Midlife Mastery: Elevate – Build Strength After 35 Upper Body #3 скачать в хорошем качестве

Midlife Mastery: Elevate – Build Strength After 35 Upper Body #3

IMPORTANT: HOW TO USE THIS PROGRAM FOR BEST RESULTS Midlife Mastery: Elevate is designed to work alongside the Fuel & Flow – Midlife Mastery Nutrition Program. When the nutrition strategy (Fuel & Flow) is paired with this 6-week strength, mobility, and movement plan, women see the best results in strength, body composition, energy, recovery, and overall well-being. Together, these two programs create a complete, hormone-supportive approach for women in midlife. Recommended Weekly Structure To get the most out of this program, I recommend the following approach: Strength Training (2x per week) ✔️ 1 Upper Body Workout ✔️ 1 Lower Body Workout These workouts are intentionally designed to be efficient and effective, focusing on:• Building lean muscle • Supporting joint health • Improving mobility • Enhancing long-term strength Daily Movement & Step Goals Daily movement is a non-negotiable for midlife health. Here’s how to approach it: 1️⃣ Look at your previous 7-day step average 2️⃣ Set a new weekly goal to increase that average by 500–1,000 steps per day 3️⃣ Choose an increase that feels realistic and sustainable 4️⃣ Commit to that goal for the week and reassess This gradual increase supports: • Fat loss• Insulin sensitivity• Cortisol management• Overall energy and recovery Optional Cardio Add-Ins- You may also choose to layer in additional cardio based on your preferences and recovery: Examples include:• Sprint training• Bike riding• Running or jogging• Rower• Jump rope• Medicine ball slams These can be added 1–2 times per week as desired to improve cardiovascular fitness and metabolic health. Mobility & Recovery Support To further support joint health, recovery, and long-term movement quality, I highly recommend adding: ✔️ Yoga or Pilates ✔️ Light mobility-focused movement ✔️ Range-of-motion work This helps:• Improve joint comfort• Support strength gains• Reduce stiffness• Enhance overall movement and recovery Program Overview- Midlife Mastery: Elevate is a 6-week at-home strength training program designed for intermediate fitness level women over 35 who want to: • Build lean muscle • Reduce fat mass • Improve mobility and joint health • Feel stronger, move better, and regain consistency • Train in a way that supports hormonal changes Each workout includes: ✔️ A mobility-focused warm-up ✔️ A lymphatic & cardio-based movement section ✔️ A strength training portion Workouts progress week to week, building confidence, strength, and consistency. 👉 For full program details, nutrition support, and coaching options, visit: https://cynthiawilliamswellness.com/l... This program is about working smarter, not harder — and giving your body what it needs in midlife to thrive. 💜 Red band: (black) https://amzn.to/3MPDPhb Heel ramps: https://amzn.to/4pWb80K Workout Step: https://amzn.to/4q2Gv8W #MidlifeMastery #FuelAndFlow #WomenOver35 #WomenOver40 #PerimenopauseFitness #MenopauseWellness #MidlifeFitness #StrengthTrainingForWomen #BuildMuscleOver40 #LoseFatNotMuscle #HormoneHealth #MobilityTraining #JointHealth #SustainableFitness #StrongNotSkinny