Happy, happy WORKOUT MONDAY, friends!
One of THE MOST suggested blog post topics each and every year is always for me to share more WORKOUTS IN A WEEK.
This is the FOURTH year in a row, I’ve documented this for you. You can catch 2021 HERE and then 2022 HERE and finally 2023 HERE.
Brace yourself.
It’s another post when I use too many words.
Agh!
I’m sorry.
I apologize in advance.
After years and years and years of documenting my workouts and chatting all things “working out” with you, this year might be both the hardest and the easiest for me to write.
It’s hard because I’m more structured and more opinionated with my own routine now, but I don’t want you to think I’m pushing that on YOU. This is me being me. I made some very strategic changes this year that have given me significant results, and you keep asking, so I want to be honest and share…but without making you feel like you need to do it too.
It’s easy because I feel freaking awesome and am stronger than ever and my lab work has never been better (truly!) and I’m “working out” less, so why wouldn’t I want to share that with this community that I love so much?
See?
It’s complicated.
Before I even share what I’m doing now, let me get these bullet points/disclaimers/tidbits out of the way:
- Talk to your healthcare provider before starting or changing any fitness related routine. I am not an expert on anything in life except perhaps all things “how to annoy your teenagers”, so please for the love, don’t take me too seriously here.
- I’m just a 42 year old woman who is already post-menopausal (thank you, hysterectomy), on HRT, reading a lot of books and listening to a lot of podcasts that keep saying the same things over and over and over again no matter who it is or what field they’re experts in. They keep saying the same things, and when I stopped my “norm” and tried it, I saw exactly what they were all talking about.
- I have been working out since I was a teenager, and that has looked very different over the years (you can see 16½ years of it here on my blog). From pregnant me to new mom me, toddler mom, young kid mom, working fulltime mom to now teen mom with four very active kiddos, I’ve done a million different types of classes, gone to gyms, had a private trainer, done classes, worked out at home…I’ve done it A-L-L.
- I’ve also had stages when I only worked out twice a week and then other stages when I worked out every day…it’s all varied.
- I’m not saying what I’m doing now is “right”, I’m only saying what I’m doing now came from listening and applying what a lot of people in the health and wellness space said was more efficient, so I applied that to my own life. I’m going to sprinkle in other books and experts, but my favorite on all things health is Outlive where Dr. Peter Attia talks about everythinnnng in that book including physical activity and the importance of weight training. The effect building muscle has on our metabolic health seems unrivaled. Statistics show that more and more people are now metabolically unhealthy, more and more people are now living with Type 2 Diabetes, high blood pressure/cholesterol/triglycerides…if I’m reading that strength training is one of the most effective way to minimize all of that (if not completely overhaul much of that), I want to share it.
So, I’m about to share a “normal” weekly workout with you (and that part is pretty short and sweet!), but what exactly am I doing differently? Let’s touch on that first:
- I’m doing less cardio. I love cardio! I love, love, love, love to run outside. Running is my favorite way to spend time outside “exercising”. Now, my focus isn’t on that kind of cardio. I still run when I have time/need to clear my head, but I’m not running 5+ miles multiple times a week like I was doing about a year ago. In fact, many weeks, I don’t run at all because I no longer see the value in my running as a part of my physical health as I used to, so I do other things instead.
- I have learned to tell the difference between “being active” and “working out”. I aim to “work out” about four days a week and “be active” every day. I just shared my 12 Keys to Adding Activity into the Everyday that you can also read. These are ways I “get more steps in” including long walks, playing outside with my kids, working in my yard…just good activity that I aim to get at least 60 minutes of (in some variety) seven days a week. If I workout for 40 minutes one day, that means I only aim for about 20 minutes of “activity” the rest of the day. They complement each other.
- I only go to yoga one day a week. This time last year, some weeks, I would do yoga three times a week. I love yoga. I could live off of yoga and running the rest of my life. I’ve been practicing since I was 19 years old and 23 years later, I love it as much as I did the first day. Yoga has a great place in my life, but I now count it as a day when I’m just getting my 60 minutes of “activity” and no longer count it as “working out” because I’m not increasing my VO2 max nor am I using anything other than my own bodyweight for strength. I still love it, but the constant combo of running + yoga was not having physiological changes on my actual body that this gal feels like she needs to build stronger muscles, bones, and healthier stuff on the inside to *hopefully* feel her best for the long-haul.
- My new mantra (my mantra, you figure out yours!) is lift heavy weights at least four times a week because my new goal is to build muscle. I get in, lift heavy, get my heartrate up, and get out. I’m “working out” way less because on some days, I can do it in 30 minutes instead of driving to a 60 minute HIIT class or running for an hour. I’m in, I’m lifting, I’m out, I feel great. I do the “other things” because they keep me flexible, keep me balanced, keep me mentally happy and complement the strength (I still love the “other things”), but when I’m really thinking about “biggest bang for my buck” in working out to overhaul my health, I now think “strength train”.
Basically, you guys, I’m a work in progress over here. What used to work for me isn’t at this age any longer and what used to be important to me has shifted. I’m thinking “healthier” as my only goal. I’m not over here “trying to be thin”. I am thin. I’ve always been thin. You can look at my genetics and see a bunch of “thin” people in my family. “Thin” and “healthy” are two very different things. I want to be physically healthy and cognitively sharp as long as possible. I don’t weigh myself…it’s not about that. If I don’t want brittle bones and physical instability when I’m in my later years, if I want to stay insulin sensitive, hopefully avoid Type 2 Diabetes and poor metabolic health, I better build and maintain those muscles now.
Whew!
Basically LESS TIME IN THE GYM + MORE STRENGTH + ADD ACTIVITY DURING THE DAY= WHAT I’M DOING NOW
Okay, so I documented a “typical” workouts in a week for me this year. This isn’t every week (life happens, I give myself grace and rest when I need to!), and I, of course, am a busy working mama, so I have to flip flop/make changes/rearrange a ton too. Let’s give ourselves grace!
Here we go:
I love going to this one strength training class where the temp inside the room is 90 degrees. It’s hot, it’s sweaty, it’s strength with a few bursts of cardio between, and it kicks my butt. There is a weight room, and I always ask what types of exercises we’re about to do and select weights accordingly. I always pick the heaviest I think I can comfortably do plus a lighter set should I need one, and I’ll grab one extra “heavier” in case I think I can move up a bit. This is always a combo of body parts (both upper and lower).
Here I am coming out of my weekly 60 minute yoga class. I still love me some yoga!
On this day, I did a 40 minute lower body workout (quads, glutes, hamstrings, calves) early in the morning. I keep notes on what weights/how many reps so that I remember what I did and if I need to add/remove any based on how I’m feeling that day. I get in there and move fast which helps make it efficient and keep my heartrate up a bit too. I’ve heard so many people say over the years “15 isn’t a magic number”. I used to do three sets of 15 all the time of every exercise, but now, I keep in mind that 15 isn’t magical. If I can easily do 15 reps, I probably need to increase my weights. I pick two different exercises and typically do about three sets of each (going back and forth between the two). Sometimes, I can do 12 reps, other times, I’m only able to do two or three (if I’m pushing my lifting goal). After I do these two exercises, I will do two minutes of some sort of VO2 push (jump rope, burpees, box jumps, etc) and then move on to the next two exercises and repeat.
Back in the gym, I did a combination workout of both upper and lower body. This was also about 40 minutes and very similar to above but with a mix of body parts.
Per Dr. Attia, at least once a week, I do the three things that he always says are markers/goals for keeping your strength up. A two minute wall sit (I can do that!), plus being able to hold your bodyweight up by your arms for two minutes (I haven’t ever made it to two minutes, I’m still working on it!) and being able to carry your bodyweight across the room in weights (I can do that!).
Later that afternoon…
…I popped my Airpods in, listened to a podcast and walked two miles before walking to pick up my girls from school.
On this day, I met one of my favorite friends for an early morning walk 🙂 .
She and I walked and chatted for almost an hour and covered 3.34 miles.
I had a very nice and slow Saturday morning, so even though I typically don’t do two long walks back to back, I had the time, a new podcast episode and sunshine, so I bundled up (it was cold!) and headed out for about four miles.
On this last day, I was back in the gym to lift my upper body (chest, back, shoulder and arms) with cardio bursts in between. About 40 minutes later, I called it a day.
And that is my WORKOUTS IN A WEEK {2024 Edition}!
With the help of Andrew, Pinterest and many years of experience, I now feel really comfortable knowing what to do when I lift weights (which body parts, which exercises, how I should feel/what I should do). Like I said above, I’ve used trainers (both in group classes and personal) over the years, and their knowledge and expertise has been invaluable. I highly recommend that or finding someone (like the Peloton app!) online to help you efficiently and effectively get started.
If you want to try one of our at home workouts, you catch ANDREW’S BEACH READY WORKOUT #1 and BEACH READY WORKOUT #2 if you’re looking for some simple, all-over strength training this week. He has also shared THIS POST and THIS POST with some options for strength training too. Plus, we have his WINTER WORKOUT post as well.
Okay, one last thing…why do I keep sharing all of this HEALTH & WELLNESS stuff with you? Because I want us all to live better. Even if you only listen to the first 15 minutes, listen specifically to this podcast episode…
…because he’s interviewing a cardiologist who specializes in women’s health. You guys, she makes so many excellent points about cardiovascular disease killing so many women (more than cancer) and how with heart disease, we could be doing things in our lives to reduce the chances of ever even getting it. Where cancer can be total terrible “bad luck”, there are real things we can do to now to hopefully reduce the odds of heart disease killing us. She quotes quickly and efficiently some data about how 90% of it is lifestyle driven. Let’s do that. Let’s be the women who work on our lifestyles so that we don’t die early of something that could really be eliminated with some lifestyle changes. I hope you listen to the entire episode (but really, you’ll get a lot of good info just right up front) because she talks a lot about how we need to focus on this EARLIER in our lives (in our younger, childbearing years) and not just when we’re older. Heart disease isn’t just killing “old people” and men, it’s killing women like us every day.
So, that’s my “workouts in a week” along with *hopefully* some encouragement for all of you that it’s not too late to get active and make some lifestyle changes. I want better for us.
Okay, let’s chat in the comment section. I especially love when we chat 🙂 . xx
Dana P says
So many interesting things to think about! My husband has always been into working out, not me. I did do a lot of sports in high school, but it’s hard to be self-motivated at the gym today. I want to do better though! I was diagnosed with osteopenia at 34 and know I need to add more strength training, but I’m intimidated at the gym. I have been doing wall sits though. Amazing that you can do it for 2 minutes! 👏 Thanks for talking about this, it’s intriguing.
I’m gonna go talk to my cardiologist friend about it, too. I think it’s SO HARD to know what the truth is in this in health topics because there are so many schools of thought. I think everyone agrees that weights and getting your heart rate up are good things though!
Elspeth says
Such great advice! I like to hit the gym 5 days a week doing strength training and the other two days get some form or movement in whether it be a walk, run or yoga. As long as it’s some form of activity, I’m happy! Thanks for sharing your changes!
http://www.elspethsdaybyday.com
Emilee says
I’ve noticed a huge shift overall when focusing on strength training in my workouts. Growing up, everything fitness was so focused on cardio. You’d never see women strength training, we were limited to the treadmill and elliptical. I’m glad for this change – women can be strong, too! Has your food intake changed at all in accordance with your learning? I’m working SO HARD to eat more protein and would love more ideas.
Laura says
Thanks for this, Shay! I am 41 and learning so much about the new season I’m preparing to be in. I love cardio also for the mental health benefit but I find that I can be really efficient if I do a peloton bike or tread bootcamp so I can get both cardio and weights in. Have you ever looked into the FitBod app? I don’t have any affiliation with them but I have used it for several years to track my lifting workouts. What I really like about it is that it syncs with the Apple Watch and it tracks what muscle groups you’ve used lately across all workouts so it suggests what to do on a certain day based on what muscle group is rested. So if I hike with my family on a Sunday it will know to suggest anything besides legs on Monday, if that makes sense. I started a workout notebook in college over 20 years ago so I could track reps and sets and my overall routine but this has totally replaced that. It’s not free but it’s not expensive. Just throwing that idea out there since we both like our watches so much! Thanks for all of the helpful content!
Mix and Match Mama says
I’ve never used the FitBod app, but now, I’m looking it up!! Thank you for the rec!!! I am excited to learn more about it. Thank YOU so much!! This comment has so much goodness just in it!
Addy R says
I am getting through Outlive and am excited to start the podcast! My question is, is Andrew also into it and has it changed anything for him? I think he focuses on strength training always but curious as my husband and I adopt changes. It’d be great to see a male/Andrew update post, if applicable. Thank you!!
Mix and Match Mama says
It’s a running joke that Andrew has been doing this for like 15 years, and I’m just now catching on. This is how he’s always lived…I had to listen to podcasts to learn it because clearly heaven forbid, I listen to my husband 😉 . I can ask him to post about himself though! Great idea!!
Laura says
Lol your reply is the most relatable part of this whole post 😂 that’s where my husband and I are too, Shay!
Mix and Match Mama says
He’s like “Really, a podcast made a bigger impact than watching me for years?”. And I’m like “Yes, apparently, it did.” Bahahaha!
Laura says
Update… I read this to my husband (who is LITERALLY a personal trainer!) and he laughed out loud… then I humbled myself and let him coach me in a strength training workout 🙂
Dianna says
Hey its not our fault that womens health was cardio centered for YEARS!! We thought we were supposed to be doing different things than our men!
Mix and Match Mama says
YES AND AMEN!!!!
Kelly Menou says
Love this post! When you said you’d be posting more health and wellness, I sent my mom my Mix & Match Mama predictions for fun! and as far as workout views, they’re holding up:)
If you or anyone here wants solid weekly strength training workouts, look up the Madeline Moves App! Takes out the guesswork and has 30 and 60 min options for each workout. Because sometimes I just don’t want to think about what to do:) not affiliated, I just enjoy it!
Mix and Match Mama says
Thank YOU, thank YOU, thank YOU!!
Emelie says
I agree…love Madeline Moves!!!
Karen says
Good morning! Love the health posts! I absorbed “Outlive” like you did. I am curious about how you support your body weight with arms- that wouldn’t be a plank would it? Just curious and can’t wait to try. Also, shout out to Clare at your agency, she took care of us for a friend trip and a family trip as well! Love your blog.
Mix and Match Mama says
Isn’t it SO GOOD?! If I’m outside, I’ll hang off of my kids’ playground equipment or if I’m in the gym, I’ll hang off the pull up bar. (So, it’s holding my bodyweight with my arms.) Thank YOU for reading my blog!!!
Elizabeth Spooner says
This was my question also. I was making my way down the posts to be sure to not ask it twice.
I just had hip replacement surgery and will be ready soon, I hope to get back to exercising on a regular basis. Your wellness posts are inspiring me and making me excited to start working out again.
I am a little older than you are (think more your mom’s age :~) ) but I want to live a strong, long life and do the things I like,travel and ride my bike outside.
Thank you so much for this year focusing on wellness!
Mix and Match Mama says
Goodness, I hope you’re recovering well. I am so blessed and so honored to have YOU on this journey with me this year. Sending you so much love!
Julie Harris says
Oh thank goodness. I thought maybe it was doing a handstand and holding up my bodyweight for two minutes. I’m pretty sure I could NEVER do that. The pull up bar is something I can work on! I am reading Outlive per your recommendation and inching my way through. I love fiction, so this is a 10 page a day book. I should be up to your speed by the end of the year. Keep the Mind/Body/Wellness posts coming…I love them!
P.S. I love your other posts too, so don’t skimp on those either. Basically, just keep doing what you’re doing:-)
Mix and Match Mama says
Thank you so much for the encouragement, Julie! I appreciate it so much!
Lyndsey says
Love this post! So insightful. What is your fam doing on a Saturday morning while you walk for an hour? I would love that, but always struggle with guilt leaving them 💔
Mix and Match Mama says
It varies. Smith typically is at rowing, Kensington is typically asleep and the littles are still in their pjs watching cartoons. If I go early enough, they’re all still asleep.
Amy says
I’ve walked off and on Saturday mornings with 5 girlfriends (the past few years). We walk early, before kids are awake. We typically walk 3-5 miles and catch up on life. It’s amazing and the perfect way to start a weekend!
Meredith says
Shay, thank you so much for your posts about health and wellness. (I LOVED Outlive!). I’ve made changes to my workout routine over the last 2 years (less Orange Theory, more strength training and walking)! My question for you is, do you take anything pre workout or post workout for recovery? I know you’ve said before that you take creatine. Do you take anything before or during your workout? Thanks, Shay!! Been reading your blog for years!
Mix and Match Mama says
I do take creatine with my lunch, but nothing else pre or post besides my coffee. Thank YOU for being a long time blog reader. I am so, so, so grateful! xx
Christy says
I love this post! I am about to head out with my dogs and listen to the podcast. How do you take your creatine? This is all new to me…. Thank you for sharing your knowledge in health and wellness.
Mix and Match Mama says
I stir it into water and drink it. If the water is lukewarm, I find it dissolves better.
Elizabeth McLenna says
What creatine do you take? Also do you mean hanging from a bar, holding your body weight up?
Mix and Match Mama says
I use this one: https://cynthiathurlow.com/new-shop/creatine-order/
And yes! Like from a pull up bar.
michelle says
Like a chin up hold or hanging at bottom with arms straight
Mix and Match Mama says
Yes!
Kara says
Thanks for the update! I’ve read so much about the importance of strengthening.. question-do you find your sauna helpful or have you been using it more than usual?? We are thinking about getting one but wondering if we will use it?! Would love to know your thoughts
Mix and Match Mama says
Andrew uses it just about every day…I haven’t added it into my normal routine yet. I know there are so many health benefits, but I just haven’t gotten around to including it as a part of what I do.
Monica says
First time mom to an 11 month old! With the knowledge you have NOW from your research and reading Outlive/listening to Dr. Attia, how would you tailor your workout/ health regimen if you were a momma to littles again?
Mix and Match Mama says
Great question! Listen, I did what I had time to do/could do with littles at home. Show yourself lots and lots of grace…but I would have lifted more/heavier. I think muscle building is so amazing for our health, that mamas to young kiddos would benefit greatly. That being said, snuggle that little one. I miss mine!
Tamara Saccucci says
I’m also a mama to littles – 3 and 7.5mo! I have always been into strength training and love modeling it for my boys. I do it with them in the living room, sometimes using them as weights. I sometimes have the chance to workout with no kiddos, but if I want to be consistent, I need to figure out how to do it no matter what.
Renee says
I really enjoyed this post! Thank you for sharing what you do! I am reading through Outlive right now and thoroughly enjoying it. Here’s to longevity and healthspan!
Mix and Match Mama says
And to you as well!!!
Tara says
Good morning! Thanks for this post! I’ve started lifting heavy weights, too, and am wondering if you have any tips on dealing with sore muscles?!? I feel like I’m always sore!
Mix and Match Mama says
I’m answering as a layman, so don’t take me too seriously, but I always think a little sore is good, a lot of sore all the time probably means I’m overworking certain muscle groups, and I need to rest more/change up my muscle groups. Good for you for lifting heavy!!
Lia says
Hi Tara! I have dealt with feeling sore quite often in the past…someone suggested taking magnesium supplements to help with muscle recovery. It’s helped so much..been a real game changer!
Morgan says
I just finished Outlive and absolutely loved it. As a lifelong active person with many iterations of what my workout looked like, I too have always been really cardio focused until recently. We bought a Tonal and my husband and I have been focusing more on strength training and building muscle and I LOVE IT so far. I have a Peloton as well and between my Peloton, Tonal, and my regular active lifestyle with my family, I feel like the healthiest and happiest version of myself!!! Getting strong is my main focus for 2024 and beyond 💪
Mix and Match Mama says
I LOVE MY TONAL!!!! I just used it this morning! It took me a hot minute to get fast/good/efficient with it, but now, I use it all the time. GOOD FOR YOU!!!! I’m so happy you’re feeling like your best self! I legit couldn’t love this more.
Maria says
Shay, do you still use your Peloton bike?
Mix and Match Mama says
I have not used it in about a year. Andrew still uses it, but I head outside every chance I get or use my Stair Mill instead.
Rhoda Watson says
Amazing post Shay, Thank you.
Kelly M Sites says
Loving the new blog posts on this topic, and especially love when you add in podcasts you are loving lately. I LOVE podcasts, and listen when I work out or drive all around town. I’ve made HUGE changes this past year. First up was my sleep situation. That has dramatically changed my life. It sets me up for the next things- eating well and exercise. I’ve always always exercised and been very active, my entire life, even when I had twins. So that part was going well, but I also changed my eating and trying to do better with 5 servings of fruits-veggies daily. I’ve also always been a huge water drinker. I love water, and that part was good. Flexibility, balance, and joint mobility was next up. I love to learn and work on things, and day by day I just try to move my body, eat well, sleep well, and spend time with Jesus. Then it sets me up to be a good mom and wife and friend. Keep these posts coming- I live for them. It’s fun to see someone else fired up about living well and trying to be our best selves.
Beth Knecht says
I’m loving all of this wellness content!! I, too, love to run but feel like the older I get the more I need to lift more. Just yesterday my husband was talking about wanting to improve flexibility so we did a stretching video before dinner. It feels so good to be healthy and well!
Heidi says
I second using the Moves App! I’ve been using it for almost a year and it’s helped so much with form cues to tracking workouts and weights and helping with consistency.
Nicole says
Love this post and learning from you! I work out every day, absolutely love running the most, but due to injuries have had to cross train so much more lately, falling in love with strength and hiking on the tread (incline walking is insane), so I’m dipping my toe in running less. I’m curious why you no longer view running as valuable to your health as you did before? Thanks so much!
Mix and Match Mama says
Everything I read and listen to points to long distance running as “great if you love it”, but it’s terrible for your joints and knees and doesn’t really give you the cardio you need (as when you’re a runner, it’s not laborious to run any more, so you don’t get that VO2 max). Where running has some benefits in the moment, building muscle has benefits that last all day long (and then some). So, I still love it for my mental health, but I see shorts bursts of cardio and strength training has more beneficial for my overall physical health.
Erika Slaughter says
It’s funny after doing so many things together for years we’re now doing very similar things on our own! And you’re getting real buff so I’d say this new schedule is working great for you! 😍😍
Marti says
I also love my cardio. I have to “make” myself do strength training, but I now how important it is for my present and future self. My 85yo mom has severe osteoporosis and I do NOT want that for my future. Thank you for linking Andrew’s workouts. I live in a very small town and don’t have easy access to a gym, so I have collected weights and equipment for home and just work out in my basement. I am going to add Andrew’s workouts to my rotation.
Jenell Bernstein says
This may be my favorite post you’ve ever done, and I’ve been reading for years! It’s funny that you’re so apologetic about this type of content, when it is devoured by your readers-so THANK YOU! I had a major epiphany this year-that after working out since my early 20’s-heavy cardio, marathon running, more cardio-that the strength side is my focus, along with a major diet overhaul. That comes with a husband who ONLY strength trains and has preached it for years (sound familiar?😂), but I truly believe that all things have to come for you when you’re really ready to receive them. Please know that this type of content is SO appreciated!
Mix and Match Mama says
Oh yay!!!! This feedback means SO MUCH to me!! Thank you, thank you!
Tamara says
Love this! I have never seen bigger improvements in my body than when I prioritized strength training. I do like cardio for the mental benefits, but I’ve never seen the body recomp benefits I’d been looking for. I used to obsess over how much I would sweat or how many calories I had burned as a measure of a good workout – not the case anymore. Have you ever done F45? I feel like you’d love it.
Manda Stegall says
Love the content and am a long time reader. I think it’s important to note that change is OK! Find what works in the moment and go with it, adjust when it’s time for something more/less, rinse and repeat. I’m curious, what are your favorite health and wellness related podcasts to listen to?
Mix and Match Mama says
My favorites are Everyday Wellness with Cynthia Thurlow, Drive with Dr. Peter Attia, The Girlfriend Doctor with Dr. Anna Cabeca and then there are others I really like too like the Optimal Protein podcast, anything with Dr. Jason Fung, etc. I will make a list for a blog post!
K.K. says
I love this encouragement!! Working out with weights three mornings a week, and I still like running too. I think the daily activity is my challenge, with a meeting heavy, more sedentary job, but I’m working on some changes and prioritizing health versus getting more and more work in every moment I have!
Mix and Match Mama says
Good for YOU!!
Krista says
46 year old Mom who’s been working with a coach and lifting for 8 months now. The benefits and changes I’ve seen in myself have been amazing. I also am intentional about walking everyday. Adding these 2 things into my life on a consistent basis has been life changing.
Stacey says
Good morning Shay,
I really enjoy your blog and the posts on health are wonderful. I’ve read your blog since Sean was on The Bachelor=)
Lifting weights has been in my workout plan for years and my go to is Les Mills Body Pump. I love this program because it’s a full body workout. I have the app and bought the barbell and weights to do at home. Just a tidbit for readers looking to get into strength training. Have a blessed day!
Mix and Match Mama says
YOU have a blessed day too! Thank you, thank you for being a part of this community!
Britt says
Yep!! Strength training is the name of the game especially as we age! It’s fully transformed my body and my health and I’m also 42. If anyone is lost at where to start I could not recommend Nourish Move Love (on IG and YouTube) ENOUGH! She has FREE full length strength training (and yoga, barre) workouts!!
Amy Spoor says
Yes, yes!!!!! NML is the BEST! Every time someone recommends a new workout to me, I think, oh I’ve been doing that with Lindsey for years. The best, most encouraging voice who absolutely knows her stuff. Blows my mind that it’s free.
Julie says
I’m also really loving my Oura ring for all the recommendations it’s been giving me about when to take it easy and when I can push myself. I’ve only had it a month, but I’m obsessed!
Lyssy says
Highly recommend the podcast Fit Body, Happy Joints. It is all research based and she emphasizes the less is more approach. It can be scary to workout less, but once I did my body felt so much better because it had the time to recover. I started lifting heavy in college and I swear it changed my life.
Mix and Match Mama says
Thank YOU, thank YOU, thank YOU!
Peggy Breland says
What a great read this morning while I’m enjoying my protein coffee after my swim. I just love my swim workouts. 🏊♀️🏊♀️🏊♀️. I also follow Peter Attia and have been for a while & respect that he is “science backed and driven” in his knowledge. I truly feel I can trust what he puts out there in his book and podcast and the guest on his podcast are phenomenal. I also love Stacy Sims PHD and her book Roar and Next Level. She also changed my thoughts on weight training and “lifting heavy #^<€!” I’m 68 and have never felt healthier and stronger in my life. Thanks for Sharing your own experience.
