At one point in time “lifting weights” was full of benefits and there was really one protocol we all followed. Does three sets of 10 repetitions sound familiar? Then came choreographed workouts when you added a “pulse” to the set because it fit with the music, if for no other scientific reason. It’s time to […]
Does Your Strength Training Routine Match Your Goals? Read More »
I was a recent guest on Dr Joe Tatta’s Healing Pain podcast (give it a listen). During our recording last week it really woke up some thoughts and reminded me of my secondary mission: to elevate the standard of fitness options and the industry overall to give you better choices. During my conversation with Joe
Chronic Pain and Exercise: When the Answer Hurts Read More »
You don’t have to eat like this to be challenged with blood sugar issues. Whether or not you have diabetes, have been told you are pre-diabetic, or simply want solutions to losing belly fat, you’ll want to read this article. In fact, in the environment many of us grew up in (marshmallow stars, anyone?), we
The Exercise Solution for Blood Sugar, Belly Fat, and Pre-Diabetes Read More »
You’ve started and stopped exercise and diets before. You’ve landed in the same spot again and again. It can be going poorly, or going well, and still you can’t seem to stick with it. Here are six obstacles that regularly get in the way of women over 50 who eventually find me because they can’t
Six Reasons You Can’t Stick With It (and What to Do About Them!) Read More »
In the last decade and more specifically, in the last five years, fitness and exercise trends are moving to “functional fitness” and away from more traditional measures and application of fitness. If your early adult years were laced with Jane’s “feel the burn” and high impact aerobics or three sets of 10 strength training exercises
Defining What Is Functional Fitness After 50 Read More »
Want more energy during the day and more restful sleep at night? Then you’re going to love this. The secret to getting better results from your exercise and nutrition is getting more sleep. The secret to getting more sleep lies in your exercise and nutrition. I won’t neglect the importance of some specific bedtime habits
9 Choices For All Day Energy and All Night Recovery Read More »
An Optimal Exercise Schedule for Weight Loss? The conversation about cardio first or strength training first is a long-standing one. A fairly large body of research over the three decades I’ve been teaching fitness have collectively said that order doesn’t have a lot of significance. That said, I’ve always shared with my clients and customers,
Want Weight Loss? Your Exercise Schedule Matters! Read More »
In You Still Got It, Girl! The After 50 Fitness Formula For Women, I outlined three different resistance training protocols for improving fitness based on goals. If weight loss (including optimal body composition), bone density, or better function (for sport or improved movement) has the highest priority for you, your weight training methods should reflect
Add Power (and Results) to Your After 50 Weight Training Read More »
If any of the following are true of you, or you’re hoping to begin with optimal strength training habits, heed these signs you might be overdoing your weight workouts: No Changes After 8 Weeks Inability to Add Muscle or Loss of Muscle Constant Soreness and Fatigue Frequent Illness Tips for Weight Training That Gets Results
Signs You May be Overdoing Your Weight Training Read More »
The traditional components of fitness include cardiovascular fitness, strength, endurance, body composition, and flexibility. Since 1983 when I first began listening to lectures as a student in physiology and fitness, through the 15 years I taught those lectures in the department of Kinesiology at Iowa State University, that hasn’t changed. What has changed is the
The Benefits of Weight Training and Why You Should Lift Heavy Read More »
Shoulder
Circumference outside of both arms, at the armpit
Right Triceps
Halfway btwn shoulder & elbow, arm extended.
Hips
Find the widest point of girth at the hips
Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor
Right Calf
Standing with weight on both legs, find the largest point of calf.
Chest
Measure from the rib cage just under breasts at bra line
Waist
At the belly button/umbilicus
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