Tone Your Arms at Any Age With This 10-Minute Bicep Workout

Fitness in Midlife on July 27, 2024

This simple bicep workout using dumbbells helps to sculpt and tone your arms—and all you need is 10 minutes a day!

The best part? Strength training workouts such as this one help build muscle (without bulking up), speed up your metabolism, and leave you feeling stronger and more confident as you age.

Here are a few tips for using dumbbells before getting started: 

  • Use the right amount of weight: If you’re new to dumbbells, start with 8 pounds and gradually work up to 10 pounds, 12 pounds, etc. (Be sure to check out this guide on when to increase your weights.)
  • Focus on form: Focusing on the correct form for your bicep exercises will help ensure you’re building muscle without causing injury. Move with concentration: When you hold a dumbbell, lower it slowly as you think of activating your bicep muscle and upper arm.
  • Go slow if needed. You want to have control over your movements when you’re lifting dumbbells, even if they feel light.

Workout Instructions:

    • Set a timer for ten minutes.
    • Do 10-12 reps of each exercise, then take a 1-minute rest after you complete them all. Begin again from the top.
    • Stop working when the timer goes off!
    • Do this workout twice a week, combined with cardio workouts, to start seeing stronger, more toned arms.

    Let’s get started!

    1. Bicep Curl

    Chris Freytag doing a bicep curl exercise for toned arms.

    Photo Credit: Get Healthy U

    The bicep curl exercise directly targets and isolates the biceps, enhancing muscle size and strength.

    Here’s how to do bicep curls:

    • Stand with feet hip-width apart. Start by holding the dumbbells down next to the sides of your legs with arms fully extended, a slight bend in the elbow, and palms facing forward.
    • Bend your elbows and curl your dumbbells up to your shoulders, and make sure your bicep curls all the way to the top.
    • Lower the weights back down, making sure to straighten your arms until they are next to your legs where you started.

    2. Hammer Curl

    Chris Freytag doing a hammer curl exercise for toned arms.

    Photo Credit: Get Healthy U

    Hammer curls emphasize the brachialis muscle, increasing the overall thickness of the upper arm.

    Here’s how to do a hammer curl:

    • Stand with feet hip-width apart with core engaged, weights resting at sides with palms facing in.
    • Curl the dumbbells up, thumbs on top, until they reach shoulders. Lower to starting position with control.

    3. Push-Up Punch

    Chris Freytag doing a push-up punch exercise for toned arms.

    Photo Credit: Get Healthy U

    Doing push-up punches will engage the biceps along with the chest and shoulders, improving functional strength and stability.

    Here’s how to do a push-up punch:

    • Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Position your feet hip-width apart or slightly narrower.
    • Keeping your body straight, bend your arms to lower your body toward the floor.
    • Straighten your arms to push your body back up into plank position as you punch your right arm forward.  Return your hand to the floor, lower back to the bottom of your push-up, and repeat punching with your left arm.

    4. Tricep Overhead Extension

    Chris Freytag doing a tricep overhead extension exercise for toned arms.

    Photo Credit: Get Healthy U

    While primarily targeting the triceps, overhead extensions also engage the biceps for stabilization, enhancing arm endurance.

    Here’s how to do tricep overhead extensions:

    • Stand with feet hip-width apart while holding dumbells straight overhead, keeping your spine long and abs tight.
    • Bend your elbows and lower your dumbbells behind the base of your head. Keep your elbows hugging in towards your head and pointing forward. Then extend your arms long returning to your starting position working the triceps.

    5. Tricep Dips

    Chris Freytag doing a tricep dip exercise for toned arms.

    Photo Credit: Get Healthy U

    Tricep dips primarily work the triceps but also engage the biceps and forearms for stabilization, improving overall upper arm strength.

    Here’s how to do tricep dips:

    • Start seated, knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with fingers facing your hips. Lift your hips to a hover.
    • Bend your elbow straight back and use your triceps to press back up.

    Feel Younger, Live Longer: 10 Benefits of an Anti-Inflammatory Diet

    Fitness in Midlife on July 26, 2024

    Along with exercise, diet plays a huge role in our quest for longevity. The anti-inflammatory diet, rich in whole foods and packed with nutrients, is known for its powerful effects on reducing chronic inflammation, the hidden culprit behind many health issues.

    Some of the best anti-inflammatory foods include: 

    • Tomatoes
    • Avocados
    • Broccoli
    • Olive oil
    • Green leafy vegetables (kale, spinach, collards)
    • Nuts (walnuts, almonds)
    • Herbs and spices (ginger, turmeric, garlic)
    • Fatty fish (salmon, mackerel, tuna, sardines)
    • Fruits (strawberries, blueberries, cherries, oranges)

    By making mindful food choices, you can not only feel younger but also add years to your life! 

    Next, we’ll share the 10 biggest benefits of adopting an anti-inflammatory diet.

    1. Reduces Chronic Inflammation

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    The term “anti-inflammatory diet” says it all! Reducing chronic inflammation helps prevent and manage inflammatory conditions like rheumatoid arthritis, inflammatory bowel disease, and psoriasis.

    2. Improves Heart Health

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    An anti-inflammatory diet reduces the risk factors for cardiovascular disease, such as high blood pressure, high cholesterol levels, and atherosclerosis.

    3. Promotes Better Weight Management

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    Some foods in an anti-inflammatory diet, like fruits and vegetables, are low in calories and high in fiber, which can aid in weight management. Maintaining a healthy weight is essential for reducing inflammation.

    4. Improves Joint Health

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    Following an anti-inflammatory diet may reduce pain and improve joint function in people with conditions like osteoarthritis or rheumatoid arthritis.

    5. Boosts Your Immune System

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    A diet rich in antioxidants and nutrients can support a robust immune system, helping the body fight off infections and illnesses.

    6. Supports Gut Health 

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    An anti-inflammatory diet can be beneficial for individuals with conditions like irritable bowel syndrome (IBS) and Crohn’s disease, as it can help reduce gastrointestinal inflammation and discomfort.

    7. Balances Blood Sugar

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    Consuming complex carbohydrates and foods with a low glycemic index can help stabilize blood sugar levels, reduce the risk of type 2 diabetes, and help those already diagnosed manage their condition.

    8. Improves Cognitive Function

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    Some research suggests that an anti-inflammatory diet may support brain health and lower the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s disease.

    9. Improves Your Skin

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    Certain skin conditions, such as acne and eczema, may improve when you adopt an anti-inflammatory diet thanks to reduced inflammation.

    10. Aids in Cancer Prevention

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    While no diet can guarantee cancer prevention, an anti-inflammatory diet rich in fruits and vegetables, which are high in antioxidants, may reduce the risk of certain types of cancer.

    Take a Minute to Breathe With These 5 Meditation Types

    Fitness in Midlife on July 25, 2024

    When you hear the word “meditation,” what do you think of? Many people don’t know that there are different types of meditation, and if one type doesn’t work for you, there may be another type that does.

    Free from the distractions of cell phones or conversation, our minds can flood with the subconscious worries, longings, and concerns of day-to-day life. But it’s by sitting with those thoughts and watching them come—and eventually go—that we can calm our bodies and minds and find peace.

    The truth is, there is no one-size-fits-all meditation—it comes in just about as many variations as you can imagine. This is good news, since meditation offers amazing benefits, including:

    • Lower blood pressure
    • Boost your immune system
    • Improve concentration
    • Ease Stress
    • Decrease anxiety and depression
    • Improve memory

    Here, we cover five main types of meditation. Find the one that’s best for you! 

    1. Mindfulness-Based Stress Reduction Meditation 

    Senior woman doing mobility exercises outdoors.

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    What it is: Made popular by Jon Kabat-Zinn in 1979, MBSR, or Mindfulness-Based Stress Reduction, is about breath awareness and a “body scan.” Breath awareness is simply the act of calmly noticing each inhale and exhale so your breath is the main focus. A body scan is a technique used to focus on physical sensations in the body. Starting at your toes and working your way up, you focus on specific parts of your body at a time; this heightened awareness has the potential to release and relax tension in different areas.

    MBSR has gained increasing popularity over the past few decades and is now offered in over 200 hospitals and medical centers around the world. Kabat-Zinn even leads workshops where his students practice walking meditations, noticing each step mindfully and harkening back to the ancient expression: “When you’re walking, just walk. When you’re eating, just eat.” Kabat-Zinn believes each activity can be done mindfully, and in doing so, you can adopt a more meditative state in your day-to-day life.

    Pose:  Seated, lying down, or walking

    Try if: You want to live more mindfully during each moment of your life, whether when enjoying your meals or walking through the park.

    2. Transcendental Meditation

    A calm woman meditating with her eyes closed.

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    What it is: You may have heard of Transcendental Meditation (TM) because it was made popular by some famous followers (the Beatles, for example), but it’s a thousands-of-year-old tradition initially brought to America by Maharishi Mahesh Yogi in the 1950s. Transcendental meditation asks that you sit still for twenty minutes twice a day and utilize a mantra to find focus during meditation.

    Twenty minutes may sound like a lot at first, but the length of time is designed to help you access a deeper level of calm that exists beyond your everyday emotions and the stress of life. If you choose to enroll in a TM class, your instructor or teacher can give you a mantra, which you can repeat throughout your meditation.

    Pose: Seated

    Try if: You feel restless, overly stressed, or mentally fatigued and want to experience a deeper sense of inner calm.

    3. Loving-Kindness Meditation

    Senior woman meditating with her hands in a prayer position.

    Photo Credit: Shutterstock

    What it is: The cultivation of compassion for others is a popular form of meditation in Buddhism, although loving-kindness meditation itself is not tied to any one religion or philosophy. It’s also sometimes referred to as Metta Meditation. You begin by taking two or three deep breaths with slow, long exhalations, feeling the breath moving through the center of your chest—your heart chakra. You then repeat the following or similar phrase directed at yourself:

    May I be happy. May I be well. May I be safe. May I be peaceful and at ease.

    After a period of directing loving-kindness to yourself, bring to mind a friend or someone in your life who has cared for you. Then slowly repeat the phrases toward them.

    May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

    Then direct your attention to the universe—ask that all its beings are happy, well, safe, peaceful and at ease. Connect with any feelings of warmth and unity you experience.

    Pose: Seated

    Try if: You want to cultivate greater compassion for yourself and others.

    4. Zazen Meditation 

    The back of a woman meditating while sitting cross-legged by the water.

    Photo Credit: Shutterstock

     

    What it is: Zazen meditation is the practice at the heart of Zen Buddhism, and its main focus is on the relationship between the breath and the mind. Practitioners are encouraged to turn their attention to each inhalation and exhalation, counting their breaths at times to achieve greater mental focus. As you inhale, count to one; the exhale is two. Your next inhale is three; the following exhale is four, and so on. Try to focus on counting each breath, and let that be your mind’s solitary task. Zen meditation can be practiced in groups, and sometimes chanting is involved.

    Pose: There are several variations of Zazen meditation poses:

    • Both legs crossed so each leg rests on the opposite thigh (full lotus)
    • One leg resting over the opposite calf (half-lotus)
    • On your knees with legs folded under you
    • Sit in a straight-back chair

    Try if: You want to experience deep relaxation through your breath.

    5. Vipassana Meditation 

    A woman sitting cross-legged with hands in lap for meditation.

    Photo Credit: Shutterstock

    What it is: This Sanskrit word means “to see things as they really are” and is also referred to as “insight meditation.” It is part of a 2,500-year-old Buddhist tradition designed to help you tap into a deeper level of consciousness. In Vipassana, you are instructed to label thoughts and experiences as they arise, noting objects that grab your attention. Each time you identify a label in your mind, you are then encouraged to bring your awareness back to your primary object: your breath. Focus on your breath from moment to moment. Any time a thought, feeling, or sensation comes into your mind, note it as “dog barking,” “knee pain,” or “thinking,” and then return your focus to your breath. This allows you to become the observer of your thoughts, helping you see them more objectively.

    Pose: Cross-legged on a cushion on the floor.

    Try if: You want to release harmful thoughts and expand your consciousness.

    No More Diets: 10 Practical Weight Loss Tips From an Expert

    Fitness in Midlife on July 24, 2024

    Are you tired of counting calories and following strict diets to lose weight? If you want to shed pounds for good, you’re not alone. In fact, nearly 1 in 3 adults are overweight.

    Losing weight doesn’t have to be daunting if you focus on simple but powerful strategies. The best approach? Healthy lifestyle changes.

    To lose weight, you need to:

    • Make better food choices to nourish your body
    • Eliminate processed foods
    • Eat in a calorie deficit

    There are a million diets out on the internet that don’t work because they are overly restrictive and hard to maintain for a long period of time. Instead of focusing on fad diets and pills, seasoned personal trainer and health coach Chris Freytag offers 10 expert tips and strategies to help you achieve your weight loss goals in an approachable way.

    1. EDIT Your Food Choices

    A selection of foods containing healthy monounsaturated fats.

