The benefits of strength training over 50 | How to refuel after a workout with BOMIMO vegan protein powder
Some of you might have been following my new workout regime on my Instagram stories. When I started my course of EMSculpt NEO, it was the perfect opportunity to get back to regular workouts and start strength training again. Caring for our body and keeping active is important at any age but as we approach menopause and head into our postmenopausal years, it becomes even more important! I am fortunate to be small and I am a healthy weight, I acknowledge I don't look my age - currently 56 but I still need to put the effort in to achieve my body goals. And a healthy diet and regular exercise can make a huge difference in managing menopause-related symptoms.
There are 4 main areas of my health I focus on ....
Getting regular physical activity into my day.
Making sure my nutrition is optimal.
Getting enough sleep.
Reducing my stress and looking after my mental health.
Exercise and nutrition have to be as easy and as simple as possible but they need to be effective! I don't want to over-complicate things and spend hours in either the gym or in the kitchen!
This blog post is sponsored by BOMIMO Nutrition.
What is strength training?
There are several different types of exercise, all of which can offer a really good workout, but which combination you choose will depend on your preference and fitness level.
Strength training, also referred to as weight training.
Aerobic or cardiovascular exercises.
Stretching (like Yoga and Pilates).
My personal preference is strength training - there are so many benefits to incorporating regular strength training exercises into your workout routine. And strength training can also include elements of cardio, stretching and balance, so it is a a great all round routine for your entire body and cardiovascular system.
To build strength you are using weights and the resistance created helps to increase muscle, strength and efficiency. It is also possible to do strength training with just bodyweight exercises.
7 reasons why strength training is important for those over 50
Muscle condition - We are all aware that exercise helps with muscle condition, so building strength provides valuable maintenance of your important muscles. From about the age of 30 we start to lose our muscle mass and if we don't do anything to replace it, our muscles will deteriorate resulting in mobility issues. But most importantly as you build muscle and reduce calorie intake then fat begins to melt away. The result is a much more toned definition, with long, lean muscles which look amazing, giving a sculpted, shapely appearance. I love the shape doing regular resistance training gives me! Weight training making you look bulky is just a myth! If you build strength then you can carry on doing the things you love like running around after the grandchildren, gardening, walking or playing tennis!
Bone Density & Strength - This is really good news for postmenopausal women, strength training is the best way to preserve bone density, the stronger your muscles are the less likely you are to get injured, strong muscles protect both your bones and your joints. As we lose our oestrogen so our risk of osteoporosis increases, yes replacing lost oestrogen through HRT is a good thing but maintaining our strength reduces the risk of unexpected falls.
Decreases body fat and speeds up metabolism! Strength training will help to decrease the amount of body fat you have, both internally and externally and maintaining a healthy weight will help prevent many diseases that can appear as we get older. Plus the higher your muscle mass the higher your metabolic rate is - so more muscle means a faster metabolism, helping you burn more calories!
Supports everyday balance, coordination and mobility! If you are strong then your balance and coordination will improve and allow you to lead a more active lifestyle every day. Have you heard of the term Functional Fitness? It is a range of exercises that support your everyday life and includes things such as walking, pushing, pulling, bending, squatting, lunging and core strength. These are the best exercises to combine into an exercise program to look after your long term fitness.
Sense of well-being - The sense of well-being is derived from endorphins released into the bloodstream from exercise. These happy hormones reward the body when we exercise. You know that feeling when you really don't want to do a workout, but do it anyway, and afterwards you feel so much better!
Keep illness at bay - Strength and conditioning help to keep your immune system healthy; this means that we are stronger at defending against illness and bugs that can sometimes plague us.
Better sleep - It is widely accepted that as we age, often less sleep is required. This does not affect everyone in the same way, but if you exercise, then your body is ready for sleep, and many people report waking feeling more refreshed.
Optimum nutrition is important too!
You still need to eat well right!? Yes and as I have explained above if you have strong muscles then your metabolism works much more efficiently but we still need to help it along the way. My days of counting calories are long gone, I just can't be faffed! So I keep my nutrition really simple. I eat little and often, I include fresh fruit and vegetables, I save cake, biscuits and desserts for a special treat, and I make sure I eat a high protein diet. One of the simplest ways of managing my daily diet and avoid weight gain is to swap a meal, usually lunch, for a vegan protein shake and I love the new Vanilla flavour Vegan MenoShake from BOMIMO Nutrition. The BOMIMO MenoShake is also a great way to incorporate a post workout shake for a quick refuel!
How do I keep it all simple though?
By adopting Snackable Workouts! As I have already said, my exercise routine has to be easy. Simple home workouts to build my muscle strength but without spending too long doing it all!
