Latest / Life Rescue with Lisa Dwoskin / Fitness Is The Key to Life: Build Muscle, Burn Fat & Live Longer/ Life Rescue
Transcript
- Lisa Dwoskin: We are back, Life Rescue Podcast. Thank you all for joining me. I'm in my workout outfit today. I got my abs coming out here. So today's episode is about getting fit after 50. Yes. So now that I'm 35, I want to advise all of you women out there who are over 50 on how to look like you're 35. And I am really 55 and I have no shame telling my age because I feel that I look great, I feel great, and I am the best version of myself. So the definitely this podcast is going to help all of you women out there who are going through menopause, went through menopause, perimenopause. Between the ages of let's say 40 and 60, and you can have abs, have muscles, and be in the best shape of your life over 50, over 40, over 60. However old you are, it doesn't matter. It matters what you are doing right now in your life to stay consistent with your goals, okay. So it's not about luck. I'm jumping right into this one. Breathe in. Beautiful positive energy. Yes, raise that energetic vibe. Get rid of negative energy. Get rid of negative people. Stay positive as much as you can. And I'm going to give you so many ways that you can become a healthier, happier, and more positive person that looks better, feels better, has more confidence. And is stronger not only physically but mentally and spiritually as well. Okay, so we're jumping right into this. People ask me all the time, are you in the gym three hours a day, six hours a day? And then if I say no, ⁓ well, you're lucky, it's genetics. No, it's not at all. Because I actually got my dad's genetics. My mom has the long torso, skinny legs. Very tall. I'm very tall, but my dad has a more solid legs, muscular legs, bigger booty. I got that side of the family. So it's been work my whole life. I've been working at looking better, feeling better, and being stronger. So it is not about luck. It is not about genetics. It's not about spending three to six hours a day in the gym. No. It is not magic. Here's my first quote. It's not spending all the days in the gym. It's learning what works for your body, especially as you get older and wiser. And it's all about being consistent. Okay. Fitness isn't about doing more. It's about doing what works better. And this is so important. Especially for you women out there. My audience is a lot of women over the ages of 35. I do train a couple of 20-year-olds, 30-year-olds, 80-year-olds, but the majority of my clients are between the age of 35 and 65. So what I tell them is the older you get, and once you start going through menopause and your hormones change. You have to approach it differently. So when I was in my twenties, you know the theory. Do more cardio, eat less, and you're going to look better. Okay, that worked when you're in your 20s, even early 30s, but the older you get, that actually hurts you. It doesn't help you. Do not do more cardio. You have to actually do a little bit less cardio. So let me explain that before I jump into the next thing. So I've been cardio obsessive my whole life. And I just love cardio because it helps me mentally and spiritually. I love to walk. I can walk for hours a day. I love to spin. And running never really was my thing. I did it short time. It was too stressful on my body. But like aerobics and stairmaster and the step mill. Anything I can do that was hardcore cardio felt great for my mind and my spirit, but it wasn't really helping my body so much the older I got because I would have more pain with the high impact hard cardio. So now I said this in another episode. I have a Fitbit, I love it. I walk 10,000 or more steps a day, at least I try. And if if I if I'm too hot to go outside or it's raining, I get on the bike, I do the treadmill, I have a stair mount a step mill here, and I don't go on the highest level, killing myself, sweating where I can't even walk. No, I do it to where it feels good for my mind, for my body, and my spirit. But I have upped the weight lifting because when you start aging. And you go through menopause, you lose muscle. We're gonna jump into that in a minute, but I have increased my workouts with weights with my Pilates machine, which I'm sitting on right now, with my hot yoga. Anything that utilizes your body weight or lifting weights is essential for women over the age of 35, even that young, 35. Okay. At this stage of my life, I learned that working out smarter is just as important as working out harder. Now, when I say working out harder, I don't mean lifting heavier. I can't lift heavier. I have a couple of disc issues, I've been having neck issues, you know. The older we get, the more pain that starts coming out. So instead of lifting heavier, I'm upping my reps. So if I'm doing 10 pound dumbbells, then instead of doing 15 reps, I'll do 20 or 25 reps instead of increasing to 15 pounds and then hurting my neck and shoulders, I just go up in the reps and I'll talk about that. So well, let's talk about that right now. Training different muscle groups, listening to your body is the most important thing. I don't lift the heaviest, this is what I wrote down, weights in