Do you really need to lift all the heavy things?

I feel like it's coming at me from all sides these days.

🗣️ "You need to lift all the heavy things so you don't lose your muscle because muscle is the number one most important thing to keep you alive as you age."

Does that sound familiar to you?

Well here's the thing...

I don't want to lift all the heavy things. 😛

And I don't think you need to, either.

But hold up. Do I think muscle is important? Absolutely. Muscle is very important.

And do I believe that statistically, our muscle declines as we age? Probably. For most people, yes.

And do I believe that muscle will help you stay insulin sensitive? Yes, I do.

But here's what drives me crazy. The "lift all the heavy things" advice typically comes from people that can and like to lift the heavy things.

So more power to them.

But I'm tired of being told that it's the number one most important thing to do as I age and that if I'm not doing it, I'm going to be sick and die an early death. 💀

Or something like that.

Now don't get me wrong...

I absolutely pride myself on being strong. And I like being strong. I have no plans to rely on others to do things for me now or anytime in the future. 💪🏻

And I don't think you should rely on others to do things for you either.

I just think there's a better message that can be put out there. And a much nicer way of saying it.

Cause I want you to think about it really hard. Do you want to be in the gym lifting all the heavy things when you're 80?

If you do - girlfriend - GO FOR IT! I think that's awesome. 🤩

Personally, I've never liked lifting weights in a gym. Though I have done it many, many times throughout my life.

Cause I thought it was one way to help me heal my body of PCOS, hypothyroidism and chronic fatigue.

Spoiler alert: It never did.

And the last time I was in the gym lifting (not overly) heavy weights, I got injured. 😥

For two years.

Yes - it took 2 full years for my arm to fully recover.

And that was just really stupid.

So what do I recommend instead?

I recommend you do the things now that you want to be able to do when you're 80+.

Think about what you need to do in order to live the life you want to live.

Do you want to be able to get on the ground and play with your grandkids (now or eventually)? 👶🏻

Do you want to be able to carry your groceries in by yourself? 🛒

Do you want to be able to climb out of a window and over a fence if the zombies are chasing you? (I mean... that's one of my goals, but to each their own). 🧟‍♀️

What about being able to lift boxes over your head and put them on a top shelf? (Whatever it is you have in your boxes. 📦)

My 77 year old mom just climbed up on a ladder and spackled and painted her ceiling (where I had damaged it with my Harry Potter hanging candles that are super cool... but whatever you do - don't hang them on your ceiling with the tape they give you!). 🕯️

So if you want to be cool like that when you're nearly 80, yes, you need to pay attention to your muscles. 😎

Here's the thing. The body will adapt to the stimulus you give it on a regular basis.

So if that's sitting on the couch, your muscles will adapt to that (meaning, they're gonna shrink). 🛋️

If that's pushing a lawn mower around once a week, your muscles will adapt to that.

For me, I carry 50lb bags of chicken feed and 25lb water jugs back and forth to care for my chickens. And I'm determined to keep my strength up so I can always do that myself. 🐓

I also helped a friend load 75lb hay bales from my pasture onto his trailer last year and I'm determined to do a better job at it this year. 🤠

☝🏻 So my number one suggestion is to determine the kind of life you want to live and the things you want to be able to do - now or in the future.

Then, make sure you're actually doing those things regularly.

AND, yes, if you don't do them all that regularly (those hay bales are only 2-3 days out of the year), figure out how you can build or maintain that strength on the off days.

So, like... do other things that are similar and use the same muscles.

I've recently discovered overcoming isometrics, which is an exercise modality that Bruce Lee used.

And although it's not being called that, there are several companies using these exercises for seniors to help them build muscle and bone strength. 🌟

It's an incredible form of exercise and I'm a little sad that it isn't more well known.

It's essentially applying force to an immovable object for a short period of time.

So for instance, pushing up against a wall as hard as you can for 20 seconds. Rest, then do it again. (Try it and see how it feels!)

For my hay bale training, I'm using a strap that I pull up against my own weight in a variety of angles.

The science surrounding this kind of exercise is incredible. And I think it's an amazing tool for beginners as well as people like my 77 year old mom.

It's extremely safe.

Unlike gym machines or free weights. 🏋🏼‍♀️

And it's extremely effective.

Win, win.

I'm currently working on a new course for The Done Right Wellness Vault, called Overcoming Fatigue - Done Right (of course). But I have goals to eventually add in a basic course on overcoming isometrics. (The "overcoming" is a confusing word to me in this context, but it is what it is.)

I'm not a personal trainer - I'm just a normal schmo doing these exercises the best I can - but these kinds of exercises are so simple and basic that I feel like it would be useful info even if I gave it. 😆 (And for real - if I could certify as an overcoming isometrics coach... I would... but I looked 😉, and I can't find a program that certifies people)

Moral of the story is - if you like to lift heavy things in the gym, go for it. You can't go wrong building and maintaining muscle in that way.

But if you don't like to go to the gym and lift weights, or you're afraid to because you're a beginner, or the number that is your age is getting a bit higher than you'd like, there are other ways you can build and maintain muscle (eating appropriate amounts of carbs and protein to start.)

Don't let all those so called experts, gurus, and influencers scare you into thinking you better get your bum into the gym and lift all the heavy things.

My grandma never did. And she had plenty of muscle up until the day she suddenly died, at a ripe old age.

So stay strong, my friend. But do it in a way that works for you and your life. 😘

Hugs & Smoothie Smiles,

Coach Camille

PN, SSR

P.S. I teased it above, but I have some exciting things coming up inside The Done Right Wellness Vault! I'm working on a new course for overcoming fatigue. This is the true culmination of 27 years of my work to overcome PCOS, Hypothyroidism and Chronic Fatigue. If you want to know the second it goes live, make sure you get my newsletters! If you already have access to The Vault, you'll be given immediate access to Overcoming Fatigue - Done Right as soon as it's ready. 👊🏻