Fortifying Your Future After 40
Ready to fortify after forty?
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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