the gym. I lift moderately. I focus on form. I'm using higher ups, like I said. My goal isn't to prove how much I can lift and how strong I am. My goal is to build and maintain my muscle strength and longevity for my body to feel better, look better, and to live longer because. It's so important for women and men over the age of thirty-five, forty to have good muscular definition, muscular strength to hold your body, to carry things around, to be able to bend down and pick up things. You don't want to have weak little legs and arms, and you can't even carry yourself upstairs or carry a package. You need to build your muscular strength. Your core is so important, like what I was showing. Now, my I don't store as much fat in my belly and core as I do in my hips and glutes and thighs. So I've always had a small waist and it's been easier, but I do so much core work because the core stabilizes your back. I work on my posture, which helps in everyday life. So people are asking me always like, wow, how do you stand so tall and straight? Your posture is beautiful. I'm consciously thinking about it all the time. Consciously and consistently thinking about my posture. Hold the belly in, suck it in, support your back, shoulders back, chest out. Walk with like a book on your head and walk up and down or wear one of those shoulder braces that pull your shoulders back because posture is everything. The minute you start doing this and you get older and you're like, ⁓ you know, that's not good because you're going to have more back pain, you're going to look terrible, you're going to feel terrible. So raise that energetic vibe. Yes, stay up here. Keep your posture up here, shoulders back. When you walk into a room, say, I'm here. You have to stand tall, show who you are. Posture is everything, not only for longevity of life and taking care of your body, but presenting yourself as an empowered human. I'm an empowered woman. So I like to stand tall and proud and feel confident. Okay, so that's about the weight training. I already talked about doing a little less cardio. I used to do so much cardio that I was burning through my muscle, making myself exhausted, and it's just not good. Now I do my 10,000 steps a day. That's all the cardio I've been doing. And I actually just measured my body fat yesterday, which I'm gonna get to. And it's better than ever. And I'm not even doing anything but walking. So that's something really to think about. You ladies out there who are cardio obsessive the way I used to be, let up a little bit on the cardio. I don't mean don't do cardio. Cardio is important, but weight training is more important or just as important. As the cardio. Okay, now I understand it. Hot yoga. I am obsessed with hot yoga. Some people hate hot yoga. You don't have to do it hot. You can do regular yoga. But let me just tell you the benefits I get from hot yoga. The stretching is so much deeper because you're in the heat, and heat is good for the muscles to help them relax. It releases tension, so much tension. But you could do that without hot yoga also. Helps your body to feel more relaxed, gives your mind a break, helps you to feel grounded. Hot yoga is my drug of choice. I leave feeling like my body has been reset. My mind is giving me permission to slow down, be still. And allow the healing in my mind, my body, and my spirit. And that is so important. I love hot yoga. So try it. You never know. You might love it, you might not. Hydration, V O L five two E. Let me take a sip of water. We just got in glass bottles. So go check it out on Instagram, B O L five two eight Hertz. I'm sharing links everywhere and videos. Hydration is huge. You have to stay hydrated. This water also helps your immune system, lifts you up, brings positive energy, peace, love, and light. Everything I'm talking about. So talking about water correlates with exercise. Exercise helps with your mental health. Move your body. Get your body moving. Get outside. Nature. I say this in every single podcast that I'm talking about fitness. It is so important to move your body for mental clarity, confidence, stress relief, energy, determination, a sense of accomplishment. When you work out every day and you're consistent and you're dedicated and you see changes, it makes you feel better. It raises the endorphins. It puts you in a better mood. It raises your energetic vibe up here, helps you to look better, feel better, live longer. Everybody should be exercising every single day, even if it's getting out the door and walking around the block, jumping up and down, turn on the radio, do some dancing, move your body. I don't just exercise because I want to look better. I exercise because I want to feel better. My body benefits, but so does my mind and my spirit. It is the key to life. That is my definition. When people ask me, what is the key to life? Exercise, because exercise brings you the peace, the happiness, the joy, the confidence. It's so amazing to move your body and feel better, look better, live longer. Okay, let's talk about the next thing. Protein. Those ladies who are watching my podcast, I'm always talking. About protein. Protein builds lean muscle. Lean muscle burns more fat on