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Cables allow you to create different lines of resistance including horizontal lines of pull. As we get older it helps to have as many modes of exercise that will safely deliver mobility strength and balance. The cable machine has a builtin weight stack which means everything you need is in one place. Cables are a lot more fluid and smooth than free weights because it uses a series of pulleys so you’re less likely to get hurt as you don’t directly push or pull against the force of gravity, this puts less stress on your joints for safer sets and reps. Here I'm working unilateral chest and shoulders for improved strength and mobility. 💪Stand in a staggered stance in front of a cable station, facing away from the weight stack. With the D-handle attachment positioned at your chest height, reach behind you and grab it with one hand, your palm facing outward. Hold the opposite hand straight in front of you for balance. 💪Push your back hand forward, straightening it in front of your chest while pulling your front arm back to your shoulders. Pause, then reverse to return to the starting position. Tag a friend that could use the tip. Have you tried the cable machine lately? Let me know if there is a body part that you would like me to demonstrate and I'll get that on my page! https://www.instagram.com/p/Bvrt9qlgYBf/?utm_source=ig_tumblr_share&igshid=1ddp97cj06xfd

At 51 I eat my weight in Veggies it's important to eat in a way that is gonna help you live a healthy lifestyle. There are so many reasons to eat a diet full of veggies here are just a few. Benefits of eating Veggies 🥗Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. 💩 It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Vitamin A keeps eyes and skin healthy and helps to protect against infections. 🍊Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Studies show that vegetables should make up half of your plate. So go ahead and eat your veggies you'll be happy you did! Do you eat enough veggies? https://www.instagram.com/p/BvpISARgmxx/?utm_source=ig_tumblr_share&igshid=potj0ba5b8x8

Soooo... I got the answer wrong. I am now keeping my word and posting this picture selected by my friend @chela_la_prieta I’m challenging my friends who are logical and smart thinkers, to have a crack at guessing the answer to the riddle below. When you think you know, Private message me the answer. If you are not going to follow the instructions after you lose, don't bother playing. Your turn! Read the riddle. If your answer is incorrect, I can choose any of your photos and you have to post it along with the riddle. If you answer correctly, I'll write your name in the comments (with a trophy emoji). Riddle: It's 7:00 AM. You are asleep and there is a sudden knock on the door. Behind the door are your parents who came to have breakfast. In your fridge are bread, milk (pasteurized), juice, and a jar of jam. To answer, what will you open first? * Answer directly through Private message only please. Answers in the comment section will be deleted. ** Note: It’s not what you think!!!! https://www.instagram.com/p/BvpFrN2Anci/?utm_source=ig_tumblr_share&igshid=1nz2tfjn8la4k

What are you fighting for? https://www.instagram.com/p/BvnDfR4A_rF/?utm_source=ig_tumblr_share&igshid=12rx4n37yy9b7

At 51 I like finding different ways to keep my body strong, agile, flexibile and healthy. Box jumps are not for everybody be aware that they are something you build up to so start with a shorter box and stay there for as long as you want or need. When it comes to exercise the more fun you can inject into it the more sustainable it is so keep that in mind in your fitness journey. The Benefits of Box Jumps are: 💪They’ll make your legs strong. Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy. Box jumps force you to jump high enough that you’re forced to use every single muscle in your legs (as well as your arms) to propel you up. 💪They’ll prepare you for other sports. Play with kids in your spare time (or volunteer to), or just like to be able to jump spontaneously into the air? Box jumps will improve your vertical jump, speed, and endurance, as well as increase your coordination to help you excel in any new sport you try. 💪They blast calories and melt fat. Since high intensity jumping such as box jumps stimulates changes in mitochondria (where fuel is converted into energy), your body will burn fat before carbohydrates— good news for anyone trying to lose weight. 💪They’ll keep you strong and balanced into old age. No desire to fall and break your hip later on in life? Then start doing box jumps today. Since box jumps aid in balance, they’ll protect you from injury into old age. Plus, they’ll keep your bones strong and healthy for life. 💪They can be done equipment-free. Don’t want to buy/make your own box, and don’t have access to one at a gym? Don’t worry, you don’t actually need a box to do box jumps. Simply find a high enough bench, or some stairs and get jumping. If you’re wondering, I typically use a 20″ box. Depending on your level, most women should start with a 14″ or 18″ box. 💪They’re fun (really)! Once you get over the fear of actually attempting them, box jumps are one of the more fun exercises to actually do. Why? Because jumping reminds us of being kids, and playful activities keep you young. https://www.instagram.com/p/BvmHg8SArrg/?utm_source=ig_tumblr_share&igshid=1iuntvyg794l