Mix and Match Mama says
I LOVE THIS SO MUCH!!!!! Thank you, thank you for sharing!! Did you listen to his latest podcast episode on liquid biopsies for cancer? He is brilliant. The content is so rich, and I always finish listening blown away by him and the experts he interviews.
Peggy Breland says
Shay. I haven’t listened to today’s podcast on biopsies but have some “rucking” on my schedule for tomorrow and it will be a perfect time to soak it some new information. Have a great rest of your week.
Mix and Match Mama says
When he talks about rucking, it makes me want to try it! There seem to be so many health benefits!
Sarah Shaneyfelt says
I cannot wait to incorporate more of this after my pregnancy! I’ve always loved cardio, but I have heard and read so much about strength training, too, and how it’s ultimately better for you.
MeetTheShaneyfelts
Elizabeth Whisler says
Thank you. I really enjoyed this post. And needed the reminder. Again. Thank you.
Lauren says
I really loved today’s post! As a 38 year old mom of 3, I just started strength training a few years ago, and I agree. It makes a HUGE difference. I’m trying to do 3-4 days a week of lifting heavy weights and targeting different areas of the body and mixing in some cardio and just daily movement. Nothing makes you feel stronger than being able to deadlift 100+ pounds! 🙂 Would love more content around how you get enough protein when ramping up strength training. I’ve noticed that I get hungry more frequently and my personal trainer is convinced that I (like most women) am just not eating/drinking enough protein. Thanks again for your post!
Mix and Match Mama says
I’m so grateful for your comment!!! I am going to address protein and what I’m personally eating soon!!
Laura P says
I’m about to be 42 and definitely seeing the impact of strength training. Do you still use peloton workouts? I’m obsessed with the platform/options for strength there.
Mix and Match Mama says
The Peloton app is still my favorite for all things working out, but I only use it now for the 5 or 10 minute ab workouts. I now find that I can move through my strength workouts so much faster on my own and vary the weights/reps more than the classes on the app allows. I used to do their yoga multiple times a week, but now, I just go to one hot yoga class here in McKinney a week instead.
Tina says
Your health and wellness posts have really hit home for me. I read the Blue Zones book and have the Outlive book on request from the library. The idea of getting older has been scary and I want to go into my later years and live as strong and healthy as I can. The only challenge in my household is that I’m doing it on my own. My husband, who is a type 2 diabetic (on insulin) talks a big game about working out and eating better but then doesn’t work out (or even be active really) and brings home tons of sweets. My downfall is sugar and if I cut out as much processed sugar as possible my body just works better (and I can drop some weight) but with sweets coming into the house it’s hard. I can only imagine how much easier it would be to follow guidelines and such when your whole family is on the same wave length. I have a great deal of will power but even I get worn down.
Mix and Match Mama says
I do not want to minimize that challenge Tina because that is a REAL AND VALID ONE!! It would be like me bringing a ton of gluten into my house…it would make it really, really hard for K to stay gluten-free if we had it in our home. I totally see where that would make this a harder journey for you.
Alanna says
Great post! I keep hearing and reading the same things about the importance of strength training, especially as you get older. I am a longtime runner and triathlete so it was really hard to make the shift to consistent strength training. Ongong injuries and PT helped push me in that direction however 🙂 I still run and ride the Peloton bike probably more than necessary, but if I have to choose between strength and cardio on any particular day I will go with the strength training. Love the Peloton strength training classes and programs.
I found that when I started tracking weights/reps and seeing progress, it became a lot more fun and I was motivated to keep at it. I would also be interested in hearing about any supplements you are taking or diet changes you’ve made along with your new routine. Thanks!
Mix and Match Mama says
Supplements and diet coming up soon! I’ve made changes in five big areas and so far, we’ve covered two (sleep and working out). Supplements and what I’m eating are two more!
Erin says
Thanks Shay for this post. It’s very helpful. Just a quick question when you say hold your body weight for two min with your arms are you doing a plank? Also carrying your weight across the room are you using a bar with weights across your shoulders? Just curious as I may those to my week. Thanks!
Mix and Match Mama says
I do planks every day as I’ve always been told it’s just the best for abs and overall strengthening of your core, but I’ve hanging and holding my body up (like on a pull up bar) and trying to do that for two minutes. I also take my body weight, divide it by half and carry two weights across the room to see if I can carry my own body weight. For instance, if I weighed 100 pounds, I would be trying to carry two (50 pound) dumbbells a few steps across the room. These are just *goals* and certainly not things one should jump out and start doing. I find them all challenging for me (someone who has worked out a long time) but motivating.
Richelle Fahler says
Love this content! I have been using Caroline Girvan’s workouts for years. She has free workouts on YouTube but her newer content is on her app. Love that it can be done with basic equipment at home & that she doesn’t talk/cheerlead during the workout. Just very humbling when I am using 15 lbs weights & she is using 15 kg weights! Well, off to go run to enjoy this beautiful day!
Mix and Match Mama says
Thank you, thank you, thank YOU for the rec!!
Ashley says
I am loving these new topics! I have seen such a need for this in this stage of my life but its so hard to know where to start. I’m curious if you have changed your nutrition as well and if so, can you tell us about that?
Mix and Match Mama says
I have! That’s a whole new post coming up as well. I’m so happy you’re along for the ride with me!
Patty Anderson says
A word to all of you young women…no matter how busy life is, STAY ACTIVE! I was always the “she can eat anything and not gain a pound” girl growing up, until it caught up with me in my 30’s and 40’s. Since I’d never needed to watch what I ate, I had some bad habits which I still fight to this day. And while I do love to road bike and take walks, my health finally caught up with me in my early 60’s. So now I’m dealing with several health issues and going to PT to avoid surgery.
You might think your life is super busy and you don’t have time to fix healthy meals or exercise, but it WILL catch up with you at some point if you don’t. Take it from someone who’s starting from ground zero and trying to play catch up…it’s so much harder than if I’d just done it better when I was young.
Shay, this is such an important and valuable post. Thank you for the motivation and also for introducing me to the Bible Recap. I now start my day – every single day – with Bible Recap, exercise, and drinking my 80 oz of water. I have a long, long way to go, but this new routine is a great beginning for me!
Mix and Match Mama says
Patty, thank YOU!! I am so grateful for you, and I’m blessed beyond words by your sweet comment and participation here in this community.
Jessie says
I love this post, Shay! I read outlive last year and just finished Blue Zones off your recommendation. I’ve also been taking a nutrition course online and have learned so much! I feel like we love been on a similar journey this last year☺️ I started weight training 3 years ago and have never looked back. Have you heard of Madeleine Moves? It’s an amazing science based strength training app. You can log your weights and each time that same move comes up in a Workout you can see previous weight selections and reps and work on progressive overload of that move. I highly highly recommend it! You can find her on Instagram and can also do a free 7 day trial. If anyone is looking for a place to start or build, it’s amazing! You get 5 new workouts each week and they are body part specific. I feel like I’ve done all the workout programs too and this one hasn’t gotten old for me in 3 years. Thanks for all you are sharing, Shay! I love finding new resources to add from these posts.
