Stylish and Comfortable: What to Wear on Your Summer Walks
Nothing but ideas here!
Fitness after 40
If you are like me, your life seems to be spinning faster than ever. Between career commitments, family responsibilities, and maybe even a few unexpected curveballs, taking care of yourself might have slipped down your priority list. But hey, pause for a moment and give yourself a high-five because you've landed right in the prime of life! Now, let's chat about why staying fit and fabulous in your forties is an absolute game-changer.
First things first, let's talk about walking. Ah, the simple act of putting one foot in front of the other. Walking isn't just about getting from point A to point B; it's a powerful tool for your physical and mental well-being. Picture this: you lace up your sneakers, pop in your earbuds, and hit the pavement. With each step, you're boosting your heart health, strengthening your bones, and torching those calories. Plus, it's a fantastic stress-buster. So, whether it's a leisurely stroll in the park or a brisk walk during your lunch break, every step counts!
Now, let's kick it up a notch with running. Yep, we're talking about channeling your inner superhero and pounding the pavement like a boss. Running in your forties isn't just about staying in shape; it's about reclaiming your strength and resilience. Sure, it might feel daunting at first, but trust me, once you experience that runner's high, you'll be hooked! Running not only torches calories and boosts cardiovascular health but also strengthens your muscles and joints. Plus, it's a fantastic way to clear your mind.
Next up, let's talk about strength training. Don't let the term intimidate you; we're not talking about bench-pressing like a bodybuilder (unless, of course, that's your thing!). Weight-bearing exercises simply involve any activity that requires your muscles to work against gravity while supporting your body weight. Think squats, lunges, push-ups, and even using resistance bands or dumbbells. These exercises are like a magic potion for your bones, helping to prevent osteoporosis and maintain bone density as you age. Plus, they'll sculpt and tone those muscles, giving you that confidence boost you deserve!
Last but certainly not least, let's talk about stretching. The underrated hero of any fitness routine, and it is more important than ever after 40! Stretching isn't just about touching your toes (although that's pretty impressive too!); it's about keeping your body limber and agile. As we age, our muscles tend to tighten up, leading to stiffness and decreased range of motion. But fear not, because stretching can help combat that. Incorporate some gentle yoga or Pilates into your routine to improve flexibility, reduce muscle tension, and soothe those aches and pains.
So, there you have it, my fabulous forty-something friend (and beyond!) Fitness isn't just about fitting into those skinny jeans (although that's a nice bonus!); it's about embracing your strength, vitality, and confidence. So lace up those sneakers, hit the pavement, and show the world just how amazing you are! Your forties are just the beginning of an incredible journey, and staying fit will ensure you enjoy every step of the way.
Let's find hope again through purposeful movement!
Dig a Little Deeper
Walk Your Way to Wellness: A Review of the Top 5 Step Monitoring Devices
In today's fast-paced world, staying active has never been more important. Step monitoring devices offer a convenient way to track your daily activity levels and stay motivated towards your fitness goals. In 2014, I started working from home, my first desk job as a nurse. My gym routine did not change. My diet did not change. But, I still gained 20 pounds that first year! In desperation, I went and bought an Apple Watch. I soon discovered I was averaging only 2,000 steps a day! Ouch! That explained the weight gain (and helped me as I worked to shed those pounds)! I have continued to wear an Apple Watch faithfully, but, there are several great options on the market today!
