Forward Fitness

Real talk- I hate to row…..but I also know rowing is one of the best exercises for women over 50 because it trains both strength and cardio while staying low impact.

After menopause, women can lose 1 to 2% of muscle mass per year if they don’t train. When you row, you use your legs, back muscles, core, shoulders, and arms… almost 85% of the muscles in your body are involved.

Rowing also helps promote bone density by creating force on the leg drive and on the arm pull, and is also excellent cardiovascular training without pounding on the joints.

Message me if you’re interested in learning more about workouts designed to help women stay strong, independent, and active for decades to come.

There are so many emotions swirling around us right now. It's easy to get discouraged and angry. Personally, I cannot give another four years of my mental health to this and still be the best businesswoman, wife, and mother that I need to be. I will not yell at the TV about things I cannot control right now. I will not doom scroll social media. I will not argue with people who will never hear me.

But here is what I DO know: In a world of things we cannot control, there are many things we can. We need to be our strongest selves, mentally and physically to help ourselves and help those around us who may need it more than we do.

1. If you do not exercise now, PLEASE start some sort of program. No one is asking you to run a marathon, and there's no one right way to exercise. You can try different types of exercise, such as walking, biking, yoga, running, or strength training. Science shows that exercise will:

* Reduce stress and anxiety
* Improve mood
* Boost self-esteem
* Improve sleep
* Improve mental health and mental clarity.

2. Preserve your mental health. Don't go to family Thanksgiving if you know Uncle Ned will get you all riled up. Find a therapist or a like-minded friend who will be empathetic and supportive. Turn off the TV. Stop listening to people who really don't know any more than you do, but also take a break from people who keep circling the drain, and unintentionally take you down with them.

3. Sleep. Sleep. Sleep. Make preserving your sleep a priority.

4. Boundaries. Strong ones. Do not be afraid to take breaks from people (esp. family) or things that bring out the worst in you. Be able to recognize when something is not working for your mental health. Stop fighting with people who will NEVER hear you.

Friends, this is not about giving up, but about getting BETTER. Put your oxygen mask on first. We are ALL going to need you.

THIS! Exercise can stall muscle loss, cognitive decline and fatigue. “It’s never too late to start exercising, and it’s never too early,” - NYT

5 Exercises to Keep an Aging Body Strong and Fit Declines in muscle and bone strength start earlier than you might think. Build a smart workout habit now.

I cannot stress this enough. Sporadic cardio alone won't do much to help you as you age. In order to avoid chronic illness and physical limitations that so often affect the older population, you MUST include strength training.

To stay healthy in old age, research finds building muscles is key Even for 60ish youngsters, researchers reaffirm that exercise is essential. But just walking won’t cut it. Break out the weights and go for strength training, too.

This.⬇️

New study finds 6 ways to slow memory decline and lower dementia risk A new study from China identified “healthy lifestyle factors” associated with slower memory loss and a lower risk of dementia in elderly people.

Many people don't workout or stop their program because of knee pain. NYT shares a study that shows you just might be exercising wrong.

How to Save Your Knees Without Giving Up Your Workout There’s no magic bullet to knee health, but staying active and building muscles around the joint are crucial.

So this happened 👀. I’ve never regretted leaving the corporate world and starting my own company for one second.

Getting outside before the 🥵.

Outside early before the 🥵. #intervaltraining #hiit #forwardfitnesschicago #outdoorworkouts

People who exercise regularly are much less likely to be hospitalized, and to die, from Covid-19 than those who are sedentary, a new study suggests. https://nyti.ms/3wXxbsI

“Another reason we don’t talk about obesity is the fear that doing so could come across as shaming individuals. Both Block and Dietz spoke about obesity as being one of the most stigmatized conditions. Their approach is to speak about obesity as the disease that it is. “

Pre-pandemic, over half the country was obese. Over the past 12 months, 42% of adults have gained an average of 30lbs. The obesity crisis in this country a pandemic on its own that no one wants to talk about.

Obesity is a medical condition. It’s time to de-stigmatize the conversation. These conversations can be difficult, and society and socio-economic impacts don’t make those conversations much easier.

As I tell my clients, it’s not about achieving a perceived image of physical perfection, it’s about longevity. We treat our cars better than we do our bodies. We have big dreams and goals, and none of matters if our “car” can’t get us there.

Opinion | The deadly covid-19 pandemic is obscuring another — obesity Given the overwhelming evidence for obesity as a major health concern amplified by the pandemic, why hasn’t more attention been given to it?