Sharing my week…both non-highlights and highlights 😊The struggle is real. I love fitness, my work and healthy meals, but my family and my faith always come first....
I’d be lying if I said I’ve never had a fear of lifting heavy on my 5’1” frame.
We’ve all seen it – lifting heavy for fewer reps or using lighter dumbbells for higher repetitions. Both claiming to be the only way to achieve a goal body composition (less fat, more lean tissue). So, which is true?
momsintofitness.com/how-heavy-should-i-lift-a-guide-for-women
How heavy should I lift?
I’d be lying if I said I’ve never had a fear of lifting heavy on my 5’1” frame.We’ve all seen it – lifting heavy for fewer reps or using lighter dumbbells for higher repetitions. Both claiming to be the only way to achieve a goal body composition (less fat, more lean tissue). So, which is true? momsintofitness.com/how-heavy-should-i-lift-a-guide-for-women
I stopped high cardio sessions and started doing isolation strength exercises paired with walking. But I had to figure out why this worked…hormones, age, zone cardio? I dug into the research for 3 years and 85% of our focus groups saw these SAME RESULTS.This is why I created the Weekly Schedule. Try it with me!studio.momsintofitness.com/pages/workouts-schedule
Let’s workout together!
We start together Monday September 9th. Try it FREE!Each week we strength train and you add your daily steps. Achieve the consistency you crave by choosing 2x, 3x, 4x or 5x per week.Strength training helps balance hormones, including estrogen, insulin and cortisol, which fluctuate as we age. Muscles are important for overall health, body composition, weight management, bone health and metabolism. Daily walking helps our stress levels, and it’s easy to implement steps. Walking is very effective! HIIT cardio is also effective but should be limited to a few times a week at most.
Gluteys! No lunges, no squats. Not because they aren’t great exercises…We do intentional exercises for each muscle group. Instead of multiple squats and lunges, we do hip hinges or glute push-ups for the glutes. We do hack squats and releve for the thighs. This creates significant change without bulk.These are called isolation or and/or single joint exercises. Stronger muscles cannot take over.For example, you perform a reverse lunge and feel it in your legs, but not necessarily in your glutes. This is likely because your quads are stronger than your glutes. Your quads take over and your glutes don’t get stronger.Incorporate isolation exercises in your workouts. I’ve done the research and made the perfect plans in our Weekly Schedule. 85% of our 900 women focus group saw results. Try it FREE!
I used to think walking was for my mom 😉Once I started implementing 5k daily steps or 30 minute walks, it was a GAME CHANGER! Here’s why.Regular zone 2 cardio (𝗜’𝗹𝗹 𝗹𝗶𝗻𝗸 𝗮𝗻 𝗮𝗿𝘁𝗶𝗰𝗹𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂 𝗶𝗻 𝘀𝘁𝗼𝗿𝗶𝗲𝘀) e.g. walking, has been shown to have anti-inflammatory effects.The body is always trying to maintain homeostasis by removing metabolic waste. If you exercise you are creating metabolic waste – this is our body’s natural response.Walking helps in ridding the body of metabolic waste through several physiological processes.▶️ When you walk, your muscle activity increases which boosts circulation. Improved blood flow means more oxygen and nutrients are delivered to tissues, and more importantly, waste products like carbon dioxide and lactic acid are carried away more efficiently.▶️ Movement and muscle activity during walking help propel lymph fluid through the lymph vessels. This movement helps in the drainage of excess fluid and waste products from tissues and their eventual filtration and elimination through lymph nodes.Walking helps in detoxifying the body. 𝗗𝗼 𝗶𝘁 𝗱𝗮𝗶𝗹𝘆!!!...
What worked in my 30 stopped working in my 40s
I thought it was my age! If you’re working out and not seeing results it could be due to these 3️⃣–𝗦𝗧𝗥𝗘𝗦𝗦 - if you’re in a high-stress season of life, a HIIT workout might not be what you need. Working out daily is not what you need. Try strength 3x/week and walk daily.𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 – if you’re over the age of 35 you are losing muscle mass. Do your strength training and keep it simple. 2-3 sets of each exercise getting close to fatigue.𝗦𝗧𝗘𝗣𝗦 – daily steps are a game changer!! Walking reduces stress and gets rid of inflammation.Yes, age and hormones also play a part!...
Don’t underestimate walking!
Don't underestimate walking! 💫Pair walking with strength training 3x or 4x per week. If you are over the age of 35 you must strength train!Try our free strength workouts▶️ studio.momsintofitness.com/pages/personalize-your-workouts OR ▶️ studio.momsintofitness.com/catalog
For me, I’m a 5’1” mid-forties gal, former athlete. I strength train 3x Per Week. I walk every day. Sometimes I run instead of walk. Do you find it easy or hard to gain muscle if you try? The answer to this question will lead you to your suggested body type.While the research is split – some say body type has nothing to do with it, some say it does – we all know strength training is important. Especially after the age of 35! We lose 3-8% muscle every decade.Read more about body type and how much cardio and strength you need to see change. Linked in comments below.
Fat loss without weight loss?
Body Recomposition! Losing fat while not seeing the scale move is due to Body Recomp. Muscle tissue is denser than fat, so as you strength train + lose fat your weight might remain the same.To lose fat and gain muscle simultaneously, you should get in your daily steps and strength train 3x-5x per week. 🔥Use our Weekly Schedule for free! Youchoose 3x, 4x or 5x workouts per week. ↪️Studio.momsintofitness.com/catalog
3 things you can do today
If you’re working out hard and not seeing results there are 3️⃣ things you should do TODAY!studio.momsintofitness.com/catalog
