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<h2>Every day Why Join Our 5-Day Free Metabolic Challenge?</h2><p>Feeling sluggish or stuck in your fitness journey? Our 5-Day Free Metabolic Challenge is here to help. This challenge is designed to kickstart your metabolism and get you back on track. It's free, fun, and effective.</p><p>During these five days, you'll get workouts, meal plans, and motivation. Our team is here to support you every step of the way. You don't need any special equipment, just your commitment and a bit of space.</p><figure id="figure-5azh7de98am0witbig"><img id="5azh7de98am0witbig" src="https://images.unsplash.com/photo-1434494878577-86c23bcb06b9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxmaXRuZXNzJTIwd29ya291dHxlbnwwfHx8fDE3MjU5NzgxMzB8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="fitness workout" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1434494878577-86c23bcb06b9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwzfHxmaXRuZXNzJTIwd29ya291dHxlbnwwfHx8fDE3MjU5NzgxMzB8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Its all done in the comfort of your own home and at a pace that works for you.&nbsp; We also include modifications for different fitness levels.</p><p>Along with workouts, you'll get a meal ideas. These meals are simple to prepare and packed with nutrients. They will help fuel your body and keep your energy levels high.</p><p>We understand that motivation can be a challenge. That's why we provide daily tips and encouragement. Our team will share their own experiences and advice to keep you inspired.</p><figure id="figure-m7h1k2d83gm0witd0a"><img id="m7h1k2d83gm0witd0a" src="https://images.unsplash.com/photo-1482049016688-2d3e1b311543?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8aGVhbHRoeSUyMGZvb2R8ZW58MHx8fHwxNzI1OTc4MTMyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthy food" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1482049016688-2d3e1b311543?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8aGVhbHRoeSUyMGZvb2R8ZW58MHx8fHwxNzI1OTc4MTMyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Every day you'll receive an email with all the details. The challenge starts when your ready, so you can plan ahead once you are ready to begin to Kickstart your Metabolism.<br></p><p>We also have a Facebook group if you wish to join, which features when you sign up.&nbsp; This is a great place to share your progress, ask questions, and connect with others. Our community is supportive and friendly.</p><figure id="figure-pvmhla7yyem0witfmk"><img id="pvmhla7yyem0witfmk" src="https://images.unsplash.com/photo-1522202176988-66273c2fd55f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxvbmxpbmUlMjBjb21tdW5pdHl8ZW58MHx8fHwxNzI1OTc4MTM2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="online community" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1522202176988-66273c2fd55f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxvbmxpbmUlMjBjb21tdW5pdHl8ZW58MHx8fHwxNzI1OTc4MTM2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Here are some benefits you can expect:</p><ul><li>Increased energy levels</li><li>Better sleep quality</li><li>Improved mood</li><li>Enhanced metabolism</li></ul><p>These changes can set the stage for long-term success. Our goal is to help you build healthy habits that last.</p><h3>Success Stories</h3><p>Don't just take our word for it. Here are some stories from past participants:</p><ul><li>“I feel more energetic and my clothes fit better. I love the meal plans!” - Sarah</li><li>“The workouts are fun and easy to follow. I feel stronger already.” - Michella</li><li>“The community support is amazing. I’ve made new friends and stayed motivated.” - Emma</li></ul><p>These stories show that the challenge works. We believe you can achieve similar results.</p><h3>Ready to Start?</h3><p>If you're ready to jumpstart your health, join our 5-Day Free Metabolic Challenge. It's a great way to get back on track and feel your best. Sign up today and take the first step towards a healthier you.</p><p>We can't wait to see your progress. Let's do this together!</p><p><a data-mce-href="https://rb.gy/y2smn1" href="https://rb.gy/y2smn1" target="_blank" rel="noopener">Join HERE</a><br data-mce-bogus="1"></p>

