Today on the Women’s Doctor, Kathy Smith joins us to discuss how to boost vitality in your later years. Kathy has been a fitness icon since the 1980’s and continues to inspire women to strive for progress not perfection. In this episode, she brings you the best strategies to stay consistent in your new year's resolutions. She believes that consistency in the process will always supersede the results.   Resolutions often fail because we are taught to rework our entire life around a singular goal. Incremental changes centered around fun, community and feeling great will not only be easier to stay consistent in but will also naturally create a healthier body. Instead of focusing on the physical look, seek out activity that energizes you!    As we age, human growth hormones begin to decline, unfortunately reducing muscle mass in the body. For women entering into perimenopause, weight training becomes increasingly integral to the vitality of your body. Your body is the vessel that will enable you to do what you love until the end of your life. Simple daily changes are the key to unlocking stamina, joy and reversing the effects of a sedentary lifestyle. Make 2023 the best year of your life! Start small and find movement that makes you feel amazing!   Takeaways: [4:00] Reframe your new year's resolution by detaching from the results and embracing process [7:00] By focusing on one change at a time, you can stick to your resolutions longer [9:30] The health and habits of your immediate community heavily dictates your own health  [13:30] Your morning habits, especially in winter, will help you conquer the rest of the day! [18:00] Being consistent in your resolution, even if you only have 7 minutes to work out that day [19:00] Focusing on habits that make your body feel great, you will naturally become healthier  [21:00] Your body needs care because it is the vessel that will take you through your whole life [25:30] Fasting is a great way to break bad habits but you need to build back better habits after [28:00] As you age, exercise impacts your human growth hormones which affects your muscles [29:50] High intensity weight lifting affects your hormonal profile and promotes vitality [31:20] Dead Butt Syndrome is caused by a sedentary lifestyle shortening the hip flexors [35:30] Give yourself a 10 minute snack of exercise throughout the day is so powerful [39:00] Finding an exercise routine that matches an animal that you energetically relate to    Mentioned in This Episode: https://www.kathysmith.com/ https://www.instagram.com/kathysmithfitness/ https://www.facebook.com/therealkathysmith   Twitter: “It’s just a reminder that you’re not skipping days! This is your life. You’re doing this for yourself. You’re doing this because 2023 is going to be the best year!”  [18:12]   “The reason why you lift, not just a 3 pound weight, but a heavier weight, maybe twice a week is because of what it does on the cellular level to your mitochondria.” [29:50]   “How do we get the shoulders back above the hips and how do we get our butt engaged and that's all called the posterior chain.” [34:20]   “If you do have to sit, at least once an hour stand up and do a 2-3 minute power push where you do some squats, squat pop ups and knees up.”   “Doing an exercise thing in the morning and then sitting for the rest of the day basically negates most of  the benefits of that workout.” [35:55]     Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer