Cardio VS Strength Training ~ Which One is Best

Visit any gym and you will quickly see that some people focus on cardio exercise while others focus on strength training. So that may lead people to believe one form of exercise is better than the other. This leads me to the question ~ Cardio vs. Strength Training ~ Which One is Best?

 This post may contain affiliate links

 As one who has been exercising for over 40 years, I have my personal opinion about whether cardio or strength training is better for your workout but I will share those later. Instead, I will share some research that I recently discovered from an article that I read on Chuze Fitness.

 Cardio and strength training both have fitness people who are passionate about which one they prefer. There are even some folks who believe that one is better than the other. As a person who considers herself healthy and looks amazing at 59 years of age, I am always experimenting with my workout routine to see results, I wanted to share this article to give you information. I also wanted to share this information to show what helped me see results after I turned 50.

To begin the discussion of which form of exercise is better, we need to learn what each workout routine is. So let the learning begin.

What is Cardio Exercise?

Cardiovascular exercise is any sort of activity that boosts your heart rate. These are exercises that push your pulse into what’s known as your target heart rate. Think of a brisk walk or running. Think of exercise that makes you breathe harder.

While there are many types of cardio exercises, here are some of the most popular types:

  + Cycling

  + Running

  + Walking

  + Hiking

  + Swimming

  + Rowing

  + Jumping rope

  + Dancing

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Some Benefits of a Cardio Workout

A cardio workout encourages your system to become stronger, more resilient, and more efficient. This type of exercise may help improve your blood pressure and overall heart health. It can also help with your bone strength and stamina. 

Cardio may also:

  ~ Promote brain health – thanks to the increased blood flow in your body. Some say this can help with thinking, memory, and protection from dementia.

  ~ Support weight loss and maintenance – A healthy weight helps your body perform better and it can prevent conditions like type 2 diabetes and cardiovascular disease. Cardio may also help you burn more calories.

  ~ Improve energy – cardio may require energy but it gives you energy in return. One of the reasons you feel better after a cardio workout is aerobic exercise triggers the production of endorphins—feel-good hormones that offer a wonderful sense of happiness, well-being, and I-got-this thinking.

  ~ Diminish stress levels - a workout is a great way to take care of stress. I love using my workout sessions to get my thoughts balanced.

  ~ Improve sleep quality - Some may find that exercising in the evening may not help with sleep. If that is the case morning exercise has benefits.

  ~ Strengthens immune system - regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins.

  ~ Curb your risk of health conditions - like obesity, asthma, high cholesterol, type 2 diabetes, etc.

What is Strength Training Exercise?

Strength training is an exercise that forces your muscles to work against a form of resistance. Strength training can be done with equipment like weights or with own body weight.

Types of body weight strength training can include:

  + Pushups

  + Planks

  + Leg Lifts

Types of equipment strength training can include:

  + Dumbbells

  + Resistance bands

  + Medicine balls

  + Weight machines

  + Kettlebells

Some Benefits of Strength Training

    ~ Encourages bone health – Strength training encourages cells within your bones and joints to create new bone cells and tissue in response. 

  ~ Builds muscle and strength - Strength training increases the size and number of your muscle tissues and fibers. 

  ~ Benefits your heart, lungs, and blood vessels.  - While your cardio cardiovascular system, is used during weight lifting, it does not offer as many benefits as cardio as your muscles are the primary focus of weight training.

  ~ Helps balance - Stronger muscles may help with your balance.

  ~ Increases metabolism - Resistance training compels your body to torch even more calories post-kettlebell or free weight session in a process called excess post-exercise oxygen consumption (EPOC).

Which is Better: Cardio or Strength Training?

 Both cardio and strength training have benefits to your body and health, so I feel that one is not superior to the other.  While cardio can improve your cardiovascular fitness and endurance, strength training is beneficial to building muscles, improving your bone health, and supporting your coordination.

A healthy body needs both cardio and strength training, so incorporating both into your workout routine is good. While everyone has opinions and preferences on the best workout schedule for strength training and cardio, a healthy balance is always good. 

The American College of Sports Medicine mentions that an ideal workout routine should strike a balance between two-thirds cardio and one-third strength training. An example of this may be five days a week to 30 minutes of cardio and 2 -3 days of strength training that works all major muscles.

My experience with cardio and strength training 

 I am a firm believer that one needs both cardio and strength training in their workout routine. I used to just focus on cardio with being a runner. I did not make time for any weightlifting exercises. While I was in shape and had a healthy body, I struggled with fat in my stomach. Then I turned 50 and my muscles began to sag, I most noticed it in my arms and my core. 

 It was a fitness conference that motivated me to start strength training exercises. So I incorporated 3 days of lifting weights into my exercise schedule and my body began to change. I started to see my body change and I was amazed at the results of my 6 month fitness update. 

My fitness routine

My current fitness routine is 5 days of cardio exercise and 2-3 days of strength training. Since it is winter, I am working out at the gym and my cardio includes the treadmill, rower, and elliptical. For my strength training, I do weightlifting exercises with dumbbells and kettlebells. My goal is not to have big muscles but to have strong muscles, so the heaviest weight I use is the 20-pound kettlebell. 

When the weather gets warmer, I will use running as my cardio exercise. Things that I recommend for anyone who is new to strength training is to start with small weights and increase them once you can comfortably do 50 reps of an exercise without stopping. If you lift weights that are too heavy, you may injure yourself.

