A love note to women.

I want so much for you. I want you to live your best lives now and, as you do so, prepare yourselves for the future. It is often acknowledged we want long lives, yes, but we want long, healthy, active, productive lives – not simply logging sedentary days, months and years.

For decades it has been my life’s work to share – and model – the gifts of health and fitness.  Over the years, trends have come and gone. I have gone through periods of focused cycling or focused Yoga or focused group classes. Now, I am finding the current trend to be both challenging and meaningful.

Here I want to share with you a few insights and suggestions and hope that you will make wise choices for yourselves.

 The intensity and amount of what is now recommended is daunting yet should at least be acknowledged and attempted as much as possible.  Yes, there are always roadblocks – but usually there are detours around them!

In recent years I have learned a great deal from prominent podcasters and writers such as Andrew Huberman,  Andy Galpin, Rich Roll and Peter Attia.  Lately I have been avidly following Dr. Gabrielle Lyon, Stacy Simms and others emphasizing womens’ health and longevity.  (This recent visit of Dr. Lyon with Dr. Vonda Wright is powerful!  https://www.youtube.com/watch?v=5Kd1c-RNlss )

Stories are legion of seniors who simply fade away from frailty. Though we know to fear diseases that can kill us, we sometimes overlook the importance of muscle and bone health, the need to challenge our cardiovascular systems, the significance of balance, and the overarching ‘dynamic duo’ of mobility and stability.

A quick summary of what benefits us most is easy; doing it is not. Worth it? Yes.

.adequate, quality sleep

.nutrition that checks the boxes of needed nutrients, protein & hydration

.aerobic exercise: several days per week (minimum 180 minutes) of Z2 training as well as 2 bouts of high intensity interval training blocks

.strength training – resistance work starting with light weights, bands and body weight and progressing to lifting heavy!

.mobility and stability work can be an add-on as often it is included with some of the above yet in my mind there is nothing better than a good Yin practice coupled with a slower Vinyasa flow.

And about Yoga – though I agree with some that Yoga alone is not enough to give us optimal health and strength, the practice offers far more than physical benefits and is an excellent way to complete our self care.

“Take your good fortune and

lift your life to its highest calling.

Understand that the right to choose

Your own path is a sacred privilege.

Use it.

Dwell in possibility.”

Oprah Winfrey