Hi Reader,
This week, I want to talk about something that's essential for all of us—strong muscles. You might think that strength is only about lifting heavy weights or looking toned, but it’s so much more than that. Strong muscles are key to pain-free movement in your everyday life. Whether you're bending down to tie your shoes, carrying groceries, or going for a walk, your muscles play a critical role in supporting your joints and preventing strain.
When your muscles are strong, they help to stabilize your body, reduce stress on your joints, and improve your posture. Stronger muscles not only make everyday movements easier, but they also help to prevent injury by absorbing impact and distributing forces evenly across your body.
So, how do we make sure our muscles are strong and ready to support us in everything we do?
Now for your weekly dose of
Be 1% Better in your Fitness, Nutrition, and Well-being
This week, your challenge is simple: Focus on building muscle strength—but in a way that is sustainable and accessible.
Physical: Aim for 5 min each day of movement These can be bodyweight exercises (like squats, lunges, or push-ups) or weighted exercises if you have access to equipment. The key is consistency, not intensity. Start where you're at, and remember, even small efforts add up!
Here are some ideas:
1.Knee Pain: Strengthening the muscles around your knee—particularly your quadriceps and hamstrings—helps stabilize the joint and can reduce strain on the knee itself. If you struggle with knee pain, try these beginner-friendly moves:
Chair Squats (10-12 reps, 3 sets): Stand in front of a sturdy chair. Sit back into the chair slowly and stand back up, keeping your weight on your heels. This strengthens your quads, hamstrings, and glutes, without putting too much strain on the knees.
Seated Leg Extensions (10-12 reps per leg, 3 sets): Sit in a chair, extend one leg at a time straight out, and hold for a few seconds before lowering. This helps strengthen the quads without stressing the knee joint.
2. Lower Back Pain: Weak core and glute muscles can contribute to lower back pain. Strengthening the muscles in your core, glutes, and hamstrings can reduce the pressure on your lower back. Here are some gentle exercises to try:
Standing Marches (10-12 reps per leg, 3 sets): Stand tall and march in place, lifting one knee toward your chest at a time. This engages the core and strengthens the hip flexors and lower back muscles without strain.
Pelvic Tilts (10-12 reps, 3 sets): Lie on your back with your knees bent. Gently tilt your pelvis toward your ribs, flattening your lower back into the floor, then relax. This movement helps strengthen the lower back and core.
Nutrition: Your muscles need fuel to grow and recover, so make sure you're getting adequate protein throughout the day. Aim for a source of lean protein with every meal—chicken, fish, beans, or even a protein shake if needed. Protein helps rebuild muscles after workouts and keeps you feeling strong. Let's focus on getting 30g of protein per meal. Here is a guide to help you reach those goals.
Well-being: Recovery is just as important as the work itself. Prioritize rest this week by making sure you get enough sleep (7-9 hours a night). Sleep allows your muscles to repair, recover, and grow stronger.
By focusing on these small, manageable actions, you're not just building strength—you’re creating a body that can move through life with less pain and more freedom.
Remember, it's all about being 1% better each day.
Keep up the great work, and I'll see you next week with more tips to help you reach your health and fitness goals!
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!
Did someone forward you this email?
Click here to join the Newsletter community