Miss Sherina Balaratnam, Medical Director at the S-Thetics Clinic in Beaconsfield introduced me to Michelle Coates at Anytime Personal Trainer and her concept of snackable workouts has proven to be a big game changer for me. After having EMSculpt NEO on my glutes and abs I needed to work on getting the best results possible and that meant building muscle. I need accountability and a Personal Trainer is a must, but what Michelle offers is affordable, convenient and an excellent way to get the benefits of exercise without spending hours doing it! I now workout with Michelle via Zoom once a week for 30 minutes, she then adds a workout to the app which I can access at any time to do a further 1-2 workouts a week. Michelle will write a simple workout tailored for you, with less risk of injury and suitable for your own fitness levels. No need to make it up or spend hours searching YouTube videos only to find you haven't got the right equipment!
I much prefer to do my workouts at home, I used to have a dedicated space in my log cabin that I had set up as my gym, unfortunately that is now being used as (I hope) a temporary office. But if you need exercise equipment then look at online stores like Mirafit or Amazon. I have a really good selection of free weights, like the HEX Dumbbells and some Kettlebells. But if space isn't an issue then you could invest in a set of Mirafit resistance bands or my next purchase is going to be a Swiss Ball!
Michelle from Anytime Personal Trainer includes a varied range of exercises into my full body workout ... squats, pushups, bicep curls, shoulder presses, tricep kick back, deadlifts, lunges and the plank for example. There are also crunches and russian twists for my core muscles! Michelle can tailor your workout to the exercise equipment you have.
But if I don't feel like doing a formal workout then brisk walking is just as effective and is still a fantastic snackable workout, as is swimming, cycling or yoga.
After a workout I refuel with my BOMIMO MenoShake and always feel energised and ready to get on with my day.
The BOMIMO MenoShake
I have shared this delicious menopause supplement on my blog before, and I have continued to use it for a really easy boost to my nutritional needs. The new BOMIMO Vanilla Vegan Shake is an award winning formula that contains over 30 nutritional ingredients, recommended by experts and designed to boost your Body, Mind and Mojo, especially for women in their 30s, 40s and 50s.
And since I was first introduced to BOMIMO I have been lucky enough to meet the founder and CEO, Samantha Williams and we enjoyed a lovely chat over a coffee in Beaconsfield. Sam is a busy woman on a mission to support women through menopause - she is also a health and fitness fanatic and a menopause coach! Her career started on the trading floors of London and New York, she then built a successful business from her kitchen table and has three children!
The BOMIMO MenoShake has been scientifically formulated to support hormonal balance, and provides a combination of essential vitamins and minerals, plant-based proteins, superfoods, botanicals and herbs - and therefore help to support weight management.
Plus they are delicious! The MenoShake comes in two formulations, there is the original Chocolate Collagen or the new Vegan Vanilla, both are higher in protein.
The Vegan Vanilla is my favourite as it is so tasty and creamy. It is just 60 calories per serving with 9g of protein and keeps my hunger at bay, it also has a pre and probiotic added. It means I don't have to worry about taking loads of different vitamin pills every day! I use it after a workout and as a meal replacement Monday to Friday and my personal preference is to add oat milk so I get a lovely, creamy, thick shake!
Why do you need protein after a workout?
Making sure you refuel properly after a workout is essential, it stimulates muscle protein synthesis, aids your recovery and can enhance future performance too. Try to make sure you have a protein based snack or light meal ideally within 2-3 hours of a workout.
To avoid faster degeneration of joints and muscle mass, exercise is essential. Exercise can help provide the foundation to slow this degeneration and improve your condition in later life.
Eating well is important, so consider feeding your muscles with protein and nutrients and lots of water. The more you can do now, the better you will feel when you need your muscles and strength later on. The first few times you do any exercise, be careful not to overuse muscles. Remember to enjoy yourself because this will ensure that you continue the activity; choose something you love!
To get 15% off at Bomimo Nutrition, use my code FAFMENO15 at checkout!
Diary note ... I will be doing an Instagram Live with Sam from BOMIMO Nutrition on Thursday 4th May at 7 pm!
Let me know in the comments below what your favourite workout is, do you do strength training?
Disclaimer: this blog post has been sponsored by BOMIMO Nutrition. All words and opinions are my own.
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Welcome to Fifty & Fab, a lifestyle blog to inspire you. I am a blogger with a passion for writing about health, menopause, fitness, beauty and style with a focus on the over 50's.
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Hi, I’m Michelle and my blog Fifty & Fab is all about my journey into and through my 50s. I started this blog in 2016 with the purpose of helping other women at this stage of life. I’m delighted that my blog has grown to over 13k visitors per month. Visit my Work with Me page and request my Media Kit for details of product reviews, blogging services and social media content creation.
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