You’ll only see true body transformation over 40 if you do THIS!

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You’ll only see true body transformation over 40 if you do this

Recovery…the unsung (and unsexy) hero

As we get older, our bodies take more time to recover. 

 

If we want to get the most out of our workouts, we must go out of our way to reduce stress both physiologically and mentally.

 

Too much stress means too much cortisol which is the nemesis of melatonin in the evenings. 

Here are 3 protocols to help you with recovery:

  1. Breath work – your breath is your constant companion…it’s always with you. Breathwork can help lower stress, lower blood pressure, and increase your mood. So whether you’re in the car in traffic, watching a show, or trying to keep your perimenopausal mood in check, you can go to the breath:

Cyclic sighing – breath in half way, then all the way, then slowly breathe out

 

Box breathing – breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4

 

Resonance breathing – breathe in for 5 seconds and out for 5 seconds

 

You can also fill your lungs completely, then breathe out as if through a straw which makes your exhale much longer than your inhale, calming the central nervous system and bringing a feeling of calm within your first few breaths. 

 

Btw, we have an entire module dedicated to stress management and recovery in my Faith Forward Age Backward program. This is such an overlooked aspect of our health as stress is something that seems to compound as we get older…without learning how to properly manage it,  you’ll stay stuck in your progress of slowing down the aging process and I don’t want that for you! Go check out lisaloufitness.com/FFAB to learn more.

2. Sauna therapy – if you want to refer back to episode #65 I laid out several age-defying sauna benefits but I’ll go through a few here and why it’s so beneficial to recovery. 

a. Sauna enhances immune function making you more resilient to illness, it aids in weight loss and metabolic health by increasing caloric expenditure…and when it comes to recovery, it’s the mack daddy:

1. Improves sleep – since our bodies need 90 minutes of deep sleep per night to recover well, sauna therapy can be a great asset

2. Reduces inflammation – making it ideal for post workout recovery so your muscles bounce back faster with increased blood circulation, also relieving joint pain

3. Reduces stress – by releasing endorphins

You can check out the one I use and recommend here! Use code LISALOU

3. Longer recovery days – 2-3 days between intense exercise (strength, Sit, endurance) – our muscles need time to recover. The older we get, the less hard most of us can hit it in the gym on consistent days. Tracking your sleep is a great way to tell if your body is recovering well. 

 

If you’re doing intense exercise several days in a row, you may end up feeling fatigued due to lack of recovery, plus your deep sleep may be suffering and this is the time when your body is truly repairing damage done. 

 

When we were younger, we had no problem banging out multiple sessions consistently. Over 40, we need to start listening to our bodies a little more closely so we can prioritize recovery to see true body transformation.  

 

Great things to focus on on recovery days, Zone 2 (brisk walking or some other exercise that gets your heart rate up enough to be able to talk but where you just don’t want to), mobility, stretching, steps…always. 

 

I hope this helps you strike a better balance in your activities so you can reap the rewards of all the hard work you’re putting in!

 

Love you, 

 

Lisa

Ways to have Energy, Joy, & Fun over 40!

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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