The Holidays Are Coming!!!! Are YOU Ready?
Thanksgiving starts a roll of holidays that focus on food. We find ourselves in the season of eggnog, holiday cookies, over-eating, and parties galore!
I’m here to tell you that it’s okay to indulge a little during the holidays. In fact, it’s better to do so without guilt, so you can truly enjoy those treats and digest them better. Savor them. Laugh a little louder. Cherish the moments with your loved ones.
And know that after the first of the new year, you can take small, simple steps to get back on track. The “Holiday 5” pounds are not a crime against your body—especially if you’ve taken the time to enjoy those festive goodies with the people you love! Those extra pounds can disappear with a little consistent effort later.
But if you’d like to minimize that weight gain this year—and feel stronger, more energetic, and more confident in your body while you’re at it—there’s a powerful tool you can start using right now.
Your Secret Holiday Weapon over 50: Muscle!
If you’re looking to increase your efforts now to avoid as much of that weight gain as possible, the best and simplest solution is to build more muscle.
Lean muscle:
- Burns more calories than fat — even while you’re resting
- Supports your joints and reduces pain
- Helps maintain balance and confidence as you move through your day
- Keeps you strong enough to keep doing all the things you love
As women over 50, we naturally lose muscle each decade if we don’t actively maintain it. That means:
- Getting up from the couch or your favorite comfy chair becomes more difficult
- Bending to pick something up from the floor feels like a project
- Playing with your grandkids or walking with friends can leave you tired or sore
The good news? You don’t need long, complicated gym sessions or fancy equipment. Short, targeted isometric exercises can give you big results in a small amount of time—especially when you do them consistently.
Meet my Super Plank: A Small Exercise with Big Results
One of my favorite isometric exercises from my book Age With Grace And Strength is Super Plank. It’s in the book because it’s one of the best isometric exercises for building upper body strength and muscle after 50.
This exercise helps you build strength in your:
- Arms and shoulders – for lifting groceries, grandkids, and all of life’s “stuff”
- Chest and back – for better posture and breathing
- Glutes and abs – for balance, stability, and stabilizing your spine
When these muscles are strong, everything you do in daily life feels easier:
- Getting down on the floor and back up again
- Carrying laundry or heavy bags
- Reaching into cabinets
- Taking long walks or hikes
- Dancing at a holiday party (or in your kitchen!)
Super Plank is simple, joint-friendly, and can be adapted for many different fitness levels. In other words, this is an exercise that works with your body, not against it.
Join Me for Super Plank in Today’s Video
In today’s video I walk you through this exercise step-by-step and show you how to do it safely and effectively for your over 50 body.
Watch the video below
Do this exercise with me today and keep it going a few times a week, and you’ll be glad you did when January rolls around! You’ll be:
- Stronger in your upper body and core
- Burning more calories all day long
- More confident in your ability to keep up with the people and activities you love
Think of it as a gift you’re giving your future self—one that doesn’t require hours of effort, just a few focused minutes.
Want More Support? My 3-Session Holiday Specials Are Here!
If you’d like a little extra help staying strong, steady, and sane through the holidays, I’ve put together two special 3-session Holiday Coaching packages just for women over 50.
You can choose the one that fits your biggest priority right now.
(Build strength, ease joint pain, and feel good moving again.)
If you’re tired of waking up with stiff joints, or you’re noticing more aches and pains when you sit, stand, or walk, this program is for you.
Over 3 private sessions, we’ll:
- Identify the key areas that need support (hips, knees, back, shoulders, etc.)
- Use gentle, joint-friendly targeted exercises to build strength and flexibility
- Create a simple plan you can actually stick with—even during the holidays
- Help you feel more confident getting down on the floor, standing up, and moving through your day
This is perfect if you want to reduce pain, improve mobility, and feel stronger going into the New Year.
(Lose weight after 50 with simple, anti-inflammatory meals—no deprivation.)
If post-menopausal weight gain is been driving you crazy, and you’re tired of trying “one more diet,” this program is designed for you.
In these 3 sessions, we’ll:
- Focus on simple, anti-inflammatory meals that work for your post-menopausal body
- Help you lose weight without deprivation and without giving up all the foods you love
- Support higher energy and healthier, pain-free joints with better food choices
- Build a doable action plan you can start using right away—through the holidays and beyond
This is not about perfection. It’s about realistic, sustainable changes that help your body let go of inflammation and extra weight, while still enjoying foods you like.
A Thought to Take into the New Year
You don’t have to “be good” all through the holidays to deserve a healthy, strong body in January. You’re allowed to enjoy the cookies and take care of yourself.
A few minutes of Super Plank, a little more muscle, and some small, smart choices can make a big difference:
- Less pain
- More strength
- Higher energy
- A body you feel at home in
If you’d like support, I’d love to work with you in one of my 3-session Holiday Specials. And if you’re not sure which one is right for you, start with the Super Plank video below and see how good it feels to do something powerful for your body today!
Best of health,
Kathi