Mix and Match Mama says
I’ve heard of Madeleine Moves but never used her app/resources before. I need to check her out. Thank you, thank you for the info! I am so inspired by YOU!!!
Vidya Hawkins says
Love all the information so inspiring. Just out of curiosity, are you combining your new workout regimen with a change in diet? More protein, lower complex carbohydrates? Intermittent fasting? Or do you think you might get to this in a different post..
You inspire all of us. I follow Jason Fung and Cynthia Thurlow, and they both definitely believe in intermittent fasting so was curious. I’m continuously inspired by your progress and insistence on aging well
Mix and Match Mama says
I’ve changed/added a lot about the way I eat. That’s a blog post coming up! It hasn’t been one thing but a whole host of new habits/tweaks from sleeping to working out to supplements and how/when I eat.
Paula says
I love this post! I feel your passion for not just fitness, but overall health. Thank you for sharing with us. You never know how many lives can change with these kinds of post. I am already changing with finishing Blue Zone and now starting Outlive. I really want to change my quality of living. How I feel.
I started Bible Recap 5 years ago and share constantly. I am always so grateful to hear random friends and acquaintance tell me they have just completed their first year and how it has changed them. I see you do that as well. It’s fabulous! Planting a seed God waters. Praises to Him.
I am just so grateful for your blog. It is truly a piece of my day that brings me joy.
Mix and Match Mama says
Oh goodness, I am so grateful for YOU! Thank you, thank you, thank you for being a part of this community. I am just so blessed by it.
Kristy says
Love this post, Shay! I’m also reading Outlive and changing my focus to strength training over running (my previous love). I stumbled upon the Habit Nest Dumbbell Home Workout Journal and it’s been a fabulous addition to my at-home strength training. It’s an easy way to track your progress and they encourage high reps with lower weight at first building up to lower reps with higher weights as you go through each set. It’s also already broken down into the two muscle groups to focus on each day and ultimately gives you a full-body workout in a week. Tracking it in the journal pushes me to do more reps and increase my weights. Just curious… what is the heaviest weight you currently use for arms?
Amanda Peterson says
I read something recently (not sure if it’s actual fact), but it said you can reduce your chances of cancer by 30% if you work out for at least 4 minutes a day. Though, I think it is sometimes just bad luck!
Abbie Bussey says
I’m almost 39 and use to spend hours running just like you did at one time. Now I do mostly strength training, and I’m in way better shape than I ever use to be. I love Sydney Cummings Houdyshell on YouTube! She posts 5 free workouts each week that are planned out (as in legs one day, arms another, full body, abs, etc.) Most range from 30-45 minutes. All you need is a mat and some dumbbells, and you can work out from your living room or wherever is most convenient for you! She also has several workouts where you don’t need any equipment at all which are great ones to do while traveling or on vacation!
Kay says
I love this post! I wish you could see me clapping, but YES, strength training is honestly the way to go. For so long, cardio was the focus. Don’t get me wrong, of course cardio is great for certain things and if it clears your mind, DO IT! But strength training is truly the way to go. It makes everything look, feel, and work better. And it seems like it’s the most important for longevity. I feel like in America, we tend to over-do everything. And what blue zones/other cultures have shown us is that you don’t have to go level ten every single workout. You have to be consistent. I’m excited to hear your nutrition changes too! At age 48 and at the early stages of menopause (ugh) I’m noticing that eating plant based foods more often is truly helping with things such as brain fog, bloating and even mood swings. Excited for all the healthy content to come-thanks for sharing!
Tish says
Oh Shay, this is such good stuff!!! Thank you for sharing! I am learning so much already from all the resources you have shared. I’ve added your podcast recommendations to my list as well!
I know you’ve changed several things – are you still working out early mornings before 6am or have you changed that up as well? Just curious what is working for you with your schedule during this season of life. 🙂
Mix and Match Mama says
Thank you, thank you for the feedback!! I value it so much!! I am still working out first thing in the AM. It’s just my personal best time of day for getting the most effective workout in.
Carrie says
It’s a balance, lots of research on heavy lifting, mobility and a balance of cardio along with the dangers of women exercising fasted. I am a distance runner and have lifted for many years. Currently doing a program with Kim Nedeau. Love Kira Stokes too. But there are lots of trainers that offer small group online strength classes which are amazing. What I have changed the most through out the years is learning the importance of fueling workouts.
Leanne says
Thank you for sharing! As a 43 busy mom of 3 who loves to exercise, I struggle with weigh lifting. I feel like my body shape & size just looks bulky. It’s a fear not a reality. Can you tell a difference in how your clothes fit? Do you feel “bigger?” Thank you, again, for sharing your life with us! You are inspiring!!
Mix and Match Mama says
I heard someone say this the other day on a podcast, and I LOVED IT, he said that no one gets bulky overnight. He was talking about how so many women fear/are concerned about if they strength train too much, they’ll get “too bulky” and how it takes months to lose fat/add muscle and the best part is that it happens slowly before our eyes, so if we see ourselves getting “too bulky”, we can stop/pull back. Basically, no one wakes up bulky when they went to bed the night before “not bulky”. I feel like my clothes are all fitting a little more loose. I think I’m adding muscle but trimming/leaning out. I also feel like I look/feel more fit, so even if my pants started to fit more snug, mentally, I’m okay with that because I feel/look my best right now. Does that make sense?
HALLIE MAC COACHING says
SHAY! I love this! I used to be a long distance runner, running myself into the ground and just feeling so depleted. After having my 2nd baby I knew something needed to change. I got into strength training a lot more, lifting heavy weights and focused on fueling my body with food versus restricting myself. I started feeling great and I became so passionate about it that I got a nutrition certification! I am not a nutrition coach and am in the process of creating a
Strength training program focusing on lifting heavy, progressive overload and lifting to
Failure within an app. My goal is to build a strong community of women that learn to love strength training and what it does for their body, as well as learn to use food as fuel!
Laurie says
I love that you are adding more strength training to your workouts. So good for us women. I did 60 min cardio, kickboxing, and strength classes 3 times a week for 30 years until the pandemic. Online were only average 30 minute workout – multiple times a week. Blew my brain?! I have been doing workouts from Nourish Move Love since 2020. Based in MN and founded by Christian woman Lindsey Bomgren, she offers YouTube videos in strength, cardio, HIIT, yoga, Pilates,barre, etc in varying formats. She emails a weekly program but you can mix it up to your liking.
