Muscle mass decreases with age! The decline in muscle mass and strength can vary but on average:
1. Women can lose approximately 3-8% of their muscle mass per decade after the age of 30. This rate of loss can accelerate after the age of 60.
2. Muscle strength generally declines at a faster rate than muscle mass, with a reduction of 1-3% per year starting around the age of 50.
3. Contributing factors: The rate of muscle mass decline can be influenced by factors such as physical activity levels, diet, hormonal changes, and overall health. Regular strength training and physical activity can help slow this decline significantly.
Strength training is a must especially in later life! 🏋️💪🤸

Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about.
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Research has shown that you can burn more calories applying NEAT to your daily life than other other formal activity, just by moving around!
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TRY THESE PRACTICAL STEPS FOR NEAT:
​➡️Stand more. Start by attempting to stand or move about for 5 to 10-minute increments while you complete various daily activities.
➡️Pace the sidelines at your kids' footy, netball practice etc
➡️Carry your groceries instead of pushing a trolly
➡️Walk briskly whenever you can. Walking is an excellent strategy for weight loss!
➡️Pace or walk while talking on the phone.
​➡️Find ways to integrate standing and moving activities – a little here and there.
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🎄Egg Nog Party Season!
It can be tempting to over-indulge during the Christmas period, with endless Christmas parties and treats everywhere it can be hard to resist the temptations that are associated with the festive season.  Research has shown that weight gained over the Christmas period is rarely lost throughout the year meaning a steady increase of weight gain year upon year 🤨🤨

Just a couple of tips for you:
Eat a proper meal before the party so you are not tempted to graze on the buffet.
Party Food & buffets tend to be loaded with calories and who can stop at just a small handful of peanuts? 🤷
If it’s a buffet go for the lean meat & pile up on the salad.
Stay Hydrated 🚰 have a full glass of water before you drink and each time you have a drink, there's only so much you can hold in!
Opt for non-sugary cocktails, try going to a vodka and soda water with a slice of lemon for a low-calorie tipple 🍸
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Hate to be a kill joy 🥹 xx

Sitting at a desk all day, day in day out will invariably lead to some form of body imbalance leading to bad posture. 
 Here’s a few simple stretches and exercises that you can do:

• Rotate the ankles, or transfer the weight from your toes to heels to wake up the feet.
• Place your hands on the back of the chair or try to clasp your hands together behind the chair to open and stretch the chest.
• Bum clenches – YES I did say that! (take a look around your first to check no-one is looking) Squeeze the bum cheeks and then release.
• Drop the head one way whilst dropping the opposite shoulder down to stretch the neck.
  
• Stand up if you can whilst on the phone to open up and stretch the hips.

Remember both feet on the floor, not crossed legged. Sit tall, cushion behind the lower back if necessary. Don’t jut your chin forwards. Please, please don’t hold the phone under your ear whilst trying to do other things, get a headset or use speaker, make sure keyboards, chairs are at the right height.  If you are lucky enough to have this facility use the person responsible for work station assessments.

🙋‍♀️Strength Training for Women 💪
Strength training simply means any exercise that builds strength.  It includes resistance training, body weight exercises or lifting weights.  

• Pilates
• Yoga
• Bodyweight exercises (squats, plank, press up)
•  Lifting Weights (dumbbells, kettlebells or barbells)🏋️‍♀️
•  Resistance bands
•  Machines (those you’d find in a gym)

🤷‍♀️Why Strength train?

• Increased Muscle Mass.  Enhances metabolism in turn helps with weight management
• Bone Heath.  Crucial for maintaining bone density & reducing the risk of osteoporosis, especially important for Menopausal women
• Hormonal Balance.   Exercise generally helps manage symptoms of menopause.
• Functional Strength - aids with everyday tasks & can help reduce injuries.
• Mental Health.   Helps reduce the symptoms of depression & anxiety.   ⦿Give a sense of empowerment. 

Will I bulk up?
It is harder for women to bulk because of:
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Hormonal differences - Men naturally have more testosterone, a key hormone for muscle growth.  Women have higher levels of oestrogen which influences fat distribution and muscle tone differently.

Muscle fibres - Women, typically, have more type I muscle fibres.  These are more endurance based and less prone to hypertrophy (muscle mass) compared to men that have more type II muscles fibres.  
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In the UK, it’s recommended that you do strengthening exercises that work your main muscle groups (legs, back, core and arms) at least twice a week. This is as well your regular cardio exercises, such as dancing or brisk walking. They key is to remain consistent and aim to continue strength training regularly.