At 51 I like finding different ways to keep my body strong, agile, flexibile and healthy. Box jumps are not for everybody be aware that they are something you build up to so start with a shorter box and stay there for as long as you want or need. When it comes to exercise the more fun you can inject into it the more sustainable it is so keep that in mind in your fitness journey. The Benefits of Box Jumps are: 💪They’ll make your legs strong. Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy. Box jumps force you to jump high enough that you’re forced to use every single muscle in your legs (as well as your arms) to propel you up. You’ll be sore after the first few times doing them—but don’t worry, your legs will quickly gain massive strength from there. 💪They’ll prepare you for other sports. Play with kids in your spare time (or volunteer to), or just like to be able to jump spontaneously into the air? Box jumps will improve your vertical jump, speed, and endurance, as well as increase your coordination to help you excel in any new sport you try. If you’ve ever tried them, you’ll know what I mean—you learn to boost your coordination quickly since it’s all too easy when you’re tired to almost miss the box entirely and hit your shins on the front edge. Ouch. 💪They blast calories and melt fat. When you jump, your body burns 800 to 1,000 calories an hour (compare that to 200 to 300 calories burned per hour while walking). And since high intensity jumping such as box jumps stimulates changes in mitochondria (where fuel is converted into energy), your body will burn fat before carbohydrates— good news for anyone trying to lose weight. 💪They’ll keep you strong and balanced into old age. No desire to fall and break your hip later on in life? Then start doing box jumps today. Since box jumps aid in balance, they’ll protect you from injury into old age. Plus, they’ll keep your bones strong and healthy for life. https://www.instagram.com/p/BvmGdzfA_va/?utm_source=ig_tumblr_share&igshid=3q6kwf2fydql

At 51 I like finding different ways to keep my body strong, agile, flexibile and healthy. Box jumps are not for everybody be aware that they are something you build up to so start with a shorter box and stay there for as long as you want or need. When it comes to exercise the more fun you can inject into it the more sustainable it is so keep that in mind in your fitness journey. The Benefits of Box Jumps are: 💪They’ll make your legs strong. Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy. Box jumps force you to jump high enough that you’re forced to use every single muscle in your legs (as well as your arms) to propel you up. You’ll be sore after the first few times doing them—but don’t worry, your legs will quickly gain massive strength from there. 💪They’ll prepare you for other sports. Play with kids in your spare time (or volunteer to), or just like to be able to jump spontaneously into the air? Box jumps will improve your vertical jump, speed, and endurance, as well as increase your coordination to help you excel in any new sport you try. If you’ve ever tried them, you’ll know what I mean—you learn to boost your coordination quickly since it’s all too easy when you’re tired to almost miss the box entirely and hit your shins on the front edge. Ouch. 💪They blast calories and melt fat. When you jump, your body burns 800 to 1,000 calories an hour (compare that to 200 to 300 calories burned per hour while walking). And since high intensity jumping such as box jumps stimulates changes in mitochondria (where fuel is converted into energy), your body will burn fat before carbohydrates— good news for anyone trying to lose weight. 💪They’ll keep you strong and balanced into old age. No desire to fall and break your hip later on in life? Then start doing box jumps today. Since box jumps aid in balance, they’ll protect you from injury into old age. Plus, they’ll keep your bones strong and healthy for life. 💪They can be done equipment-free. Don’t want to buy/make your own box, and don’t have access to one at a gym? Don’t worry, you don’t actually need a box to do box jumps. Simply find a https://www.instagram.com/p/BvmGL_ngqn3/?utm_source=ig_tumblr_share&igshid=9ihzalaz4yux