If you are a member of a gym, paying for a least one training session will help you find the best strength training routine for your needs. Some gyms even offer a free trial trainer session. 

Other tips for good strength training and cardio results

  ~ I like to have 100 mg of caffeine 20 minutes before my workout session as well as a small healthy snack. 

  ~ Make sure to refuel your body and muscles after your workout session with a healthy that has at least 20 grams of protein. Protein will help your muscles recover and may help you not experience muscle pain. 

Can your nutrition help when combining cardio and weight training?

 We’ve explored how weight training and cardio training work together in the gym, but what about in the kitchen? Can nutrition help? 

“We have strong evidence that consuming 1.6g protein per kg body weight per day is a good amount for promoting muscle growth and 2.2g is the upper limit,” explains Daniel Clarke, junior sustainable nutrition manager at Huel.

Products that I am using for my cardio and strength training

 I recently became a Huel ambassador, and they sent me a box of goodies to help me fuel my workouts. I have used Huel Complete powder in the past and love it for my protein-refueling meals. I love that Huel Complete powder is more than a plant-based protein powder. 

 Huel is a complete nutrition powerhouse fuel that is plant-based and gluten-free. Huel contains a science-backed balance of protein, carbs, essential fats, and fiber, plus all of the 27 essential vitamins and minerals. It is a no-blender needed after the workout meal that helps my muscles recover. All I have to do is add the powder to water and shake. This delicious creamy drink comes in many flavors and is also ready-to-drink bottles.

 New to me, Huel products are their energy drinks, nutrition bars, and daily green powder. The Energy+ drinks have 200 grams of caffeine along with vitamins, minerals, and electrolytes. 

  ~ The Energy+ - gives me the energy I need to exercise as well as electrolytes to replenish what I sweat.

  ~ The Nutrition bars have 14 grams of protein and plenty of vitamins and minerals. My teen boys love to eat these before school and after sports practice.

  ~ The Daily Greens - is a perfect blend of 91 vitamins, minerals, and whole food ingredients. This superfood blend is filled with superfruits and veggies as well as adaptogens.

Use code MOMKNOWSBESTHUEL to save $20  on all Huel products through July 15, 2026. After that, my code takes off 15% on any size order

Some helpful articles

~ The Benefits of Weightlifting For Older Ladies

~ Are Portable Resistance Bands Effective For Building Muscles?

~ The Benefits Of Using A Rowing Machine

~ 10 Must-Have Home Gym Items For Strong Muscles

6 Supplements For Female Athletes Looking To Build Muscle

So you want to get stronger and build muscle. The question is what supplements are best for female athletes who want stronger muscles. Keep reading to discover the supplement routine that has helped me get stronger.

 I have been an athlete for a long time. My favorite sport has always been running. I loved the thrill of running fast. While I was good at running, I ignored the need to build strong muscles and I never felt the need for lifting weights. I had strong muscles in my legs and that was good enough for me.

  I thought that all I needed to be healthy was to run several times a week. That all changed when I entered my 50s. My body started to change for the worse. My toned body became a saggy mess. My once nice-looking arms started to sag and my muscles became weak. My older son called them BINGO wings. My core section started to look like the Pillsbury Dough Boy. I could not ignore strength training anymore.

Nine years later ~ I am in the best shape thanks to weightlifting

 Now at age 59, I am amazed at my before and after photos of my body after 6 months of lifting weights. It was this body change that made me realize the importance of lifting weights and maintaining muscle tone. I now include strength training in my workout routine 3 days a week. I also have my favorite supplements for building strong muscles.

 These are supplements that I take every day as they help me with my fitness routine with building strong muscles. These supplements give my body the nutrients and superfoods it needs to be a strong female athlete. I discovered the best supplements for my body's needs by taking a supplement quiz at Gainful.

It was this quiz for supplements that helped me select the best supplements for my needs. Gainful has personalized nutritional supplements that give me the nutrients I need to build and maintain strong muscles. Supplements can be pricey and I did not want to spend money on supplements that I did not need. 

After taking this unique quiz, it helped me to realize which supplements, I was already using, to keep in my supplement routine and it gave me some suggestions for new supplements that would benefit my muscle-building program.

1. Pre-workout ~ To build stronger muscles, one needs to have energy to perform the workout. So consuming a pre-workout supplement before your exercise will help you have the energy to lift the weights that are needed to build strong muscles. 

The type of  pre-workout formula that I use has these nutrients in it:

~ Energy - Natural caffeine that is equal to 1.5 cups of coffee, 150 mg. This gives me the energy I need to get my strength-training workout done. I like the caffeine as I exercise in the morning. If you work out in the evening, Gainful has a caffeine-free pre-workout formula.

~ Endurance - The hardest part of a weight-lifting workout can be the fatigue that comes with lifting heavy weights. So having a pre-workout formula with L-Citrulline and Beta Alanine helps to fuel my workout. 

~ Muscle Recovery - BCAA's and Creatine to help repair my muscles so I recover faster.

2. Hydration ~ A strength-building workout will make you sweat, so consuming a hydration supplement is important. This hydration drink is formulated with 4 key electrolytes to hydrate faster than water alone. I like that it has only 2 grams of sugar and no artificial flavors, sweeteners, or dyes. This formula is available in caffeinated or non-caffeinated versions.

