Kim Musikant

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...

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...

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 ...