Kristen S says
Excited you are changing your focus and sharing! I’m 45 and have been weightlifting about 10 years and change/evolve so much over the years as I build my knowledge and skill level. Just a couple suggestions, especially for us over 40 crowd focused on hypertrophy, i.e. muscle building… don’t be afraid to slow down a couple of your lifting sessions each week. From what I could see, you’re doing a weekly split of 2 full body, 1 lower, and 1 upper body sessions. That’s a great split for busy moms or anyone that needs a lot of bang for their buck! I would just suggest slowing it down a couple times a week by adding some longer inter-set rest periods and maybe 1 or 2 non-superseted lifts in your session. Your lower focus and upper focus days would be a great time to implement this! This might look like taking 1-3 min rest break between sets and possibly having a focus lift you start with that you don’t superset. The reason: a longer rest period allows you to lift your heaviest on each set, thereby maximizing hypertrophy opportunities; working toward progressive overload with each set… ideally you increase the weight slightly with each set (but there are lots of other ways to achieve progressive overload too). You can always use your other 20 minutes a day of activity to really push your VO2… for instance an upper body focus day followed by a 20 min cardio/VO2 session that could look like 10 minutes of sprint intervals followed by 10 minutes of LISS recovery walking. A great way to incorporate your running, box jumps, stair mill etc. As women, we often think we need to be quick in the gym and constantly moving but there’s a reason men don’t lift this way, mixing their cardio with their lifting sessions, most of the time. It’s because they want to maximize their lifting session for muscle growth… we can’t be afraid to do the same if we want muscle! That’s not to deter from utilizing some faster paced or full body circuits as well. Those have their place too! Just wanted to throw that out their for your consideration… you look great and love you sharing this content. Truly appreciated the recommendation on Outlive!
Michele says
Do you use mostly hand weights, or machines, for your weight training?
I to was wondering about your diet, since most of all the recipes you ever post are using canned or boxed processed cake mixes, with lots of sugars. Would love if you posted more clean, fresh vegetable, based recipes, for many of us health conscious followers.
Mix and Match Mama says
I do a mixture but mostly free weights.
Lisa Wargofchik says
This is great info – thanks Shay! Which gym has the heated strength class?? I’d love to know more about that.
Mix and Match Mama says
In our area, there are many! Some studios are only “hot” and some just offer hot classes. I wouldn’t want to do it every day, but once a week, I love it!
Kimberly M says
Oh Shay!! I admire you so so much!!! I love your realness and also your discipline!! After two big babies, a busy life as a wife, Mama, special education teacher, and life filled with church, boys in constant sports, etc I’m so ashamed I’ve let myself go to the highest weight I’ve been and latest bloodwork showed A1c in pre-diabetes range.
I’m the exact same age as you and know I need to reverse this trend NOW. The one positive I have ‘found’ recently is yoga which I do 4+ times a week and has made major improvements to my anxiety and flexibility but, (as you state here) is more being active than seriously ‘working out’- though it feels that way to me who used to do nothing!!
I think my question is- (and I’m working with a dr as well to keep up with lab work) if you had to start Somewhere from here from an exercise perspective – what would you recommend first? Weight training is so new and slightly intimidating but I know so important!
Thank you for your content. I’m trying not to beat myself up for being in this position. You’re a true inspiration to me as a Christ-follower and Mama- and this post really inspired me to get going!! Not getting any younger! Xxoo
Mix and Match Mama says
Friend, it sounds like you have so much on your plate! I’m so thankful you’re working with a doctor to get yourself healthy, but more than anything, make sure you’re giving yourself grace. Stressing out probably won’t make anything better. You seem to be right on track for a successful year already! If I were you, I think (with your doctor’s blessing), I would see about using a gym/YMCA/etc to have access to classes/equipment/weights/the expertise of trainers. I know it can be daunting to walk in there and be clueless, but really and truly, I think you’ll start feeling more and more confident with each visit. I love classes that use weights because you get the expertise of the teacher in there to help point you in the right direction. Once you start feeling comfortable in a group setting, it will be easier to go out on to the gym floor and do exercises by yourself. If you don’t have the resources/time/ability to actually go to a gym, invest in a pair of dumbbells and start at home using apps (so many were mentioned today!) or workouts on YouTube or Pinterest. Starting small is still starting! I just know you can do it!
Kimberly M says
Thank you for your sweet (and helpful!) response! My boys have joined the swim team so we now (by default lol) have a family membership to the Y so hoping to take advantage of all the good things you mentioned above. Going to go in and do it. If I’m scared I’ll just do it scared I guess!!! I totally agree Dr Attia is a blessing and so are you! Thanks for all you do!!
Angela S says
I’m also doing the same thing. Try a weighted vedt on your walks. My dr recommended for bone density and muscle strength.
Diane Moore says
What an interesting idea!
Bethany says
These are my favorite posts! I have been following along with you since pre-Ashby!! 🙂 The only blog I read anymore – the only one I’ve kept up with for many years!!
As a 43 year old mom of 4, I feel like I could have written this. I accidentally happened into intermittent fasting early January last year (just wasn’t hungry and pushed myself!) and then I went down the whole rabbit hole of fasting, food choices, changes in my workouts, adapting my workouts to where I am in my cycle (cycle syncing), etc! I listen to health and wellness podcasts every day. I am obsessed! And it isn’t with an aesthetic – it is about long term health – mental and physical! I try to share with everyone I know, but most people sadly just don’t care enough to be better for their current selves, their future selves or their family. I refuse to be that person!
Added into that is the onset of perimenopause and everything that brings along with it! But I am learning so much and refuse to settle!! We all have the power to be and do better!! Thank you for being a voice for women who might just not know this stuff!!!
Sydney Cummings has amazing free workouts on YouTube I highly suggest. She posts five new ones every week – each one part of a program and specifically designed to target different body parts. I know you have a system – but for anyone just trying to get started she is amazing! I am several years in and still love her!!
Mix and Match Mama says
We seem like two peas in a pod!! Thank you so much for the YouTube rec!! You have no idea how much all of this means to me. Truly, truly, I am so very grateful for YOU!
Liz says
Are you someone who loves to see your rings close on your Apple Watch?? I’m also a running/cardio addict who wants to transition to doing more weights but I feel like I’m addicted to seeing all the calories burned that comes with a good run! It’s silly but true! Was that a hard transition for you?
Mix and Match Mama says
I do! You get fireworks each time and it makes me happy! Bahahaha!
Lindsey Thomas says
When you say hold yourself up by arms … Like straight arm plank or something else?
Mix and Match Mama says
I do a ton of planks, but I mean more like on a pull up bar (so holding your body weight just by your arms).
Lindsey Thomas says
Excellent, thank you. Do you just hand straight or try to bend your arms and hold yourself up higher?
Mix and Match Mama says
I just hang 🙂
Kristin says
Cardio junkie here 🤪do you miss the cardio induced endorphin hit? I’m a runner and play tennis (I do one of these or both everyday) and know it’s entirely too much cardio but it’s just my happy drug😂my husband keeps begging me to get in the weight room and I know I need to. Just curious on if this was a difficult shift. Thank you for sharing!
