Hi friends!
Here is your Tri-Tip Tuesday, sharing my thoughts on food, fitness, & travel. Please forward this to others if they may be inspired.
Fitness: do weights make women bulky?
Every now and then, a woman reaches out to me with the concern that lifting weights will make her bulky. She asks, "How can I avoid this?"...
Gaining muscle is a difficult thing to do for both men and women. It takes months and years of consistent strength training with intensity. Gaining muscle is especially difficult for women, especially as we age. I can assure you that lifting weights, even HEAVY weights, will not make women bulky (unless perhaps you are taking anabolic steroids).
In fact, muscle has the opposite effect on our bodies. The list of physical and mental benefits of muscle is so long...Let's touch on the benefits related to your physique.
Muscle acts as your metabolic SPANX. It tightens your appearance, revs up your metabolism, improves your body composition (more lean muscle, less fat), and improves insulin resistance (by pulling glucose out of your bloodstream and storing it in your muscles). It also allows you to achieve the "toned" look that so many women list as a goal.
Lifting heavy weights, following a proper nutrition plan, and allowing optimal sleep and recovery are the formulas to achieve the "toned" look you desire!
The concerns of not lifting weights should far outweigh any concern of putting muscle on. If you AREN'T lifting weights, you're putting yourself at risk for insulin resistance, Type 2 diabetes, osteoporosis/osteopenia, injuries, dementia, poor sleep, poor mental health (anxiety/depression), high blood pressure, poor posture, loss of mobility with age, and more!
Food: KISS
Aaron shared a quote with me that aligns so nicely with my coaching approach that I had to share it here: "Complexity can be the enemy of execution".
A quick Google credits this quote to Tony Robbins and essentially sums it up as when a plan, project, or task becomes too intricate or convoluted, it becomes significantly more challenging to actually carry it out effectively, often leading to delays, confusion, and ultimately, failure; essentially, the more complex something is, the less likely it is to be successfully completed.
Another way to envision overcomplicating things is "mowing the lawn while your house is on fire." Rather than consuming your energy on less impactful, trendy topics (mowing the lawn), focus on the large rocks with high impact (put the fire out!).
Some examples of complex, trendy efforts with relatively little payoff are implementing methods such as counting net carbs, carb-cycling, buying designer supplements, micro-managing a CGM if you're not diabetic, fasting windows, detox diets/teas, juice cleanses, and seeking overly complicated workout programs.
Some examples of big rocks with huge payoffs are prioritizing 8 hours of sleep, eating 30 grams of protein at every meal, eating 5-10 servings of veggies daily, getting your daily steps in, strength training 3 times per week, getting fresh air...
Follow the KISS principle with your wellness approach - "Keep it simple, stupid" (KISS). This design principle encourages simplicity and clarity in communication, problem-solving, and design. Unnecessary complexity should be avoided.
Simple doesn't mean easy. But with consistency, focus, and patience, simple gets results.
Travel: roaming the desert
In my last travel update, I shared that we were taking a quick break and slowing our travel to enjoy the holiday season. We spent about 6 weeks staying put in one area at an RV Resort and it was exactly what we needed. We were able to reconnect with long trail runs, build some routine and consistency in our schedules, and recoup after our recent wheel debacle.
We've since been on the move again, and our social batteries are flashing high. Last week, we were at the Annual Xscapers Bash in Lake Havasu, AZ. It was fun to synch back up with this special community. Since we were on the East Coast last January, we missed the 2024 Bash for the first time since 2020. Turns out I missed it more than I expected!
We will continue to spend the winter in California and Arizona, keeping warm, staying productive, and living life to its fullest.
Make it a great week!
Christine Irene
NASM-CPT, Senior Fitness Specialist, Precision Nutrition Pn1 + Pn2 Certified, Certified Menopause Coaching Specialist, & Full-time Traveler
"Complexity can be the enemy of execution" - TONY ROBBINS
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