You’ve got goals! In today’s episode, Julie is planning to do a marathon. She knows weight training is important to avoid muscle loss and wants help juggling the increasing miles and demand on time and energy.
Fortunately, marathon training has changed! Instead of miles and miles even endurance training is shifting to include more intervals, more weight training, and less overall miles. It’s perfect for an older athlete to avoid injury, recover better, and show up at the starting line healthy on race day.
Muscles in Minutes
We start with Muscles in Minutes so Julie knows how and what to include in a consistent weight training program. We continue with the importance of the recovery between training that includes Overnight Success and Minute Made Meal segments crucial for any woman over 50 and especially someone with big goals.
Planning is key. Once you’ve planned, you simple go into action. You’ll need to adjust based on energy, other time demands, and just life… but if you have a plan you just have a speed bump and you’re not derailed. Notice that the key runs happen 4 days a week, allowing plenty of recovery between. This schedule also takes advantage of weekends for the important long and recovery days.
A smart schedule is going to look something like this:
The key for Upper body and Lower body exercises I demonstrate in this episode are below:
Minute Made Meals
Food for Julie has to increase as her energy demands do. Whether you’re running a marathon yourself, or running a business, or working through a major project, more of the right food at the right time will keep you heading for a strong finish.
Two goals to be aware of in addition to exercise session goals after 50:
- Reducing inflammation. Under stress, inflammation is more likely. Through your food choices, both what you include and what you avoid you can reduce your inflammation. Remember you don’t have to feel inflammation for it to exist. Julie of course may feel it through muscle soreness or small aches and pains over her training. You may not have those signals, but even weight loss resistance is a sign of inflammation.
- Reducing muscle losses. When you’re not exercising enough and when you’re exercising a lot, muscle breakdown after 50 is more significantly. Adequate overall calories, and adequate protein are two big goals you’ll have with meals and snacks. Timing meals right so your muscles can synthesize that protein optimally is also important.
In a busy life full of extra training hours and goals, convenience of high quality food is a must. Smoothies made with “super foods” that include greens (spinach, kale, chard) and fruit (berries), along with healthy fats (avocado, coconut oil), and things like cinnamon, cacao, mac, to reduce inflammation and help rebalance blood sugar and hormones can all go right in that post-workout smoothie along with your post workout protein. Grab your coupons for $5 or $10 off your first order right on this episode’s  page! Then, grab the smoothie recipe books below (the smoothie bowl book is full of some of the big “additions” that will boost your smoothie benefits).
Before we turn out the lights on this episode, we have to talk about sleep. It’s the “athlete’s steroid” and the over 50 woman’s BFF. In order to have your best days you have to have your best nights.