Live Life to the Fullest: How Weightlifting Can Help You Stay Active and Independent

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As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.

You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.

As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.

Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.

But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.

So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!

Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.

Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.

Carpe Diem,

Lisa

Trying to Lose Fat & Getting Frustrated?

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Hi friends, is this you? Often, when starting a workout and weight loss program, we want to see results quickly! But…this can often lead to extreme measures (crazy, long workouts or super low-calorie diets) that are impossible to sustain.

To lose weight, start by making small, sustainable changes to your daily routine instead of trying to do too much at once. This will help you build discipline and avoid feeling overwhelmed, which can lead to giving up.

These small, repeatable habits will lead to lasting results.

So even if they seem small or insignificant, focus on doing them consistently. Remember, what we do consistently, we get good at.

If we consistently do things that make us gain weight, we will gain weight. If we consistently do things that help us lose weight, we will lose weight.

So focus on repeatable habits that can help you build a healthy lifestyle and see the results snowball over time.

Here are some examples of small, repeatable habits that can help you lose weight:

  • Drink a glass of water first thing in the morning. Add a squeeze of lemon or a few drops of chlorophyll for an added health boost.
  • Eat a piece of fruit or a handful of nuts as a snack instead of chips or candy… or start skipping snacks.
  • Take a walk after dinner instead of watching TV.
  • Track your steps and increase them each week.
  • Schedule your workouts – or work in short micro workouts throughout the day (try my Tabata workouts!)
  • Add stretching pre & post workouts.
  • Pay attention to protein intake and make sure you are getting at least 25-30 grams with every meal.
  • Cook more meals at home instead of eating out.
  • Get 7-8 hours of sleep per night.

These are just a few examples, and there are many other small changes you can make to your daily routine to help you lose weight. The most important thing is to find habits that you can stick with over time.

Remember, it’s not about being perfect. It’s about making progress…one small step at a time.

You GOT this!

P.S.  Our body doesn’t like change. It can feel threatened and this mechanism is a part of how it protects us to survive.

What I’m trying to say is the longer you’ve had the weight — or the farther you are from your goal, the longer it will probably take for you to get there — especially if it means hitting a new level of leanness you’ve never achieved before.

So while you may look at your friend who gained 12 pounds (like you) and you want your results to happen just as fast, IF you’ve had the weight on for a year and she just gained it on vacation, it’s probably going to come off more quickly for her.

Be patient. Be consistent. Don’t give up.

~xo

What is Fitness?

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Fitness is a term that is often used interchangeably with health, but the two are not exactly the same. Health is a state of complete physical, mental, and social well-being, while fitness is the ability to perform physical activity without undue fatigue.

The components of “fitness” include strength, cardio, flexibility, and balance. Strength is the ability of your muscles to contract and produce force. Cardio is the ability of your heart and lungs to deliver oxygen to your muscles. Flexibility is the ability of your joints to move through their full range of motion. Balance is the ability of your body to maintain its equilibrium.  All four of these components of fitness are important for overall health and well-being.

There are many different ways to improve your fitness. You can join a gym, take fitness classes, or simply start exercising on your own. There are many different types of exercise, so you can find something that you enjoy and that fits into your lifestyle. There are also a LOT of free videos and inexpensive fitness apps to help guide you along the way. (I post free workouts on Instagram each week @Hlthchic!)

If you are new to exercise, it is important to start slowly and gradually increase the intensity of your workouts over time. It is also important to listen to your body and take breaks when you need them. Remind yourself,  “Every little bit helps. Every step counts”. It really does!

Improving your fitness is a lifelong journey. There will be times when you are motivated and times when you are not. But if you stick with it, you will reap the many benefits of a healthy lifestyle.

Here are some tips for improving your fitness:

  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them over time.
  • Find an activity that you enjoy. Exercise should be something that you look forward to, not something that you dread.
  • Make exercise a part of your daily routine. Schedule time for exercise each day and stick to your schedule as much as possible.
  • Find a workout buddy. Exercising with a friend can help you stay motivated and accountable.
  • Listen to your body. Take breaks when you need them and don’t push yourself too hard.
  • Be patient. It takes time to see results from exercise. Don’t get discouraged if you don’t see results immediately.

Once you find the activities you enjoy most, make appointments with yourself to help stay on track. Improving your fitness is a great way to improve your overall health and well-being. Remember, building and maintaining MUSCLE (lifting weights) is a marker related to overall longevity. Today is some day. Carpe Diem.

Won’t you join me on this journey? It is a journey that is well worth taking.

Lisa

P.S. To understand how lifting weights and muscle impacts your overall health, see these prior blog posts: