How to build a strong lean bikini body over 45. Today’s inspiring Fit over 45 Hitch Fit transformation story is Diane! She realized that if she wanted to live her fullest and healthiest life with her husband, Frank, she needed to make her own health a priority.
As a nurse, she had witnessed far too much death and disease of people her age, and resolved to make a change. Her goals have progressively increased as she started to build muscle, gain strength and confidence, lose body fat and all of this positively impacted her mental health and wellbeing too!
Diane set a goal to get in the best shape of her life for the SoulFIT Mexico retreat in 2024, which she accomplished, and this catapulted her to stepping on stage at the Angel Bikini Fashion Show! Now at 48 and stronger than ever, Diane has set her sights on even bigger goals in 2025.
She has shed a JAW DROPPING 30 pounds and 20% bodyfat!!
Her dedication to the lifestyle, despite her busy nurse schedule, has not only impacted her personally, but she is inspiring and motivating so many others around her to make healthy changes, too!
Amazing job Diane!! The best is yet to come!
Diane’s Before and After Stats:
Starting weight: 158.6
Ending weight: 125
Starting body fat: 36,6%
Ending body fat: 15%
Diane’s Fit over 45 Before and After Photos:
Bikini Body over 45 Before and After
Fit over 45 Before and after
Diane’s Hitch Fit Fit over 45 Transformation Story:
“My journey and decision to live a more fit lifestyle started in May 2021.
I had always been active, and though there had been some years of yo-yoing in my 30’s, the breaking point came one morning on my drive home after a long night shift. I was finishing up a travel nurse contract, and my 45th birthday road trip was just around the corner. I was the heaviest I had ever been, and in the worst mental space, I could ever remember!
Nursing through Covid and seeing people my age dying had taken its toll.My husband and I found each other later in life, and we were empty nesters after 20 years of raising seven kids and finally free to pursue everything we wanted to do, but I was mentally and physically a mess.
We decided to hire coaches and go all in for five months to change our bodies. We went on several fitness retreats, and through those retreats, we met Micah and Diana and discovered Hitch Fit.
Frank and I knew that to take our bodies to another level, and we had to have coaches to get us there. Now, fitness isn’t just a hobby. It’s what we do; transforming our body has become our mission. Teaming up with them has helped us to realize anything is possible no matter your age or where you are in your fitness journey!”
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Feeling overwhelmed by all the new supplement products? It seems like every few months there’s a new “miracle” product that’s going to change your fitness routine. For many women trying to meet their health and wellness goals, navigating this constant barrage can be exhausting.
At a time when our bodies are celebrated for what they can do rather than how they look, the supplement industry sends mixed messages and we’re left wondering which products actually support our journey.
In this post we’re cutting through the noise with a simple, tiered approach to supplements—designed for women with different fitness levels, budgets and goals. Whether you’re a busy professional squeezing in a workout, a recreational athlete or a high-intensity competitor, there’s a supplement strategy that can work for you.
Remember, while these are based on research and expert insight, always consult with a healthcare professional before making any changes to your supplement routine.
Supplement Overload
The supplement world is full of trends and flashy products. Daily, headlines and social media is pushing the latest “must have” formulas, to try everything that promises more energy, better recovery or miraculous transformations. But amidst this overload, the core supplements with proven benefits are getting lost.
Supplementing is about making sure your body has what it needs to perform, recover and thrive. Many women struggle to distinguish marketing hype from real products. Trends may make something popular, but a solid nutritional foundation requires consistency and evidence based choices, highlighting vitamins for women’s health.
Think about the evolution of supplements – from basic protein powders and vitamins to advanced pre-workout formulas and adaptogens. While these advancements are cool, the need for quality protein, essential vitamins, minerals and hydration is constant.
If you’re overwhelmed by the supplement choices, remember this: focus on a few trusted foundational products instead of trying every new thing. Tailor your choices to your body’s needs and get professional advice to build a regimen that actually supports your health.
Safety Reminder: Personalized advice from professionals is key – what works for one person may not work for another.
Identifying Your Fitness & Nutrition Goals
Before diving into a supplement regimen, it’s essential to reflect on your fitness and nutrition goals. Do you need basic support to maintain daily wellness, or are you looking for advanced solutions to push your performance to the next level?