Hydration:

- Hydrates faster than water

3. Plant-Based Protein ~ Protein is important for building muscle. Consuming protein helps to repair and build muscles. I like to consume 20-25 grams of plant-based protein after my workout. I select plant protein as I have a dairy allergy. To keep my protein shake routine exciting to my taste buds, I add different flavor boosts to my protein powder. Gainful has 8 delicious flavors to choose from, my favorite is sea salt caramel.

Plant-Based Protein: 

- Supports muscle growth and recovery

4. Creatine Monohydrate ~ I used to think that creatine was only for bodybuilders with bulky muscles but that all changed after I had a conversation with a fitness expert at a health conference. I was afraid that creatine would give me massive muscles but he told me that creatine supports muscle strength, not make them massive. So I gave a creatine supplement a chance and I added it to my protein shake. After taking it for two months, my muscles are more defined but I do not look like a bodybuilder. 

Creatine Monohydrate:

- Supports muscle strength and aids in recovery

- Proven to enhance cognitive functions such as memory, attention, and reasoning

5. Collagen ~ As we age, our joints and tissues lose collagen and they are prone to injury. Many years ago, I had an ankle injury that would not heal and I had to stop running. After several months of medical treatments, someone suggested a collagen supplement and that helped my ankle heal. I continue to supplement with collagen as I don't want to suffer from another joint injury.

Collagen:

- Supports healthy skin, joints, and connective tissues

6. Fiber ~ There is nothing worse than having to go number 2 when you are out running. So I use a daily fiber supplement to help with regularity. I find that adding a fiber supplement to my morning protein shake helps me go #2 in the morning around the same time. So I get my bathroom duties done before I exercise.

Fiber:

- supports regularity, gut health, satiety, and nutrient absorption

These are the supplements that I use on a daily basis. While I explained my reasons for taking these supplements, your muscle-building supplement routine may look different from mine. It is important to use supplements that meet your needs, so make sure to take the supplement quiz at Gainful to discover the best supplements for your strength training needs.

Chlorella ~ This is a new supplement that I am trying and I am still discovering the benefits of my supplement program. 

Chlorella is a single-celled, freshwater green algae often referred to as ‘The King of Superfoods!’ Bursting with nutrients, chlorella contains vitamins, minerals, and more chlorophyll than most plant foods. One serving of chlorella contains an equivalent amount of chlorophyll to about 2-2.5 cups of spinach or kale.

Sun Chlorella Benefits - information from https://www.sunchlorellausa.com/

- Supports your body’s immune system

- Aids in your body’s natural purification process

- Supports your digestive system

- Helps support your energy levels

- Contains an impressive nutritional profile with Vitamin D, Vitamin B12, Iron, and more.

- Acts as a natural antioxidant

- May enhance your aerobic endurance

- Chlorella is also one of the only known plant sources of bioavailable vitamin B12 — great for those who follow a vegan or vegetarian diet! 

 These are supplements that I take every day as they help me with my fitness routine with building strong muscles. These supplements give my body the nutrients and superfoods it needs to be a strong female athlete.

I love using resistance bands to build strong muscles.

Using Resistance Bands For Building Muscle Without Weights

 Are you looking to build muscle but don't want to spend tons of money on weights or a gym membership? Keep reading to discover how resistance bands can build and tone your muscles.

Most people think you must lift heavy weights to build strong muscles. These people also think that they have to spend tons of money on an expensive set of weights or join a gym. So they purchase a gym membership to then discover they have to compete with bodybuilding guys to use the barbells and dumbells. 

 So feeling defeated or intimidated by using the weights at the gym to do weightlifting, these folks then spend way too much money on weightlifting equipment. Which then leads to where are they going to store the weights? Several months later, the weightlifting equipment starts to collect dust from lack of use.

Save your money and learn how to build muscles with a resistance band set

 We all get over-motivated at the beginning of the year to get into shape and we get persuaded by ads to join a gym or purchase expensive gym equipment. Sadly most people have wasted their money as that motivation tends to wear off in a couple of months when they stop going to the gym. For those who spent $$$ on home gym equipment, these are now fancy clothes racks.

 If you are looking to get stronger and want to build some muscle, save your money and learn how a set of resistance bands can build muscle. Resistance bands offer a versatile, effective, and convenient method for strength training and muscle development. The best part about resistance bands for muscle building is the cost and the portability.

 This set of resistance bands is under $30 and fits into a small bag. The resistance band set may be small, but it is a powerful piece of gym equipment. You will get strong, toned muscles from using them. Resistance bands have helped me build and shape muscles in my body.

You don't need weights to build muscle 

 You don't need weights to build muscle and lose fat. Strengthening and toning your body can be done by using resistance bands. All you need to get started is a door. 

 One of the best features of resistance bands or pull-up bands is their ability to be adjusted for all strength levels. So pull-up bands can be used by everyone, from beginners to professional athletes. Resistance bands will improve your strength, flexibility, and overall physical health.

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About Bear Grips Tube Resistance Band Set

~ Adjustable Resistance Bands ~ This 11-piece set features 5 color-coded resistance bands with handles that offer a dynamic range of resistance. From 10 lbs to 50 lbs, these long resistance bands incrementally step up by 10 lbs, reaching a maximum of 150 lbs of combined resistance. 

~ Additional accessories ~  In addition to the 5 color-coded stretching bands, the set also includes 2 cushioned handles, 2 ankle straps, a door anchor, and a carrying bag for your convenience. 

