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Are You Looking for Ways to Get Rid of the “Bat-Wings”, That Floppy Loose Skin on the back of Aging Arms?  Want to Reduce the Appearance of Cellulite Too?  Then This Easy Routine May Work For You!

I work out several times a week.  I do cardio and strength training.  I switch it up to stay fit, but lately I have been struggling with floppiness on the back of my arms.  It’s what you may hear called “bat wings”. I keep thinking maybe it’s because I am over 50 and it’s just life.  However, I am pretty toned and have great arm muscles otherwise.  I dry brush and do lymphatic drainage, so that shouldn’t be the issue.  I have been scouring the internet and posts of all the trainersI follow for solutions.  I discovered one very simple move, that numerous people recommend.  So, I decided to give it a try.  I have been doing this for a week now, and I have to tell you it’s working!  I am thrilled! And…it couldn’t be easier.
So what do you do?

**Get a small 5 pound dumbbell like this one shown, And squeeze it in between your hands, palms facing each other, in front of you.
Next, all you do is curl up at the elbow, squeezing the palms together and squeezing the fists as seen here on my 

Do this move 100 times every day!  I have completed a week and see a big difference in my arms.  It takes less than 5 minutes and it can be done alone (if you’re targeting one area) or added onto your existing workout. As I mentioned, I have been doing this on its own every single day. I keep my small weights in the kitchen, in my bedroom and in front of the TV as a reminder.  This keeps me on track.  
I also added this cellulite firming cream.  I place on on the back of my arms and around my bicep in he morning after showering and again in the evening right before bed.  It’s on Amazon and has over 30,000 4 star reviews from users like me.  

I apply this cream to the back of my arm and the bicep area in the morning before dressing; and again in the evening right before bed.  You can actually feel this cream working.  It gets tingly and heats up.  I am noticing that I sweat where I use it as well.  (I typically do not sweat on the back of my arm or backs of my legs).  You would place this anywhere you are working on a dimpled cellulite appearance.(back of arms, legs, buttocks, abdominal area).    
Of course everyone has different needs and may notice different results - but this workout and cream seem to be working great for me.  I am going to stick with it!  I plan to up my dumbbell to 10 pounds next week and see how it goes.  Speak to your own health care provider before incorporating my tips, I am not a healthcare expert, I am simply sharing what works for me. 
I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50, having fun, staying fit, healthy, and fashionable.  Please SUBSCRIBE, LIKE & FOLLOW me if you like this type of content.  I am an Amazon Associate and I do earn commissions off of purchases through my links.  This has no affect on the cost to you.   Purchases through my links support my efforts to share on this blog.  
I only share information and items that I ACTUALLY use regularly and truly believe in and love.  My health, beauty and fitness results may not be the same for everyone.  I always recommend that you speak with your own healthcare provider prior to incorporating my routines into your own.  I am not a fitness or healthcare expert - I simply share what works for me. 

You can view all of my favorite things on my Amazon Store Front:
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Here’s shortcut  to all my social media, links and sites where I post 
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Find me @SheDo50Too on all your social media to see more content, reels, and videos.  I share:  workouts, recipes, meal prep, healthy habits, fashion and beauty.  Thank you for reading my blog.  I truly appreciate you!  


© Copyright, 2024, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

Feeling intimidated by the thought of starting a new exercise plan?  Overwhelmed by the thought of entering a gym?  Well, stop, right here, and read on!  I felt the same, in the beginning.  Midlife & menopause enter and we become engulfed in a cycle of hormone fluctuations causing weight gain and fatigue.  This web wrecks havoc on our hormones leading to more weight and exhaustion.  It’s a never ending cycle, unless we mentally and physically put an end to it.  That’s exactly what I decided to do for myself.  I will not lie, it wasn’t easy in the beginning, BUT - it was easier than I thought it would be.  Sure there were days I binged on cookies or chips and felt awful afterward; and there were days I couldn’t bring myself to get off of the couch.  Now, however, that is behind me and I am feeling the best I’ve felt- ever - at the age of 52.