The answer lies in assessing your personal fitness profile and understanding what your body really needs.
Self-Assessment: What Do You Really Need?
Start by asking yourself a few critical questions:
How active am I on a daily basis?
What are my primary fitness goals—general health, endurance, strength, or performance enhancement?
Do I have any dietary gaps that supplements could help fill?
Do I have any deficiencies in essential nutrients like B vitamins or issues with calcium absorption that supplements could help address?
Answering these questions will help you classify yourself into one of three fitness profiles: Always Active, Casual Competitor, or Peak Performer.
Your Fitness Profiles
Always Active ($): This group is for those who value daily wellness and regular exercise. Your plan is all about maintaining a solid foundation on nutrition without breaking the bank. For you, a simple supplement plan is about filling in the nutritional gaps and supporting muscle recovery after regular moderate exercise.
Casual Competitor ($$): If you’re exercising regularly or racing locally, you might fall into this group. This profile requires a moderate investment in supplements that support overall health and your training during your regular sessions.
Peak Performer ($$$): For the high intensity enthusiasts and endurance athletes, every workout is a challenge that pushes your body to the limit. Here a premium, advanced supplement plan can help manage the increased physical demands, reduce recovery time and support long term performance.
Professional Advice Disclaimer: Before making any changes consult a healthcare professional or sports dietician to align supplement choices with your health profile and medications.
Simple Supplement Solutions by Fitness Profile
Now that you know your fitness profile, let’s break down simple supplement solutions for each. First, consider dietary sources as a foundation for your fitness as many of the nutrients are in food.
Basic Nutrients
For example leafy greens like spinach and kale have vitamins A, C and K which are important for immune function and skin health. Nuts and seeds like almonds and flaxseeds have healthy fats, vitamin E and magnesium which support overall health. On the animal foods side, fatty fish like salmon and mackerel have omega 3s, which are good for brain health and reducing inflammation.
Also, consider a high-quality multivitamin that provides essential nutrients if your diet lacks certain foods. Look for multivitamins that include basic nutrients such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, antioxidants, folic acid, and zinc. Incorporating the best vitamins into your routine can help fill potential nutritional gaps and promote healthy hair, hearth health, and overall well-being.
Always Active (Minimal Support and $)
If you are an active person with moderate daily workouts, a basic supplement stack can go a long way. Here’s what to consider:
Protein (Whey or Vegan): Protein is for muscle maintenance and recovery. Whether you go with whey or a plant-based option, having enough protein in your diet helps your muscles repair and stay energized. (Reference)
Electrolytes: Being hydrated is more than just drinking water – it’s about replenishing the salts and minerals lost during exercise. (Reference)
Magnesium: This mineral helps with muscle relaxation and quality sleep, which is important for recovery after exercise. (Reference)
Greens Supplement: A concentrated blend of essential vitamins and minerals, greens supplements fill in the nutritional gaps in your diet. (Reference)
Sleep Support – Chamomile Extract: Sleep is key to recovery. Chamomile extract promotes calm and restful sleep without relying on stronger meds. (Reference)
Vitamin D and Calcium Supplement: These are for bone health and overall wellness. Vitamin D helps with calcium absorption so it’s important for strong bones.
Casual Competitor (Medium Support and $$)
If you do workouts and local events regularly, a medium support strategy builds upon the basics and adds targeted support:
Energy Gels/Energy Drinks: These give you a quick carb boost during workouts to help you power through the session.
Protein Bars: Perfect for on the go nutrition, protein bars are a convenient way to get the fuel you need during long training sessions.
Pre-Workout Supplements: Pre-workout formulas give you energy, focus and blood flow right before training to set you up for peak performance. (Reference)
Additional Sleep Support – L-Theanine: L-Theanine can help you relax after training to aid recovery and stress management. (Reference)
Peak Performer (Max Support and $$$)
For the serious athlete or endurance competitor, an advanced supplement stack is designed to handle the extra physical demands:
BCAAs: BCAAs help reduce muscle soreness and speed up recovery after tough workouts. (Reference)
Collagen: This supplement supports joint health and helps repair cartilage which is needed for high impact activities.(Reference)
Omega-3s: Anti-inflammatory properties of omega-3s are key to managing inflammation and supporting heart health during long exercise. (Reference)
Ashwagandha – Enhanced Sleep Support: As an adaptogen ashwagandha helps manage stress and promote restful sleep – a must for athletes under heavy training loads. (Reference)
Real-Life Case Study: Sarah’s 8-Week MIPS Experience
Let’s look at a practical example to illustrate how tailored supplementation can make a difference. Sarah, a 34-year-old recreational runner and cyclist, decided to integrate a multi-ingredient pre-workout supplements (MIPS) into her routine for eight weeks.