~ Improves strength and transforms the body ~ These bands will challenge your muscles and tone your body. They are also great for stretching exercises.

~ Portable ~ The resistance bands neatly fit into a bag so you can use the set anywhere. You can use them anywhere in your home, so no need for a home gym. The set of bands is also lightweight so they are perfect for traveling.

~ Perfect for all fitness levels ~ Each band has a different strength level so you can start with 10 pounds and work up to 150 pounds. The bands can be used separately or together to achieve the desired strength.

~ Multiple uses ~ The bands can perform many different exercises and build many different muscles. From strengthening the arms to the chest all the way to the legs, they will help these muscles get stronger. 

~ Come in many colors ~ The resistance bands come in several different colors, from pink to blue, and assorted colors.

Buy the Tube Resistance Band Set at a discount through my special link

How do resistance bands work?

The stretchy bands work by using resistance. Each band has a different thickness. A thinner band offers less resistance so one does not need to put much effort into pulling it while a thicker band requires more strength to pull it. The strength of the bands to your muscle effort is also increased by how far you stretch the bands.

This article goes into more detail about how resistance bands work

Examples of exercises you can perform with the resistance bands

 Incorporating pull-up bands into your workouts can significantly enhance your strength training routine. Below are some ways to use the bands with exercises to target different muscle groups.

Upper Body Strength

Bicep Building: Loop a band under your foot and place both handles in one hand. Place your elbow by your hip and pull the band up halfway to your shoulder.

Back and Arm Muscles: Hook the bands over a door and grab the handles. Walk out a couple of feet and pull the bands in a rowing motion.

Core Strength

Single Arm Pull: Place a band over a door and grab both handles with both hands. Stand a couple feet out from the door and turn sideways. Keeping one arm in a semi-bent position, use the arm to pull the band in a half-circle motion, using both the arm and the waist.

Lower Body Strength

Squats: Place a band or more over a door. Stand on a band with feet shoulder-width apart. Hold the bands and perform squats. Build more resistance by pulling the bands out further.

These are just a few of the many exercises that you can perform with the resistance bands. The set of bands comes with instructions on how to perform many different exercises with the bands. I also find that playing around with the bands can help you figure out muscle exercises. You can also search online for videos on how to use resistance bands.

Discover how rowing builds endurance and muscles at the same time

I love my resistance bands

  I love using the Bear Grips Resistance Bands and they have helped build my muscles. I have used the bands to tone my back, my arms, and my core. I also love using the bands when performing my daily squats. 

  I leave my bands on a door, so it is easy to do my daily strength exercises. The door that I use is the door to the furnace so the door never gets opened. If you want to place the bands on a door that gets used, I suggest placing a nail on the door, so you can hook the door anchor on the nail. 

Why Your Body Needs Extra Minerals During Strength Training ~ https://www.beamminerals.com/blogs/blog/empowering-your-lift-supporting-women-s-strength-training-with-minerals

Use code MOMKNOWSBEST to save 20% on BEAM Minerals

 If you have sturdy pieces of gym equipment, you can attach the bands to those. I will hook my bands onto my exercise bike. You can also hook the bands over a swing set bar and use them while the kids play.

Buy the Bear Grips Tube Resistance Band Set at a discount through my special link

My Review of The OPOVE M3 Pro Max Massage Gun

If you're an athlete, chances are high that you have experienced sore muscles. Meet the Opove M3 Pro Max Massage Gun, the best way to treat those muscles.

I received a OPOVE M3 to facilitate this post

 It was the summer of 2019 and I was attending a fitness conference in California. All that exercise from trying out the latest fitness machines and walking from the hotel to the expo hall left me with some sore calf muscles. Then throw in the walking up and down the stairs because who takes the elevator at a fitness conference? My calf muscles were screaming with pain and I started to regret the fun that I had on the newest elliptical machine. Just kidding on the regrets as I love a good workout and I still had many more fitness products to check out. 

 As I walked the floors of the expo hall, a man welcomed me to try a massage gun. At first, I was hesitant to stop at the booth that was showcasing this unique muscle massager device as I am one who does not like massages. The sales rep asked me if I had sore muscles and I remembered that the muscles in my calves were sore. So I decided to try a massage gun.

A powerful device for sore muscles

 If you're an athlete, chances are high you have experienced sore muscles. Chances are that those sore muscles were annoying or downright painful, especially after a day of squats that make using the bathroom awkward. So you reach for that tube of muscle cream which makes your skin cold or hot. Next time reach for the Opove M3 Pro Max Massage Gun and get better pain relief for those achy muscles.

 Massage guns are a must-have fitness product that you need to have if you are looking for an excellent way to relieve muscle pain and soreness from exercise. This muscle massager is for anyone who exercises. Whether you are new to fitness, workout at the gym, or are a serious athlete, this massage gun is an awesome recovery tool for your muscles.

OPOVE M3 Pro Decent is a go-to recovery tool, it is easy to use and good to relieve muscle chronic pain and soreness. 

Natural Ways to Treat Muscle Pain From Exercise

So easy to use on all my muscles

 I have had my share of sore muscles and have tried many different products to get pain relief. From smelly muscle creams to muscle stimulators, I have tried many muscle pain reliever products. While I do love my CBD for pain relief, these just numb the muscle instead of treating the muscle. The pain in my muscle always returns once the pain cream wears off. I wish there was a better way to stimulate my muscles to manage my pain. I was happy to try the OPOVE M3 Pro Max Massage Gun to see how it could help my muscles feel better after an intense workout. What I liked best about the OPOVE deep tissue percussion massage gun is how easy it is to use.