Jumpstart Your Health: Ladies 35+ Join Our 5-Day Free Metabolic Challenge

woman standing on the field during sunset

<h2>Functional Fitness: Build Strength That Matters</h2><p>Functional fitness is all about movements that mimic real-life activities. These exercises help you build strength and improve balance. They focus on core stability, flexibility, and joint health.</p><p>Women over 35 can benefit greatly from functional fitness. It prepares your body for daily tasks. Think of lifting groceries, climbing stairs, or playing with your kids. Functional fitness makes these activities easier and less tiring.</p><figure id="figure-1pozr7dbowm0ve3lft"><img id="1pozr7dbowm0ve3lft" src="https://images.unsplash.com/photo-1514512364185-4c2b0985be01?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8Zml0bmVzcyUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNTkwOTc0NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="fitness strength" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1514512364185-4c2b0985be01?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8Zml0bmVzcyUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNTkwOTc0NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Mindful Workouts: Connect Body and Mind</h2><p>Mindful workouts such as Yoga or Pilates are great examples of mindful workouts. They combine physical movement with breathing techniques. These workouts improve flexibility and muscle tone while calming your mind.</p><p>Mindful workouts are perfect for women over 35. They offer a gentle yet effective way to stay fit. Plus, they can be done at home or in a class setting.</p><h2>Walking Routines: Easy and Effective</h2><p>Walking is one of the simplest forms of exercise. It's easy to start and doesn't require special equipment. Just put on a pair of comfortable shoes and head outside.</p><p>Walking can help you maintain a healthy weight and improve cardiovascular health. It's also a great way to clear your mind and reduce stress.</p><p>For women over 35, walking routines can be a great addition to your fitness plan. You can walk alone, with a friend, or even join a walking group. Aim for at least 30 minutes a day, five days a week.</p><h2>Combining It All: A Holistic Approach</h2><p>A holistic approach to health includes functional fitness, mindful workouts, and walking routines. This combination can help you achieve a balanced and healthy lifestyle.</p><p>Start with functional fitness exercises to build strength. Add mindful workouts to connect your body and mind. Finish with daily walks to keep your heart healthy.</p><p>By mixing these activities, you can create a well-rounded fitness plan. This approach ensures you stay fit and healthy as you age.</p><figure id="figure-50f9imku6lm0ve3qxj"><img id="50f9imku6lm0ve3qxj" src="https://images.unsplash.com/photo-1687180948580-c4892a9a82c8?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8aG9saXN0aWMlMjBoZWFsdGh8ZW58MHx8fHwxNzI1OTA5NzUyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="holistic health" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1687180948580-c4892a9a82c8?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8aG9saXN0aWMlMjBoZWFsdGh8ZW58MHx8fHwxNzI1OTA5NzUyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Start small and gradually increase your activity level.</p><ul><li>Listen to your body. If something feels wrong, stop and seek advice.</li><li>Stay consistent. Make exercise a regular part of your routine.</li><li>Find activities you enjoy. This makes it easier to stick with your plan.</li></ul><p>Remember, it's never too late to start. Take the first step today and enjoy a healthier tomorrow.</p><p>To receive our newsletters with more on fitness for ladies 35+ and promotions sign up <a data-mce-href="https://thrivecoach.link/464f0f" href="https://thrivecoach.link/464f0f" target="_blank" rel="noopener" data-mce-selected="inline-boundary">HERE</a><br data-mce-bogus="1"></p>

Holistic Health: Functional Fitness, Mindful Workouts, and Walking Routines for Women Over 35