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    Rearrange those four letters in the word “diet” and “edit” what you eat instead! Editing means making better food choices, being smarter about what you will eat, what you will eat less of, and what you might cut out altogether.

    The focus is on gradual changes and mindful eating—not crazy elimination diets, intermittent fasting, or tedious calorie counting.

    Ultimately, it’s about feeling in control of what you eat. Instead of saying you are “on a diet,” you’re making better choices to help improve your overall health.

    When you make smarter food choices, you naturally end up eating fewer unhealthy foods, ultimately reducing your overall calorie intake. You will find that your relationship with food and your choices become a lot easier when you ditch the diet mentality!

    2. Embrace a Healthy Lifestyle Mindset

    Older women doing HIIT exercises outdoors.

    Photo Credit: Depositphotos

    It’s important to accept that successful weight loss takes time. Remember, it’s a process, and you’ll need to have patience and a positive mindset.

    Make your ‘why’ for eating healthy about deeper, more meaningful things. Reducing blood sugar, reducing cortisol, and improving cholesterol and blood pressure are all great examples. But your why should be unique to you!

    Remember that how you feel is directly correlated to what you put in your mouth.

    Food is fuel, and what you eat and the nutrients you get or don’t get into your body will affect how you feel, think, and act every day.

    The best weight loss plans are foiled when the only motivation is weight loss. Make it about deeper reasons and think about how healthy eating can improve every aspect of your life.

    3. Use the 80/20 Rule

    Woman eating a high protein breakfast in a cafe with friends.

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    Use the 80/20 rule when it comes to eating. Eat healthy 80% of the time, and give yourself 20% wiggle room.

    Some days, you will do better than others, and that’s perfectly okay! You don’t have to become the perfect clean-eating human. If you have a bad day, wake up tomorrow and reset your mindset.

    Lean your life toward healthier choices, but be compassionate and kind to yourself when you make less-than-stellar choices. Skip the mentality of “I’m on a diet, or I’m not.”

    The 80/20 rule is about moderation, not perfection.

    4. Watch Your Portions

    Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices.

    Photo Credit: Depositphotos

    If you take in too many calories—more than your body needs or can burn—you will gain weight. To lose weight steadily and keep it off, you need to eat fewer calories and watch your portion sizes.

    So, what’s the difference between portions and servings?

    • A portion is how much food you choose to eat.
    • A serving is a standard amount (or guideline) used by food companies to determine how much to eat and the calories and nutritional content of food.

    Think about it—one of your portions could be several servings! The key to weight loss may not be eliminating your favorite foods but just eating less food overall.

    Portion Size Rules of Thumb

    Most restaurants serve up big platefuls of portion distortion—a mega plateful of pasta or a steak the size of your dinner plate. But those are way too often more than we need.

    Use these guidelines to size up your portions more accurately:

    • The size of your fist = A medium fruit, one cup of whole grains
    • The size of your thumb = One ounce of cheese
    • The tip of your thumb = One teaspoon of butter, oil, or nut butter
    • A deck of cards = One serving of meat, poultry, or fish
    • One cupped handful = One serving of cereal
    • Two golf balls = one serving of mashed potato or ice cream

    You can easily cut back on hundreds of calories a day when you watch your portions. As you readjust to smaller portions, your body will learn to reset that feeling of fullness.

    5. Eat More Protein

    Top view of a bowl of quinoa topped with veggies and seeds.

    Photo Credit: Shutterstock

    As you age, it’s necessary to increase your protein intake—especially for women.

    Protein is an important part of your strategy for losing weight without dieting. Eating protein at every meal can increase feelings of fullness, reduce hunger, and help you eat fewer calories.

    When it comes to feeling full, eating protein can help reduce the ghrelin levels in your blood. Ghrelin is a hormone produced by your stomach and is often called the hunger hormone. Consuming adequate protein each day can help control the release of ghrelin in your body, keeping you feeling fuller longer.

    Some good examples of protein-rich foods include chicken, turkey, meat, fish, yogurt, lentils, quinoa, eggs, protein powder, nuts and seeds.

    6. Eat More Fiber-Rich Foods

    Bowl of oatmeal porridge served with berries on light grey table, top view.

    Photo Credit: Shutterstock

    Fiber-rich foods also enhance weight loss by increasing fullness, helping with digestion, reducing calorie intake, and stabilizing blood sugar.

    Popular examples of fiber-rich foods include:

    1. Whole grains (quinoa, oats)
    2. Legumes (beans, lentils)
    3. Fruits (apples, berries)
    4. Vegetables (broccoli, spinach)
    5. Nuts and seeds (chia seeds, almonds)

    Just like adding protein to every meal, adding fiber-rich foods is also key to your weight loss efforts.

    7. Use a Calorie Tracking App

    Older woman cooking in her kitchen.

    Photo Credit: Shutterstock

    A calorie-tracking app like MyFitnessPal can be a valuable tool for trying to lose weight without dieting.

    Calorie tracking apps come with loads of benefits, like:

    • Improves accountability. Enhances weight loss efforts by promoting awareness, accountability, and informed decision-making regarding dietary choices.
    • Encourages mindfulness. Helps encourage better food choices and portion sizes, fostering a greater awareness of daily calorie intake. 
    • Monitors macronutrients. It allows users to monitor not only calories but also macronutrient intake, ensuring a balanced and nutritionally sound diet of carbohydrates, fats, and protein.
    • Highlights patterns. Supports behavior change by highlighting eating patterns and areas for improvement, empowering individuals to make healthier choices.
    • Helps with meal planning. Assists in meal planning and preparation, making it easier to adhere to dietary goals and resist impulsive, less healthy food choices.
    • Fits many lifestyles. Fits seamlessly into various lifestyles, providing flexibility and helping individuals make informed choices in different situations.
    • Educational resource. Helps users understand the calorie content of different foods and promoting long-term, sustainable habits.

    8. Drink More Water

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    This may be the easiest tip for losing weight without dieting! There are so many reasons to drink more water daily.

    Some surprising benefits of staying hydrated include:

    • Regulates your appetite. This is often disguised as hunger. Better yet, drinking water before meals promotes a feeling of fullness, reducing overall food intake.
    • Supports your metabolism by aiding in the breakdown of fats and calories.
    • Replaces high-calorie beverages, reducing total daily calorie intake.
    • Ensures proper hydration for effective workouts, contributing to weight loss efforts.
    • Facilitates the absorption of essential nutrients from food.
    • Supports kidney function in eliminating waste and toxins from the body.

    9. Move Your Body More 

    Senior couple walking in the park on a sunny day.

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    Although proper nutrition is necessary for weight loss, physical activity will make it more successful. You can’t have a healthy lifestyle without pairing the two together!

    We all have 24 hours in a day, and what you choose to do with those hours can make all the difference. If you can, try to make time to exercise!

    If you are not currently exercising, start small—even a 10-minute workout can get your heart rate up and engage your muscles. Allow yourself to choose some form of movement that you like to do so you will stick with it.

    Muscle building is an important factor in maintaining an enjoyable lifestyle as you age. You need strength and balance to perform daily activities. (These are our favorite strength training moves for women over 50.)

    Of course, don’t forget about the importance of getting your heart rate up by walking, running, swimming or whatever form of cardio you like.

    Quick Exercise Tips from a Fitness Expert:

    • Partner up with a friend or family member and keep each other accountable.
    • Remind yourself of how good you feel after you finish a workout.
    • Build up your commitment to exercise (and your health) every time you keep your appointment. Self-discipline is like a muscle!

    10. Get More Sleep

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    Adequate sleep is crucial for weight loss because it influences various physiological and hormonal factors.

    Here are just a few of the amazing things getting enough sleep can do for your body:

    • Hormone regulation. Sleep regulates hormones like leptin and ghrelin, which control hunger and fullness. Poor sleep can lead to increased ghrelin (an appetite stimulant) and decreased leptin (an appetite suppressant), promoting overeating.
    • Supports metabolic function. Sleep supports optimal metabolic function, ensuring efficient energy utilization and preventing metabolic slowdown, which can occur with sleep deprivation.
    • Helps with stress. Sleep promotes better stress management and reduces cortisol levels. Elevated cortisol, associated with sleep deprivation, can lead to increased body fat.
    • Improves energy levels. Sleep enhances energy levels and overall physical performance, encouraging regular exercise and adherence to a fitness routine.
    • Reduces cravings. Sleep improves impulse control and reduces cravings for high-calorie, sugary carbohydrate foods, which are often sought out for quick energy boosts.
    • Supports muscle recovery. Sleep supports muscle recovery and maintenance, crucial for an active lifestyle and effective weight loss through exercise.

    Check out these 15 science-backed tips to get better sleep.

    Understanding the Basics of Weight Loss

    A floor scale surrounded by healthy foods and a tape measure.

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    Weight loss can seem like an overwhelming task, but it all comes down to consuming fewer calories than your body needs. By doing so, your body taps into its stored body fat for energy, leading to weight loss.

    While diets are often centered around eliminating food groups, fasting, and special supplements, there are alternative approaches to losing weight while still enjoying your favorite foods.

    Here are a few of the key takeaways for understanding the basics of how weight loss works:

    • Reducing portion sizes can help prevent weight gain and promote weight loss.
    • Focusing on consuming nutrient-dense foods can be more impactful than specific diets.
    • Practicing mindful eating can help avoid overeating.
    • Staying hydrated throughout the day can help reduce cravings and boost metabolism.
    • Regular physical activity, such as strength training, walking, or dancing, can help burn calories and increase muscle tone.

    While all of these tips are important individually, they are all intertwined. To lose weight, try incorporating a combination of these tips into your daily lifestyle.

    Remember, being on a diet is not the best weight-loss strategy! Creating a healthy lifestyle of clean eating and movement is the long-term answer to losing extra unwanted pounds. Plus, you’ll achieve better overall health and well-being, too! 

    5 Tips from a Personal Trainer for Getting Rid of Back Fat

    Fitness in Midlife on July 23, 2024

    Tired of dealing with that pesky back fat? You’re not alone! The good news is there are some straightforward ways to tackle it.

    Chris Freytag, a seasoned personal trainer and health coach, shares her top five tips for toning and trimming your back. From easy-to-follow exercises to smart diet tweaks, these tips will help you achieve a stronger, more sculpted back!

    1. Focus on Nutrition

    Senior couple preparing heart healthy foods in the kitchen.

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    While you might just want to dive into back fat exercises, the truth is that starts with your diet.

    In an editorial by the British Journal of Sports Medicine, researchers noted that excess sugar and carbs—not physical inactivity—are primarily to blame for the growing obesity epidemic. No matter how much you move, eating poorly is working against you and it will win every time.

    Excess calories, especially those in the form of sugar and unhealthy fats, end up as fat on your body, including your back. A healthy diet doesn’t mean starving yourself. The key is to choose healthy, whole foods.

    Clean eating includes lots of fruits, vegetables, lean protein, and healthy fats. The choices are wide open!

    If you’re not sure how to start, try our Ultimate Guide to Healthy Eating ebook for a little guidance—we’ve got TONS of tips on how to make clean eating a natural part of your daily life.

    2. Incorporate Cardio Exercise

    emale athletes doing aerobics exercises or Zumba dance workout.

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    Cardiovascular exercise burns calories, and for fat loss, you need to burn off more calories than you take in. Cardio exercise alone can’t tone your back, but it can help you create a calorie deficit, which is needed to lose fat.

    The CDC recommends 150 minutes of heart-pumping cardiovascular exercise per week. There are so many great cardio exercise options available, including these 9 cardio workouts for weight loss that don’t include running!

    Here are a few forms of cardio exercise to help lose back fat: 

    • Jumping Rope: Burns calories and tones back muscles.
    • Swimming: A low-impact and full-body exercise that targets back muscles.
    • Power Walking: Improves cardiovascular endurance, burns calories, and a workout that is easy to keep up with.
    • Rowing: A cardiovascular exercise that engages the entire back and upper body muscles.
    • High-Intensity Interval Training (HIIT): Burns calories, boosts metabolism, and reduces overall body fat.

    Varying your workouts to include both lower- and higher-intensity activities helps shake up your stubborn metabolism and get things moving in the right direction toward fat loss. And remember, high intensity doesn’t have to be high impact. You can get your heart rate up while keeping your movements low-impact!

    3. Strength Train Your Entire Body

    woman doing strength training with dumbbells

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    We all start to lose about a half pound to a pound of muscle a year after the age of 35 if we aren’t actively replacing it. Unfortunately, there is no magic pill to build or maintain muscle—you have to do it through strength training.

    So, how do you build muscle? Work the muscles, of course! “Without question, exercise is the most powerful intervention to address muscle loss,” explains Nathan K.LeBrasseur, Ph.D. from the Mayo Clinic. 

    The best weapon against body fat and to tone and firm up is to strength train your whole body. 

