Hi Reader,
😲Did you know that grip strength(being weak vs strong) is the #1 predictor of heart disease(the #1 cause of death in the US).
😲Did you know that being strong can decrease dementia risk by 42%
😲Did you know an increase in muscle mass= 30% decrease in mortality rates
😲Did you know resistance training can lower hip fractures by 30-40%; FYI 20-60% of people die within 1 year of having a hip fracture
😲Did you know being inactive carries the same death rate as smoking, type 2 diabetes and heart disease
Did you know by the age of 60 you could lose up to 24% of your muscle mass, that would be 36# for someone who weighs 150#. Think about that for a sec.
That's a lot of muscle gone, a lot of muscle that allows you to:
*hold your skeleton up
*lift those boxes up on the shelf
*carry your laundry basket
*stay balanced when you trip over something
*sit down, stand up, get in and out of your car
*walk and go places comfortably
*get down and back up off the floor
*do pretty much anything you want to do
Imagine not being able to do those things or feeling painful, sore, achy when doing it.
Muscle loss starts at 30(ish) with 4-6# per year loss and drastically increases at the age of 60 if we are NOT intentionally doing resistance training. This does NOT mean going to the gym and lifting those 50# weights(yet-hehe). This means doing movements that require your muscles to work more than they do with daily life movement.
Even if we take the aspect of strength out of the equation, if you don't want to do the above activities and feel like you don't need to be strong you are still affected by muscle loss.
People with less muscle mass have a higher percentage chance of:
*cardiovascular disease
*type 2 diabetes
*osteoporosis
*obesity
*cognitive dysfunction such as dementia and Alzheimer's
*cancers(13 of them to be exact)
*3-10 year decrease in life expectancy
AND
I just read about this study today.....
*having good muscle mass may improve your cancer prognosis, while helping you withstand some side effects of cancer treatments.
Strength training can be scary or intimidating but it doesn't have to be. As a personal trainer and health coach I focus on those over the age of 45 who need to build strength. I work at their current level, showing them how we can alter movements to make it work for what they are currently capable of.
It's exciting when a client can do something they were told they couldn't do or has stopped doing because it hurt. Both, my virtual(online) and in-person clients are having great wins!
I have a client who had knee surgery that left them less than ideal which then caused weakness and pain which further caused the inability to use the knee as intended. We have worked together, slowly building their strength, we've had to adjust movements often so they can do it until they are strong enough. But they are doing the work AND getting results. The other day they showed me a movement with the knees they could finally do that they haven't been able to do for like 10 years.
I have another client, knee surgery that didn't get great aftercare, they ended up walking funny which in turn has made their back painful and had a hard time lifting things. After a month we started, they went on vacation and sent me a super cool text saying they were able to lift their carry-on into the overhead without pain.
I'm giving you these examples because you DO NOT have to live with the pain you are in or possibly will be in if you do not do strength exercises. I want you to know there IS hope.
You are the first to know I'll be hosting a 6 week Movement for Life online program starting in April. I don't have all the details yet but I do know it will be 6 weeks long, meeting 1 time a week to go over the movements and any questions, you'll get workouts for each week and it will get you feeling stronger, less painful and more capable of doing daily tasks with easy at home resistance training.
Be on the watch for more information and because you are already on my email list, you'll get first dibs on the specials promotions for it.
Ready to know how you can be just 1% better in your
fitness, nutrition and well-being?
Fitness: This week, let's do this the push up. YES YOU CAN DO A PUSH UP. The video shows multiple ways of doing this.
I am currently volunteering at Neighbors Network, a senior center near me. I have a class once a week to help build their strength- the first day I said we were going to do push ups, their eyes got big thinking they couldn't do one. You know what? They all did push ups, we did the wall push ups together- 30 of them in our 30 min session. So you can absolutely do them as well.
Do these everyday this week. Pick how many you will do, start with 5, 10 whatever and slowly build up. Put a reminder in your phone to help you remember.
Nutrition: GLP-1 such as Wegovi, Ozempic, Mounjaro for weight loss are all the rage right now. Everyone is using them, asking for them and finding them elsewhere than their doctors office because the doctor won't prescribe it for them. There are good reasons for this, and it's not just the side effects listed on the label. We will go over this more next week because IT IS SCARY AND DESERVES THE PROPER ATTENTION.
Did you know our bodies produce this naturally and we can eat foods to stimulate it? These foods are FRUITS, VEGETABLES, GRAINS, NUTS/SEEDS.
This week let's work on getting 1 more cup than you currently are of fruit or vegetables each day this week. 2-3 tbsp of nuts/seeds 3 times and 1/2 cup of grains 3 times this week.
Here's a good cookie recipe that will help get nuts/seeds in. There is 1 ingredient you may need to leave out in case you can't find it- The Nigella Seed
Let's eat real food so our bodies can produce the hormone instead of taking these medications that are proving to produce poor side effects when used.
FYI here are other ways to naturally boost your GLP-1 levels.
- Eat a balanced diet: Focus on consuming foods rich in fiber, fruits, vegetables, and whole grains.
- Take supplements: Some supplements, such as glucomannan and probiotics, may help boost GLP-1 production.
- Exercise regularly: Physical activity can stimulate GLP-1 release.
- Manage stress: Stress can suppress GLP-1 production
Well-Being: There is a lot of stress going on right now, for multiple reasons. Family, jobs, losses, weather, being too busy, changes in life, and so many more reasons. Each day this week, let's wake up and say one thing to yourself that makes you happy, something you are thankful for, something that made you smile or was good from the day before.
Put a note on your bathroom mirror to remind yourself to think of the positive. Put an alarm in your phone to remind yourself to think of something good.
You can take it a step further and if you start to feel yourself go down the rabbit hole of negativity, have 1 positive statement about yourself that you will use to remind yourself that it isn't ALL bad out there.
Let's work on those things this week so you can feel great! You can live a healthy life that helps you feel your best AT ANY AGE!!!
Get That Goal!
Until next time friend,
Thank you for telling your friends and family about
Goal Oriented Health & Fitness so we can help them too!
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