Why Women in Midlife Should Focus on Getting Strong over Skinny

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!!!

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