<h2>Understanding Menopause and Fitness</h2><p>Menopause is a significant phase in a woman's life. It brings many changes, and fitness routines need to adapt accordingly. Staying active during menopause helps manage symptoms and maintain overall wellness.</p><p>Many women experience weight gain, muscle loss, and changes in bone density during menopause. A well-rounded fitness plan can address these issues effectively.</p><figure id="figure-2berg383im0rtnobi"><img id="2berg383im0rtnobi" src="https://media.gettyimages.com/id/1188934116/photo/stressed-old-woman-waving-fan-suffer-from-overheating-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=rQ1vQu6XVLqwjGpH1ZBgQjYf-RzBghaHIr6Tw8eD3s4=" alt="Stressed old woman waving fan suffer from overheating at home" title="Stressed old woman waving fan suffer from overheating at home" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1188934116/photo/stressed-old-woman-waving-fan-suffer-from-overheating-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=rQ1vQu6XVLqwjGpH1ZBgQjYf-RzBghaHIr6Tw8eD3s4=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Benefits of Strength Training</h3><ul><li>Improves muscle mass</li><li>Increases metabolism</li><li>Strengthens bones</li></ul><figure id="figure-k93cljr1uxm0rtnpih"><img id="k93cljr1uxm0rtnpih" src="https://images.unsplash.com/photo-1532384305128-54c7ac0d7139?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8c3RyZW5ndGglMjB0cmFpbmluZ3xlbnwwfHx8fDE3MjU2OTQwMTR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="strength training" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1532384305128-54c7ac0d7139?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8c3RyZW5ndGglMjB0cmFpbmluZ3xlbnwwfHx8fDE3MjU2OTQwMTR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Cardiovascular Exercise<br></h2><ul><li>Brisk walking</li><li>Jogging</li><li>Swimming</li><li>Cycling</li></ul><figure id="figure-tm846bzqmm0rtnq9f"><img id="tm846bzqmm0rtnq9f" src="https://images.unsplash.com/photo-1518310383802-640c2de311b2?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Y2FyZGlvJTIwd29ya291dHxlbnwwfHx8fDE3MjU2OTQwMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="cardio workout" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1518310383802-640c2de311b2?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8Y2FyZGlvJTIwd29ya291dHxlbnwwfHx8fDE3MjU2OTQwMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Flexibility and Balance well-being.</h2><p>These exercises also help reduce stress and improve mental health, which is particularly beneficial during menopause.</p><h3>Simple Flexibility Exercises</h3><ul><li>Yoga poses</li><li>Pilates routines</li><li>Stretching exercises</li></ul><figure id="figure-c3m27cmf3m0rtnrcv"><img id="c3m27cmf3m0rtnrcv" src="https://images.unsplash.com/photo-1591228127927-67346c90add3?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8eW9nYSUyMHN0cmV0Y2hpbmd8ZW58MHx8fHwxNzI1Njk0MDE3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="yoga stretching" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1591228127927-67346c90add3?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8eW9nYSUyMHN0cmV0Y2hpbmd8ZW58MHx8fHwxNzI1Njk0MDE3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Nutrition and Hydration</h2><p>Along with exerciseKey Nutrients</p><ul><li>Calcium for bone health</li><li>Protein for muscle maintenance</li><li>Fiber for digestive health</li></ul><h2>Listening to Your Body</h2><p>Finally, listen to your body. Menopause is a time of change, and it's important to be kind to yourself. Rest when needed, and don’t push too hard.</p><p>Consult with a healthcare provider before starting any new fitness routine. They can provide personalized advice based on your individual health needs.</p>

Fitness Adaptations for Women in Menopause: Key Strategies for Strength and Wellness

<p>Looking to lose fat while enjoying delicious meals? You don't need complicated recipes. Simple, plant-based dishes can help you achieve your goals. Here are some easy 5-ingredient recipes to get you started.</p><h2>Avocado Toast</h2><p>Avocado toast is a quick and nutritious option. All you need is a ripe avocado, whole-grain bread, lemon juice, salt, and pepper. Mash the avocado, mix in some lemon juice, and spread it on toasted bread. Sprinkle with salt and pepper, and you're good to go.</p><p>This meal is rich in healthy fats and fiber, keeping you full longer. It's perfect for breakfast or a light lunch. Plus, it's super easy to make.</p><figure id="figure-ivt1q859um0reb5jf"><img id="ivt1q859um0reb5jf" src="https://images.unsplash.com/photo-1525351586624-ca549fbe02df?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8YXZvY2FkbyUyMHRvYXN0fGVufDB8fHx8MTcyNTY2ODIzMnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="avocado toast" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1525351586624-ca549fbe02df?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8YXZvY2FkbyUyMHRvYXN0fGVufDB8fHx8MTcyNTY2ODIzMnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Chickpea Salad</h2><p>Chickpeas are a great source of protein and fiber tomatoes and cucumbers. Drizzle with olive oil and lemon juice, and toss everything together.</p><p>This salad is refreshing and filling. It's perfect for a quick lunch or a side dish. You can also add some herbs for extra flavor.</p><h2>Banana Almond Smoothie</h2><p>Need a quick snack or breakfast? Try a banana almond smoothie. You'll need a banana, almond milk, almond butter, a dash of cinnamon, and some ice. Blend everything until smooth.</p><p>This smoothie is creamy and satisfying. It's packed with nutrients and will keep you energized throughout the morning.</p><figure id="figure-lrwzelvjz4m0reb7cy"><img id="lrwzelvjz4m0reb7cy" src="https://images.unsplash.com/photo-1543218024-57a70143c369?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxiYW5hbmElMjBzbW9vdGhpZXxlbnwwfHx8fDE3MjU2NjgyMzR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="banana smoothie" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1543218024-57a70143c369?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxiYW5hbmElMjBzbW9vdGhpZXxlbnwwfHx8fDE3MjU2NjgyMzR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Lemon, ginger, soy sauce, and garlic are a great marinade for any vegetable stirfy. </p><p>You could also go for a quinoa cooking according to the package instructions. Then in a pan, sauté chopped garlic, bell peppers, and broccoli. Add the cooked quinoa and soy sauce, and stir everything together.</p><p>This dish is colorful and full of flavor. It's a great way to get your veggies in while enjoying a hearty meal.</p><h2>Sweet Potato Fries</h2><p>Sweet potato fries are a tasty and healthy alternative to regular fries. You'll need sweet potatoes, olive oil, salt, pepper, and paprika. Cut the sweet potatoes into fries, toss them in olive oil, and season with salt, pepper, and paprika. Bake them in the oven until crispy.</p><p>These fries are perfect as a snack or a side dish. They're rich in vitamins and minerals, making them a nutritious choice.</p><p>These simple recipes show that you don't need many ingredients to create delicious, plant-based meals. Give them a try and enjoy the benefits of a plant-based diet.</p><p>For free recipes see our u-tube channel and subscribe for new ones, link below. &nbsp;Or request to join our exclusive Facebook Closed Group<a data-mce-href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" target="_blank" rel="noopener" data-mce-selected="inline-boundary"> HERE﻿</a><br data-mce-bogus="1"></p><p><br></p><p><br data-mce-bogus="1"></p>

