Did you know that the average woman gains ten pounds every decade? Did you know that if you do one type of activity, you can slow down the aging process, prevent debilitating illness and disease plus help you to lose weight? Are you wondering what could be so magical, medicinal and miraculous? Two words: strength training!
Strength training simply means you make your muscles work harder than they normally do. Strength training helps to:
• Build muscle fibers so you can burn calories and fat more efficiently, even when you sleep.
• Keep your muscles strong to prevent accidental falls.
• Build strong legs so you can do you cardiovascular training more efficiently to prevent the number one women’s killer; heart disease.
Here are some strength training tips:
• Strength train as least 2-3 times per week, with one day of rest in between.
• Do core training, 3-5 times a week.
• Train slowly. 4 -10 seconds in each direction with free weights and pin
• When you train be sure to use resistance where you “feel” every repetition.
• Research indicates you do not need to do multiple sets to gain the benefits of strength training. One set hard is all you need do to gain health benefits.
• Many group exercise classes, such as BodyPump™, Building Brick Bodies, CXWorx™ , yoga and Pilates emphasize strength training.
• Meet with your trainer every 3 months to assess your fitness level, training routine and body composition.
The foods you eat and the beverages you drink, provide the necessary energy to sustain life plus give you the boost you need when you exercise. Focus on fueling your body with clean, organic foods that provide a balance of carbohydrates, proteins and fats.
• Be sure to eat breakfast every day. Why? Because you break-the-fast to prevent your body from feeling as if you are starving it.
• Focus on dividing each meal or snack to 50% carbohydrates, 25% protein and 25% fat. Carbohydrates are fruits, vegetables, breads, pasta and other starches. Foods high in protein include eggs, fish, poultry, lean meat, soy and nuts. Eat fats sparingly and when you do, focus on consuming good fats that are liquid at room temperature, such as olive oil or coconut oil and avoid fats from an animal source such as butter.
• Be sure to drink the recommended daily dose of 8-10, 8 ounce glasses of water. If weight loss is your goal, drink 2-3 liters of water daily.
• Eat whole foods that are not genetically modified. Avoid foods that are fake, frivolous or fabricated.
• Ideally try to eat 50% of your diet as raw. Foods that are cooked, especially vegetables are depleted of critical enzymes which help provide essential nutrients for illness and disease prevention.
For more information or details regarding a nutrition plan that is appropriate for your lifestyle, please meet with a personal trainer or Brick Bodies nutrition consultant.
Ages and stages of a woman’s life
Are you in college? Are you having a baby? Are you sending your kids off to college? Have you experienced menopause? It does not matter what age or stage of life you are currently experiencing, your health and well-being should be on the top of your totem- pole list of priorities. Why? Because in order for you to nurture those you love, you need to fit exercise into your life. Airline attendants explain that you must put your oxygen mask on first before you help others, even your own children. Exercise is oxygen for your mind, body and soul.
Here are a few suggested classes for different ages and stages of your life:
• Age 20-30: Boot camp, TRX, BodyPump™, BodyAttack™, BodyStep™, BodyCombat™, Zumba, BodyFlow™, BodyVive™ (for beginners), BodyJam™, RPM™, CXWorx™, Esprit de Core. Strength train 2X per week.
• Age 30-50: All of the above plus Pilates, yoga and aquatic therapy. Strength train 2X per week.
• Age 50-70: BodyPump, BodyFlow, BodyVive, RPM, Zumba, Pilates, yoga and aquatic therapy. Strength train 2X per week.
• Age 70 +: All of the above.
The bottom line is that your body adapts to whatever exercises you do in just 60 days. Re-evaluate your strength, cardiovascular conditioning and flexibility every 3 months. Meet with your personal trainer or your wellness coach who can determine any necessary exercise modifications to help you achieve your lifestyle goals.
Libido, Sleep and Hormones
It is well documented that exercise helps you balance your hormones, helps you sleep soundly plus helps you improve your confidence and self esteem. When you feel great, you can function at peak performance levels at home and at work; in the bedroom and the board room.
Exercise helps improve your posture and strength which boosts your over-all health and well-being. Here are a few specific classes that can help support your pelvic floor and improve your libido:
• Pilates. Pilates moves are designed to strengthen the powerhouse muscles of the back, pelvis, glutes and core.
• Zumba. Zumba is a latin infused dance based class that helps you put your “groove” in motion!
• Esprit de Core. Brick Bodies’ branded class that focuses on core training
• CXWorx.™ A Les Mills International branded class that focuses on core training in 30 minutes.
• Yoga. Yoga is a restorative “yin” activity that supports your homeostatic essence.
Foods that you eat also help boost your hormones and your libido. For example, 70% dark chocolate, turkey and bananas help elevate serotonin levels which are your “happy hormone.” Soy can elevate your estrogen levels. Maca root, ginger root and sushi grade tuna are aphrodisiacs. Shrimp and other shellfish high in iodine help to boost your thyroid.
For more information specific to your needs, please meet with a personal trainer or email any of our Personal Trainers