Spring Weight Loss: Over Fifty Edition
Winter’s over. It was fun while it lasted but it is time to move on!
So… how are you feeling?
Maybe you’re emerging from hibernation with a bit of extra weight. Maybe there was more comfort food and less movement. Your walks may not have happened as often, and with the dark, wet, and cold weather, your motivation may have dropped. Life might have become more complicated, and your health routines may have slipped to the back burner.
At this stage of life, the demands stack up. Work. Kids. Aging parents. Your own health issues might shockingly pop up. Maybe you’re adjusting to an empty nest. Perhaps your body’s just not moving like it used to with hips, knees, shoulders causing you grief and shock. Maybe it is all of the above, all at once. Hang in!
These things don’t just throw off your schedule, they can shake your whole foundation. When your spirit takes a hit, everything feels harder. Especially taking care of yourself. But here’s the thing: these moments don’t have to take you down. They can build you. They’re not a stop sign, but a signal. To get stronger. Not just physically, but mentally, emotionally, spiritually. And one way to fight back? With your habits. With movement. With nutrition.
So, pause for a second and ask yourself:
Where am I at right now?
Where do I want to be six months from now? A year from now?
If you’re genuinely content, wonderful, keep at it! But if even part of you is craving a shift, or if you know someone who is, keep reading. Or pass this along.
Step One: Get Clear
Start by getting real. Ask yourself:
What’s the biggest thing standing in my way? Is it lack of help with groceries or meal prep? Is it saying yes to things that derail me? Is it emotional eating, or skipping movement because I'm drained?
What, if anything, am I saying yes to that’s costing me progress? Common culprits: second helpings, late-night snacks, missed workouts, putting others' needs first.
What do I want to gain from losing weight? More energy? Better sleep? Less pain? Confidence? Mobility?
Why does any of it matter to me? Like, really and truly. If it doesn't deeply matter, status quo will remain.
Step Two: Make a Few Smart Shifts
You've decided you want a change and the good news is you don’t need a total life overhaul. You just need to be intentional in a few key areas. Choose one to start. Here are some places to begin.
1. Portion Control
Even healthy foods can sabotage progress when portions are off. We often eat more than we need, learn what amounts works for your body.
2. Calories Count and So Does Quality
A Big Mac and a homemade burger don't land the same way in the body. Prioritize whole foods. Focus on protein. Load up on veggies. Body composition is impacted by our choices.
3. Move More. Strength Train. Mix up your Routine.
Walk more. Hit your step count. Try rucking. Most importantly, strength train. Aging leads to muscle loss, which affects metabolism, energy, balance, even mood. Lifting helps preserve muscle, protect joints, and maintain independence. Shock the body with a new fitness regime, doing the same thing we have done for years, stops working after awhile. Embrace. Movement is medicine. Lifting builds resilience. Need guidance? Check out our Lift Over Forty program for Women - strength training designed for this stage of life.
4. Hydrate
Are you parched? Many of us are and it shows, in cravings, energy dips, slow recovery. Drink more water. Every day.
5. Sleep
Sleep is non-negotiable. It affects hormones, fat loss, stress, and energy. Start by going to bed 30 minutes earlier. Make rest a priority.
Final Note: Be Your Own Cheerleader
If you're in a hard season right now, hang in there. It’s easy to skip the gym or grab comfort food when life gets heavy. But remember, you just need to move, limit the junk, get to bed and know that something is always better than nothing. And please most importantly, always, talk to yourself like someone you love. With compassion. With belief. Have patience. Keep at it and know, if you commit and stick with it, things will shift.❤️
Click here to learn more about Empower's Nutrition Program.
Wednesday Whip It🍽️
Do you use cacao nibs? Unlike regular chocolate chips, cacao nibs are minimally processed and sugar-free, with a slightly bitter crunch that’s rich in antioxidants and fiber. Cacao nibs are a secret weapon against cravings. Keep a jar on your counter and sprinkle on smoothies, yogurt, morning oats and even sweet potatoes. One tablespoon = 70 calories and 0 grams of sugar.
Strong Bars💪
Ingredients:
1 ¼ cups rolled oats
2 tbsp ground flaxseed
2 tbsp chia seeds (extra fiber + protein + crunch!)
2 tbsp cacao nibs (enough for the crunch & antioxidant hit)
2 tbsp natural almond or peanut butter
2 tbsp unsweetened applesauce
1 tbsp honey or maple syrup
½ tsp vanilla extract
Pinch of sea salt
Optional Add-Ins:
1–2 tbsp unsweetened shredded coconut
1 tbsp chopped almonds or walnuts (adds texture but limit to keep calories down)
Dash of cinnamon
Instructions:
In a large bowl, combine oats, flaxseed, chia seeds, cacao nibs, and salt.
In a small bowl, whisk together nut butter, applesauce, sweetener, and vanilla until smooth.
Stir wet into dry until well combined (use your hands if needed).
Press mixture into a parchment-lined loaf pan.
Chill in fridge for 1 hour until firm, then slice into bars.
Wednesday WOD
Warm up
2 rnds Each ( A partner completes then swaps with B Partner)
A B
10 ring row squats Row
5 Lat pull ups (rnd 2 beat swing)
5 DB squat and press
3 rope pull to stand
Tech
DB Thrusters
Pull ups
Rope Climb
Row
Wod
1000m row
30 DB Thrusters 20/35#
20 Pull ups
5 Legless rope climbs
1000m row
5 Legless rope climbs
20 pull ups
30 DB Thrusters
1000m Row
Cool down