 Once this deep tissue massaging device is charged, it is ready to use. There are no sticky pads to apply to my muscles. I just open up the OPOVE carry case and pull out my massage gun. Then I select from 5 unique applicators and place one into the gun for massaging my muscles. This powerful device looks heavy but it is lightweight. One switch is all it takes to turn the muscle recovery device on.

 I like that the OPOVE M3 Pro Max handheld massage gun has 4 speeds so I can select the one that is best for my muscle needs. This powerful muscle machine works up to 4 hours after it is charged. So it is ready to use after my workouts or anytime that I need some muscle repairing. My favorite way to use the OPOVE M3 Pro Max is on my Achilles tendon. Many years ago, I injured my Achilles tendon and it still gives me problems once in a while. I find that regularly massaging my ankle muscle keeps my Achilles tendon happy and pain-free.

Save $40 on OPOVE M3 Pro Max Massage Gun

PRODUCT INFORMATION

+ OPOVE M3 Pro Max massage gun is a go-to self-myofascial recovery tool, it is easy to use and good to relieve muscle pain and soreness for athletes and workout in the gym

+ It is 15mm amplitude with max 50 lbs stall force; Working noise is only 45dB - 63dB through 4 speeds MAX 3,300 percussions per minutes

+ OPOVE comes with a rechargeable battery and works up to 4 hours of use per full charge

+ 5 Applicators for relaxing and massage in different areas; Manual & auto mode meets your different massage requirements

+ Lightweight 2.3lbs, ergonomic design, and easy-to-use for self-myofascial release. Comes with a protective carrying case

How Does the OPOVE work?

 This unique muscle stimulator feels like an intense massage from a person pounding your back with their fists. The applicators move in a quick in and out motion. I like to think of this muscle massage device like how one would tenderize a piece of meat with a mallet. A piece of meat is just muscle from an animal so I like this description. So the OPOVE gives your muscles a nice deep massage. 

Watch this video to see how the at-home massage device works. 

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11 Tips To Avoid Injuries While Exercising

Makes my calf muscles happy

 The cold weather has forced me to exercise indoors this past week. Changing my workout routine always gives me sore muscles as I am using different muscles. A morning fitness of going up and down the stairs in my house leads to sore muscles in my calves. So after my workout, I put the OPOVE M3 Pro Max massage gun to the test. This massage gun gave my muscles a deep muscle massage and instant pain relief. 

Designed to help you recover from workouts and is a normal part of my routine 

Wonderful back and neck massages

 Even my husband likes the OPOVE M3 Pro massage gun. After a long day of working from home on the living room couch, instead of the desk at his office, my husband often complains about a sore back and a stiff neck. So I let my husband try the OPOVE muscle massager on his neck and back. My husband loved the power of this device as the OPOVE pounded on his sore muscles. The OPOVE massage gun makes it so easy to give my husband a back rub and does not give me sore hands. 

Save $40 on OPOVE M3 Pro Max Massage Gun

The Benefits of Weightlifting For Older Ladies

How would you like to slow down the aging process? Weightlifting has plenty of benefits for ladies and will help us age better.

Most ladies do not lift weights as they are misinformed about the process of lifting weights. Most ladies think that lifting weights will cause them to have big bulky muscles or they think that they have to lift massive amounts of weights to see any difference. These are all myths about weightlifting that I want you to forget. Lifting weights are very beneficial for older ladies and we ladies should start incorporating weights into our fitness routine.  
  

 I used to not like lifting weights and always thought that I had no need for it. My daily fast walks with the kids were plenty of exercises to keep my heart healthy. I always thought weightlifting was only for those who wanted big muscles on their arms. So I never made time for any upper body strength training as my arms looked just fine to me.

Research has shown that exercise can slow down the physiological aging clock. That’s right, working out can keep you young.

  So while the kids were young, I just made time for fast cardio walks to keep my body healthy and in shape. I mean as a stay-at-home mom of five who has time for exercise that includes lifting weights? Not me as I barely had time to sit down. Well, that thinking all changed when I hit the big 50! My arms started to get droopy. My in-shape arms started to sag and look like bingo arms( a term used by my middle son, who was a teenager at the time.) The sad truth was my son was right and my arms were losing muscle mass. So I decided that what my flabby arms needed was some more cardio. So I took up running again to see if it could help with my middle age arms. While running helped me feel better, it did nothing for the loose skin hanging from my arms.

Why Your Body Needs Extra Minerals During Strength Training ~ https://www.beamminerals.com/blogs/blog/empowering-your-lift-supporting-women-s-strength-training-with-minerals

Use code MOMKNOWSBEST to save 20% on BEAM Minerals

 When I turned 50, I also notice my belly getting wiggly despite my weight staying the same.

According to the American Council on Exercise, “Between the ages of 30 and 80, sedentary adults can experience as much as 30 to 40 percent loss of muscular strength as a result of reduced levels of muscle mass.”

The Best Workout Tips For Stay At Home Moms 

Forty minutes a day to feel amazing all-day

 So I thought that all my body needed was running. I like running as it allows me to get my exercise time in quickly. My motto is 40 minutes a day/ five days a week of cardio exercise is so worth having my body feel good all day- so I make the time. A year later, I realized that my arms needed more than cardio exercise. It was at a health conference that year during a yoga session that I decided to do something about my arms. My athletic body was struggling with the yoga moves and I could not support my body with my arms. 

The important benefits of strength training after 50 include:

 Builds muscle mass ~ Strength is good for picking yourself up after a fall

 Builds bone density ~  Bones take longer to heal as we age

 Decreases body fat ~ Too much body fat isn’t ideal for you at any age

 Lowers the risk of chronic diseases  ~ Like arthritis, osteoporosis, diabetes, obesity, back pain 

 Improves mental health ~ Strength training has been shown to improve your mood

A pull-up bar was the answer to stronger arms

  My middle son just bought a pull-up bar and the only place that he could use the bar was in the kitchen on the laundry room door. So I decided that I wanted stronger arms and I was going to use that pull-up bar daily while I was waiting for my coffee to heat up in the microwave. I watched my son use the pull-up bar with ease as he did 20 pull-ups. I could not even do one pullup, so I just grabbed the bars and hung from them. At first, I was only able to hang for 30 seconds but gradually I increased my time. 

  Pink five-pound kettlebells and a body scan

  I later bought some pink 5-pound kettlebells and used those for arm exercises a couple days a week. When my husband's work offered a health insurance plan with a free gym membership, I decided to start using weightlifting machines. I started to notice that my arms were looking better and they had more strength. When I attended another fitness conference later that year, I was able to do yoga as my arms were strong. Another fitness conference a year later after I had a body scan, and with the help of watching my son lift weights, I decided to challenge my body to 6 months of weight lifting with free weights. I wanted to see what my now 54-year-old body was capable of. Some people play video games but I love taking my body to the limits. After 6 months of lifting weights 3 days a week, I was amazed at how strong my body was. My arms had toned muscles and my stomach for the first time in my life had curves. Check out my before and after body photos here.

Lifting weights can benefit peri-menopause and menopause

  People may think that I am addicted to exercise and weight lifting. Well, I am addicted to the amazing benefits that I get from lifting weights. I think that I am going through that so-called change of life called peri-menopause but I am not sure as I have had no symptoms other than having my period only three times in the last year. I am 54 years young and have not experienced any hot flashes. I did think that maybe last summer, I had a hot flash but it was just a hot day. I did start taking black maca for my hormones to be on the safe side but I was just fine on the days that I forgot to take my maca supplement.

Really hitting it hard in the gym helps prevent these symptoms of peri-menopause and menopause. Strength training decreases body fat, increases muscle mass, and optimizes hormones.- Read more here

Weight lifting allows you to eat more

 Another benefit of lifting weights is I have had no weight gain. I think that I look better than I did 30 years ago. Doing regular strength training exercises builds muscle and muscle burns more calories than fat. According to WebMD,  muscle tissue burns more calories -- even when you're at rest -- than body fat. 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.

  Exercise, in general, helps with your digestive symptoms and keeps you regular along with a healthy diet. I keep my potty schedule regular with this amazing fiber supplement. Use my code
MOMKNOBEST10 to save money on my favorite pink supplement. Click here! 

Strength training can be done at home

 There are so many ways to strengthen your muscles and you don't even need a gym membership. Nor do you need a whole lot of time. Exercise does not have to be complicated as it is about moving your body. Some people like to make excuses about not having time to work out or they see fitness as a chore. Once you start making fitness a priority in your life, just like brushing your teeth, you will discover how amazing it makes you feel. You plan other things into your week so plan fitness and weight training into your schedule. There are ways to sneak exercise into your day. You should aim for 2-3 days of lifting weights. You can do your weight lifting with machines or at home with some 5-pound weights. You can even strengthen your muscles without weights with exercises like push-ups. Some people love the strong muscles that they get from online yoga classes. Keep reading to discover resources for muscle exercises that you can do at home.

Tip: Exercising three days a week for 30 minutes keeps your body healthy. For weight loss do five days for 45 minutes each time.

Combine cardio and strength training 

 If you are short on time, there are many fitness routines that combine cardio and strength training together. Cross fit is one example and my favorite way is through a HIIT workout. I like practicing my high-intensity interval training at the gym on a cardio machine like a piece of elliptical equipment. I will work out a fast speed for 1-2 minutes then I will slow down for 30 seconds while increasing the intensity on the machine. I keep alternating fast and slow for 40 minutes and my body gets a great muscle workout. On days that I go running and want to include muscle strengthening exercises for my legs, I find some hills to run up.

You should aim for 2-3 days of lifting weights for strong muscles and 3-5 days of cardio exercises for a healthy heart.

My weekly workout routine

 I am one of those crazy people who love to exercise. My husband, on the other hand, exercises for the benefit of a healthy heart. My weekly exercise routine is 5 days of cardio exercise like running, fast walking, or on the elliptical at the gym. Then I include 3 days of lifting weights for 30 minutes when I meet my husband at the gym. I usually do my cardio exercises in the morning as it leaves me feeling amazing for the rest of the day. Then my weight muscle training is at night as my husband likes to go to the gym after work.  There really isn't a better time to work out or an exercise that is better than another. You figure out what form of exercise that is the best for you. The important thing is to get your heart rate up and challenge those muscles.

