HealStrong4Life

Please stop doing boring stressful mid cardio. It doesn’t burn as many calories as you think, some of those calories come at the expense of muscles (catabolic), effectively lowering your metabolism and exposing you to the risk of injury. The reason interval training is so much more effective is because IT FATIGUES THE MUSCLES! That’s it. Movement is not exercise. Lifting weights is not strength training. You don’t have to lift heavy to get high intensity benefits, just hold it until it feels heavy. Instead of telling your body you’re going on a long stressful journey without enough resources (protein), you want to say, “no worries, plenty of protein, we’re just not strong enough to do this”. And “this” can be holding a plank, a wall sit, an engaged pull-up hang, 90 seconds intervals “all out” on the bike, or even blood flow restrictions. It doesn’t matter how many sets, reps, or amount of weight, just fatigue your muscles to the point of temporary exhaustion. Two to three times/week. Treat your cardio as a strength building session by pushing the intensity to the point of temporary muscle failure.

I advise my clients who are trying to get healthy to have a daily team meeting with themselves every morning. What went well, what didn’t? Why? And what did we learn? What’s the plan today? Turn your excuses into hurdles and talk to yourself in a positive respectful tone just like you would in a team meeting at work, and for the same reasons. When your inner voice is negative you experience guilt and shame and are less likely to be successful. Speak to yourself the way you would to your own child working through the same issues. Nice job! That’s three days in a row walking at lunch! Pump your tires! Acknowledge every time you walk by the pantry and don’t eat the chips. Be your own cheerleader, coach, manager, or boss. This is between you and you. Nothing is more important than your health. Getting healthy after 50 is going to be a long term project. Studies show you will improve your odds by journaling. I’m sharing an A+ example from a new client.

Miles ran his first official marathon today in Cleveland. Unexpectedly hot AF! 🥵83 in the sun the last couple of hours. We both survived, but it was rough. Miles in 3:42 and me in 4:25 (I only started training 2 months ago). It was my first marathon since 2019. Karin ran the 10k on Saturday. Jade came and was a great supporter. good

Unplugging is good for your soul. Highly recommend.