Strength and Lifestyle
Simple tips to support your wellness, strength, and energy.
Hello friend,
As many of you know, I've always lived an active lifestyle. Yoga, hiking, cycling, and HIIT workouts have long been part of my routine. But after being postmenopausal for several years, I started noticing something frustrating: the same workouts and eating habits that worked in my 50s just weren't delivering the same results anymore.
Then came another wake-up call when I learned I had the early stages of osteopenia. I wanted to keep it from progressing, and to avoid medication if possible. At the same time, I was experiencing unexpected weight gain and simply not feeling like myself in my body. That's when I got back in the gym.
Through real-life experience and learning from some incredibly knowledgeable experts, I realized it was time to shift my approach. My goal became clear: to stay strong, energized, and confident in my body well into my 80s and beyond.
Over time, I've added new habits that have made a meaningful difference in how I feel every day. Interestingly, none of these were part of my routine just a few years ago, and now I can't imagine life without them. Here are five simple ways to add variety to your wellness routine and start seeing (and feeling!) results.
1. Lift heavy weights (3–4 times per week). Just 30 minutes per session can make a huge impact. Strength training helps build muscle, improve bone density, boost metabolism, and increase confidence. Plus, you'll feel incredibly strong and burn more calories at rest.
2. Add daily mobility work. Keeping your joints mobile supports long-term function and helps prevent injury. This isn't the same as stretching (so keep your yoga!), but even 10–20 minutes a day can help keep your hips, knees, and shoulders more flexible and less painful.
3. Incorporate jumping or impact movement. It may sound surprising, but gentle impact helps strengthen bones and joints. Try simple, fun ways to add it in, like playing hopscotch with your grandkids, doing squat jumps, or adding 5–10 jumps into your day.
4. Try a vibration plate or rebounder. These tools can support bone health, circulation, and balance. I personally use my vibration plate for 10 minutes in the morning and evening. It's a small habit with big benefits.
5. Prioritize protein. Protein is essential, especially if you're strength training. It supports muscle repair, keeps you full longer, and fuels your body. A general guideline for active women is about 0.5–0.9 g per pound of body weight. With a little planning, it's very doable through foods like Greek yogurt, eggs, salmon, edamame, cheese, or protein powder.
If you're curious about how to get started or want support building these habits into your routine, I'd love to connect. Here's to feeling strong at every stage of life!
