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

By Linzi Martinez CPT, INHC, BA

As a celebrity personal trainer and holistic nutritional health coach specializing in women over 50, I’ve had the privilege of helping thousands of women achieve goals they once thought were 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 deal with common problems such as falling metabolism, southern booty, bags, loose back of arms (triceps) laxity), loss of bone density, 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 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 on new experiences and passions.

However, this stage also brings changes that may not always be welcome. But we don’t have to settle for mediocrity. We can overcome these challenges triumphantly by taking care of ourselves at the fundamental level—through exercises designed to combat these problems and a diet that helps us thrive! So, let’s continue to enjoy this very special, beautiful and exciting time of life!

Understanding the Changes:

As we age, our hormones decline – levels of estrogen, testosterone and human growth hormone (HGH) drop rapidly. These changes alter our body composition by making our muscles less dense, thereby lowering our metabolism, softening our muscles and increasing body fat while decreasing muscle mass. You may find that what worked for you in your 20s, 30s, and even 40s no longer produces 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 be lacking essential nutrients that are vital for liver function, lowering cortisol levels, and maintaining gut health for normality and immunity. Nutrient deficiencies can exacerbate these changes, making it even more difficult to achieve and maintain a healthy body. This can be incredibly frustrating, but there is an answer and it works great! By adjusting your routine to match your new body, you can achieve crazy results.

#1- Decreased Metabolism:

Why it happens: With age, muscle mass naturally decreases, which in turn slows down the metabolism. Muscle tissue burns more calories than fat tissue, so losing muscle mass means fewer calories burned at rest. In addition, thyroid function can 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 to target the largest muscle groups in your body – your quads and glutes. These muscles play an important 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 vital for a higher metabolism. After 50, metabolic weight training such as deadlifts, squats and lunges are especially important to regain muscle mass and keep your metabolism active.
    • THE BEST: Walking or static lunges are great exercises to target our larger muscle groups and boost our metabolism around the clock!
    • The HOW: Start standing with your feet together. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Make sure your front knee doesn’t extend past your toes. Push up until you are standing and repeat on the other side or walk forward to the next step.
    • THE SETS & CONTACTS: Start with 50 walks 4 times a week adding 25 each week with light 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 vigorous exercise such as sprinting jacks or jumping jacks for 1 minute, followed by short rest periods of 90 to 120 seconds. Repeat for several rounds for 30 minutes. HIIT boosts metabolism by increasing calorie burn during and after exercise.
• Nutrition:
  • Protein: Increasing protein intake supports muscle recovery and growth. Include sources such as lean meat, fish, beans and legumes in your diet.
  • Thyroid Support: Include selenium-rich foods like 3 Brazil nuts a day (if not allergic) to boost thyroid function, which is vital to 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 drop in metabolism can be discouraging, especially when you’re putting in the effort but not seeing results. You may 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:

Why it happens: As we age, the muscles in our buttocks can lose their firmness and tone, leading to what some affectionately call the “southern booty.” This relaxation phenomenon is due to the reduction of muscle mass and skin elasticity. But you don’t have to accept this change – there are exercises that can help your booty “step north” again!

Solution:

• Exercise:
  • THE BEST: Bored 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 you were sitting in a chair. Keep your chest up and knees in line with your toes. Return to standing position by pushing through your heels. Squats engage the lower body, especially the hips and thighs, to tone and reduce fat.
    • THE SETS & CONTACTS: Count down to 3 and hold for three at 90 degrees. 10 reps, 4 sets, 3-4 times a week. Increase your weight as it becomes easier.
  • More amazing options:
    • Buttock Bridges: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips toward the ceiling, pressing your glutes at the top, then lower your 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 leg, coming through the heel, then lift the other leg. Back off and repeat on the other side. This exercise engages the glutes and helps build strength and tone.
    • Ass Kicks: Start on all fours. Lift one leg, keeping the knee bent, and kick up, squeezing the glutes at the top. Lower the back down and repeat on the other side. This move directly targets the glutes, helping to lift and shape the rear.
• Diet:
  • Foods Rich in Proteins: Protein is essential for muscle recovery and growth. Include lean meats, fish and plant sources of protein.
  • Healthy Fat: Avocados, nuts and olive oil can help maintain skin elasticity and muscle health.
  • Hydration: Drinking enough water is key to maintaining healthy skin and muscles.
  • Examples: Include eggs, chicken, quinoa, avocado and nuts.

YOU GOT THIS! Sagging booty 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 tighten your glutes, making your booty “head north” once again!

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