Midlife Fitness Essentials: Best Exercises to Stay Fit and Strong

Staying active in midlife is crucial for maintaining strength, flexibility, and overall health. Regular exercise can help prevent chronic diseases, improve mental health, and enhance the quality of life. This post highlights the best exercises to keep you strong, active and thriving during midlife.

Strength training is essential for preserving muscle mass and bone density, which tend to decrease with age. Incorporate exercises like squats, lunges, push-ups, and weightlifting into your routine. Aim for two to three sessions per week, focusing on all major muscle groups.

Cardio exercises are vital for heart health and overall endurance. Activities like brisk walking, jogging, cycling, and swimming can elevate your heart rate and improve cardiovascular fitness. Aim for at least 60 minutes of moderate-intensity and 90 minutes of light cardio per week.

Maintaining flexibility and mobility can prevent injuries and improve the range of motion. Incorporate stretching exercises or yoga into your routine to keep your muscles and joints flexible. Focus on stretches that target major muscle groups and hold each stretch for 15-30 seconds.

Mind-body exercises like yoga and Pilates combine physical movement with mental focus, promoting overall well-being. These exercises improve flexibility, strength, and balance while reducing stress. Incorporate a few sessions into your weekly routine for a balanced approach to fitness.

Regular exercise is key to staying strong and active during midlife. By incorporating a variety of exercises into your routine, you can maintain your physical health, enhance your mental well-being, and enjoy a higher quality of life. Start today and reap the benefits of a fit and active lifestyle. If you need more personalized support, consider joining my coaching program.

What is your favorite form of exercise? Comment below!

Unlocking Food Freedom: My Key Strategies for Conquering Fat Loss Plateaus

Today, I'm getting real, sharing my story, and talking about a common challenge many of you have faced or may be facing—plateaus in fat loss. Ever felt like you're doing everything right but still not seeing results? You're not alone. Keep reading to explore why this happens and how to move past it.

Shifting from strict dieting to embracing food freedom was a game changer for me. It’s about understanding how whole foods make your body thrive and focusing on nourishment rather than restriction. This approach can help break those frustrating plateaus.

My first diet was all about counting calories and trying to stay below a certain number that I don't even know where I got. I wrote everything down in a notebook, bought a lot of 100 calorie snack packs and was always so proud of myself when I hit my goal. 

Forget about micromanaging every calorie. Focus on food choices that make you feel good and fuel your body effectively. Food freedom is about enjoying a varied diet that satisfies and nourishes you without obsessing over every detail. For instance, instead of strictly counting calories, focus on the quality of foods like fresh fruits, vegetables, and lean proteins that keep you energized and satisfied. This way, you’re not just eating to fit a number, but to fulfill your body’s needs. My husband recently shared a quote he saw with me that sums it up perfectly: Too many people are focused on calories when we should be focused on ingredients!

When I was trying to eat as little as possible, I was not giving my body what it needed. I was miserable. I was hungry all the time, tired and kept getting injured and/or sick. It's not just about eating less; it's about eating right. Learn to listen to your body and respond to its needs, not a one-size-fits-all diet plan.

Intuitive eating empowers you to identify and honor your hunger signals. This could mean choosing a hearty smoothie for breakfast when you're really hungry, which keeps you full and focused, rather than just a cup of coffee that might leave you famished later. This approach helps to stabilize your energy levels and maintain a healthy weight naturally.

On top of trying to eat less, I was so focused on exercising more. I sometimes did two 60 minute intense cardio workouts on the same day, plus go for a run. Exercise was a chore. It wasn't fun. I never thought you could see progress from just 30 minute workouts. In reality, shorter, more sustainable workouts can be more beneficial than hours of cardio, preventing burnout and promoting better fat loss results. 

Effective exercise is about quality, not quantity. Incorporating activities like a 30-minute HIIT session or a fun dance class into your routine can be more enjoyable and easier to maintain than lengthy sessions on the treadmill. These types of workouts can boost your metabolism and enhance your fitness without overwhelming your schedule or motivation.

Ready to break free from dieting frustrations and embrace a healthier lifestyle? Join my program today and start your journey to real food freedom. If you have any questions or need a little extra guidance, don’t hesitate to send me a message or drop a comment below.

Travel Smart: Maintaining Your Health Goals While Away

We all know how challenging it can be to stay on track with our health goals when we're out of our regular routine, but with a few simple strategies, you can enjoy your time away without compromising your health.

Travel Smart Tip 1

Start by planning ahead. Research healthy restaurants and grocery stores near your destination. Pack some healthy snacks like nuts, fruits, and protein bars to avoid the temptation of fast food. 

I love to make my own blueberry oats protein bars or brownie protein balls (recipes linked for you) for when I travel. If I’m buying snacks, I look for products made with mostly whole food like Aloha bars or Bobo’s.

Travel Smart Tip 2

Find ways to stay active. Many hotels have gyms, but you can also explore your surroundings with a morning jog, a hike, or even a walk. And don’t forget to check out the local gyms. We popped into a fitness center once to ask about a temporary pass. They did not sell us a temporary pass…they GAVE it to us for free! That made doing our workouts so much easier. Staying active will help you maintain your fitness routine and boost your energy levels. 

