This post is sponsored by P.volve. All thoughts and opinions are my own.
The other day while hanging out in the kitchen discussing one of the many projects that need to get done for the house, Calvin remarked that my arms and legs looked leaner and my posture was much better than it used to be. He noticed I’m standing taller, shoulders back, no longer hunched forward in a protective stance. There are probably many reasons for this change, for one the world is beginning to open up again and consequently so am I, but it’s more likely that these results come from the program I’ve designed to increase the probability I’ll live functionally and vibrantly for the longest time I can; my definition of longevity. It’s not about years; it’s about quality of life and keeping your body and brain healthy and strong.
One thing that’s clear from the longevity research I’ve been reading is that diet, exercise and a cap on stress levels are the key ingredients for a healthy body and brain. If you’ve been following me on Instagram, you know that I’ve been eating a plant-based diet, doing yoga to alleviate stress, and using P.volve to take care of my fitness needs.
P.volve is a low-impact, high-intensity, a resistance-based fitness program that can be streamed from anywhere and done in the comfort of your own home. I especially love that P.volve teaches you to move your body the way it was meant to move as well as form-focused movements that are natural to your body and the actions it performs in everyday life. It’s a perfect fit with my new, more intentional, natural, and sustainable new/old life. 
When I first started working with P.volve I had some individual sessions with a P.volve trainer who loves working with older clients, showed me the basic stances and how to use the equipment properly. I then moved on to the Foundational Program so I could master the fundamental moves. This is key and if you try P.volve, I’d recommend taking the practice time to get these right.
There’s also a wide range of programs and classes, for all fitness levels, beginner to advanced, ranging from whole-body workouts to those targeting specific areas, stretching and those not requiring equipment. Having a busy day? There’s a section called Quick Boost that has workouts you can do in 10-15 minutes. Unlike other more regimented programs, you have total control over what and how much you do which is a real selling point for me. There are also sections on Lifestyle and Nutrition that offer important information, tips, and recipes.
I asked my trainer to talk about the ways P.volve specifically meets the needs of older women and to explain how and why they do. An added bonus is that she gives some examples of exercises that illustrate the principles.
1. One of the most important things as we get older is to keep good posture and balance. Which exercises are most helpful in achieving this fitness goal?
There are many exercises at P.volve that work on posture and stability. For posture, it all starts with the mind/ body connection. Learning how to lift, reach and hold from our mid-backs and not from our shoulders is an important first step as well as stretching through the front of the chest. Our p.band is an amazing tool for activating the mid-back and helping to improve posture so I recommend looking into this piece of equipment and beginning with wide arm rows, focusing on pulling the band apart by squeezing the shoulder blades together while drawing the elbows out in line with the shoulders in what we call our “box” position.
For balance, our standing abdominal exercises work on core strength and stability both at the same time which is how we use our core muscles in everyday life. When the core is strong, one has an easier time balancing. Here are our Soccer Kick and 3’ Leg lift exercises:
Soccer Kicks
Tap one toe straight forward, angling your hip bones up toward the ceiling and squeezing into your glutes while leaning back. Be sure to keep your ribcage hugged together in the front so you don’t sink into the lower back. Reach your arms and weights overhead with palms facing forward. Lift your front leg up while pressing your arms down, recruiting your abdominals and thighs, and also working on stability!
3’ Leg Lift
Stand with your feet parallel and shift your hips back so your knees bend right over your ankles. Tilt your upper body forward so your spine is in a diagonal from head to tail and gold onto a piece of furniture to steady yourself. Tap one foot straight out to the side with a pointed foot and lift and lower the leg, working your glutes and core.
2. Building and maintaining muscle mass is essential for living a longer life. How does P.volve work to support this?
P.volve works to support maintaining (and even increasing) muscle mass by increasing good stress on our muscles through resistance. Our exercises combine resistance-based equipment and work against the pull of gravity to counteract muscle loss through aging. We move in a controlled manner and execute exercises that require muscle endurance to become stronger and stable.
3. Since P.volve is low impact does it address our cardio needs?
P.volve offers Cardio Burn which increases the heart rate while still being joint-friendly. One of the great things about P.volve is that because we take the joints through dynamic ranges of motion which increases overall stability, strength, and function, people can add cardiovascular exercises due to building a strong foundation for the joints. This not only improves cardiovascular function but also helps build bone density. The classes are also offered with several modifications for clients who have difficulty jumping or moving at a faster pace.
4. Strength training has also been found to keep our brain healthy, how does P.volve make us stronger and encourage a mind/body connection?
P.volve requires focus and attention to detail by concentrating on the muscles that are used. The trainers cue precisely and draw clients’ attention to not only what the exercise is but how to do them to get the most benefit out of each movement. Our methodology and the way it is taught definitely increases body awareness and improves the mind-body connection so that members understand how to move with more effective and efficient alignment patterns both in and outside of class!
5. What would you say to women 60+ who haven’t worked out in a while about why P.volve is still a good fit for them?
Physical activity can help prevent many common diseases, decrease the risk of falls, help individuals reduce or eliminate pain in their bodies and improve mental health. The method is a good fit for women who are 60+ because it’s joint-friendly, low inflammatory, improves flexibility, and increases core and hip stability. I’d recommend they start with our Foundations classes which are accessible for individuals who haven’t worked out in a while but also provide a great challenge!
