Wisdom, Weight Training & Women


As a Personal Trainer & Fitness Coach, I’ve seen so many women endlessly walking on tracks, treadmills and ellipticals wondering why it’s so hard to lose weight and tone their bodies. We get so caught up in trendy diets, quick fixes and the latest exercise videos that we tend to focus on one thing in an effort to avoid being overwhelmed. Its confusing, believe me I know, but it’snot until we incorporate the philosophy of mind, body & spirit that we can obtain long term health and fitness.  

I realized when I started my practice, that when women (especially over the age of 40) incorporate a weight training routine, their bodies are literally transformed. Many of us think that lifting is for men with really big muscles. Seeing people weight train at the gym is intimidating so we jump on that treadmill and hope for the best. But when we incorporate the right amoun tof cardio, healthy eating and weight training, everything falls into place…and fast! Everyone is juggling his or her busy lives; I knew it was important toget my clients on a routine that was safe and efficient.  Even more important, having that one on one connection. There is nothing more rewarding than being that coach and teammate to make a difference in someone’s life.

Studies show that resistance training two to three times a week increases your lean muscle, which increases your resting metabolism. This can help burn calories throughout the day. When you develop muscle tone and definition you look great but the real bonus is decreasing your risk of osteoporosis, back pain, arthritis, depression, heart disease and diabetes. It’ samazing how much easier daily tasks can be whether it’s carrying groceries, lifting your child or running to catch a train. 

Another huge factor that, many times we don’t think about, is the miraculous center of our nervous system…the brain! It triggers our muscle activityand of course, how we think.  Again, studies show, that when we think of the specific body part we're working on, the muscle in that area increased by up to 26 percent. Our brain sends signals to those tissues, which causes a greater number of muscle fibers to fire. The power of this amazing part of our anatomy is astonishing. So, we think with our brain, we exercise with our bodies and we feel with our heart. Mind, body and spirit in a nutshell. Incorporating these elements in to our fitness lifestyle is crucial.

It’s easy to research all the scientific and medical benefits of weight training but at the end of the day, you just feel better, tighter and firmer. My clients that train with me once or twice a week see results in about a month. It still surprises me how fast and easy it can be.

I think we’re more comfortable in our skin as we get older. We find beauty from within, a confidence that comes from wisdom and experience. Trivial things seem to fall to the wayside. We don’t have time to waste. Many people label this as a mid-life crisis. I think it’s more like a mid-life re-assessment. We are caregivers by nature, so why not take some time to care for ourselves. It might sound like a cliché, but our body is a temple, we need to worship it –it’s the only body we have.  

Revisiting our 20’s in our minds is a lovely mental journey. Being present today and embracing our maturity and inner beauty is what matters at this very moment. I read a great quote that said, “Lift like a man, looklike a goddess.” Empowerment is the best form of exercise. We are in our prime. I don’t think we want to be 20 again, but if we incorporate weight training into our routine, we’ll sure look like it.

Kelly Mitchell,CPT                                                                                                                                                                                                                                                                      

6/19/2013 10:41:55 PM
Personal Trainer/Yoga Instructor/Nutritional Therapy/Weight Loss Private & Group classes INSTAGRAM - kellyfitnessxo TWITTER - kellyfitnessxo facebook.com/kellyfitnesscoach
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this is among the most important information for me.Great advice. I am going to try the walking/sprinting tip.love this post about exercise because exercise is amazing and great for everyone.
Posted by superhumanradio
Thank you for this post. I know several people that think walking alone will solve all of their problems, regardless of how they eat. First of all, diet is extremely important when it comes to weight loss. I believe that improving your body is 85% diet and 15% exercise (with a mixture of cardio and weight resistance). I used to think I could just walk and eat whatever I want,ed to have a good physique... but now I lift weights 4-5 days a week and have never felt stronger or more confident about my body. In addition, I've read that lifting weights after a cardio session greatly improves the calories you burn during both workout and while resting.
Posted by Laci
Such a great and informative post. Thanks for sharing and keep posting. This will really help people to achieve a healthy body. <url removed>/
Posted by Dr. Jacob Bastomski
Beautifully written and wise! Will begin with 5 lb weights tomorrow and keep you posted.
Posted by Madelyn
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