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Strong, Energized & Thriving: Why Women Over 40 Need Protein & Heavy Lifting

As we navigate through perimenopause, our bodies change in ways that can feel frustrating—but here’s the good news: you have more control than you think! One of the most powerful tools in your arsenal? Protein and heavy lifting. The Science: Why Protein & Lifting Heavy Matter One of the biggest shifts that happens during perimenopause and menopause is muscle protein synthesis slows down. What does that mean? Your body isn’t as efficient at building and maintaining muscle, which can lead to a slower metabolism, increased fat storage (especially around the belly), and loss of strength. But here’s the fix: more protein and resistance training. How Much Protein Do You Actually Need? Most women aren’t getting enough! Studies show that women over 40 benefit from 30-40g of protein per meal to support muscle retention, fat loss, and recovery. Instead of the old-school “eat less, move more” advice, focus on fueling your body properly to get stronger, not smaller. To figure out your daily pr...
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Transforming Your Pregnancy Fitness: 6 Strength Training Exercises You Need to Know



Pregnancy is a transformative journey that brings immense joy and excitement, but it also comes with its own set of challenges. As an expecting mom, taking care of your physical health is crucial for a smooth pregnancy, easier labor, and a faster postpartum recovery. That's where the power of strength training exercises comes into play.



At Transformation Nation, we believe in empowering moms-to-be with safe and effective fitness strategies. Today, we're sharing 10 strength training exercises that can benefit you during pregnancy, helping you build strength, maintain proper posture, and prepare your body for the journey ahead.

  1. Squats: Building lower body strength and improving flexibility, squats help prepare your muscles for the demands of labor and delivery.
  2.  Lunges: Strengthening your legs, glutes, and core, lunges improve balance and stability, which are essential during pregnancy.
  3.  Deadlifts: Focusing on your back and core muscles, deadlifts enhance overall strength and stability, supporting your changing body.
  4.  Rows or Lat Pull-Downs: Strengthening your upper body, these exercises improve posture and help alleviate common discomforts associated with pregnancy.
  5.  CBBP (Core Breathing Belly Pump®): An effective core exercise, CBBP helps prevent pregnancy-related injuries like pelvic floor dysfunction, diastasis recti, and lower back pain.
  6.  Incline Walking: Working your glutes and quadriceps, walking on an incline provides a low-impact cardio workout while engaging major muscle groups.


Remember, it's always important to move your body mindfully.  Here are some general guidelines to follow:

  • Listen to Your Body: Pay attention to any pain or discomfort and modify or stop exercises accordingly.
  • Consult a Specialist: Before starting any new exercise program, consult with a pregnancy corrective exercise specialist!  You can book a no cost consultation with me HERE!
  • Stay Hydrated: Drink plenty of water before, during, and after your workouts to stay well hydrated.
  • Remember that every pregnancy is unique, and what works for one person may not work for another. It's crucial to honor your body's needs and adjust your routine accordingly.

 

Check out more information on our memberships and progams at Transformation Nation!   Let's work together to strengthen your path to parenthood.

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Location: New York, NY, USA

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