Strength, Power, & Flexibility

Everyone has the right to defend themselves. But you can’t defend yourself if you don’t have the skills you need to protect yourself. Learning the appropriate skills does take time, practice, and commitment. Lots of time and commitment, so much that it can be overwhelming. I get that. Been there, done that.

However, rather than being overwhelmed, embrace the challenge and start with baby steps. The key to being able to protect and defend yourself is through strength, power, and flexibility. Let’s start with strength, and we’ll address power and flexibility in future posts.

A strong body is a healthy body, and an attractive one as well. Who doesn’t love the look of sleek, toned muscles? The challenge is how to develop them, especially as we get older. There’s so much information regarding the fitness industry and how to stay fit and healthy. You know, go to the gym, go running, lift weights, do squats, etc. I don’t know about you, but I’m allergic to running and the thought of going to a gym makes me break out in hives. There’s a much simpler and more palatable way to get strong muscles, and you can do it every day in the privacy of your own home.

It does include resistance training, but I’m not talking about lifting heavy weights that can tear your muscles and damage your joints. Instead, use lighter weights. I always recommend starting out with 2 pound weights and gradually increasing to 5 pounds as you get stronger. The secret is to use less weights and move slowly and mindfully through each repetition, using the mind-body connection to help you get stronger and build muscle fibers, giving you that tone, sleek look.

For example, start with a few bicep curls. Imagine the shape of your biceps. Then slowly begin to do a bicep curl while exhaling, and imagine the shape of your bicep changing as it contracts. Pause, inhale, and slowly reverse the process as you return to your starting position. Trust me, after doing 10 repetitions, you’ll feel it.

Moving slowly gives your body the opportunity to recruit more muse fibers as well as the nerve endings that innervate them, leading to better results in less time, without the risk of injuries. Remember to work smarter, not harder. Your body will thank you for it, and you’ll love the way you look!

For more tips, check out previous post:

For more information, check out my book “Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond”

fit tips, joint health, light weights, mind body connection, mindfulness, muscle strength, muscle tone, resistance, strength, strengthening