Welcome to 5 Minute Fridays, my weekly newsletter, where I reveal my latest tips to help you get lean, boost energy and live a long active healthy life in Midlife.
The research-backed reason your plan needs options
A client win from the Strong & Lean Women’s Club
My new bad-weather cardio backup
Quote of the day
Hey friend,
This week I tested something I honestly liked more than I expected.
A rebounder.
Yes, one of those mini trampolines.
And before you picture me doing some ridiculous choreographed bounce routine, that is not what this was.
I tested it because I keep seeing the same problem with women over 50.
They know they need to move more.
But walking sometimes hurts.
Running is out of the question.
Sitting on an exercise bike for hours makes them want to poke their eyes out.
And depending on where you live, the weather can make outdoor exercise completely miserable.
Here in Canada, winter is not exactly inviting you outside for a lovely stroll.
Snow, freezing rain, icy sidewalks, wind that makes your face hurt.
Lovely.
So today’s 5 Minute Friday is not really about a rebounder.
It is about having options.
When walking is not the answer.
I love walking.
It is simple. It is free. It gets you outside. And for most women over 50, it is one of the easiest ways to start moving more.
But I think we need to stop pretending walking is always the perfect answer for every woman.
Because sometimes it is not.
If you are carrying an extra 30, 40, or 50 pounds, walking can feel very different than it does when you are lighter and fitter.
Your knees may hurt.
Your feet may ache.
Your hips may complain.
Your back may tighten up.
And if you keep pushing through, you may end up moving less, not more.
That is the part people miss.
The goal is not to force yourself through the “right” exercise.
The goal is to find the movement you can actually repeat.
Walking may be the answer.
But if walking keeps flaring things up, you may need a different starting point.
Not forever.
Just for now.
The researched backed reason that your plan needs options:
The basic exercise guidelines for older adults are not complicated.
You need aerobic activity.
You need strength training.
And you need balance work.
That is the foundation.
But here is what does matters: the guidelines do not say your cardio has to be walking or running.
Research says older adults should work toward regular aerobic activity, muscle-strengthening activities, and balance-focused movement as part of the week.
That gives us room to be smart.
A good fitness plan after 50 should not depend on one single form of exercise.
Because real life gets in the way.
Your knees get cranky.
The weather gets nasty.
Your schedule gets full.
Your motivation disappears.
You get bored.
And if your only plan is “I walk,” then the minute walking is not available, your whole routine falls apart.
That is why I like what I call a MOVEMENT MENU.
You want a few options you can rotate through depending on the day.
Something for when you have energy.
Something for when your joints are sore.
Something for when you only have ten minutes.
Something for when the weather outside is horrible.
Something for when you are bored out of your mind with your usual routine.
The mistake is not missing a workout.
The mistake is having no backup plan.
An Early Win From the Strong And Lean Women’s Club
This is what I love seeing inside the Strong & Lean Women’s Club.
Women realizing they do not need a perfect plan.
They need a plan they can actually follow.
They need strength training that makes sense.
They need nutrition that is simple enough to repeat.
And they need a way to keep showing up when life gets busy.
That is where the real progress happens.
Not from doing one perfect week.
From building a routine that survives real life.
If you are inside the club, keep posting your wins.
They matter.
And sometimes your win is not dramatic.
Sometimes the win is simply, “I got my workout done even though I did not feel like it.”
That counts.
My new bad-weather cardio backup
This week, I tested the FED Fitness BCAN BT4 Soft Land Pro Rebounder.
What surprised me most was not that it was low impact.
I expected that.
What surprised me was that it was actually fun.
And that matters.
Because boredom kills consistency.
If you are tired of doing the same walk, same bike, same treadmill, same everything, having a different way to move can make exercise feel fresh again.
I do not think rebounding replaces walking.
It does not replace strength training.
And it definitely does not replace good nutrition.
But I do think it can be a useful cardio option, especially if:
• Walking bothers your knees, hips, or feet
• Running is not happening
• The weather outside is horrible
• You want a short movement break during the day
• You need something low impact
• You are bored with your usual cardio
• You want something simple you can do at home
In the video, I show the easy setup, how it compares with walking and running, the beginner movements I tried, and whether I think it is worth adding to my own exercise routine.
“Consistency gets easier when your plan has options.”
That is the real lesson this week.
If your only plan is walking, and walking is not working right now, you do not need to quit.
You need another option.
If your only plan is the gym, and life gets busy, you do not need to give up.
You need another option.
If your only plan is waiting until Monday, until the weather gets better, until your schedule calms down, or until motivation magically returns, you are going to be waiting a long time.
Fitness after 50 is not about being perfect.
It is about building a routine that can survive real life.
Talk soon,
Coach Ruth
When you’re ready, here’s how I can help:
When you’re ready to lose weight and keep it off, Lean Body Platinum Coaching one on one coaching is the way to go. You can read about it here
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Disclaimer: This email is for general educational and informational use only. It is not intended as medical advice and does not replace professional medical services. The content should not be used to diagnose, treat, or prevent any medical condition. For personal medical guidance, consult a qualified healthcare professional.
Disclosure: This week’s video was sponsored by FED Fitness. Some links may be affiliate or tracking links, which means I may earn a small commission or receive credit if you purchase through my links, at no extra cost to you.
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