In my 30’s, after having children, I worked with a trainer and nutritional coach to get my body back on track.  In my late 40’s, I sill possessed the basic knowledge to get myself back into shape I just had to make myself do it.  A few things were different this time, including the onset of a few health personal issues including hypothyroidism and another health related surgery, as well as entering menopause.  You’ve likely heard of “menopausal  or midlife weight gain”. It’s true. If you go along eating like you always have and doing nothing physically to prevent it, the midlife weight will come. Not only will it come, it will multiply weekly or even daily.


Factors like increased stress levels (cortisol) - that tend to come at this time of life, lack of adequate sleep (cortisol), and bad eating habits (cortisol & insulin levels) all wreck havoc on our already out-of-whack hormones leading to an exponential growth in the midsection and extreme fatigue that ensues. You may think the best way to battle the hunger and sleepiness is to eat and sleep.  This is not entirely true.  My best advice if you are feeling tired is to EXERCISE.  Even for a short period of time and even if it’s a simple workout, movement will give you energy.  As far as eating goes, this is a time to monitor everything and ensure you are getting the proper balance of nutrition and macros for overall health and longevity.  I recommend using an app like “MyFitnessPal”.  I am not affiliated, this is simply the app I have used for years and absolutely love!  (I focus on the topic of food choices, a lot, in other blog posts.)  For this post I will stick to the workout. Keep in mind, however, that I made significant changes to my eating habits coinciding with the uptick in exercise.


In the beginning, if you’re like me, the thought of working out seems overwhelming and not pleasant at all.  Because of that mindset, I probably took a little longer to reach my goals than necessary. But that’s ok…I met those goals and now I set new goals often.  How? You are asking.


Now, looking back, It was much simpler than you might think.  The biggest component is mindset, “that YOU WANT to do it”.  With the right mindset the determination and commitment follows.  I started out by simply doing a 1-minute plank every day.  I kept seeing the “Plank Challenge” on social media and I read somewhere that this is a great way to start the habit of exercising daily.  I did the 1-minute plank every single day for 2 weeks.  It worked!  After the 2 weeks, I decided that I could do a floor workout, quite easily; and it would be less painful because I could do it in any room, watching my favorite tv shows.  I looked up floor exercises for each body part and came up with a set that I felt were manageable for me.  


Here is the link to the exact routine that I did every day for several months.  I now call it my “Lazy Workout” because it is just that for me.  I go back to this workout any time I am feeling fatigued or just not feeling up to a more demanding workout. 
​

With this routine, I noticed, rapidly, that my weight was coming down.  I felt less bloated all of the time. My energy levels were increasing.  I no longer felt as if I needed a nap daily.  My mood improved, my skin looked better and my smile was much bigger.  This simple shift in habits helped my hormones, my mind, and my body!  
The next step, for me, after sticking with this routine consistently was to add cardio.  Incorporating more cardio after over a month of the previous routine would aid in my losing the last, excess stubborn weight even quicker.  For me, cardio can be tough because I do not always have daylight hours, in which I feel safe, to get out and walk.  A great solution for this, was incorporating an indoor exercise bike.  Indoor cycling for 20 minutes every morning, before I did anything else, ensured that I did cardio & added the boost that I needed to achieve my weight-loss goals.   I lost 20 pounds in less than 1 year.

You can find the Indoor Cycle I use by clicking here INDOOR CYCLE

After the loss of 20 pounds, and completely changing not only my body but also my mindset;  I incorporated weight and resistance band training a few times a week.  Now my goals are more about maintenance and muscle building.  I have finally learned in my 50’s that exercise isn’t just about how we look.  It is about how we feel, regulating our hormones, and establishing healthy behaviors and creating a positive state for longevity.  That is my focus now, LONGEVITY.  My entire mindset has shifted to a place of looking to the future and planning for movement, function, and mental stamina - as well as building some pretty decent muscle for a 50 year old!
Please send me a comment or reach out if I can offer more info on my experiences in embarking on a fitness journey.  I am glad to offer the support.  I found a support system helped me tremendously in getting started.  Please, also, leave me a comment if you have any tips to share.  I appreciate the feedback, always. I’m so thankful for my midlife support system now and wish that I had found it sooner.  
I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  Please SUBSCRIBE, LIKE & FOLLOW me if you’re interested in my inspiration & tips, trial & tribulations for life over 50.  I am an Amazon Associate.  The fitness equipment, apparel, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no affect on the cost to you.   Purchases through my links support my efforts to share on this blog.  
I only share information and items that I use regularly, truly believe in and love.  My results may not be the same for everyone.  I always recommend that you speak with your own healthcare provider prior to incorporating my routines into your own.  I am not a fitness or healthcare expert I simply share what works for me. 