a daily basis at rest on your body, and it causes you to be healthier, live longer. The more lean muscle you have on your body, the better you feel, the better you look, the more fat you burn, the healthier you will be. Take your body weight and like okay my body weight is like a hundred and forty four is about I go between one forty two and one forty five. I'm five ten. I'm very tall I have muscle mass so I don't care about what the scale says. I mean if it goes up to like one fifty or over I care. But I don't obsess over the scale. So I care more about my body fat which we're gonna talk about in a minute. But My body weight's 144, so protein. I try to hit 144 grams of protein a day. That's a lot. But guess what? I'm hitting at least 135 to 145 grams of protein every single day. And why? Because I'm consciously aware that every meal that goes in my body breakfast, lunch, dinner, two snacks. Has 25 to 35 grams of protein. I have become obsessive with it. I talk to Chad GBT every single day to count my macros, which I've never done in my entire life because I love it. It's a challenge. It makes me happy that I hit my goals and I stay on track. And I have consistently stayed on track since I've been doing this for the past 10 months. Because menopause gut to me, I gained eight to ten pounds, which I never thought I would. Thank God I lost them and I've kept them off because I'm tracking my calories, my protein, my carbs, my fat, and I'm getting my 10,000 steps in a day, and I'm consistently weight training, and that's what I want you all to do. Supporting your muscle, eating enough protein. Don't starve your body, fuel your body, have enough energy to train so that you can live your life. I don't believe in starving my body to get lean. I want to feel strong, energized, healthy. Food is fuel, protein is something I prioritize every single day. And yes, there's days I don't eat enough. And guess what happens? I get a really bad headache and I get nauseous and I'm not very fun to be around. because I kind of feel miserable. I don't become mean or well, I do have a hangry face also, but I try to keep it within and not project it to everyone around me the way I used to. But I can tell you that when I don't eat enough calories and I am weight training and doing my 10,000 steps, I get a headache and nausea and it feels awful. So I have to be consciously aware to get into my calories Get enough calories every single day to fuel my body. Stop thinking less is more because it's not. It's not better. The goal isn't to eat as little as possible. The goal is to give your body what it needs to function, move, recover, and thrive. I love that. Make sure you're getting enough calories. If you have questions about calories, shoot me a message. Text me, call me 754-222-4413. I'll answer your questions free of charge. Just count your calories, count your protein, watch the fat, eat enough fat, healthy fats, but definitely watch that you're not starving your body. Okay, working out and eating is only part of the equation. Recovery is where the body adapts. This is huge. Sleep. Okay, so I have this Fitbit and it's calculating my sleep. And my sleep is not that great, especially now because we have a four month old puppy. And I am I wake up a lot to let the puppy out. And so I take naps now because sleep is essential. It is the most important thing. For stress, for cortisol levels, which when the cortisol levels go up, which is a stress hormone, then you gain weight, you're miserable, you're unhappy. So sleep is essential. Make it a priority. I'm going to bed at 10 o'clock at night, every night, no matter what. I have to try to be in bed at 10 because I'm waking up early, 6 or 6 30. So definitely sleep is very important. If your body is telling you something hurts, you need to listen. So that's the next thing. Stop moving, stop working out, stop pushing yourself if you're hurting, which I've been hurting a lot lately. Like I told you in my neck, shoulders, it's coming from my back injury from the two herniated discs. So what am I doing? I'm slowing down on the weight training. Going lower in the weights, higher in the reps, and doing more hot yoga and being careful of how I'm moving my body. I'm not going to say, okay, I'm in pain, so let me work out harder. Maybe in my twenties I would have done that. Now in my 50s, I can because I don't want to be suffering every day. So be wise. Pain does not always mean push through. It means be aware. Okay, I want to touch on a couple more things. Body fat. Body fat versus a number on the scale. Body fat is much more important than your weight because muscle weighs more than fat. Weight f fluctuates with your salt intake, your hormones, your water. I go to GNC here in Florida and I get on a machine called the In Body Machine. I put my thumbs on, it's like an electrode that goes through your body, tells you your weight, your body fat, your mass body fat, your lean mass body fat, your water retention, and also your BMI. It's amazing and it breaks down every part of your body, how much fat you're storing in your upper body, your lower body, your core, your visceral fat. It's amazing. Go find an in-body machine. Get your body fat