Walk Your Way to Wellness: Starting a Walking Routine for Women Over 40
Are you ready to put on those sneakers and step into a healthier lifestyle? Walking is an excellent way to boost your well-being, and starting a walking routine is easier than you might think. Let's dive into some simple steps to get you on the path to a walking habit that sticks.First things first, start slow and steady. Rome wasn't built in a day, and neither is a walking habit. Begin by setting achievable goals, like starting with just 10 minutes a day. Gradually increase your walking time and intensity as you build stamina and confidence. This step is crucial. The hardest part is just STARTING. So, take the guess work out of it and just go for a leisurely stroll. Next, find what works for you. Whether it's early morning walks to kickstart your day or a casual stroll after dinner to unwind, choose a time that fits into your schedule and feels enjoyable. Make it a priority by blocking off dedicated walking time on your calendar, just like you would for any other appointment.Invest in comfortable footwear and attire. A good pair of walking shoes that provide support and cushioning is essential to prevent discomfort and injury. Dress in layers appropriate for the weather, and don't forget to apply sunscreen and wear a hat if you're walking outdoors.Mix it up to keep things interesting. Explore different routes in your neighborhood, try walking trails in nearby parks, or hop on a treadmill if the weather isn't cooperating. Invite a friend or family member to join you for added motivation and companionship. At first, I recommend making a weekly habit of finding a new place to walk. Explore your area and see new places!Track your progress to stay motivated. Use a fitness tracker or smartphone app to monitor your steps, distance, and time spent walking. Celebrate your achievements, whether it's reaching a milestone distance or consistently sticking to your walking routine for a week.Lastly, be kind to yourself and listen to your body. If you miss a day or two, don't beat yourself up. Tomorrow is a new day! So, what are you waiting for? Take that first step today towards a healthier, happier you by starting your walking routine. Your body and mind will thank you for it!
Walk Your Way to Wellness: How Much & How Fast for Women Over 40
Have you ever wondered how much walking you need to do to reap all of the health benefits? Well, here's the scoop: experts suggest aiming for around 30 minutes of moderate-intensity walking most days of the week. Translation? That's about 150 minutes spread out across your week.But, what exactly does "moderate intensity" mean? Picture this: you're walking at a pace that gets your heart pumping a bit faster and your breath a tad heavier, but you're still able to chat without feeling like you're gasping for air. It's like hitting that sweet spot where you're breaking a sweat, but you're not totally out of breath.So, what's the magic formula? Try keeping a pace where you cover roughly 100 steps per minute or more. That's the sweet spot where you're getting the most bang for your buck in terms of health benefits. Personally, I'm not a step counter, so I prefer to just pay attention to my breathing and make sure I'm working but not out of breath. Why does it matter? Well, walking at this moderate intensity level helps improve your cardiovascular fitness, manage your weight, and boost your mood. Plus, it's a great way to sneak in some me-time and enjoy the outdoors.And here's the best part: you don't have to do it all in one go. Break up your 30 minutes into smaller chunks throughout the day if that works better for your schedule. Three 10-minute walks? Absolutely! The key is to make walking a regular part of your routine.As always, listen to your body and chat with your doc before diving into any new exercise routine, especially if you've got any health concerns.So, lace up those sneakers, grab a friend if you fancy some company, and hit the pavement. Your body and mind will thank you for it!
Walk Your Way to Wellness: 25 Benefits of Walking for Women Over 40
Hey ladies! Are you looking for a simple yet effective way to boost your health and well-being? Look no further than walking! It's not just a stroll in the park; it's a powerhouse of benefits, especially for women over 40. Let's dive into why lacing up those sneakers and hitting the pavement could be the best decision you make for your health.1. Heart Health: Walking strengthens your heart, reducing the risk of heart disease and stroke.2. Weight Management: Burn calories and shed those extra pounds by incorporating brisk walking into your routine.3. Joint Health: Low-impact and gentle on the joints, walking helps improve joint flexibility and reduces the risk of arthritis.4. Mood Booster: Say goodbye to stress and anxiety as walking releases endorphins, the feel-good hormones.5. Improved Sleep: Enjoy better sleep quality and say farewell to insomnia with regular walking.6. Brain Power: Boost cognitive function and reduce the risk of memory decline associated with aging.7. Energy Boost: Feel more energized throughout the day as walking increases circulation and oxygen flow.8. Bone Strength: Reduce the risk of osteoporosis by strengthening bones through weight-bearing activity like walking.9. Better Posture: Walking regularly helps improve posture, preventing back and neck pain.10. Social Connection: Join a walking group or stroll with friends for added motivation and social interaction.11. Immune System Support: Strengthen your immune system and ward off illnesses by making walking a habit.12. Increased Productivity: Clear your mind and boost productivity with a brisk walk during breaks.13. Lower Blood Pressure: Manage hypertension and keep your blood pressure in check with regular walks.14. Improved Digestion: Aid digestion and prevent constipation by incorporating walking into your daily routine.15. Strengthened Muscles: Tone your muscles and improve overall muscle strength with consistent walking.16. Longevity: Studies show that regular walking can increase lifespan and promote healthy aging.17. Stress Relief: Walking outdoors in nature provides a calming effect, reducing stress levels.18. Creativity Boost: Spark creativity and enhance problem-solving skills with a leisurely walk.19. Healthy Skin: Improve circulation and achieve that healthy glow with regular walking.20. Balance and Coordination: Enhance balance and coordination, reducing the risk of falls and injuries.21. Pain Relief: Alleviate chronic pain, including back and joint pain, through low-impact walking.22. Improved Lung Function: Enhance lung capacity and respiratory health with aerobic walking.23. Vitamin D Synthesis: Get your daily dose of vitamin D by walking outdoors, promoting bone health.24. Heartburn Relief: Relieve heartburn symptoms by taking a post-meal walk.25. Lower Blood Sugar: Manage diabetes and keep your blood glucose in check with regular walks.So, what are you waiting for? Lace up those shoes, step outside, and start reaping the incredible benefits of walking today!
Let's Get Moving: A Beginner's Guide to Starting Your Running Journey After 40
Are you ready to add a little more pep to your step and embrace the joy of running? Are you hesitant? Are you not sure if you can do this? If you're a woman over 40 who's been considering lacing up those sneakers and hitting the pavement, I'm here to tell you: it's never too late to start, and you're absolutely capable of rocking this! I have helped many friends over the years begin their running journey, now let me help you!
Step into Comfort: Top Running Shoes for Women Over 40
I started running distances in high school in order to be in optimal shape for basketball season (my true passion in those days!) Since that time, I have dabbled on and off with running. I typically try to be able to run at least 2 miles at any given time. I have flexed that all the way up to run a full marathon (26.2 grueling miles and no thank you to doing THAT again) and have also tapered it all the way down to a walk during periods of time as well. With each military move, I have set out to find friends and encourage them to lace up and run with me as well. It has been an amazing stress relief outlet AND social activity for me through the years. My biggest piece of advice (for myself and anyone new to running): take care of your feet! I promise, if you do not wear the proper shoes for running, it WILL stop you. And once you stop, it is hard to get back into the rhythm (ask me how I know! 😉) I have researched shoes since my marathon days back in 2007 and continue to stay in the know. I have also branched out, tried new shoes and tested out variations. Here are my top 5 tried and true with all of my feedback for each!
More to Explore
For the Man in Your Life Who Fixes Everything!
Do you have that person in your life who just fixes everything?!? That "go-to" person when you aren't sure how to tackle your next project?!? OR, are you always dreaming up the next project for your Mr. Fix-It?!? OR, trying to remember, "when did we change our a/c filter last?!?" Or, do you know someone about to live on their own for the first time and they don't realize all the things they are about to need to keep track of!?!?
Trophy Wife Status?
Ok, so YOU know you are Trophy Wife status, but does HE know it? Hhhhmmm? Maybe you need to remind him! Or, better yet, do you have a friend who needs to be reminded that SHE is Trophy Wife status? THIS is the gift of choice! Check out this hilarious journal notebook! I use mine as my 'to-do' list keeper (I was tired of having little pieces of paper everywhere!) This way, it's all in one place, which is helpful for my forgetful self! 😉
Shine Bright: A+ Work with a 😊
Keep the good times and good vibes flowing with fun composition notebooks for school! 😍These trendy and fun notebooks are perfect for teen girls ready to shine and smile in school. Its wide-ruled pages are great for taking notes, journaling, doodling, and organizing thoughts. Whether tackling homework, taking notes in class, or jotting down dreams, this notebook is an aesthetic companion for a successful and stylish school year.
