Jodi Harrison Bauer, a prominent advocate for post-menopausal wellness, has dedicated her career to empowering women to embrace vibrant lives beyond menopause. Through her podcast, Fearlessly Authentic, and her ebook, Eat To Look Younger, Bauer dispenses advice on various aspects of health, from nutritional guidance to hormonal balance.
At 63 years old, Bauer exemplifies vitality and health. Despite being a size 0, she underscores the importance of a substantial diet alongside rigorous daily exercise to sustain her impressive physique. Here’s an inside look at Bauer’s typical exercise routine.
A Glimpse Into Bauer’s Daily Exercise Routine
Bauer’s fitness regimen is rooted in strength training, a discipline she has practiced for over four decades. She explains, “Strength training is essential for preserving muscle mass and bone density as we age. My recent bone scan showed that I am 75% muscle, a testament to the years of dedication I’ve invested in my 30s and 40s.”
Her weekly schedule is methodical, focusing on different muscle groups each day:
- Mondays: Legs
- Tuesdays: Arms
- Wednesdays: Glutes
- Thursdays: Chest and Back
- Fridays: Legs again
In addition to these targeted strength workouts, Bauer incorporates 15 to 20 minutes of cardio—typically a treadmill walk—into her routine on weekdays.
Key Strength Training Exercises
For those inspired to adopt Bauer’s workout strategy, here are her favorite exercises:
Plank
- Assume a position on your hands and toes, or rest your forearms on the floor.
- Maintain the position as long as possible before gently lowering yourself.
Bicep Curls
- Hold a dumbbell in each hand, palms facing up.
- Curl the weights towards your shoulders, then lower them back down. Perform two sets of 15 repetitions.
Overhead Press
- Stand with a dumbbell in each hand, arms bent at 90 degrees.
- Press the weights upwards, then return to the starting position. Aim for 8 to 12 reps, increasing weight or repetitions as strength improves.
Tricep Extension
- With one foot forward, hold a dumbbell and bend your elbow 90 degrees.
- Extend your arm behind you. Perform 8 to 12 reps per arm.
Glute Bridge
- Lie on the floor with knees bent and feet hip-width apart.
- Lift your hips by squeezing your glutes and abs, then lower. Do two sets of 15 reps, adding weight for added challenge.
Squats
- Stand with feet shoulder-width apart, hips pushed back as if sitting in a chair.
- Rise using your glutes. Perform two sets of 15 reps.
Push-Up
- In plank position, lower your body by bending your elbows, then push back up. Aim for 15 reps.
Lateral Raise
- Stand with dumbbells at your sides, lift them to shoulder height, then lower. Complete two sets of 15 reps.
Dietary Considerations
Bauer emphasizes the significance of diet in conjunction with her exercise routine. She prioritizes protein, suggesting a daily intake that matches her ideal body weight in grams. For instance, if one’s target weight is 135 pounds, aim for 135 grams of protein daily. Bauer’s preferred sources include lean meats, fish, eggs, tofu, and legumes, alongside a generous serving of fruits and vegetables.
Bauer opts for five smaller meals throughout the day to stabilize blood glucose and support metabolism and hormone balance. Despite her disciplined approach, she allows for occasional indulgence, adhering to a flexible eating philosophy where 80% of her diet is nutrient-rich and 20% is more relaxed.
Maintaining such a rigorous routine demands discipline, yet Bauer finds motivation through established habits. “Exercise has become an automatic part of my life. It’s essential for my well-being and enables me to fully experience and enjoy life,” she reflects.
With Bauer’s routine as a guide, anyone can follow in her footsteps to achieve and sustain a healthy lifestyle.