measured. If you have questions, I'm not going to go over it in detail. Body fat is more important than the weight on the scale. So go check out your body fat. And if you have any questions, message me or text me. Body, how much of my body is muscle? How much is fat? It's definitely good to know. I'm not gonna elaborate more on that. I already talked about tracking macros, so important. It's not obsessing. Some people are like, ⁓ my god, you're tracking your macros, you're so obsessed. No, I'm not obsessed. I care about the way I look, the way I feel, and my health and my longevity of life. I wanna track my macros. It's about awareness. So do it. I highly suggest you do it. I have All my clients talking into Chat GBT because all you have to do is say what you eat throughout the day, and then Chat GBT breaks it down and tells you every meal how many calories and all your macros throughout the day, and it's just amazing. So try it. I already talked about meditation on my last podcast, but I'm gonna touch on it very briefly. Breath work, breathe in, beautiful positive energy. Exhale out negative energy. When you breathe, you're bringing stillness, peace, love, light to your body, to your mind, to your spirit. It lowers your cortisol levels, which is a stress hormone. It helps you get through your day. It helps you to regulate your nervous system, which in turn helps you to regulate your weight, your body fat. When you are more peaceful and more relaxed, you sleep better, you feel better, and you're going to look better. So definitely don't forget to breathe. I know it sounds so silly, but people forget to breathe. Breathe, breathe in. Breathe out. And when I do it like that, some of my clients are like, That sounds weird. I don't care how it sounds. If I'm not exhaling like If I don't exhale that forcefully and that long of an exhalation, I don't feel that peaceful state of being. Don't forget to breathe, it's so important. Okay, so I'm going to end with a few things. There is no magic pill. Well now there is a magic shot that everybody's taking. But guess what? Even the people taking peptides. And GLPs, which I'm not against. I'm for much more than I used to be. Even the people that are taking them, if you're not consistent with your protein, your macros, your workouts, your calories, it will not work. There is no magic pill. You might lose weight, but you're gonna lose all your muscle and your face is gonna be sunken in. You're gonna look 10 years older, and you don't want to do that. So if you're taking GLP, if you're taking peptides, you still have to work out. Be consistent, be patient, be disciplined, take care of yourself, move your body, get your sleep, lower your cortisol levels, watch your calories. All of it goes hand in hand. So to end This podcast on exercise, diet, feeling good, raising the energetic vibes, getting the abs, staying fit no matter what age you are. Me, myself, and I. I don't work out because I hate my body. I work out because I love my body enough to take care of it. I love my mind. I love my body. I love my soul. I love the way exercise makes me feel. I love the way breathing deeply exhaling fully makes me feel. I love the way hot yoga makes me feel. I live for exercise movement. I love it because it is my drug of choice. Exercise is not a punishment for what I ate or drank. Exercise is an investment in the life you want to live. And yes, I drink alcohol too. I love wine. I don't drink it in excess, but I love a couple glasses with dinner. I love to drink wine, but I keep it too moder moderately. I balance everything. And if I know I'm gonna drink wine, I don't eat as many carbs. I like to enjoy life. Everything is about a balance. So I'm going to end with this. Breathe in, raise your energetic vibe, yes. No, that's not what I'm I'm ending with. But that is true. Breathe. Exhale. I truly believe exercise is the key to life. It helps us to live longer, to feel stronger, yes, to think clearer, to manage stress, to enjoy our lives more. You don't have to be perfect. None of us are perfect. You don't have to start with two hours working out. No, and don't end with a two-hour workout. Start where you are. Move your body. Feed it good, whole, nutritious foods. Rest, sleep, listen to your body, and keep showing up every single day for you. No one else for you. Trust me when I tell you, exercise will help you to live longer, to feel better, to look better, and to just be a happier person. So I hope you enjoyed this podcast as much as I did. And don't forget, get up, get moving, get dancing, raise your energetic vibe, no matter what is going on in your life. No matter if you're suffering, if you're feeling dark, if you're going through depression, try to just stand up, throw your arms up above your head, shake, do a turn, and then sit back down because it will make you feel better. Movement, exercise is the key to life. And I want to hear from all of you. Share this video, please, with someone who needs it, like it. Comment on it. Ask me a question. Reach out to me. Follow me on Instagram, Facebook, LinkedIn, TikTok, Life Rescue with Lisa. Have a beautiful and blessed day. Get out, get moving, and I will see you next time. Bye.