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Ladies: lift like you want to get “BULKY”— because this is scary 🫣👇🏻 Muscle loss can affect anyone, but is more common in aging women: ▫️After 30, women tend to lose 3-5% muscle and strength every decade ▫️After 50, muscle and strength loss can increase to 1-2% per year ▫️By 70, ~25% of a woman’s muscle and strength can be gone 😳 PMID: 15192443 ▫️50% of older women with muscle loss struggle getting out of a chair, walking, and other basic activities of daily life 💔. PMID: 33489646 At the cognitive health level, regular engagement in exercise in midlife is also associated with decreased risk of dementia later in life. PMID: 26061528 Studies have shown hypertrophy-based resistance training provides the necessary stimulus to increase BDNF, or brain-derived neurotrophic factor. BDNF helps your brain, maintain proper connections so you can learn and remember new things— another vital attribute for healthy and happy aging. PMID: 28511848 I watched my dad’s mental and physical decline from Alzheimers over a 10-year span, so this is a HUGE motivator for me ♥️ So, if you’re scared of getting “bulky” today, take a peek inside a nursing home. I guarantee what you see there is a hell of a lot scarier! Build it now BEFORE it’s gone. It's never too late, and your future self will thank you 🫶🏼 🏋🏼‍♀️Engage in regular exercise, including resistance training, to maintain muscle and strength. 🍗Eat good protein sources from lean meats, eggs, and beans. The older we get, the less efficient our bodies are at building muscle from the amino acids we eat. Aim for at least 25-30 grams of protein at every meal. 🥛 If your diet falls short in Omega-3’s, Calcium and Vitamin D, consider supplementation. ❤️ LIKE & FOLLOW if this inspires you