    If you become sedentary in midlife, you will notice weaker back muscles and a slumping posture. Your best defense against this is to work your back muscles.

    Here are a few things about back muscles you should know about:

    • Muscle tissue is active. The more muscle you have, the more efficient your body is at burning calories, even at a resting heart rate.
    • While spot-reducing fat doesn’t work, spot sculpting does. When you lose body fat, you shed it all over your body. But you can spot-train certain muscle groups to tone that specific area. If you want a stronger, more defined back, work the muscles in your back and firm up that bra bulge.

    Check out our 9 favorite back fat exercises to tone and firm your back!

    4. Improve Your Posture

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    Standing tall with your shoulders back and lower abs pulled in tight will make you look taller and leaner all over. If posture is really a problem for you, try Pilates!

    Pilates is another form of strength training that teaches you to engage your core, strengthen your lower back, practice good posture, and keep your back and shoulders stable and strong. Professional athletes everywhere have learned the wonders of Pilates.

    Here are a couple of pilates workouts to get you started: 

    You can also use postural exercises that specifically target the back muscles and improve posture:

    • Bird Dog: Stabilizes the core and strengthens the back muscles, promoting good posture.
    • Superman: Tones the back muscles and improves overall spinal alignment.
    • Bridge Pose: Strengthens the glutes and core, supporting proper posture and reducing back fat.
    • Plank: Engages the entire core and back muscles, improving stability and posture.

    5. Focus on Better Lifestyle Choices

    woman cooking with foods that keep joints healthy in kitchen

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    Along with nutrition and exercise, there are numerous lifestyle changes you can make to improve your efforts to strengthen and tone your back.

    These suggestions will help you follow healthy habits and crush your daily routine:

    • Get Enough Sleep: Getting enough sleep impacts your overall health and well-being. Try these science-backed tips for getting better sleep to avoid hormonal imbalances that can cause unhealthy cravings and upset your body’s natural fat-burning process.
    • Manage Your Stress. Chronic stress can negatively impact your body’s ability to lose fat (including back fat). Stress-reducing strategies, such as meditation, breathing exercises, daily yoga practice, and regular exercise, minimize the amount of cortisol (the stress hormone) released into your body.
    • Avoid Excessive Alcohol. Alcohol drinks are usually high in calories, sugar, and other unhealthy ingredients. Plus, you may not make the best nutrition choices when partaking. Consider reducing your alcohol intake to help your back fat reduction efforts.
    • Drink More Water. Drinking enough water every day supports your overall health and your fitness goals. Water helps flush toxins from your body, aids in digestion, and helps control appetite. Try our favorite tips to drink more water every day to get your 8 glasses!

    If you follow these tips to tone your back, you’ll feel more confident, lose weight, and, most importantly, gain strength for more flexibility and mobility so you can do the things you love!

    6 Tasty (And Healthy) Smoothie Recipes for Weight Loss

    Fitness in Midlife on July 23, 2024

    If you’re looking to shed those extra pounds in a delicious way, smoothies are an excellent addition to your weight loss journey. Offering plenty of health benefits, smoothie recipes are an easy and convenient way to incorporate a variety of fruits, vegetables, and other nutritious ingredients into your diet.

    Weight loss smoothies can help control cravings, provide essential nutrients, and contribute to your overall wellness. Packed with vitamins, minerals, and antioxidants, these five delicious smoothie recipes can help you reach your goals while satisfying your taste buds.

    1. Healthy Mixed Berry Smoothie

    Photo Credit: Get Healthy U

    This healthy mixed berry smoothie is made with simple ingredients like unsweetened almond milk or coconut milk, non-fat Greek yogurt, and chia seeds. It’s rich in fiber and protein and helps keep you feeling full all morning long!

    One way to sneak in a bit of extra fiber in smoothies is with oats. (That’s right, oats aren’t just for oatmeal!) The oats blend up small with the rest of the smoothie ingredients, so you hardly notice them in this mixed berry smoothie recipe.

    Want to sneak in some veggies, too? Add in some leafy greens, like a handful of fresh baby spinach or kale. If you’re looking for a sweeter fruit smoothie without a bunch of added sugar, you can include maple syrup, honey, a frozen banana, or any other healthier sweetener.

    VIEW RECIPE: Healthy Mixed Berry Smoothie

    2. Strawberry Peanut Butter Smoothie

    strawberry peanut butter smoothie

    Photo Credit: Get Healthy U

    This simple strawberry peanut butter smoothie tastes almost like a sippable PB&J! This delicious smoothie recipe is packed with protein and antioxidants — but made with simple ingredients.

    To ensure your fruity smoothie actually keeps you full until lunchtime, make sure to include some fiber and plenty of protein. You can bump up the protein in this smoothie by using Greek yogurt and your favorite protein powder. Peanut butter (or almond butter) is also a great way to make a smoothie more filling since it has both healthy fats and protein.

    Need it vegan or dairy-free? Use a plant-based milk, yogurt, and protein powder. Soy milk and pea protein milk are the highest in plant-based protein.

    VIEW RECIPE: Strawberry Peanut Butter Smoothie

    3. Green Protein Smoothie

    Green protein smoothie for weight loss.

    Photo Credit: Get Healthy U

    This green protein smoothie recipe combines nutrient-packed kale, frozen mango, and almond milk. It’s high-protein and packed with vitamins.

    The mango and banana add just the right amount of natural sweetness, so there’s no need for added sugar.

    VIEW RECIPE: Green Protein Smoothie

    4. Healthy Coffee Smoothie

    healthy coffee smoothie

    Photo Credit: Get Healthy U

    Coffee smoothies give you the sweet flavors you enjoy with filling nutrients that will keep you satisfied! Instead of drinking your coffee, why not make it a smoothie instead?

    5. Cashew Banana Smoothie

    cashew banana smoothie for weight loss

    Photo Credit: Get Healthy U

    This smoothie is also a great source of potassium, an essential electrolyte that plays an important role in many bodily functions, including muscle contraction and blood pressure regulation.

    Many Americans struggle to get enough potassium in their diet, but sipping on this cashew banana smoothie will get you 12 percent of the daily value!

    VIEW RECIPE: Cashew Banana Smoothie

    6. Tropical Smoothie Bowl

    tropical smoothie bowl with garnish

    Photo Credit: Get Healthy U

    Add some sunshine to your morning by whipping up this tropical smoothie bowl recipe made with mango, pineapple, and banana. This easy recipe provides plenty of vitamin C and gets a boost of filling protein from a scoop of our favorite protein powder.

    To make a smoothie into a “bowl,” the key is thickness. So before you add extra almond milk, give it a chance to blend up! I This recipe is a delicious option for a healthy breakfast.

    VIEW RECIPE: Tropical Smoothie Bowl

    How Can Smoothies Help You Lose Weight?

    woman drinking healthy smoothie quitting sugar

    Photo Credit: Shutterstock

    When it comes to weight loss, incorporating smoothies into your healthy eating routine can be a game-changer! Not only are they delicious and refreshing, but they also offer plenty of benefits that support your weight loss journey.

    Here’s how weight loss smoothie recipes can help you reach your weight loss goals:

    • Control Cravings: Smoothies can help you satisfy your hunger and control cravings by providing a nutrient-dense and filling option.
    • Increase Nutrient Intake: Smoothies allow you to pack in a variety of nutrient-rich ingredients by blending fruits, vegetables, and other superfoods. You can easily increase your intake of vitamins, minerals, and antioxidants, supporting weight loss.
    • Support Overall Wellness: In addition to aiding weight loss, smoothies can contribute to your overall health and well-being. They can help boost your energy levels, improve digestion, and enhance your immune system. By incorporating smoothies into your daily routine, you can feel more energized and motivated to maintain a healthy lifestyle!

    Transform Your Walks: 5 Benefits of Weighted Vests

    Fitness in Midlife on July 22, 2024

    Walking comes with tons of great benefits, such as boosting cardiovascular health and enhancing mental well-being. But, if you’re looking to up the ante and make your walks even more effective, a weighted vest might just be your new best friend!

    Incorporating a weighted vest into your walking routine can elevate your workout to a whole new level. It’s a simple yet powerful tool that adds resistance, making your muscles work harder and providing a bunch of worthwhile benefits.

    Here, we’ll examine the top five benefits of using a weighted vest and how to choose the right one.

    What Is A Weighted Vest, And Why Should I Use One?

    The back of a woman flexing outside.

    Photo Credit: Shutterstock

    A weighted vest is a fitness accessory designed to add resistance to your regular activities, such as walking, running, or bodyweight exercises. The added weight forces your muscles to work harder, leading to increased strength, endurance, and calorie burn.

    For women in their perimenopausal and menopausal years, a weighted vest provides a simple yet effective way to enhance walking workouts for weight loss without the need for additional equipment or complicated routines.

    This is a different concept than rucking, which typically involves wearing the weight on your back. A weighted vest distributes the weight across your upper body, making it more comfortable.

    Read on to learn more about the benefits of using a weighted vest for walking!

    1. Improves Bone Density

    Senior woman doing mobility exercises outdoors.

    Photo Credit: Shutterstock

    Just as weight training helps strengthen your bones, walking with a weighted vest can contribute to better bone health. This is especially important as we age and naturally start to lose bone density.

    It’s a great way to help prevent osteoporosis and keep your bones strong!

    2. Builds Muscle Strength and Endurance

    A fit older woman flexing arm muscles in the kitchen.

    Photo Credit: Shutterstock

    Carrying the extra weight from your vest engages more muscles, particularly in your legs, back, and core. Over time, this can lead to improved muscle tone and endurance.

    You’ll notice a difference in how strong and stable you feel during your daily activities.

    3. Boosts Calorie Burn

    Woman training on walking pad at home.

    Photo Credit: Shutterstock

    Adding extra weight means your body has to expend more energy to move, which translates to burning more calories. Whether you’re looking to lose weight or maintain your current fitness level, a weighted vest can help accelerate your progress.

    4. Enhances Cardiovascular Health

    happy woman exercising to lose annoying belly fat

    Photo Credit: Shutterstock

    The additional resistance of a weighted vest challenges your cardiovascular system more than regular walking. This can improve your heart health and increase your stamina over time.

    It’s like turning your leisurely walk into a moderate-intensity workout without changing your pace.

    5. Enhances Posture and Balance

    Older woman doing yoga outside.

    Photo Credit: Shutterstock

    A weighted vest encourages you to maintain an upright posture and engage your core muscles. This can lead to better balance and reduced risk of falls, which is crucial for overall mobility and health as we age.

    You can also check out these exercises to improve balance, and our favorite mobility exercises to feel young at any age!

    How to Choose the Right Weighted Vest

    Chris Freytag using a weighted vest for walking.

    Photo Credit: Get Healthy U

    When choosing a weighted vest, here are a few tips to keep in mind:

    • Comfort is key. When selecting a weighted vest, it’s crucial to prioritize comfort. Look for a vest that fits snugly but isn’t too tight, allowing you to move freely without discomfort. A well-fitted vest ensures that the weight is evenly distributed across the body, preventing strain or injury.
    • Choose the right weight When it comes to selecting the right weight for a weighted vest, it’s all about striking a balance between comfort and challenge. A good rule of thumb is to begin with a vest that is 5-10% of your body weight. (For example, if you weigh 150 pounds, a vest weighing between 7.5 and 15 pounds would be a suitable starting point.)
    • Check the fit. Ensure the vest fits snugly and distributes the weight evenly across your torso, preventing undue strain on your shoulders or back.
    • Start with shorter walks. This helps you get accustomed to the additional load. Gradually increase the duration as your body adapts. Always listen to your body and adjust the weight as needed to ensure that the added resistance enhances your workout without causing discomfort or injury.
    • Material matters. Look for a vest made from durable, breathable materials that can withstand regular use and provide adequate ventilation. This will help keep you comfortable during your workouts and ensure that the vest lasts for years to come.

    5 Benefits of HIIT Exercise for Women Over 50

    Fitness in Midlife on July 22, 2024

    In the realm of fitness, high-intensity interval training (HIIT) has gained a lot of traction for its efficiency and effectiveness. But how does it fare for midlife women and those navigating perimenopause and post-menopause stages?

    In midlife, women experience changes in their metabolism and hormonal imbalances. HIIT can be a great way to push yourself a little harder and improve many health markers.

    If you have been fairly sedentary for the past few decades, you will want to work your way up to HIIT training.  But, if you have been mildly active and are ready for more, HIIT exercise does wonders for your heart health, metabolism, bone health, muscle mass, and more.  

    As a 59-year-old personal trainer with over three decades of experience, Chris Freytag is here to explain how HIIT can be a game-changer.

    The following are the top five benefits of HIIT workouts after 50.

    1. Metabolism Boost

    Smiling woman with her hands behind her head at the gym.

    Photo Credit: Shutterstock

    As we age, our metabolism naturally slows down, which can make maintaining or losing weight more challenging. HIIT workouts are an effective way to counteract this metabolic decline.

