Senior Fitness With Meredith

Using weights in your resistance training is a great way to add strength and stability to your weekly workouts. But what if you don't want to build "too much" muscle and feel like you look "bulky"? Does weight training add "bulkiness" to your body? This is a common concern mostly among women who are interested in adding strength but not to the point where they feel uncomfortable. In this episode we break down whether or not weight training you give you a "bulky" look or if this is just a misconception. In This Episode You Will Learn: 1). Some of Meredith's personal experiences in working with clients over the years and some of their thoughts on whether they felt weight training was for them or not. 2). What exactly happens to your body when you train using weights. 3). How diet greatly affects the possibility of getting "bulky" and how much you would really need to eat to get there. 4). The actual everyday benefits that you reap when adding regular strength training and weight training to your workouts. 5). Meredith's best suggestions on how to add strength training to your workouts without the concern of felling "bulky" etc. /// We hope the information we've shared in this episode sheds some light on whether weight lifting will make you feel uncomfortable and "bulky". Doing regular weight training is a great idea no matter what age or gender you are and making sure you feel comfortable with the results is key to continuing your training well into your later years. Team MeredithSee omnystudio.com/listener for privacy information.

“I think the more unexpected something is, the more there is to learn from it.” —Michael J. Fox, actor This quote reminds us that when things do not go as we expect, there is a lesson in it…don’t disregard that! MeredithSee omnystudio.com/listener for privacy information.

Staying motivated throughout the year to exercise can be challenging. There are many things in life that can easily sideline you in your efforts like a busy schedule, illness or just not feeling up for it everyday. These things are all normal and yet somehow, you know inside that you should choose to exercise when possible. Luckily there are a few tips on how to set goals that motivate you to exercise that will actually work. In This Episode You Will Learn: 1). How the first of the year is a typical time to reflect on what you'd like to accomplish in the new year but in reality, these tips can be used year round. 2). Some of Meredith's personal experiences coaching others and her feelings when she saw her clients setting goals and staying excited about getting back into exercise. 3). Why setting small attainable goals is always better than setting larger goals. 4). How allowing yourself to celebrate your small wins makes a big difference in keeping you motivated throughout the year. 5). Why it's important to understand that adjusting your goals as you go to is normal and shouldn't be looked at as failure. /// We hope the suggestions in this episode are helpful to you if you are having trouble staying motivated to exercise. This is common and happens to everyone who tries to stay active. Knowing that there are helpful ways to keep your motivation alive is important. This will help you continue to embrace an active lifestyle now and into your later years. Team MeredithSee omnystudio.com/listener for privacy information.

“No one is useless in this world who  lightens the burden of another.”-Charles Dickens This quote reminds us that we all have a purpose and use, because we all touch another whether we know it or not. MeredithSee omnystudio.com/listener for privacy information.

Experiencing physical limitations as you age is a normal process for everyone. We may not always be able to do the things we used to as we get older and accepting this reality can be difficult for some. Many older active adults have physical limitations that could have been caused by many things including past injuries, illness or normal wear and tear. Making sure you are OK with these changes and accepting them gracefully will help contribute to a longer and healthier life. In This Episode You Will Learn: 1). Why we decided to dedicate an episode to this important topic and some of the emails and feedback we get from our subscribers regarding their struggles of dealing with physical limitations. 2). How easy it can be to overestimate the amount of energy required to do a workout especially if you've been away from exercise for a while or have struggled with past physical challenges. 3). How our attitudes about why we exercise can change over time and why that can be a good thing later in life. 4). How dealing with physical limitations over time can affect your mental and emotional state. 5). The importance of prioritizing the big picture and long game when it comes to aging and your physical limitations. /// We hope the tips we suggested in this episode are helpful to you or someone you know who may be struggling with their physical limitations and the mental and emotional toll that it can take. Being OK with this is key to becoming the best aging version of yourself and believing that YOU are still all you need. Team MeredithSee omnystudio.com/listener for privacy information.

“The reward of a thing well done is to have done it.”-Ralph Waldo Emerson This quote reminds us that we should be happy and take pride in all that we do, knowing we did it! MeredithSee omnystudio.com/listener for privacy information.

