Kim Musikant

Many of us were raised in a time when women were told to be careful, not powerful. In the 1950s, women were expected to move gracefully, not lift things. Exercise meant vacuuming faster or going for a walk — not picking up weights. We were told not to overdo it. “Don’t lift that — you’ll hurt yourself.” “Leave the heavy stuff to the men.” Somewhere along the way, the message became that strength training is dangerous and that we should “rest” to preserve our bodies. But they had it all wrong. Losing strength is what’s truly unsafe. We were raised to think exertion was for men — that women should stay de licate, not strong. Yet now we know better. Remember the old commercial, “I’ve fallen, and I can’t get up”? It became a bit of a joke for a while, but for many women over 60, that fear is very real. That’s what happens when we lose strength and balance. Strength training is how we make sure that’s never us. The truth is, losing strength makes us vulnerable. Lifting weights sa...

Sure, you could represent yourself in court. It’s cheaper upfront. But one wrong word, one missed detail, and the cost could be devastating—thousands of dollars lost, or even your freedom. That’s why people hire lawyers: you’re not just paying for their time, you’re paying for their expertise, guidance, and ability to protect your future. Fitness works the same way. A $19.99/month gym membership seems like a good idea—it’s affordable, it gives you access, and it looks good on paper. But when you walk in, it doesn’t fit. You feel invisible. You don’t know where to start. The truth is, your membership remains unused in your account. Cheap? Yes. Effective? Not at all. Personal training gyms cost more upfront, but you’re paying for something much greater: Expert coaching so you know exactly what to do Accountability so you stay consistent A proven plan designed for you Real progress you can see and feel Now let me ask you a more serious question: how much is your life worth? ...

Before I ever became a personal trainer, I hired one myself. Before we launched our business, we worked with a business coach. Why? Because investing in ourselves has been the best decision we’ve ever made. Hiring experts has been worth every penny — not because they did the work for us, but because they helped guide us while we did the work. We had to quiet the inner critic, silence the self-doubt, and choose to believe that our passion for helping others was stronger than our fear of failing. If I let the noise in my head — the "head trash" — lead the way, I wouldn’t be living as my authentic self. Here’s what I’ve learned: The difference between people who take bold action and those who stay stuck isn’t fear — it’s what they do with the fear. Everyone has an inner critic. Some listen and obey it. Some hear it and choose not to believe it. And some feel the fear and move forward anyway. We all have doubts. The question is: Are you letting your doubts make decisions f...

Have you ever been so lost in what you were doing that you completely lost track of time? You felt fully alive, deeply connected — and you didn’t want it to end. That feeling? It holds clues to something powerful: your WHY. Your WHY is the reason you do what you do — the inner drive that fuels your passion, your energy, and your purpose in life. And it's always in service to others. Inspired by the work of author and leadership expert Simon Sinek, this blog post is an invitation to uncover your 'why,' write it down, and begin living in alignment with it — especially in midlife, when many of us are asking: Is this all there is? What Is Your WHY, Really? Your WHY isn’t your job title, your goals, or even your talents. It’s deeper than that. It’s your personal mission — the why behind everything you do. When you understand and own your WHY, life becomes more intentional. You feel more connected, more fulfilled, and more motivated to make a difference. It becomes the lens throu...

Some may say it’s selfish. I say it’s anything but . Prioritizing your health isn’t about vanity or indulgence. It’s about sustainability— for your life, your energy, and your ability to show up for others . When you move your body regularly, get enough rest, and nourish yourself well, you don’t just feel better—you function better. Your mood improves, your energy increases, and yes, your self-confidence starts to rise. And from that place of strength, you have more to give —to your family, your career, your community, and yourself. Yes, the Demands Are Real Let’s acknowledge something up front: life is busy, and the demands are real. Many of us are balancing full-time work, caregiving responsibilities, and endless to-do lists. When time feels scarce, it’s easy—and even understandable—to put your needs last. After all, taking care of others is often a core value.  However, there’s a cost to constantly running on empty, and eventually, it catches up to your health, energy,...

