Women, Aging & ABs

Photo credit: Billie Cedillos

Do I have To!

Sometimes it can seem like a daunting task trying to flatten and shape our abdominals right? Or is it just me -no way!

If I were honest it’s one of those “do I have to” workouts that I put off as much as possible.

Let’s admit it, it’s a lot of effort for little gain especially after your 40’s!

ABs made in the Kitchen, yes & no!

We’ve all heard that ABs are made in the kitchen and there is definitely some truth to that, however, as women enter their late 30’s-50’s, there’s a lot more to take into consideration.

Thanks(but no thanks)to estrogen levels dropping during peri menopause and menopause, the body fat from hips and thighs begin to transport to the abdomen.

Good fat vs Bad fat

Do keep in mind that no matter how many crunches, mountain climbers or reverse curls you do or how much you tweak your nutrition, we will forever have some what of a pooch which is just subcutaneous fat which we all need some.

The fat that is concerning is the belly fat that we gain over 2-5 pounds below the abdominal wall which is called visceral fat & this typically lies deeper in the abdomen; this fat is not good as it can cause inflammation in the body and eventually contributing to more serious conditions like heart disease, cancer and diabetes.

What now? Good habits vs Hormones

So, what do we do? As hormones starts to change? Start here;

•drink plenty of water

•choose whole foods like veggies, whole grains, fruits)

•do cardio at least 3x a week for 30 minutes or longer OR do HiiT interval training, I do high intensity intervals in my treadmill 3-4 days/week for 10-15 minutes total

•incorporate resistance training 3-5 days/week if you haven’t already, this spikes your metabolism & tones and defines, especially important during the menopause stage.

•get a good nights rest

•practice meditation

•include a wide variety of abdominal exercises, not all AB exercises have to be crunches

One day at a Time

Don’t let this list stress you out, that is the LAST thing a mindful coach wants to do, instead I want you to look at it like this, one small change makes for consistency. This is key to any thing new we start in life. If we put too much pressure or expectation on ourselves, we will almost always end up quitting.

Rome was not built in a day & neither can ABs or a healthy lifestyle

Remember to love yourself for where you are in this moment & take one day at a time on your journey of being your best & most of all, ENJOY THE RIDE!

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