50, Free, and Fantastic: Overcoming Challenges to Embrace Your Best Life Yet!

#3- Saddlebags:

Why it Happens: Hormonal changes during menopause lead to a decrease in estrogen, causing fat to be redistributed more towards the hips and thighs. This shift, combined with a decrease in muscle mass, makes it harder to shed fat in these areas. But do not worry, because you have the power to combat this change effectively!

Solution:

• Exercise:
  • THE BEST: The Clam & Side Monster Walks
    • THE HOW: The clam – Using a resistant band around the top of your knees, lay on your side. With your feet together, open and close your knees without allowing the band to sag.
    • THE SETS & REPS: 25 reps, 3 sets each side 3 times per week. Increase band tension as they become easier.
    • THE HOW: Monster Walks – with the band around your knees, keep your core tight and knees slightly bent. Step from side to side, stretching the band to its max.
    • THE SETS & REPS: 25 reps (both sides count as one), 3 sets, 3 times per week. Increase the band tension as the exercise becomes easier.
  • More Amazing Options:
    • Squats
    • Lunges/Lunge walks
    • Side leg raises with weights
• Diet:
  • Balanced Diet: Focus on whole foods, lean proteins, and healthy fats. Avoid processed foods and sugary snacks, which can contribute to fat accumulation.
  • Hydration: Drinking plenty of water helps to maintain metabolism and reduce water retention, which can make saddlebags more pronounced.
  • Examples: Include foods like lean chicken, fish, leafy greens, nuts, seeds, avocados, and whole grains.

YOU GOT THIS! Many women feel frustrated and disheartened when they see persistent fat around their hips and thighs despite their efforts. It can be disheartening to look in the mirror and not see the results you want. But there is more than hope! By incorporating targeted exercises and making dietary adjustments, you can reduce saddlebags and regain confidence in your appearance!

#4- Loose Arms (Triceps ‘BATWINGS” Sagging):

Why it Happens: As we age, the skin and muscle in the upper arms, particularly the triceps, tend to sag due to a loss of muscle mass and skin elasticity. This can result in what some call “bat wings” or sagging triceps. But don’t worry, you can tone and tighten your arms with the right exercises.

Solution:

• Exercise:
  • THE BEST: Weighted Triceps Extensions
    • THE HOW: Stand or sit with feet shoulder-width apart or one leg in front of the other leaning forward. Hold a dumbbell with both hands and fully extend the back being sure to lift your arms once straight.
    • THE SETS & REPS: Start with light weights 15 reps, 4 sets, 3 times per week. Increase weight when the exercise becomes easier.
  • More Amazing Options:
    • Push-Ups: Start in a plank position, with hands placed slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up. You will get a shoulder and chest workout as a bonus!
    • Triceps Dips: Sit on the edge of a bench or chair. Place your hands next to your hips and extend your legs out in front of you. Lower your body by bending your elbows, then push yourself back up. This exercise specifically targets the triceps, helping to tone and tighten the upper arms.
• Diet:
  • Protein: Essential for muscle repair and growth. Incorporate lean meats, fish, beans, and legumes into your meals.
  • Collagen-Rich Foods: Include foods like bone broth, citrus fruits, and leafy greens to support skin elasticity.
  • Examples: Include chicken, salmon, beans, spinach, and berries.

YOU GOT THIS! Sagging arms can be a source of self-consciousness, especially when wearing sleeveless clothing. It is common to feel discouraged, but there’s hope! With consistent exercise and a protein-rich diet, you can tone your arms and feel more confident in your appearance.

#5- Belly Fat:

Why it Happens: With declining estrogen levels, the body tends to store more fat around the abdomen. This is also due to a slowing metabolism and changes in insulin sensitivity. Additionally, as HGH (Human Growth Hormone) levels decrease rapidly after 50, cortisol levels can rise unchecked. Cortisol is a stress hormone that contributes to belly fat, and when HGH, which acts as a gatekeeper to cortisol, declines, it’s crucial to manage cortisol levels to prevent belly fat accumulation. This is the most common complaint amongst my clients over 50. So, let’s dive in a little deeper!

Solution:

• Exercise:
  • THE BEST: Planks, Bicycles & Abdominal Leg Raise – Planks & bicycles effectively target your entire core, strengthening the abs, obliques, and lower back, with side planks focusing on the obliques for a more defined waistline.
    • THE HOW:
      • Plank: Start by lying face down, then lift your body onto your forearms and toes, forming a straight line from head to heels. Engage your core by pulling your belly button towards your spine and hold the position without letting your hips sag or rise too high. For a side plank, lie on one side, stack your feet, and lift your hips off the ground, balancing on one forearm while keeping your body in a straight line.
      • THE SETS & REPS: Begin with 30 seconds for each front and sides. 3 sets of each, 3 times per week. Increase by 20 seconds when they become easier.
    • Bicycles: Lie on your back with hands behind your head, knees bent. Lift your shoulders, bring one knee toward your chest, and twist your torso to touch the opposite elbow to the knee. Alternate sides in a pedaling motion.
      • THE SETS & REPS: 25 reps (both sides count as one), 3 sets, three times per week.
    • THE BEST LOWER AB EXERCISE: Booty raises! These require just your lower core and will help to firm and flatten the hardest area- just below your belly button!
      • THE HOW: Lying on your back with your legs perpendicular to the floor, raise your booty off the ground by pressing the arched part of your back to the ground.
      • THE SETS & REPS: Start with 25 reps, 4 sets and increase reps by 10 when the exercise becomes easier.
  • More Amazing Options:
    • Core Workouts: Perform bicycle crunches, Russian Twists, and leg raises. These exercises target the oblique muscles and reduce fat around the midsection, helping to flatten the stomach.
    • Cardio: Engage in regular cardiovascular exercises like brisk walking or short, intense sessions rather than long-duration cardio. Long cardio sessions can increase cortisol levels, which can exacerbate belly fat so opt for shorter, more intense workouts to keep cortisol in check.
• Diet and Lifestyle:
  • Balanced Diet: Focus on whole foods, lean proteins, and healthy fats. Avoid processed foods and sugary snacks, which can contribute to fat accumulation.
  • Reduce Cortisol: Manage stress through proper sleep, nutrition, and avoiding prolonged cardio sessions. Walking when stressed is key! Consuming foods that reduce cortisol levels, such as dark chocolate (yes, I said that!), green tea, bananas, and foods rich in omega-3 fatty acids like salmon and walnuts, can also help.
  • Hydration: Drinking plenty of water helps to maintain metabolism and reduce water retention, which can make belly fat more pronounced.
  • Probiotics: Make sure your gut health is intact, daily pro and prebiotics like no sugar added yogurt and sauerkraut will certainly help.

YOU GOT THIS! Belly fat can be particularly frustrating as it affects the way clothes fit and how you feel about your body. It is easy to feel disheartened when you do not see the flat stomach you desire. However, by incorporating targeted core exercises, managing stress, and making dietary adjustments, you can reduce belly fat, helping you feel more confident and comfortable in your skin! You deserve it!

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.