Fortifying Your Future After 40
Ready to fortify after forty?
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
.jpg)
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
First, it's teen angst and puberty. Then, it's 25+ years of monthly menstrual cycles amidst the possibility of pregnancy and one or more childbirths. Finally, there's perimenopause and menopause. These are typical phases of a woman's life, all of which prove how resilient the female body and mind are.
However, each of these life stages can cause significant shifts to a woman's hormone levels, and it's up to us to navigate each of their manifestations.
Perimenopause and menopause love to take our mental and physical well-being on a tumultuous joy ride. Age is certainly just a number, but as we approach our forties, we must prioritise our health.
Hot flashes, brain fog, anxiety, mood swings, and insomnia are all standard components of the perimenopause and menopause package. These symptoms suck, but one time-honoured remedy significantly curbs these unsettling midlife disturbances;
Strength training and exercise.
Lifting weights helps maintain a woman's muscle mass and bone density, which will inevitably decline if we don't begin to challenge them regularly. This deterioration is particularly pronounced during menopause when estrogen production decreases. Maintaining proper muscle mass and bone density is crucial for preserving overall physical function and preventing further challenges such as osteoporosis.
If that's not enough, hormonal changes can severely affect our sleep patterns, which in turn cause a host of other issues, including brain fog and anxiety. These disturbances will inevitably wreak havoc on our motivation, especially regarding diet and exercise. A changing body can also bring with it a change in our metabolic rate and although a slowed metabolism isn't necessarily a direct symptom of menopause and perimenopause it is often a part of the Pandora's box it may open. A healthy diet and regular exercise will benefit your hormone levels and metabolism, making insomnia, brain fog and anxiety much more manageable.
Playing a vital role in our psychological well-being, the endorphins released during strength training are a proven mood enhancer and stress buster. Three strength sessions per week, of 20-30 minutes , should do the trick. You'll not only have those "feel good" chemicals giving you a mental lift, but seeing the physical benefits of regular strength training is also a surefire confidence booster. Oh and of course more muscle keeps that ever important metabolic rate ticking just the way that we want.
No matter which phase of life you're in, strength training is always a good idea. Embrace each stage, and age gracefully while supporting your overall health and mental well-being.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
