ConqHer Fitness

My husband and I are on an extended trip overseas, and most times not staying at a hotel with a fitness center. One of the questions I got most from people was, “How will you maintain your strength training?” Easy: TRX suspension training. You don’t need much space and it can be done indoors or outdoors. This morning we worked out at a local park in Barcelona.

🧠💪 Balance is for Life.

As we age, our ability to balance naturally declines — but that doesn't mean we can't train it.

In this video, I’m walking you through a progression on the Bosu that challenges balance and control step by step:
1️⃣ Standing on the dome side
2️⃣ Adding squats to shift center of gravity
3️⃣ Flipping to the flat side for more instability
4️⃣ Squats again — deeper challenge
5️⃣ Finishing with a 10-second single-leg hold

👣 Why does this matter? Good balance helps prevent falls, improves coordination, and keeps us confident in everyday movement. Whether you're 30 or 70, it's never too early (or late) to train it.

Start where you are. Build control. Own your movement.

🧠💪 Balance for Life. As we age, our ability to balance naturally declines — but that doesn't mean we can't train it. In this video, I’m walking you through a progression on the Bosu that challenges balance and control step by step: 1️⃣ Standing on the dome side 2️⃣ Adding squats to shift center of gravity 3️⃣ Flipping to the flat side for more instability 4️⃣ Squats again — deeper challenge 5️⃣ Finishing with a 10-second single-leg hold 👣 Why does this matter? Good balance helps prevent falls, improves coordination, and keeps us confident in everyday movement. Whether you're 30 or 70, it's never too early (or late) to train it. Start where you are. Build control. Own your movement. #BalanceTraining #FunctionalFitness #AgingWell #BosuWorkout #Stability #MovementMatters

This quick glimpse highlights what ConqHer Fitness is all about:
💪 Strength
⚖️ Balance
🔥 Core stability
⚡️ Agility

No fancy gym required—just smart, functional training designed for women over 40 who want to move better, feel stronger, and stay confident in their bodies.

Ready to train with purpose? Let’s get started!

This quick glimpse highlights what ConqHer Fitness is all about: 💪 Strength ⚖️ Balance 🔥 Core stability ⚡️ Agility No fancy gym required—just smart, functional training designed for women over 40 who want to move better, feel stronger, and stay confident in their bodies. Ready to train with purpose? Let’s get started! #ConqHerFitness #StrongAtAnyAge #WomenOver40 #FunctionalFitness #CoreBalanceAgilityStrength #TrainSmartLiveStrong

Protein, protein, protein. I was just talking to a client the other day who was frustrated that she wasn’t losing weight despite working out 4-6 hours a week and dieting. I told her she needs more protein. This article does a great job breaking it down. Even though the headline focuses on “too much”, you’re ok up to 3.5 grams per kg of body weight. From the article, “So, those over 40, depending on how well they retain muscle and their general health, have slightly higher protein needs and should have roughly 1 to 1.2 grams per kilogram of bodyweight, per the Mayo Clinic.” For a 140 lb woman, that is 63-76 g per day. Also from the article, “Those who are more active or are trying to lose weight may need more protein than the base recommendation.”
https://www.prevention.com/food-nutrition/a60028858/how-much-is-too-much-protein/?utm_source=facebook&utm_medium=cpm&utm_campaign=mgu_fb_pre_m_i_a60028858&fbclid=IwY2xjawJKY9ZleHRuA2FlbQEwAGFkaWQBqx0O82_VhAEdjn1OOwMmSWjwbmg7Zdc6jV2XdUljD_ZoEZlwBw7iArxvCoTGj07DEx_C_aem_9UAzAG4DFdEo45D_4pHUgA

Signs You May Be Getting Too Much Protein in Your Diet, According to Dietitians Before adding an extra scoop of powder, read this.