Before starting, she consulted with her primary care provider and sports dietician to ensure the supplement aligned with her overall nutrition strategy.
Results:
Enhanced Performance: Sarah experienced noticeable improvements in her endurance. Her workouts felt more sustained, and she was able to delay fatigue—a benefit in line with research suggesting MIPS can enhance exercise performance.
Improved Recovery: Along with performance gains, Sarah reported reduced muscle soreness and faster recovery between sessions, allowing her to train more consistently.
Professional Advice Disclaimer: Throughout Sarah’s journey, her approach was guided by professionals ensuring her regimen was both safe and effective meeting her specific needs and goals. This is not a recommendation of supplements for you; it is for illustrative purposes only.
Sourcing the Best Supplements
Not all supplements are created equal. The quality of your supplement is determined not just by its ingredients, but by how those ingredients are sourced and manufactured. To ensure you’re getting products that meet high standards of purity and safety, consider the following steps:
Check Transparency: Choose brands that are upfront about their ingredients and sourcing practices. Clear labeling is a sign of a trustworthy product.
Verify Certifications: Look for third-party testing, quality seals, and certifications. These markers indicate that the product has undergone rigorous testing for safety and efficacy.
Do Your Research: Read expert reviews, check lab results on company websites, and compare different products. A little homework can help you avoid subpar supplements.
Consult Professionals: Speaking with nutritionists or fitness experts can provide personalized recommendations tailored to your unique needs.
Disclaimer: Always use trusted verification sources and consult a healthcare professional to ensure safety and avoid interactions with medications.
In a world where supplement trends change daily, a clear tiered approach will help women make informed decisions that support their individual fitness goals. Whether you’re maintaining daily wellness, working out regularly or pushing your body to the limit, having a supplement routine that fits your lifestyle is key.
Focus on a few core products that suit your fitness profile and make sure your choices are backed by credible sources and expert guidance and you’ll be able to navigate the supplement landscape with ease.
Remember, every body is different and what works for one person won’t work for another—so always prioritise safety and expert advice.
Take a minute to review your current supplement routine, assess your fitness profile and consider if a few tweaks could help you achieve your goals more effectively. With the right support you can fuel your fitness journey in a way that truly empowers you.
Author Bio
Wes Anderson is a content writer at Vivion, an ingredient supplier dedicated to purity and quality. As a former Enduro mountain bike racer who spent more than 20 hours biking each week, he understands the significance of nutrition for peak performance.
With over 12 years of experience in the outdoor sports industry, helping active customers choose supplements to meet their fitness goals, Wes combines practical athletic knowledge with industry expertise. He aims to offer readers actionable advice, making supplement strategies simple, effective, and safe.
FAQ
What are the best supplements for women?
The best supplements depend on your fitness profile. For everyday wellness, focus on essentials like protein, electrolytes, and greens. For more intense training, consider advanced options such as pre-workout formulas, BCAAs, and adaptogens like ashwagandha.
How do I know which supplements are right for me?
Start by evaluating your fitness and nutritional goals. Determine whether you fall into the Always Active, Casual Competitor, or Peak Performer category. Then, align your supplement choices with these needs and always consult a healthcare professional for personalised advice.
What should I look for when sourcing supplements?
Look for transparency in ingredient sourcing, third-party certifications, and positive expert reviews. These factors help ensure that you’re choosing a product that is both safe and effective.
Are natural sleep supports effective without melatonin?
Yes, natural sleep aids such as chamomile extract, L-theanine, and ashwagandha can promote restorative sleep without the reliance risks associated with melatonin. These alternatives help you achieve quality sleep naturally.