    The high-intensity nature of HIIT workouts creates an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This means that after a HIIT session, your body continues to burn calories at an elevated rate, even when you’re at rest.

    This boost in metabolic rate helps combat midlife weight gain, making it easier to manage a healthy weight and improve overall metabolic health.

    Here are a few additional resources about metabolism during menopause:

    2. Improves Muscle Mass

    A fit older woman flexing arm muscles in the kitchen.

    Photo Credit: Shutterstock

    A common menopausal symptom for women is a decrease in muscle mass due to hormonal changes (decreasing estrogen and progesterone) and lack of use. HIIT is not only about cardio; it often incorporates strength training elements that are crucial for maintaining and building muscle mass.

    The high-intensity intervals push your muscles to their limits, promoting muscle growth and strength.

    Preserving muscle mass is vital as it supports overall metabolic rate, aids in weight management, and enhances functional fitness, helping us stay strong and active in our daily lives.

    3. Improves Bone Mass

    Happy woman standing outside.

    Photo Credit: Shutterstock

    Bone density decreases as we age if we are not actively doing something to maintain it or increase it. This process naturally increases the risk of osteoporosis and fractures.

    HIIT often includes weight-bearing and resistance exercises that are essential for maintaining and even improving bone density. These exercises stimulate bone formation and help slow down the rate of bone loss.

    By incorporating HIIT into your fitness routine, you can support your bone health, reduce the risk of osteoporosis, and maintain a stronger skeletal structure. 

    4. Lifestyle Improvements

    happy couple walking outside exercising

    Photo Credit: Shutterstock

    HIIT is well known for its cardiovascular benefits, which are crucial for maintaining heart health as we age. Regular HIIT workouts improve heart function, increase stamina, and enhance overall cardiovascular health.

    Additionally, HIIT is known to boost energy levels, improve mood, and enhance mental clarity. The release of endorphins during high-intensity exercise can help alleviate stress and anxiety, leading to a better quality of life.

    These improvements extend beyond physical health, positively impacting our mental and emotional well-being.

    5. Time Efficiency

    Clock hands and bells on a yellow plate.

    Photo Credit: Shutterstock

    One of the greatest advantages of HIIT is its time efficiency. In our midlife years, balancing work, family, and personal commitments can be challenging, and finding time for exercise might seem daunting.

    HIIT workouts can be completed in as little as 20-30 minutes, making them easy to fit into a busy schedule.

    Despite their shorter duration, HIIT workouts are highly effective. They provide the benefits of longer exercise sessions in a fraction of the time. This efficiency can help you stay consistent with your fitness routine, even with a packed schedule.

    How Much HIIT Exercise Do You Need Each Week?

    Older woman doing leg exercises on a mat in her living room.

    Photo Credit: Shutterstock

    Balancing HIIT with other forms of exercise is crucial (especially if you’re in peri- or postmenopause). Aim for 2 to 3 HIIT sessions per week, allowing one to two days of recovery between each session.

    Most importantly, listen to your body when creating your exercise plan. This approach helps prevent overuse injuries and ensures adequate rest for muscle repair and growth.

    In summary, HIIT offers a multitude of benefits for midlife women. It helps rev up metabolism, preserve muscle and bone mass, improve cardiovascular health, enhance mental clarity, and works well with busy lifestyles. You are in control of the intensity of your workout, and you can keep it all low-impact while still working at a high intensity. 

    By incorporating HIIT into your fitness regimen, you can enjoy a healthier, more active lifestyle and a fulfilling midlife!

    Here are a few of Chris’s favorite resources to help you get started:

    15 Everyday Foods That Help Lower Blood Sugar

    Fitness in Midlife on July 21, 2024

    Your blood sugar naturally fluctuates throughout the day in response to meals, activity, stress, etc. Maintaining healthy blood sugar levels is essential for your overall health—especially if you have diabetes, prediabetes, or insulin resistance. 

    Not all food is created equal when it comes to the impact it has on blood sugar. Foods high in sugar with little to no protein or fiber will have the most negative effect on blood sugar. On the other hand, foods that are high in protein and fiber will promote balanced blood sugars while also filling you up. 

    The good news is that there are plenty of foods that can help you keep your blood sugar levels in a healthy range while providing a bunch of other essential vitamins, minerals, and antioxidants!

    Here are 15 healthy foods that help lower blood sugar while keeping you satisfied.

    1. Broccoli

    A person holding a head of broccoli in their hands.

    Photo Credit: Shutterstock

    Non-starchy vegetables like broccoli help manage your blood sugar because they are generally low in calories and carbohydrates but packed with fiber. Fiber helps slow digestion and the absorption of nutrients (like sugar) into the bloodstream so you don’t have a post-meal spike in blood sugar. 

    One study found that pairing broccoli with a starchy food like white rice can improve post-meal blood sugar by as much as 40% compared to white rice alone.

    In addition to fiber, broccoli contains a couple of unique plant compounds, like sulforophane and glucosinolates, which researchers believe may help lower your blood sugar by improving your sensitivity to insulin (a hormone that helps shuttle blood sugar into cells).

    2. Olive Oil

    Woman pouring olive oil on a salad.

    Photo Credit: Shutterstock

    Olive oil is a go-to for cooking because it is associated with so many health benefits. In addition to protein and fiber, fat is also an important factor in building a blood sugar-stabilizing plate that will keep you full. 

    Olive oil intake has been linked to both a lower risk of developing diabetes and significant improvements in the fasting blood sugars of people who already have diabetes mellitus.

    3. Seafood

    Top view of salmon filets on a concrete background.

    Photo Credit: Shutterstock

    The Dietary Guidelines for Americans recommends that we consume at least 8 ounces of seafood per week (based on a 2,000-calorie diet). Seafood is a high-quality source of protein, which is essential for blood sugar management since it slows digestion, prevents post-meal blood sugar spikes, and improves satiety. 

    Fatty fish may be more beneficial for blood sugar regulation than lean fish. Some seafood also contains heart-healthy omega-3 fatty acids, which are essential for us to get in our diets and can reduce the risk of heart disease – a common complication of diabetes.

    This 15-minute healthy teriyaki salmon salad recipe is an easy way to get started adding more seafood to your diet!

    4. Mushrooms

    Fresh wild mushrooms in a wooden bowl.

    Photo Credit: Shutterstock

    Mushrooms are low in calories and carbohydrates but they contain natural compounds that can help lower blood sugar levels by blocking some of the absorption of sugar from the digestive tract into the bloodstream. 

    They are one of few foods that is a significant source of vitamin D, and low levels of vitamin D have been linked to insulin resistance. If you’re not familiar with the term, insulin resistance occurs when cells no longer respond well to the hormone insulin, preventing them from absorbing the sugar from the food you eat for energy.

    5. Beans and Lentils

    Close up of a bowl of black beans.

    Photo Credit: Shutterstock

    Beans and lentils are excellent sources of plant-based protein and are rich in fiber. Soluble fiber, which helps slow digestion and may improve post-meal blood sugar response, is found in beans and legumes. 

    In addition, many studies have shown that eating beans and lentils improves overall blood sugar levels and reduces your risk of developing diabetes.

    6. Nuts and Nut Butter

    Sliced apples topped with peanut butter.

    Photo Credit: Shutterstock

    If you are looking for a satisfying snack that isn’t going to wreak havoc on your blood sugar, try a handful of nuts or toast with peanut butter. Not only are nuts delicious, but they are rich in protein, healthy fats, and essential nutrients like vitamin E, magnesium, and potassium.

    Research has found that people who regularly eat nuts often have better blood sugars and lower risk of type 2 diabetes.

    Try this peanut butter cup protein shake or this strawberry peanut butter smoothie to sneak more nut butter into your routine.

    7. Chia and Flax Seeds

    Spoonfuls of assorted healthy seeds on a white background.

    Photo Credit: Shutterstock

    If you’re looking for a low-effort way to improve your blood sugars, adding a sprinkle of chia seeds or flaxseeds to your meal or snack may help. Just two tablespoons of ground flaxseeds daily may significantly reduce blood sugar levels and improve insulin sensitivity.

    Both of these seeds are excellent sources of fiber, which we know benefits blood sugar levels and keeps you feeling full longer.

    Try adding ground flaxseed to this high-protein overnight oats recipe for breakfast!

    8. Kimchi and Sauerkraut

    Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background.

    Photo Credit: Shutterstock

    The diverse colony of bacteria that lives in your gut – the gut microbiome – has a significant impact on your overall health, including your diabetes risk. In addition to eating fiber, consuming probiotic-rich foods (like kimchi and sauerkraut) is one way to ensure that good bacteria have a chance to thrive.

    Better gut health can enhance insulin sensitivity which helps manage blood sugar levels.

    9. Avocado

    Close up of an avocado cut in half.

    Photo Credit: Shutterstock

    Incorporating fat and fiber-rich foods into a meal or snack can help prevent that post-meal blood sugar spike and avocados provide both. This popular fruit is low in sugar but rich in monounsaturated fats and surprisingly high in fiber.

    Research suggests that avocado eaters have better fasting blood sugars and a lower risk of developing diabetes than those who don’t eat them. All the more reason to whip up this homemade guacamole recipe!

    10. Leafy Greens

    Overhead view of a hand holding a bowl of raw spinach.

    Photo Credit: Shutterstock

    Leafy greens such as kale, spinach, Swiss chard, and cabbage are low in calories and carbohydrates but packed with disease-fighting antioxidants. That’s probably why you can find them on the Blue Zones list of foods that promote longevity!

    Leafy green eaters have a lower risk of diabetes than those who don’t eat their greens, and researchers suspect the antioxidants may be playing a role in their ability to balance blood sugar.

    Try this orzo and kale salad, or this pear, walnut, and gorgonzola salad to add extra leafy greens to your day.

    11. Raspberries

    Bowl of muesli with raisins and berry fruits.

    Photo Credit: Depositphotos

    Natural sugars, like those in fruit, will cause your blood sugar to rise. However, some fruits are naturally lower in sugar than others. Berries— especially raspberries—are packed with fiber which slows down the absorption of sugar, which keeps blood sugar levels in check. They are also one of the best anti-inflammatory foods out there.

    Just one cup of raspberries has an impressive 8 grams of fiber and just 5 grams of natural sugar. That’s double the 4 grams of fiber in a cup of blueberries.

    Try my healthy mixed berry smoothie recipe to start your day with this powerful fruit!

    12. Unsweetened Greek Yogurt

    Greek yogurt in a glass jar topped with strawberries.

    Photo Credit: Shutterstock

    Unsweetened Greek yogurt is a good choice for people who are trying to manage their blood sugar levels. Greek yogurt is much higher in protein than regular yogurt. In fact, a 7-ounce container of plain, low-fat Greek yogurt provides a whopping 20 grams of protein. That’s twice as much protein as a serving of regular yogurt.

    In addition to protein, Greek yogurt also contains probiotics. A healthy gut means better blood sugar levels!

    13. Eggs

    Bacon and egg cups on a white plate.

    Photo Credit: Shutterstock

    Eggs also make this list because they are another high-quality source of lean protein that is low in carbohydrates. We know that eating a higher protein, lower carbohydrate diet improves blood sugars. Eggs are a great way to bump up your protein intake.

    In addition to protein, eggs also provide healthy fats, antioxidants, and other nutrients like potassium and choline.

    These healthy frittatas, this omelet in a mug, or these Starbucks copycat egg bites are a great place to start!

    14. Oats

    Bowl of oatmeal porridge served with berries on light grey table, top view.

    Photo Credit: Shutterstock

    You might be surprised to see oats on this list since they are high in carbohydrates. However, oats are also high in a specific kind of soluble fiber called beta-glucan.

    Many studies have found that despite its carb content, diabetics who regularly consumed oats not only had better blood sugar management but lower cholesterol levels too. All thanks to the beta-glucan!

    Check out the surprising health benefits of oatmeal, plus a few delicious recipes!

    15. Apple Cider Vinegar

    Apple cider vinegar in a glass mason jar.

    Photo Credit: Shutterstock

    Apple cider vinegar was all the rage on social media not that long ago. While a lot of the claims about this vinegar are a bit of a stretch, there is research to suggest that it may keep post-meal blood sugars in line. 

    You don’t need much apple cider vinegar to do the job, either. About 4 teaspoons of apple cider vinegar mixed with at least 1⁄3 cup of water before a meal may help.

    If the thought of drinking vinegar gives you the ick, you can also use a vinegar-based salad dressing on your salad or grain bowl.

    The Takeaway

    No single food is the secret to better blood sugar control and these foods are not meant to replace medication. Eating a balanced diet that incorporates lots of protein, healthy fats, fiber, and limits sugary foods has been shown to be beneficial for blood sugar management. If you struggle with sugar in particular, check out this guide on how to quit sugar.

    Diet isn’t the only thing that helps control blood sugar. Lifestyle modifications, regular exercise (try strength training and cardio workouts), stress management, and getting enough sleep also keep your blood sugars in check.