In this final episode of 2025 we want to take a moment and say thank you for listening to our podcast this year! Team MeredithSee omnystudio.com/listener for privacy information.

“And now we welcome the new year. Full of things that have never been.” —Rainer Maria Rilke, poet This quote reminds us to be ready for a new day, week, month, and year…Happy New Year 2026! MeredithSee omnystudio.com/listener for privacy information.

The holiday season is great time of year to spend time with friends, family and loved ones. Making sure you stick to your normal active routines may not always be a priority or "top of mind" when it comes to celebrating the holidays and that is quite OK. But, there are always some easy things you can do to help keep you body a mind "in shape" which will make the return to fitness and health a little easier when the new year arrives. In This Episode you Will Learn: 1). Why it can be challenging to stay on top of your regular health and wellness routines more so than other times of the year. 2). Why it is still important to take care of your body and wellness during the holidays and how this will help you after the season is over. 3). How to enjoy delicious foods and still maintain a healthy diet at the same time. 4). How staying hydrated will help you maintain your energy levels during your bust schedule and activities. 5). Why prioritizing sleep is important and how this affects everything from your mood to stress levels. /// We hope the tips we share in this episode are helpful to you as you enjoy the magical time of the holidays. The important take away is that you can still make memories with your family and friends and keep your body and mind healthy during this time without sacrificing moments if you choose. Team MeredithSee omnystudio.com/listener for privacy information.

“Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”-Charles Dickens This quote reminds us to look at the good, and what we do have, never dwelling on the past and what we do not have. MeredithSee omnystudio.com/listener for privacy information.

Many people consider retirement a time when you no longer have the responsibility of working and you focus on spending your time on things like hobbies, travel and time with the family. As much as this can be true for some people, a lot of people still consider working after retirement age for many reasons. If you still actively work after "Retirement", it is very important to make your heath and wellness a priority. In This Episode You Will Learn: 1). Why we labeled this episode as staying active during your work day in "Retirement" and how many people still actively work after hitting their retirement age. 2). Why it can be difficult to take care of your body especially after a long work day as you age into your retirement years. 3). How making sure to take consistent breaks during your day and using that time to rest and recharge will keep your mind and body healthier as you progress through your day. 4). The importance of creating a workspace or environment around you that helps promote your physical and mental wellness. 5). Why it's always best to take time out of your day even if it's only 5 minutes to tend to your physical well being by stretching or exercising. /// We hope the tips and suggestions in this episode are helpful to you or someone you know who is still actively working after their designated retirement age. Making sure you keep your physical, mental and emotional self a priority while staying in the workforce can definitely keep you prepared for what you ask of your body for many years to come. Team MeredithSee omnystudio.com/listener for privacy information.

“Some people grumble that roses have thorns; I am grateful that thorns have roses.”-Alphonse Karr This quote reminds us to look at everything from every angle…always finding the good in it all! MeredithSee omnystudio.com/listener for privacy information.

Regular exercise has many benefits including building strength, flexibility and your cardiovascular system. But did you know that exercising also can increase your bone health and density? Bone health may be overlooked when it comes to the benefits of exercise but it plays a crucial role in your overall wellness and longevity. In This Episode You Will Learn: 1). Why your bone health is important and how it plays a crucial role in your life as you age. 2). Some of the issues you may encounter as you age if your bones get weaker and more brittle without regular exercise. 3). How certain weight bearing exercises can actually strengthen your bones even into your later years. 4). How "ramping up" the intensity of some of your regular cardio style exercises can increase strength and resilience in your bones. 5).  Why doing exercises that help improve your balance are important in building strength and stability in your bones. /// We hope the exercises mentioned in this episode are helpful to you if you are struggling with bone density issues like osteoporosis etc. Taking care of your bones should also be a priority especially as you age and making sure you include some exercises in your weekly schedule that address these issues can help set you up for a longer and healthier life for years to come., Team MeredithSee omnystudio.com/listener for privacy information.

“When eating fruit, remember the one who planted the tree.” -Vietnamese Proverb This quote reminds us to be grateful for all parts of the process, starting with the beginning into the growth and bloom. MeredithSee omnystudio.com/listener for privacy information.

