Top 5 Moves for Women Looking to Improve Their Strength and Age Fiercely! 💋
This isn't your typical top 5 list. I barely mention squats I swear—more of a subtle whisper than call to action.
Work your phalanges by placing pen in hand and journaling about whatever comes to mind. This active mind-dumping is great for improved mental clarity and helps discover and remove mental blocks that were formerly invisible but can now be acknowledged and moved aside. Because there’s a reason phrases like “I have no time”, “I’m too busy”, “I have no energy”, and the third cousin of reasons things aren’t working in your favor “I have to do it all and they all rely on me doing them” keep popping up in your head. It’s called “mindless programming” and it’s time for some gentle rewiring.
(Bonus chops for placing pen in your opposite hand to make the exercise even more challenging you rebellious little strength-training anarchist.)
Use your prime muscle movers as much as possible. Think legs to walk up and down things, and arms to lift and put down heavy things. When they're strong and useful, it becomes more fun to dress them up!
(Even more bonus chops for actively seeking out stairs, steps, and heavy objects to move throughout the day to improve laser-focused eyesight. Double bonus chops if you carry all 17 grocery bags in one trip because making two trips is for quitters.)
Focus on a number between 12K-15K. Yes, we all love the dopamine hit of hitting our step goals, but the real magic happens in the trying. By shooting for this slightly ridiculous number, your brain goes into full-on scavenger hunt mode, suddenly spotting step opportunities everywhere. "Could I pace during this conference call? Should I park in the farthest spot? Is three bathroom trips before 10 AM excessive or efficient?" The number itself is just a shiny distraction – what really matters is training your mind to prioritize movement throughout your day.
(And yes, when you find yourself maniacally circling your kitchen island at 11:45 PM, you'll know the mind training is working. Your kids might roll their eyes at you - nothing new - but your commitment muscles are getting RIPPED. Brava!! 🙌)
Move your facial muscles—an often overlooked muscle group needing exercise just as much as any other. A great way to do that is by practicing saying the word "No." Not "maybe," not "we'll see," not "I'll try"—a hard, unapologetic "No." Say it to yourself, say it to your co-workers, say it to your kids. Say it to that plate of cookies winking at you. Best part? The more you exercise this particular muscle, the less you'll care about the people-pleasing anxiety that follows, and the more time you’ll find for yourself, you wild child!
Build mental fortitude by doing things that initially cause heavy sighs. You know, those activities where your first thought is "I would literally rather get a root canal"—like going for a run, walking up a steep hill, or choosing squats over Hulu. It doesn’t have to be a strenuous activity or a long one either. Do something simple yet one that requires you to override your initial “ugh” reaction. This is another method to gently rewire your initial disdain for discomfort. (Remember, discomfort is your friend Barb.)
While this list may seem unconventional, it’s one of the best starting points because here’s the plot twist: It's not about the specific moves you do, it's about your mind and body performing the tango with utter ease—one leads, the other follows. When you prioritize yourself, say "no" without apology, focus on what energizes you, and move with purpose rather than obligation, something unworldly happens—you become a force operating from a place of genuine strength rather than desperate depletion. Ultimately, the more you practice these “moves”, the more fierce you become! 💋
Till next week my strength-building buddy!
xo,
am
Which of these moves will you try first this week? Hit reply and let me know—I'd love to hear which one resonates with you the most (or which one made you roll your eyes the hardest!).
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