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We celebrated Rennie’s 1st birthday this month. Check out his BDAY dance moves for his first cookie cake. Even though he's only a year old, he’s learning how important it is to stay active & agile as you age especially if you want to “reach & eat” those yummy treats. He also finds Balance Work as FUN as his mama does. We’ve got 4 Steps To Better Balance to share with you over the next few weeks. First step- Check your Base of Support by starting at your feet. We talk a lot about how to have a strong inner core but did you know you’ve also got a foot core? We’ve got 4 layers of muscles in feet- i.e. the intrinsic muscles. 4 layers!!! Doesn’t seem like there is enough room, does it? Most of the time you only hear about the plantar fascia (connective tissue) as it gets all the attention when it’s flared up (i.e. plantar fasciitis). They may not be as vocal when you’ve got a foot injury, but the foot intrinsic muscles are important too. They make up your foot core and help provide stability of the arch and control toe movements. They play a huge role in functional movements and by helping with your balance and posture. It's very easy for them to be weak or even turned off due to tight spots in your calf and foot fascia. They LOVE to be lazy when you’re wearing cushy shoes (all that cushion in our shoes helps with impact on our joints but encourages our foot core to not work very hard). Let’s see if your feet are awake or asleep. Rennie’s Strong Foot Moves: >>Do a Foot Core Checkup >> Give your Foot Core some LOVE >> Do a Recheck >> Bonus Moves 1. DO A FOOT CORE CHECKUP. You probably know if you have a high arch, low arch or no arch but let’s see how your foot core muscles are doing. This might be easiest to do in front of a mirror where you can see your foot vs trying to look down at your foot. Or you could video and look at it after you do the moves. Stand on one leg. Hold onto a counter, wall or chair if needed to but with as little support as possible. Don’t lock out your knee- keep a soft knee. What do you see going on in the foot you’re standing on? Is there any flickering going on in the top of your foot tendons or any movement side to side from trying to keep from falling over? Or is your foot like a flat pancake on the floor with no arch? Or maybe it’s like a dead fish- limp, no life? Are your toes holding on for dear life to the floor, so you don’t fall over? How does it feel? Does it hurt to stand on one foot? Are you wondering where the floor is? Is it hard to balance? Are your hips working hard moving side to side to keep you upright? No judgment just look and feel what’s going on or not going on. What happens if you bend your knee slightly? Any changes? Now check out the other foot. Go through same questions and then compare to other foot. Flat arches, no signs of muscle activity on top of your foot, difficulty balancing and/or your toes flexed and trying to grip on the floor are signs your foot core muscles need some attention. One foot core may be having more issues than the other one. It'll depend on which hand you are dominant and what kind of activities you do each day. Also if you've had any injuries on one side. It doesn't matter, both sides probably need attention. 2. GIVE YOUR FOOT CORE SOME LOVE. Massage your foot core: Self-Massage on the bottom of your feet with your hands or massage tools will help release trigger points (tender spots). Keep it simple and use a tennis ball, racket ball or even dog toy if you don’t want to buy a massage tool. Roll back and forth from the ball of your foot to the heel or find tender spots to hold pressure on for a few breaths then move to another tender spot. You can do foot massage in sitting or standing. Sitting is less intense than standing. Massage the bottom of your foot as described to get to the foot core muscles. You can gently massage the top of your foot with your hands but the top (dorsum) of your foot is more sensitive and more bony. If your foot is flared up, you can do ice massage by rolling back and forth on the bottom of your with a frozen water bottle for several minutes. An added bonus to massaging your feet is that the bottom of your foot has acupressure spots for every organ in your body. When you massage your foot, you’re sending calming signals to your whole body. Stretch your foot core: Stretching the tight spots in your toes, ankles, and calves in sitting or standing can help your foot core turn on.
Strengthen your foot core: Full body and barefoot workouts like Yoga or Pilates will help strengthen your foot core.