Simple 5-Ingredient Plant-Based Recipes for Fat Loss

Happy senior woman exercising with dumbbells at home, sitting on fitball and strengthening her arm muscles

<h2>Its Getting Started with Resistance Training</h2><p>Starting a new fitness journey can be exciting and a bit daunting. If you're a woman over 35, resistance training is a great way to build strength and improve overall health. This 7-day beginner plan is designed to ease you into a routine that fits your lifestyle.</p><p>Resistance training uses weights or other resistance to strengthen muscles. It can help you maintain bone density, improve balance, and increase metabolism. Plus, it can make everyday tasks easier.</p><figure id="figure-6j55r9qaym0re01rr"><img id="6j55r9qaym0re01rr" src="https://media.gettyimages.com/id/1566751813/photo/young-asian-woman-sitting-taking-a-break-relaxing-after-exercise-with-a-whey-protein-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=I1Hvph9sHMFr105uSCc_f1FHqSSkg7WbA0E33FYMW7A=" alt="Young asian woman sitting taking a break relaxing after exercise with a whey protein and dumbbell placed beside at gym." title="Young asian woman sitting taking a break relaxing after exercise with a whey protein and dumbbell placed beside at gym." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1566751813/photo/young-asian-woman-sitting-taking-a-break-relaxing-after-exercise-with-a-whey-protein-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=I1Hvph9sHMFr105uSCc_f1FHqSSkg7WbA0E33FYMW7A=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Day 1: Upper Body</h3><p>Its important to have good form to avoid injury. If you're unsure about your form, consider coming to a class with us, watching tutorial videos or asking a trainer for guidance.</p><h3>Day 2: Lower Body</h3><p>Next, work on your lower body. Squats, lunges, and calf raises are excellent choices. Again, perform 2 sets of 12 repetitions. These exercises will help strengthen your legs and glutes, which are essential for daily activities like walking your workouts. Take breaks as needed and stay hydrated. Consistency is key, so focus on building a routine that you can stick with.</p><h3>Day 3: Rest Day</h3><p>Rest is crucial for muscle recovery. Use this day to relax and rejuvenate. Light activities like walking or stretching can help keep your body active without overworking your muscles.</p><h3>Day 4: Core Strength</h3><p>On the fourth day, target your core muscles. Exercises like planks, Russian twists, and leg raises can help strengthen your abdomen and back. A strong core supports your entire body and improves posture.</p><figure id="figure-14mc3jxm7tm0re02n8"><img id="14mc3jxm7tm0re02n8" src="https://images.unsplash.com/photo-1607962776853-346ec26811db?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxjb3JlJTIwc3RyZW5ndGh8ZW58MHx8fHwxNzI1NjY3NzE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="core strength" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1607962776853-346ec26811db?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw3fHxjb3JlJTIwc3RyZW5ndGh8ZW58MHx8fHwxNzI1NjY3NzE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Remember to focus so you engage your core muscles effectively.</p><h3>Day 5: Full Body</h3><p>Combine upper body, lower body, and core exercises for a full-body workout. This can include a mix of squats, push-ups, and bicycle crunches. Performing a full-body workout helps ensure all major muscle groups are engaged.</p><p>Remember to listen to your body. If something feels too challenging, it's okay to modify the exercise or reduce the weight.</p><h3>Day 6: Active Recovery</h3><p>Active recovery involves light activities that promote blood flow without straining your muscles. Consider activities like yoga, stretching, or a gentle walk. These can help reduce muscle soreness and improve flexibility.</p><h3>Day 7: Rest Day</h3><p>End your week with another rest day. Take this time to reflect on your progress and plan for the next week. Consistency and patience are important as you build your strength and develop a healthy routine.</p><p>Starting a resistance training plan can be a rewarding experience. By following this 7-day beginner plan, you can gradually build strength and confidence. Always remember to listen to your body and make adjustments as needed.</p><p>For free workouts see our u-tube channel and subscribe for new workouts, link below.&nbsp; Or request to join our exclusive Facebook Closed Group <a data-mce-href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" target="_blank" rel="noopener">HERE﻿</a><br data-mce-bogus="1"></p>

