Out Of Shape To Strong

Your glutes matter more than you might think after 50.

Strong glutes help with everyday movements like walking, climbing stairs, getting up from a chair, and staying steady on your feet.

One simple exercise you can add to your routine is the standing glute kickback.

✅ Hold onto a chair or countertop for balance
✅ Stand tall with your abs gently engaged
✅ Slowly extend one leg straight behind you
✅ Squeeze your glute at the top
✅ Lower your leg slowly—don’t swing it
✅ Keep your back straight and avoid arching your lower back

Try 8–12 repetitions per leg for 2–3 sets.

And you don’t need to start with weights. Bodyweight is plenty. As you get stronger, you can add resistance if you want more of a challenge.

If you’re over 50 and trying to stay strong, balanced and independent, don’t overlook the simple exercises.

A little strength work today can make everyday life easier tomorrow.

💪 Out of Shape to Strong

Monday is here—and I’m not waiting until I “feel motivated” to move. I’ve learned that consistency matters a whole lot more than motivation. ❤️

Here’s what I’m putting on my list today:

🚶‍♀️ Daily walk
🦶 Heel raises
🪑 Sit to stands
➡️ Standing lateral leg raises
💪 Elbow-to-knee crunches
🏋️‍♀️ Farmer’s carry

These aren’t about trying to become an athlete. They’re about building the strength and balance I want to have for everyday life.

And please don’t feel like you have to copy my list.

Choose a few from my list—or make your own.

Maybe you need to start with 5 minutes of walking. Maybe sit-to-stands are challenging right now. Maybe you have other exercises you enjoy. That’s all okay.

What matters is that you start where you are and keep building from there.

I’m 59, and I’m not trying to go backward. I want to be stronger, more capable and more confident in what my body can do as I get older.

So today, I’m checking a few things off my list.

What are you checking off yours? 👇❤️

❤️ SEPTEMBER 28 CHECK-IN! ❤️

What did you do today to move yourself forward?

It doesn’t have to be a big workout.

Maybe you took a walk. 🚶‍♀️
Maybe you did some strength exercises. 💪
Maybe you simply got up and moved a little more.

Those things matter.

Getting stronger and healthier isn’t about doing everything perfectly. It’s about making small choices you can keep doing—again and again.

And if you’re just starting, that’s okay! You can start any day. You don’t have to catch up. Just begin where you are.

👇 CHECK IN BELOW: What did YOU do today?

Let’s celebrate the effort—not just the big accomplishments. 🙌

Small steps. Big changes.
Your journey. Your pace. Every step counts. 💙

Getting in a 10 minute walk is better than doing nothing at all.
It all matters.

🦴 If you’re over 50, don’t overlook your bones.

We talk a lot about building muscle as we age, but strong muscles and strong bones go hand in hand.

Here are 5 things women can do to support bone strength:

1️⃣ Know your bone density — Ask your healthcare provider whether a DEXA scan is appropriate for you.

2️⃣ Strength train — Resistance training puts stress on your bones while building the muscles that support them.

3️⃣ Walk regularly — Walking is weight-bearing exercise and is a great place to start.

4️⃣ Eat for your bones — Get enough protein, calcium and vitamin D, along with an overall nutritious diet.

5️⃣ Add impact if it’s safe for you — This is the one many women overlook. Activities such as jumping can provide a stronger bone-building stimulus than walking alone. Dr. Vonda Wright has discussed jumping and other impact activities as powerful stimuli for bone.

But here’s an important caveat: jumping isn’t appropriate for everyone. If you have osteoporosis, a previous fracture, or a high risk of fracture, talk with your healthcare professional before adding high-impact exercise.

And if jumping isn’t appropriate for you, there are other ways to work on strength, balance and weight-bearing activity.

Your bones are living tissue. Give them a reason to stay strong. 🦴💪

What are you doing for your bone health right now?

Sunday doesn’t have to mean doing nothing. It can be a day to move a little, strengthen a little, and remind yourself that you’re still building the body you want to live in. ❤️

This is my Sunday list:

🚶‍♀️ Daily walk
🪑 Wall sit
🦶 Heel raises
⬆️ Seated leg lifts over an object

That’s it. Nothing complicated. Nothing that requires a gym.

And remember, this is my list—not a rulebook. You can pick a few of these exercises, modify them for your fitness level, or create your own list of movements that work for you.

For me, the important part is showing up consistently.

Because getting stronger after 50 isn’t about doing everything perfectly.

It’s about doing something regularly enough that your body has a reason to stay strong.

What’s on YOUR Sunday list? 👇

💙 SEPTEMBER 27 CHECK-IN! 💙

What did you do today to move yourself forward?

Maybe you took a walk. 🚶‍♀️
Maybe you did some strength exercises. 💪
Maybe you simply made an effort to get up and move more.

It all counts.

You don’t have to do everything. You don’t have to be perfect. And you definitely don’t have to compare your progress to anyone else’s.

The goal is to keep building on what you can do today.

One walk.
One workout.
One extra bit of movement.
One day at a time.

👇 CHECK IN BELOW: What did YOU do today?

And if you’re just discovering the challenge, you can start any day. There’s no catching up and no starting over.

Small steps. Big changes. ❤️
Your journey. Your pace. Every step counts.

You don’t need a complicated workout to improve your fitness. ❤️

If you’re over 50 and feel like you’re starting from square one, start here:

🚶‍♀️ WALK
Even 10 minutes is a great place to start. Build your time and distance gradually.

🪑 SIT-TO-STANDS OR SQUATS
Your legs are incredibly important for staying independent. Practice getting stronger at a movement you use every single day.

💪 COUNTER PUSH-UPS OR FARMER’S CARRY
These are simple ways to build strength that can carry over into everyday life—pushing, carrying, lifting and doing things for yourself.

You don’t have to be in great shape to start.

You just have to start where you are and keep going.

A little walking + a little strength work, done consistently, can take you a long way. 💪

What are you starting with—walking, sit-to-stands, or counter push-ups? 👇

How would you do on this balance test? 👇

Balance is one of those things we often don’t think about until we start losing it.

But the good news? Balance is a skill—and you can work on it at any age.

Try this simple test:

➡️ Stand next to a sturdy counter or chair.
➡️ Lift one foot off the floor.
➡️ See if you can hold it for 10 seconds.
➡️ Switch sides.

And remember: you don’t have to be able to do it hands-free right away.

If you need to hold on, start there. Practice a little every day and gradually challenge yourself.

Better balance can help you feel more confident moving through everyday life—from walking and climbing stairs to getting up and moving around without worrying about losing your footing.

So… how did you do?
10 seconds hands-free?
10 seconds with one hand?
Or are you still working toward it?

Tell me in the comments! 👇

Out of Shape to Strong 💪
It’s never too late to get stronger, steadier, and more confident.

Saturday is not a day to “take it easy” on yourself. It’s a day to keep showing up. 💪❤️

Here’s what’s on my list today:

🚶‍♀️ Daily walk
🔥 Elbow-to-knee crunches
💪 Plank
🪑 Counter squats
⬆️ Standing knee raises
🍑 Glute bridges

I’m not trying to crush myself with a huge workout. I’m working on the things I want to be able to keep doing as I get older—walking, getting up and down, staying balanced, and keeping my strength.

And remember: this is MY list, not a requirement for you.

You can choose a few exercises from my list that work for you, or make your own list completely. Start where you are. Modify what you need to modify. Even a shorter version counts.

The goal isn’t to have the perfect workout.

The goal is to keep giving your body a reason to stay strong.

So what’s going on YOUR list today? 👇