You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites where I post about my daily family life over the age of 50
https://linktr.ee/shedo50too


Find me @SheDo50Too on all your social media to see more content, reels, and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 family life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

Supercharge Your Indoor Cycling Workout with Small Dumbbell Weights

I’ve found myself short on time recently and making excuses not to do my entire workout, and even skipping it entirely some days.  Frustrated with my recent lack of discipline, I’ve been doing something new and I love it.  I incorporated some weights into my indoor cycling - combining 2 workouts at once (strength and cardio).   i upped my bike resistance to get a more intense leg workout, and added my small dumbbells. So my question to you is….  Are you short on time?  Are you looking to take your indoor cycling cardio routine to the next level? If you're ready to maximize your workout and achieve better overall fitness, incorporating small dumbbell weights can be a game-changer. This dynamic combination of indoor cycling and weight training can help you burn more calories, improve muscle tone, and elevate your cardiovascular endurance. In this blog post, we'll explore how to effectively integrate small dumbbell weights into your indoor cycling routine for a truly powerful, quick, and efficient workout.

Safety first:
Before diving into a new workout routine, it's important to prioritize safety. Make sure you have proper form and technique for both indoor cycling and weightlifting exercises. Start with lighter weights and gradually increase the intensity as you become more comfortable and confident.  Also, check in with your healthcare provider about what workouts are best suited to your needs.

Select the right dumbbell weights:
For an effective workout, choose small dumbbell weights that allow you to perform exercises with proper form without compromising your cycling technique. Opt for weights that challenge you but are still manageable throughout your workout.  I am using small 5 pound weights.  Remember, the focus is on enhancing your cardio routine rather, and working on sleek muscle, than heavy lifting.

Warm-up and cool-down:
Begin your workout with a dynamic warm-up to prepare your body for the upcoming intensity. Perform light cycling exercises without weights to gradually increase your heart rate and warm up your muscles. Similarly, conclude your session with a cool-down period to bring your heart rate back to normal and stretch your muscles to prevent post-workout soreness.

Integrate weight training during your cycling session:
I don’t do this daily but when I am short on time I find that doing cardio at the same time as my small weights is very effective in fitting in a good workout in a very short amount of time.  I also step up the resistance on my indoor cycle so that I am getting some strength training on my legs as well.  To maximize the benefits of both cardio and strength training, incorporate these weightlifting exercises during your indoor cycling routine. Aim for a balanced workout that targets various muscle groups. Here are a few examples:
     •   Bicep curls:  While cycling at a moderate intensity, perform bicep curls with your dumbbells, engaging arms.
     •   Shoulder presses:  At steady pace on the bike, add shoulder presses to work your deltoids and upper body.
     •   Overhead tricep extensions: Cycle, incorporate overhead tricep extensions to strengthen your triceps and core.
     •  Big Arm Circles: for chest, core and arms while maintaining your cycling rhythm.

Intervals and circuit training:
For long term gains and to intensify your workout, alternate between periods of high-intensity cycling and weightlifting exercises. High-intensity interval training (HIIT) can boost your metabolism, increase calorie burn, and improve cardiovascular fitness. Consider creating circuits where you cycle for a certain duration, then transition into a set of weightlifting exercises before returning to the bike.

Core exercises off the bike:
For long term benefits, it is best to do weight training and cardio at different times.  While cycling provides a low-impact cardio workout, it's essential to strengthen your core muscles for stability and balance. Dedicate some time off the bike to perform core exercises like planks, Russian twists, or bicycle crunches using your dumbbells.
        
Maintain proper form:
Throughout your workout, pay close attention to maintaining proper form for both cycling and weightlifting exercises. Engage your core, maintain good posture, and avoid using momentum to swing the weights. This will help prevent injuries and ensure maximum effectiveness.


My Final Thoughts:
By combining indoor cycling cardio with small dumbbell weights, you can elevate your fitness routine and achieve remarkable results. This powerful combination not only burns more calories but also strengthens and tones your muscles, improves cardiovascular endurance, and enhances overall fitness. Remember to start with lighter weights, focus on proper form, and gradually increase the intensity. With consistency and dedication, you'll experience the benefits of this dynamic workout in no time. So, gear up, grab those dumbbells, and pedal your way to a stronger, fitter you even with a small amount of time!


Keep in mind everyone has different needs and different outcomes.  I am not a healthcare expert.  Do what works for you, I am simply sharing a technique that works great for me when I find myself short on time.  

You can find my favorite indoor cycle here

​You can find small weights that are very comfortable to use here

You can find a video demonstration of this workout on my Instagram https://instagram.com/shedo50too?igshid=OGQ5ZDc2ODk2ZA==
Please leave me a comment if you try it, I’d love to hear some feedback.  If you have a workout that maximizes benefits and takes up less time I would love to try it…Please share your thoughts!
​
I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   


You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein
​

I say all of the time, “I quite literally changed from a couch potato to a fitness enthusiast overnight.”  Sounds easy, and it is easy to say now, but it definitely didn’t seem easy before I embarked on this journey.  I changed my health and fitness habits, over time if I am being honest, but my mindset looking back is I started by doing a plank every day and doing a little bit of movement in the kitchen.  That kicked started everything else for me.  Small habit changes lead to bigger changes overall.  I speak on all of these habits in my other blog posts.  For today, I will outline the 6 major changes I made in my health habits that lead me to be in much better physical and mental shape today at 52 than I was in my 40s. 


First, I already mentioned the plank.  I kept seeing a 30 day plank challenge on social media and decided at a minimum I could at least do that.  It didn’t seem time consuming or strenuous.  So, I did just that - a 30 second plank every day for a week and gradually built up to a minute every day.  I still do a one minute plank every single day, even if I don’t fit in any other exercise.  Gradually doing this plank led to my kitchen exercise routine, then to a full fledged weight and cardio routine.  I highly recommend finding something for yourself, like the plank, that is manageable and stick with it.  I will say, choose something you feel is manageable for you, and start with that.  If doing a plank on the ground is too much, start on the wall or on a counter.   Do one small thing everyday for at least 2 weeks.  (This is documented as the time needed to start a new habit.) After the two weeks, adding on will be easier, more manageable. Just start with one small, achievable goal and worry about the next step when that first goal is achieved.  

The second major lifestyle change I made is to meal prep.  I cannot emphasize enough how much meal prepping helps.  Not just for weight-loss or supporting a new fitness plan, meal prepping keeps every family member on track for the day and full of nourishment, not processed, quick to grab, junk foods.  Meal prepping every meal and snack, aids in so much more than just eating right for the day.  It also aids in time management and efficiency.  For me doing this allowed me to view everything I was consuming prior to doing so.  It allowed me to start counting calories and having a realistic look at what I was eating and what I should be eating.  Prepping eliminates grabbing a quick snack and mindless eating and changes that habit with mindfully thinking about what should be consumed for sustenance. This whole change in mindset results in more healthy consumption.  Prepping ahead makes it easy to log everything in a fitness tracker and stick with it.  Give it a try!  It’s not as difficult as you may be thinking.  Plan each meal and snack for the week and prep it for the family.  In our home, we make it a family affair on Sunday.  That works for us.  We have breakfast and then sit around the kitchen compiling the meals and snacks for the week. Some of the items we prep are overnight oats, or yogurt bowls for breakfast, almonds and apple slices for a morning snack, lettuce wraps for lunch, chicken/yogurt salad or veggies and hummus for an afternoon snack, prunes and crackers for another snack and chicken breast, broccoli and a baked potato half for dinner.  I do have quite a few different meal plans that I use each week.  If you would like more information or some example meal plan, please sign up for my newsletter or leave me a comment below.  I am happy to share more menus and information about calorie content, macros and nutrition

