5d • General discussion
✨ DAY 3: Movement with Intention ✨
Protect your muscle. Protect your bones. Protect your future.
Today we shift our focus to intentional movement — not burning calories, not punishing workouts, but training your body in a way that supports longevity, strength, and hormonal health.
Because here’s the truth:
After 40, women lose 3–8% of their lean muscle every decade.
And during perimenopause and menopause, that muscle loss accelerates because of declining estrogen.
Less muscle means:
- A slower metabolism
- More fat gain (even when you’re eating the same)
- Poor blood sugar regulation
- Weaker bones
- More joint pain
- Lower strength and confidence
But the GOOD news? You can absolutely rebuild, maintain, and protect your muscle and bones — if you train with intention.
💥 YOUR MOVEMENT PRIORITIES FOR DAY 3
1. NEAT: 8,000–10,000 Steps Per Day
Non-Exercise Activity Thermogenesis (NEAT) is the movement you do outside of the gym — walking, cleaning, errands, stairs, daily life.
Why it matters for women 40+:
- Supports metabolism without stress
- Improves insulin sensitivity
- Reduces inflammation
- Lowers cortisol
- Supports healthy weight maintenance
- Improves circulation and digestion
Walking is one of the MOST hormone-friendly tools you have. It’s low-stress, low-impact, and highly effective.
2. Strength Training: Minimum 2x Per Week
If you want to change your body after 40, this is non-negotiable.
Strength training:
- Rebuilds and preserves lean muscle
- Protects bone density (crucial during menopause)
- Boosts metabolism
- Reduces injury risk
- Improves balance and stability
- Increases confidence and functional strength
You do not need long workouts — 20–30 minutes, twice a week, done consistently, will shift everything.
Your body changes through stimulus. Muscle responds to challenge, not perfection.
3. Mobility Work: At Least 1x Per Week
Mobility is the foundation that lets you move without pain as you age.
Why mobility matters:
- Reduces stiffness
- Improves joint health
- Enhances strength training performance
- Supports good posture
- Reduces injury risk
- Helps with recovery and inflammation
Think: stretching, yoga flows, hip + thoracic mobility, gentle dynamic movement.
Mobility keeps you moving well so you can keep LIVING well.
✨ TODAY’S CHALLENGE ✨
Post your weekly exercise schedule inside the group.
It doesn’t need to be perfect. It needs to be intentional.
What days will you walk? Which 2 days are your strength days? Where will mobility fit in?
This week is about building the structure that supports your body long after the Reset ends.
Let’s move with purpose today — your future self will thank you. 💛
26:11
1
7 comments
✨ DAY 3: Movement with Intention ✨
powered by
Suggested communities
Powered by