    If you have specific questions about your diet, it’s always best to chat with your healthcare provider or registered dietitian.

    7 Surprising Health Benefits of Zucchini

    Fitness in Midlife on July 21, 2024

    Whether raw or cooked, zucchini is a great alternative to carb-heavy meals and can also benefit weight loss.

    Chock-full of health benefits, zucchini not only gives way to a guilt-free plate but nourishes the body from the inside out.

    Here are the top 7 health benefits of zucchinis, plus some different ways to prepare it.

    1. They’re Full of Nutrients

    Sliced zucchini on a cutting board next to a basket of whole zucchinis.

    Photo Credit: Shutterstock

    Zucchinis are low in calories, sugar, and carbs and loaded with healthy nutrients, including:

    • Fiber
    • Vitamin A
    • Manganese
    • Vitamin C
    • Potassium
    • Magnesium
    • Vitamin K
    • Folate
    • Vitamin B6

    Moreover, one cup of chopped, raw zucchini (with the skin on) contains less than 20 calories, so you get a nutrient-rich addition to your meal without a bunch of added calories.

    2. They’re Heart-Healthy

    A woman holding up a large paper heart.

    Photo Credit: Shutterstock

    Potassium is known for its ability to help reduce blood pressure. A healthy blood pressure is linked to a lower risk of heart disease and stroke.

    Zucchini is a good source of vitamins and minerals, including vitamins C and A, potassium, and folate. This vegetable also contains antioxidants and fiber.

    3. They Can Help With Digestion

    An uncomfrotable woman holding her stomach.

    Photo Credit: Shutterstock

    Because zucchini is so hydrating and full of essential electrolytes and nutrients, it is often recommended to combat digestive issues.

    This vegetable is low in calories and fat, and it is a good source of fiber. Eating zucchini can help you regulate your bowel movements. It’s been found to offer anti-inflammatory protection in the GI tract, which can help reduce IBS, leaky gut syndrome, and ulcer issues.

    4. They Help Strengthen Bones and Teeth

    Baked stuffed zucchini with meat on plate.

    Photo Credit: Depositphotos

    Zucchini is a good source of calcium, which has been shown to decrease bone loss while improving tooth retention.

    Zucchini is also a source of vitamin K, which is known for its role in keeping your bones healthy. People who consume higher levels of vitamin K have greater bone density, while low levels of vitamin K have been linked to osteoporosis.

    5. They Can Help With Weight Loss

    A middle aged blonde woman wearing huge jeans, showing weight loss.

    Photo Credit: Shutterstock

    One of the biggest benefits people enjoy from zucchini is its super low-calorie count, which makes it a great addition to any weight loss diet.

    Swapping out calorie and carb-rich foods with a good portion of zucchini will fill you up without weighing you down. It’s also full of fiber, which is beneficial for helping burn fat in the body. And because it’s 95 percent water, it will rehydrate you and keep you feeling full for longer!

    6. They Help Maintain Strong Vision

    A woman looking at herself in a broken fragment of a mirror.

    Photo Credit: Shutterstock

    Zucchini is rich in vitamin C, beta-carotene, lutein, and zeaxanthin, which are all great for eye health.

    Lutein and zeaxanthin, in particular, are carotenoid antioxidants known for warding off age-related diseases and vision loss.

    7. They Can Help Regulate Diabetes

    Senior woman checking blood pressure at home.

    Photo Credit: Shutterstock

    Zucchini offers polysaccharide fibers like pectin that work to regulate blood sugar.

    For people suffering from diabetes, zucchini can control blood sugar levels, as it’s an extremely low-carb, low-glycemic food that keeps insulin from spiking and dipping.

    Different Ways to Prepare Zucchini

    hollowed out zucchini

    Photo Credit: Depositphotos

    Need some tips for making zucchini part of your daily meals? Try some of the tips below:

    • Grill it! All it needs is a little olive oil, salt, and pepper for an easy, nutritious side dish.
    • Use it as an ingredient when baking breads, muffins, pancakes, or cakes. You can replace it 1 for 1 with oil.
    • Incorporate it into your salads. (Raw or cooked.)
    • Stuff it with meat, rice, or other vegetables, then bake it.
    • Saute it with olive oil in a skillet.
    • Add it to soups after boiling it.
    • Spiralize it into spaghetti noodles for your favorite pasta.

    Beat Back Pain With These 5 Simple Moves

    Fitness in Midlife on July 20, 2024

    The best back pain exercises can relieve, stretch, and strengthen your back muscles to decrease pain levels, improve range of motion, and keep chronic back pain at bay. We’ve rounded up five of the best ones!

    Here are common causes of back pain and the best exercises/stretches for relief.

    Common Causes of Back Pain

    woman walking with back pain

    Photo Credit: Shutterstock

    There are many common causes of back pain. The pain can also become acute or chronic. Acute pain is short-term (lasting six months or less), while chronic pain lasts longer than six months.

    Some of the most common causes of back pain include:

    • Arthritis
    • Disc Problems
    • Lifestyle Triggers
    • Scoliosis
    • Muscle Sprains, Strains, Spasms

    Lower Back Pain Causes

    Lower back pain is the most common. Many spine-related conditions cause low-back pain, including arthritis, ruptured discs, osteoporosis, pinched nerves, scoliosis, torn or pulled muscles, and vertebrogenic pain.

    It can also stem from unresolved hip or pelvic issues because our lower back, hips, and pelvis all work together.

    Upper Back Pain Causes

    Upper back pain tends to be less common. Sitting at a desk or non-ergonomic setting for long periods of time with poor posture can lead to upper back and neck pain. (Office workers tend to experience this.)

    When we have a forward-bending posture, it puts additional pressure on bones, discs, muscles, and ligaments in our upper spine.

    Upper back pain can also stem from the shoulders. Rotator cuff tears, bursitis, and scapular dyskinesis are all top contenders.

    How Exercise Can Help With Back Pain

    woman stretching

    Photo Credit: Shutterstock

    Moving your body might be the last thing you’re thinking of with back pain. But the truth is, exercise is the number one prescription for many instances of it!

    If you’re dealing with chronic aches or pains from poor posture or simply getting older, exercises for back pain can be a good idea.

    Back pain exercises work wonders by helping to:

    • Promote disc health
    • Decrease stiffness
    • Strengthen muscles

    Use proper form to practice the following five back pain exercises weekly or bi-weekly and get rid of that aching back. 

    Before starting any new exercises, we always recommend checking in with your healthcare provider of choice if you have any concerns.

    Let’s get started!

    Full-Body Roll-Up

    Chris Freytag demonstrating a full body roll-up.

    Photo Credit: Get Healthy U

    The full-body roll-up exercise strengthens your core in a slow, controlled motion. It teaches you to articulate your spine and stretches the muscles in the back and legs that cause tightness in the back.

    How To Do A Full Body Roll-Up:

    • Lie flat on your back with your arms extended overhead.
    • Inhale arms to the sky, exhale and slowly roll up into a “C” curve reaching for your toes. (Think about threading your belly button to your spine to activate your transverse abdominus.)
    • Inhale and start to slowly go back in a C curve.
    • Exhale as you uncurl your body one vertebra at a time back into the mat.

    Be sure to keep your feet on the ground as you move slowly. Perform 6-8 roll-ups.

    Bird Dog

    Chris Freytag demonstrating a bird dog exercise.

    Photo Credit: Get Healthy U

    The bird dog exercises teaches your body to use the core for stability. It strengthens your ab muscles and low back, and lengthens the spinal column for better posture.

    How To Do A Bird Dog:

    • For a starting position, kneel on the mat on all fours.
    • Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
    • Repeat on the other side.

    Perform 8-10 per side. Move slow and steady, holding arm and leg out momentarily before switching.

    Forearm Plank

    Senior woman doing a plank exercise at home.

    Photo Credit: Shutterstock

    The forearm plank strengthens all of your core muscles. It engages your stabilizers while lengthening and improving posture.

    How To Do A Forearm Plank:

    • Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
    • Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop.

    Hold forearm plank for 30 seconds to start, trying to progress to a 60 second hold.

    Swimming Exercise

    Chris Freytag demonstrating a swimming exercise on a yoga mat.

    Photo Credit: Get Healthy U

    The swimming exercise strengthens back extensors while teaching core muscles to grip during movement. It’s a great way to engage your core!

    How To Do The Swimming Exercise:

    • Lie on your stomach with the legs and arms extended. Engage your abdominals so you feel your transverse abdominis contract.
    • Lift your arms and legs off the floor and keep your nose in a hover above the mat. Flutter your arms and legs, moving from the hips and shoulders (not the knees and elbows) like you are swimming.

    The goal is to keep the body stable as the limbs flutter quickly. Try for 30 seconds and work your way up to 60 seconds.

    Child’s Pose

    Chloe Freytag demonstrating a child's pose.

    Photo Credit: Get Healthy U

    Technically, this is a stretch, not an exercise, but you don’t want to leave this off your list! The relief feels amazing.

    How To Do Child’s Pose:

    • Begin with hands and knees on the mat, knees separated to the outer edges of the mat.
    • Sit your tailbone down and back between your heels and lower your belly between your thighs.
    • Stretch your arms long in front of you and relax your forehead onto the mat. Breathe fully and hold as long as you’d like.

    Hold for 30 seconds to 1 minute.

    Adding targeted back pain exercises to your weekly routine is one of the best ways to treat existing back pain and prevent future injury. This simple adjustment can help you maintain an active, healthy lifestyle for years to come.

    The Best Fitness and Nutrition Tips for Each Body Type (Find Yours Here)

    Fitness in Midlife on July 19, 2024

    People come in all shapes and sizes, depending on genetics and lifestyle choices. Maybe you’re one of those people who stays slim no matter what you eat, or maybe you struggle a little more with weight loss. Either way, it all comes down to your metabolic type—or the way your body processes and utilizes nutrients.

    There are three main metabolic body types: mesomorph, ectomorph, and endomorph. Learning about the different types of metabolism can help you train and eat specifically for your body type, and we’ll cover them all here!

    Metabolism Basics

    A woman with a digital composite of her intestines highlighted in blue.

    Photo Credit: Shutterstock

    Before discussing the different metabolic types, it’s helpful to understand how, exactly, your metabolism works. In short, metabolism is the process by which your body changes calories from food and drink into energy.

    Even at rest, your body needs energy for everything it does, including breathing, sending blood through the body, maintaining hormone levels, and growing and repairing cells. The number of calories your body uses to do all these things is known as basal metabolic rate.

    Your basal metabolic rate is determined mainly by muscle mass but also depends on your body composition, sex, and age. Metabolism works at different intensities in different people (i.e., a “fast” or “slow” metabolism) and is mostly determined by your genes.

    The Different Metabolic Body Types

    Group of women with different metabolic body types posing together in sportswear against a gray background.

    Photo Credit: Shutterstock

    Now that you understand the general metabolism process, here is a breakdown of each of the different metabolic body types:

    • Ectomorph: Naturally slim individuals with a fast metabolism. They typically have a lean body frame, long limbs, and a hard time gaining weight. Ectomorphs tend to burn calories quickly and may need to increase their calorie intake to support their energy needs.
    • Mesomorph: A naturally athletic build with well-defined muscles and a medium frame. They are the lucky ones who can easily gain muscle and lose fat. Mesomorphs usually have a balanced metabolism and can focus on maintaining their physique through a combination of exercise and proper nutrition.
    • Endomorph: Tend to store more body fat and have a slower metabolism. They often have a softer, curvier body shape and may find it challenging to lose weight. Endomorphs benefit from a balanced approach to nutrition and exercise, focusing on diet plans and maintaining a calorie deficit to support weight loss goals.

    Understanding metabolic body types can help you determine the best ways to lose weight and stay healthy. The reason? People have different macronutrient needs based on their metabolic types.

    Knowing the metabolism types can help you understand your unique body type and how to work with it, not against it.

    Next, we’ll look at some customized fitness tips for each body type.

    Metabolic Body Type: Ectomorph

    woman doing side bend to relieve hip pain

    Photo Credit: Shutterstock

    Ectomorphs are typically slender, with small joints and a light build. (Think of that slim friend who tends to eat whatever she wants without gaining a pound!)

    They typically have a narrow frame and fast metabolism, meaning they’re often able to overeat without gaining much weight.

    If are an ectomorph and looking to maintain a healthy weight while getting stronger, it’s essential to get enough protein and incorporate strength training into your workout routine. 

    Nutrition tips for the ectomorph body type:

    Fitness tips for the ectomorph body type:

    • Incorporate strength training into your weekly workouts and prioritize that over cardio.
    • Focus on simple strength workouts three days a week that hone in on all the major muscle groups.
    • Try some compound moves and work towards heavier weights to see some changes.   

    Great strength workouts for Ectomorphs:

    Too often, ectomorphs haven’t given strength training a proper chance because it feels hard to put on the muscle.  Stay consistent, go heavier, and you may see muscles emerge!