I found this article to be so informative! Strength training is important at any age, but especially over 50. It builds bone density and helps maintain muscle mass. My only disagreement with the article is that they said we lose 3-5% of muscle mass every decade; unfortunately it could be up to 10%. Adding and keeping strength training to your fitness generates countless dividends.

https://www.womenshealthmag.com/uk/fitness/strength-training/a62530002/how-to-build-muscle-after-50/?link_source=ta_first_comment&taid=67d30f41883f3c00014768be&utm_campaign=trueanthemFBWHUKphoto&utm_medium=social&utm_source=facebook&fbclid=IwZXh0bgNhZW0CMTEAAR2fkWzJETaEyCakd60ZpewKxCKHOs7CaW1XOlwnI6JDHSyRiUVgkQ8hCtA_aem_B65oh60ZZWvIk3o8iUuq6g

How to build muscle after 50, according to experts who train older women 'Building muscle is possible at any age'

🎯 Set SMART Goals & Stay on Track! 🎯

By mid-February, most New Year’s resolutions start to fade—but that doesn’t mean your goals have to! The key to success? Setting SMART goals—Specific, Measurable, Attainable, Relevant, and Timely.

To help you stay committed to your fitness journey, I’m offering 25% off my 10-pack of sessions! Let’s set goals that stick and build habits that last. 💪

Message me to get started! 📩

🎯 Set SMART Goals & Stay on Track! 🎯 By mid-February, most New Year’s resolutions start to fade—but that doesn’t mean your goals have to! The key to success? Setting SMART goals—Specific, Measurable, Attainable, Relevant, and Timely. To help you stay committed to your fitness journey, I’m offering 25% off my 10-pack of sessions! Let’s set goals that stick and build habits that last. 💪 Message me to get started! 📩 #ConqHerFitness #SMARTGoals #StayOnTrack #FitnessForWomenOver40 #GoalGetter

💪 Balance—In Fitness and Life 💪

Balance isn’t just about standing on one leg—it’s about finding time for yourself. When life gets busy, exercise and sleep are often the first things to go. Sound familiar?

As women, we’re so good at taking care of others, but remember, you can’t pour from an empty cup. Prioritize yourself. A little movement, rest, or self-care goes a long way for your health and energy.

Let’s strive for better balance—inside and out! 🌟

💪 Balance—In Fitness and Life 💪 Balance isn’t just about standing on one leg—it’s about finding time for yourself. When life gets busy, exercise and sleep are often the first things to go. Sound familiar? As women, we’re so good at taking care of others, but remember, you can’t pour from an empty cup. Prioritize yourself. A little movement, rest, or self-care goes a long way for your health and energy. Let’s strive for better balance—inside and out! 🌟 #ConqHerFitness #BalanceForLife #SelfCareIsHealthCare #FitnessForWomenOver40

🚶‍♀️ Slow and Steady Wins the Race! 🚶‍♀️

A recent study shared by Women’s Health Magazine found that women over 50 who walked at a moderate pace (around 3.2 mph) lost more fat than those walking faster at 4 mph. It's a small study which makes it hard to extrapolate. But the bottom line is that it’s not about how fast you go—it’s about getting out there and moving!

Whether it’s a brisk walk, a leisurely stroll, or anything in between, every step counts toward better health. Let’s lace up those shoes and keep moving! 💪

Check out the full article below.


https://www.womenshealthmag.com/fitness/a63069702/slow-walking-weight-loss-study/?

Walking At This Speed Could Help Double Your Fat Loss, Recent Study Suggests You don't need to PR for "significant" fat burning.

🌟 Smart Modifications for Stronger, Safer Workouts 🌟

As we age, mobility and joint health can change, but that doesn’t mean we have to skip out on effective exercises. Modifications keep workouts safe and accessible, especially as our bodies change over time. Remember, it’s about training smart to keep moving strong! 💪 Here are a few simple modifications that allow us to train safely while still building strength and endurance:

✅ Push-Ups with Hand Weights or frame (the one in the photo is from BOSU): Holding onto hand weights keeps wrists neutral, reducing pressure on the joints. Perfect for anyone who finds flat-hand push-ups uncomfortable!

✅ Wedges for Squats: Adding a small wedge under your heels can improve squat form, protect knees, and keep movements smoother and safer. This helps target muscles effectively without compromising balance.