Out Of Shape To Strong

Out Of Shape To Strong Out of shape 59 year old woman’s journey to get strong while teaching & motivating you to do the same without getting overwhelmed. I believe in you❤️
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I am not a fitness expert, just an average person sharing what I have learned.

A delicious light snack with 34 grams of protein and only 3 ingredients! Frozen berries (low glycemic), Chobani unflavor...
04/24/2026

A delicious light snack with 34 grams of protein and only 3 ingredients! Frozen berries (low glycemic), Chobani unflavored no sugar added Greek yogurt, and Equip Prime protein powder (nondairy and not whey protein).

If you would like to try this Equip Prime protein powder, you can use my affiliate link to get 15% off. It is the only protein powder I use, and it is super clean (3rd party tested for metals, pesticides and plastics).

https://www.equipfoods.com/OOSTS

04/24/2026

If you have started your fitness journey, what is one of your favorite gains you have seen?

Sarcopenia is a medical condition characterized by the loss of muscle mass, strength, and function, most commonly associ...
04/24/2026

Sarcopenia is a medical condition characterized by the loss of muscle mass, strength, and function, most commonly associated with aging.

What happens in sarcopenia?

As people get older, their muscles gradually shrink and weaken. This can lead to:

* Reduced strength
* Difficulty with balance and mobility
* Increased risk of falls and fractures
* Loss of independence in daily activities

Why does it occur?

Sarcopenia is caused by a mix of factors, including:

* Aging-related changes in hormones and muscle metabolism
* Physical inactivity (not using muscles regularly)
* Poor nutrition, especially low protein intake
* Chronic illnesses (like diabetes or inflammatory conditions)

When does it start?

Muscle loss can begin as early as your 30s or 40s, but it becomes more noticeable after age 60.

Can it be prevented or treated?

Yes—while it’s common, it’s not unavoidable. The most effective strategies include:

* Strength (resistance) training
* Adequate protein intake
* Staying physically active
* Managing underlying health conditions

04/24/2026

Counter squats are a great option if you want to build leg strength but aren’t up to doing a regular squat.

04/24/2026

I started my fitness journey 6 months ago, and I wasn’t sure I would be able to dig out of the hole I was in.

04/24/2026

If you participating in the April fitness challenge, let us know below how it’s going. If you want to join us in this challenge, you can get more information on the featured post on our page.

I highly recommend you track your time or distance for every day you walk to give yourself that feedback on how you are ...
04/23/2026

I highly recommend you track your time or distance for every day you walk to give yourself that feedback on how you are doing. Oftentimes, seeing this progress written down can give you the motivation you are looking for.

Protein is one of the most important nutrients your body needs. It does a lot more than just help build muscles. Here ar...
04/23/2026

Protein is one of the most important nutrients your body needs. It does a lot more than just help build muscles. Here are the key benefits of having enough protein in your diet:

1. Builds and repairs tissues
Protein is essential for growth and maintenance. It helps repair muscles, skin, organs, and other tissues—especially important after exercise or injury.

2. Supports muscle growth and strength
If you’re active or trying to gain muscle, protein helps your muscles recover and grow stronger.

3. Keeps you full longer (helps with weight management)
Protein is very filling, which can reduce hunger and help control calorie intake. This makes it useful for weight loss or maintaining a healthy weight.

4. Boosts metabolism
Your body uses more energy to digest protein compared to fats and carbs, which can slightly increase calorie burning.

5. Supports immune function
Proteins are needed to make antibodies that help your body fight infections and illnesses.

6. Helps produce enzymes and hormones
Many enzymes (for digestion and metabolism) and hormones (like insulin) are made from protein.

7. Maintains healthy hair, skin, and nails
Protein provides the building blocks (like collagen and keratin) that keep these tissues strong and healthy.

8. Stabilizes blood sugar levels
Eating protein with meals can help prevent spikes and crashes in blood sugar.

04/23/2026

Heel raises are highly effective for strengthening the calf muscles, enhancing ankle stability, and improving balance. They are essential for rehabilitation of the Achilles tendon, managing plantar fasciitis, and improving mobility, walking, and running mechanics.

04/23/2026

If you’re doing daily walking, good for you! Two suggestions I have for the best results are to make sure you keep yourself challenged by either increasing the distance, the time, or the speed of your walk, and make sure you keep track of your results every day.

04/23/2026

It’s April 23rd, are you participating in our fitness challenge? If not, you can start at anytime.

So many people ask me how much weight they should lift, so I created this graphic to help you decide what weight is righ...
04/22/2026

So many people ask me how much weight they should lift, so I created this graphic to help you decide what weight is right for you.

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