Reframing Exercise: The Importance of Building and Maintaining Muscle
She's So Lucky
She's So Lucky
4.8 • 2.8K Ratings
🗓️ 17 January 2023
⏱️ 63 minutes
🧾️ Download transcript
Summary
Starting a new year often gets people interested in improving or revisiting their exercise regimens. But workout culture is so fraught with harmful weight loss narratives that the critical benefits of movement often get overshadowed.
In this episode, I share my knowledge of cardio, mobility, and strength training, and my own life-changing fitness journey. I also explain my strategy for building a health-focused routine rooted in building strength and longevity as an act of kindness to your future self.
I also talk about…
- The unique benefits of strength training for women
- What a healthy fitness routine could look like
- Understanding basal metabolic rate
- Nutrition and sleep basics
- Some tactical tips for understanding your strength workouts
Resources:
- Join the Reframing the Reset Challenge
- Check out these physical activity guidelines for Americans
- Hormonal responses and adaptations to resistance exercise and training: https://pubmed.ncbi.nlm.nih.gov/15831061/
- Exercise programming for Insulin Resistance: https://journals.lww.com/nsca-scj/fulltext/2011/10000/exercise_programming_for_insulin_resistance.5.aspx#:~:text=Resistance
- Muscle Mass Index As a Predictor of Longevity in Older Adults: https://www.sciencedirect.com/science/article/abs/pii/S0002934314001387
- Get ClassPass for two weeks free and try workout classes in your area
- Alive App by Whitney Simmons: https://aliveapp.co/
- Uplift with Jibby: https://uplift.plankk.com/
- Nike Training Club: https://www.nike.com/ntc-app
- Alexis Moore, flexibility coach: https://instagram.com/stretchwithlex?igshid=YmMyMTA2M2Y=
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Transcript
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| 0:00.0 | On this show, I have talked at length about the importance of eating enough protein, but |
| 0:04.9 | sometimes eating protein throughout the day can be a challenge. |
| 0:08.8 | However, wonderful pistachios is one of the highest protein nuts and is the perfect |
| 0:14.4 | addition to your day. |
| 0:16.5 | Each one out serving has 6 grams of protein, over 10% of your daily value. |
| 0:21.7 | It's one of the highest protein nuts out there, but that's not all. |
| 0:26.9 | Pistachios are also known for their fiber and better for you unsaturated fats which we |
| 0:31.0 | all need in our diet. |
| 0:34.0 | Wonderful pistachios come in a variety of flavors and sizes, perfect for enjoying with your |
| 0:38.7 | family and friends or taking them with you on your summer adventures. |
| 0:43.2 | So whether you're dropping off the kids or running between meetings, fuel up with a healthy |
| 0:47.1 | and tasty snack. |
| 0:49.2 | Check out wonderfulpistachios.com to learn more about how these little green wonders can |
| 0:54.0 | power up your day. |
| 0:55.0 | If you feel like fitness is a mystery, or maybe you have been dedicated to working out, |
| 1:08.3 | but aren't getting the results you want, pull up a chair, grab your headphones, let's |
| 1:13.5 | chat. |
| 1:14.5 | Welcome to Balanced Black Girl, my name is Les, I'm your host, as well as a certified personal |
| 1:19.5 | trainer and 200 hour yoga teacher and I'm so glad you're here. |
| 1:24.1 | Now I will say, if there's anything I don't mess with or promote is diet, culture or weight |
| 1:30.9 | loss, I'm just not particularly interested in spreading that message. |
| 1:34.8 | I believe all bodies are different that health is possible at every size. |
... |
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