Mood Moves: How 5 Minutes of Motion Can Change Your Day
Maria Sollon, MS, CSCS, PES
Spring is the season of renewal, and it’s the perfect time to refresh your habits by starting with how you reset your energy throughout the day. Instead of reaching for caffeine or zoning out on your phone, try a 5-minute movement reset flow using your Total Gym.
What Is a Mood Boost Flow?
This isn’t a full workout, it’s a quick energy shift. The Mood Boost Flow is a short, routine designed to activate your muscles, improve circulation, and clear mental fog. It combines light stretching, breath work, and flowing strength-based movements to help you feel more:
Awake
Clear-headed
Grounded
Think of it as your body’s “on switch” with a way to refresh your mindset and move forward with purpose.
Why Movement Changes the Way You Feel
Movement is a powerful tool for regulating energy and emotion. Just a few minutes of purposeful motion can:
Increase blood and oxygen flow to the brain
Release feel-good endorphins
Reduce stress hormones like cortisol
Improve focus, clarity, and creativity
It’s not just exercise, it’s mental momentum, and it works!
Why Your Total Gym Is Perfect for Energy Resets
Your Total Gym doesn’t have to be just for workouts. It can be your personal movement hub to glide through feel-good movement with ease. You can utilize the glide board to flow seamlessly through full-body moves that are smooth, low-impact, and energizing… and you don’t even have to break a sweat!
Here’s what makes it ideal for mood-boosting movement:
Continuous motion supports circulation and fluidity
Transitions between moves are seamless
It activates multiple muscle groups efficiently
You can scale the intensity up or down depending on how you feel
Performing only a few reps are just as beneficial as a longer session
Whether you’re waking up your system or shifting out of a mid-day slump, the Total Gym can help your body and mind reconnect in record time!
Mood Boost Flow: 5-Minute Total Gym Routine
This quick reset is all about moving with purpose, breath, and ease. It’s low-stress, low-impact, and high-reward.
Directions:
Warm-up: perform a few of your own dynamic movements to prepare your muscles and focus on moving with your breath.
Mood Flow: Perform each movement in the following order to achieve a seamless flow.
Set a timer to perform each movement for 1 minute. On the movements that require performing on both sides, do 30 seconds/ side.
Connect each motion with your breath to promote physical energy and mental clarity.
Note: Learn and practice each exercise so it feels comfortable in your body. The more you perform this flow, the better you will feel!
Set Up: Medium Level, Squat Stand OR Toe Bar
Mood-boosting Sequence:
Down-Dog Pedals: Looses up tension and improves posture
Forward Fold + Cobra: Build inner strength with breath focus
Reverse Lunge + Rotate: Activates the lower body, rotates torso, and boosts circulation
Seated Torso Twist + Spinal Roll-Down: Awakens the spine and fires up the core
Figure 4 Pulse + Leg Extension: Opens the hips, IT band, and lengthens hamstrings
Check out the video to see how these mood boosting movements are performed on your Total Gym.
When to Use This Flow: You don’t need a reason—just a few minutes of movement can shift your mindset and do your body good. It’s not always about having more time, but about creating momentum to move and breathe.
Try this flow: • First thing in the morning • Mid-day when your energy dips • Before a big task or meeting • After a long work session • Anytime you feel off, scattered, or need a quick reset
Shift Your State in Minutes
Movement is a reset button you can press anytime. With just 5 minutes, your Total Gym can help you feel stronger, more centered, and ready to take on the rest of your day with no sweat required.
Save the video, revisit the flow whenever you need a boost, and let movement guide your mindset. Want to follow along in real time? I’ve got you! Just press play and flow with me over at my YouTube Channel: @groovysweat
Fitness Plans for Women over 40. If you’re over 40 and feeling stuck and aren’t sure if you can make the changes to your fitness that you’re hoping for, Diane’s story will provide you with hope and inspiration! Diane began following Hitch Fit after seeing a transformation story that truly inspired her. She had several goals, including getting back to her pre-pregnancy weight (which she achieved!) and learning more about what it would take to build muscle, get lean and eventually do a fitness show.
She began her Hitch Fit journey with a Fitness Model plan. Diane shed 10 pounds of fat and reduced her body fat by 10% throughout the course of her plan. Diane worked on the habit development side of things, but she also worked on a lot of mindset shifts too, really tackling old thought patterns and creating new, supportive ones. So proud of her for doing that work. At one point, Diane was looking at Hitch Fit transformation stories and using them for inspiration. It is such a beautiful thing that SHE is now the transformation story that will serve inspiration for you! If you are ready, start your transformation journey today at the link below.