Links to check out for muscle strength exercises

  I included some links that show some examples of weightlifting exercises that you can do at home or at the gym. These exercises are ones that will help your muscles get stronger. Just keep in mind that it is not about how heavy the weight is but rather lifting the weight that challenges your muscles. So if you can only lift 3 pounds then do your repetition at that weight. Start with 2 sets of repetitions of 10. Increase the weights and sets of repetitions as you get stronger. It took me 6 months to get to what works for me and I do 5 sets of reps of 10 for each arm exercise. I like to have variety in my strength training so some days I use 6 weightlifting machines at the gym and other days I lift the free weights. On days that I can't get to the gym, I will do some push-ups and arm exercises with my 5-pound pink kettlebells and 10-pound hand weights.

 https://www.verywellfit.com/must-do-strength-training-women-over-50-3498202

https://www.shape.com/fitness/tips/20-tips-get-toned-arms-faster

Increase your protein intake for strong muscles

 As we age our protein needs also increase and most ladies are not consuming enough protein grams. So increasing your protein grams will help your muscles tone up. According to this protein calculator, as an active older lady, I need 60 -105 grams of protein a day! That means I need to eat at least 20 grams of protein per meal, if not more.

As a person who follows a mostly plant-based diet, that can be tough. So to meet my daily protein requirements, I always drink a protein shake for breakfast that has 30 grams of protein. I get 10 grams of protein from a collagen powder and 20 grams of clean vegan protein from NUZEST protein.

 Nuzest is a premium pea protein option that’s ideal for those who experience common food allergies, such as dairy, soy, or gluten. And, unlike many other plant-based proteins, it’s complete with nine essential amino acids. Nuzest's plant-based pea protein has up to 21 grams of protein per 25-gram serving. Best of all, it’s a sustainable source of protein, with much lower carbon and water footprints than animal-based proteins.

Use code MOMKNOWSBEST15 to save 15% on NUZEST

Unique Holiday Gifts For The Fitness Buff

Looking for a unique gift for someone who is a fitness buff?

                  I received samples of the products listed to facilitate this post.

   I am sure you have a friend or family member who is hard to shop for when it comes to a holiday gift. Sometimes your go-to gift does not work for that person, especially if they are into health and fitness. My favorite gifts that I like to give to everyone on my Christmas list is coffee or chocolate and that may not work for someone who is a health buff or trying to lose weight. So as a fitness/runner, I have some great gift ideas for the healthy or those who are trying to get healthy. These are gifts that I as a person who regularly goes to the gym would love to receive under the Christmas tree. These gifts are reasonably priced too so they would make great gifts for the office exchange party or as an awesome white elephant gift. These gifts are also practical gifts that most fitness buffs would say "why did I not think of that?" I am pretty sure these gifts would be great for non-athletic people also So start your holiday shopping early this year so you can be the one who can say "I finished my Christmas shopping months ago!" I swear one day that is going to be me and I am not going to be that person who is shopping on Christmas Eve.


Sweat issues, missing hair ties, no food, forgetting locker combinations and dealing with a dead smartphone battery are all common issues that athletes face while practicing or competing in a sport. This holiday season, gift athletes with solutions to all their problems that they can keep in their gym bag, so they can stop worrying and focus on their game. 

100% organic, instant fruit & vegetable drink

 When was the last time you ate 5 servings of fruit and veggies in a day?  Kencko makes is easy to accomplish that healthy goal as each packet provides two servings of fruits and vegetables.
Just add water (first) to the BPA-free bottle that comes with your first order, then your fruits & veggies packet, shake, drink and feel good about checking a healthy decision off your list.

 These powders made a delicious drink and I love that they only contain organic fruits & veggies & spices and nothing else. These pretty powders come in five different flavors and are so easy to toss into a gym bag for some awesome nutrition before or after a workout. I love that it comes with a shaker bottle as that makes it so easy to get your 5 a day.

Website: https://www.kencko.com/

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Got to have my coffee

  As a runner, I love coffee for the energy that it gives me to get that workout in. STEEPED COFFEE is the easiest way to make a great cup of coffee anytime, anywhere, in minutes. Take your moment—at home, work, or on the go. Steeped single-serve coffee bags are filled with 100% specialty coffee and are crafted for quality, freshness, and convenience. Every bag is nitro-sealed inside compostable packaging, making every cup guilt-free and eco-friendly.

 This delicious coffee was so easy to make as all I needed was hot water. These single-serve coffee bags would be so easy to pack in my gym bag or use at home for a quick cup of coffee so I could get out for my workout. They come in 5 flavors and are individually wrapped. Coffee is always a great gift.

Website: https://steepedcoffee.com/

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This belt is perfect for runners

 Where do you stash your phone and keys when you workout? This belt is perfect for runners, fitness buffs, or anyone who may need a little more room to carry their items while on the go. The pockets are also large enough to fit phones such as the iPhone X and iPhone 8 plus. An extra pocket doubles the possibilities of what you can stash inside, and the wider elastic supports however you decide to make The Glide yours.

  I love that this belt has two zipper pockets so I can carry my phone and keys with me while working out at the gym. It is super easy to adjust and is made to fit almost any size. This belt also comes in black too.