Mix and Match Mama says
It was because for me, it’s a “being outside” endorphin that I really love the most. I just love, love being outside and being in the weight room doesn’t give me the same vibe…but I’ve heard too many times that if you have to pick, minute for minute, your time is much better spent lifting. This is why I walk so much…I can still get a great lift in and go outside too. I had to prioritize lifting, but I make a huge effort is still going outside too.
Lauren Priddle says
What is your average step count in a day?
Mix and Match Mama says
I aim for 15k a day and most days, I’m able to do it but it does involve getting up and walking quite a bit.
WhittyWife (Lindsay) says
I’m LOVING this post, Shay!! I just had a full hysterectomy 3 weeks ago at 39 (everything removed, including both ovaries). Like you, I’m now surgically post-menopausal, and I’m really starting to consider my bone health. I’ve been told multiple times that weight-bearing cardio (high impact) is very important… so running is always what is suggested. I was interested to hear that you’ve significantly decreased your runs. Do you feel like the increased strength and heavy lifting is more impactful on your bone health than running? I’m sure osteoporosis is one of your concerns, as well.
Also, you’re clearly seeing great results, and I’m curious what “heavy lifting” means to you. What kind of a weight range (amount) are you using for upper body and lower body?
I’m trying to learn as much as possible (and I read Outlive last year), and I’m so excited with this new focus you have on your blog! Thank you so much!!
Mix and Match Mama says
Goodness, I hope you are doing well and taking it slow. A hysterectomy is no joke! Based on everything I’ve read and listened to, I hope you have a great doctor helping now with HRT (if not, please reach out, and I’ll help you find one!!)- this is most likely outside of your OBGYN, and when you’re fully recovered, I think it’s invaluable for you to increase your muscle especially as a woman who is under 45 and already post-menopausal. Run because you love it, lift because you need it. Sending you so much love!
Lori says
I’m läte to the party here, but would love if anyone sees this to offer advice. I’m 53 and pretty active, small frame(skinny fat is what I call it), but want to start incorporating some strength training into my weeks. It would need to be for beginners because I’ve never done this consistently. I’m not a gym person, lived and learned and wasted lots of money. Would love to be able to do this from the comfort of my home, I have the space to make me a small workout area. Any advice is greatly appreciated.
Mix and Match Mama says
You’re never late to the party! I’m sure others will chime in as well, but based on a lot of the comments, maybe start with the app Madeleine Moves and a pair of dumbbells at home. Other commenters seem to really like her. I love that you want to start strength training more!
Kristy says
I absolutely love the Habit Nest At Home Dumbbell Workout Journal. It has made strength training at home so fun. It’s guided and helps you challenge yourself as you go.
Tiffany says
I am 53, and most are completely amazed by my age. I have always worked out, went through similar seasons as you, more cardio than lifting, but I truly enjoy lifting best. I do attend a gym which is completely trainer led classes, but it is focused on heavy lifting, The health benefits are amazing and I know I will be enjoying grandkids, running around and acting much younger than I am for so many years to come. I also do appreciate you pointing out you are thin and always have been. I am 5’2″, fit and very stocky. Not much fat on me, but mine and your body shapes are completely different, but both VERY healthy!
Mix and Match Mama says
Thank you, thank you for this comment! It’s so encouraging!! GOOD FOR YOU!
Maggie says
Hi Shay, I am curious how your diet has changed on this journey. I am not a meat lover but am trying to get more protein in with good quality meat and the struggle is real!
Also, has the book changed your view on alcohol consumption? One thing that it really opened my eyes to is that any amount of alcohol can have a negative impact on your health. We did a “dry January” and I noticed how much better I slept and felt, and am trying to incorporate that into my everyday life. Was just wondering your thoughts.
I am loving this new health journey because I am 45 and am on a similar journey. I have gained ten pounds in the last few years, and while I am still pretty thin, I am thinking cardio and weights might be the combo I need to get back to where I was, but LOVE lifting and hate cardio.
Jessica says
Shay, I am loving these posts! Thanks so much for sharing. I read Forever Strong by Gabrielle Lyon after hearing her on Cynthia Thurlow’s podcast. It’s about all things related to muscle and protein. I’m making my way through Outlive and enjoying it. Can’t wait to hear about the other changes you’re making,
Mix and Match Mama says
I love Dr. Lyon!!! She is amazing!!
Arika says
I love your shift from cardio-heavy to strength. My doctor has always told me to do enough cardio to keep your heart healthy, but that we should really be focusing on strength, flexibility and balance. And who knows – maybe scaling back on running will save your knees when you get older. My husband and I are cyclists and we have so many friends we’ve met through the sport who are former runners and have taken up cycling because years and years of running have been so hard on their knees. Thanks for the inspiration this morning!
Nichole Mairs says
I am slowly making this shift as I enter perimenopause and my mid 40s. My husband is like “finally you’re listening to me!” After years of marathons and being the cardio queen it is a hard mindshift. To not focus on calories burned or your weight on the scale. But, I’m glad my preteen daughter is able to see me making the shift!
Mix and Match Mama says
I think we watched our moms be cardio queens and now, hopefully, our girls are seeing us get strong AND maybe still enjoy a bit of cardio too.
Erica Werner says
Love those dainty gold bracelets that you have on.. would you mind sharing the links for both?
Mix and Match Mama says
They’re permanent jewelry. When we went to Nashville last February, several of my friends and I had them put on at a local jewelers 🙂 .
Megan says
I just started eating air fried cod for lunch. One piece has 1 gram of fat and 20g of protein!! I bread it with panko. So delicious and healthy!
Mix and Match Mama says
YUM!!!!!
Amanda says
I love this. I feel like the cardio information for women is so helpful. I’m not one who ever liked it so it was a relief for me to stop focusing on it but I really do feel like so many women are stressing their bodies with too much of it. I find strength training to be fun and I’m so thankful for that. Walking is also such a joy. steps and strength are the combo for me!
Lindsey says
Commenting here too. 👋🏻
Funny, I saw something recently you posted on IG and wondered if you’re still running or doing the Peloton app. I love the ease of choosing one of their strength, yoga or Pilates workouts (in addition to rides) and also have been using their Outdoor running a lot over the last few years. So not anymore for you?
Also, I went to check out that podcast and laughed out loud when I realized the cardiologist interviewed is my husband’s first cousin, Erin. She’s super smart…and interestingly enough, a marathoner.
Stephanie says
can you share the podcasts you have been listening too. I’m definitely going to listen to the one you posted. If there are others dealing with menopause, I would love to listen to those as well.
Thanks
Mix and Match Mama says
Oh you should listen to The Girlfriend Doctor and Everyday Wellness. They have so many episodes dealing with perimenopause and menopause.