Hi Super-ladies! @Tiffany Lin and I had a really helpful conversation about mobility the other day, and it reminded me how good my body feels when give it more opportunities to move. We spend A LOT of time sitting—working, driving, on our phones—and sometimes that stiffness we feel isn't something we need to immediately worry about or “fix.” Sometimes our bodies just need the gift of what it was designed to do - move. So I wanted to share this 𝟴-𝗺𝗶𝗻𝘂𝘁𝗲 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆 + 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 for you to follow along with me. The important part: 𝗱𝗼𝗻'𝘁 𝘂𝘀𝗲 𝗶𝘁 𝘁𝗼 𝗷𝘂𝗱𝗴𝗲 𝗵𝗼𝘄 𝗳𝗹𝗲𝘅𝗶𝗯𝗹𝗲 𝗼𝗿 𝗺𝗼𝗯𝗶𝗹𝗲 𝘆𝗼𝘂 𝗮𝗿𝗲. Use it to gather information. Where are you stiff? Where do you move easily? Does one side feel different than the other? That's it. 𝗡𝗼𝘁𝗶𝗰𝗲 → 𝗟𝗲𝗮𝗿𝗻 → 𝗔𝗱𝗷𝘂𝘀𝘁. The more information we have about our own bodies, the better decisions we can make. And when decisions get easier, taking care of ourselves gets easier too. I've been trying to think of movement less as something I 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘥𝘰 𝘵𝘰 𝘧𝘪𝘹 𝘮𝘺 𝘣𝘰𝘥𝘺 and more as something 𝘐 𝘨𝘦𝘵 𝘵𝘰 𝘨𝘪𝘷𝘦 𝘮𝘺 𝘣𝘰𝘥𝘺. Try the 8 minutes and tell me what stuck out for you. Dropping a line keeps us accountable as a team.

If you keep feeling like you're failing at protein, 𝘆𝗼𝘂’𝗹𝗹 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗿𝗲𝗮𝗱 𝘁𝗵𝗶𝘀. Protein is key, crucial, numero uno, ... you get the point 😆😉 ... ...Especially as we get older and want to build or preserve muscle. But somewhere along the way, this supposedly evidence-based recommendation turned into 𝗮𝗻𝗼𝘁𝗵𝗲𝗿 𝗿𝗲𝗮𝘀𝗼𝗻 𝗳𝗼𝗿 𝘄𝗼𝗺𝗲𝗻 𝘁𝗼 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝘁𝗵𝗲𝘆’𝗿𝗲 𝗻𝗼𝘁 𝗱𝗼𝗶𝗻𝗴 𝗲𝗻𝗼𝘂𝗴𝗵. Maybe you’ve thought—or even said out loud (careful, our brain hears what we say to ourselves & outloud): 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘥𝘰𝘯’𝘵 𝘦𝘢𝘵 𝘦𝘯𝘰𝘶𝘨𝘩 𝘱𝘳𝘰𝘵𝘦𝘪𝘯. 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘦𝘢𝘵 𝘮𝘰𝘳𝘦 𝘱𝘳𝘰𝘵𝘦𝘪𝘯. 𝘐 𝘥𝘪𝘥𝘯’𝘵 𝘩𝘪𝘵 𝘮𝘺 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘨𝘰𝘢𝘭 𝘵𝘰𝘥𝘢𝘺. 𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗿𝗲𝗺𝗼𝘃𝗲 𝘀𝘁𝗿𝗲𝘀𝘀, 𝗿𝗲𝗮𝗱 𝗼𝗻 𝘁𝗼 𝗵𝗲𝗮𝗿 𝘄𝗵𝗮𝘁 𝘁𝗵𝗲 𝗹𝗶𝘁𝗲𝗿𝗮𝘁𝘂𝗿𝗲 𝗶𝘀 𝘀𝗮𝘆𝗶𝗻𝗴. Research looking at resistance training + protein has found that additional muscle-building benefits start to level off around 1.6 grams of protein per kilogram of body weight per day. What does that mean? They can't find additional muscle growth and strength benefits beyond 0.7g/pound per day. This is not just one study. This is in multiple studies who tried and fail to prove the additional benefit. For a 130 lb woman that's roughly 95 grams per day Morton RW, et al. Br J Sports Med. 2018;52:376–384. Systematic review, meta-analysis and meta-regression of protein supplementation during resistance training. So where does the “1 gram per pound of ideal body weight” recommendation come from? It’s not a bad recommendation. It’s a simple, all-encompassing target that gives us some wiggle room. It accounts for people who aim for it and fall short, older adults whose muscles may not respond as strongly to the same amount of protein, athletes with higher demands, and those in a calorie deficit trying to preserve muscle. But it’s a target—not a minimum requirement for results. That doesn't make 1.6 g/kg a magic number or mean eating more protein throughout your day is bad. Our needs shift with age, training, calorie intake, illness, injury and your individual circumstances. What it DOES mean and how it applies to us ladies:

Another inspiration from @Tiffany Lin 's hard work: Dumbbell Face Pulls Strengthens the rear deltoids to improve shoulder health, posture, and stability while helping reduce the risk of injury and frozen shoulder. Bird Dogs One of the best and safest things for core. Even spinal experts use this to realign and strengthen. Tips: - Brace your core. Think "ribs down toward your pelvis" to keep your spine stable. - Keep your shoulders down and away from your ears throughout each movement. This promotes better shoulder mechanics and reduces unnecessary tension, helping your body stay in a more relaxed, efficient state rather than a stressed, guarded one. - 3 sets of each; 8 to 18 reps pushed close to failure Cheers to muscle and looking and feeling better ladies! Post below once you've done these!

Shoutout to @Tiffany Lin for showing up, working hard, and getting stronger today. She inspired this week's at-home workout, so I linked every exercise tutorial below to make it easy for you to follow along. Walking Lunges Knee banded lateral walks Dumbbell chest press Glute bridge Lat pull down (banded version) 2 to 3 sets of each 10 - 15 reps per set Choose a weight that feels challenging enough that you need at least 45 seconds of rest between sets. When you're done, comment below with your workout rating (0–10) and tell us why you chose that score.

We need to recruit the correct types of muscle fibers. Walking, yoga and pilates are wonderful and they're almost enough. If you want to reduce your risk of injury while you age, improve your quality of life like feeling more energized, more confident in your clothes while improving your body shape, you need to lift weights. Take less than one minute to read the infographic below and you'll have a clear mental picture minus the internet noise and confusion.