Month: April 2024

As women journey through midlife and beyond, the importance of prioritizing health becomes increasingly evident. While many turn to intense cardio workouts to stay fit, there’s a growing realization that strength training holds remarkable benefits, particularly as we age.

In this post, we’ll delve into why strength training should be the cornerstone of fitness routines for women over 50.

Preserving Bone Density and Muscle Mass

As women age, one of the foremost concerns is the decline in bone density and muscle mass. As estrogen levels drop during menopause, women become more susceptible to osteoporosis, a condition characterized by fragile bones prone to fractures. Likewise, sarcopenia, the age-related loss of muscle mass and strength, becomes a pressing issue. However, strength training offers a solution.

Weight-bearing exercises, such as squats, lunges, and resistance training, stimulate bone formation, helping to combat osteoporosis. Moreover, lifting weights challenges muscles, promoting hypertrophy and preserving lean muscle mass.

By engaging in regular strength training such as lifting weights or Pilates, women can mitigate the effects of aging, maintaining both bone density and muscle mass well into their later years.

Boosting Metabolism and Weight Management

Another compelling reason for women in midlife and beyond to embrace strength training is its profound impact on metabolism and weight management. Unlike traditional cardio workouts that primarily burn calories during the activity itself, strength training triggers the afterburn effect. This means that even after the workout is over, the body continues to burn calories as it repairs and rebuilds muscle tissue.

Additionally, as women age, their metabolic rate tends to decline, making weight management more challenging. However, strength training can help offset this decline by increasing muscle mass, and elevating resting metabolic rate.

By incorporating strength training into their fitness regimen, women can effectively manage weight and optimize metabolic health as they age. Lifting weights or practicing Pilates are two excellent ways to build strength. I prefer Pilates as it has several key benefits:

• Pilates is a gentle form of strength training so you won’t suffer from being sore or feeling overly depleted.
• Pilates lengthens AND strengthens all muscle groups, helping you to feel better, stand taller and look better in your clothes.
• Sometimes, getting motivated to lift heavy weights can be daunting, whereas Pilates can be effective in as little as 15 minutes with only light weights.
• Pilates can be done almost anywhere; all you need is a small space and an exercise mat.

Enhancing Functional Fitness and Independence

Beyond bone density and metabolism, strength training plays a pivotal role in enhancing functional fitness and promoting independence in daily life. As women age, tasks such as lifting groceries, climbing stairs, or even getting up from a chair can become increasingly difficult. However, by building strength through targeted resistance exercises, individuals can improve overall functional capacity and maintain independence well into old age.

Personally, I don’t enjoy sweating buckets and doing intense cardio. However, once I embraced low-impact strength training exercises, like Pilates, I started to see the results in my workouts I had always been craving.

While cardio workouts have their merit, the importance of strength training for women over 50 cannot be overstated. By prioritizing strength training exercises, women can safeguard against the decline in bone density and muscle mass that accompanies aging. Furthermore, strength training offers metabolic benefits, aiding in weight management and promoting overall health. Beyond physical benefits, it enhances functional fitness, fostering independence and vitality in daily life.

For all these reasons, I created my Boost Your Bones Pilates program which offers a gentle but effective way to get stronger, using low-impact Pilates exercises that work.

As you go through life remember that adding strength training can make a big difference in how you feel day to day. In the words of Hunter Elam, “Being strong gives you the confidence you think weight loss gives you.”

Let’s Have a Conversation:

Are you looking for ways to improve your muscle mass? What methods of strength training have you tried? Which one do you like best? What are your thoughts about Pilates?

I am not a pear, an apple, a triangle, a square, a peach, a carrot or any other vegetable, fruit or shape used to describe my body! I am a 64-year-old woman with a passion for clothes, a wild heart and a desire to live out loud and feel fabulous!

It always makes me smile when I hear our bodies being described as pieces of fruit, shapes or vegetables. And whilst I understand that it helps some people to have a better view of how to find clothes that suit their proportions and particular shape, it does nothing to connect you with your own fabulous authentic style.

In my late 20s and early 30s, I was one of the young women representing the first generation of plus-sized models. I loved it! I got to wear the most beautiful clothes and had great fun strutting down the catwalk at fashion events held at Harrods, Selfridges and Dickens and Jones. Something that you didn’t see too many larger women doing at that time.

I was also blessed to be featured in some of the women’s glossy magazines who were breaking the stereotypes by showing how larger ladies could be fashionable and stylish as well as our smaller sisters.

Wear Clothes That Make You Feel Fabulous

Fashion and clothes, for me, are all about the feeling I get when I wear them. If what I am wearing doesn’t make me feel beautiful, free, loved and fabulous, it doesn’t deserve my money or time.

As a teenager growing up in the 70s, I was given a lot of “rules” about how I was supposed to look and dress. Going shopping for clothes was something I dreaded as there weren’t too many fashionable shops around back then for bigger young people!

I remember my mother buying me a dress one summer, which hung like a sheet from under the bust and covered what my mother called, “a multitude of sins.” She was delighted to have found something that covered my shape, whilst I was mortified.

I recall wearing it to a youth club disco and was completely body shamed when a very trendy and cool-looking girl wearing jeans and a tank top approached me and asked if I got my clothes from “rent a tent!”

You might be forgiven for thinking that my early experiences with clothes would put me off fashion forever. However, I always adored looking at beautiful clothes and dreamt that one day I might wear them too.

And so, fast forward to my 60s and clothes are part of my wellbeing routine. Alongside eating foods that are kind to my body, moving in ways that energise me, doing work that fulfils me – my clothes simply make me feel loved.

What Is Authentic Style?

Authentic style is all about discovering clothes that represent and honour all of who you are – physically, emotionally, mentally and soulfully. Our 60s are the most wonderful time to really rock our own authentic style. We have learnt so much about who we are, what we desire, what things light us up and what don’t.

Most of us have come through many of life’s challenges, and here we stand at the brink of new adventures, endless possibilities and new experiences to be enjoyed.

We have made the long journey from girl to queen and now more than ever, it is our time to shine. No more holding back or worrying about what others might think or say – it is time to step into our own body sovereignty and wear clothes that fully express our own majesty and magnificence.

I don’t mean this in a superficial, egotistical or arrogant way. It is simply about embracing the women we are, the lives we have lived, the dreams we still have and acknowledging that it is okay to fully show up in our lives as we are right now.

As a Body Confidence Expert and Author, I often hear women saying that they feel invisible, especially as they grow older. Among the first questions that I explore with them is, “How are you being visible and showing up in your own life? What do you see when you look in the mirror? Where are you being invisible towards yourself?”

This is an eye opener for many women as they realise that they have been downplaying who they are. They may have dialled down the colours they wear or have certain rules from the past that are dictating how they show up in the present.

Creating Your Authentic Style Guidelines

Creating your own authentic style starts with wearing clothes that represent and tell a story of who you are today. It has nothing to do with your body shape, size, age or anything else. However, it has everything to do with how you feel and how you desire to show up every day of your life.

Authentic style is about choosing clothes that honour who you are, what you love, your values and how you desire to feel.

For example, one of my favourite skirts is a pink taffeta long “tutu” style skirt. I love it and I always feel dreamy in it. The layers of taffeta rustle and swish as I walk, and I always feel as if I am about to go to some kind of a lavish Venetian ball.

Another favourite is an off the shoulder jumper. It’s 25 years old now, but it always makes me feel beautiful, sensual and free.

Follow these authentic style coaching guidelines to help you begin to create your own fabulous wardrobe of clothes that fully express all of who you truly are.

Choose the Texture of Your Clothes Carefully

Choose clothes that kiss your skin. The texture of our clothes has a powerful influence on how we feel. For example, wearing clothes that pinch or are too tight or scratchy can make us feel restricted, irritable or uncomfortable. This has a direct psychological link with how we then perceive ourselves to be.

A tight waist band that is uncomfortable can draw your attention to your waist and may trigger emotions of feeling too big or feeling awkward in the way you move.

The question here is what would you love to feel on your skin? Do you love soft fabrics like silk or do you prefer thicker textures like velvet? Perhaps you love structured fabrics that support your body without restricting your shape? Or do you love the feel of cotton on your skin? There is no right or wrong – only what feels right for you.

Choose Clothes That Communicate Who You Are

Who are you? This is not always an easy question to answer. However, when you begin to explore this question more deeply, it opens up so many ideas of styles, possibilities and combinations of clothes that you can weave together.