My desire to help others become strong and fit started as a member of The Westfield Area Y. I wanted other people to experience what had happened to me - my body becoming fitter was helping my mind become stronger and my self-confidence to soar. The Y also gave me a sense of belonging. I loved the people there, and I felt valued.  As I became more comfortable in the classes and the weight room, I got to know the Fitness Director, Jean White, pictured here. A petite woman with a huge heart and an even bigger smile. She saw something in me and encouraged me to get certified. I laughed it off but did enjoy the attention - I was flattered.  The laughing turned into kicking and screaming when I realized that my desire to be in the fitness world was stronger than my fear of getting up in front of a crowd (hence the kicking and screaming). I had to do this - not for her, but for me. Jean  planted a seed in my heart that grew and pulled me straight into the world of fitness....

Studies show that when people journal their food intake, they are more likely to succeed with fat loss goals. When it comes to keeping a food log, though, most people are not sold. So, what's holding you back?   When we ask clients to share their journals with us, we don't care whether or not you have been "perfect".  Our job is to help, not judge. W e don't go home at night, and then entertain ourselves reading about the 26.2 cookies you ate last week. Helping you is our life's work, and we want you to succeed.   People tend to think they should hand in an exemplary journal with pristine line items of strictly portioned meals. Yes, we want to see the good, but we also want to see the bad and the ugly. No perfect people allowed! Together we can make little changes that add up to big successes. I recently had a conversation with an ALF member who confessed to attacking a bag of trail mix the night before. I told her that she can still attack the trail mix but m...

The Siblings Who Refused to Go to Bed: Leptin and Ghrelin Leptin and Ghrelin are hormones. These cute little guys are from the neuroendocrine system. The neuroendocrine system is the system in our bodies responsible for controlling our appetites! That is worth repeating. The neuroendocrine system is responsible for managing our appetites. (Ever notice that when you are sleep deprived, you crave carbs? Read on...) Leptin tells our brain, "Ok, I am good to go. I am full. I don't need any more food right now." Leptin tells us when we are satisfied - commonly called the satiety factor. However, when we are sleep deprived, Leptin is decreased. In short, less sleep equals a decrease in food being able to satisfy us, which leads to overeating and weight gain. Ghrelin signals our caloric needs. Ghrelin tells us when to eat and how much to eat. Lack of sleep increases Ghrelin, thereby increasing the need to eat more. Decreases in Leptin and increases in Ghrelin, caused by sleep lo...

Why So Many Women Quit Exercising in Midlife—And How to Turn It Around According to BMC Women's Health , nearly half of women reduce or stop regular exercise during the midlife period . Add in the natural decline in metabolism and muscle mass that comes with age, and it’s no wonder so many women struggle with unwanted weight gain, low energy, and increased risk of chronic conditions. But here’s the good news: you can reverse this trend—and feel better than ever. A landmark 2014 study,  "Factors Influencing Adherence to Regular Exercise in Middle-Aged Women ," identified three key motivators that increase the likelihood that  women in their 40s, 50s, and beyond will stick with an exercise routine. These insights are even more relevant today. 1. A Consistent Daily Structure That Includes Exercise By midlife, most women are juggling a lot —careers, aging parents, kids (or adult kids!), relationships, and community commitments. With so many competing demands, movement of...

Hopefully, I have inspired you to take some steps toward putting your health first after reading Are You Taking Care of You? and Put Your Oxygen Mask on First If so, do you feel a difference? Do you have more strength and vitality? If not, I want you to visualize having more strength and vitality. Can you imagine how you would feel with more confidence and energy? If you haven't decided to put your oxygen mask on first, we can help. Every day, we help people just like you get stronger, become more fit, and feel more energetic! Those are only some of the benefits... Read up on what some of our members are saying about how they feel. Facebook Reviews Most of our members are busy people, but they make their health a priority. They schedule appointments with themselves. They take the time to care for themselves. Today, take one step toward putting your health first by scheduling an appointment with Active Life Fitness. We want to help you as we have helped so many o...