The third change I made was to always carry a packed healthy snack with me.  My favorite is Quest Protein Bars.  These hold up well in a bag for work or travel and they are the best as far as balancing macros and stabilizing blood sugar.  Quest bars are highly recommended as a better packaged option by a number of health experts.  Fresh and homemade is always best but if you need something packable and non-perishable this is a great option.  I will link a few of my favorites below.  I keep a protein bar in my bag at all times, so I am never without something to eat when hungry.  This, for me eliminates stopping for fast food or grabbing the vending machine chips to satisfy an appetite without nourishment.  This is a game changer when dieting or restricting calories to get in shape.  Always being prepared with my own healthy foods made a huge difference, again in my mindset.  You probably see where I am going, so much of it is MINDSET and creating the habit of being in the correct headspace. 

You can find some of my Favorite Quest products on my amazon Storefront at this link 

Another big change was tracking my water, making sure that I was hydrated at all times. I added 8 glasses of water a day, but also incorporated an electrolyte drink.  I drank a lot of hot tea and coffee.   I cut back to one coffee a day and incorporated more herbal teas.  The biggest change, however,  was adding detox drinks:  lemon & hot water first thing in the morning which helps the gut and is cleansing and refreshing.  The lemon and water are great for the skin and fight inflammation, while assisting in weight management.  Lemon, cinnamon, cayenne, & ginger (you can add honey to taste) in hot water, at night is touted to burn extra calories by boosting the metabolism overnight.  Additionally, this combination is said to support the immune system, encourage lymphatic drainage and fight inflammation.  I’m not a medical expert, but I can say, I thoroughly enjoy both of the “detox” drinks and I feel great when they are part of my daily regimen.  I’ve used my hot water pot for years.  It makes it so easy to have herbal teas and hot detox drinks any time of day with no mess.  The hot water is always ready.  I will link my favorite here.

Once I started noticing some changes in myself, from all of the little things I was doing, I was ready for the next step to do even more.  I invested in a few small, inexpensive pieces of exercise equipment: resistance bands, small dumbbells, and ankle weights.  I started doing my exercises with a little resistance and weight.  There is so much research available on the topic.    Strength training is very important in aging because it keeps the muscles and bones strong, it aids in long term mobility and accelerates weight loss. 

With more visible results and nearing my overall fitness goals, I decided the next step was to improve my cardiovascular health.  Doing this, I knew, would result in fat loss and lean muscle gain.  Cardiovascular health is very important for longevity too.  Cardio supports a strong heart, blood flow and nutrients and oxygen in the body.  I personally always felt cardio was a chore and took time away from other things.  That was until I found this great valued indoor cycle.  The one that I have been using for well over a year is worth the small investment.  I found that with cycling, I am able to check email, work on small tasks on my phone or iPad, or even catch up on the news or my favorite show while doing my exercise. What a breakthrough!  Being able to distract the mind from the chore makes a huge difference.  This cycle folds up for storage and can be easily moved around the house.  It works equally well being productive, watching tv or just focusing on cycling.  The cycle was a game changer for me with cardio exercise.  I now, actually look forward to it everyday and there is no longer an excuse.  “I need to work”….I can do that on the bike.  “I have emails to answer” ….I can do that on the bike.  “I want to sit, relax and watch tv”….I can do that on the bike.  Again, mindset.  Little changes lead to a mindset of more change.  Any cardio you enjoy works great.  Walk outside, take the stairs, run, elliptical….whatever it is will work if you’re moving for 20 minutes a day and getting your heart rate up a little.  I will link the indoor bike that I love here

So there you have the things that shifted me from a couch potato to a fitness enthusiast.  Everyone is different, I am simply sharing what worked for me.  Speak to your own healthcare provider about what changes may work best for you and then think about what is manageable and enjoyable.  Incorporate new things one maneuverable step at a time.  If I can do it so can you!  Please get in touch with a comment or subscribe to my newsletter if you would like to know more about the things I am doing.  I am happy to share.  If you have any input about great ways to stay on tack and new fitness routines I encourage you to share.  I would love to hear more.  


I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   


You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein