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Beginning Exercise Program Over 40

Hi! i’m jess maguire from missphysio .au, and today i’m going to be having a chat to you about how you can lose weight throughout menopause. Now, a lot of women tell me how they struggle with their weight throughout menopause. They tend to find that they put weight on around their stomach and that the old diets that used to work stop working. There are actually reasons to explain why this happens, and I’m going to be going through that with you today. Now, as we women get older, we do get a drop in our female hormones,.

Being estrogen and progesterone. those are the hormones that give us that hourglass shape, but as we age, these hormones drop, and we tend to, unfortunately, gain weight around our stomach. Although it’s really unfortunate, there are still things that you can do to help. So what are the three things to avoid if you want to lose weight throughout menopause? Number one, stay away from any of the old diets that you used to use. Often when you cut your calories very low, like most typical diets do, you break down your muscle tissue.

This can lead to a drop in your metabolism, and then you’ll end up putting on more weight, and it will usually go straight to your stomach. What you need is an individualized and tailored approach to your nutrition that considers your age and your lifestyle. A one size fits all fad diet is not going to help you out at this stage of your life. The second thing to avoid is eliminating food groups. You want to eat from all of the food groups. This is a time when you need to have dairy because calcium absorption can be low, and this can.

Put you at risk of osteoporosis. you don’t want to go cutting out carbohydrates, which can affect your thyroid, or any other gimmicky type of diet. Thirdly, walking alone is not going to be enough, so if you’re not adding in any resistance training in the form of using weights, resistance bands, or body weight exercises, you are going to be prone to putting on weight because your metabolism has dropped. I help many women get into the best shape of their life, living up to menopause, throughout, and beyond. You just have to be smart about.

Yoga For Beginners 40 Minute Home Yoga Workout

Hey everyone, welcome to yoga with adrien, i am adrien, and today we have a great practice, Yoga for Beginners. This is a wonderful practice if you’re wanting to get into yoga or you’re returning to the mat. Today we’re going to focus on foundation as a way to grow flexibility and create space in the body. So if you like this tutorial and you have a good experience or you want to return to the tutorial, you can click the Add to tab below and add it to your favorites so you can find it easy and return to the practice and see how the body.

Changes and how the practice evolves. But for now, hop into something comfy and let’s do foundation and flexibility. Alright, so we’re going to begin in a cross legged position. You can take a blanket or a pillow folded up and set up so you can sit up nice and tall if you have it, if you don’t, don’t worry about it. Just take a second to sort of ground down through the sit bones, whatever that means to you and roll up through the spine. So you might drop your chin to.

Your chest and you might take a nice conscious mindful moment, maybe this is the first conscious mindful moment like this of the day to roll up through the staircase of the spine, maybe loop the shoulders up and back. And then find some space. That’s the goal of today, is to find, create space in the body. So just sit up nice and tall here, you can close your eyes, take a moment to just trust yourself not looking at the tutorial as we sit up nice and tall. And take a nice breath in and find a nice long exhale out.

Again, trust yourself here. you can close your eyes and just listen to the sound of my voice here as we sit up nice and tall, lengthening through the crown. Grounding down through the sit bones, softening or relaxing the jaw here. Just noticing if you’re clenching there or anywhere, softening and relaxing. Deepening the breath. See if you can give yourself permission to just be in the moment. This is easier said than done, I understand and acknowledge that. So just give yourself permission to be in the moment, be with this.

Tutorial. know that the todo list and the doing and the tasks that are on our list will definitely still be there when we’re done with our tutorial. When we’re done with this practice. Couple more moments here just noticing the breath and again just giving yourself permission to just be in the moment, to be on the mat, to take this time for yourself. And you can keep the eyes closed here as we draw the chin to the chest, we’re just going to check in with the neck. So drawing a couple of circles with the nose. And then reversing.

The circle. you might notice a little soundtrack of crunchiness back and forth as you rock the head. And we’re just kind of setting the tone, creating a vocabulary for our practice today which is going to be find what feels good. Listen to your body and make the most of each breath, each moment, so that when you step off the mat and into the rest of your day, into the art of doing and the todo lists and the tasks, you feel a little bit more at ease, a little bit more spacious, at peace.

Alright, couple more breathes here. and then we’ll bring the head back to center and draw the shoulders up towards the earlobes, take a deep breath in and on the exhale draw them down and away. Two more just like that, shoulders lift up, squeeze, squeeze, squeeze. And on an exhale drawing the shoulders down and away. One more, we inhale, draw the shoulders up to the ears, and exhale, drawing the shoulder blades in together and down the back. Awesome, draw your palms together at your heart, take a deep breathe in. Exhale, open your mouth,.

Let it go. inhale, lift the sternum to the thumbs, exhale out through the mouth. one more just like that, as if you’re fogging up a window, deep breath, and exhale, let it go. Awesome. Releasing the fingertips gently to your sides, we’re going to plant the left palm, inhale reach the right fingertips up and over. Pause here for a couple breathes finding a nice spacious stretch in the side body, not clenching anywhere, but keeping that space between the.

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