Staying strong through menopause

As women approach and work their way through menopause, many expect weight gain, muscle loss and declining bone density to be inevitable. 

It doesn’t have to be that way. 

With the right approach, it’s possible to not only slow these natural shifts, but actively reverse them. The choice is yours.

Studies have shown one of the most effective ways to combat muscle loss and bone deterioration is consistent, guided strength training. Building muscle helps you stay strong for the long haul.

For Jill Pletcher, that realization hit home last year at age 52.

“I started thinking about my parents and in-laws getting older and weaker,” she says. “I didn’t want that to be me. I wanted to get stronger now, so I can stay active later, especially for my three kids and future grandkids.”

Like many, Jill had tried gyms and trainers in the past, but nothing stuck.

“You walk into a big gym and you’re on your own,” she says. 

Everything changed when she joined MaxStrength Fitness last October.

With two 20-minute sessions each week, she found a program that fit seamlessly into her busy life as a substitute teacher and mom. She credits trainer Marina Borden with always pushing her to do more than she’d ever do on her own.

“The accountability makes all the difference,” she says. “I’ve lost 40 pounds, and, most importantly, gained muscle and toned my body. I’m sleeping much better, too. No more waking up in the middle of the night and not being able to get back to sleep. I also feel energized throughout the day. Friends, especially at church, keep asking what I’m doing, and I tell them go to MaxStrength!”

Rethinking That Healthy Salad

One of the things that differentiates MaxStrength from other protocols is that it’s based on scientific data—and that hasn’t changed over the past 19 years. Founder Jeff Tomaszewski continues to research exercise science to offer healthy tips to MSF members that he shares through educational content. Recently he explored the hidden calories lurking within a perceived “healthy” restaurant order: salad.

“If you think you’re ‘being good’ going with a salad, think again,” he says. “A typical Caesar salad can run well over 1,000 calories. Total calorie bomb.”

Here are a few of Jeff’s tips for success in right-minding this classic summer dish:

• Address the dressing. Just two tablespoons of creamy dressing can add 200 calories. Best to order it on the side and choose vinaigrettes over creamy styles. 
• Stay on top of the toppings. Otherwise, healthy items (avocados, nuts, dried fruits) can also add up in the calorie department when piled on a plate. Pick one rich topping.
• Size matters. Most restaurant salads are giant, so it’s easy to eat two to three servings without realizing it. When you order one, have the server put half of it in a to-go box before bringing it out. You won’t overeat, and, bonus, have lunch ready for the next day.

MaxStrength Fitness

33705 Station Street, Solon

440-692-2345

MaxStrengthFitness.com