the best time to eat your high carb food, as the cells are now “open” to receive and use the glucose.
The strong stimulus decreases the visceral and subcutaneous fat.
· Do Strength training- To stimulate lean mass and decrease visceral and total body fat ( 2 to 3 times a week)
· Do Plyometrics- Include jumping– Skipping, squat jumps, box jumps, etc. – To improve muscle powder and the transportation of glucose into the cell. (* if no injuries and no osteoporosis)
( 2 to 3 times a week )
You can include all those components in one session or alternate during the week.
You dont need to spend more than 1 hour exercising. I usually get done in 45 minutes.
There is also stress levels and sleep that plays a big role in a woman's 40 + body.
on the next post...