Some great questions to ask yourself are: What do you love? What era of clothing do you resonate with – for example, the 20s, 30s, 40s, 50s, 60s, 70s, etc.? What hobbies or pastimes do you love? For example, art, dancing, walking, singing, baking, etc.?

The secret is to take elements from all the things that you resonate with and bring them into your wardrobe. For example, I love dancing so I wear dance inspired clothes such as my long “tutu” skirts. I also loved the freedom of the 60s so anything that has a touch of Boho and flower power in it really fills my soul.

Choose Clothes Which Are in Alignment with How You Desire to Feel Every Day of Your Life

Take a moment and write down five to seven emotions that you would love to experience every day. For example, some of mine are freedom, joy, peace, vitality, love and magic. Then go through your wardrobe and ask yourself if the clothes you currently have make you feel what you desire to feel. If they don’t, it may be time to change them or alter them in some way to give you more of what you want to feel.

When buying or making clothes in the future, always ask yourself if the clothes you choose are in alignment with how you want to feel. For example, I love to wear long gipsy style skirts, and they always make me feel free and rather magical. The clothes you choose need to honour at least one or two of your core desired feelings.

Choose Clothes That Honour Your Values

What do you value or prize highly in your life? What are your values? These might be anything from having a sense of community, fairness, your family or indeed values around ethical sustainability, the planet, or a love of animals etc.

The key is to align the way you buy, create or acquire your clothes in accordance with your values. For example, if some of your values were fairness and ethical sustainability, you might choose to source your clothes from Fairtrade clothing suppliers. Or you may love to donate old clothes to charities of your choice. Wearing clothes that honour your values promotes a deep sense of being authentic.

Develop a Signature Style

A signature style is something that is unique and personal to you. Every style icon, from Cleopatra to Jackie O, Grace Kelly, Audrey Hepburn etc., has a signature style that is directly associated with their personality.

Sometimes your signature may be a piece of jewellery that you wear with all of your outfits. Your signature style may be casual, rocky, glamorous, structured, flowing, bold or subtle. Your signature style could also be a colour that you love to wear, and you could wear this in different shades, tones and complementing hues.

Consider making hats a part of your signature style as they can just add that finishing touch to any outfit!

Be Open to Experimenting

I didn’t actually wear jeans until I was in my late 50s. I had always been told that jeans would never suit my shape and that larger women should stay well away from them. However, one of the joys of feeling more comfortable in my skin was the realisation that I could re-write those old “rules” and decide for myself what I wanted to wear.

The result was that I experimented with different styles of jeans and came up with a pair that I absolutely love! So, experiment with your style and be open to trying out new ideas, colours and outfits until you find one that both you and your body adore!

As a Body Confidence Expert, I have seen the huge effect that clothes can have in helping us to feel confident and at home in our body. As someone who only wore black for a long time because I wanted to hide my body, experimenting with brighter colours really helped me to see myself in a new light.

And, whilst I love the colour black, it is not the only colour I wear nowadays. There are many other factors that are necessary to help us feel good in the skin we’re in, however, clothes can offer a wonderful way to help us to connect with our authentic self and to show up in the world as who we are.

Do join me on Instagram for all of my positive and inspiring life tips. It would be great to have you there. Please check out my website and sign up for my newsletter which will keep you in touch with everything you need to feel fabulous in your 60s and long beyond.

Let’s Have a Conversation:

Do you think of your body as a certain shape? Why? Have you created your personal authentic style? How long did it take you to create that style? What guidelines did you use? If you have yet to do this, how are you planning to go about it?

A transformative wave is sweeping through Hollywood, spotlighting women over 60 in cinema and breaking age-old stereotypes with their dynamism and depth.

This movement is reshaping roles available to these seasoned actresses and challenging societal perceptions about aging.

Actresses over 60 are now at the forefront of cinema, offering nuanced portrayals that range far beyond the one-dimensional roles of the past.

Trailblazers Redefining Age

Meryl Streep, Helen Mirren, Maggie Smith, Diane Keaton, and Viola Davis are leading this cinematic renaissance.

These amazing women showcase the unparalleled talent and versatility of women in this age group.