Challenge your foot core: Pilates Reformer work, unstable surfaces (like Bosu ball or foam surfaces) and doing band work resistance exercises barefoot are some of my favorite ways to challenge the foot core. Support your foot core: Good arch support will help keep your foot in good alignment which helps your foot core turn on properly. You might need some extra arch support if you have very flat feet or high arches, stand a lot each day, or do an impact sport like running. It could be a simple over the counter foam insert to a custom orthotic. Typically, the liner that comes in your shoe is crap. You’re not looking for a huge build up under the arch. Just a little arch support so it’s not completely collapsed, and you aren’t getting pain in your feet or knees with activities. You can learn from a health professional how to use kinesiotape to calm down foot pain if you get flare ups and support your arch but it’s important to also strengthen your foot core to help avoid foot injuries. 3. DO A RECHECK. If you try any of the above foot care tips, recheck to see how your foot core is doing. Stand again on one leg and see what’s going on down there. Do you see more activity on the top of your foot, have better balance and/or a little bit of arch activity where there is some space between your foot and the floor? How does it feel? Hopefully you’ll feel more contact with the floor and more grounded or stable overall. 4. BONUS FOOT MOVES: Care For Your Toe Nails. Regular pedicures can improve foot alignment by keeping toe nails trimmed, skin healthy and prevent infection. Toe nail changes can be early warning signs of poor circulation or other diseases. Pain from uncut nails, calluses or corns can cause you to change your gait pattern which may lead to hip or back pain and even falls. It’s also one reason why it’s important to keep your dogs nails trimmed so they don’t have pain or gait issues. An added bonus is that a relaxing pedicure helps turn on your Relaxed Body and relieves stress. Core Bridges: Do bridges barefoot to help turn on your Foot Core (& Hips). Basic position- lie on your back, arms at your side. Lift hips to ceiling. Hold 5-10 seconds. Lower hips. Repeat 8-10 reps. Start with legs together progress to legs hip width apart then to holding the bridge while you alternate bringing one foot off the floor (marching). Keep hips stable/steady, belly engaged, and shoulders relaxed while bridging. OVER TO YOU Be honest, are your feet feeling neglected? Even though your feet are at the end of the line, they’re the first body part in contact with the ground which then causes a chain reaction up the leg and into your trunk muscles. They need as much love as the rest of your body. A few MINI Moves for the Foot Core make a big difference in your posture and balance. Give your foot core some love each day & tune in for Step 2 to help you have Better Balance.  P.S. Want more massage tools & stretch routines to support and challenge your foot core (and inner core)? We’ll show you how in HIP Camp™. 
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It’s the first thing my acupuncturist asks me when I complain of low energy. Am I dehydrated? Not only can dehydration cause fatigue, it can cause stronger cortisol (stress hormone) spikes when stressed as well as dizziness, headaches, dark circles, dry skin, and/or heart palpitations. One study with young women showed that just 1.36% dehydration impacted their concentration, vigor, mood, fatigue, anger, and increase task difficulty perception and headaches. Good thing everyone’s carrying around their Water Bottles these days! When you’re dealing with low energy, make sure you do a HYDRATION CHECK UP to rule out dehydration. HYDRATION CHECK UPWhen? Best time of day is in the morning. How? Check your urine color. Is your urine light in color? Your urine should be pale yellow or light in color (think lemonade) in the morning and pre and post workout if you’re getting enough fluids. Are you drinking at least ½ your body weight in ounces of water/non-caffeinated beverages each day? Making sure you’re well hydrated is second in line to sleep for helping your body feel, move, and perform at its best. Not a water lover? You can drink herbal tea, sparkling water, or add lemon and stevia to your water. Eating a diet rich in fruit and veggies can help with hydration also. HOW TO AVOID DEHYDRATIONYou’ll need extra fluids for exercise or when living in hot climates. Rehydrate during workouts, typically 1 cup water every 15 minutes of exercise and/or as thirsty. After exercise, drink 2-3 cups per pound lost during exercise. Replace electrolytes if exercise was longer than an hour or if you sweat a lot during exercise. You may need more fluids if you:
Post Menopausal women can be higher risk for dehydration due to hormone changes affecting fluid balance, hot flashes & night sweats, and even diminished thirst sensation as you age. You can lose electrolytes through night sweats. Electrolyte water or tablets can be helpful. Replenish sodium and minerals if you sweat a lot. My dentist recommends electrolyte water for dry mouth which is also common after menopause. I've found it helpful. Hungry? Sometimes hunger is actually a signal you're dehydrated. Got tight muscles? Healthy tissue isn’t stiff It’s elastic. Bungee cord like versus rope like. Staying well hydrated is key to increasing the elasticity of your tissue and critical for nourishing all your cells. Make sure to drink up after any Fascia Bodywork- massage, stretching, even acupuncture- to help flush toxins. PACE YOURSELF Too much water, too fast can be dangerous and lead to Water Toxicity or Hyponatremia. A serious condition where you have diluted sodium levels in the blood. The most severe cases can lead to seizures, coma, and death. Listen to your body. Drink when thirsty. Sip water throughout the day. Check your urine color. Dark = you need more hydration. Clear or frequent might mean you're overdoing it. If you have heart or kidney disease, follow what your specialist recommends for your water intake each day. OVER TO YOU Start your day with 8 ounces of water to replenish your body after a full night’s sleep. Figure out your daily water goal. Track your intake with an App or water bottle if you need some support or reminders. Increase your hydration if you meet any of the criteria shared above. Sip away each day to keep your energy, mood, & performance levels up. Your brain & body will thank you!  P.S. Ready to improve your Elasticity AND Energy? Join us for Mini Massage Camp!  It's time to challenge your CORE muscles so you can have better posture, power, and overall performance. Hopefully you've been using the CORE FLOW MOVES to wake/warm up your core muscles at the start of your day or before workouts. Here's a sequence that'll help you keep building a strong core.  GETTING STARTED: During the exercises:
6 CORE POWER MOVESWork through these 6 CORE POWER MOVES in the following sequence: 1. Planks- Hands shoulder width apart and feet hip width apart. Press your hands down into the floor, slide your shoulders down toward your hips, scoop your belly and tuck your booty. Gaze at the floor slightly in front of your hands. Modify if needed on elbows and knees. Progress to straight arms and legs. Hold 30-90 seconds. 2. Push Ups- Drop knees to floor and hands slightly wider than shoulders and closer to chest level than the plank position. Scoop your belly and lower your chest toward the floor. Press back up into starting position. Modify if needed with hands on incline (like edge of sofa, bench or counter). Progress to the floor with knees bent then with knees off the floor. Repeat: 10-20 reps. 3. Bird Dog- Reach opposite arm & leg (right arm and left leg) while keeping your spine and hips steady. You can slide or reach your hand and opposite foot on the floor vs off the floor to modify the pose. You can also just reach your arm or leg to modify then progress to both at same time. Do 5-10 reps or hold for a few breaths on each side. Slowing it down and holding is more challenging to stabilize than lots of reps. Progress to making small (orange size) circles with hand and foot each direction while reaching & keeping spine and hips steady. 4. Dead Bug Leg Lowers- Lie on your back. Knees bent. Engage your belly muscles and lift legs to table top position. Arms reaching to ceiling. Slowly lower one foot to the floor as you reach the opposite arm overhead. Switch sides. Inhale to prepare to move. Exhale and move/lower/reach leg and arm. Modify - do one leg or arm at a time. Progress to lowering a straight leg. Only go as far as you can without losing neutral spine position. If you pooch your belly, you are going to low or fast. Slow down and do small controlled movements. Do 5-10 reps each side. 5. Side Plank- Line up head, shoulder, hips, feet on one side. Place your forearm on the floor and lift hips toward the ceiling. Modify- legs bent. Progress- legs and/or bottom arm straight. Hold 10-30 seconds. Switch sides. 6. Downward Dog- Move into position from a plank position- press chest toward your thighs and imagine your inner thighs connecting as you reach long through your head and heels thru the floor. Hold 10-20 seconds. >>Reminders:
OVER TO YOU Add these 6 CORE POWER MOVES to your workout line up each week. They'll help challenge your core and stabilizer muscles to decrease your risk for injury, promote good posture, and improve coordination & power during functional activities especially sports. Listen to your body. It'll tell you what it needs to feel, move, perform better.  P.S. Want more support with building a Strong, Balanced Core? Check out Hip Camp:  How's it going using the CORE FLOW MOVES to start your day or prep for workouts? It's been about 2 weeks so you should be feeling more connected throughout your core if you've been doing them at least 3 times a week. Your core muscles like and need regular reminders to turn on. They can struggle if you've had any previous injuries to the area. Pain or tightness in your shoulders, spine, and/or hips can make it harder on your core muscles as well. If you find yourself holding your breath or you feel tension or clenching in your neck or glut muscles when you do core exercises, then you'll want to prep before your core workouts. Start with a Pelvic Floor Check In. Remember your Pelvic Floor Muscles (PF) are the base and foundation of your Core. When strong and healthy, they coordinate with the diaphragm and abdominals as you inhale and exhale during physical activity to support and stabilize the spine. If you've got PF weakness, it might show up as
