Barbara Diecks

08/17/2026

Consistency always beats intensity when it comes to keeping muscle after 40. You do not need a perfect five-day gym routine to stay strong. You just need a plan you can realistically stick to for the next 10 years.

I Invite you to JOIN US AT STRENGTH IN NUMBERS, a 30 minute virtual workout that focus's on: Balance, Strength, Focus, low impact cardio - a well rounded workout to help you feel your best, keep muscle mass, strengthen bones, and have fun! Options for every level.

Leave a comment below and I'll contact you - try it for FREE for 1 week - you won't regret it.

Keeping muscle after 40 may come down to not stopping
Forty athletes compared at different ages can't prove that hard training is what kept their muscle, and people who build a life around training may differ in ways the study couldn't measure.
What these athletes shared was frequency, four to five sessions a week they kept up rather than easing off as the years added up.
Four or five sessions a week is more than what the average person typically completes in a week. But here's how you can build off of it.
Strength train twice a week, three if the week allows: The goal is to strength train all major muscle groups a minimum of two times a week. Squats, step-ups, rows, and carrying heavy things all load the thigh muscles this study measured, and none of them require a gym.
Move on the days between: A walk, a bike ride, or a swim keeps the habit going without adding another hard session to recover from.
Make sure you get enough protein: Protein at breakfast and lunch, not just dinner, is one of a handful of daily habits that do most of the work of holding onto muscle through your 40s and beyond. Aim for 30+ grams of protein at each meal.
Choose the version you'd still do in 10 years: The frequency that holds up through a busy stretch beats the one that only works in an easy month.

07/24/2026

This is an excellent article from mindbodygreen.com

Please Let me know what you think 🤔 in the comment section

Here’s to healthy eating 🍽️

Want Fewer Sugar Cravings? Start By Managing Your Hunger
Ava Durgin
Author: Ava Durgin
July 23, 2026

You've probably had this happen before. You leave work without eating lunch, run a few errands, and suddenly the chocolate bar in your pantry has your full attention. That salad you meal prepped? Not nearly as tempting.
It's easy to assume your body is desperately asking for sugar because it needs quick energy.

But researchers are beginning to think something slightly different is happening. When we're really hungry, our brains don't necessarily become more interested in calories. They become more interested in sweetness itself.

That may help explain why eating well can feel almost effortless some days and surprisingly difficult on others. According to a new study, keeping hunger in check may be one of the simplest ways to make sugar cravings a little quieter.

Researchers recruited adults who regularly consumed either sugar or zero-calorie sweeteners. Participants tasted several drinks that were all matched for sweetness. Some contained sugar, while others were sweetened with non-nutritive sweeteners. Importantly, participants didn't know which was which.

The researchers repeated the tasting sessions twice: once when participants were hungry and once after they had eaten. Along the way, they measured how much participants liked each drink, monitored heart rate, and even looked at brain activity related to decision-making and self-control.

At its core, the study explored whether hunger changes our desire for sugar specifically or just makes sweet foods harder to resist.

Hunger didn't make people want sugar
The answer surprised the researchers. When participants were hungry, they rated every sweet drink as more enjoyable, regardless of whether it contained sugar or zero-calorie sweeteners. This suggests that hunger appeared to amplify the appeal of sweetness itself.

That changes how we think about sugar cravings. Instead of viewing them as evidence that your body needs sugar, they may sometimes be a sign that you've waited too long to eat, and your brain is looking for something rewarding.

Researchers also found that hunger triggered signs of greater physiological arousal, including a faster heart rate, suggesting the body becomes more responsive to rewarding foods when energy is running low.

The simplest way to make healthy choices feel easier
If you've ever promised yourself you'd skip dessert, only to find yourself standing in front of the pantry after missing lunch, you've experienced this firsthand. By the time you're starving, your brain is primed to seek out foods that feel immediately rewarding. One of the easiest ways to make healthier choices feel less like a battle is to avoid getting to that point.

That starts with meals that actually keep you full. Building meals around protein, fiber, and healthy fats helps slow digestion and keeps hunger from ramping up so quickly. Having a balanced afternoon snack instead of waiting until dinner can help you avoid the late-night munchies.

mindbodygreen is a lifestyle media brand dedicated to inspiring you to live your best life - mentally, physically, spiritually, emotionally, and environmentally.

07/24/2026

🔥 The heatwave is officially OVER—at least for now!

☀️ It is time to crush our goals and get back to basics!

💥💪 After a month of resting and staying cool, I am pumped to get back on track!

🛋️✨🧠 How do YOU feel? Are you ready to level up and become the healthiest version of yourself?
Let's do this together!
🌟👥 Tag a friend in the comments below who needs this energy boost and needs to smash this workout with you!
🥳👇📅 Join me Monday, July 27th at 10:15 a.m.
LIVE right here on this page!
💻🎉⚡ Get ready for an action-packed, FREE 15-minute seated workout! It is:
🔄 A time to regroup!
🌱 A time to blast back into a routine!
❤️ A time to take care of YOU!
🚀 A time to grow!
What you need:
A sturdy chair
Water to stay hydrated 💧
2 light weights (or 2 water bottles! 🍼

07/24/2026

5 reasons why I love to workout or why working out can make you feel good

1) I ALWAYS feel better after a workout, it increases your endorphins
2) I have more ENERGY after my workouts
3) i Get to workout with FRIENDS
4) My clothes fit BETTER
5) I LOVE trying new things

01/11/2026

New year, new week, new day, new hour

It doesn’t matter what you did last year, last week, yesterday or earlier today, but matters is how you move forward

Start by fueling yourself