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The Vibe #53: The decline after your 30 birthday

Hey friend 🙂

In this week’s newsletter you will discover:

  • What happens to our muscles when we turn 30
  • Stretches to improve poor posture
  • An uplifting one-minute workout
  • The fruit sugar myth

Now, let’s dive in!


Did You Know?

As we age, we naturally lose muscle mass and strength, a process known as sarcopenia.

This can start as early as our 30s and accelerates around our 60s. 

Factors such as decreased physical activity, hormonal changes, and poor nutrition can contribute to sarcopenia. 

Maintaining muscle mass is crucial for overall health, as it helps with mobilitybalance, and metabolic rate, and reduces the risk of falls and fractures.

However, regular strength training, adequate protein intake, and staying active can help mitigate muscle loss and maintain strength and function as we age.


Good For You

If your shoulders are stiff and your posture isn’t that great, this stretch is for you!

It will stretch your shoulders and restore their flexibility, resulting in better posture and an improved range of motion.

How to do it?

  1. Grab a belt (you can also use a scarf or towel) in one hand.
  2. Bring your arm up over your head.
  3. Lower the belt between your shoulder blades.
  4. Grab the belt at the lower end using your other hand.
  5. Bring your hands as close to each other as possible.
  6. Hold for 30-60 seconds before repeating on the opposite side.

You can do it seated like I demonstrate, seated on a chair, or even standing.


Weekly Workout

This week, I have an exercise routine that will leave you feeling stronger and more poised!

All it takes is one minute.

Do it with me here >

Time: One minute
Equipment: None
Good for: Creating a momentum towards an active lifestyle
Instructions: Click here and follow the movements.

Repeat at least 2 times per day, morning and evening.


Nutrition 101

There's a common myth floating around that the natural sugars in fruits can lead to weight gain. 

But let me tell you, fruits are not your enemy! 

In fact, they are packed with essential vitamins, minerals, and fiber that your body loves.

Fruits like apples, berries, and citrus are great choices. 

They’re not just delicious but also hydrating and full of antioxidants. 

Plus, the natural sugars in fruits are not the same as added sugars found in processed foods. 

Your body processes them differently, making fruits a healthy and smart choice.

So, don’t shy away from that colorful fruit bowl.


Ask Yourself

Imagine yourself in 10 years if you continue on your current health path.

How do you feel?
What do you look like?
What might you wish you had done differently?


Have a wonderful weekend ✨
Idan

Rejuvenate Your Mind, Body & Spirit

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Unlock weekly tips and tricks for a happier, healthier, and more vibrant life.

Right in your inbox, every Saturday morning.

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