If you are a woman in your 40s like me, you are either going through perimenopause or will be relatively soon. Perimenopause and menopause is arguably the most significant event in the aging process for women. You are considered to be in menopause after a year without having a period. Lower levels of estrogen affects body composition, including a decrease in bone density and muscle mass as well and an increase in fat mass. This puts menopausal women at greater risk for osteoporosis and other related conditions. While you will need to adapt to the changes that occur as you reach this life stage, the good news is, you can prepare for them. Resistance training has been shown to effectively counteract the effects of perimenopause, increasing lean body mass, bone density, muscle mass, and strength. It also helps prevent falls and resulting injuries. If you already have a good baseline level of fitness and muscle composition, it will help you cope with the hormonal and physical changes, but it is never too late to start exercising- or to add resistance training to your routine. When you do the work, you reap the rewards, no matter where you are on your fitness journey! If the physical benefits aren't enough, there is plenty of evidence that shows regular exercise improves your mood, confidence, and mental well-being. There is no need to fear aging or perimenopause. If anything, it inspires me to keep going. Let me teach you how to do these exercises. They can always be adapted for to meet your ability or energy level. Just remember, this is a lifelong process, and doing something is better than nothing. Be gentle with yourself, set concrete and realistic goals, and celebrate when you show up. If you need more accountability, I am here for you! Join a semi-private class and let's do this together. Don't know where to start? This 2-minute video will give you some ideas. You are worth it! Isenmann, Eduard, et al. “Resistance Training Alters Body Composition in Middle-Aged Women Depending on Menopause - a 20-Week Control Trial.” BMC Women’s Health, U.S. National Library of Medicine, 6 Oct. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10559623/.
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Makes 2 servings
Ingredients: 1 tablespoon coconut oil 1⁄2 pound asparagus, trimmed and cut into 1” pieces 8 large or 15 small shrimp 1 carrot, cut into 1⁄4” diagonal slices 1⁄2 cup snow peas 1 1⁄2 cups cooked brown rice, warmed, for serving *Add more veggies for variety if you want For the sauce: 2 tablespoons canned full-fat coconut milk 2 tablespoons almond butter (use the peanut butter powder) 1 tablespoon tamari 1 teaspoon maple syrup 1 teaspoon fresh ginger, finely grated 1⁄4 teaspoon crushed red pepper flakes 1 garlic clove, finely minced Instructions 1. Mix sauce ingredients together and set aside. If too thick, add a little water to thin it out. 2. In a large skillet, heat coconut oil over medium-high heat. 3. Stir fry shrimp, then remove from skillet. 4. Add the vegetables and stir-fry until veggies are tender crisp. 5. Place 3⁄4 cup of warm brown rice on a plate. 6. Top with half of the veggies and shrimp, then drizzle half of the sauce on top. Serve immediately. Share with a friend, or save the leftovers for tomorrow’s lunch. I recently changed up some things around my studio and came face to face with this trophy. It's funny how a change in your physical space can provide a new perspective! This trophy, I have to say, is the best one I have earned, ever. It's not about what I won it for or what it took to get there- it's my favorite because of the way it looks and what that says to me. One leg and arm are unfinished, representing so much of what we can do with the rock of our unfinished bodies. Like our minds, our bodies are a work in progress. Throughout years of losing weight, changing my lifestyle, competing for decades, then having a child, my body has transformed beautifully. And, as with every masterpiece, I continue to work on it daily. Can you image Leonardo, Michelangelo, or Picasso walking away from their masterpiece and saying, 'I'm just too busy, it's not a priority!' Oh, hell no! Picasso was working at 3 am on April 8th, just hours before his death in 1973 at 91 years of age. Now this is inspiring! Treat your body as a masterpiece in progress, and work with that enthusiasm to make it better.
Give yourself 30 minutes to increase your mobility and strength. This is a gentle series that will definitely get your body moving! We will stretch the entire body with a focus on the hips and lower back, then move into balance poses, ending with a bit of callisthenics. This session is in real time- let me guide you through the various postures and help you tune into your body so you can give it what it needs.
Get your body moving with this high energy workout.
Warm Up 1. Side shuffle 2. Jog forward back peddle 3. Walking lunges 4. Hamstrings and lower back stretch 5. Downward dog 6. Wide stance adductors 7. Half kneeling hip flexors and hamstrings 8. Wide squats 9. Shoulder dig and twists 10. Single leg quads 11. Knee hugs 12. Modified tree pose 13. Shoulders 14. Twists Circuit - Do each 3 times before moving on 1. Side shuffle floor touches (30 seconds), followed by 10 push ups. 2. Scoop squats forward, back peddle (30 seconds), followed by 10 push ups 3. In & out hops forward, scoop squats back (30 seconds). 4. Plank ups, followed by leg raises (15 reps each). 5. Core twists with floor touches (30 seconds), followed by 15 sit ups 6. Straight leg bridges, followed by reverse table tops in and outs (15 reps each) 7. Cobra push-ups (10 reps), followed by mountain climbers (30 on each side) 8. Wide stance butt bridges (20 reps) and reverse table top kick outs (20 each side) Cool down 1. High knees (30 seconds) 2. Forward bends and reaches 3. Happy feet (30 seconds) 4. Wide stance stretches 5. Seated forward stretches 6. Seated lower back twists 7. Butterfly stretch |
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