Fuel Your Strength

Key Takeaways

If You Are Interested in Including Rucking in Your Fitness Plan, You Should:

Start slow and build up your endurance over time while taking time for recovery
Use rucking as a way to improve your cardiovascular and strength training
Look into rucking group challenges if you are interested

The Many Benefits of Rucking

Ever since I discovered rucking, I have included it as part of my fitness routine. The unique benefits of rucking, particularly for women over 40, have had a huge supportive impact on my training regime. Rucking is an incredibly effective form of exercise that has a wide range of benefits that can impact not only your fitness capacity but also your social and competitive capacity as well.

Carrying heavy things is a fundamental movement pattern that is especially important for women over 40. The benefits to your bones, blood sugar, insulin sensitivity, stress, and more are some reasons why I love rucking.

Answering All of Your Rucking Questions

While rucking can be simply defined as carrying loads for a distance, there are a lot of questions that come up when starting any new fitness or movement practice. How much weight, what shoes you should wear, what equipment you need, what counts as rucking, and how to get started rucking are only a few of the questions I answer for you on today's podcast.

If you are curious about rucking, already have a walking practice, or just want to try something new, rucking may be the answer you have been looking for.

What do you love about rucking? What are you the most curious about? Share your rucking thoughts and experiences with me in the comments on the episode page.

In This Episode

Learn the simplest way to define rucking in one sentence (5:01)
The difference between rucking and heavy carries during a workout (6:47)
Why rucking is an effective form of exercise, especially for women (8:26)
All the answers you need to get started with rucking (18:56)
How much weight you should be rucking in each stage (25:12)

Quotes

“Once I started rucking myself, I could definitely see where this was a beneficial addition to my fitness routine, and I have been doing it ever since.” (4:34)

“We need to keep our cardiovascular strong, but we also need to strength train. We need the unique benefits of both.” (13:19)

“Proper recovery matters just like any other kind of training. Don't overdo it, pay attention to your body… don't ignore that shit.” (29:27)

“If you are looking for rucking gear that is really going to go the distance, check out GO RUCK.” (33:54)

Featured on the Show

Apply for Strength Nutrition Unlocked Here

Use Promo Code FUELYOURSTRENGTH at Go Ruck

Full Show Notes

Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest

I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Podcast production & marketing support by the team at Counterweight Creative

Rate and review on Apple Podcasts

Related Episodes

FYS 389: The Benefits of Rucking for Women w ith Michael Easter

Download this Episode

How to Leverage Essentialism for Fitness 0

Oct 3, 2023

If you are a woman over 40 trying to build your fitness and muscle, you know how important it is to get into the gym on a regular basis. But if you struggle to find the consistency or motivation to exercise, you are definitely not alone. I find consistency as one of the most common things my clients struggle with, but it doesn't have to be that way.

Key Takeaways

If You Are Curious About Essentialism, Try:

Taking time to decide what is truly important for you
Saying no to the things that you do not want to do
Doing fewer things but doing them better

Adding Instead of Taking Away

A lot of things in the health world are focused on removing or distancing yourself from a thing. Exercise is certainly not that way, and it requires you to lean in when it comes to changing your health habits. Although exercise takes time, energy, and space in your daily calendar, adding it to your life consistently is going to help you achieve the results you are looking for.

All 24 Hours Are Not the Same

While there are 24 hours in a day, each of us has our own schedule, timeline, and ability to prioritize exercise. Finding the time, space, and motivation to be consistent isn't necessarily easy, but by asking yourself the right questions, you can identify what's important, what you may want to say no to, and, ultimately, how to live more aligned with your values.

The #1 most underrated concept when it comes to helping you find more time, which can, in turn, help you increase your consistency with training, is essentialism. There is a counterintuitive reason why finding consistency with your workouts is so hard, especially as a woman over 40.

Have you ever approached your fitness with an essentialism mindset? Share your thoughts with me in the comments on the episode page.

In This Episode

Behind-the-scenes update of what to expect in the coming months on my training platform (2:47)
Why exercise does not follow the standard ideal of health change (7:43)
Understanding essentialism and why it may help you assess your life (9:50)
Questions you can ask yourself as a thought exercise to guide your actions (13:04)
How to implement the principles of essentialism into your own life (15:25)

Quotes

“It has been extremely gratifying to really bring those of you over 40 who are looking to improve your strength, muscle, and fitness, and feel strong. To really bring you a comprehensive program that is going to tick the boxes that we need as women over 40.” (3:47)

“If you are feeling challenged with consistency, I promise you you are not alone in feeling what you are feeling.” (4:52)

“Exercise cannot be accomplished through subtraction, elimination, or avoidance.” (8:33)

“Exercise is a form of self-care. We are taking care of our health.” (15:12)

“Ultimately, we all don't have the same time in our day. But by implementing the principles of essentialism, hopefully, you can carve out just a little bit more for yourself.” (17:47)