time. I asked her to add anoth- er 30 minutes outside of our ses- sions. When we were together, we worked on building strength and consistency with focused in- tention. After a couple of months, she often exclaimed how strong and energized she was beginning to feel. I tracked her muscle mass monthly and it was steadily in- creasing at the same rate her body fat was decreasing. After about six months of this training, her doctor evaluated her bone density and was astonished to find that it had greatly improved. She attributes this to lifting weights and being more intentional about consum- ing protein. Working with her was testament to the impact resistance activity can have on one’s life es- pecially when dealing with osteo- penia or osteoporosis. >> Not too late If you think you’ve passed the age of lifting weights or increasing muscle, you might want to reevalu- ate. If my client could make signif- icant changes in her 70s, you can, too! The key is consistency. Resistance activity must become part of your lifestyle to truly work. This does not have to be time con- suming. The recommended mini- mum requirement is 150 minutes of moderate intensity resistance training per week. That’s 30 min- utes five out of seven days of the week or three days for 1 hour. Get started with two days a week for a half hour and work up to 150 min- utes per week. And remember, fo- cus on protein at each meal. It will make or break your efforts. N Amanda Rohde is certified in per - sonal training, nutrition and Pilates.
Every Friday from March through November, Ali & Callie will charm your socks off with tales of art and culture in the Pacific Northwest. Keeping art alive and culture relevant, Ali & Callie will introduce you to those creative people who are making it all happen! Tune in weekly for fun and interesting conversations.
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A fun, unique, and original dog shop. IT IS FOR ALL DOG LOVERS! • Collars • Toys • Treats • Gifts
• Clothes • Pillows
210 E. Sherman Ave. Ste. 143 Coeur d’Alene, ID 83814 Resort Plaza Shops www.thelabradorstoreandmore.com 208-664-0414
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