My favorite place to visit in the US for an active routine is Cape Cod in the summer. We used to rent a house for two weeks. We could easily do our at home workouts each day, and there were so many ways to stay active: biking on the Shining Sea bike trail, SUP and SUP yoga, playing mini golf, walking to the beach every day!

Travel Smart Tip 3:

When dining out, be mindful of your portions. It’s easy to overeat when you're trying new foods, so consider sharing dishes or ordering appetizers instead of entrees. This way, you can enjoy a variety of flavors without overindulging. 

My favorite restaurants that make ordering simple would be Stones Throw in York, Maine, The Red Parrot in Newport, RI, The River House in Portsmouth, NH, Oar House in Pensacola, and Nalu on Oahu, Hawaii.

Travel Smart Tip 4:

Don't forget to stay hydrated. Traveling and busy weekends can dehydrate you, especially if you're spending time in the sun. Carry a water bottle with you and aim to drink plenty of water throughout the day. 

I like to add Relyte electrolytes and FW flavored collagen to my water - makes it taste like a treat! My favorite flavor is strawberry lemonade. Staying hydrated prevents you from thinking you are hungry when you are really thirsty because the signals in the body are very similar!

I encourage you to take these tips to heart on your next trip or long weekend. Remember, you can enjoy your time away and still make healthy choices! 

If you have any questions, drop them in the comments below! 

Grocery Shopping Tips for a Healthier Diet

Let's talk about how to transform your grocery cart. Navigating the grocery can be overwhelming, but with a few simple strategies, you can make healthier choices and stock your kitchen with nutritious foods

First make a list before you go shopping. Planning your meals for the week and creating a list of the ingredients you need can help you stay focused and avoid impulse purchases. 

A few of my favorite meals that save time are:

• Turkey Taco

• Grilled salmon & sweet potato 

• Grilled chicken & rice

Next, start in the veggies, move to the meat department, and end in the frozen section. The outer aisles typically contain fresh produce, lean proteins, and whole foods, which are the foundation of a great nutrition plan.. Try to fill most of your cart with items from these sections.  

Read labels carefully. When you do venture into the inner aisles, make sure to read the nutrition labels on packaged foods. Look for products with fewer ingredients and avoid those with added sugars, unhealthy fats, and artificial additives. 

Here are some examples of simple items with minimal ingredients that I like:

• Primal Kitchen sauces & condiments 

• Applegate bacon & sausages 

• Siete taco products 

Buy in-season produce. Not only is in-season produce often cheaper, but it's also fresher and more nutritious. Plus, it can help you add variety to your diet and keep your meals interesting.  

My favorite items to purchase during the summer are:

• Berries

• Watermelon 

• Corn on the cob 

• Summer squash - my husband loves zucchini & yellow squash 

By following these grocery shopping tips, you can make healthier choices and improve your diet. Remember, a little planning and mindfulness can go a long way. If you're ready to take your health to the next level, consider joining my coaching program for personalized support and guidance.

Dare to Change: Why Bold Moves Lead to Big Health Results

Whether you're looking to make significant changes or just small improvements, bold action can be the key to achieving your health goals.

Taking bold action in your health means stepping out of your comfort zone and making decisions that can lead to significant improvements in your well-being, especially during midlife. It’s about being proactive rather than reactive. Why is this important? Because during this stage of life, bold actions can help balance your hormones, boost your energy levels, and improve your body composition. These impactful changes are often not achieved through hesitant steps. Embrace bold actions to see real, lasting benefits in your health and overall well-being.

Bold Action looks like:

Commit to a Goal:  Set a clear, bold goal for your health. Whether it's losing a certain amount of weight, improving your nutrition or starting a new exercise routine, having a specific target gives you something to strive for and keeps you motivated. 

Embrace Change:  Don't be afraid to make significant changes to your lifestyle. This could mean overhauling your diet, committing to a new workout routine, or even changing your daily habits. Embracing change is a bold step that can help you balance your hormones, boost your energy levels, and improve your body composition, leading to remarkable results.

Seek Support:  Surround yourself with a supportive community. Whether it's friends, family, or a fitness group, having people who encourage and motivate you can make a huge difference. Our community provides a supportive environment where you can share your journey, get guidance, and stay inspired. 

Let me share a couple of inspiring stories from individuals who took bold action in their health journey and saw incredible results.

My client Terri started working with me after recovering from a broken ankle. Her main goal was to build strength. When she started my program, Terri also looked after her mom and hosted a lot of visitors (she lives in Florida!). Her bold action to jump into my program even though her life was full of responsibilities and events helped her see how to navigate a healthy lifestyle no matter what is going on. In just 6 weeks, she went down a pant size, lost 10 pounds and was sleeping better. Most importantly, she felt stronger physically & mentally.

Janine is another client of mine. She was dealing with the effects of hormonal changes and wanted to regain control of her body and lose body fat. She started my program while recovering from a neck injury, knowing she would only focus on her nutrition. She boldly embraced the strategies and lost nearly 7 inches from her midsection in the first 5 weeks! When she could, she started doing the workouts and over the course of the next year, she lost over 30 pounds. 

I encourage you to take bold action in your health. Join my coaching program, set ambitious goals, and make the changes needed to achieve them. I look forward to seeing YOU take bold action today! If you'd like more information about us working together, send me an email that includes your goal!