Get Moving

Getting fit doesn’t start at the gym, it begins in your head.

Exercise can be a stepping stone to help you achieve the balance and energy you are striving for and has positive benefits for the brain and overall health.

Your body won’t feel it’s best looking for a quick fix. Without a healthy mindset and a sustainable approach your body and self-image will never be stable. A positive fitness journey starts with diving deeply into working on inner transformation.

Transformation begins with our inner thoughts and feelings. A physical transformation, or “perfect” body can be an initial catalyst for exercise, but in fact you may be longing for more balance and inner peace. Exercise can help your mental health issues become more manageable; then your outward appearance, physical health and changes in body composition will follow.

I like to consider any movement as a form of exercise including gardening, chasing your kids, housework, etc. You don't need to work out in a gym setting to get fit:)

—Pngtree—two pretty girls jogging in_7019730_edited.jpg

Embrace Progress Over Perfection

Unlock Lasting Change with a New Mindset on Fitness and Health

With a focus on just weight loss or spot toning many women may be disappointed. Changes often don’t happen as quickly as we would like them to, and can vary from person to person. Women have hormonal imbalances, carry more water weight and can suffer from digestive issues such as bloating. You may notice your boyfriend or husband can lose weight and get in shape faster. This can be discouraging but remember women’s bodies are complex and intricate. A simple change in your mindset and focusing on progress rather than perfection can make an incredible impact on your motivation and ability to stay active.

The Hard Truth

As we age losing weight can be harder due to metabolic decline, hormonal issues, poor lifestyle choices along with aches and pains we never had before. Our body composition also changes with weight distribution shifting to the midsection, legs and hips.

Fitness is immensely important beyond the obvious benefits. After age 30 we start losing muscle mass and it increases with each decade.

But it’s not all Doom and Gloom

Accepting your starting point, committing yourself to healthy and smart choices and having an open mind are all crucial to results. Remember we are not talking about couch to 5k here if you are new to exercise or getting back to exercise after a break.

It is important to choose activities to meet our current fitness level and build on future goals. For example, walk before you run and don't pick up heavy weights if your joints can't handle the stress. If you have any questions about starting a training program, please reach out using the chat box to discuss a safe and progressive plan, no pain, no gain doesn't belong in my vocabulary or training style.

Doing the same thing over and over again and expecting different results also applies to fitness. Cross training to vary your type of exercise and activity, focusing on consistency and making time for rest and recovery will yield the best result.

Warming Up before Activity

As an Arthritis Fitness Specialist and someone with osteoarthritis I cannot stress enough how beneficial a warm up can be. This is particularly important for anyone with past injuries, joint pain or limited mobility. Think dynamic movements, not static stretching to warm up muscles and joints.

—Pngtree—a young woman lifting weights_11693440 (1).jpg

Strength/Resistance Training

Strength or resistance training is important to maintaining muscle mass, improving bone density and to boosting your metabolism. This includes body weight exercises in addition to using dumbbells, resistance bands, medicine balls, kettlebells and other equipment. Strength training can have a great impact on improving body composition. Don’t believe the hype, you will not “bulk up” by adding resistance training.

Yoga/Pilates

Integrate Yoga or Pilates into your workout routine for a low impact activity to lengthen muscles, align your spine and further strengthen your core. Don’t think of these types of activities being too difficult if you're lacking in core strength. With the right instruction exercises can be modified to gain stability and strength to move on to more advanced workouts.

—Pngtree—running shoes 1 motion healthy_3718848.jpg

Cardiovascular Fitness

Make time for Cardiovascular exercise for improved heart health, weight management, mental well-being and longevity. Power walking, HIIT training, cycling, boot camp and Interval Training are good choices for heart pumping activity. I caution clients to not overdo high intensity training in particular if you are struggling with hormonal issues and are living a stressful life (cortisol overload).

—Pngtree—woman rolling on foam in_14619250 (1).jpg

Cooling Down and Caring for Your Body

Include time for a Cool Down, particularly important for mid-life women, to dial down the stress response from exercise. This is the time to be kind to your muscles and joints and support recovery of your body and mind. Consider a stretching routine, massage, self-myofascial release through foam rolling, chiropractic adjustments and proper hydration.

Start Here

The Weekly Exercise Planner

This planner helps to take a look at your week in detail to find the best time to fit activity into your schedule. Don't feel pressured to add 30 or 45 minute blocks, it can be 15 minutes a few times a day, cumulative movement adds up.