Three Things to Focus on Besides the Number on the Scale

As a health coach and personal trainer, I often hear the same refrain from women navigating menopause and beyond: "I just want to lose weight." While I completely understand the desire to see that number on the scale go down, I want to encourage you to shift your focus to three powerful concepts that can transform your health and well-being: Strength, Power, and Agility. These elements not only contribute to a healthier body but also to a more vibrant life full of vitality and resilience.

Strength: The Foundation of Your Health

When we talk about strength, we’re not just referring to how much weight you can lift; it’s about building a solid foundation for your overall health. Strength training is crucial for women, especially as we age. It helps combat the natural loss of muscle mass that occurs during menopause, supports bone density, and enhances metabolic function.

Imagine how empowering it feels to lift your grocery bags with ease or to play with your grandchildren without feeling fatigued. Strength training improves your ability to perform daily activities, reduces the risk of injury, and can even elevate your mood. So, instead of fixating on the scale, focus on how strong you feel. Set goals related to your strength—like increasing the weight you lift or completing more repetitions—and celebrate those victories! If you're not strength training yet, get started.

Power: The Energy to Live Life Fully

Power is about more than just physical strength; it encompasses your ability to exert force quickly and efficiently. This is particularly important for women in menopause, as it enhances your overall functional fitness, making everyday tasks easier and more enjoyable.

Incorporating power training into your routine—think explosive movements like jumping or sprinting—can improve your agility, coordination, and balance. This not only helps you in physical activities but also boosts your confidence and energy levels. When you focus on building power, you’ll find that you can tackle challenges with a renewed sense of vitality.

Consider incorporating plyometric exercises or high-intensity interval training (HIIT) into your workouts. These activities not only build power but also rev up your metabolism and improve cardiovascular health. The best part? You’ll feel more energetic and capable in all aspects of your life.

Agility: The Key to Aging with Vitality

Agility is about more than just quick movements; it’s about maintaining balance, coordination, and stability as we age. These qualities are crucial for aging well and living life with vitality. As we grow older, our balance and stability can diminish, increasing the risk of falls and injuries. By focusing on agility training, you can enhance your ability to move gracefully and confidently through life. I also will include stability in this category. Building strength in an unstable body just helps us get stronger at our dysfunction. Before we can be functionally strong and agile, we need to be functionally stable. This is what I teach with MELT NeuroStrength moves. We teach your neuromuscular system how to be stable, then we build strength on top of our stable foundation.

Incorporate exercises that challenge your balance—think single-leg stands, lateral movements, or agility drills. These not only improve your physical capabilities but also contribute to your overall sense of well-being. When you feel stable and agile, everyday activities become easier, and you can fully engage in the activities you love.

Moreover, agility training fosters resilience. It teaches your body to respond quickly to changes, whether that’s navigating uneven terrain on a walk or reacting to a sudden movement. This adaptability is essential for maintaining independence and enjoying an active lifestyle as you age. Think of a time when you caught yourself from a fall, this is what agility is all about. One way I teach this is to slow down the eccentric phase of an exercise. If you’re performing a squat or step up, power on the up, but control the lowering phase and come down as slowly as possible.

In Conclusion

While the number on the scale may fluctuate, your strength, power, and agility are what truly define your health journey. Embrace these concepts as you navigate menopause and beyond, and you’ll discover a renewed sense of vitality and resilience.

So, what changes will you make today to focus on building your strength, harnessing your power, and cultivating your agility? Remember, it’s not just about how you look; it’s about how you feel and live your life. Let’s celebrate the incredible women we are and commit to living fully and authentically at every stage of life!

If you’re ready to explore how to integrate these principles into your life, schedule your free Discovery Call today. Together, we can create a personalized plan that empowers you to thrive!