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5 min read<\/p>\n5 min read<\/p>\n
I used to have a love-hate relationship with fitness. I was a competitive athlete growing up and loved basketball and tennis, but I hated the gym and found traditional group workout classes boring. It wasn\u2019t until I was 48, in 2002, when I randomly tried my first mat pilates<\/a> class that a switch went off. <\/p>\n I considered myself to be fit, but I could barely finish the class. It was core-centric and I had no clue what it meant to engage my abs. I couldn\u2019t hold a plank<\/a>, and I knew at that moment I needed to build strength. I wanted to be strong.<\/p>\n The pilates method prioritizes mind-muscle connection (actively focusing your mind on the specific muscle being worked in a particular exercise to improve workout efficiency), which I found empowering, and I loved how it focused on functional strength and core stability<\/a>. I was hooked, and over the next several years, I regularly took classes. I even became a certified pilates instructor and opened my own studio. I built lean muscle<\/a>, improved my muscular endurance<\/a>, and could officially hold a plank. I thought I had unlocked the key to strength\u2026until I picked up a set of dumbbells. <\/p>\n I knew heavy resistance training was crucial with age to build muscle and maintain bone density<\/a>, so as I approached my 50s and entered the throes of menopause, I wanted to incorporate more weight training. I also felt like I was plateauing in my own pilates workouts, so I decided to hire a personal trainer. <\/p>\n I was still regularly practicing (and coaching) pilates, but I committed to strength training with my coach two days a week. We focused on full-body workouts and I used everything from dumbbells<\/a> to barbells to weight machines. The gym was outside my comfort zone, but I felt powerful when I lifted heavy weights. After just four weeks, I also noticed major changes in my body composition. My waist shrunk, my biceps grew, and my legs were more toned than ever. <\/p>\n At 54, when most people are starting to slow down, I was just heating up. I was hooked on how weight training made me feel and wanted to share the love, so in 2008, I launched the Hilliard Studio Method<\/a>, a full-body workout program that centers around compound exercises<\/a> (movements that target multiple muscle groups at once), blending strength training and pilates.<\/p>\n Now, 17 years later, I take a Hilliard Studio Method class five days a week. <\/p>\n Each day we target the major muscle groups as well as the connective and supportive muscles around the joints. The workout evolves daily and weekly, so it\u2019s never repetitive, and the 60-minute class uses 8- to 10-pound dumbbells with a focus on full-body compound exercises. Typical moves include curtsey lunges with a bicep curl, lateral raises with a sumo squat, and tricep extensions with a calf raise. A chunk of class is also devoted to core exercises such as planks, scissors kicks, and bicycles, before ending with a 10-minute stretch.<\/p>\n On days I\u2019m not taking class in my studio, I guide myself through a workout on my at-home reformer<\/a> or crush a quick dumbbell circuit<\/a> to get my blood pumping. I don\u2019t do traditional cardio (though my heart rate is absolutely elevated during class thanks to the compound movements), but I love hiking and go on regular long walks.<\/p>\n TRY OUR NEW WH+ PILATES AND STRENGTH PROGRAM HERE.<\/a><\/p>\n Today, at 71, I feel stronger than ever. I love that I can lift weights and smile through an intense workout class, but I\u2019m especially proud that I can haul a heavy suitcase into the overhead bin on an airplane, play sports with my grandkids, and hike the Alps with my partner. There\u2019s no such thing as a silver bullet for optimal wellness, but I\u2019m a firm believer that strength training is as close as they come. It keeps me strong, independent, and feeling my absolute best. <\/p>\n Alongside a consistent fitness routine, I prioritize a whole food diet and minimize my sugar intake. <\/p>\n I\u2019ve always had a relatively healthy diet, but now, I focus on protein more than ever. I know the macronutrient is key for maintaining muscle, especially as you age<\/a>, so I aim for at least 100 to 115 grams of protein every day. Protein smoothies<\/a>, lean meat, and Greek yogurt are my go-tos, but I also do my best to have fresh fruits and veggies at every meal.<\/p>\n There\u2019s a lot of noise around diet culture and \u201cmust-do\u201d trends, but I eat intuitively and never restrict myself. I understand that nutrition is a key component to my health and wellness, but I also understand that life should be fun. If I want a glass of wine with dinner or popcorn at the movies, I have it. While I’ve basically dropped refined sugar out of my diet, I’m going to always celebrate another year of life with some birthday cake! Good food is a celebration and it\u2019s okay (and healthy!) to enjoy.<\/p>\n These three factors keep me feeling my strongest at 71.I prioritize compound movements.<\/p>\n Compound movements are my secret sauce for success. Not only do they give me more bang for my buck than solely doing isolation moves (like a bicep curl), but I\u2019m able to accomplish a lot more in a lot less time when I\u2019m working multiple muscle groups at once. Life is busy, so I don\u2019t have multiple hours a day to train, but committing to compound exercises allows me to be efficient and effective with my workouts. Plus, compound exercises result in greater muscle recruitment, which means I build strength, joint stability, stamina<\/a>, <\/strong>and muscle more efficiently. <\/p>\n I always have fun.<\/p>\n\n
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