15-Minute Upper Body Workout for Brand New Beginners Using Dumbbells
So, you’re ready to work out? First, let me congratulate you!This quick and efficient workout targets all the major upper-body muscle groups. Each exercise is designed to be simple and effective for those new to working out. You will only need dumbbells for these exercises. At this time, I would recommend going with lighter weights (a pair of 5lb dumbbells) and you will slowly be able to increase this weight over time. Perform each exercise for the specified number of reps, resting minimally between exercises to keep the workout within 15 minutes. I recommend doing only 1 set for this first week. You will do each exercise for the recommended repetitions and then move to the next exercise. Do not repeat the exercises. Do this 3 times this week with a rest day in between. Remember, this isn't a sprint. We want to slowly build up to a fitness routine and avoid injury. Slow and steady is what will 'win' this race! If you haven't already incorporated walking into your routine, this would be a perfect complement to your new fitness routine as well!
The Importance of Strength Training for Women and Its Health Benefits
Do we really need to discuss the importance of strength training and its health benefits? I guess this is a good place to start as you begin to think about beginning an exercise routine. Let’s consider this the starting ‘pep talk.’ In the following weeks, I will lay out a beginner-level strength training routine. It’s a routine designed for someone who has maybe wanted to work out but didn’t know where to start. There is SO much information out there, it can be overwhelming to simply know where to start. Instead of jumping into the deep end, I’ll lay out a plan for you to implement slowly, to avoid burnout, overwhelm, and injury. Today, let’s focus on the health benefits as you gain the courage and momentum to start!
Summertime Kids Staying Creative and Engaged
Summertime. Longer days. Later bedtimes. Less structure. More fun.
Make One, Break One: My FINAL results!
Woohoo! My very first 30-Day Make One, Break One Challenge is complete and was a success!
Crafting a Healthy Summer Morning Routine: A Guide for the Working Midlife Woman
As the warm rays of the sun filter through the curtains, signaling the arrival of a new day, it's time to embrace the serenity and promise of a summer morning. Amidst the demands of career and family, a well-crafted morning routine can set the tone for a productive, balanced, and fulfilling day. Here's a guide to curating the perfect summer morning routine tailored to the needs of the modern midlife woman.
Stylish and Comfortable: What to Wear on Your Summer Walks
Nothing but ideas here!
Make One, Break One: My Week 2 Update
Quick recap: Make One, Break One is a 30-Day Challenge that focuses on small steps towards a larger end goal. For my 30-Day Challenge, I chose for my "make one" habit to be: I will go on a daily 3-mile walk. For my "break one" habit: I will not drink any soda.
Make One, Break One: My Week 1 Update
Day 1 of my 30-Day Make One, Break One challenge started on Friday, May 10th.
Make One, Break One: A 30-Day Challenge to Transform Your Habits
In the journey towards personal growth, the concept of "make one, break one" serves as a powerful tool for fostering positive change. By simultaneously cultivating a new, beneficial habit while shedding an old, detrimental one, you can unlock your potential for lasting transformation. Embarking on a 30-day challenge centered around this principle involves committing to small, manageable steps each day. Whether it's incorporating mindfulness practices, such as meditation or journaling, to make room for self-reflection, or gradually reducing screen time to break the habit of excessive digital consumption, every action contributes to the journey of self-improvement. Simply commit to making one small step towards the positive change you would like to adopt into your life. Throughout the challenge, it's essential to embrace patience and perseverance, recognizing that change doesn't happen overnight. Celebrate each milestone and learn from setbacks, understanding that progress is a continuous process.As the days pass, the synergy between making one positive change and breaking one negative pattern becomes increasingly evident. By the end of the 30 days, you will emerge with newfound habits that align with your goals and values, taking a small step towards your ultimate goals.The "make one, break one" approach empowers you to take control of your habits and shape your future one step at a time. Through consistent effort and dedication, the journey towards personal evolution becomes not only attainable but also immensely rewarding.