You are gonna love this one! My new favorite post workout meal!!! For Clean Simple Eats Protein powder us code ALICIAE for 10% off!!
February 2023 after my cut to December 2024!
When I started really focusing on getting strong everything changed! Talk about a building a strong frame! This is what it’s about in midlife ladies! We have spent our lifetimes focusing on getting skinny and it’s gotten us NOWHERE. Have you seen the older women that are frail and breaking bones? This is not how we want to age. We want strong and fortified frames that can stand the test of time and perform regular daily tasks and THEN SOME for the remainder of our years.
Focusing on getting strong rather than getting skinny is THE WAY! This is why:
1. Preservation of Muscle Mass and Bone Density
As women age, they naturally lose muscle mass and bone density. Strength training helps counteract these effects, reducing the risk of osteoporosis and fractures, and improving overall physical resilience.
2. Metabolic Boost
Building muscle increases resting metabolic rate, helping the body burn more calories even at rest. This is the best news ever! This can support weight management without the extreme focus on being “skinny,” fostering a healthier relationship with body composition.
3. Improved Hormonal Balance
Strength training can positively impact hormone regulation, including managing insulin sensitivity, cortisol levels, and even supporting better sleep patterns, all of which become critical in midlife. All the yes!
4. Enhanced Mental and Emotional Well-being
Strength training boosts confidence, reduces stress, and improves mood by releasing endorphins. It also provides a sense of accomplishment that is empowering and promotes positive body image over striving for a thin appearance. Ready to walk into a room like the powerful woman you are?!
5. Injury Prevention and Functional Strength
Focusing on strength enhances joint stability and functional movement, reducing the likelihood of injuries. This is particularly important for maintaining independence and mobility in later years.
6. Shift in Mindset Toward Health and Longevity
Prioritizing strength shifts the focus from appearance to health, encouraging sustainable habits that contribute to long-term wellness rather than temporary aesthetic goals.
7. Better Quality of Life
Strength allows women to engage fully in daily activities, enjoy recreational pursuits, and keep up with family and life demands, fostering a sense of vitality and capability.
Emphasizing strength over thinness promotes a more holistic and empowering approach to health, aligning with the natural changes and needs of midlife.
The mindset shift is critical for us now! It takes time and effort for this entire shift to happen, but when you are able to crack this code it will be life changing for you! Confidence off the charts!
If you need help getting started with a lifting program I have a lot to choose from in MY APP as well as nummy recipes and mocktails.
Here is a list of foods I eat on the regular to give you some inspo and a starting point:
Proteins
Eggs, egg whites, greek yogurt, cottage cheese, beef, chicken breast, chicken thigh, salmon, white fish, shrimp, lean ground turkey (93/7), protein powder (code ALICIAE), protein bars (code MIDLIFEMAVEN)
Carbs
Ezekiel bread, oatmeal, sweet potatoes, fingerling potatoes, white rice, brown rice, quinoa, chickpea pasta or brown rice pasta
Fats
Nut butter, grass fed butter, olive oil
Fruits
Berries all kinds, apples, bananas
Veggies
Spinach, broccoli, cauliflower, green beans, snap peas
To satisfy my sweet tooth I enjoy Lily’s salted caramel milk chocolate bars!!
Building muscle and reframing our minds around food takes time. GIVE IT TIME!! At least a year of solid dedication. We can do hard things. You and your quality of life are worth it!
Let’s do this!!!
You’re gonna love this one! Use code ALICIAE at checkout with Clean Simple Eats!
Link to Yum Earth organic candy canes used here!
I used Lily’s chocolate chips. You can also optionally add melted Lily’s white chocolate chips to the greek yogurt mixture!
ENJOY!
When my abs appeared in high definition at age 50 trust me I was just as shocked! While abs are fun and aesthetically pleasing, they are not necessarily an indicator of health. They also do NOT come from some specific ab workout. There are several factors at play!
Age 48 to Age 51
The truth about ABS:
1. Body Fat Percentage Matters
- Visible abs are primarily about achieving a low body fat percentage. For women, abs typically become visible around 18-22% body fat, but this varies. (my current BF is around 18%)
2. Nutrition Is Critical
- Abs are “made in the kitchen.” A balanced diet focusing on whole foods, lean proteins, healthy fats, and complex carbs is essential for fat loss. I would say this is about 80% of the equation!
