If you’ve been following me for any length of time, you’ve probably heard me say this before: Muscle is your retirement account for health. Okay… maybe not quite as exciting as a beach vacation, but it’s a whole lot more valuable. As we move through midlife, we naturally lose muscle mass—a process that speeds up […]
Strength Training = Your Superpower Read More »
If you’ve ever thought, “Walking doesn’t really count as exercise…” I’d love to change your mind. Walking is one of the most researched forms of physical activity available. It is: Walking Works More Muscles Than You Might Think Every step activates muscles throughout your body. Lower body: gluteus maximus, medius & minimus (your hips and
Is Walking Really a Good Way to Exercise? Read More »
8 Ways to Make the Most of Your New Workout Routine Without Overwhelm or Injury January often brings a fresh surge of motivation to move our bodies—but if you’re new to working out (or returning after a break), the how matters just as much as the why. For midlife+ women, easing into exercise thoughtfully is
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Recently, I went on a friluftsliv walk in the woods—my favorite way to combine nature, exercise, and reflection. Friluftsliv is a Norwegian word that means “open-air living.” It’s less about outdoor adventure and more about slowing down, connecting with nature, and finding peace in simply being outside. That day, I wasn’t just walking for movement;
A Quiet Walk, A Clearer Mind Read More »
How Much Protein do Women Need? As we age, we need more protein, not less. For women who are in perimenopause, menopause, or postmenopause and who want to stay active, healthy, and strong, here’s what’s recommended: 1.4-2.2 grams of protein per kilogram of bodyweight per day. That’s an average of about 0.8 grams per pound
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Worried about getting injured during menopause? You’re not alone — but here’s the good news: Research shows that staying active actually reduces joint pain in both peri- and post-menopause. A UK Government–funded project by @movingmedicineuk and @officialsportengland found that women who meet activity guidelines report:✅ Less pain✅ Better mood✅ Stronger bones✅ Improved sleep Yet many
Great News for Perimenopausal & Post Menopasal Women! Read More »
Menopause brings change, but that doesn’t mean slowing down. In fact, movement is medicine, and walking might just be the most powerful (and underrated) tool in your wellness toolbox! Here’s why walking is the ultimate low-cost fitness strategy for women in midlife: No Membership RequiredNo fancy gym. No expensive gear. Just comfy shoes and you’re ready to go.
Midlife Women, Walk Your Way to Better Health Read More »
Mindfulness for the Christian Heart When running, I am highly conscious of my breath and heart rate. There’s no mistaking the heavy breathing and heart racing as I crest steep Peach Hill. As I go about the rest of my day though, I give little thought to the vital work my heart and lungs do.
My childhood home in Livonia, Michigan, had a phenomenal backyard. Stepping out the back door onto the flagstone path, I would hopscotch my way into nature. On either side of the path were various fruit trees: cherry, pear, apple, and even a small plum tree. The spring blossoms were a beautiful sight! While we often
Our twelve-year-old dog, Riley, hears the word ‘wait’ frequently. “Wait” we command before racing up the steps on his arthritic hips. “Wait” as we scare away the squirrels before opening the back door (arthritic hips and squirrel chasing don’t mesh well). “Wait” (and this is his least favorite) for his beloved ‘special’ treats. He tries
