Feeling stuck in your fitness and wellness progress as you are approaching your 50s?

These 5 essentials can help you SEE A CHANGE NOT ONLY IN YOUR BODY BUT MIND AS WELL AT ANY AGE!

Take some time to reflect on each essential after reading it!

What comes up for you?

What can you commit to? - you can start with very small steps - I call this partial commitment.

Need help starting out? Do not hesitate to reach out at choosemovement@gmail.com

1. STRENGTH

Lifting weights will change your body in ways that doing endless cardio can’t. I like to say that you cannot outdo osteoporosis by doing more cardio. The vast majority of research suggests that weight lifting could improve bone density. Start picking up some weights and have the goal of getting stronger and not skinner. Getting stronger with weight lifting means that you are not doing the same weight for 15 reps every week. You are constantly progressing your sets, reps and weight so your body has no choice but to change. You cannot change the way your body looks just by dieting. Plus, more muscles = more food you can eat because muscles are more metabolically active. <br/>

2. NUTRITION

Instead of approaching food for weight loss, start approaching food for fueling your body so it can support your in all the activities you want. Plants need water. Cars need gas. Our body needs food that is fueled with essential macro nutrients such as Protein, Carbs and Fat!

If you follow any diet plan that restricts one of these essential macronutrients over the other, run away or do your own research.

Your body needs food to grow, function and change. It can’t get there if you’re always dieting and under-eating. Stop restricting. Start living. Keep in mind that if your goal is to build muscles, you need to eat intentionally enough (at least at maintenance) to have fuel for the muscles to grow. (oversimplified explanation)

3. REST

Your body needs rest to recharge for it to make the best progress. Stop skipping rest days and commit to getting at least 7-8+ hrs of sleep. You can’t out-supplement poor sleep and rest. You cannot catch up with your missing sleep the next day. If you already lift heavy weights, try to schedule a de-loading phase in your programming. Muscles grow when they have time to rest! Bonus: rest is free! You can watch a 10min video below for a gentle practice that is focused on breathing and connecting with the pelvic floor! We often hold a lot of tightness in the pelvic floor muscles.

4. PATIENCE

Don’t give up so quickly. If you feel, you are at that point, reach out for help at choosemovement@gmail.com. A qualified coach could help you overcome some mental blocks that get on your way. It’s going to take longer than you think or want. Tip: instead of focusing on the outcome goals, try to shift your focus on the process goals. For example, what can I do today, this week to get me to my ultimate goal?

5. COMPASSION

Stop picking apart your body and hating it because it doesn’t look the way you wish. You are not meant to look like that person you see on social media. Plus, we never know what was the journey of that person before they started their IG account.

You are 𝙢𝙚𝙖𝙣𝙩 to look different and your journey is 𝙢𝙚𝙖𝙣𝙩 to be different. You are unique! Embrace your uniqueness! Perhaps, start practicing the affirmation that helps you create a change in your relationship to your body. For example: I am kind to my body! My body deserves my kindness! My body is capable of change. Your true affirmation will affirm your thinking, which will lead to the actions out of kindness instead of punishment and dissatisfaction. It is always mind and body relationship. Your being (your internal world), becomes your doing (actions) that eventually becomes your RESULTS!

Take a look at your life and see where you can start doing things differently.

What else would you like to add?

Which one of these 5 essentials is the most challenging for you?

Ready for some transformational coaching that helps you transform your limited beliefs to uncover your true potential?

Reach out to choosemovement@gmail.com

Enjoy this relaxing and guided practice! Your future self will THANK YOU!