3. Spot Reduction Is a Myth
- You can’t target fat loss in one specific area, like the abs. Fat loss happens uniformly throughout the body based on genetics and overall fat loss. Genetics can play a partial role. For me personally I can maintain abs year round eating in maintenance or sometimes a surplus. My body tends to carry fat around my lower body (booty and thighs)
4. Strength Training Supports Fat Loss
- Full-body resistance training increases muscle mass, which boosts metabolism and aids fat loss, helping to reveal abs. My strength training routine of 5-6 days per week plays a major role in revealing my abs. I am consistently engaging my core while I lift!
5. Core Exercises Build Muscle Definition
- While diet reveals abs, core exercises like planks, crunches, and leg raises build the muscle structure underneath. I work my abs like my other muscles. I aim to progressively overload them! I love doing weighted ab exercises. I include abs/core in all of my LIFTING PROGRAMS.
6. Cardio Helps Create a Calorie Deficit
- Moderate-intensity cardio and SIT (Speed Interval Training) can help burn calories and reduce overall body fat. My personal preferred cardio is WALKING! It’s magic! Lots of steps daily!
7. Consistency Over Perfection
- Long-term consistency in training and nutrition is more effective than short-term extremes for achieving visible abs.
8. Hormones Play a Role
- Hormonal imbalances, especially in midlife, can affect fat storage and metabolism, making it harder to reveal abs. Make sure you stay on top of hormones in middle age. I have a blood panel done once every 6 months with my functional medicine doctor. Focus on resistance training to build muscle!
9. Stress and Sleep Affect Results
- High cortisol levels from stress and poor sleep can increase fat storage, especially around the midsection, hindering ab visibility.
10. Hydration and Bloating Influence Appearance
Staying hydrated and avoiding foods that cause bloating (like excess sodium or processed carbs) can enhance ab definition temporarily. Try cutting out the processed foods and see what happens!! You just might blow your own mind!
I lift 5-6 days per week progressive overload and work abs 2-3 days a week at the end of a lower body day. Here is a link to my LIFTING PROGRAMS.
My goal is to hit 10k steps per day 7 days a week. I do this through walks and hikes. It’s a bonus if I achieve more steps. I do not drink alcohol or eat processed sugars.
Here is a list of regular foods I enjoy to maintain abs year round:
Proteins
Eggs, egg whites, greek yogurt, cottage cheese, beef, chicken breast, chicken thigh, salmon, white fish, shrimp, lean ground turkey (93/7), protein powder (Clean Simple Eats is the best! Use code ALICIAE for 10% off), Protein Bars (G2G are my favorites. REAL FOOD! Use code MIDLIFEMAVEN for 15% off)
Carbs
Ezekiel bread, oatmeal, sweet potatoes, fingerling potatoes, white rice, brown rice, quinoa, chickpea pasta or brown rice pasta
Fats
Nut butter, grass fed butter, olive oil
Fruits
Berries of all kinds, apples, bananas
Veggies
Spinach, broccoli, cauliflower, green beans, snap peas, asparagus
I hope this helped to bring a little more understand around revealing abs. More than anything in midlife, your focus should be on building muscle and properly fueling to feel and perform your best. The results will come with time and consistency. Love you!!!!
This one is so tasty you will love!!! Sure to WOW all of your guests at Thanksgiving!
This is something I hear often. I’ve struggled with this one myself until I really started working on mindset. Motivation is fleeting. It will not always be there. This is where you have to implement certain strategies to make lasting change.
1. Develop Clear, Meaningful Goals
- Identify Your Why: Think deeply about why this goal matters to you and what you want to accomplish. A strong, intrinsic reason (like wanting to feel healthy, strong, or more confident) can sustain you even when motivation wanes. Write down your reasons and keep them visible as a daily reminder. Put in the notes app on your phone and visit it often.
- Set Clear Goals and Break Them Down: Having clear, specific, and measurable goals makes it easier to stay committed. Break larger goals into smaller, manageable tasks to create a sense of progress and momentum.
2. Build Habits Through Consistency
- Focus on Small, Actionable Steps: Instead of relying on big bursts of motivation, make small, consistent actions part of your daily routine. For example, committing to just 10 minutes of activity daily can build into a full workout habit over time.
- Automate Your Routine: Habits are essentially automatic actions. By associating certain cues with your routine (like working out at the same time each day), you remove the need to decide or feel motivated in the moment. This makes it easier to stick to over time.
3. Shift Your Mindset to Discipline Over Motivation
- Create a Routine that Prioritizes Discipline: Focus on showing up for yourself consistently, regardless of motivation levels. Discipline is a skill you can strengthen, and the more you practice it, the easier it becomes to stay on track.
- Celebrate Consistency, Not Just Results: Recognize the value of showing up, even if the session wasn’t perfect. By valuing consistency, you reinforce discipline over waiting for motivation.
4. Embrace the Process
- Focus on Enjoyment and Learning: Find ways to enjoy the process itself rather than just the outcome. If you’re working on fitness, try to enjoy the small wins—how you feel after a workout, improvements in strength, or even the simple satisfaction of doing something good for yourself.
- Redefine Success: Shift your perspective to view any form of showing up as a success. Reframe the process as a journey of improvement rather than a task that must be completed only when you feel like it.
5. Plan for Setbacks and Low-Motivation Days
- Have a “Minimum Viable Effort”: On days when motivation is low, have a minimum requirement that keeps you moving forward, even if it’s just a simple, shortened version of your routine. This keeps the habit alive and helps you avoid a full lapse.
- Develop Strategies for Rebounding: When you miss a day, avoid guilt and get back on track as soon as possible. Rebounding quickly after setbacks helps you maintain momentum and reinforces that consistency, not perfection, is the goal.
6. Rely on External Accountability and Support
- Find a Support System: Whether it’s a workout buddy, a coach, or a supportive community, accountability can be a powerful way to stay consistent even when motivation fades. Knowing someone is counting on you or will check in can be a strong motivator in itself.
- Track Progress Regularly: Keeping track of your progress, whether it’s through journaling, an app, or taking measurements, helps you stay motivated by showing tangible evidence of your efforts.
7. Celebrate Small Wins and Reflect
- Acknowledge Progress, No Matter How Small: Celebrating even minor achievements helps reinforce that you’re moving forward, and it can give you the momentum to keep going. Recognize these small wins as proof of your dedication.
- Reflect on Your “Why” Regularly: Periodically revisit why you started this goal and the progress you’ve made. Reflecting on these reasons can remind you of the bigger picture, which helps strengthen your resolve.
Ultimately, the shift from relying on motivation to developing discipline and habits comes from showing up, even when you don’t feel like it! Over time, the habits you build will become automatic, making it easier to keep going even when motivation isn’t there.
I am always here in your corner! You can create your best self!!! Let’s freakin go!!!!
You’re gonna love me for sharing this one ha!! These are AMAZING!!!!! They will satisfy the sweet tooth!!
Use code ALICIAE when shopping CLEAN SIMPLE EATS for 10% off!!!
For my sweet tooth lovers! I know you will be making these all FALL Y’ALL!!!!
On a recent post where I challenged myself to a single arm bar hang while bicep curling a dumbbell, I had a comment stating it was useless and various others wondering what the point was. Well for starters I like to challenge myself to do fun new things, and more importantly I like to continually be working on my grip strength especially as I’m now 51 and this is a huge marker of overall strength and health!
A few facts about grip strength:
Grip strength typically starts to decrease around the age of 40. This decline is a natural part of the aging process and tends to accelerate with age. However, the rate of decline can vary based on factors like lifestyle, physical activity levels, and overall health. This is why we stay active and LIFT!
Key Points on Grip Strength Decline:
- Gradual Decline from 40s: Most people begin to experience a gradual decline in grip strength in their 40s. The loss becomes more noticeable as they age, particularly after 60.
- Rate of Decline: Studies suggest that grip strength decreases by about 1% to 2% per year after the age of 40. This rate can increase to 3% to 4% per year in older adults, especially if they are not engaging in regular strength training or physical activity.
- Impact of Lifestyle: Regular strength training and activities that challenge grip strength, such as resistance training or manual labor, can slow down this decline. Conversely, a sedentary lifestyle can accelerate it.
- Gender Differences: Men typically have higher grip strength than women throughout life, but both genders experience a similar rate of decline with age.
Importance of Maintaining Grip Strength:
Maintaining grip strength as you age is crucial for preserving independence, reducing the risk of falls, and improving overall quality of life. Strength training, particularly exercises that target the hands, forearms, and upper body, can help mitigate this decline.
Grip strength is important for several reasons, especially when it comes to overall health, fitness, and daily functioning:
1. Indicator of Overall Strength
- Grip strength is often correlated with overall muscle strength. A strong grip usually indicates good strength in the upper body, particularly in the forearms, hands, and fingers.
2. Essential for Daily Activities
- Many everyday tasks, like carrying groceries, opening jars, or holding tools, require good grip strength. Improving it can enhance your ability to perform these activities with ease.
