Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

A 10-minute foam rolling series for the upper body for women over 40. Let’s foam roll you to better posture.

This routine is a MUST for anyone who sits for prolonged amounts of time, throughout the day.

Whether it’s in front of a computer, commuting to and from work, or if you drive for your job you need to work on getting movement back to your upper body, your thoracic spine.

Tightness in this area can lead to shoulder and neck pain, which are pains to live with and can be workout buzzkills.

And… if you want to work your posture, or if you already have some discomfort in shoulders or neck, this little 10-minute workout is a gem for you as well.

I made this series quick, so you can easily implement it into your day, and also added two of my favourite mobility drills to warm up the upper back at the beginning.

⁣Have fun!

TOOLS NEEDED

roller

THE WORKOUT

1. 4 point spinal warm up
2. T-spine rotations
3. T-spine rolls
4. T-spine pulses
5. Bridge with T-spine compressions
6. Shoulder blade rolls
7. Other shoulder
8. Pec stretch
9. Upper back stretch

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Inner Thigh & Outer Hip Strength Workout for Women Over 40 DAY 4

Inner Thigh & Outer Hip Strength Workout for Women Over 40 DAY 4

Inner & Outer Hip Strength Workout for Women Over 40

Train the inner thighs and outer hips with this strength workout for women over 40.

Day 4 Workout of the Booty Love Challenge

Start Day 1 Here.

This workout is broken into 3 different parts: dumbbell series, standing series, and chair series.

And all with one goal in mind: strength the inner thigh muscles and the outer hips.

Make sure to check in with a comment below after you’re done! I would love to know what you thought.

TOOLS NEEDED

a pair of moderate or heavy dumbbells, booty band & a chair

THE WORKOUT

1. Side lunge
2. Other side
2 x30sec

3. Plie squat
2 x 30sec
⁣Now do it all again

4. Standing leg abduction
5. Pulses
6. Circles – forwards
7. Fire hydrants
8. Pulses
9. Bent knee circle backward
1 x 30sec

— DO SERIES WITH OTHER LEG

10. Seated banded hip abductions – leaning back
11. Leaning upright
12. Leaning forward
1 x 30 reps

13. Iso hold inner thigh lifts with bottom leg addiction
Pyramid 5 – 10 – 15 – 20

14. Side-lying leg addiction x30 reps

— DO SERIES WITH OTHER LEG

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Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout for Women Over 40

This is the perfect home workout. I even recorded this one in MY living room to prove to ya that this is a great home workout.

You only need your body weight and a chair (if you are a beginner).

This workout will get the heart rate up, while also building the strength in your lower & upper body and your core.

It’s a total body soon-to-be-a-fave-of-yours workout.

I also explain how to tone down any of the moves if you are a beginner, or if you have shoulder, knee or low back pain.

I have you covered. Trainer’s promise 💋

And… please stick to the very end of this workout. I lead you through an extended total body stretch that you are going to love too!

TOOLS NEEDED

a chair if you are beginner, bathrobe tie or a necktie to use as a stretch tie at the end

THE WORKOUT

1. Chest to ground burpees (or use the chair, or 
    do my universal burpee sub-in move – don’t
    worry I show you!)
2. Press-ups
3. Squats with arms up
4. Mountain climbers (or use chair)
5. Alt lunges (or perform a bridge)

1 x 20sec
1 x 30sec
1 x 40sec
1 x 30sec
1 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Best Exercises For Menopause

Best Exercises For Menopause

Best Exercises for Menopause

 

Best Exercises for Menopause

What’s happening to our bones and muscles during peri and menopause

  • On average a woman will lose about 10% bone mass while in menopause.
  • Doctor’s used to chalk this up to a decline in estrogen levels. You see estrogen helps preserve calcium in the the body, which in turn prevents bones breakdown. However, newer research is now recognizing that there is more to play than just our hormones.
  • We start to lose a percentage of our muscle mass and strength in our 40’s, and that picks up speed when we get into our 50’s.
  • Low estrogen levels can correspond with low serotonin levels (an important neurotransmitter which regulates mood and pain receptors), which can contribute to generalized aches and pain.

How to kick menopause in the a**

  • Exercise. You need to keep your body moving.
  • Strength training and weight bearing exercise to build your muscle and your bone mass.
  • Relaxation exercises (like meditation, yoga, mindful walking) to lower your stress and cortisol levels. This is especially important during our peri and menopausal years because our bodies are under enormous physical and emotional stress (during the hormonal transition of menopause – we also went through it in puberty).
  • Stress causes us to release higher levels of the fight-or-flight hormone cortisol, which can lead to increased programmed cell death in bone-building cells, as well as increased abdomen fat and chronic inflammation.

What I recommend

I would love to see every woman in the world pumping some iron. Strength training workouts:

  • Burn fat
  • Change the shape of you body
  • Boost your metabolism
  • Build your bones
  • Improve your joint stability and balance
  • Increase your muscle strength

What you should be focussing on with your strength workout

Over-40 woman

  • Because of the loss of muscle mass and strength that starts to occur in our 40’s (Kravitz, 2007), a strength training regime is a must for this age group.
  • 2-3 times a week at 60-90% of their repetition maximum.
  • Incorporate balance tools with your strength routine.
  • Areas to target: core, upper body strength

Fifties and Beyond

  • 2 times a week at 50-75% of their repetition maximum.
  • Women in this age bracket tend to see more success when working with a trainer or attending group classes geared for their age group.
  • Areas to target: balance, posture, core, shoulders

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Upper Body & Abs Workout for Women (Part 2)

Upper Body & Abs Workout for Women (Part 2)

Upper Body and Abs Workout for Women (Part 2)

When I set out to film workout videos I look at three things: has anyone requested certain workouts, what workouts are lacking on the channel and what are my most popular and viewed workouts.

Hence today’s workout Upper Body and Abs Workout for Women – Part 2 (but, really guys can do this too).

If you have done Part 1 Upper Body and Abs Workout for Women  I thought you might would enjoy another workout to add to their upper body training repertoire.

And if you haven’t done Part 1 – there is no need to do any of these two in order (part one first and then part two). Just choose at least one upper body workout a week and do it please. That’s all I ask.

upper-body-ab-workout-for-women-photos-fitness-with-pj

Upper Body & Abs Workout for Women – Part 2

 

Upper-Body-Ab-Workout-For-Women-Full-Workout-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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