Website: https://spibelt.com/shop/spibelt/the-glide-by-spibelt/

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Keep your hat free of sweat stink

  The athlete who wears hats is going to love these Disposable Moisture Wicking Liners. These unique NoSweat liners stick inside any Hat, Visor, Helmet or Hard Hat and keep them from smelling like stinky sweat. These liners stick in seconds and have Patented SweatLock™ Technology in them that absorbs the sweat from that great workout. These liners also keep the sweat from dripping down your face and off your glasses. The liners come in packs of 3, 12, and 25.

Website: https://nosweatco.com/

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Fashion with a purpose

  How many times have you gone to the gym only to discover that you forgot a hair band to put your hair back? Then you try to work out and your hair gets in the way. For me, even though I have shorter hair, I can't enjoy my workout with my hair hanging in my face as it just annoys me. The Busy Girl Bangle the perfect stylish piece of jewelry that even the couch potatoes would enjoy. If she has hair, then she will find this bracelet to be the perfect accessory to wear any day of the week. The pretty bracelet has removable rope chains and hair ties so when you need to put your hair back, you simply remove the hair tie from the bracelet. These gorgeous bangles come in many different colors and styles so they are the perfect accessory!

 Use the code GIFTS and receive 50% off now through Christmas

Website: https://gogirldesign.com/

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Never have a dead battery again

  Everyone has had this frustration way too many times. You pull our your phone or another electronic device only to find that it has a dead battery. For the fitness buff or gym fanatic that can make or break a workout. Not having music when you are working out on the treadmill or other machine is just plain awful. Gift the fitness buff in your life with a portable charger and they will be so happy. The myCharge portable charging device can charge most devices like phones up to 6X. These handy charging stations have built-in USB ports and micro USB cables so one does not have to worry about finding a cable to connect the device to the charger. This unique charging device would be handy for traveling or really almost any day. The charging device is small and lightweight so it can be tossed into a gym bag or even a pocket.

Website: https://mycharge.com/

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Stay safe when running outdoors

 No one likes to think about being attacked while running but it can happen. So being prepared is always a good thing. The Defense Alert Device is a runner's best friend. This multi-tool that includes a powerful flashlight for signaling or lighting your way and has pepper spray in case of an attack. The unique device also has an SOS button on the device that can send a message to emergency contacts so they know your location and can send help. This handheld safety device is very easy to carry run running and allows one to feel safe while running. The Defense Alert Device is there when you need it and gives you a piece of mind. I love that you connect the safety device to your phone so you can send an "I'm in danger" alert to people with a touch of a button. This discreet, sleek design fits in your purse, bag or pocket also and sprays a D.A.D.® Military Strength Sabre Red Pepper Spray at the attacker. It is also water resistant.

Website: https://tigerlight.net/

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Pack a healthy snack

 Packing a healthy snack to enjoy before or after your workout has never been easier. These commercial grade storage containers have an easy slide and lock one latch locking system so food stays put and does not leak all over your gym bag. The containers are great for all kinds of healthy snacks like fresh fruit and more. They are freezer, fridge, microwave and dishwasher safe. They are also BPA free and odor & stain resistant. So these awesome containers are also great for packing a healthy lunch. The containers come in many sizes and are also useful for holiday leftovers.

Website: https://wellslock.com/

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Clean up with intense hydration

 All that fitness makes one sweat and your favorite fitness buff will love these this awesome shampoo set that comes in these unique Mason jars. The Amino Mason hair care products not only leave your hair with intense hydration but comes in these cute jars that can be reused. The hair care products are made with milk, manuka honey, and a proprietary amino acid complex that strengthens and beautifies hair from the inside out. This hair care set will look nice in the shower and I love that the pumps on the jars make it easy to dispense the product.

Website: http://aminomason.com/                                                                            

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                                  Guilt-Free Water w/ Scented Ring

 Enhance the experience of drinking water with only the scent of all-natural oils infused in a ring around the neck of the bottle. This simple addition channels the flavor experience through your sense of smell, avoiding the need for artificial sweeteners or additives making it guilt-free! Szent comes five awesome flavors and is amazing water. The scented ring really made the water taste like the flavor that was on the bottle. When I smelled the scented ring of the bottle, it truly tasted of pineapple. I loved that I was drinking pure water with nothing added to it and it had zero calories. These Guilt-Free Waters w/ Scented Rings are so refreshing after a workout at the gym.

Website: https://drinkszent.com/                                                                            

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Delicious Superfood Seedbars

  The holidays mean decorations, presents, and most of all sweets. While these taste great on the palate, too many treats aren’t great on the waistline. That is where Elemental Seedbars come in! They are a tasty snack or meal replacement without over-indulging with a mouthful of sugar. These delicious bars are packed with nutrition and are dairy-free, gluten-free, and loaded with omegas. You will love the flavors of these raw Superfood Seedbars, my favorite is the dark chocolate and peanut butter. The variety pack contains 12 bars in four flavors and makes a great gift for any fitness lover.

                      Website: https://www.elemental-raw.com/  

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Experience natural pain relief

  Your fitness friends will love that you thought of their aches and pains from all that exercise and working out. Joy's Premium CBD salves are great for quick relief of muscle soreness, joint discomfort and much more. The salve contains all organic ingredients of eucalyptus and lavender so it not only takes care of the pains but has a wonderful scent. I love using CBD on my aches and pains and it does not contain any THC so no worries of any mind-altering experiences. I even use CBD salves on my boys when they have muscle aches from growing pains and all that running around.

Website:  http://www.joyorganics.com/

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Which fitness gift would you like to receive?