Healthier Aging with Jen Sturm

Healthier Aging with Jen Sturm NASM CPT. Strength/Resistance Trainer. Healthier Aging Coach. Senior Fitness Specialist. Women’s Fitness Specialist. Diabetic Prevention Coach. IAHC Health Coach.

SilverSneakers Instructor. I want to age Healthier & Happier. I want that for you too. Within our control is the choice to make lifestyle habit changes that can enable us to age healthier and stronger. Prioritizing good Nutrition & Strength Training is the KEY. Let's Do It!

We’ve been talking about grip strength in my senior fitness class and how important it is to our overall health especial...
07/31/2025

We’ve been talking about grip strength in my senior fitness class and how important it is to our overall health especially as we age.
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Grip strength is an important indicator of overall health for seniors, and exercises like the farmer’s carry and towel twists can help improve it. Maintaining good grip strength can help you maintain independence and reduce the risk of falls and injuries.

Why is grip strength important for older adults?

FUNCTIONAL INDEPENDENCE
Strong grip strength is essential for performing daily tasks like opening jars, carrying groceries, and holding onto handrails.

INJURY PREVENTION
Improved grip strength can help prevent falls and injuries, especially when navigating stairs or uneven surfaces.

OVERALL HEALTH INDICATOR
Studies show that grip strength is a good predictor of overall health and longevity in older adults.

COGNITIVE FUNCTION
Strong grip strength is associated with better cognitive function and a lower risk of cognitive decline.

*** Exercises to improve grip strength:

Farmer’s Carry: Holding dumbbells or other heavy-awkward objects in each hand, and walking with them.

Towel Squeeze: Squeeze a towel as tightly as possible, holding for a few seconds, then release.

Towel Twists: Twist a towel with both hands, alternating directions.

Ball Squeeze: Squeeze a tennis ball or similar-sized ball, holding for a few seconds.

Finished up the last of my CEUs for my NASM-CPT recertification. If you are a certified personal trainer, I highly recom...
07/06/2025

Finished up the last of my CEUs for my NASM-CPT recertification.

If you are a certified personal trainer, I highly recommend FITFIXNOW’s courses geared toward the aging population & special populations.

Building and maintaining our Skeletal muscle is important to our overall health throughout our lifespan. It is critical...
07/03/2025

Building and maintaining our Skeletal muscle is important to our overall health throughout our lifespan. It is critically important in our 50s, 60s, 70s and beyond.

Healthier aging and the ability to live independently as we age depends on it.

DO IT.

If you don’t know how to start, if you are afraid to get started then hire a professional who can set you on the right path.

Headed to the gym with my last minute pre workout ✅ 44 grams of protein total for the morning. Protein + Strength Trai...
06/21/2025

Headed to the gym with my last minute pre workout ✅

44 grams of protein total for the morning. Protein + Strength Training for the WIN.

I’m 61. Don’t have time to mess around. I have muscle to build & maintain. 💥

Progressive Strength Training + Protein Intake = a must do for our health now and as we age. Ideally, start by your 30s...
06/19/2025

Progressive Strength Training + Protein Intake = a must do for our health now and as we age. Ideally, start by your 30s. Absolutely don’t sleep on it if you are in your 40s, 50s, 60s. By your 50s you should be hyper focused on building & maintaining lean muscle mass like it’s your JOB. Your 60, 70, 80 year old selves will thank you.

This 16 minute podcast is direct & to the point with lots of information that I beg you to take seriously & act upon it.

Link to the podcast on Spotify in the comments. However, you can find it on any App where you listen to podcasts.

These are my “go to” plain Greek yogurts. FAGE has a thicker texture than Chobani. Per 170 gram (3/4 cup) serving, Fa...
06/19/2025

These are my “go to” plain Greek yogurts. FAGE has a thicker texture than Chobani. Per 170 gram (3/4 cup) serving, Fage has 18 grams of protein vs Chobani’s 16 due to the denser texture.

I use plain Greek yogurt in my mayonnaise salads. Chicken, Tuna, Egg. By replacing some of the mayo with Greek yogurt you are reducing fat & calories & are boosting protein.

Perhaps start with 50/50 yogurt-mayo then adjust from there.

Example: i made chicken salad yesterday with 13 oz of breast from a rotisserie bird. For my taste, I used 100 grams of yogurt & 30 grams (2TB) of mayonnaise.