3. Supports Lifting Performance
- In strength training, grip strength is crucial for exercises like deadlifts, pull-ups, and rows. A stronger grip allows you to lift heavier weights, which is essential for progressive overload and muscle growth.
4. Injury Prevention
- Stronger grip strength can help prevent injuries, particularly in the wrists, elbows, and shoulders. A firm grip stabilizes these joints during physical activities.
5. Indicator of Health and Longevity
- Research has shown that grip strength is a predictor of overall health and longevity. Weaker grip strength has been linked to an increased risk of cardiovascular diseases, mobility limitations, and even mortality in older adults.
6. Neuromuscular Health
- Grip strength reflects the health of the nervous system and its ability to control muscles. A strong grip indicates good neuromuscular coordination.
7. Rehabilitation and Recovery
- Grip strength is often used as a measure in rehabilitation to assess recovery progress, particularly after injuries or surgeries involving the upper body.
Overall, grip strength is a key component of functional fitness, contributing to both physical performance and long-term health.
Movements you can do to work on grip strength:
1. Deadlifts
- Why: Deadlifts are one of the best overall strength exercises and are excellent for improving grip strength. Holding heavy weights challenges your grip, especially with variations like the double overhand grip.
- Variations: Regular Deadlifts, Romanian Deadlifts, Farmer’s Walk (loaded carries).
2. Farmer’s Walk
- Why: This exercise involves walking while holding heavy weights in each hand, which challenges your grip, forearm, and shoulder strength. It’s simple but highly effective.
- How to Do It: Grab a pair of heavy dumbbells or kettlebells, stand tall, and walk for a set distance or time while maintaining a firm grip.
3. Pull-Ups and Dead Hangs
- Why: Pull-ups require a strong grip to hold onto the bar, especially if you’re doing high repetitions. Dead hangs, where you simply hang from a bar, are also excellent for building grip endurance.
- Variations: Standard Pull-Ups, Chin-Ups, Towel Pull-Ups (for extra grip challenge), Dead Hangs.
4. Pinch Grip Holds
- Why: This exercise specifically targets the pinch grip, which involves holding an object between your fingers and thumb. It’s great for improving finger strength.
- How to Do It: Use weight plates or pinch grip blocks. Pinch the weight between your thumb and fingers, hold it for as long as possible, then switch hands.
5. Barbell Holds
- Why: Barbell holds involve holding a loaded barbell with an overhand grip for as long as possible. It’s a simple but effective way to build grip endurance and strength.
- How to Do It: Set up a barbell with a moderate to heavy load. Stand tall and hold the barbell in front of you, gripping it as tightly as possible. Hold for time or until your grip fails.
6. Wrist Curls and Reverse Wrist Curls
- Why: These exercises specifically target the muscles in the forearms, which are crucial for grip strength.
- How to Do It:
- Wrist Curls: Sit and hold a barbell or dumbbell with your palms facing up. Rest your forearms on your thighs or a bench and curl your wrists upwards.
- Reverse Wrist Curls: Perform the same motion but with your palms facing down to target the extensor muscles.
7. Hand Grippers
- Why: Hand grippers are a simple tool specifically designed to strengthen the muscles of the hand and forearm. They allow for targeted grip training and can be used anywhere.
- How to Do It: Squeeze the gripper handles together and hold for a few seconds before releasing. Repeat for several reps.
8. Towel Grip Variations
- Why: Using a towel for exercises like pull-ups, rows, or kettlebell swings increases the challenge to your grip.
- How to Do It: Wrap a towel around a pull-up bar or kettlebell handle, then perform the exercise as usual. The towel’s added thickness requires a stronger grip.
9. Plate Pinch Carries
- Why: This exercise is great for improving pinch grip strength. It involves carrying weight plates with a pinch grip, which works the fingers and thumbs intensively.
- How to Do It: Pinch a pair of weight plates together between your thumb and fingers, then walk a set distance or for a set time.
10. Fat Grip Training
- Why: Using fat grips or thick-handled equipment increases the difficulty of holding onto weights, which in turn builds grip strength.
- How to Do It: Attach fat grips to dumbbells, barbells, or pull-up bars and perform your usual exercises.
I hope this helped inform you a little better about the importance of maintaining strength in this are!
Let’s keep working on grip strength and remain unstoppable as we age!!!!
(Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019 Oct 1;14:1681-1691. doi: 10.2147/CIA.S194543. PMID: 31631989; PMCID: PMC6778477.)
