Following my parents’ example, I grew up very active. My mother was fascinated by jane fonda workout And my dad was always doing fun runs. ironman race. Watching my dad compete was especially inspirational for me. When I was in second or third grade, he took me to my first fun run. I felt so elated when I finished. It was a pivotal moment. I realized that exercise was going to be a big part of my life.
Throughout my adolescence and early adulthood, I stayed active by running four to five days a week. Mainly because it was beneficial to my mental health.
During those critical early years of motherhood, I continued to exercise to improve my mental health and eventually discovered strength training.
I’m 28 years old and went from full-time office worker to stay-at-home mom during a dark winter in Washington State, where I live. I felt like I was on the verge of depression because being at home all day, especially with small children, can sometimes make you feel lonely and overwhelmed. Therefore, basically running most days every week became the foundation of my life. I remember thinking to myself once when I put my daughter in the jogging stroller and went for a run. This is my natural Prozac. This is what I need for my mental health.
didn’t prioritize strength training I loved running until my early 30s. But over the years, I started joining different gyms and taking bootcamp classes for fun. Then I tried jamie eason I participated in Progressive Overload programs for several years and really enjoyed them all.
A story I heard when I was in my early 40s. About crossfit And I was intrigued by a new and challenging workout that I had never tried before. I was ready to put things together, so that became my main training for the next eight years. I loved the community and being challenged through intense workouts.
However, when I turned 45, I started experiencing perimenopausal symptoms and activities like CrossFit and running started to feel like they were taking a toll on my body.
The intensity of the training left me exhausted and sometimes injured. I also tried on some Weight at the time of perimenopause.
So, at age 49, I made some changes. I started strength training 4-5 days a week. mind pump and jolly fit training program. I stopped running, walked every day instead, and I increased protein intakeaim to consume 130 grams a day while keeping yourself in a calorie deficit to lose weight. I also stopped drinking alcohol because I had been in the habit of drinking for many years. (I’ve been sober ever since, and feel great.)
As the months went by, I lost 15 pounds and then focused on recomposing my body to gain muscle.
Over the past few years, my husband and I have become empty nesters. And I’ve always had a passion for fitness and wanted to explore it as a career. (After working in an office, I became a portrait photographer and did so for 13 years.) There aren’t many women my age creating programs that are representative of our demographic. I realized that I wanted to be in charge of that. I earned my personal trainer certification from the National Academy of Sports Medicine at the age of 50 and then began creating my own programs. playbook app.
My current workouts consist of alternating between 3 lower body days and 3 upper body days a week.
My sessions typically last 60-90 minutes. For the upper body, do a shoulder day, a chest and triceps day, and a back and biceps day. For the lower body, I usually do two days of glutes and hamstrings, plus one day of glutes, quads, and calves. Sometimes I plan my workouts like this: movement of pushing or pullingjust mix it up instead of a specific body part.
The amount of volume (reps and sets) you increase depends on the type of movement. and compound exercisesLift heavier weights but fewer reps, usually 6 to 8 times. However, using more independent movements, you lift lighter weights but do more repetitions, around 12 to 20 reps.
I also try to get some cardio in by walking outside for 30-50 minutes after every lift. This is much gentler on the body than running. try to get 10,000-12,000 steps every day. I try to move my body and reach my goals on my days off, but I also add in some mobility and stretching. In the summer, I sometimes go hiking with my husband.
These three mental and behavioral changes were the key to my transformation in strength.
1. I stopped telling myself it was too late.
There is a belief that once you reach a certain age, you can’t do anything anymore and it’s too late to change your life, but that’s not very true. I made all these changes right before my 50th birthday. I wanted this year to be the best year ever, and that’s exactly what I did.
2. I was consistent.
I showed up for myself every day. I stay consistent by pumping myself up with a morning dance party every morning. Also, understanding the non-negotiables, such as daily strength training, walking, and eating nutritious food, will help you develop confidence and a solid mindset that will drive results. These activities have become habits that help you build muscle and move your body more efficiently and easily.
3. I practiced patience.
I feel like society teaches women that things should happen quickly and instantly. However, the results of strength training do not appear immediately. Changing your body takes time and effort. In addition to weight training at the gym, eat more food outside of the gym to move your body efficiently and build muscle. I trusted the process and it was So worth it.
I’m 51 now and working out helps me live each day to the fullest, feel joy, feel strong, confident, and physically active. I want to feel that way for the rest of my life.
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