Mini Pause #11: Speeding Up & Going Hard: Zone 6 Training Benefits
Note: In the Mini Pause #10 email, some new formatting got the best of us and a few essential links were missed. Here’s the polar heart rate monitor I mentioned. And all [*] reference links are now fully functional in the web edition. Speed Up Your Cardio: Why Zone 6 Training (Yes, Sprinting!) is Essential to Your […]
Mini Pause #10: How to Grow Muscles Without Lifting Heavier
Injury Prevention, Part 2 TL,DR (too long, didn’t read) In last week’s Mini Pause #9, I talked about ways you can maximize muscle growth and simultaneously prevent injury. Today’s issue continues to explore how to maximize muscle growth without lifting heavier. Full range of motion—defined as your range of motion that is not restricted and is […]
Mini Pause #9: Focus on Muscle Movement Patterns to Avoid Injury
How to Prevent Injury While Lifting Weights TL,DR (too long, didn’t read) Injury prevention and muscle hypertrophy science surprisingly have a lot in common. Most of us are leaving the most effective parts of our weightlifting regimen on the table and losing out on potential progress while simultaneously setting ourselves up for injury. Doing sport-specific […]
Air Quality: The Silent Guardian of Your Sleep and Hormonal Health
As women, particularly those of us over 40, we’re often vigilant about our diet, exercise, and mental well-being. Yet, there’s a silent factor significantly impacting our health that deserves our attention: the quality of the air we breathe, especially at night. The Links Between Air Quality, Sleep, and Hormonal Balance Air Quality and Sleep The […]
Mini Pause #8: Make the Change to Zone 2 Cardio Training
Zone 2 Training for Energy Heart Health & Metabolic Flexibility TL,DR (too long, didn’t read) Much ado has been made about the ideal zones for training. But, as usual, there’s often a gap in evidence to demonstrably show that these sweeping recommendations are also appropriate for women in perimenopause and menopause. Estrogen, our metabolic superheroine, […]
Mini Pause #7: Great Skin Health Inside & Out
How to Make Your Skin Health a Priority–One Habit at a Time TL,DR (too long, didn’t read) We lose collagen and elastin at a rate of one percent per year, and over time, we often see more wrinkles, poor elasticity, and decreased hydration of the skin. Supplementation and a proper skincare routine can help to […]