Diane’s Fitness Over 40 Stats:
Starting weight: 123
Ending weight: 113.6
Starting body fat: 26%
Ending body fat: 16.94%
Diane’s Fitness Over 40 Before and After Photos:
Fit over 40 Before and After
Diane’s Hitch Fit Online Personal Training Story:
How to Get back to Pre-Pregnancy Weight
“I have always been curious how Fitness/Bikini Competition models achieved such amazing transformations in such a short period of time and now I know how!
My goal was not to step on stage but to learn how to get to my pre-pregnancy weight and size in the most efficient, effective way. I also want to have a blueprint for achieving fitness competition shape if I decide to pursue that as a later goal.
Now, I am not only able to fit in my pre-pregnancy size 2 clothes, but my size 2 clothes fit loose on me, and my body fat % is in the teens! Diana guided me on how to break my plateau, drop inches, pounds, and fat to hit my goal of fitting in my pre-pregnancy jeans in 10 short weeks! She also showed me how to maintain the results.
Before Hitch Fit, I was able to lose about 15 lbs on my own after having 2 wonderful children, but once I hit about 117-120 lbs I plateaued and could not hit less than 20% body fat or maintain less than 117 lbs. I was on this endless cycle of working out harder and longer and eating less and less with very little progress.
Get in Fitness Model Shape over 40
I did a search for how to get in competition shape without having to compete, and Crystal’s Transformation Story came up, which prompted me to subscribe to Hitch Fit’s mailing list. This is funny because as I was about to complete my online Hitch Fit Look Like a Fitness Model Plan, I asked Diana for a success story for bulking and cutting because I was curious about the Hitch Fit Get Big Get Ripped Plan and she sent me Crystal’s story again – it came full circle!
I was amazed by the incredible Hitch Fit Transformations and would frequent the success stories often since first subscribing. After about 1 year of trying to hit my goals on my own with a 6-day strength training split, and experimenting with different macros and diets while staying on my endless plateau, I was finally ready to reach out and transform with Hitch Fit.
Diana has been an amazing guide on this journey from a physical, mental, and emotional aspect. She has helped me find a positive, healthy, maintainable place of grace. She helped me build a better relationship with body, mind, health, and nutrition, as well as how to still work towards goals while traveling and on vacation.
After week 10, I was battling myself because part of me was very happy with what I already achieved, and part of me wanted to pursue learning more; I was beating myself up about it and Diana worked with me through the self-doubts and criticisms that surfaced.
I decided to enjoy what I achieved thus far and learn how to maintain where I was. I hit fitness goals in the past but always had trouble maintaining them, so I wanted to make sure I could keep the results this time. I transitioned to maintenance since I was not planning to compete, and my body was in a place where I felt happy and healthy.
After successfully learning and enjoying how to maintain nutrition and exercise up to week 16, the end of my Fitness Model Plan, I made a new goal: build muscle. I love to lift and have always wanted to learn how to bulk and cut. I am now doing the Hitch Fit Get Big Get Ripped Plan with Micah and my husband has signed up for his own Get Big Get Ripped Plan as well!
My advice to you is: if you are truly ready to learn how to transform and make the changes needed to deliver the results you have always wanted, reach out to Hitch Fit now. You will learn how to achieve and maintain your goals with the most amazing guides, Diana and Micah.
I wish I had known about Hitch Fit sooner. You will learn how to get the results you want and keep them; you will work smarter. The Look Like a Fitness Model Plan had me eating more and working out less than I was doing on my own before the plan.
Thank you, Diana, for guiding me on this really fun, transformative journey, and thank you, Micah, for the journey we are on now!”
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
You know what life is for fitness fans: health apps, constant moving, exploration of new places, spontaneous trips… Maintaining a stable mobile connection is a necessity for people like you, not only a matter of safety and convenience. Keep reading to find out how United States virtual eSIM cards ensure 24/7 mobile Internet, no matter where you are. Keep reading to learn more about eSIM for an active lifestyle and fitness.