Self-doubt can be a persuasive voice that holds you back. It holds you back from seizing your opportunities. It makes getting started or finishing things harder than they need to be. But mostly, it holds you back in life. Sound familiar? I know sometimes I think how can I help others when my own life isn't perfect. As if perfection was in any way attainable perfection is a bar that is set so high that it is not a goal worthy of your time. At 51 I've set new goals for myself and it involves helping others help themselves. I read today that success without sharing is failure wow! I'm a fitness expert that has been teaching, presenting, training and guiding others for over 10 years and I never realized my value until after 50! So for me this is a new beginning I get to share what I know with others that could use my support and that to me is what this journey is all about. Need help getting fit after 40 hit me up I can help😀 follow 👉@jacquiealicia follow 👉@jacquiealicia follow 👉@jacquiealicia #fitafter40#fitafter50 #womenshealthmag #over40fitness #over50fitness#ageisjustanumber#thisis51#fitspo#wellness #lifestyle#selfworth#bodypositivity#bodytransformation#fitspiration https://www.instagram.com/p/BvjgfHTAdXW/?utm_source=ig_tumblr_share&igshid=rq0xc4qvm85i

#fitafter40 #fitafter50 #womenshealthmag #over40fitness #over50fitness #ageisjustanumber #thisis51 #fitspo #wellness #lifestyle #selfworth #bodypositivity #bodytransformation #fitspiration

At 51 I know that my food is gonna provide me with the energy I need to maintain the healthy lifestyle I enjoy so I choose to eat wisely not perfect I still have a sweet tooth but you get the idea. Not all salads are healthy but with a few simple swap outs, you can build a healthy and satisfying salad from your local salad bar. 🍎Start with a healthy base A good rule of thumb when picking lettuce: the darker the leaf, the more nutritious like vitamin-packed romaine, spinach or radicchio. Two other nutritional powerhouses are potassium-rich endive and red cabbage, which is loaded with phytonutrients. 🌶️Load up on the right veggies Fill your plate with carrots, peas and my favorite broccoli. A colorful mix will provide you with a variety of nutrients. 🏋️Pump up protein Protein is a must-have to keep you satisfied. Just don't reach for anything battered and fried. Stick with lean proteins like skinless chicken or turkey, salmon or tuna. If you want a vegetarian option, go for legumes. Tag a friend who you think could benefit from this. What's your favorite veggie?#fitnessover40 #fitnessover50 #fitnessoverfifty #fitnessoverforty #over40fitness #over50fitness #womenshealthmag https://www.instagram.com/p/BviBYulgWzc/?utm_source=ig_tumblr_share&igshid=11ldjp2wu9z2z

#fitnessover40 #fitnessover50 #fitnessoverfifty #fitnessoverforty #over40fitness #over50fitness #womenshealthmag

Wow this is deep for me! I’ve been experiencing such an overwhelming sense of what if it happens and I’m not ready or what if it’s not what I thought I wanted? This feeling can be isolating and scary because I still want what I want to manifest. Love with that significant other, a successful location for independent business and freedom on my terms. So maybe the answer is to take a step everyday I feel and and scared at the same time. But I’m still moving towards what my spirit is calling me to do and that is what my heart truly desires. What do you want to manifest? https://www.instagram.com/p/Bvh56tsgyrI/?utm_source=ig_tumblr_share&igshid=ylixjfb4odo1

