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Fortifying Your Future After 40
Ready to fortify after forty?
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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