Hello and welcome! Lots of women land here looking for inspiration for how to get fit and healthy in midlife. You are in the right place! I’ve been on a mission to do the same since 2012. I write about what works and give my community research-based tools and resources so that they can start thriving, too. Join my community to get even more support, useful resources like this post, and other tools to feel your best. When you join you’ll get instant member-only access to the Guide to Thrive, which gives 5 research-based tips to get started feeling your best in all parts of your life fast. It also includes a quick action list with easy links to resources. You’re going to love it.
This is a recurring series chronicling my experiment with the scientifically backed prescription for getting functionally younger this year. This post contains affiliate links.
younger this year update #8
Here’s what I’ve learned in month #8 of sticking to the protocol – workout 6 days a week for an hour a day, with two of those days spent strength training:
Last month, I began to notice this lifestyle has started to feel like a logistical and time problem. It had become this big overwhelming thing. I know myself and when I feel this way I’m in real danger of giving up and walking away. So, I also did an assessment of where I was at and I noted two weak links.
- Not enough weight training.
- I hit a plateau in my weight loss.
After some analysis, I realized that the problem was that I’d get my hour of intense exercise in, but then I still had to walk the dogs. Also, my natural preference is to run or walk instead of strength train. I was doing some online strength training at home, but I wasn’t feeling like I was working hard enough. So, I added high-intensity interval training BootCamp – 3x/week.
My Bootcamp is a private group class where I feel accountable to show up and also work to my capacity; something that the at home strength training videos just can’t duplicate. It’s also incredibly difficult and challenging, something that I don’t normally enjoy. But, I find it to be fun and interesting and I laugh a lot. Dare I say it’s fun? No one is more surprised than me that I enjoy going.
the lesson eight months in?
Suffering in a group is way more enjoyable than suffering alone. I say that somewhat facetiously, but it’s true. Amping up the intensity of my workouts should help me break through this last plateau and help me reach my goal of losing my final 10 pounds of fat.
lesson #2: adding in means taking some things out
Of course, adding in something new 3x/week means that some other things have to go. So for now, I’m reluctantly sacrificing my twice weekly 20-mile commute to my yoga studio in favor of a local studio just 10 minutes away. I hated to do this, but I know that
…empowering myself to become successful in my goals often means a departure from what feels familiar and easy and necessitates having the fortitude to say no to endeavors that, however valuable, just aren’t moving me to my goal.
The upside? I’ve freed up over two and a half hours that I used to spend commuting to yoga class. And just like that, my feeling of exercise overwhelm has gone away.
I highly recommend high-intensity interval training at least two days a week to get in your challenging workouts and blast through any plateau in your weight loss or performance goals. you have a few options:
- Join a local BootCamp, Crossfit, or Orange Theory-type gym will all give you that dual cardio/strength workout, making a more efficient use of your time. If you can pair that with working out in a group where people are expecting you to show up, even better. Accountability and group motivation are your best friends in making an active, getting-younger-this-year lifestyle feel less overwhelming.
- Get yourself a membership to the Sweat with Kayla App for intense plyometric training workouts. These workouts are no joke and you will see results! Her program is exactly suited to the program that Younger Next Year recommends – so you can track your cardio and strength workouts from the App to keep yourself on track with this lifestyle. I also recommend that you join Instagram and use the hashtag #bbg and #sweatwithkayla to connect with other women (young and older) who are also doing the program. I love looking at the #bbgtransformations posts for some serious motivation. The strength training workouts are just 28 minutes three times a week – an intense 28 minutes, but short enough to push through. My best advice is to just start at the beginning with pre-program week one and modify modify modify. You don’t need to kill yourself to see results. This is how I get my strength training in now because I’ve stopped the BootCamp since I first wrote this post.
When I feel like my time spent working out is efficient and effective I feel empowered to continue for the long term. If you’re following along and in your final quarter of the first year of getting younger too, try working smarter and do whatever you have to do to arrive at the close of this year in a successful place, knowing that you empowered yourself to be consistent and effective.
resources & tips
- Did you see my post this month about the importance of nutritional recovery after intense exercise?
- Check out my healthy recipes – and of course my most popular post of all time: Famous Salmon Recipe (Healthy, easy, & delicious!)
- Dang coconut chips (Amazon) are my new favorite clean snack. DELICIOUS! Also available in store at Whole Foods.
- I recently made a new vision board to really visualize getting to my goal at the end of this year in less than three short months. Here’s step by step instructions on how to create your own vision board.
- Did you see my before and after results last month?
- I continue to use and love my Fitbit Blaze activity smart watch because it also tracks my heart rate right from my wrist. I try to get in 10-12k steps daily and seeing the leaderboard of other users is incredibly motivating. Fitbit users add me to your friend list here. Join the fun; right now Fitbit is offering free shipping on orders over $50.