Shoulder tightness can come from a handful of sources, hunching over a computer or excessive texting. Getting older doesn't have to mean a hunchback and poor posture! Often the issue is being in a rounded posture while on the computer and excessive texting which can lead to among other things a tight chest and shoulders enter the shoulder mobility exercises. Flexible shoulders increase your strength and also decrease the amount of load that your bones, ligaments and joints have to bear. Shoulder flexibility is a crucial part of your body and most exercise regimes have a set of isolated stretches targeting the shoulders in particular. So if you've got rounded shoulders try this cable exercise stirring the soup backwards use light weight extend and squeeze the muscles behind your arm when you do. Here I'm doing a staggered stance for extra balancing work engage your core muscles and go! Tag a friend that could use the tip! How's your posture? https://www.instagram.com/p/BveWWougZIM/?utm_source=ig_tumblr_share&igshid=206un0lpcc3c

ANATOMY OF A HEALTHY BREAKFAST Are you stuck on what to eat for breakfast and why? Well when I was in my 20's breakfast was not a priority but at 51 eating a healthy breakfast helps with my metabolism and keeps me properly fueled for the rest of the day. A healthy, nutritious breakfast should consist a serving of protein, a high quality whole grain, and 1 to 2 fruits or vegetables. Following this formula will keep you feeling satisfied and fuller longer, while also giving you the essential vitamins, minerals, and antioxidants you need to start your day right. Also include a small amount of healthy fat in your daily breakfast—safflower oil, olive oil, nuts, butter, or avocado—to help your body absorb vitamins and minerals. Think real, fresh foods such as: Eggs, either scrambled or hard boiled Vegetables such as spinach or my favorite broccoli Steel-cut or long-cooking oats with fruit Yogurt, with probiotics to improve your immune system And once you begin to add a healthy breakfast to your morning routine, you’ll quickly notice its impact on your productivity, mood, and energy throughout the day.#fitnessafter40#fitnessafter50 #betterafter50#womenshealthmag #healthyrecipes https://www.instagram.com/p/BvaEw2fgJoy/?utm_source=ig_tumblr_share&igshid=jto463uvnt4f

#fitnessafter40 #fitnessafter50 #betterafter50 #womenshealthmag #healthyrecipes

ANATOMY OF A HEALTHY BREAKFAST Are you stuck on what to eat for breakfast and why? Well when I was in my 20's breakfast was not a priority but at 51 eating a healthy breakfast helps with my metabolism and keeps me properly fueled for the rest of the day. A healthy, nutritious breakfast should consist a serving of protein, a high quality whole grain, and 1 to 2 fruits or vegetables. Following this formula will keep you feeling satisfied and fuller longer, while also giving you the essential vitamins, minerals, and antioxidants you need to start your day right. Also include a small amount of healthy fat in your daily breakfast—safflower oil, olive oil, nuts, butter, or avocado—to help your body absorb vitamins and minerals. Think real, fresh foods such as: Eggs, either scrambled or hard boiled Vegetables such as spinach or my favorite broccoli Steel-cut or long-cooking oats with fruit Yogurt, with probiotics to improve your immune system And once you begin to add a healthy breakfast to your morning routine, you’ll quickly notice its impact on your productivity, mood, and energy throughout the day.#healthybreakfast #healthyeatingplan #womenshealthmag #fitnessafter40 #fitnessafter50 https://www.instagram.com/p/BvaEUuMANZT/?utm_source=ig_tumblr_share&igshid=1sj8ku1rvtcv2

#healthybreakfast #healthyeatingplan #womenshealthmag #fitnessafter40 #fitnessafter50

