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

By Linzi Martinez CPT, INHC, BA

As a celebrity personal trainer and integrative nutritional health coach specializing in women over 50, I’ve had the privilege of helping thousands of women achieve goals they once thought impossible. With a deep understanding of the unique challenges faced by women in this age group, I am excited to share valuable insights on how to address common issues like dropping metabolism, “southern booty” (booty sagging), saddlebags, loose back of arms (triceps sagging), bone density loss, sagging skin, knee pain, joint stiffness, back pain, and more.

50, Fantastic, and Free:

As the theme of my TV show The Prime Time-Life Begins at 50 (aired on NBC) so beautifully captures; this is the stage of life where we have incredible opportunities to become everything we have ever wanted to be! We have raised our children, lived our lives beautifully for everyone else, and now it is our turn. We enter the second half of life with gifts that only come at this stage—knowing who we are, what we like, and having more freedom and confidence to reinvent ourselves and thrive with new experiences and passions.

Yet, this stage also brings changes that may not always be welcome. But there is no need to settle for mediocrity. We can move past these challenges triumphantly by taking care of ourselves at the foundational level—through exercises designed to combat these issues and a diet that helps us thrive! So, let’s get on with enjoying this very special, beautiful, and exciting time of life!

Understanding the Changes:

As we age, our hormones decline—estrogen, testosterone, and human growth hormone (HGH) levels fall rapidly. These changes alter our body composition by making our muscles less dense, thus lowering our metabolism, softening our muscles, and increasing body fat while reducing muscle mass. You may find that what worked for you in your 20s, 30s, and even 40s no longer yields the same results, no matter how much you increase your workouts or diet. The reason is simple: your body has changed internally.

In addition, our bodies may lack essential nutrients that are crucial for liver function, reducing cortisol levels, and maintaining gut health for regularity and immunity. Nutrient deficiencies can exacerbate these changes, making it even more challenging to achieve and maintain a healthy body. This can be incredibly frustrating, but there is an answer, and it works beautifully! By adjusting your routine to match your new body, you can achieve insane results.

#1- Dropping Metabolism:

Why it Happens: With age, muscle mass naturally declines, which in turn slows down the metabolism. Muscle tissue burns more calories than fat tissue, so the loss of muscle mass means fewer calories are burned at rest. Additionally, thyroid function may decrease, further slowing metabolism. The good news is that you can take steps to boost your metabolism. One of the best ways to do this is by targeting the largest muscle groups in your body—your quads and glutes. These muscles play a significant role in your metabolism because they require the most energy to function.

Solution:

• Exercise:
  • Strength Training: Strength training builds and maintains muscle mass, which is crucial for a higher metabolism. After 50, metabolic workouts with weights like deadlift, squats, and lunges are particularly important to regain muscle density and keep your metabolism active.
    • THE BEST: Walking or stationary lunges are excellent exercises to target our largest muscle groups and boost our metabolism around the clock!
    • THE HOW: Start standing with feet together. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Ensure your front knee does not extend past your toes. Push back up to standing and repea on the other side or walk forward to the next step.
    • THE SETS & REPS: Start with 50 lunge walks 4x per week adding 25 each week with low weights in each hand. Once you reach 100, increase your weight and start again!
  • More options:
    • High-Intensity Interval Training (HIIT): Perform short bursts of intense exercise, like sprinting or jumping jacks for 1 minute, followed by brief rest periods of 90 to 120 seconds. Repeat for several rounds for 30 minutes. HIIT boosts metabolism by increasing calorie burn during and after the workout.
• Nutrition:
  • Protein: Increasing protein intake supports muscle repair and growth. Include sources like lean meats, fish, beans, and legumes in your diet.
  • Thyroid Support: Include selenium-rich foods like 3 Brazil nuts per day (if not allergic) to boost thyroid function, which is crucial for maintaining a healthy metabolism.
  • Frequent Meals: Eating smaller, more frequent meals can keep your metabolism active throughout the day.
  • Examples: Include eggs, Greek yogurt, cottage cheese, quinoa, and lentils.

YOU GOT THIS! A dropping metabolism can be discouraging, especially when you are putting in the effort but not seeing results. It might feel like your body is working against you. However, by incorporating HIIT and strength training into your routine, along with adjusting your diet, you can boost your metabolism and see significant improvements!

#2- Southern Booty (Booty Sagging):

Why it Happens: As we age, the muscles in our glutes can lose their firmness and tone, leading to what some affectionately call the “southern booty.” This sagging effect is due to a decrease in muscle mass and skin elasticity. But there is no need to accept this change—there are exercises that can help your booty “head north” again!

Solution:

• Exercise:
  • THE BEST: Weighted Squats:
    • THE HOW: Stand with feet shoulder-width apart, toes pointing slightly outward. Lower your body by bending your knees and pushing your hips back, as if sitting in a chair. Keep your chest up, and knees aligned with your toes. Return to standing by pushing through your heels. Squats engage the lower body, especially the hips and thighs, to tone and reduce fat.
    • THE SETS & REPS: Count down for 3 and hold for three at 90 degrees. 10 reps, 4 sets, 3-4 times per week. Increase your weight as it becomes easier.
  • More Amazing Options:
    • Glute Bridges: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down. This exercise specifically targets the glutes, helping to lift and tone the booty.
    • Step-Ups: Use a bench or step. Step up with one foot, driving through the heel, and then bring the other foot up. Step back down and repeat on the other side. This exercise engages the glutes and helps build strength and firmness.
    • Donkey Kicks: Start on all fours. Lift one leg, keeping the knee bent, and kick upwards, squeezing the glute at the top. Lower back down and repeat on the other side. This move directly targets the glutes, helping to lift and shape the backside.
• Diet:
  • Protein-Rich Foods: Protein is essential for muscle repair and growth. Include lean meats, fish, and plant-based protein sources.
  • Healthy Fats: Avocados, nuts, and olive oil can help maintain skin elasticity and support muscle health.
  • Hydration: Drinking enough water is key to maintaining skin and muscle health.
  • Examples: Include eggs, chicken, quinoa, avocados, and nuts.

YOU GOT THIS! Booty sagging can be a source of concern as it affects the way you feel in your clothes and your overall confidence. But with targeted exercises and the right diet, you can lift and firm your glutes, making your booty “head north” once again!

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.