Choosing to Reset

Welcome to Week 3 of the May Restart Challenge! I can’t believe that two weeks have gone by. This week we aren’t stopping what we have been doing but we’re going to squeeze in 2 to 3 strength training sessions, a daily posture break, and portion control—three pillars of long-term health, especially for women over 50. These small shifts make a big difference in how we move, feel, and show up for ourselves every day. This is a long blog and I apologize in advance but it’s the most important part of my journey.

💪 Why Strength Training Matters—Especially Now

As we age, we naturally begin to lose muscle mass—a condition called sarcopenia—which can begin as early as our 30s and accelerates in our 50s and 60s. According to the National Institute on Aging, adults lose 3–8% of muscle mass per decade after 30. But here’s the good news: strength training is one of the most effective ways to slow—and even reverse—this process.

And it’s not just about muscle. Bone density also decreases with age, especially after menopause. Women are at increased risk for osteopenia and osteoporosis, conditions that weaken bones and increase the risk of fractures. The CDC and the National Osteoporosis Foundation recommend regular strength training to stimulate bone-building activity, especially in weight-bearing areas like the hips, spine, and wrists.

Strength training also: Improves balance and reduces the risk of falls Boosts metabolism (even at rest) Increases insulin sensitivity and helps manage blood sugar Supports joint health and functional movement for daily life

➡️ I started with this amazing woman at Easy Fitness Over Fifty this is a great place to start. Using your own body for resistance. Watch here

I also recommend Grow Young Fitness Watch Here

Along with a weighted vest I’ve added in Its the. Lab their 20 to 30 minute weight training videos are perfect for me. I started doing them with 3 pound weights and am now using 10 pound weights. Always start where you are physically and move forward from there. Watch here

🧍‍♀️ The Posture Check-In We All Need

Posture isn’t just about standing tall—it’s about aligning your body to reduce strain and move with ease. Poor posture over time can lead to neck and back pain, reduced mobility, and even impaired breathing and digestion.

For women over 50, posture becomes even more important as muscle tone naturally decreases, and daily activities (especially screen time) pull us forward into a slouch. A small daily posture break—like standing tall, rolling your shoulders, or doing a gentle backbend—can help retrain your muscles and reset your alignment.

Here is a great example of a posture break:

Stand with your back to a wall. Touch your heels, hips, shoulder blades, and the back of your head to the wall. Breathe deeply and notice where your posture may need attention. During the day, set a reminder to “reset your posture.” Shoulders back, chin up, core gently engaged.

➡️ I love Posture Guy Mike Watch here

🍽️ Portion Control: The Often Overlooked Game-Changer

Here’s a truth that sure surprised me: most people underestimate how much they eat and overestimate how much they move.

In a 2013 study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that people underreported their calorie intake by as much as 40%. (Our eyes and brain lie to us sometimes). My portions were way out of line with what I thought I was eating, and this became apparent when I actually started measuring food for a week. I hated it but using measuring cups or visual portion guides showed me why I wasn’t losing weight.

That’s why this week, I challenge you to:

Use smaller plates and bowls Focus on eating slowly and without distractions- sit at the table, not in front of the television, use visual cues (e.g., protein = palm size, fiber-rich carbs = cupped hand, healthy fats = thumb) Aim for balance: ½ plate fruits/veggies, ¼ lean protein, ¼ fiber-rich carbs

Remember: it’s not about restriction—it’s about awareness. Portion control empowers us to eat enough to fuel our bodies without accidentally going overboard.

📝 This Week’s Challenge

In addition to walking, adding fiber and protein,and drinking water…

Do two to three strength sessions this week of 15-20 minutes.

Take one posture break per day—stand tall, roll your shoulders, breathe deeply

Be mindful of portions—I found that the plate method worked best for me as I started but you know where you are and you know your goals.

You don’t have to be perfect—just present. Show up for yourself in these small ways and trust that big changes will follow.

You’ve made it to Week 3. I’m so proud of you for choosing to reset. 💜💜💜

Want to be an encourager to others? Share your strength workouts or posture check-ins and tag me @choosing_to_reset so we can cheer you on!