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This is VITAL to do as we age

Vital signs are measurements that are used to assess a person's overall health and well-being.

They include things like temperature, heart rate, blood pressure, and respiratory rate.


Muscle mass is not typically included in this list, but but there is growing evidence that it should be...

Muscle mass is an important indicator of health for a number of reasons:

  1. It helps to maintain physical function, protect bones and joints, and regulate metabolism...

  2. Low muscle mass is associated with a number of health problems, including obesity, diabetes, and heart disease. It is also a risk factor for falls and fractures..


There are a number of ways to measure muscle mass.

  • One common method is to use a DEXA scan, which measures the amount of fat and muscle in the body.

  • Another method is to use a skinfold caliper, which measures the thickness of the skin and fat at various points on the body.


If you are concerned about your muscle mass, you should talk to your doctor.

They can assess your risk for muscle loss and recommend ways to increase your muscle mass.


You can also do you research and go about creating a plan to build muscle.

Here are some tips to keep in mind when building out your own plan:


  • Make sure you are getting enough protein, carbohydrates, and healthy fats.

  • Get enough sleep. Sleep is essential for muscle growth and repair. Aim for 7-8 hours of sleep per night.

  • Manage stress. Stress can lead to muscle loss. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

  • And of course...Exercise regularly. 


Strength-training exercises are the best way to build muscle.

Aim to do strength-training exercises 2-3 times per week...


And don't worry about needing fancy equipment or a gym membership. Bodyweight exercises alone will do just fine in many cases.


They key as I mentioned in the past, is in the programming of those bodyweight exercises.

In the end, you've gotta be consistent, just like anything else.

If you are not sure where to start, email me back and we can set up a time to chat to see what are the best options for you to get strong for a better and more independent quality of life. I work with clients in person and online, so location is no longer a barrier to a better life.

If you are not quite ready to reach out, then join my private FB group where we chat about training, nutrition and mindset to help you get going in the right direction.

Its up to you to take the first step and I promise it will be the step forward :)



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