Age Strong epub

Stay strong and feel great as you move through the decades of your life with Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40! Internationally renowned personal trainer Rachel Cosgrove will help you increase metabolism, lose body fat, decrease osteoporosis risk, boost stamina, and increase self-confidence as you move toward and through menopause.

With Age Strong you’ll get pumped about setting goals, eliminating excuses, and meeting the aging process head on. Read about real clients of the author and how they built muscle and confidence through strength training. Get detailed instructions, accompanied by full-color photos, on how to safely perform 73 traditional strength exercises and 41 mobility and warm-up movements that will help strengthen your core, lower body, and upper body and help you develop power.

Follow the step-by-step plan that’s worked for hundreds of women who have maintained their athleticism in their 40s, their 50s, and beyond. Start with the base phase of the program to address common imbalances and learn how to master basic movements. Then, bump up the intensity a bit with the build phase before moving on to the stronger phase, in which you’ll build volume as you increase the number of reps and load for select exercises. The final phase, age strong, shows you how to work up to suggested strength standards for exercises such as push-ups, squats, and deadlifts.

Age Strong empowers you to take control of your body, gain muscle, improve body composition, and learn new skills so you can stay strong and feel capable for life!

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Audience

Women in their 40s through 60s who want to remain athletic and strong as they get older; reference for fitness and strength professionals who work with women in this age range.

Part I. Strength Training in Your 40s and Beyond
Chapter 1. Why Strength Train?
Chapter 2. The Cardio Conundrum
Chapter 3. Lifestyle Habits

Part II. Prepare for Positive Change
Chapter 4. Set Powerful Goals
Chapter 5. Eliminate Your Excuses
Chapter 6. Manage Menopause
Chapter 7. Record Your Progress

Part III. The Exercises
Chapter 8. Warm-Up
Chapter 9. Core
Chapter 10. Upper Body
Chapter 11. Lower Body
Chapter 12. Power Development, Finishers, and Metabolic Intervals

Part IV. The Age Strong Program
Chapter 13. Program Principles
Chapter 14. The Base Phase
Chapter 15. The Build Phase
Chapter 16. The Stronger Phase
Chapter 17. The Age Strong Phase
Chapter 18. Metabolic Interval Workouts

Epilogue: Focus and Commit

Rachel Cosgrove, CSCS, has been the co-owner of Results Fitness with her husband, Alwyn Cosgrove, for over 20 years. Located in Southern California, it was voted one of the top 10 gyms in the United States by Men’s Health magazine for three years in a row.

Cosgrove earned her bachelor’s degree in physiology, with an emphasis on exercise and health, from the University of California–Santa Barbara. She holds the Certified Strength and Conditioning Specialist (CSCS) credential from the National Strength and Conditioning Association (NSCA) and is certified as a U.S. Olympic weightlifting coach and as a U.S. triathlon coach. She taught the very first USA Obstacle Course Racing Level 1 certification course at the U.S. Olympic Training Center in 2019. In addition to being one of the first people certified by the International Society of Sports Nutrition (ISSN), she has the Nutrition and Lifestyle Coach certification from the prestigious CHEK Institute and Precision Nutrition. She also holds the Russian Kettlebell certification, the Ultimate Sandbag certification, and the Functional Movement Screen certification.

Named IDEA Personal Trainer of the Year (2012), Cosgrove has been a featured expert in a number of magazines, including Women’s Health, Muscle and Fitness Hers, Oxygen, Shape, Men’s Health, More, Real Simple, Women’s World, U.S. News & World Report, and Men’s Fitness. She has also appeared on Fox, WGN, ABC, NBC, and the Dr. Oz show, and she was a spokesperson for Secret deodorant. She is a sought-after presenter at national and international conferences and events. She is the author of The Female Body Breakthrough and the Women’s Health–branded book Drop Two Sizes. She has also served on the advisory board for Women’s Health and Livestrong.com and worked as a consultant for Nike.

“Blending the science of strength training with practical lifestyle advice, Rachel Cosgrove’s Age Strong is a game changer for women in their 40s. A must-read for those looking to not just defy but embrace the aging process, this book empowers women to live their strongest, healthiest lives at any age.”
—Molly Galbraith, CSCS, Founder of Girls Gone Strong Academy 

“If you are a woman over 40 who not only wants to look and feel good but also move well and continue your favorite activities for many years to come, then you need Rachel Cosgrove’s book Age Strong. The science-backed workouts are delivered in Rachel’s no-nonsense but encouraging style; they will get you to finally start lifting weights and get strong! I have known Rachel for 20 years, and I assure you that her methods work!”
—Valerie Waters, Celebrity Trainer and Creator of the Valslide®
 

Get Out of Your Comfort Zone
Understanding NEAT and Adaptations
Why Walking Isn’t Enough
 Cable rope half-kneeling chopEliminate your excusesManage menopauseSelf-massage