Staying flexible especially as we age has many benefits when it comes to living an active lifestyle. Daily tasks like walking up and down stairs, getting in and out of a car, and carrying groceries all require our bodies to be flexible and balanced as much as possible. Flexibility training and regular stretching are key to accomplishing your daily tasks with more ease. In this episode we're sharing 5 benefits of regular flexibility training. In This Episode You Will Learn: 1). What is flexibility training and why we dedicated a full episode to this important topic. 2). Why flexibility and stretching commonly get overlooked and skipped after exercising and why this is a mistake. 3). How your posture is directly linked to your body's flexibility and why this matters when it comes to aging gracefully and for longevity. 4). How slowing down, breath work and stretching after a workout helps relieve stress and helps prevent injury. 5). The importance of blood circulation in your body as you age and how flexibility training and stretching play important roles in that process. /// We hope this episode is helpful to you or someone you know who my be having issues with stiffness and mobility. Regular stretching and flexibility exercises are a great way to help loosen up your body and help keep you ready for everyday challenges and tasks. Independence and mobility are the key to longevity and the more you can do to help this, the longer you will remain active for years to come. Team MeredithSee omnystudio.com/listener for privacy information.

“The smallest act of kindness is worth more than the grandest intention.”-Oscar Wilde This quote reminds us that no small act goes unnoticed…they can end up being the grandest gesture. MeredithSee omnystudio.com/listener for privacy information.

Maintaining a regular exercise schedule is key to helping ensure an independent and healthy life for years to come. But the road can be long and there may be times where you may feel un inspired to continue exercising. There are many challenges in life that can derail our motivations and change out attitude toward exercise. In This Episode You Will Learn: 1). What the initial idea was behind bringing this topic to light and how it relates to over exercising in some scenarios. 2). Some of Meredith's personal experiences in working with clients and their opinions on having a relationship with exercise over the years. 3). How obsessing over exercise, weight loss and other effects of constant exercise can cause burn out and exhaustion without rest. 4). How mixing up your exercises can inspire new ways to workout and keep you motivated in the long run. 5). Why setting attainable goals is important during your health and fitness journey and how this can keep your relationship with exercise healthy. /// We hope the tips we've shared in this episode are helpful to you if you are finding your road to maintaining regular exercise challenging. Life has many twists and turns and we can't predict what will happen to us now and in the future. Hopefully these tips will keep you motivated through the ups and downs of life and keep you on track to independence and health as you age. Team MeredithSee omnystudio.com/listener for privacy information.

“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”-Marcel Proust I want to take this time to say thank you to all of those who continue to support SFWM, podcasts, workouts, and all the content we create. I am grateful for what I am able to do each day, and continue to help as many as I can. MeredithSee omnystudio.com/listener for privacy information.

Drinking 8 eight glasses of water has been a long running "standard" as to how much you should drink a day but is that really necessary for everyone? Staying hydrated is an important aspect to living a healthier life. Replenishing your body's water levels helps maintain your equilibrium balance and keeps you healthy especially if you are active. But 8 glasses could be too much for some and possibly too little for others. In This Episode You Will Learn: 1). What is the "8X8" or "8 glasses of water a day" rule is and what does it really mean for you. 2). Why it's very common for most people to not keep track of how much water they drink in a day. 3). The overwhelming influx of products that claim they hydrate just as well as water and how this can be confusing to consumers. 4). How the climate you live in can affect your water intake amount. 5). Some helpful tips to remind you to take a sip of water during the day especially if you feel that you're not hydrating enough. /// We hope the tips and information we've shared in this episode are helpful to you if you are questioning how much water you should be drinking. Your water intake should depend only on what your body is telling you from day to day. However, making sure you are consistently hydrating on a regularly is always key to living a healthy and active life for years to come. Team MeredithSee omnystudio.com/listener for privacy information.

“He is a wise man who does not grieve for the things which he has not but rejoices for those which he has.”-Epictetus This quote reminds us that we need to be mindful of being happy with what we have and not wishing for more. MeredithSee omnystudio.com/listener for privacy information.