over 50 weight loss

3 Essential Exercises for Women Over 50: Embrace Your Health and Wellness

3 Workouts Every Woman Over 50 Should Do

Every woman over 50 is a testament to strength and wisdom, having navigated life’s challenges with grace. As we embrace this beautiful phase of life, it’s crucial to focus on our well-being, prioritizing our health and fitness. Here are three workouts that every woman over 50 should incorporate into her routine to feel vibrant and confident:

1. HIIT (High-Intensity Interval Training): High-Intensity Interval Training, or HIIT, is a game-changer for women over 50. This workout combines cardio and strength training, making it perfect for enhancing muscle and cardiovascular health. As we age, it’s vital to maintain muscle strength and cardiovascular fitness, and HIIT can help achieve both. One HIIT variant to consider is Tabata, which consists of 20 seconds of high-intensity exercise followed by 10 seconds of recovery. Incorporating Tabata or other HIIT workouts can boost metabolism and leave you feeling invigorated.

2. Strength Training: Building and preserving muscle becomes more challenging as we age, making strength training indispensable for women over 50. Resistance training, including exercises with dumbbells, kettlebells, barbells, or resistance bands, can counteract muscle loss that naturally occurs with aging. Strength training not only enhances muscle tone but also improves overall strength and stamina, contributing to a more active and fulfilling lifestyle.

3. Yoga: Yoga is a cornerstone of fitness for women over 50. That is me to the left in the pic. It offers a holistic approach to well-being by strengthening the core, enhancing muscle flexibility, and improving balance. As we age, maintaining bone density becomes paramount, and yoga helps in this regard by putting gentle stress on bones, stimulating their growth. Additionally, for those dealing with chronic pain, yoga can be a life-changer. Studies have shown that yoga increases mobility and reduces pain, particularly in individuals with chronic lower back pain. Incorporating yoga into your routine not only benefits your physical health but also promotes mental clarity and emotional balance.

Remember, the goal isn’t just to focus on external factors like weight but to prioritize feeling healthy, confident, and comfortable in your own skin. Exercise is a powerful tool for achieving this. Embrace these workouts as a way to celebrate your strength and vitality at any age.

Your well-being matters, and these exercises can be your path to feeling your absolute best. Namaste.

P.S. If you’re looking to make positive changes in your health journey, consider a simple, cost-effective adjustment that can yield significant benefits. Additionally, explore my product review on a supplement that has shown promising results in abdominal fat reduction—a win for your well-being. Take the quiz below to see if it will help you or click here: Take Quiz

10 things i do to stay on track with weight loss goals how to stay fit over 50

10 things I do to stay on track with my weight loss goals after 50.

It’s been several years now since my hysterectomy and I’m closer to 60 now than 50. I’m definitely still on a learning curve when it comes to my weight loss goals and journey especially since my hysterectomy. I’ve since learned that moving forward with the thought that I will easily reach AND maintain my goal is a better plan of action than obsessing over the scale. When I focus too much on the minute details, it becomes frustrating for me.

This thinking has also helped many folks that I work with. It brings a positive spin to our journey instead of the negative connotation that dieting has. These 10 things are what I do daily to stay on track with my weight loss goals. Hope they help you too.

Reach your weight loss goals.

  • Focus on the positive versus the negative. Tell yourself you will easily reach AND maintain your goal weight. The mind hears everything the body tells it.
  • Weigh yourself once a week, no more than twice. I do this not so much to see if I’ve lost weight but more so that I know I’m moving in the direction I want to go.
  • Drink half your body weight of water in OUNCES daily. This is number two for a reason. Water is CRUCIAL for a healthy body but equally important is that it helps us feel full. When I’m full, I don’t feel the urge for sweets or snacks.
  • Fill half your plate with veggies no matter what meal you’re eating including breakfast. Veggies are very filling and a must in all nutrition programs. For breakfast, my go may be a protein shake (this is the one I drink on days I’m teaching classes in the morning: Protein Shake) or on days I’m home, it’s generally eggs with spinach and sliced tomatoes.
  • Eliminate as many processed carbs as possible from your diet such as bread, pasta, bagels, etc. My rule of thumb is if it’s not naturally grown, don’t eat it. As far as I know, there aren’t any bagel farms in the world.
  • No dairy. I know what you’re thinking. You have to have your milk, cheese and yogurt. But you know what? We now have so many great options including almond or cashew milk or creamer, you won’t miss it. Plus the biggest take away for me? I’m not as bloated. Can you say WINNING?
  • If you can’t resist it, get it out of the house. If I eat one jelly bean I’m going to eat the bag of jelly beans. Every time I walk by that bag I’ll be grabbing a handful then before you know it, the bag is empty and I feel like crap. That old saying out of sight out of mind works.
  • If you are a grazer, work with it. Keep healthy snacks such as nuts or veggies handy to easily snack on throughout the day. Be sure to drink a full glass of water every time you snack.
  • Exercise. Get up and get moving. Exercise is as much for the mind as it is for the body. It keeps me calm and focused as well as in shape – both heart healthy as muscle strength.
  • Sleep. People really underestimate the importance of sleep. Sleep deprivation can lead to many issues including weight gain. Turn off the tv or phone and climb in bed 30 minutes earlier tonight. You’ll feel better tomorrow.

Now that you’ve read my list of 10 things I do to stay on track, ask yourself how hard it would be for you to do the same? If 10 seem overwhelming, begin with two to three then build from there. You GOT this!

To your health,

Denise