How To Feel Stronger for Longer and Equip Yourself to Live Your Best Life

#1 thing most of my Active Agers fear is falling, not only because they might get injured, but also because they fear they wouldn't be able to pick themselves up. 

Stick around if you want to maintain muscular strength to function on a daily basis and stop feeling frail and weak. You're going to learn how to maintain muscle strength and why that’s so important. 

I don't think it's fair to suffer simply because you're getting older and society has written you off. You're on a journey to remain independent and confident. Unless you know the process, it's nearly impossible.  

Going to the gym and choosing a trainer who doesn't know how to work with the 60+ community is a waste of your time and money. 

Trying to figure out what to do on your own, also a waste of time.  And you can get hurt in the process. 

In the video above I'll show you one of the exercises that will strengthen your quadricep muscles, your thigh muscles. 

Why do we want to strengthen these muscles?

These muscles are hugely important. For what purpose? Walking, navigating stairs, sitting down, standing up - you need these muscles to be strong. If they become weak, you can find yourself in a wheelchair, and you will absolutely become a burden. 

So let me tell you about a squat.

Squats are the perfect way to strengthen your quadricep muscles.

Here is how you can do it. First you'll want to squeeze your abdominal muscles in.

If you don't know how to have squeeze your abdominal muscles, laugh out loud. And feel. Put your hands around your waist and feel what happens when you when you push the air out.

That's a squeeze of the abdominal muscles. 

So you want to squeeze those muscles, you want to keep your back flat, not rounded, and you want to lower yourself down slowly as if sitting in a chair, and then come back up. And that is a squat. 

Let’s talk about proper form.  Your feet should be shoulder to hip distance apart. Your back, should be flat, not rounded.  That means you have to tilt your pelvis slightly. 

Let me talk to you about incorrect form. Many people round their upper back, especially because posture starts to become an issue as you become more mature. You don't want to bend over the squat, you want the back to stay flat. 

A good way to think about that is to hinge at the hips like you're going to sit back in a chair. And then you just bend your knees and hinge at your hips at the same time, while not rounding the back.

Another common mistake people make is their knees slant inward.

That’s going to cause a lot of pain to your knees. You want to envision opening up the floor with your feet, as if you're going to rip that floor apart. When you do that, your knees will automatically go out.  

Make sure they're not going out too far and your feet are not lifted from the floor.  You want your feet to be flat. Weight should be in the center of the foot as you come down for the squat. 

Some of you might say I've had a knee replacement, hip replacement, I have arthritis, I can't get down that far. It's okay. 

Even if you were to go down to a shallower level, say a 45 degree angle instead of 90 degrees, your quadricep muscles will activate.  That puts less tension on the knee. So it doesn't have to be so deep; it can be more of a shallow squat. It's still very, very effective. 

Why is this important?

You don't want to end up in a wheelchair. You don't want to become a burden to family and friends.   You don’t want to wipe out and go head over heels.

Every minute you're not clear on what you want and you don't have a strategic plan to build your muscle strength, you're wasting your time, money and energy when you could be improving your quality of life. 

I have a five step system in place in my program. And it gives you the comprehensive help that you need so you walk into those Golden Years living quality, not just quantity. 

Right?  Does that make sense to you?

One of my Active Agers just said to me, "Adrianne, I love how my body moves now." That's a big deal. This woman is age 81 and she loves how her body moves! You can love how your body moves too.

So commit to going on this journey with me. Commit to getting rid of that frail and weak feeling. If you have any questions about the Timeless Agent Blueprint, if you want more information, please let me know. I offer a complimentary consultation, so we can see if we are the right fit for each other. If you're interested, you can book it here. 

In my program, I give you exactly what you want. I teach you how to maintain your muscular strength and endurance, so you don't become frail. 

I teach you how to prevent cognitive decline, and avoid losing your memories. 

And I teach you how to become less of a fall risk by improving your balance. 

Hope you found this article and video helpful. 

Stay active, 

- Adrianne