(click in the pics to enlarge)
9 weeks ago I decided to try out weight training in an attempt to get stronger and get as far away from unhealthy as I can. Prior to that I had a couple of weeks with severe Benign paroxysmal positional vertigo (BPPV), for the fourth time in life which literally made me want to jump in front of a train. It made me prepared to change forever if needed to avoid getting it again. I also wanted to see if resistance training could help with my brain fog, constantly decreasing energy and lack of stamina.
A couple of months earlier I have had a blood test done which showed that I had low progesterone and testosterone levels. Actually I had not a clue that women can be low on testosterone. I guess it proves how uneducated I was in the subject. I was apparently perimenopausal. Well the road had felt quite rocky in between and I had the signs: sadness, weepiness, irregular periods accompanied by heavy bleeding, fatigue.. After a lot of reading and researching I wanted to try bio identical hormones, so I got progesterone and DHEA (to try rise the testosterone levels) prescribed by my compassionate gynecologist.
The training had a great impact on me from the beginning, but the mood and energy levels continued to be kind of low. And I could not sleep. I woke up in the middle of the night and could not go back to sleep again. I read, and did all the things I could find out there on the "sleep hygiene" lists but nothing helped. The lack of sleep apparently affected my days.
So I went to the doctor again and got another blood test done, which showed that the progesterone and testosterone levels was now rised but I had no detectable estrogen at all in my body. Hell I was not premenopausal – I was menopausal. And it did not feel good. Estrogen is involved in cognitive function. Its diminishment can impair verbal ability, memory and clarity of thought. It influences dopamine, serotonin, glutamate, noradrenaline and more. I was not dying, my life was not over, but I wanted it back.
I got another prescription from my doctor, this time a bio identical Estradiol gel in a low dose. After the second day I slept for the first time in a long while for 5-6 hours straight. What a relief. And this is where I am now, my mood and energy level is increasing all the time.
Even though I've been rather low on energy I've been training frequently during these weeks. Which helped my general spirit a lot. And I've had good results in doing it. Of course I knew exercise is one of the best things you can do for your health. But it wasn't until now I realized how crucial resistance training actually is for quality of life. Neglecting training that builds strength and muscle, is a huge mistake. I've felt an enormous improvement since I started. I'm feeling so much stronger both mental and physical. Not long ago I could only make a few pushups on my toes for example, then my PT made me realize I could do 25 in 3 minutes (and 20 sek). I could not believe it myself. I still can not do a single chin-up or pull-up (will I ever?) which has been one of my goals, but I can do them assisted. And I'm in no hurry.
The best tip I can give you if you're interested in starting weight training is to enjoy the process and don't compare yourself with others. Just because you can't do it today doesn't mean you can't do it some day. Train with a friend or listen to good music. Pick three or four exercises and just get good at them and then see what happens. Set a plan, simple achievable goals and follow through. Don't overdo it, rest days in between are important. The motivation will fluctuate. Modify or just do your best these days. Most of us aren't able to dedicate our lives to training. We have jobs, social lives and commitments. But you don't have to got to the gym every day, or totally knock yourself out to get results. Is not that you have to go there and "punish" yourself, become super sweaty and sore to get somewhere. That is actually a terrible approach which going to fail and make you build up an awful relationship with exercise, and risk to damage yourself. My focus has always been to practice the movements, like I practice everything else I want to learn. If you focus on doing the exercise right you'll find that you're getting better at it, and through the process you'll get stronger.
If you are one of those who don't incorporate any resistant training into your days, you are doing nothing to mitigate the almost certain loss of lean mass and bone density. Don't waste time, start training. I believe it's much about mindset and about starting small and build things up step by step. Personally I visualize a goal, a scenario which I work towards. Also, one good behavior change can create a cascade of other positive habits. I dare you to live a balanced life.
A lot of the health problems in the moderna society evolves around hormone imbalances, insulin sensitivity, loss of balance, bone density and strength, for both men and women. Those are directly effected by weight training, more so than in any other form of exercise. Resistance training at any age is supposed to come with rewards, but after a certain age it can literally change your life.
Also, if you suffer from perimenopasual/menopausal issues, find out about bioidentical hormones if you're interested. Imbalanced hormones can lead to brutalized misery, balancing them prevents unhealthy aging.
Here is a book tip for you:
Female Brain Gone Insane: An Emergency Guide For Women Who Feel Like They Are Falling Apart by Mia Lundin.
The best tip I can give you if you're interested in starting weight training is to enjoy the process and don't compare yourself with others. Just because you can't do it today doesn't mean you can't do it some day. Train with a friend or listen to good music. Pick three or four exercises and just get good at them and then see what happens. Set a plan, simple achievable goals and follow through. Don't overdo it, rest days in between are important. The motivation will fluctuate. Modify or just do your best these days. Most of us aren't able to dedicate our lives to training. We have jobs, social lives and commitments. But you don't have to got to the gym every day, or totally knock yourself out to get results. Is not that you have to go there and "punish" yourself, become super sweaty and sore to get somewhere. That is actually a terrible approach which going to fail and make you build up an awful relationship with exercise, and risk to damage yourself. My focus has always been to practice the movements, like I practice everything else I want to learn. If you focus on doing the exercise right you'll find that you're getting better at it, and through the process you'll get stronger.
If you are one of those who don't incorporate any resistant training into your days, you are doing nothing to mitigate the almost certain loss of lean mass and bone density. Don't waste time, start training. I believe it's much about mindset and about starting small and build things up step by step. Personally I visualize a goal, a scenario which I work towards. Also, one good behavior change can create a cascade of other positive habits. I dare you to live a balanced life.
A lot of the health problems in the moderna society evolves around hormone imbalances, insulin sensitivity, loss of balance, bone density and strength, for both men and women. Those are directly effected by weight training, more so than in any other form of exercise. Resistance training at any age is supposed to come with rewards, but after a certain age it can literally change your life.
Also, if you suffer from perimenopasual/menopausal issues, find out about bioidentical hormones if you're interested. Imbalanced hormones can lead to brutalized misery, balancing them prevents unhealthy aging.
Here is a book tip for you:
Female Brain Gone Insane: An Emergency Guide For Women Who Feel Like They Are Falling Apart by Mia Lundin.
Two in Swedish:
Kaos i kvinnohjärnan, Mia Lundin.
I have had the opportunity to team up with Gothenburg's best spa, realax- and gym Hagabadet which have been such a treat. Just look at this environment. Stepping in here is meditation it self. I've also hired a coach who helped me start and got me going. If you're going to lift weights it's crucial to learn how to do the movements properly. To get someone who knows their stuff to teach you the correct technique will not only motivate yourself but make you engage the training in a right way and make it more fun and effecicent.
This journey has been the best thing happening to me in years. So far I've trained with my PT one hour/two times a week and had a yin yoga class once a week. Lately I've been adding other training on my own as well, as the energy keep rising. I've shared this process through posts and stories on Instagram #finehardcorehealth I'm on this ride and will continue posting my progress.
I have had the opportunity to team up with Gothenburg's best spa, realax- and gym Hagabadet which have been such a treat. Just look at this environment. Stepping in here is meditation it self. I've also hired a coach who helped me start and got me going. If you're going to lift weights it's crucial to learn how to do the movements properly. To get someone who knows their stuff to teach you the correct technique will not only motivate yourself but make you engage the training in a right way and make it more fun and effecicent.
This journey has been the best thing happening to me in years. So far I've trained with my PT one hour/two times a week and had a yin yoga class once a week. Lately I've been adding other training on my own as well, as the energy keep rising. I've shared this process through posts and stories on Instagram #finehardcorehealth I'm on this ride and will continue posting my progress.
Simply lifting things, fixes a ton of shit.
(I'll share my workout routine further on).
Samarbete: Om du vill bli medlem på Hagabadet får du fri startavgift värde 899 kr om du uppger ”Fine Little Day” till Hagabadets medlemsrådgivare.
Kontakt: medlem@hagabadet.se eller tel 031-600 683
(I'll share my workout routine further on).
Samarbete: Om du vill bli medlem på Hagabadet får du fri startavgift värde 899 kr om du uppger ”Fine Little Day” till Hagabadets medlemsrådgivare.
Kontakt: medlem@hagabadet.se eller tel 031-600 683