    Metabolic Body Type: Mesomorph

    The back of a woman flexing outside.

    Photo Credit: Shutterstock

    Mesomorphs typically have an athletic, medium build and can easily gain muscle. Unfortunately, they also gain fat easily, so they need to be careful not to overeat—which many tend to do because they take their naturally athletic body for granted.

    Nutrition Advice For The Mesomorph Body Type

    People with a mesomorph metabolic body type should get a proper mix of strength training and cardio and try to reduce their carb intake if they want to lose weight.

    Nutrition tips for the mesomorph body type:

    • Focus on getting a healthy mix of complex carbs, proteins, and fats, making sure your carb intake is heavy on plants and high in fiber.
    • Try to avoid sugar and white flour.
    • Include a good source of protein with every meal. Focus on lower-fat foods.  
    • If weight loss is your goal, cut back on processed foods. Many mesomorphs see quick weight loss after switching to a higher protein, healthy carb diet.

    Fitness tips for the mesomorph body type:

    Mesomorphs respond quickly to exercise, so your body will benefit from any activity. For the best results, combine an equal mix of cardio and strength training weekly. Incorporating plyometric exercises will take your fitness routine to the next level, including:

    Don’t coast on your naturally athletic frame—take advantage of it by challenging yourself and reaping the rewards!

    Metabolic Body Type: Endomorph

    Close up of woman lifting a dumbbell.

    Photo Credit: Shutterstock

    Endomorphs have a larger bone structure and more overall body fat. Evolutionarily speaking, they are better at storing nutrients than the other two types.

    This metabolic category generally has thicker arms and legs with a round body. It can be hard for an endomorph to lose weight, but not impossible! They typically have strong leg muscles and weaker upper body muscles.

    Nutrition tips for the endomorph body type:

    Endomorphs should try to limit carbohydrate foods when possible—except for veggies, fruit, and whole grains. The endomorph body type is also known as a protein-dominant burner (PDB), so it’s important to focus on high-quality protein and low-carb options.

    Other nutrition tips for the endomorph body type include:

    • Make sure you’re eating enough fiber each day to keep you full without giving in to unhealthy food cravings.
    • Many endomorphs see great weight loss success from a Paleo-centric diet, which can have a positive impact on blood sugar.
    • For PDB metabolic types, healthy fats are fuel and keep you satiated longer.
    • In a PDB metabolic-type diet, be aware of how many fat grams you eat because they are higher in calories per gram.  
    • Calorie intake is key, so make sure to keep track with a food journal or a tracking app!

    Fitness tips for the endomorph body type:

    • Focus on losing weight through cardio and strength combo workouts.
    • Interval-style routines may be your best friend.
    • For weight loss, ditch the long, slow treadmill workouts in favor of high-intensity interval training, such as this 30-minute HIIT class. 

    Since you can’t spot-reduce body fat, all the crunches in the world won’t give you six-pack abs if you have fat covering the muscle! Before you can work on toning, start by aiming to lose body fat all over. (Nutrition is just as important as physical activity!)

    Takeaway: Using Your Metabolic Body Type for Weight Loss

    Smiling woman with her hands behind her head at the gym.

    Photo Credit: Shutterstock

    Here’s a helpful breakdown of using each metabolic type for weight loss:

    • If you’re a mesomorph, you are lucky to build muscle easily, so strength training will be a welcome addition to your workout routine. However, you will need to be vigilant about your diet, as your metabolic profile also gains fat quickly. That awareness will help you make more informed food choices on a daily basis.
    • If you’re an endomorph, your body has trouble converting carbohydrates to energy. This could be a major insight you’ve been missing for years! Trying a paleo or low-carb eating plan for a few weeks could help you shed those hard-to-lose pounds.
    • If you’re an ectomorph, people may think you are the skinny friend who has it easy because you can stay slender no matter what. But maintaining strength takes work! Knowing your metabolic type helps you prioritize protein and make meal timing more consistent.

    If you choose to alter your diet and workouts based on your body type, you can make informed decisions about your diet, exercise routine, and overall lifestyle.

    That said, ectomorph, mesomorph, and endomorph are just categories—every body type is beautifully unique! At the end of the day, a metabolic type is just a small part of who we are. The most important thing to remember is to enjoy the health and fitness journey and be proud of what your body can do.

    5 Women’s Fitness Myths You Shouldn’t Believe Anymore

    Fitness in Midlife on July 18, 2024

    When it comes to women’s fitness, myths and misconceptions are everywhere, often leading to confusion and frustration. These outdated beliefs can hinder progress and keep you from reaching your fitness goals.

    It’s time to set the record straight! As a fitness expert and certified personal trainer with decades of experience, Chris Freytag has heard it all—and she’s here to set the record straight.

    Here, Chris reveals her top five women’s fitness myths and why you shouldn’t believe them. 

    Myth #1: Spot Reduction Works

    woman holding annoying belly fat

    Photo Credit: Shutterstock

    Spot reduction is the idea of choosing one area of your body to lose fat. Unfortunately, that’s not how it works! 

    When you lose weight and lose fat, it uniformly comes off all over your body. You can’t just pick one area to lose fat.

    That said, as you lose fat, you can spot sculpt while gaining muscle. So, if you want a bigger bicep, pick up a heavier weight and do bicep curls! If you want toned shoulders, do shoulder exercises.

    The bottom line? “You need to shed the padding to see the inner workings of your muscles,” says Chris.

    Myth #2: Cardio is the Best Way to Lose Fat

    woman power walking for weight loss outdoors

    Photo Credit: Shutterstock

    Cardio is fantastic for heart health, mental health, and so much more. But the secret to aging gracefully, losing fat, and maintaining your metabolism is strength training.

    As we age, we lose muscle. If we are not actively replacing it, we lose about half a pound to a pound of muscle a year, starting around the age of 35. The key to restoring muscle is strength training.

    If you are over the age of 40 and are not strength training, it’s time to start! More muscle leads to a better metabolism. 

    If you’re new to strength training, you can start with Chris’s favorite strength training moves for women over 50.

    Myth #3: The More Exercise, the Better

    woman doing strength training with dumbbells

    Photo Credit: Shutterstock

    The more exercise, the better? Not so much. Overtraining can lead to injury, fatigue, and other health issues. The key is to listen to your body.

    As we age, things change. Rest and recovery become key to keeping our bodies healthy. Incorporating mobility training and stretching is a great way to stay active without pushing too hard.

    Whether it’s a cardio workout, using a walking pad during your workday, or a daily yoga practice, find a level of activity that challenges you but feels comfortable and healthy.

    Don’t feel pressured to overdo it!

    Myth #4: Menopausal Weight Gain is Inevitable

    A person's feet stepping onto a floor scale.

    Photo Credit: Shutterstock

    If you are in perimenopause or post-menopause, weight gain is not inevitable. It’s a myth that there’s nothing you can do about it!

    Your hormones may be changing, but you are in charge of how it affects your body. How you move and what you eat makes all the difference.

    It’s important to stay active and avoid processed foods, chemicals, and unhealthy options that cause low energy and increase cellular inflammation.

    Focus on the best foods for menopause symptoms, and move your body more to avoid menopause weight gain.

    Myth #5: Strength Training Will Bulk You Up

    Close up of woman lifting a dumbbell.

    Photo Credit: Shutterstock

    Are you hesitant to lift weights because you think you’ll bulk up too much? It’s one of the most common myths out there!

    The good news? You don’t need to worry about bulking up. If you’re just getting started, 5-pound weights are perfect. Don’t hurt yourself, but gradually work your way up to 10, 12, or 15-pound weights.

    Be consistent, and focus on building muscle. And remember, a pound of muscle and a pound of fat weigh the same—but think of a pound of muscle like a piece of meat. It’s small, compact, and dense. Think of a pound of fat like cotton candy—it contains a lot of air and takes up more space.

    So, the more muscle you have, the more you may actually shrink your body!

    “As a fitness expert, I want women to understand how their body works so they can live their best lives,” says Chris. “Knowledge is power, and unfortunately, there are so many flawed messages in the media. I love debunking these common women’s fitness myths and hope you can make the best strategic choices for your health and well-being.”

    It’s never too late to start making impactful lifestyle changes for your future!

    4 Essential Nutrients That Help Ease Menopause Symptoms

    Fitness in Midlife on July 17, 2024

    Menopause comes with plenty of unpleasant symptoms, from hot flashes and brain fog to insomnia and mood swings. Thankfully, there are steps you can take to help your body through this change, even years in advance.

    One of the best ways to take charge of your hormonal health is by incorporating a menopause diet!

    The following are four key nutrients that can help bring your body back into balance during menopause.

    1. Fiber

    Banana chia yogurt pudding topped with ripe sliced banana and peanuts.

    Photo Credit: Shutterstock

    A high-fiber diet can help you with menopause-related digestion issues such as bloating or irregularity.

    Getting enough fiber with every meal also helps you feel fuller longer, which can prevent unwanted menopausal weight gain.

    That said, it’s extremely common for women to gain weight in their menopausal years! Still, by incorporating more fiber into your diet (combined with cardio and plenty of strength training to keep muscle on your body and your metabolism working), you can help manage your weight.

    Foods high in fiber include:

    • Bananas
    • Apples
    • Pears
    • Broccoli
    • Beans
    • Chickpeas
    • Brussels Sprouts
    • Nuts
    • Steel-cut oats

    Recipes to Try:

    2. Healthy Fats

    Overhead view of cooked salmon filets and seasonings on a blue rustic concrete background.

    Photo Credit: Shutterstock

    Omega-3 fatty acids are an essential part of any diet, particularly during menopause. They can help stabilize mood swings and improve anxiety and depression. One of the best sources of omega-3s is oily fish, so you’ll notice they dominate the list below.

    Foods rich in omega-3 fatty acids include:

    • Salmon
    • Tuna
    • Herring
    • Avocados
    • Sardines
    • Flaxseeds
    • Grass-fed beef
    • Kale
    • Flax seeds

    Recipes to Try:

    3. Calcium

    A smiling woman eating yogurt with a spoon.

    Photo Credit: Shutterstock

    Nearly every doctor can agree on the importance of calcium as you age. Getting enough calcium during menopause helps you maintain strong bones and avoid osteoporosis.

    To stay healthy and prevent injury, make sure you’re getting enough calcium in your diet each day!

    Foods rich in calcium include:

    • Greek yogurt
    • Kefir
    • Broccoli
    • Leafy greens
    • Oranges
    • Beans
    • Spinach
    • Tofu
    • Bok Choy
    • Almonds
    • Milk

    Recipes to Try

    4. Vitamin D

    Bacon and egg cups on a white plate.

    Photo Credit: Shutterstock

    Vitamin D is so important in combination with calcium-rich foods since vitamin D helps your body absorb calcium.

    Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. You can also consider taking a vitamin D supplement, especially in the winter or if you live in a cold, non-sunny climate (since sunlight is a great source of vitamin D).

    Most doctors recommend 1,000 to 2,000 units of vitamin D a day if you’re taking it in supplement form.

    Foods rich in Vitamin D include:

    • Eggs yolks
    • Yogurt
    • Salmon
    • Tuna Fish
    • Beef Liver
    • Sardines
    • Orange Juice (fortified with vitamin D)
    • Mushrooms
    • Fortified Milk

    Recipes to Try:

    Lastly, if you’re struggling with menopause weight gain, check out the article 7 Best Supplements For Menopause Weight Gain.

    Should You Take Collagen Supplements? The Benefits for Women Over 50

    Fitness in Midlife on July 17, 2024

    As we age, maintaining healthy skin and joints becomes more challenging. Collagen protein, a crucial component of our body’s connective tissues, is vital in supporting skin elasticity and joint function—but after 50, our bodies naturally produce less, which can lead to sagging skin and joint discomfort.

    But there’s good news! Adding collagen protein to your daily routine can help turn back the clock. 

    Here, we explore how incorporating collagen protein into your daily routine can rejuvenate your skin, alleviate joint pain, and help you feel more vibrant and youthful after 50.

    What is Collagen?

    Collagen molecules.

    Photo Credit: Shutterstock

    Collagen is the most abundant protein in your body, making up around 30 percent of your total body protein and 70 to 80 percent of your skin. It helps your body form the connective tissue found in your skin, bones, muscles, tendons, and cartilage. Collagen helps these body parts stay strong—without it, they lose elasticity and the ability to function properly.

    Collagen protein, which is naturally produced by the body, is made up of 18 beneficial amino acids—the molecules that combine to form proteins. The reason they are so important? Amino acids are the building blocks of protein, which your body needs to maintain functionality and good health. 

    Types of Collagen

    Close up of a middle-aged woman holding dietary supplements and a glass of water.