Their roles – spies, romantics, heroes, and even villains – underscore a significant departure from the traditional confines of the wise grandmother or aging matriarch.

Meryl Streep: A Testament to Talent and Versatility

Image Source: Britannica

Where You’ve Seen Her

• She played the formidable Miranda Priestly in The Devil Wears Prada, which earned her an Academy Award nomination for Best Actress.
• Portraying Katharine Graham in The Post in which she earned an Academy Award nomination for Best Actress.

Image Source: Huffington Post

Why She’s Noteworthy

Streep turns each role into a masterclass of acting, proving age only enhances her unparalleled ability to convey complex characters.

Her career defies the notion that women’s roles diminish after a certain age, instead showcasing a breadth of versatility that inspires both the industry and audiences.

Her portrayal of diverse characters across genres highlights an enduring appeal that crosses generational lines, making her an icon of cinema who breaks age barriers.

Helen Mirren: The Embodiment of Power and Elegance

Image Source: Brittannica

Where You’ve Seen Her

• As Queen Elizabeth II in The Queen in which she won an Academy Award and Golden Globe.
• In action-packed roles in Red and The Fate of the Furious.

Image Source: AARP

Why She’s Noteworthy

Mirren has reshaped the cinematic landscape for older actresses by taking on roles filled with power, grace, and complexity.

Her fearless embrace of diverse characters dismantles ageist stereotypes, proving that compelling stories don’t have an age limit.

Beyond her on-screen roles, Mirren’s outspoken advocacy for age diversity in Hollywood has paved the way for more authentic representations of older women.

Maggie Smith: The Quintessence of British Theater and Cinema

Image Source: The Guardian

Where You’ve Seen Her

• As Professor McGonagall in the Harry Potter series.
• Playing the Dowager Countess in Downton Abbey.

Image Source: Yahoo Entertainment

Why She’s Noteworthy

Smith’s extensive career is marked by her sharp wit and deep emotional range, showcasing the richness that mature actresses bring to the screen.

Her performances in both film and television have garnered critical acclaim and a devoted following.

Dame Maggie Smith’s legacy includes inspiring a reverence for the craft of acting and highlighting the importance of roles that celebrate the wisdom and complexity of older age.

Diane Keaton: Redefining the Narrative of Romance

Image Source: Britannica

Where You’ve Seen Her

• In Something’s Gotta Give where she won a Golden Globe.
• Leading the ensemble cast in Book Club and its sequel film, Book Club: The Next Chapter.

Image Source: Rotten Tomatoes

Why She’s Noteworthy

Keaton has carved a niche for herself in roles that challenge conventional narratives about romance and aging.

Her characters often explore love, self-discovery, and adventure later in life, offering a fresh perspective on personal growth.

Her charm and comedic timing have made her a beloved figure in Hollywood, championing the idea that romance isn’t reserved for the young.

Viola Davis: Breaking Barriers with Every Role

Image Source: Harvard Business Review

Where You’ve Seen Her

• As Annalise Keating in How to Get Away with Murder for which she became the first black actress to win the Emmy for Outstanding Lead Actress in a Drama Series.
• Starring in Fences alongside Denzel Washington in which she won the Oscar for Best Supporting Actress.

Image Source: Entertainment Weekly

Why She’s Noteworthy

Davis has shattered ceilings as the first African-American actress to win the “Triple Crown of Acting.”

Her roles emphasize the strength, depth, and dignity of older women of color, expanding the narrative possibilities for diverse stories in Hollywood.

Davis’s advocacy for representation extends beyond her on-screen roles, as she actively works to ensure that the industry becomes more inclusive for actors of all ages and backgrounds.

The Societal Ripple Effect

This increasing visibility of older women in leading roles sparks essential conversations about aging and representation, challenging ageism and promoting a more inclusive view of the aging process.

These stories highlight resilience, wisdom, and the richness of life at every age, shifting narratives around aging from a decline to celebrating life’s later chapters.

Conclusion

The revolution heralded by women over 60 in cinema is a testament to their enduring talent and the shifting tides of societal norms.

Each actress mentioned brings a unique perspective to cinema, showcasing the depth, humor, and complexity that women over 60 contribute to the film industry and beyond.

