Are you as tired as I am with the crap inundating our inboxes and social media? It all keeps the economy humming, but often leading to a drain on our wallets and negative health outcomes.
Contrary to what marketers and influencers constantly promote – life hacks, supplements, diets, and trendy exercise plans just don’t work. They’re designed to lure consumers to buy, buy again, and the cycle continues.
Sure there are some decent products and programs out there, but there are too many predators encouraging extreme behaviors destined to fail, making us more vulnerable to buying into the next quick fix.
It’s natural to seek answers.
We want to look and feel good, so it’s no surprise that we might put our time and money into trying health behaviors that promise to deliver.
Here’s a better strategy:
Simplify.
Stop looking for the quick fix.
Do things that are efficient and effective in terms of effort and time.
Heavy lifting is efficient and effective.
Scroll to the bottom for the whole workout, but I hope you read all the way through!
At 71, I’m pretty sure I have at least 20 years ahead, hopefully more, and I intend to be prepared the whole time. I lift heavy, and I coach strength because it’s efficient and effective, and the only guaranteed way to stay strong. Heavy is relative – heavy for you – lower reps, and heavier weight over time = progressive overload = strength.
Being strong means you can be responsible for yourself as you age. – I don’t want to need my kids to take care of me, and let’s not even talk about an assisted living facility or a nursing home.
At some point I’ll be living in an actual old lady body.
The consistent work I put in now gives me the best chance of living happily in serious old age, with strong joints and muscles, reducing the chance of an injury, and if there is one, I’ll bounce back.
Lifting heavy, eating good food (and enough of it!), and staying mobile means I can have fun and stay sharp for the duration of my years. I can always say yes to playing with my pack of grandkids, and to activities by myself, or with my partner.
Lifting heavy means I can do some impressive athletic things as an older woman, and I really like that! It was never on my bucket list to ride a bike 100 miles, do powerlifting events, participate in virtual rowing competitions, and to dedicate my time and brain to coaching people to row and lift, and about nutrition. But here I am, I’m damn proud of it all. I feel good in my body and my mind, which is the best outcome of all. I want that for you too.
We can take ownership of ourselves, not allowing anyone or any events to be responsible for our choices. Choose to be strong.
Mental acuity is a wonderful by-products of maintaining a strong body.
In a previous Thoughtbox issue, this quote from PsychologyToday.com: “Research shows us we need to consider weightlifting more strongly for our brain health.”
In this (kinda weird) rat experiment it was found that strength training rewired the brains of strength trained rats, and actually enabled them to think clearly again after cognitive decline.
Rome wasn’t built in a day, but they laid the stones every hour.
It took about 1000 years to build Rome, give or take, but it could take only 12 weeks of strength training 2-3 times a week for you to see significant gains…then you keep at it for a lifetime.
Building a strong body and mind requires consistent attention and honest effort, but don’t stress if progress isn’t linear. Be nice to yourself. Sometimes things go off the rails, sometimes there are pauses or lapses, for all kinds of reasons, but stay the course.
Get started strength training. Don’t stop.
Here’s the workout.
Row warmup: 10 min gradually increase intensity.
Grab 2 sets of dumbbells – heavy and medium. Choose your best challenging weight, and adjust weight according to the number of reps.
3 rounds supersets, 5 reps each:
Superset 1
Bulgarian split squat
Kickstand deadlift
Superset 2
Chest press
Bent over row
AMRAP (as many reps as possible maintaing good mechanics and ROM) 3 rounds, 1min each:
Squats
Push-ups
Upright row
For specific details on the exercises and coaching you know were to find me: getupkeepmoving.com
x Polli
4 Responses
Great newsletter Poli!
Loved this blog! Great message.
Many great messages in this edition. You inspire us all.
Sonja that means so much to me, and that you’re reading my musings! Thank you!