7-Day Beginner Resistance Training Plan for Women 35+

macro photography of black ceramic Gautama Buddha miniature

<h2>Why Combine Yoga and Strength Training?</h2><p>Combining yoga and strength training is a great way to maximize your fitness. Both practices offer unique benefits that complement each other well. Yoga improves flexibility and balance, while strength training builds muscle and increases endurance.</p><p>When you combine the two, you get a well-rounded workout that addresses different aspects of fitness. This combination can help you achieve a balanced body and mind.</p><figure id="figure-4lex2ylybcm0o0t65r"><img id="4lex2ylybcm0o0t65r" src="https://images.unsplash.com/photo-1518644961665-ed172691aaa1?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8eW9nYSUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNTQ2NDE2Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="yoga strength" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1518644961665-ed172691aaa1?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8eW9nYSUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNTQ2NDE2Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Flexibility your yoga practice. Strong muscles can hold yoga poses longer and with better form.</h3><h3>Better Balance and Coordination</h3><p>Yoga is known for improving balance and coordination. These skills are crucial for performing strength training exercises safely and effectively. When you have better balance, you can lift weights with proper form, reducing the risk of injury.</p><p>Strength training also improves coordination by teaching your muscles to work together. This can make complex yoga poses easier to perform.</p><figure id="figure-zgj4o5t7uom0o0t7gl"><img id="zgj4o5t7uom0o0t7gl" src="https://images.unsplash.com/photo-1444312645910-ffa973656eba?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOHx8YmFsYW5jZSUyMGNvb3JkaW5hdGlvbnxlbnwwfHx8fDE3MjU0NjQxNjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="balance coordination" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1444312645910-ffa973656eba?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOHx8YmFsYW5jZSUyMGNvb3JkaW5hdGlvbnxlbnwwfHx8fDE3MjU0NjQxNjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>And, it improves mental clarity. A calm mind can help you stay focused during your workouts, leading to better results.</h3><h3>Improved Recovery</h3><p>Yoga can aid in recovery after strength training sessions. The stretching and relaxation techniques in yoga help reduce muscle soreness and improve circulation. This can speed up recovery and prepare your body for the next workout.</p><p>Additionally, yoga's focus on breathing can help reduce stress and promote relaxation, which is essential for recovery.</p><figure id="figure-xvw7d7gv9ogm0o0t8yt"><img id="xvw7d7gv9ogm0o0t8yt" src="https://images.unsplash.com/photo-1529693662653-9d480530a697?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8cmVjb3ZlcnklMjB5b2dhfGVufDB8fHx8MTcyNTQ2NDE2Nnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="recovery yoga" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1529693662653-9d480530a697?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8cmVjb3ZlcnklMjB5b2dhfGVufDB8fHx8MTcyNTQ2NDE2Nnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Getting Started</h3><p>If you're new to combining yoga and strength training, start slow. Begin with basic yoga poses and simple strength training exercises. Gradually increase the intensity and complexity as you become more comfortable.</p><p>Consider working with a fitness instructor to create a personalized plan. They can help you find the right balance and ensure you perform exercises correctly.</p><h3>Conclusion</h3><p>Combining yoga and strength training offers numerous benefits. It creates a balanced workout routine that improves flexibility, strength, balance, and recovery. By incorporating both practices into your fitness plan, you can achieve a healthier body and mind.</p><p>So, why not give it a try with us? Start today and experience the benefits of combining yoga and strength training for yourself. <br></p>

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