Their careers are a testament to their individual talents and a beacon for the changing perceptions of aging in Hollywood and society.

By supporting and amplifying these stories, we contribute to a culture that values and respects the narratives of older women.

This can help foster a world where every age is celebrated for its unique perspectives and potential.

As we champion the achievements of these remarkable women, we look forward to a future enriched by their stories, talents, and insights, proving that in life, as in art, age is but a number.

Let’s Have a Conversation:

Which actresses do you like seeing on the big screen? How have they impacted your life and how you view yourself as an older woman?

I was having a discussion the other day with a friend about who we admired most among women of a certain age. When she mentioned a couple of Hollywood film stars the conversation became suddenly heated. I don’t know who of the two of us was most surprised at my vehement objection.

“What’s your problem?” she asked.

“Why would you admire women like that?” I said.

“Because they look amazing. They look twenty years younger than they are.”

“So what?”

“What do you mean, so what? Wouldn’t you like to look twenty years younger than you are?”

“No, I would not!”

“I don’t believe you.”

And so on.

The truth is, I don’t want to look 20 years younger than I am if it means my skin is pulled so tight I can barely smile. But more importantly than that, my objection to ‘having work done’ runs much deeper, because it suggests that ageing is something to be avoided, denied and reviled, like a disease.

Why Is the Term ‘Anti-Ageing’ So Ubiquitous?

It’s almost impossible nowadays to buy a face cream that isn’t ‘anti-ageing’. “Proven to reduce the effect of wrinkles” is a slogan that is not only meaningless and impossible to prove, it’s a direct onslaught on the totally natural effects of living into old age, and don’t we all want to do that?

What’s Wrong with Wrinkles Anyway?

Don’t they add character to a face? I love it when an old person smiles, and their face falls into creases. A wrinkled face is a fascinating face, it tells us so much about the person. It tells the world, ‘I have lived, I have seen things and done things’ and, perhaps most importantly in my judgmental mind, it does not suggest vanity.

I Admit I’m Flattered When People Tell Me I Don’t Look My Age

So, I am vain too, and duly ashamed of it. But even if I had the wherewithal, the very last thing I would consider doing is having a face-lift, or indulging in pricey cosmetics that claim to restore elastin or erase the odd freckle. I’m not being puritanical, it just seems counter-intuitive; and besides, you’re less likely to be offered a seat on public transport if you look that much younger than you are.

Even Young Women Are Having Work Done These Days

And goodness knows what the long-term effects of botox or face-lifting will be. But such is the power of the anti-ageing lobby it’s affecting women in their 20s and 30s, for heaven’s sake.

But back to my discussion with my friend. In my view, there are plenty of other women who deserve our admiration, women such as the late Shirley Williams – politician, humanitarian, a highly compassionate woman with great insight and a knack for seeing every side of a question (which is why she never became Prime Minister) – but who gave not a thought to what she looked like.

Women like Joan Bakewell, broadcaster and writer, and actresses such as Sian Phillips and Sheila Hancock, all three of them now 90 and still lively, sharp, and engaged and concerned about what’s happening in the world around them. These are all Englishwomen of course, but I’m sure their equivalents exist in any country.

This Is Not So Much a Celebration of Old Age

This is my acknowledgment of the fact that, approaching 80, there may be many things I can no longer do, such as run any distance, or take the stairs two at a time, or bend my knees beyond a certain point. But on the other hand, I am extremely grateful for not having to worry about my looks.

Yes, I have my hair carefully cut (but no longer coloured) and yes, I wear makeup and take trouble over which aged items of my wardrobe I wear from day to day, but that’s where it ends. If my hair goes frizzy from the rain, or flattened because I’ve been wearing a hat, who cares? And above all, who will notice? There are advantages to being invisible, are there not?

If you were to ask me whom I would admire more out of, say, Ursula le Guin or any of those well-known, artificially pert-faced octogenarians who still grace our film and television screens (but whom I cannot name for legal reasons), I know what my answer would be.

Let’s Have a Conversation:

Are you anti anti-aging? Is there a role model you follow who is of the same opinion as you? Do you think wrinkles are bad, and we should aim to get rid of them? What does your age mean to you, personally?

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Originally posted at: Amanda Batula’s Skin Tint & Sunglasses