    Photo Credit: Shutterstock

    While there are around 28 different types of collagen, supplement options are typically comprised of three main types:

    • Type I Collagen: Makes up 90 percent of your body’s collagen and helps maintain healthy skin, hair, nails, bones, tendons, and ligaments.
    • Type II Collagen: A main component of elastic cartilage that helps maintain healthy joints.
    • Type III Collagen: Benefits your muscles, organs, and arteries.

    Collagen Peptides

    Collagen peptides are basically collagen protein in a more broken-down form. They are small pieces of animal collagen that are more easily digestible. Often, the two phrases “collagen peptides” and “collagen proteins” are used interchangeably. 

    Collagen peptides are known for improving aging skin and osteoarthritis and repairing damaged collagen. Research suggests collagen peptides may also help reduce the risk of heart conditions by keeping your arteries healthy, preventing the loss of muscle mass, and helping keep your skin hydrated and flexible.

    The Natural Decline in Collagen

    A graphic showing the natural decline in collagen in a woman's skin.

    Photo Credit: Get Healthy U

    Collagen production starts declining around the age of 25 and continues to decline as you age. A decrease in collagen can lead to wrinkled or sagging skin, hollowing of the eyes, weakened muscles, stiffer joints, digestive issues, and problems with blood flow. 

    Moreover, studies show that women’s skin loses about 30 percent of its collagen during the first five years of menopause. After that, the decline is more gradual. Women lose about 2 percent of their collagen every year for the next 20 years.

    As collagen diminishes, our skin loses its firmness and begins to sag. A decrease in collagen can lead to wrinkled or sagging skin, hollowing of the eyes, weakened muscles, stiffer joints, digestive issues, and problems with blood flow. 

    This is why many people turn to collagen supplements to help maintain younger-looking skin and healthy joints!

    Collagen For Better Joint Health

    Older woman power walking in the woods with headphones on.

    Photo Credit: Shutterstock

    Research shows collagen supplements may improve skin elasticity and joint mobility, and also decrease joint pain in athletes and those with conditions like osteoarthritis.

    Type II collagen, in particular, supports cartilage and joint health. It may help reduce popping knees while also supporting the jaw and back.

    Many assume that joint pain, popping knees, and weakened cartilage are unavoidable parts of the aging process, but it’s actually a lack of type II collagen, which can be improved through a healthy diet and the right collagen supplements.

    Collagen For Younger-Looking Skin

    An older woman touching her face while looking straight forward.

    Photo Credit: Shutterstock

    One of the primary benefits of taking collagen peptides is their ability to support skin health. Studies suggest that collagen supplementation can improve skin elasticity, hydration, and overall appearance. It can reduce the appearance of wrinkles and promote a more youthful complexion.

    Type I collagen is known for keeping skin supple and firm. Collagen peptides may also benefit hair and nail health, promoting stronger, thicker hair and reducing brittleness and nail breakage.

    The Difference Between Collagen and Whey Protein

    The nutrition labels of collagen protein and whey protein that show the difference in their amino acid profiles.

    Photo Credit: Get Healthy U

    Whey protein is another popular supplement for healthy aging, leading many to wonder—what is the difference between collagen and whey protein?

    Both collagen protein and whey protein offer substantial benefits, but the main difference between the two comes down to their amino acid profiles. Check out the example above (remember that 1,000 milligrams are equivalent to 1 gram):

    • Vital Proteins Collagen (left) contains a high value of glutamic acid (2.2 grams), hydroxyproline (2 grams), and proline (2 grams). These particular amino acids primarily benefit your hair, skin, and nails.
    • Garden of Life Whey Protein (right) contains a high value of isoleucine (1.33 grams), leucine (2.24 grams), and valine (1.14 grams) which are very beneficial for muscle recovery.

    Additionally, collagen contains eight of the nine essential amino acids, whereas whey protein contains all nine. 

    Overall, collagen and whey proteins offer great health benefits, and your choice should be based on your personal needs.

    • If your focus is to boost muscle growth and help muscle recovery after a workout, whey is the best option.
    • If you’re looking to ease joint pain or improve your skin, hair, and nails, collagen is a great choice. 

    Can You Take Collagen Supplements Every Day?

    A smiling older woman taking a collagen supplement.

    Photo Credit: Shutterstock

    You can! Taking collagen and whey protein every day is considered safe. You will typically see collagen types I and III packaged together in supplements, focusing on your skin health, hair, nails, and bone health.

    Of course, you should always speak with your doctor before starting a supplement regimen.

    Check out the full article Collagen Protein vs. Whey Protein for a closer look at collagen and whey protein (including some of the best options!).

    Are You Drinking Enough Water? 9 Tips for Staying Hydrated

    Fitness in Midlife on July 16, 2024

    Staying hydrated is essential for maintaining optimal health and well-being, yet many of us struggle to drink enough water throughout the day. Unfortunately, dehydration can lead to a host of problems, from fatigue and headaches to more serious health issues such as kidney stones.

    Whether you’re aiming to boost your energy, improve your skin, or simply feel your best, making hydration a priority is key.

    Here, we’ll explore why hydration is so important and share 9 practical tips to help you drink more water and stay properly hydrated.

    The Benefits of Drinking Enough Water

    A woman drinking from a water bottle outside.

    Photo Credit: Shutterstock

    Aside from preventing issues such as constipation, headaches, fatigue, kidney stones, and mood changes, staying hydrated also comes with the following benefits:

    • Helps maintain a normal bodily temperature
      • Keeps joints lubricated
        • Protects your spinal cord and other sensitive tissues
          • Gets rid of waste through urination, sweating, and bowel movements

          While there’s no one-size-fits-all approach to hydration, most people need about four to six cups per day. Of course, certain situations call for a higher intake, such as being sick (especially with diarrhea, vomiting, or fever), exercising, or being outside in hot temperatures. 

          The following nine tips can help keep you healthy and hydrated throughout the day.

          1. DIY a Marked Goal Water Bottle

          woman standing on track outside next to large water bottle

          Photo Credit: Shutterstock

          This is one of our all-time favorite hydration hacks! All you need is a water bottle and a permanent marker.

          Do your best to find a 32-ounce see-through plastic water bottle or the biggest size you can find. Using a permanent marker, draw lines to label the ounces as a visual reminder of how much you are sipping. (Be sure to label your goal ounces!)

          2. Keep Water On Hand

          Woman at a desk writing in a notebook while holding a large blue thermos in the other hand.

          Photo Credit: Shutterstock

          It sounds simple, but it’s effective: carry water with you at all times during the day. For example, carry a stainless steel reusable water bottle with you in the car, to the gym, or when you travel. Having water on hand makes it easier to reach your intake goal.

          3. Drink Fruit Infused Water

          A woman reaching for water.

          Photo Credit: Shutterstock

          One of the biggest complaints about water is that it’s boring—so add some flavor!

          By adding fresh fruit like orange, lemon, or lime slices, you’ll get some of the nutritional properties of fruit, plus a refreshing taste.

          Veggies are also water-rich foods, and you’d be surprised at how refreshing a glass of cucumber water can be! You can also try adding herbs like mint or rosemary.

          4. Drink Water First Thing in the Morning

          Happy woman standing outside.

          Photo Credit: Shutterstock

          Replacing coffee or other morning beverages with water can have a beneficial impact on your body. Research shows that drinking water first thing in the morning can help with the following: 

          • Weight loss:
          • Improved mental performance
          • Better mood
          • Healthier, more hydrated skin
          • Prevents dehydration

          5. Try Sparkling Water

          cheers with water

          Photo Credit: Shutterstock

          If you are a soda drinker, ditch the soft drinks and try a good sparkling water. It satisfies your need for something different, and there are many good brands on the market.

          When you replace sugary drinks with water, it helps you feel fuller longer while flushing out excess sugar from the body, keeping cravings at bay—which significantly aids in weight loss.

          6. Drink a Glass Of Water Before Every Meal

          woman drinking water

          Photo Credit: Shutterstock

          Try filling an eight- to 10-oz glass of water and gulp it down before your meals. Not only will it boost hydration, but research suggests it helps curb your hunger and reduce calorie consumption. It’s a small step, but it will make it easier to reach your daily water goal!

          7. Eat Your Water

          Sliced zucchini on a cutting board next to a basket of whole zucchinis.

          Photo Credit: Shutterstock

          Did you know that many fruits and vegetables are mostly water? Watermelon is 92 percent water, cantaloupe is 90 percent water, and oranges are 88 percent water. Vegetables like cucumbers, celery, and zucchini are also packed with water.

          When you eat real fruits and veggies, you get the benefits of vitamins, minerals, and fiber while improving your daily fluid intake. It’s a win-win!

          8. Set Reminders

          A woman laughing at her phone while taking a break from exercising at the gym.

          Photo Credit: Shutterstock

          In our digital world today, setting reminders on your phone is an easy hack to remind you to stand up and get a glass of water. Plus, you’ll benefit from a few extra steps away from your computer or chair. 

          9. Exercise More

          View of the back of a woman walking with a water bottle.

          Photo Credit: Shutterstock

          It’s way easier to drink water when doing physical activity! Your heart rate is up, you are sweating, and your body naturally craves water. Of course, you’ll also get the added benefits of exercise, especially when it involves cardio and strength training.

          7 Essential Core Exercises for Older Adults

          Fitness in Midlife on July 16, 2024

          Did you know older adults rank as one of the top groups who should be regularly doing core strengthening exercises? The main reason: Around the age of 30, we start to lose our muscle mass if we don’t do anything to actively replace it. Sculpting and strengthening your midsection is key to staying healthy and active.

          These seven exercises target and tone your midsection and love handles, and will definitely have you feeling the burn. (Which is a good thing!)

          Workout Instructions

          A woman tying her shoe.

          Photo Credit: Shutterstock

          When moving through these exercises, here are a few instructions to keep in mind:

          • Complete 3 rounds of all 7 exercises, with a one-minute rest between each round.
          • Try to incorporate this workout at least three times a week for the best results.
          • Remember to keep water handy and stretch when you’re done!

          1. Full-Body Roll-Up: 12 Reps

          Chris Freytag demonstrating a full body roll up ab exercise.

          Photo Credit: Get Healthy U

           

          How to perform a full-body roll-up:

          • Start lying on the mat with your arms extended overhead, legs long, and feet flexed.
          • Inhale as you lift your arms up and begin curling your chin and chest forward. Exhale as you roll the entire torso up and over legs, keeping your abs engaged while reaching for the toes.
          • Begin rolling your spine back down one vertebra at a time, and exhale as the upper portion of the back lowers and arms reach overhead.  
          • Repeat, moving slowly and using your abs (not momentum) to lift and lower.

          2. Russian Twist: 12 Full Rotations (24 Twists)

          Chris Freytag doing a russian twist ab exercise.

          Photo Credit: Get Healthy U

          How to perform Russian twists:

          • Start seated with knees bent and feet flat on the floor, holding both hands in front of the chest (a dumbbell is optional).
          • Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.)
          • Slowly twist the torso to the left and bring the hands beside the left hip. Return to center, and then slowly twist to the right and bring the hands beside the right hip to complete one rotation.

          3. Side Plank Lift and Lower: 12 Reps Per Side

          Chris Freytag doing a side plank lift and lower core exercise.

          Photo Credit: Shutterstock

          • Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on the mat perpendicular to your body.
          • Stack your feet and stay in one long line as you engage your core and lift your hips up, forming a side forearm plank.
          • Dip your hips down towards the mat and lift back up using your obliques and core muscles.

          4. Swimmers: 30 Seconds

          Chris Freytag demonstrating a swimming exercise.

          Photo Credit: Get Healthy U

          How to perform swimmers:

          • Lie on your stomach with your legs and arms extended. Keep your abs tight.
          • Lift your arms and legs off the floor and keep your nose in a hover above the mat. Flutter your arms and legs like you’re swimming, moving from the hips and shoulders (not the knees and elbows).
          • Remember to breathe as you flutter.

          5. Oblique Crunch: 12 Reps Per Side

          Chris Freytag doing an oblique crunch core exercise.

          Photo Credit: Get Healthy U

          How to perform oblique crunches:

          • Start lying on your side in one long line with your shoulder stacked over your elbow, leaning on your forearm.
          • Swing your legs forward and lean back on your glutes slightly (like you’re sitting on the back pocket of your blue jeans), and lift your legs diagonally off the mat, knees slightly bent, while extending your top arm behind your head.
          • Contract your core as you reach your knees up to your elbow. Then lower your legs and lift your arm to return to start. Remember to repeat on the other side.

          6. Bicycle Crunches: 30 Seconds

          Chris Freytag demonstrating a bicycle crunch.

          Photo Credit: Get Healthy U

          How to perform a bicycle crunch:

          • Start lying on your back with your feet off the floor and legs in a tabletop position. Hands are behind your head, and your head, neck, and shoulders are flexed off the mat.
          • Bring one knee in and reach it toward the opposite elbow. Repeat on the other side in a crisscross motion working the obliques.

          7. Bend-Extend Ab Tuck: 12 Reps

          Chris Freytag doing a bend extend ab tuck core exercise.

          Photo Credit: Get Healthy U

          How to perform a bend-extend ab tuck:

          • Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift your feet off the mat, keeping the knees bent.
          • Keep your abs tight, press your legs out long, and lower your back down slightly (you should feel your lower abdominals working).
          • Push yourself back up and pull your knees in to return to your starting position. That’s one rep.

          A Quick Guide to Cozy Cardio: Can It Really Help You Lose Weight?

          Fitness in Midlife on July 15, 2024

          The latest fitness trend on social media is cozy cardio, and so many people are jumping on board—for a good reason!

          The best form of cardio is the one you enjoy because you’ll be consistent. The “cozy cardio” trend on TikTok, created by Hope Zuckerbrow, is a more laid-back approach to movement, prioritizing exercise that doesn’t leave you feeling beat up.  

          Here, we’ll examine the cozy cardio fitness trend and why losing weight doesn’t have to be uncomfortable.

          What Is Cozy Cardio?

          Close up of woman's feet on treadmill

          Photo Credit: Shutterstock

          The cozy cardio concept is an easy new fitness trend. It’s as much about the “vibe” as it is about the cardio. 

          In short, cozy cardio is choosing a form of movement that you actually enjoy and look forward to. It’s about changing your vocabulary from “exercise” to “movement.”

          You don’t have to push yourself so hard—just get in that comfortable euphoric cardio heart rate zone and have fun!

          Here’s what cozy cardio is all about:

          • Developing a more low-key attitude about exercise.
          • Creating the right vibe (i.e., a stress-free atmosphere): Turning on soft lighting, putting out some candles, wearing comfy clothes like a t-shirt, pajamas, or cozy socks, or just going barefoot.
          • Picking a form of movement that feels good, and doing it in the comfort of your living room.

          Zuckerbrow says she started the trend because she needed a more relaxed approach to exercise to get motivated.  She describes her morning routine as getting some water, iced coffee, and putting on comfy socks. Then she warms up by walking at a comfortable pace on her walking pad while watching her favorite shows.  

          She said she walked at different speeds while keeping it comfortable. She does this low-intensity workout as a 40-minute session and then cools down. 

          Cozy Cardio: All About Consistency

          woman doing boat pose

          Photo Credit: Shutterstock

          Zuckerbrow lost 100 lbs, which proves it works! The secret to her weight loss success was being consistent and doing something enjoyable.  

          Yep, the keyword is consistency!  Being consistently good is better than being occasionally great on a daily basis. She didn’t struggle through grueling workout sessions but rather took a more stress-free and consistent approach.

          The point of cozy cardio is for people to get their heart pumping in the comfort of their home with elements that give you warm, fuzzy feels. It’s about improving your cardiovascular health over time and burning calories while still feeling good.

          How to Get Started with Cozy Cardio 

          woman doing Lying Spinal Twist

          Photo Credit: Shutterstock

          To follow in Zuckerbrow’s footsteps (literally), try walking! You can do it indoors on a walking pad or treadmill or take a stroll around the block. It may not feel “hard” (which is the point), but the benefits are incredible. Cardiovascular exercise like walking leads to better heart health, increased daily calorie burn, better mental health, and improved energy levels.

          If walking isn’t your thing, here are a few more cozy cardio ideas you can do at home:

          • Yoga
          • Dancing
          • Body-weight exercises, such as squats
          • Jump-roping
          • Chair exercises
          • Low-impact ab workouts

          It’s really up to you! As long as you’re moving your body, getting your heart rate up, and having fun, there’s no wrong way to do some cozy cardio.

          What Gear Do You Need For Cozy Cardio? 

          A woman tying her shoe.

          Photo Credit: Shutterstock

          You don’t need much! Most of the “gear” you need can be found at home. You can fully embrace cozy cardio with the following:

          • Comfortable fuzzy socks: One of the cozy cardio trademarks is a good pair of comfy socks. 
          • Walking pad: This is a great low-impact exercise method that is easy to move around your home. It’s a space saver and gives you easier access anywhere in the home. 
          • Candles: A lavender candle can set the mood and relax you. 
          • Yoga mat: It’s a good idea to have a mat on your floor to protect your body and your floor. 
          • Comfortable sweat pants: Feeling comfortable is the hallmark of cozy cardio.

          Workouts to Get You Started

          Senior woman doing mobility exercises outdoors.

          Photo Credit: Shutterstock

          Get Healthy U TV offers some great ideas for starting your cozy cardio journey. 

          Here are a few to choose from: 

          • Indoor walking workouts: These walking workouts are easy on the joints and use only a little space. They have become favorites for many GHU TV members and are a part of their daily routines. 
          • Gentle yoga flow workouts: Yoga is a great option for getting your heart pumping early in the morning since it combines exercise and mental clarity, which is great to start the day. 
          • Low-impact strength workouts: Fun and doable no-jumping workout routines that involve both strength training and cardio. 
          • Fun and doable dance workouts: This type of exercise will make you smile while shaking your booty.  

          Loosen Up Tight Muscles With These 10 Simple Stretches

          Fitness in Midlife on July 15, 2024

          Do you often find yourself dealing with tight, stiff muscles? Whether it’s from sitting at a desk all day, exercising, or just everyday stress, muscle tightness can be uncomfortable and limiting. The good news is that you don’t need to be a fitness expert to find relief.

          Here, certified personal trainer Chris Freytag offers 10 simple stretches that can help loosen up your tight muscles and improve your overall flexibility. They are perfect for all fitness levels and can be done anytime, anywhere!

          1. Standing Side Bend

          Chloe Freytag demonstrating a standing side bed.

          Photo Credit: Get Healthy U

          Lengthen a compressed spine and a tight back by moving sideways!

          • Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
          • Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
          • Inhale to return arms overhead to center and exhale.

          Hold for 30 seconds on each side.

          2. Downward Dog Pose

          Chloe Freytag demonstrating a downward dog pose.

          Photo Credit: Get Healthy U

          Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.

          • Begin kneeling on your mat with hands directly under your shoulders, fingers spread wide.
          • Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
          • Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.

          Hold and breathe for 30 seconds.

          3. Cobra Pose

          Chloe Freytag demonstrating an up dog/cobra pose

          Photo Credit: Get Healthy U

          Open your chest and the front of your shoulders for better posture.

          • Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
          • Point your toes so the tops of your feet are on the mat.
          • As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.

          Hold and breathe for 30 seconds.

          4. Crescent Lunge

          Chloe Freytag demonstrating a crescent lunge yoga pose.

          Photo Credit: Get Healthy U

          Open tight hip flexors and lengthen your spinal column.

          • From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
          • Reach both arms straight overhead and bend the right knee to 90 degrees.
          • Relax your shoulders as you continue reaching up and lengthening the back leg.

          Hold for 30 seconds on each leg.

          5. Cat Pose

          Chloe Freytag demonstrating a cat yoga pose.

          Photo Credit: Get Healthy U

          Relieve a tight back and maintain spinal flexibility.

          • Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
          • Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
          • Draw your navel up to your spine and breathe gently as you hold the stretch.

          Hold and breathe for 30 seconds.

          6. Cow Pose

          Chloe Freytag demonstrating a cow yoga pose.

          Photo Credit: Get Healthy U

          Relieve a tight back and maintain spinal flexibility.

          • Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
          • Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
          • Look slightly upward with a relaxed neck and breathe gently.

          Hold and breathe for 30 seconds.

          7. Pigeon Pose

          Chloe Freytag demonstrating a pigeon yoga pose.

          Photo Credit: Get Healthy U

          One of the best hip stretches! Open your hips and lower back with a traditional pigeon, or do it lying on your back.

          • Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
          • Keep your back leg long and your hips even as you relax your weight through the middle of your hips.

          Hold for 30 seconds on each leg.

          8. Happy Baby

          Chloe Freytag demonstrating a happy baby yoga pose.

          Photo Credit: Get Healthy U

          A pose of relaxation! You will also open your groin, inner thighs, and lower back.

          • Begin lying on your back and grab your big toes with your index and middle fingers.
          • Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
          • Relax and breathe.

          Hold and breathe for 30 seconds.

          9. Yogi Squat

          Chloe Freytag demonstrating a yogi squat post.

          Photo Credit: Get Healthy U

          Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving comfortably.

          • Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.
          • Continue to press hands firmly together while at the same time pressing elbows against inner thighs.

          Hold and breathe for 30 seconds.

          10. Windshield Wiper

          Chloe Freytag demonstrating a windshield wiper yoga pose.

          Photo Credit: Get Healthy U

          Stretch your external hips and lower back, and relieve sciatica pain with this pose.

          • Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
          • Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
          • Engage your abdominals and slowly pull your knees back to the start position.
          • Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.

          Hold for 30 seconds on each side.

          9 Squat Variations to Try for Stronger, More Toned Legs

          Fitness in Midlife on July 14, 2024

          Squats are an extremely effective lower-body exercise that come with an array of benefits, including:

          • Strengthening and toning leg muscles (quadriceps, calves, and hamstrings)
          • Improving strength in your knee joints
          • Burning fat (which promotes weight loss)
          • Strengthening the lower back
          • Improving flexibility in your lower body

          While the basic squat is still a great option, incorporating different squat variations is a great way to change up your leg workout and improve your strength, mobility, and balance. (Of course, they also give you that much-desired muscle definition in your legs and booty!)

          The following are nine squat variations to add to your fitness routine!

          1. Plié Squat

          Chris Freytag demonstrating a plie squat.

          Photo Credit: Get Healthy U

          If you want more inner thigh work, a plié squat is a great choice. By turning your legs open (external rotation), the inner thigh muscles are activated and turned on for more help.

          How to do plié squats:

          • Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
          • Bend knees and lower your torso, keeping your back straight and abs tight.
          • Squeeze your glutes and come to standing position.

          2. Squat Jump

          Chris Freytag demonstrating a squat jump.

          Photo Credit: Get Healthy U

          Want to burn extra fat and calories? Jump squats are your new friend. Feel Free to add in a kettlebell to up the ante.

          How to do squat jumps: 

          • Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
          • Jump straight up and swing arms overhead. Return to squat.

          3. Stiletto Squat

          Chris Freytag demonstrating a stiletto squat.

          Photo Credit: Get Healthy U

          How to do stiletto squats:

          • Start standing and lift your heels high like you’re wearing heels. Keeping your abs engaged, slowly drop into a squat, bringing your hips to knee height.
          • Squeeze your glutes and return to your starting position.

          4. Pistol Squat

          Chris Freytag demonstrating a pistol squat.

          Photo Credit: Get Healthy U

          If your focus is solely on shaping your butt, then a pistol squat is a great variety to mix into your workout.

          How to do pistol squats:

          • Stand with feet hip distance apart and extend 1 leg long on front of the body.
          • Bring hands to hips or the front of your body for balance. Sit back into a squat with weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for desired number of reps and switch sides.

          5. Surfer Squat

          Chris Freytag demonstrating a surfer squat.

          Photo Credit: Get Healthy U

          How to do surfer squats:

          • Start in a squat position with your body facing the side of the room and your eyes looking forward.
          • Jump a full 180 degrees and land in a squat so that body is now facing the other side of the room. Keep eyes forward.
          • Continue to make 180-degree jump-turns with eyes looking forward and body staying in squat position.

          6. Squat Thrust

          Chris Freytag demonstrating squat thrusts.

          Photo Credit: Get Healthy U

          How to do squat thrusts:

          • Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
          • Using the lower body, thrust up to standing and press the dumbbells overhead, extending the arms long. Lower back to the starting position.

          7. Medicine Ball Squat Toss

          Chris Freytag demonstrating medicine ball squat thrusts.

          Photo Credit: Get Healthy U

          How to do medicine ball squat tosses:

          • Stand with your feet hip-width apart, knees slightly bent, and hold the medicine ball with two hands in front of your chest.
          • Sit back in a squat position, keeping your chest lifted and lower ball to the floor.
          • Stand up with an explosive movement while tossing the ball up overhead.
          • Catch the ball at chest level and sit back to squat position. Repeat for the desired number of reps.

          8. Resistance Band Squat

          Chris Freytag demonstrating a resistance band squat.

          Photo Credit: Get Healthy U

          How to do resistance band squats:

          • Stand on the band with your feet shoulder-width apart, holding the handles next to your shoulders so the band is behind the back of your arms.
          • Slowly sit down and back into a squat position, keeping abdominals tight and chest lifted.
          • Press back up through heels, squeezing glutes.

          9. Side-to-Side Squat

          Chris Freytag demonstrating a side-to-side squat.

          Photo Credit: Get Healthy U

          How to do side-to-side squats:

          • Start standing with feet hip distance apart and sit back into a squat position by bending the knees. Keep your abs tight and back straight. 
          • Step wide to one side while staying in your squat position. Go back to your starting position, and then side squat wide in the other direction using all your lower body muscles. Then, return to center. Continue squatting side to side, staying low throughout.