A 51-year-old says he is the best forms of his life. She exchanged sweaty workouts for strength training.

• Natalie Bushaw, 51, has always grown actively.

• A few years later, she started attending a gym to become her mother.

• She said strength training and receiving some physical ratings helped her to handle it.

As Natalie Bushaw grows up, it has always been active. She played basketball in high school, ran on the track and became a cheerleader to take a bus with her then -friend, now her husband. Before college, she became involved in difficulty lifting, reached £ 155 and broke the Bench Press record shown in the school gym.

Then life became difficult. 2003 Bushaw gave birth to twins for boys who had health challenges and needed more than 30 procedures and operations per year. When her sons studied at the preschool, Bushaw wanted to start exercising regularly.

“I was right,” find out who you are, Natalie, come back to Natalie you remember who you liked to workout who wanted to be healthy, appropriate and strong and just do it, “Business 51 -year -old Bushaw said. That year, she joined a gym near her home in Minnesota.

Since then, Bushaw has been employed in the gym, becoming a vice president of the brand’s public relations and corporate relations. Now she goes to the gym six times a week.

Intelligence in the form also made it easier when Bushaw found the right treatment for his perimenopausal symptoms and Hashimoto thyroiditis, an autoimmune disease that causes the immune system to attack the thyroid and can increase weight.

Bushaw said she feels “sharper and the metabolically healthiest I have ever been” while looking for proper training and looking for the right workouts.

Less heart, more strength training

For many years, Bushaw felt that the most effective workouts were the hardest. “I wanted to heat up and sweat and be exhausted,” she said.

Shortly after she joined her life, she received a personal trainer who performed her active metabolism assessment to measure how much oxygen she took over and how much carbon dioxide she breathed while working at various intensities. Bushaw wore a fitness mask when she ran on the treadmill and learned her heart rate and VO2 MAX, a heart measurement that can be used to assess longevity.

The test also taught me if she loses fat or carbohydrates through different exercises. Some people are “sugar burners” that burn more carbohydrates in training than fat. Knowing who you are, can help modify your diet and workouts to better achieve your goals, such as losing weight.

Bushaw learned that in high intensity training she was mainly burning carbohydrates. “So when the scale never moves, it is because I work too hard,” she said.

She changed her workout routine to less focus on fast cardio and more on strength training known for burning fat. She said she had noticed a gradual weight loss a year, which helped her to “shine”.

“It’s a shift in the mind because you don’t burn so much calories with less intensity,” she said. “Attention is not the number of calories; it is a type of calorie. I needed to burn more fat calories.”

She now usually starts her gym sessions with 20-30 minutes of cardio (using a treadmill, staircase, elliptical or paddle). Then she moves on that day to a few strength exercises for one or two parts of the body, using both a barbell and 15 to £ 45 dumbbells.

She continues to challenge herself

Bushaw said she “gradually reboot” – the term to gradually increase her training intensity over time.

“I think it really is, it is very important that we do not get stuck in always doing the same thing or accumulating the same weight, because then the changes will not happen,” she said.

About every six weeks, it will increase what raises between £ 2 and £ 5, depending on the exercise.

She also sometimes takes on Barre classes to change which muscle groups she works. Although Barre usually uses much lighter weights than it is used, they feel “much heavier because you just use muscles in different ways,” she said.

To get more cardio all day, not just one 5,000 steps in the morning workout, she bought a pedestrian tray of her office last year.

“I easily started to hit 10-12,000 steps and I felt much better, my mind, body and soul,” she said.

She does not force

When Bushaw first started training again after she had twins, she had to follow a strict morning schedule like a working mom. She will train every day from 5:23 to 6:26 to get home and get out of the door until 7:30

Sometimes, however, she would not sleep on time to rest all night. Instead of worrying about your sleep quality and speaking from a workout, Bushw would “just pretend I don’t know how to say time,” she said. If she went to bed at 11:30 a.m., she was mentally behaving as she went to bed at 10:30.

“I falsified, but it worked,” she said. This helped her avoid the slippery slope of the missing gym sessions, when the plans did not fit perfectly.

Bushaw said the key does not interrupt her training, such as worrying about how they are suitable for her children’s life or work tasks.

“If you overestimate all things, you will get stuck,” she said. “If you just assume a commitment like” what I do is a part of my routine, “you can go through things much easier.”

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