Why is Connection a Challenge for Fitness-Focused People?
Active people need stable mobile Internet like no one else:
Travel connectivity means high roaming fees;
unfortunately, not every hotel and airport is equipped with Wi-Fi;
You don’t know where you will be the next day – what if you didn’t manage to buy a SIM card for a new country?
Health watches, fitness apps, and maps require a constant Internet connection.
Embedded SIMs, an analog to old-fashioned SIM cards, solve these issues with global, roaming-free connectivity. See how.
What is an eSIM, and how does it work?
While a traditional SIM is a plastic card connected to a single region and data plan, eSIM is much more. This technology uses a built-in chip in eSIM-compatible devices to connect to the Internet and program the data plan. Not only do you get digital freedom while moving – but the embedded SIM is also about cost-saving, convenience, and stable performance for your fitness apps.
Wide compatibility is another difference. Most devices released after 2019 work with this innovation. Apart from smartphones, there are smartwatches, tablets, laptops, and even cars – you don’t need a SIM card slot. Moreover, a single profile connects to multiple cell data providers. You see, eSIM is not a provider itself. Even within a single country, your smartphone will connect to multiple providers – for example, T-Mobile and Verizon in the US, depending on which offers the best connection quality at the moment. All you need to do is to activate a plan once.
What makes eSIM So Good for Travellers and Active Life Adepts?
Skip mobile stores. What can be more irritating than spending time in SIM stores, especially when you’re exploring a new country? Instead, buy and activate your embedded SIM online.
Be travel-ready. Wake up in the US, spend the next day in Canada, and travel to Europe on the weekend. A single plan can be programmed to catch the Internet in multiple countries. Mobile Internet is here once you come to a new country.
Pair with fitness devices and smartwatches. Some providers offer a single data plan for multiple smart travel tech. Activate on your smartphone and connect smartwatches as well. Alternatively, use Hotspot to share the Internet with an unlimited number of devices.
Stay safe. SIM cards can be lost or damaged, while eSIM is always with you.
5G support. Over 2.27 billion users across the world use 5G Internet. Experience shows that such speed is necessary for real-time tracking of your physical condition.
Stay Productive and Fit Wherever You Go
Apart from trips, an embedded SIM provides constant connection for your eSIM fitness apps and devices. Flexibility with eSIM covers workout apps, health data tracking, real-time analytics of your calories burned, and workout time.
The wide coverage is worth mentioning. Are you jogging in a park? Visiting a basement gym? Hiking in the mountains? eSIM doesn’t offer new coverage techniques – instead, it chooses the best of existing ones. No matter where you are, the chip in your smartphone/watch is looking for the best cell data provider and cell tower. As a result, active people receive the best possible connection at the moment. In case 5G is not available, you’ll be automatically switched to 4g/4g/2g – still enough to chat and make calls.
Finally, stay safe by avoiding unreliable Wi-Fi spots. Criminals may steal your mobile data and finances. Instead, be sure you have a personal source of connection.
How to Get Your First eSIM: Step-by-step Guide:
Check if your device is compatible. See this list of compatible devices. If your smartphone doesn’t work with eSIM, it may be a smartwatch, tablet, or laptop you travel with.
Visit the provider website. For example, Yesim offers a convenient shopping website and application. You’ll find all the available plans, trials, and discounts.
Choose your plan. United States virtual eSIM cards cover all the states by connecting to Verizon and T-Mobile. There are also pre-paid and unlimited plans for whole regions (Europe, North and South America, Asia, etc.) or even the whole world (140+ countries in Yesim’s Global plan).
Purchase and activate. eSIM carriers activate your data plan within official apps. You’ll need to scan the QR code and follow the guides to install the plan in our device’s settings.
Try the Best Apps to Pair with Your eSIM
Use the full power of mobile Internet for training and work. Pair the device with the most popular fitness apps: My Fitness Pal calorie counter, Strava for running/biking, and Apple Health / Fitbit to maintain your overall physical condition.
While you’re always online on the go, the technology uses travel software: online GPS, free Wi-Fi maps, travel places aggregators, emergency services, etc.
Whether you’re training, traveling, or balancing work and play, don’t worry about the Internet connection. Enjoy activities and explore new places instead of running to SIM shops and worrying about your digital safety.