At 51 I find doing box work essential for a healthy lifestyle Plyo boxes are hot property at the gym right now — these six-inch and taller platforms can make just about any move more heart-pumping or hard-core. Each rep forces your body to recruit more muscles to either catch air or sink lower into exercises like squats, Use a step or a park bench to get the same effect.) Do it four times 15 reps and take your body to the next level! Work on it, for the sake of your social life Aging often leads to a loss of balance and an increased risk of falls. And in an overall reduction in a level of physical activity, which can lead decreased ability to function satisfactorily in social roles. Strength training Balance can start to deteriorate in your mid-20s. However, strength training can help, whatever your age. Improvement in lower limb strength may lead to balance enhancement in neurologically intact older people. Step-ups as show here Using a single step or stair, step up with your right leg in a slow and controlled manner, then bring your left leg up to join it. Step down and repeat, alternating leading legs. To make it more difficult, find a higher step or use a box in the gym. This simple exercise helps to build hip stability, as well as strengthening knees. Bodyweight exercises Exercises such as lunges and squats will help to make you stronger, increase your range of motion and challenge your balance. #blinkfitness#ageisjustanumber #fitnessmotivation #thisis51 #boxworkout https://www.instagram.com/p/BvZhG8BgUB4/?utm_source=ig_tumblr_share&igshid=dhly6w3w30yo

#blinkfitness #ageisjustanumber #fitnessmotivation #thisis51 #boxworkout

At 51 I find doing box work essential for a healthy lifestyle Plyo boxes are hot property at the gym right now — these six-inch and taller platforms can make just about any move more heart-pumping or hard-core. Each rep forces your body to recruit more muscles to either catch air or sink lower into exercises like squats, Use a step or a park bench to get the same effect.) Do it four times 15 reps and take your body to the next level! Work on it, for the sake of your social life Aging often leads to a loss of balance and an increased risk of falls. And in an overall reduction in a level of physical activity, which can lead decreased ability to function satisfactorily in social roles. Strength training Balance can start to deteriorate in your mid-20s. However, strength training can help, whatever your age. Improvement in lower limb strength may lead to balance enhancement in neurologically intact older people. Be a flamingo Simple balance and proprioception exercises can be done at home without the need for equipment. Try alternate balancing on one leg (bending the standing leg slightly at the knee will help if you are wobbly, as will focusing on a stationary point in front of you). Closing your eyes makes it much harder. Most people are “better” on one leg than the other – single leg exercises can help to strengthen the weaker side. Step-ups as show here Using a single step or stair, step up with your right leg in a slow and controlled manner, then bring your left leg up to join it. Step down and repeat, alternating leading legs. To make it more difficult, find a higher step or use a box in the gym. This simple exercise helps to build hip stability, as well as strengthening knees. Bodyweight exercises Exercises such as lunges and squats will help to make you stronger, increase your range of motion and challenge your balance. https://www.instagram.com/p/BvZdqpwAXIr/?utm_source=ig_tumblr_share&igshid=1f10p6u2qsdai

Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. At 51 I find that compound movements help me stay healthy, strong and are an awesome time saver! A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core. Benefits of Compound Movements are: 💪Generally burns more calories during exercise 💪Simulates real-world exercises and activities 💪Allows you to get a full body workout faster 💪Improves coordination, reaction time and balance 💪Improves joint stability and improves muscle balance across a joint 💪Decreases the risk of injury during sports 💪Keeps your heart rate up and provides cardiovascular benefits 💪Allows you to exercise longer with less muscle fatigue Are you ready to try a compound movement? Tag a friend that could use the info and drop a comment below!#compoundexercises #resistancebandsworkout #overfifty #womenshealthmag #healthandwellnesscoach #fiftyandfabulous #resistancebandstraining #resistancetraining#kettlebellworkouts#ageisjustanumber #exerciseforlife #exerciseroutine https://www.instagram.com/p/BvVGcqVghaA/?utm_source=ig_tumblr_share&igshid=axbpiqunel46

#compoundexercises #resistancebandsworkout #overfifty #womenshealthmag #healthandwellnesscoach #fiftyandfabulous #resistancebandstraining #resistancetraining #kettlebellworkouts #ageisjustanumber #exerciseforlife #exerciseroutine

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