Tired of Searching “Fitness Clubs Near Me”? I Totally Got You Girl
Listen up my GenX friend, are you tired of searching for “fitness clubs near me” but never step inside a gym to get started? Then STOP. YOUR. SCROLL. Why? Because we need to have a chat about this whole fitness thing. You’re not getting any younger, and while I fully support embracing the leggings life, there's a point where you gotta get up and move your ass.
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If you do nothing else for your fitness, get out and walk for 30 minutes a day. Your body and your mental health will thank you.
Let's kick things off with something so basic, it's almost insulting: walking. All you need is 30 minutes a day. I know, I know you more than likely have your Apple Watch that tells you how many steps you are getting each day. But do you look at it. Nope? Good…cuz I don’t care how many steps you get, I want you to have a mindful, set time aside for you, walk. While getting 10,000 steps a day is what every Joe Blow tells you to get, I’m telling you to have a deliberate half-hour where you put one foot in front of the other with some actual purpose. Think of it as a moving meditation, except instead of finding inner peace, you're just trying to outpace that inner voice that's telling you to get the ice cream. I mean, who has time to track that shit anyway?
Why bother with just a leisurely walk, you ask? Well, for one, it gets you the hell outside. Remember the sun? That big, yellow thing? It's good for you despite what the “experts” have been spouting for the last couple of decades. And breathing in the fresh air is good for the soul (unless you live in Fairbanks, Alaska right now and have allergies where the pollen counts are off the charts this year…oh wait, that’s me). Plus, it lowers cortisol (thanks for elevating THAT menopause) and it’s gentle on our joints, which, let's be honest, sound like a rusty swing set some mornings. And get this, it can actually make you feel better in your damn head. Less stressed = a little less likely to snap at your hubby for leaving his shoes in the middle of the floor. Winning!
That daily 30-minute walk isn't just about fitting into those Calvin Kleins you saved from high school. Nope, it's a sneaky ninja move against that hormonal bitch, cortisol. For us GenX women, navigating the peri/menopausal/post-menopausal jungle can feel like you are constantly being chased by a sabertooth tiger made of stress. Walking acts like a surprisingly effective tranquilizer dart for that beast.
Regular, moderate-intensity exercise, like a brisk walk, helps regulate your body's stress response system in two ways.
It encourages a temporary rise in cortisol, yes, but this is quickly followed by a return to baseline, and over time, it can actually lower our overall resting cortisol levels.
Think of it as teaching your body that not every little thing (like your husbands eye-roll) is a five-alarm fire, leading to a calmer internal you and maybe, just maybe, fewer moments where you feel like you're about to spontaneously combust.
Start by walking 30 minutes a day, 3 times per week to get your habit started. Once you have that down, work your way up to everyday. I love walking first thing in the morning before the rest of the world wakes up. The best part about living in Fairbanks this time of year…the sun is barely sets and within the next couple of weeks it won’t go down at all. When I crawl out of bed at 4:15am, it is light enough now to get outside without reflective clothing! If you live in a northern latitude, get out as soon as the sun starts coming up. First light in your eyes (without sunglasses) is a natural way to reset your circadian rhythm too! (Hmmm…twice mentioning sunshine benefits, I see a blog about that in your future).
Now, let's get to the part that makes most of us clutch our pearls: strength training. Yes, lifting weights . I can practically hear you whining, "But I don't wanna look like some Ah-nold!". Girl the chances of you accidentally looking like Arnold in Conan are about as high as finding a decent pair of jeans that fit perfectly on the first try. It ain't gonna happen….at least not without steroids (and it didn’t for Arnold either).
Iron is your best friend, friend. And NO you won’t end up looking like Ah-hold. Even he didn’t look like that without the help of steroids.
Here's the truth: as you slide into your 50’s and beyond, you start losing muscle. And that's a problem sister. Muscle isn't just for looking buff in your vintage band tees (though, you do totally still rock those). It helps you stay strong, keeps you from falling and breaking a hip while reaching for the top shelf (because adulting is dangerous), and get this – it burns more calories even when you're just sitting on your ass watching reruns of Friends. Yes, you heard me right. It's like getting paid to do nothing.
Now, I’m not talking about spending hours in a sweaty gym filled with the Y & Z’s taking more selfies than doing reps. I’m talking about incorporating some basic moves a few times a week. Squats (because who wants a saggy butt?) and lunges (because we gotta look good walking away!) with some dumbbells and some push-ups…and no one gives a shit if they're on your knees. You'll be surprised how quickly you start feeling less like Gumby and more like the badass you actually are.
Just me about to take a pair of 70# Kettlebells for a 150 yard stroll.
Gaining muscle isn't just about looking like you can arm-wrestle a bear and win (though, wouldn't that be a story?). For you, a GenX womes navigating the hormone hurricane of perimenopause, building and maintaining muscle mass is like adding sturdy anchors to a rocking boat. Muscle tissue plays a significant role in hormone regulation. It acts as an endocrine organ, releasing myokines – signaling molecules that have beneficial effects throughout the body, including influencing insulin sensitivity (insulin resistance leads to that unhealthy belly fat) and potentially impacting the balance of estrogen and other hormones. As estrogen levels decline, maintaining muscle mass becomes even more crucial for metabolic health and overall well-being, helping to counteract some of the less delightful hormonal shifts we experience. Take a look at last weeks From Girls Gone Wild to Estrogen Gone Wild blog post for why maintaining muscle is important in alcohol metabolization. Think of those muscles as little hormone helpers, working quietly in the background to keep things a bit more even-keeled amidst the hormonal chaos.
Look, life is a shit show sometimes. You’re juggling your career, your family, your aging parents, and the constant existential dread of "Did I leave the stove on?" But taking a little time for yourself to move your body isn't selfish; at this stage in your life it's essential. It's about investing in the long game so you can keep kicking ass for years to come.
Are you feeling like you wouldn't know a dumbbell from a doorknob? I totally got you! I offer online training that's designed for us glorious GenX women who need a little guidance without the pressure of some overly enthusiastic, twenty-something fitness influencer in booty shorts and mini sports bra that has less material than a bikini. I get you. I AM you, just with years of experience of picking things up and putting them down.
So…if you're ready to ditch dead-end “fitness clubs near me” Google searches, not knowing what to do and start feeling like the strong, capable woman you damn well are, then come train with me online. Click the link below and let's get started. It's time to stop just surviving and start thriving. And maybe, just maybe, you can still fit into those old concert tees WHILE looking and feeling buff!
Let's do this, my badass GenX friend. Your body (and your sanity) will thank you.