In 2025, eSIM is the best technology for stress-free, unlimited connectivity across the world. Try it today with a unique promo code from Yesim. Enter the YESIMKEEPITSIMPELLE10 code and receive a 10% discount on your first eSIM purchase!
In an impressive feat for someone her age, Rory Van Ulft deadlifted 111 kilograms (244 pounds) beltless at only 9 years old. This remarkable accomplishment was caught on camera and has since gone viral. Many are in awe of the strength and determination of this young weightlifter, and we can’t wait to see what she will achieve in the future.
Who’s Rory Van Ulft?
Rory is a three-time U.S. weightlifting Youth National Champion who’s only 9 years old and can lift way more than she weighs. Rory has gathered 481k followers on Instagram who follow her training routine and journey towards becoming the youngest, most awarded athlete.
Rory initially picked up weightlifting as an addition to her gymnastics training. Coming from Ottawa her first competition was in 2016 when she was only 6 years old. She performed a 50-pound clean and jerk and a 38-pound snatch, according to Insider.
With several weightlifting championships under her belt, she does not plan to stop anytime soon.
“Rory can do weightlifting as long as she wants,” said the young athlete’s mother, Lindsay.
Recent achievements
On April 5, 2022, Aurora “Rory” van Ulft who back then was a two-time USA Weightlifting (USAW) Youth National champion participating in the 30-kilogram weight class and 13-and-under division posted a video on Instagram pulling 100 kg (220.5 pounds). More than 3 times her body weight.
Just 5 days ago on her Instagram, she posted a video deadlifting 111kg (244 pounds) which is over 3.43 times her body weight and 1kg above the all-time Youth 1 BOYS’record, set in 2021 by an athlete in the 67.5kg category – over twice her size.
Watch the lift here:
While wearing lifting straps during this lift, meaning it isn’t technically raw, it’s an important achievement for a weightlifting community.
The deadlifts have a lot of carryover on the snatches and clean & jerks, so Rory van Ulft’s recent improvement will be very beneficial in her future weightlifting journey.
This is an incredible accomplishment for such a young athlete, and it will be exciting to see how she progresses in the coming years. Aurora “Rory” van Ulft has demonstrated that with hard work and dedication, anything is possible. We wish her the best of luck as she continues her weightlifting career.
Here’s the advice she gives to other girls and boys her age: “You always have to try your best. Even if you don’t get what you’re trying to make that day, you still tried as hard as you can. And you should keep trying until you can’t.”
I rode a lot this week including in some rainy weather. With the weather improving, I was planning on doing longer rides Friday and Saturday. But my body went on strike Thursday night- I got some cold symptoms and a really bad case of the chills, including chattering teeth. I had to crank my electric blanket to high, and had a fistful night’s sleep. But sometimes around 4:00 AM the chills got better. I still had symptoms like headache and runny nose so I took yesterday and today off. Tomorrow is scheduled to be a short easy ride which I may do if I’m feeling better by then. This kind of thing has happened before when I got over enthused.You’re 72 Rich, not 27!
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
As Dr. Kristen Neff points out on in her bookSelf-compassion, life is complex and so are humans:
“Judgment defines people as bad versus good and tries to capture their essential nature with simplistic labels.
Discriminating wisdom recognizes complexity and ambiguity.”
Nothing is ever as simple as it seems. Things are never as good or bad as our brains think they are either.
So despite the voice in our heads that wants to judge everything in black-or-white, yes-or-no, good-or-bad terms… We must remember that life is a beautifully complicated mess.
Author F. Scott Fitzgerald once said:
The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function.
One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.
This is my task for you today.
Is there a part of your life that feels black-or-white, and instead could use a bit of complexity?
Nothing is as simple as it seems.
Life is hard, and change is hard. AND you’re a good person who’s trying.
PS: Need guidance and accountability to reach your fitness goals? Nerd Fitness has helped 10,000+ humans over the last 8 years with 1-on-1 online fitness coaching.Click here for more details.
The Difference Between Cold-Pressed and Refined Oils
Oils play a crucial role in our diet, providing essential fatty acids, antioxidants, and fat-soluble vitamins. However, not all oils are created equal. One of the key distinctions is whether an oil is cold-pressed or refined. The difference in processing affects not only the nutritional value but also the taste, aroma, and overall health benefits of the oil.
