What 'Lifting Heavy' Really Means for Women Over 40

Have a question? Click here. In this episode, we are digging into 10 foundational health pillars that here at Graced Heath, we believe are super helpful to be prioritized before diving into biohacking and trendy wellness advice. Using a house-building analogy, you'll hear me (hi, it's Amy!) emphasize getting the "foundation" right before focusing on the "decorative details" of health optimization. You'll hear in today's episode:1. Why you actually don't have to do "all the health things" 2. Why I recommend focusing on these foundational elements before pursuing biohacking trends 3.  How these foundations are research-backed and more impactful than trendy supplements or restrictive eating 4. My thoughts on ten super basic, but key, health promoting habitsResearch for Today’s Episodehttps://www.nih.gov/news-events/nih-research-matters/healthy-habits-can-lengthen-lifehttps://news.stanford.edu/stories/2020/11/deep-faith-beneficial-healthMy Book: Your Worthy BodyEpisodes DiscussedSimple Ways to Increase Your Sleep Quality and Quantity with Sleep Coach Morgan AdamsProtein Series Began September 2024Why Now is the Perfect Time to Integrate the Blue Zone LifestyleRecommended Graced Health Episodes on Managing Stress:Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline BaileyBeyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling with Janice McWilliamsMeditation Myths Busted: A Guide to Everyday Mindfulness with Ann SwansonNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. Today I am interviewing Cathy, a participant in my "Strong and Vibrant at Home" program - a 7-week strength training and wellness course designed for Christian women in perimenopause and beyond. Our conversation captures Cathy's experience as a 67-year-old participant in my fitness program, highlighting both the practical details (equipment, structure, costs) and the personal benefits she experienced. I appreciate how Cathy so kindly emphasizes the program's unique positioning for midlife and beyond women, and her strong endorsement based on her positive results. About Cathy: Cathy is an active 67-year-old with experience in kettlebells, yoga, water exercise, and former CrossFit. She's a daily exerciser who prefers 15-30 minute sessions and values listening to her body over pushing through fatigue. Cathy's  recommendation: "If you're on the fence, just do it." She says this is the only program she knows designed specifically for this age group by someone who truly understands the demographic.You'll hear in this episode:1.  Why Cathy Trusted the Program 2.  Cathy's Experience with Strong and Vibrant (what worked well, initial challenges)3.  Program Structure 4.  Equipment Investment 5.  Who Should Consider This Program Learn more about Strong and Vibrant at HomeEpisode Links:The surprising connection between fascia, chronic pain and overall wellbeing with Melt Method founder Sue HitzmannAdjusting and Thriving in Empty Nesting with Retired Empty Nester Cathy LawdanskiConnect with Cathy:Instagram: @retired_empty_nesterJoin Cathy’s NewsletterNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. Ready to ditch the gym commute and create a great workout space in your living room or basement? Whether you're a seasoned fitness enthusiast or just starting your strength training journey, working out at home doesn't have to mean compromising on results. Today we're diving into 12 game-changing essentials that will set you up for at-home workout success – no fancy equipment required!Topics discussed today:1.  Understanding Your Motivation 2. The Power of Starting Small3. Tips for Setting Up Your Space 4.  Planning for Real Life (aka, things not going to plan!)5.  Workout Essentials 6.  Helpful Mindset ShiftsLinks Discussed12-Minute Full Body Workout (YouTube Video)What 'Lifting Heavy' Really Means for Women Over 40How to Lift Heavier Without Heavier WeightsGet on the Strong and Vibrant at Home waitlistLearn more about Strong and Vibrant at HomeOr watch the Strong and Vibrant at Home info videoNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. This episode follows up on last week's discussion about lifting heavy by providing practical strategies to increase workout intensity without purchasing expensive equipment. We'll address the common problem of having lighter weights (typically 10-15 lb dumbbells) but wanting to progress beyond their current capacity. Listen to that first episode hereTopics covered in today's episode: The Cost Reality of Home Weights  Tempo Variations - Slowing Down Movement  Concentric vs Eccentric Motion  Time Under Tension  Range of Motion and Position Changes  Volume Strategies (Supersets)  Creative Alternatives Links Discussed:Get on the waitlist to be notified when Strong and Vibrant is live:https://www.gracedhealth.com/waitlistWhat does “Lifting Heavy” mean for women over 40?Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. Do you keep hearing "you've got to lift heavy!"?What does this even mean?Today I'm covering what 'lifting heavy' truly means, explaining the varying levels of exertion, the methods for safely incorporating strength training, and the benefits of such practices for muscle and bone health. We discuss:Defining Lifting Heavy: Relative Effort and RPE ScaleThe OPT Model: A Structured Approach to Strength TrainingDifferent Types of Resistance TrainingBenefits of Lifting Heavy for Women in MenopausePractical Tips for Lifting Heavy Recovery and Adaptation: Listening to Your BodyEpisodes Discussed:Protein series Seasons of Strength: Adapt Your Workouts Through Summer and BeyondHow to Protect Your Vulnerable Areas with Strength TrainingThe Bone Battle No One Is Talking About: How Strength Changes EverythingThe resistance bands I use and recommendProtect Your Four Most Vulnerable Areas (free download)Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. This is another "Rant, Rave, and Review" style episode with three main segments. In these episode, I share personal thoughts and insights on current trends and health topics. Listen in to hear my thoughts today on: 1. The trend of recipes titled with "Marry Me" ... do I love it or cringe hard core?2.  The Gua Sha Facial Tool ... helpful or just hyped up?3. An article about Americans and insomnia ...was the data surprising to me in this article about sleep? Do I agree with it?To hear the first Rant, Rave, and Review episode, listen here: Rant, Rave, & Review: A Fresh Perspective on Headlines, Social Media Breaks, and the Science of TirednessEpisode LinksGua Sha tool for face  “American Insomnia” by Jennifer Senior/The AtlanticOne hidden piece to helping your chronic pain puzzle - Graced Health episodeExercise for Lower Back Pain (in Age with Grace and Strength Tips) - YouTube ShortNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. Today's nine minute episode features Michael Ulloa, a well-known persona on the socials. He is known for debunking dangerous wellness information online, by speaking up on his podcast and also his social media pages about what is actually true, based on the science and research. There are many problematic lies shouted at us online about health and one particularly loud voice is about body size. Check out today's highlight from Michael's full length episode, where he dives into lies about our bodies needing to look a certain way in order to be fit and healthy. Listen to the original full-length episode with Michael Ulloa:​ The Wellness Industry Has Lost Its Mind. Here's How to Navigate It​ (Season 23 Episode 14)Michael's Resources:How To: Fitness PodcastRecommended Instagram Accounts by Michael: ​@this.is.mallory​​@dr_idz​​@drjengunter​​@dr.adrian.chavez​​@dr.andrealove​​@soheefit​​@foodsciencebabe​Connect with Michael:www.michaelulloa.comInstagram: @michaelulloaptFacebook: /michaelulloaptYouTube: @MichaelUlloaNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. This week's featured moment served as the inspiration behind this entire series. Whenever I listen to therapist Marcyline Bailey discuss the breath of life and its role in connecting us all, I find myself deeply moved. While her complete episode was impactful, this particular segment feels like something that deserves widespread attention. I know this highlight will be helpful!Listen to the original full-length episode with Marcyline Bailey: ​Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed​ (Season 22 Episode 11)Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. This week's featured moment is all about understanding how our body responds to stress and lack of safety. Sherry puts language to the connection between binge eating and imposed food scarcity. She also shares about honoring our health and fitness from a protection and safety mode. If you are coming out of diet culture or negative self talk, this is for you!To hear more you can listen to the full episode in season 23 episode 8 titled "Your Nervous System on Diet Culture: How to Break Free and Find Peace."Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Have a question? Click here. In this week’s moment of grace we are revisiting self care with Janice McWilliams. Janice has a huge focus on burnout in ministry, but her wisdom transcends to however you spend your day. I so appreciate her guidance in shifting us from stopping our life to push back all we need to do and perform “barbie style self care” to something we can work into our daily rhythms.Listen to the original full-length episode with Janice McWilliams: Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling (Season 23 Episode 16)Janice’s Resources:Restore My Soul: Reimagining Self-Care for a Sustainable LifeOnline course for ministry leadersConnect with Janice:https://janicemcwilliams.comhormonesoupresource.comInstagram: @janicemcwilliamsNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell