ARC Fitness Personal Training and Wellness Coaching

03/31/2026

I’m always discussing hormones and how important they are to our health and vitality as we age. If you have 20 minutes, check out this podcast. Dr. Elizabeth Yurth runs the Boulder Longevity Institute. She’s one of my favorite doctors on this topic.

Thyroid, Estrogen, Progesterone, and Testosterone - hormones are our chemical messengers that keep the body young and help prevent so many of the conditions we face as we age. We can combat these issues by replacing and optimizing our levels.

Dr. Yurth discusses the importance of Cholesterol for our health. “Thyroid has to be optimal to help with lipid production being normal. We put a lot of weight on cholesterol.

Some interesting data is a great 19 million person study that show that the optimal cholesterol for not dying is 200 to 250. So we're probably actually putting way too much weight on cholesterol. It's not cholesterol, it's inflammation.”

Podcast Episode · The Hormone Solution | Perimenopause, Menopause, HRT, Weight Loss & Women's Midlife Health · March 31 · 20m

03/17/2026

Glute training is crucial for us as we get older. I’m 60, and most of my clients are seniors. Helping them to maintain their independence is a key focus for me.

I put together a few of my favorite exercises that can be done at home, with or without dumbbells. (One video per post) These exercises involve total body stability and core strength. Begin without dumbbells to ensure your form is correct. Thighs should always track over the same angle as your feet. This helps prevent unnecessary knee joint stress.

Training glutes helps us maintain mobility, stability and independence. These exercises also help to improve balance, helping with fall prevention. Strong glutes can reduce lower back pain and knee pain, improve posture, and make daily activities easier. Strong glutes can also help improve lateral stability and pelvic floor strength.

Goblet squats, you can select a heavier dumbbell for this exercise. Hold it at chest level, keeping the weight against your body to avoid placing unnecessary stress on your lower back. Take a wide stance, toes pointed out. This exercise engages the glutes, inner thighs, quads, back, shoulders, biceps, pecs and core.

03/17/2026

Glute training is crucial for us as we get older. I’m 60, and most of my clients are seniors. Helping them to maintain their independence is a key focus for me.

I put together a few of my favorite exercises that can be done at home, with or without dumbbells. (One video per post) These exercises involve total body stability and core strength. Begin without dumbbells to ensure your form is correct. Thighs should always track over the same angle as your feet. This helps prevent unnecessary knee joint stress.

Training glutes helps us maintain mobility, stability and independence. These exercises also help to improve balance, helping with fall prevention. Strong glutes can reduce lower back pain and knee pain, improve posture, and make daily activities easier. Strong glutes can also help improve lateral stability and pelvic floor strength.

This exercise will get the heart rate up. Rear lunges are great for targeting glutes without placing much stress on the knees. They’re great for challenging balance, as well. I added the dumbbells for more resistance and included some bicep work. Keep your posture upright.

03/17/2026

Glute training is crucial for us as we get older. I’m 60, and most of my clients are seniors. Helping them to maintain their independence is a key focus for me.

I put together a few of my favorite exercises that can be done at home, with or without dumbbells. (One video per post) These exercises involve total body stability and core strength. Begin without dumbbells to ensure your form is correct. Thighs should always track over the same angle as your feet. This helps prevent unnecessary knee joint stress.

Training glutes helps us maintain mobility, stability and independence. These exercises also help to improve balance, helping with fall prevention. Strong glutes can reduce lower back pain and knee pain, improve posture, and make daily activities easier. Strong glutes can also help improve lateral stability and pelvic floor strength.

I love this exercise for its total body emphasis. It’s a combination of deadlift to curl to squat to overhead press. Definitely gets the heart rate up.

03/17/2026

Glute training is crucial for us as we get older. I’m 60, and most of my clients are seniors. Helping them to maintain their independence is a key focus for me.

I put together a few of my favorite exercises that can be done at home, with or without dumbbells. (One video per post) These exercises involve total body stability and core strength. Begin without dumbbells to ensure your form is correct. Thighs should always track over the same angle as your feet. This helps prevent unnecessary knee joint stress.

Training glutes helps us maintain mobility, stability and independence. These exercises also help to improve balance, helping with fall prevention. Strong glutes can reduce lower back pain and knee pain, improve posture, and make daily activities easier. Strong glutes can also help improve lateral stability and pelvic floor strength.

I love this exercise for its emphasis on lateral motion, inner thigh and glute activation. Maintain a slight hinged position throughout, keeping your spine straight.

08/29/2025

Back work, core stabilization, multi-joint. Targets lats, biceps and rear delts.

08/28/2025

Great piece of equipment to strengthen core/glutes and back muscles. Isometric contraction for calves and hamstrings.

08/27/2025

There’s a term Osteo- Sarcopenia. Age related loss of bone and muscle. This leads to frailty, and increased fall risk.

Building muscle helps to build bones. Women must lift heavy to build bone through weight training. While we can’t begin a strength training routine with heavy weights, a progression should be established. This is where hiring a trainer or coach, who specializes in training older adults, is important.

Lifting 2-5 lb dumbbells is not sufficient to build muscle or bone. Yet, this is the typical weight range used by older women who are trying to build muscle. They don’t graduate to heavier weights, which means they are not challenging themselves or changing body composition.

08/27/2025

Sarcopenia, age related muscle loss.

Muscle loss begins in our 30s and accelerates in our 40s, when we typically begin Perimenopause. We lose 3-8% of our muscle, per decade, beginning in our 30s. We can lose up to 10% of our muscle, per decade, as we transition into menopause, around age 50, and beyond.

08/25/2025

Mountain Climbers to Atomic pushups… muscle for vitality, anti-aging and metabolic health.