Great taste, lower fat, lower calories & higher protein for the WIN.

I use a digital food scale — it’s always on my kitchen counter.

I’ve been talking to my group fitness class about being mindful of how much they are sitting and to aim to at least stan...
06/19/2025

I’ve been talking to my group fitness class about being mindful of how much they are sitting and to aim to at least stand up (ideally move a little) every 30 minutes. Being sedentary is very detrimental to our health. Simply standing up is better than sitting.

Then a newsletter hits my email box about this very subject with scientific data included. Link to the newsletter with the entire article is in the comments. If you don’t already subscribe, you should!

Want some more science behind my recommendation to focus on Protein & Fiber in your diet? Protein and Fiber are satiat...
06/15/2025

Want some more science behind my recommendation to focus on Protein & Fiber in your diet? Protein and Fiber are satiating. Protein is needed for our bones, muscles & brain. If you plan every meal & snack around Protein (25-30 g with each meal -snack aiming for a minimum of 100 grams daily) = you aren’t hungry & won’t be eating anything not nailed down.

Here you go!

To naturally boost the production of the hormone GLP-1, which plays a role in appetite regulation and blood sugar control, focus on a diet rich in fiber, protein, and healthy fats. Specific foods like whole grains, fruits, vegetables, and lean protein sources can stimulate GLP-1 release.
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GLP1. Bet you’ve heard of it. It’s a hormone that plays a crucial role in regulating blood sugar levels, appetite, and digestion. Our bodies naturally make it. How we structure our nutrition can help our bodies release it.

For years I’ve encouraged folks to structure their way of eating around Protein, Fiber & Healthy (plant based) Fats. Eating this way = not only weight management, but is what our bones, muscles, hearts & brains need & helps keep chronic diseases at bay such as Type 2 diabetes & unhealthy triglyceride (cholesterol) levels.

Sarcopenia results in frailty. When we lose our skeletal muscle, we lose our functional strength. We become frail. Fra...
06/12/2025

Sarcopenia results in frailty. When we lose our skeletal muscle, we lose our functional strength. We become frail.

Frailty, injuries after falls and the inability to complete basic activities of daily living = leading reasons for nursing home admissions.

Sarcopenia is a big factor.

The good news is: we can make some changes to our lifestyle relative to nutrition and skeletal muscle so that we can combat sarcopenia. The sooner we start the better! Age related muscle loss starts in our 30s and the rate of loss accelerates each decade if we are not taking measures to mediate that loss.

Ensuring we are eating sufficient Protein (100 grams daily to maintain & a higher amount to build muscle) and engaging in progressive resistance-strength training that stimulate the muscle are KEY.

Happy Tuesday! Let’s talk Fiber. Prioritizing Protein & Fiber in your diet is my overall advice in structuring your Ta...
06/10/2025

Happy Tuesday! Let’s talk Fiber. Prioritizing Protein & Fiber in your diet is my overall advice in structuring your

Take a look at the benefits of having a fiber-rich diet and some sources of fiber that you can easily consume each day. Aim for 25 grams of fiber each day ✅

In the comments I will share what my morning meal looks like today & pretty much every day. As you will see, I meet my fiber goal with breakfast. I eat a big bowl (100 grams) with Fairlife skim milk. I use a digital food scale (EatSmart is the brand I have) to measure my food.

Get After It!

Good morning! Another bit of encouragement to keep your bodies moving. Exercise isn’t just good for our bodies, it’s ...
06/05/2025

Good morning! Another bit of encouragement to keep your bodies moving. Exercise isn’t just good for our bodies, it’s good for our brains 💪

If you have SilverSneakers as a benefit with your Medicare Medigap Supplement or Advantage plan then sign up for your free account with LOTS of good stuff at SilverSneakers. com

A 1/2 cup serving of Grape Nuts will get you 7 grams of fiber & 6 grams of protein. Add berries for even more fiber & ...
03/03/2025

A 1/2 cup serving of Grape Nuts will get you 7 grams of fiber & 6 grams of protein. Add berries for even more fiber & phytonutrients (blackberries,raspberries blueberries or strawberries). If you use dairy milk you will also be getting more protein & calcium.

A bowl of good nutrition ✅✅

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Franklin, KY
42134

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+12703069407

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