Adult playground 🫶🏼 stay active 💪🏽 practice. #maine #crossfit #misfitathletics #over40fitness #over50fitness #strongwomen #barmuscleups #1stphorm #iam1stphom

If you’re already on a path to get fit, keep going, great job. I see a lot of “do this exercise over 40”, or “avoid this over 40” which is always confusing to me too. Over 40 is nothing. It’s not old and I’d even say the best is yet to come!! I saw a post recently about how if you’re over 40, you should never do a 1RM. Thats just so not the case. Thats just one example. I get where it comes from, but that’s just an opinion. I agree the wear and tear is real as the years go on, but with amazing nutrition, supplementation, smart training and good coaching, you can turn things around. If you’re not sure where to start because you’re inundated with confusing information, start by reading this. You need to get on some kind of resistance training program. If you’re new, or if you’re looking for variety, this video is a little sample of what you’ll find in my app. I offer a wide variety in my app and you can easily do my guided workouts. I have a pretty big range of fitness levels who do my workouts, so dont be intimidated. Personally I do a combo of crossfit and some body building style training for additional strength as well as mobility. It meets all my needs, has me constantly engaged, encourages community which I need, and provides me with endless opportunity to improve athleticism. I also like to get coached and have something just for me. I did it for years and returned about a year ago. Not looking back!! Do what works for you. I’ve done all the workouts in my app and program them myself. They’re designed for you to start anywhere, but also you can progress as time goes on. Lift heavy weights, eat enough protein (I can help you with custom macros but shoot for about .8-1.2g per pound of body weight), get sleep, work on stress management, drink water, and stay consistent with the basics. This has nothing to do with age. Comment or DM me “free”’and I’ll send you the link to a sample core workout to try! Hit me with questions and DM anytime. I’m here to help. #over40 #over50 #teamstronglife #iam1stphorm

Plank holds are a great example of an isometric exercise and one of the most effective for core strength. I added a little forearm movement, which took this exercise up a notch. I did 3 sets and held each to failure. Its been 5 hours and I still feel it 🔥 Another good example you might know, and also hate as much as I do are wall sits? 🤮 Isometric exercise is a highly effective method for building strength and promoting muscle growth. Unlike traditional dynamic exercises that involve joint movement, isometric exercises focus on contracting specific muscles and holding them in a static position. That sustained muscle contraction creates tension within the muscle fibers, leading to increased muscle activation and ultimately resulting in muscle growth. When you’re lifting weights, all you’re trying to achieve is getting to the point of failure so that all muscle fibers have been recruited and exhausted. That’s the only way to grow muscle whether you realize it or not, but there are methods to get there beyond traditional lifting. The more muscle fiber recruited the more effective the exercise in terms of muscle growth. Isometric exercises also offer the advantage of being joint-friendly. Since there is no repetitive joint movement involved, the risk of joint strain or injury is significantly reduced. This makes isometric exercises great for individuals with joint issues or those recovering from injuries, allowing them to still build muscle strength and size. Lastly, Isometric exercise has been shown to reduce blood pressure. The sustained muscle contraction leads to an increase in blood flow and circulation, which ultimately helps to improve blood pressure control. I’m currently building an isometric program in my app. I’ve tested out all of the programming and when you bring these exercises to failure, and this is just one example, you will be absolutely get it! Please download my app linked in my bio; it’s only $14.99 a month. Or comment “ISO” and I’ll send you a FREE workout! Here are the PubMed research papers I used. There are hundreds more. ISOMETRIC STUDIES: PMID: 37491419 PMID: 23525435 PMID: 8820889#busywomen #over40 ###over50 #over40fitness #teamstronglife #iam1stphorm #strongwomen

I’m on an isometric programming kick right now. I tested out my programming and it’s amazing how effective this can be from an overall health perspective. I think it’s a great tool for people to understand and have in their toolbox. When I think back to my stressful corporate career with lots of travel, I noticed that it can be hard for people to stay on track with fitness program and the other is the general stress. My app can help with that as well. This training option (hold an movement stable to failure) tackles both and it can still be helpful even if somebody is already resistance trained. You’ll be surprised how effective it is to just switch things up. This type of exercise has been shown to have numerous benefits for overall health, including its positive effects on blood pressure. Isometric exercises can help lower blood pressure by improving blood flow and circulation, reducing the workload on the heart, and increasing the efficiency of the cardiovascular system. Additionally, isometric exercises allow individuals to build muscle strength and endurance without the need for equipment or a gym. It’s a convenient and accessible form of exercise, especially for individuals who travel frequently and may not have access to traditional gym equipment. And for the older population this is a simple strategy. The portability and simplicity of isometric exercises make them ideal for incorporating into a travel routine. Please download my app linked in my bio; it’s only $14.99 a month. Dirt cheap! I’ve got a new section in there for isometric dropping this Sunday and I’m really excited about it! Also comment “ISO” and I’ll send you a FREE workout! Here are the PubMed research papers I used. There are hundreds more. ISOMETRIC STUDIES: PMID: 37491419 PMID: 23525435 PMID: 8820889 #busywomen #over40 #over50 #travelworkout

If you’re looking to build muscle, strength and lose body fat in a sustainable way, you’ve come to the right place. I’m 50, I’ve been through many phases of fitness in my own life and I can help you. I’ve lived through the years of youth when things are a little easier, and they are..and I’ve lived through the difficult decades people claim to be impossible to get results. It’s just different now but it’s totally possible, people just quit too soon. I’ve guided hundreds of women to transform their physique and entire life following along and running the play I provide. The key? They don’t quit and they keep progressing. I’m a mother. I’m an athlete. I’m a business owner. I’m a student. I’m busy AF, but I make this a priority and you can too. You don’t need to spend hours, but you do need to stay consistent. I can’t promise you how long it will take. That’s going to be about your ability, desire, and appetite to adhere and stay consistent. Remember, there’s no “special exercises “for fat loss, for women over 40. There’s no detox that’s going to change your life. There’s no fast way to get the job done. Keep showing up, keep doing things you enjoy, and the results will come overtime. Download my app in my bio, get my workouts, get custom macros and just invest and don’t stop. It’s &14.99/month which is insanely affordable to have access to me. I got you 🫶🏼 Happy to help. #over40 #over40fitness #teamstronglife #iam1stphorm #strongwomen #glutes #core #coreworkout