If you’re interested I’d recommend heading over to their site and checking it out for yourselves. There’s a free trial so you can explore the on-demand classes and range of programs. If you want to go ahead you can use the discount code LYN to get 10% off equipment. As always check in with your doctor before starting any exercise program, I did because I have a hip replacement. This hasn’t constrained me from doing the exercises and in fact, I’ve been able to strengthen the muscles around and open up my hips which will make my joint last longer. P.volve is designed in a way that minimizes risks and injuries so it’s a good fit for me at this time of life. I find myself concentrating on the movements and feel myself working my brain when I do. For someone who is still very engaged in life and all it has to offer, P.volve is my one-stop shop to keep my body running smoothly and efficiently; just like our new/old car.
What are you doing to keep your brain and body healthy?
Hi Lyn! Just popping in to say hello across the many years. You have made quite a name for yourself and it looks like you have been going through life in a most amazing way!
I am plodding along, trying to remember who I am and where I am going.
Glad to see you are up and around! It’s been a long time since King Street and Maplewood Avenue in Dobbs Ferry and Sacred Heart. Thank you for being my childhood friend.
Oh my goodness, I remember those times so fondly, so good to hear from you. Remember our big Washington DC adventure? Thank you for many wonderful moments.
Thank you for introducing us to this program. It is so important as we age that we keep ourselves physically healthy.
What am I doing to keep my brain and body healthy? I discovered the world of ZOOM – there are so many free “events” (author interviews, lectures etc) that I have been able to listen to. The world has been brought into my home. I also read and connect on occasion with friends – social distancing. Lots of walking and now gardening – appreciating nature coming to life. Trying to eat more fruits and salads. Just enjoying each day as it evolves.
Most important…enjoying the day that is right before us
Do you recommend the equipment offered on the P.volve site? Also, where did you find your trainer?
Thank you!
I do recommend it because it helps with the strength training part. But it is also a good idea to start without it and get the postures and moves correct,
Hi Lyn
I mediate daily. Walk or ride bicycle. One thing I could begin is weight training to strengthen my core, posture and lean muscle mass. I have become a bit flabby and soft during the pandemic. I focus on healthy eating and track what I eat each day, so that I am aware of what I am putting into my body. I am 63. I feel good. There is room for improvement. I look forward to your blog, Lyn. I am interested in what you write. It is alway thought provoking. Thank you!
I meant “meditate”
Thank you!
Sooo many young people on the P.volve site. Not terribly welcoming or inspiring to this older person
I am reading more than ever and researching anything new to me. Since my body is limited I am walking through my house back and forth to build up muscle in my legs and increase bone density. I cannot do this outside yet due to allergies and steep yard since my home is on a mountainside. Small baby steps still take me forward.
Yes, they do!
I also found a similar program: Essentrics, developed by Marie Edmonds-White who is in her 70’s, has written books on Aging Backwards, and has been on PBS for years. She now has a streaming program called Essentrics TV that has changed my life…I’m 67 close to you….and also have long white hair ?. I’ve been following you on Instagram for a while now. Great stuff on aging well!
Thank you and thanks for the recommendation
I love Essentrics and Miranda too! She is on PBS.
Hi, I spelled the Essentrics founders name wrong in my previous comment, it is Miranda Esmonde -White. Darn iOS spell check!
I am glad you mentioned Essentrics and Miranda Esmonde -White. I found her on PBS as well. She appeals to me because she flows the movement as a dancer would. I learned to be more careful when starting a new program of exercise. I learned less is more until I am used to the exercise if I want to move on day two! Will definitely check out P.volve! Thank you!
This made me really think because for the last 2 years I have been struggling to lose weight to be healthy. There was a time in my life that I only worked on weight for looks and vanity, but now, at 62, I realize that I must be healthy and lose weight for myself, my future and the hope for what lies ahead. This was encouraging. Maybe I will jump back into my yoga despite that rough patch from the knee surgery, and try to move forward! Thank you
Yes by having a positive vision of what older can be we are more likely to take care of our health earlier.
You are a prime example of what a positive vision of what older can be like.
If only I had known how to care for myself when I was younger . You can’t put old heads on young shoulders, but oh – how I wish that I had known what I know now about health and exercise.
Never too late, you can still try to be the best you can within the limits. I’m having to learn how to cope with some that are creeping in.
You may want to check out barre 3. They have videos of different workouts and you can sign up for a membership. I haven’t been to the gym for over a year due to covid so I rotate through old workout tapes and stumbled across barre 3 on television. They have shot workouts for different body parts and various levels. They also rotate through 45-60 minute main workouts every two weeks or so. Also look up yoga with Adrienne. She has several 30 day workouts as well as miscellaneous workouts. It’s no real substitute for the gym but it beats sitting on the couch.
Thank you!
Worth Appreciating. Great work.
Thank you.
Love this lyn. Thanks for sharing this.
You’re right. One of the most important things as we get older is to keep good posture and balance. 🙂