Cold-Pressed Oils: The Purest Form
Cold-pressed oils are extracted through mechanical pressing without the use of heat or chemical solvents. The process typically involves crushing the seeds, nuts, or fruits and slowly pressing them to extract oil. Because the temperature remains low (usually below 49°C or 120°F), the oil retains its natural nutrients, enzymes, and antioxidants.
Benefits of Cold-Pressed Oils:
Nutrient-Dense: Since they are minimally processed, cold-pressed oils retain vitamins (such as vitamin E and K) and essential fatty acids.
Rich in Antioxidants: These oils contain natural antioxidants like polyphenols and tocopherols, which help combat free radicals and support overall health.
Better for Digestion: Cold-pressed oils are more easily digested and utilized by the body compared to refined oils.
Unaltered Flavor & Aroma: The natural taste and scent remain intact, making them ideal for dressings, dips, and finishing touches on meals.
Less Processing = Fewer Chemicals: No bleaching, deodorizing, or chemical extraction is involved, making these oils a cleaner and healthier choice.
Examples of Cold-Pressed Oils and Their Benefits:
Extra Virgin Olive Oil: High in monounsaturated fats and polyphenols, it supports heart health, reduces inflammation, and has strong antioxidant properties.
Coconut Oil: Contains medium-chain triglycerides (MCTs) that provide quick energy and support brain function. Also has antibacterial and antifungal properties.
Flaxseed Oil: A rich source of omega-3 fatty acids (ALA), beneficial for brain health and reducing inflammation. Best consumed raw.
Avocado Oil: High in monounsaturated fats and vitamin E, great for skin health and cardiovascular support.
Sesame Oil: Packed with lignans and antioxidants, known for its anti-inflammatory properties.
Refined Oils: Highly Processed for Shelf Stability
Refined oils go through extensive processing, including heat treatment, chemical solvents (such as hexane), bleaching, and deodorization to remove impurities, extend shelf life, and create a neutral taste. This process can strip the oil of essential nutrients and antioxidants, making it less beneficial for health.
Reasons Why Oils Are Refined:
To remove strong flavors and odors (creating a more neutral-tasting oil).
To increase the smoke point, making it suitable for high-heat cooking and frying.
To remove natural pigments and impurities, creating a lighter, clearer appearance.
To improve shelf stability by preventing oxidation.
Downsides of Refined Oils:
Nutrient Loss: The high heat and chemical processing destroy vitamins, antioxidants, and beneficial compounds.
Contains Residual Solvents: Some refined oils may contain traces of chemical solvents used in extraction.
More Susceptible to Oxidation: The refining process removes natural antioxidants, making these oils more likely to turn rancid and produce harmful free radicals when heated.
Examples of Refined Oils and Their Uses:
Canola Oil: Often genetically modified and heavily processed, canola oil is high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess.
Vegetable Oil (Soybean, Corn, Sunflower): Highly processed and lacking natural nutrients, often used in processed foods and fast-food frying.
Refined Palm Oil: Used in packaged foods due to its long shelf life but often comes from unsustainable sources.
Refined Coconut Oil: Has a higher smoke point than virgin coconut oil but lacks some of the antimicrobial benefits.
Refined Sunflower Oil: Stripped of its natural vitamin E and prone to oxidation when heated.
Which One Should You Choose?
For Raw Consumption (Salads, Dressings, Drizzles): Always opt for cold-pressed oils like extra virgin olive oil, flaxseed oil, and avocado oil.
For Cooking (Low to Medium Heat): Virgin coconut oil and cold-pressed sesame oil work well.
For High-Heat Cooking: If you need an oil with a high smoke point, go for avocado oil or a naturally refined option like high-oleic sunflower oil.
Avoid highly processed oils (such as canola, soybean, and vegetable oil) whenever possible, as they lack nutrients and can contribute to inflammation.
By choosing cold-pressed oils over refined oils, you are opting for a healthier, more nutrient-dense option that provides real benefits to your body. While refined oils may be more convenient and longer-lasting, they come at the cost of lost nutrients and potential health risks. Investing in high-quality oils can make a significant difference in your overall health, supporting everything from brain function to heart health and inflammation reduction.
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