You may not have issues with a cough or sneeze (forced exhalation) but leak after running 20 minutes (dysfunctional breathing or endurance issue). If you're having signs of PF weakness, it's time to do some Pelvic Floor Prep Work. These FIT Blogs will walk you through it: PELVIC FLOOR STRETCH MOVES PELVIC FLOOR STRENGTH MOVES If you're pain-free, you can jump ahead to this FIT Blog for some core prep tips. PREP FOR CORE WORKOUTS OVER TO YOU Work through these PF and CORE PREP MOVES to address any weakness in your fascia and to strengthen your postural (stabilizer) muscles. A strong core helps decrease your risk for injury, promotes good posture, and improves coordination & power during activities especially sports. Next up, I'll share some CORE POWER MOVES to challenge your core. In the meantime, keep going with the CORE PREP & FLOW MOVES. You'll feel and move better if you do them regularly.   It's time to give your CORE muscles some love and attention. Your CORE muscles are a complex series of muscles from arm pits to hips that help keep the spine aligned during movement. They're involved in almost every movement you make. You need them for all your daily activities and definitely for sports. They protect, support, and stabilize your spine helping you have better posture, power, and overall performance. Your core muscles need to be turned on and challenged regularly so the body doesn't start to compensate with other muscle groups. Here's a sequence that'll help you do that.  FOCUS ON FORM During all movements, you want to:
>>There should be no pain especially in your wrist, neck, back and knees when doing these exercises properly. STOP if you feel pain. You can get sore from them but sharp pain is never OK. If you have pain, modify and look at your form. If that helps, keep going. If it doesn't, STOP. CORE MOVES: 1. TWIST & GLUT STRETCH- do on each side; if you need instructions on how to do them - go here. Hold for a few breaths each side. 2. BRIDGE- lift hips up and down while lifting your belly up and in. Keep hips level and neck/shoulders relaxed. Have equal weight on front and back of your feet. Modify- legs together or with a ball between knees Do 8-10 reps. 3. PLANK- Hands shoulder width apart and feet hip width apart. Press your hands down into the floor, slide your shoulders down toward your hips, scoop your belly and tuck your booty. Gaze at the floor slightly in front of your hands. Modify if needed on elbows and knees. Progress to straight arms and legs. Hold 20-60 seconds. 4. DOWNWARD DOG- Move into position from the plank- press chest toward your thighs and imagine your inner thighs connecting as you reach long through your head and heels thru the floor. Hold 10-20 seconds. 5. PLANK- move back into a plank position. Hold 20-60 seconds. Repeat Plank into Downward Dog into Plank at least 3 times 6. PIGEON STRETCH- when ready- end with a pigeon stretch on each leg.  OVER TO YOU You can use these CORE FLOW MOVES to wake/warm up your core muscles at the start of your day or before workouts for better posture, power, and overall performance. If you've had a back injury or have really tight hips, slow down and spend more time on the Twist and Glut Stretches. Start and end on your tight side (i.e. tightest side gets 2 stretches for every 1 stretch on the other side). You may also want to use the trigger point massage ball in your glut before you begin the Core Flow Moves. Listen to your BODY. It'll tell you what it needs to feel, move, & perform better.  Spring is a great time to do a check in on how “aligned” you're feeling in different areas of your life. What's blooming (or not) so far this year for you? Remember you’ll feel ease, flow, & relaxation in your body (& life) when you’re in alignment whether it’s for your posture or your purpose. It's never too late to course correct if you're off track or took an accidental detour on your fitness goals. When it comes to your posture, you want to start with creating space. You need to overcome the compressive forces that gravity, aging, sitting, and even exercise have on your tissue and joints. How? Through daily stretch moves that help you lengthen through your fascia (connective tissue) and spine. A great stretch tool for this is an exercise ball. The surface can support your spine while you stretch up and over it. You can also add some gentle rocking motions while you stretch with it which is super calming to your nervous system. Use these 3 BALL STRETCH MOVES to help open up your shoulders, hips, and low back for better posture & core mobility.  You can do the STRETCH MOVES for a few breaths to a few minutes. Add gentle rocking if it feels relaxing. Child's Pose on the Ball is a great one to do before bed. Move the ball slowly to each side to get a deeper stretch through your lat and core side muscles. Caution!!! *always protect your neck- you may need to support your head/neck with your hands like you would for an abdominal crunch especially if you have had a neck injury. Imagine a string pulling from the top of your head so you keep your neck long (not crunched). *if you get dizzy in any of the positions, support your head/neck with your hands and make sure you aren’t holding your breath. Stop if that doesn't help relieve it. OVER TO YOU Remember our fascia takes the shape of the thing we do most during the day. Do these BALL STRETCH Moves after sitting long periods or at the end of your workouts or day. You can also use these BALL STRENGTH Moves before you stretch over it. Find more ways to traction while you stretch here so you can make lasting changes to your posture and flexibility.  P.S. Want a full body daily massage & stretch routine that takes less than 10 minutes? Check out MINI Massage Camp here.
Ready to have a BALL getting stronger? Let’s challenge your Stabilizer Muscles with these 3 BALL STRENGTH MOVES. They’ll not only help you have stronger legs and core muscles but lead to better Posture.  Bridge Legs on Ball: Basic Move- Lie on your back (on the floor). Arms at your side. Legs in Level 1 or 2 position. Lift hips to ceiling. Hold 5-10 seconds. Lower hips. Repeat 5-10 reps for 1-3 sets. Level 1- Legs straight and together with lower legs and heels on the ball. The less of your lower legs are on the ball, the harder it is to stabilize. Keep the ball as steady as you can while you move. Engage your core muscles. Don’t forget to breathe! Level 2- Bend your knees and place the bottom of your feet on ball as you lift and lower your hips. Start with feet shoulder width apart. Progress to slightly wider than hips and turned out (like a squat position) as you lift and lower your hips. These positions challenge your hamstrings and gluts more intensely. One of my favs for knee rehab. Plank on Ball: Basic Move- Get in a push up position with elbows bent and under your shoulders. Legs in line or slightly wider than hips. Engage your core muscles. Hold the position for 30-90 seconds. Rest 1-2 minutes. Repeat 3-5 times. Level 1- Elbows on ball and body in the plank position. Legs slightly wider than hips if needed. Keep the ball as steady as you can while maintaining good form. Level 2- Hands on ball and body in the plank position. You might need to start with your feet against the wall until you know you can keep the ball steady. Squat on Ball: Basic Move- Sit on ball with your feet on floor. Move from sit on ball to squat position and then back to sit on ball x 20-30 seconds. Goal is to make your legs burn. Rest 1-2 minutes. Repeat 3-5 times. Level 1- Position feet in line with hips and feet in parallel. Progress to feet wider than hips and turned out slightly. Go slow and keep your form while you do this exercise. Have your ball on a surface so that it won’t slide away from you. Please be careful. I don’t want you falling off of it or landing on the floor. Level 2- Hold 5-12 pound free weights while you do the sit to squats. Keep the weights close to your core/hips. You can either hold them with elbows bent (gets your biceps) or on top of your thighs. Note- you should not have any knee discomfort during these moves. Make sure your knees are going over your second toes, so you keep good form. You also need to have a ball that is large enough and has enough air so that when you sit on it your hips are slightly higher than your knees. Prep Moves: If you aren’t used to the Bridge, Plank, or Squat, here are some FIT Blogs that go over how to do them (with good form) in more detail. CORE MOVES (Bridge and Plank Tips) POWER MOVES (Squat Tips) Stretch Moves: After you do these Ball Strength Moves you may want to do these 2 STRETCH MOVES for your low back and gluts or these 3 Ball Stretch Moves. OVER TO YOU: Keep the sequence the same (bridges to planks to squats) when you do them. You can also use them as a warmup or post cardio workout routine. Good form and ball control is very important to focus on during these BALL MOVES. Challenge your balance but listen to your body. If you can’t keep good form, it might be too advanced. Stop when you lose control of the ball or your form. If you don’t have an exercise ball, you can get a good one that will last for years online for $10. Join FIT NEWS, my weekly newsletter, to get more Rest (& Ball Moves) to challenge your strength, mobility, and balance throughout the year.  P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Bring out the BLISS?
Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here. Have you caught the buzz? I couldn’t ignore the research coming out about it. And since I’d started lifting heavy*, it seemed like the perfect time to make this change as well. I’m referring to the benefits of taking Creatine daily vs only with heavy workouts. It’s been 5 months since I started taking 3-5mg per day. I know it’s part of the reason I feel stronger. What’s more exciting to me is how it impacted my mood and cognition. Like less brain fog. I think it’s even helping my memory. I just feel better overall since starting it. I’ve tried to make one change at a time this year to see how my body responds but of course it’s all building on each other. And sure, it could be the consistent exercise and cleaning up my diet but there was a change in my mental health that I hadn’t felt before I started it. It’s hard to describe but it’s like a shift in my level of optimism about everything. Creatine is undeniably good for your gut, heart, brain, muscles, & bones. What’s so cool are the studies on all ages and women showing that Creatine helped improve memory (short term, working, reasoning) and cognitive processing (how clear and fast you think/respond) even when under stressful conditions like lack of sleep. Higher doses (10mg+) of Creatine have been shown to help older adults maintain their mental sharpness and improve depressive symptoms. Do you see why I had to test it out for myself? You can get Creatine in certain foods like meat and fish but it’s worth deciding if you want to supplement daily considering all the health benefits, especially if you’re over 40 years old & female. 6 Tips For Taking Creatine Daily:
More Info on Creatine:
You’ll get the best results when you combine it with resistance training. I've not experienced any weird side effects or symptoms. My labs look good & I feel good so I’m keeping this one going. I aim to take it daily, but I do miss occasionally. I take it around my workouts since I do a lot of resistance training. I want to maximize my muscle building and recovery. It also helps me remember to take it. It’s OK if I miss a dose. Remember it’s about progress not perfection. I’m aiming for 80% consistency each week with all these healthy habits I like to do for my Body & Brain. What about you? Do you want to Feel Better, Have More Energy, Strong Bones, & Build Muscle Mass? If YES, then your recipe for success is…. Protein + Resistance Training + Creatine!  I don’t think I’ve ever talked about this before. I tend to focus on muscles, joints, & fascia so you can have better mobility & posture, but Strong Bones form the foundation to every move you make. Our soft tissue has to attach to something. Right? We’ve got 206 bones in our bodies. Bones can get weaker (less dense) as we age making them more prone to break. Hormone changes in both women (lower estrogen) and men (dropping testosterone) as well as inactivity play a role in bone loss. Osteopenia is a warning sign that you may develop Osteoporosis which is a disease where more bone is broken down than replaced leaving your bones brittle and weak. Both put you at risk for fractures especially in the spine, hips, and wrists. What can you do about it? BONE workouts. How? Exercise is #1 way to prevent or possible reverse bone loss! Not just any kind of exercise helps you have Strong Bones. Resistance Training is key. Bones get stronger when stressed as it triggers them to lay down more bone. Resistance of your bones against gravity during weight bearing activities like a push up or plank will help them get stronger. If you've ever recovered from a leg fracture, it's the reason we have you gradually put more and more weight on it when walking to help the bone heal around the break. Resistance of your muscles pulling on the bone when you do strength training with weights will as well. 4 TYPES OF RESISTANCE TRAINING FOR STRONG BONES:
One thing I love about Pilates equipment, especially the Reformer, is that the springs provide resistance and Pilates is full body weight exercises. All good for your bones (& muscles) yet gentle on your joints. PRO TIP: Try wearing a weighted vest during your daily activities or cardio workouts to help strengthen your spine. Ankle and wrist weights for the extremities. More Tips for Strong Bones:
BONUS: Resistance training not only builds Strong Bones but improves your overall strength, balance, and posture which helps prevent falls. Falls are number one cause of broken hips which increase the risk of death in the elderly population. Good Form is essential when doing any strength training especially if you already have some signs of bone loss. Always go slow and consult your physician before you start a new exercise program. If you’ve been diagnosed with Osteopenia or Osteoporosis, consult with a health professional to help you develop a strength training program, so you don’t injure yourself. OVER TO YOU: Do a Bone Check Up. What do you need to add to help your bones stay Strong & Healthy? If you're not sure, start with adding some Resistance Training 2-3 times a week to give your bones a good workout.  P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.  Have you ever wondered why most Pro athletes retire in their 30’s? Part of the reason is how the body changes as we age. If you’ve noticed you aren’t quite as strong as you were in your 20’s, there is a reason. All of us- both female and male- lose lean muscle and strength as we age. If you do nothing, you’ll lose 8% of your strength every 10 years after age 30. This process speeds up after age 60 for all of us. Maybe you’re like me and started wondering WTH is going on as I approached midlife and my normal strength training workouts didn’t seem to be working as well. Luckily, I ran across research that helped me make a major shift this year. The result is that it has made me feel stronger than I’ve ever felt. What was it? One of the changes I made was to lift heavier. I bumped up my resistance training- less reps, more weight. Lifting weights with the goal of tearing fibers isn’t enough as we age. Among other things we’ve got reduced estrogen- a main driver of muscle mass & strength. You’ve got to lift heavier weight in order to get the attention of your brain to turn IT up and recruit all the muscle fibers for that power move you are asking it to do. But there’s a catch. We aren’t talking about lifting heavy for isolated muscle movements like bicep curl or rotator cuff exercises. You want to lift heavy with functional movements of pushing, pulling, squatting motions that require a lot of muscle groups to perform them- i.e. squats, deadlifts, chest presses, row (bent over). Power Moves > Heavy Weight > Low Reps- 3-6 reps is what you are targeting as you age. Why? Resistance training helps increase your metabolism and immune system, strengthen bones/tendons, improve blood pressure and lean muscle, and decrease inflammation. Lifting heavy will accelerate all of these benefits as well as build better posture and burn fat while you exercise. How do you know how much to LIFT? Step 1: Figure out the heaviest weight you can lift for one rep for one of the power moves (squats, deadlifts, chest presses, bent over rows). Once you know that you’ll build up to it. Step 2: Build up your foundation and endurance overtime. Get your joints and tendons ready to lift heavier weights. Start with an amount that you can do 8-15 reps for 2-3 sets. Step 3: Increase weight and lower reps every 4-6 weeks until you reach your “heavy” lift goal of 3-6 reps for 3-6 sets. REST REMINDER: You need more rest when lifting heavy so make sure to take 2-5 minutes of rest between sets. Do NOTHING while resting. WEEKLY GOAL: Aim for resistance training 3x/week. PREP WORK SAFETY TIPS: You need to know how to have good technique when doing resistance training to avoid injury or straining your joints. You want to have a good foundation and know how to engage your core and pelvic floor. You may need to use a mirror to watch your form if you are new to lifting. You can lift heavy with dumb bells or barbells. Dumb bells require more stability since you have to coordinate each side of the body. Most importantly BUILD UP to lifting heavy OVERTIME. NOTE: This is one of the rare times that I’m going to tell you to go hard and I’m assuming you’ve already got some type of resistance training with weights, machines, or bands under your belt. I’m also assuming you DO NOT have osteoporosis or osteopenia. If you do, then you will need a health professional to guide/modify for you after you get clearance from your physician to lift heavier weights. NEED MORE SUPPORT? If you need support building your foundation (core) and mobility so you don’t injure your tissue lifting heavy, then you’ll want to check out our online camps here. If you want 1/1 instruction & are in the Austin area, you can book a private session with Ender here. Always listen to your body. If it needs more rest, give it rest. Build up lifting heavy overtime. Take the time to learn good technique and to get your daily mobility & recovery program in place. The pay off is worth it- better bones, posture, strength, & energy.  P.S. Not sure how to get started with lifting heavy? Start with your form & mobility in our online camp or book a 1/1 with Ender to learn techniques for these power moves.
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Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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