Before an airplane takes off, during the safety instructions, the flight attendant will explain that if the cabin loses pressure, the oxygen masks will automatically drop down. Why do they always insist that you put yours on first before you place one on your child? Because if you are passed out, you will be useless to those who depend on you! In my post,  Are You Taking Care of You?  I wrote about how sometimes the love for our families and devotion to them gets in the way of taking the time to love ourselves too. I mentioned how we often sacrifice our own needs for the needs of those we love. So put your oxygen mask on first! Do not become  unconscious about your health. Here are two truths: Without our health, we have nothing. Time is precious. Yet, time is often the missing link between living a somewhat healthy lifestyle and living a lifestyle that makes a difference in our long-term health. Have you ever heard yourself say any of the following sta...

I always thought I was an extrovert because I am pretty friendly and enjoy being around people.  That is, until a few years ago, after I read a book by Susan Cain called  Quiet: The Power of Introverts in a World That Can't Stop Talking. I learned that extroverts get their energy by being with other people, and that friendliness has nothing to do with it. That explains why going to parties where I don't know anyone makes me incredibly anxious (which may be a big news flash for those of you who know me). Introverts often derive their energy from being alone. That explains why I love it when I don't have plans for the weekends. One of the other characteristics of introverts is that they tend to be overly critical of themselves. Hmmm...I have always been my own worst critic. "Remember, you have been criticizing yourself for years, and it hasn't worked. Try approving of yourself and see what happens." -  Louise Hay Self-love (not selfie-love) and self-...

"Faith is taking the first step even when you don't see the whole staircase."  - Martin Luther King Jr. Back in the day, when the kids were young, at this point in the summertime, we would start to count down the last low-key remaining days until the start of school. While they were complaining about how fast the summer went and how the school year should be two months long, and summer should be ten months long, I would be secretly celebrating. I loved being an at-home mom, but it did take its toll in the summer with all of that extra time on our hands. My goal every day was to find low-cost activities for three energetic kids who were all two years apart. The beginning of August meant their time for sleeping in late, going to the beach, and roasting marshmallows at night would soon be coming to an end. This year, I am openly celebrating the new school year for a different reason! I always dreamed of going to graduate school, but it never seemed like the right ti...

Sometimes the scale does a number on our heads, especially when we've been "good" all week and can't understand why the numbers haven't budged. Then, our inner critic takes over, "Why should I even bother, I've tried everything, nothing works." We get discouraged. We give up. While the weight on the scale matters, it doesn't tell the whole story. It's what that weight is made up of (body composition) that is a far more critical number. Many of us still hold onto the illusion that a magical number will make us happy and feel like we have succeeded. When that day does not arrive, we tell ourselves little lies such as, "I'm too old to lose weight," "My metabolism isn't what it used to be," "Things will never change." To combat this toxic relationship with our scale, we challenge you to kick it to the curb, throw it out, donate it to the Goodwill, or smash it to pieces! Then, look into having yo...

Decisions, decisions. All-day long, our brains are bombarded with making decisions. Work, school, family, medical, nutrition, exercise, vacations, etc. All this thinking can cause fog in the brain! We may not even be aware that the sum total of all of these decisions depletes our energy, and when our energy becomes sapped, our willpower follows. By the time we have to face the chips and salsa at Grill Creations, we realize that our willpower has been weakened. I mention Grill Creations because I recently put myself through a willpower test. To me, chips and salsa are harder to resist than a bread and butter basket. I wanted to see what it felt like to resist these crunchy little pieces of heaven sitting in front of me while my husband munched away. Believe me, I was starrrvvviiinnngggg, which made it even more difficult. The first few minutes were the hardest because I needed something to do with my hands. I thought for sure, out of sympathy, that my husband would ask the server ...

Recently, I overheard two women in the waiting room at the salon. They looked like they were in their late 50's, early 60's talking about their aches and pains and how life is all downhill once you reach a certain age. I cringed as I waited for my name to be called. I knew that if I sat there and listened to any more of the negative self-talk and how these two have convinced themselves that life is doom and gloom once you hit a certain age, I was going to say something I would regret.  At the gym, clients know that if I hear this kind of talk, I will most likely deliver my "We become what we think about most" speech and how negativity will lead us down the path of self-fulfilling prophecies.  "Oh, please call my name soon," I thought to myself as my heart started to beat a little faster, and my face felt hot. To keep me from opening up my mouth, I kept my head down in my magazine, trying to mind my own business, and wait for my name to be called. I was ...

Proper nutrition will change your body composition. Poor nutrition will prevent you from changing your body composition. Period. Many people believe they can "work off" last night's indulgences or add an extra workout to make up for a summer of chardonnay, but unfortunately, it doesn't work that way. It takes hard work and pig-headed determination to make these changes. If we are serious and stop the excuses, it will happen. It's not sexy. There is no magic pill, only sheer will . "I have no self-control." "Get some."  Self-control is something you must generate. I promise it is not going to show up on its own . We must be intentional until these new thought patterns become habits. Here's your armor: 1. Preemptive Strikes. Be prepared for that doughnut offer by practicing saying no (or no thank you to your coworker). My father used to say birds of a feather flock together, and he was right (now I tell it to my kids). Your ...

The other day, one of our Active Life Fitness members complained about her "problem area" as she rubbed her belly. She said, "If only I could get rid of this," grabbing a chunk of her midsection. I told her that the only "problem area" on her body was her head! If we believe we have a problem area, our brains tell our bodies, "keep that area a problem."  The subconscious mind doesn't interpret the goals; it only responds to what it is programmed to do! Our brains do not differentiate between positive or negative thoughts about ourselves, it just carries out the instruction. In fact, our subconscious minds control 95% of what we do! How do our conscious minds turn into our subconscious minds? By believing our "truths" about ourselves, such as "I have a problem area," and then replaying that story over and over again to ourselves and others until it becomes embedded in our subconscious. How do we fix it? By thinkin...

On many evenings, you may see some members of our ALF family dragging themselves in, understandably so. They have been beaten up by the stresses and demands of their commute, family, and jobs. Sometimes they arrive wiped out, exhausted, and unable to fathom how they will get through their workout. Welcome to life in New Jersey. Once they start moving, their troubles seem to melt away, their energy level increases, and the stress of the day decreases. Witnessing this transformation is a beautiful thing and makes us so proud! Little successes add up to big ones, and changing our mindset in the process is critical! I know it's our job to inspire you, but lately, the tables have turned, and you have been inspiring us. We appreciate the fun, inspiring stories we have heard over the last few weeks as we have been on this push for goal setting and figuring out our WHY. The other day, a member shared a great story with a group of us. She was referring to the conversation she had with...

For most of us, the only time we are aware of our breathing is when we exert ourselves, have a physical or emotional problem, or during the "breathing drills" we do before every workout at ALF.  Although the Central Nervous System controls breathing, the way we breathe is a habit and is considered to be one of our most dysfunctional movement patterns. Breathing also plays a critical role in the quality of how we move. When breathing is normal, posture and stabilization of the spine are easier to maintain. Conversely, when breathing is dysfunctional, it compromises our posture and stability, causing back, neck, and shoulder pain as well as many other health issues.  When posture is jeopardized by faulty breathing patterns, it affects spinal function, which then culminates into improper movement patterns. This combination can result in a perfect storm that creates pain, fatigue, and anxiety.  The muscle we most associate with breathing is the diaphragm. When ...