🌸 SPECIAL MOTHER’S DAY GUIDE
This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished.
With this in mind, I’ve put together a Mom’s Day guide that will show you how to give yourself the most luxurious day possible. I’m also including free goodies and extra discounts on my self-care favs so you can pamper yourself without guilt.
Whether you follow it step-by-step or are simply inspired to take a few moments for yourself, believe that you deserve ALL of it! Today and every day. Here’s your 24-hour guide for resting, recharging, and treating yourself like the Queen you are.
Why Plyos Are Essential for Women Over 40
TL; DR (Too Long; Didn't Read)
Plyometric exercises—jumping, bounding, explosive movements—are crucial for women over 40.
They enhance muscle strength, improve bone density, boost metabolism, and increase joint stability, helping you age actively and vibrantly.
In this issue, you’ll find a sample beginner, intermediate, and advanced plyo routine to suit you.
WHY THIS MATTERS
As we age, especially if we are not intentional during perimenopause and menopause, women will naturally experience declines in muscle mass, bone density, and joint stability.
Incorporating plyometric movements into your routine helps combat these age-related changes, making daily activities easier and reducing the risk of injury.
WHAT PLYOS DO FOR YOUR BODY
đź’Ş Muscle Strength and Power: Plyometrics build powerful muscles by targeting type 2B fast-twitch muscle fibers. These are primarily responsible for explosive, powerful movements.
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These muscle fibers are the first to degrade with age, significantly impacting power, strength, and quick reaction times. Plyometric training has an anabolic effect, stimulating muscle growth and enhancing overall muscular strength and power.
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Enhanced proprioception (body awareness) from plyometric movements further supports muscle strength by improving neuromuscular coordination, reducing the risk of falls, and promoting mobility.
🦴 Bone Health: Explosive movements stimulate osteoblasts, the cells responsible for bone formation, thereby enhancing bone strength. This action counters osteoclasts, the cells responsible for breaking down bone.
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During perimenopause and menopause, women experience a shift favoring osteoclast (bone breakdown) activity, leading to decreased bone density and increased osteoporosis risk. By promoting osteoblast activity through plyometric exercises, women can significantly mitigate these effects and maintain stronger, healthier bones.
đź’Ą Metabolism Boost: High-intensity plyometric workouts increase calorie burn during exercise due to their demanding nature, and they continue to elevate metabolism afterward through a process known as Excess Post-exercise Oxygen Consumption (EPOC). This mechanism helps the body recover by replenishing oxygen stores, repairing muscle tissues, and removing metabolic waste, resulting in sustained calorie burning even after the workout has ended.
HOW
Beginner Program (once a week):
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Box or Step Jumps: 2 sets of 5 reps at a moderate height (this will depend on your height)
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Jumping Jacks: 2 sets of 10 reps
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Squat Jumps: 2 sets of 5 reps, focusing on a gentle landing
Intermediate Program (twice a week):
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Box or Step Jumps: 3 sets of 10 reps, moderate height
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Skater Jumps: 3 sets of 10 reps each side
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Squat Jumps: 3 sets of 10 reps, increasing explosiveness
Advanced Program (2-3 times a week):
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High Box Jumps: 4 sets of 8-10 reps at a challenging height
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Skater Jumps with Speed: 4 sets of 15 reps each side
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Tuck Jumps: 4 sets of 8 reps, aiming for maximum height
Increase intensity and reps gradually based on your fitness level and comfort.
NOW
➡️ Ease into It: Begin gently and focus on proper form to prevent injury. This step is everything, and the key is proper form. If you’re unsure, start with the beginner program, even if you have some experience with plyometrics.
➡️ Combine with Strength Training: Incorporate plyometric moves 1-2 times weekly, balanced with strength training. Remember, weightlifting should be the foundation of your fitness program.
➡️ Consistency and Recovery are Key: Regular, moderate plyometric workouts bring sustained health benefits. When you first start, you may notice yourself feeling more tired afterwards, or your muscles, such as your calves, may be unusually sore—this is normal and expected! You might consider giving yourself a lot of recovery time in the first few weeks as your muscles are remodeling and building new type 2b fibers. Slowly graduate up from there. Pinky promise?
What I Recommend
HOW TO SUPPORT MIDLIFE GUT HEALTH CHANGES
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HOW TO GET MORE GREENS IN YOUR DIET
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🌟 Love these recommendations? Find more resources to support your health in midlife in my Health Toolkit!
