HI CAROLINA! I AM TINA FROM GREECE, AND I AM 46 YEARS OLD. I HAVE TRIED MANY KINDS OF WORKOUTS FOR THE PAST 25 YEARS AND I MUST SAY THAT I AM THRILLED TO FIND THIS PLACE THIS APP AND THIS TYPE OF WORKOUT/WELLBEING PLACE. I WOYLD LIKE TO ASK SOME THINGS !
1. I AM ON WEEK 4 OF FOUNDATION AND I AM STRUGGLING TO COM[PLETE THE WORKOUTS AND I THOUGHT THAT I WAS IN A VERY GOOD SHAPE. MY ARMS ARE IN PAIN TJE LAST 5 DAYS. DO YOU HAVE ANY SUGGESTIONS ABOUT WHAT TO DO?
2.I AM ALREADY IN MENOPAUSE AND I WANT YOUR THOUGHTS ABOUT WHAT IS SAID ABOUT THE BONE DENSITY AND THE WEIGHT LIFTING . DOES YOYR WORKOUTS HELP TO THIS DIRECTION OR SHOULD I ALSO ENGAGE IN WEIGHT LIFTING?
3. DOES YOUR KIND OF WORKOUTS HELP TO HAVE DEFINED ARMS ?I HAVE ALREADY SEEN RESULTS TO MY CORE AND LEGS BUT MY ARMS NEED YET A LOT OF WORK !
I KNOW THAT YOU DONT PAY ATTENTION JUST IN WORKING OUT AND THERE IS A DIFFERENT PHILOSOPHY IN THIS APP BUT I NEED YOUR THOUGHTS ANYWAY! THANS IN ADVANCE FOR YOUR ANSWER.
Hi Tina!
It’s so wonderful to hear from you! We’re thrilled that you’ve found your way to Swan, and it’s inspiring to see your dedication after all these years of trying different workouts. Let’s dive right into your questions and talk about how Swan’s approach aligns with what you’re looking for.
1. About Struggling with Week 4 of Foundation:
First, you’re not alone! Even if you’ve got a strong fitness background, Foundation is intentionally designed to dig into both muscles and bones in a way that can feel new and challenging. It’s completely okay to repeat the weeks as many times as you need – this process is about building from the inside out, with a strong focus on long-term muscle and bone health. The key here is patience, letting your body adapt gradually, and respecting those signals like soreness. Take time to stretch, rest, and listen to your body. You’re doing amazing by showing up, and consistency will do the rest!
2. Bone Density and Menopause:
Yes, absolutely—Swan workouts are designed with the longevity of muscles and bones in mind. We focus on weight-based exercises and controlled movements to help maintain and even improve bone density, which is especially important in menopause. These exercises act as resistance training, which strengthens both muscle tissue and bones. By building this foundation, you’re also supporting joint health and mobility. If you’d like to add extra weights, just check in with yourself and gradually work them into your sessions—progress is always our focus here.
3. Defining Your Arms:
You’re already seeing great results in your core and legs, which is fantastic! The same approach will pay off in your arms with time. Swan workouts include targeted movements for the arms that build muscle definition, but remember, building density and strength is a journey. You’re putting in the work, and that steady, patient approach will create lasting changes. Just keep at it, and the results will come!
Above all, remember, Swan is here to support not just physical change but also a well-rounded, sustainable approach to well-being. You’re exactly where you need to be, and we’re here cheering you on every step of the way.
Stay patient, keep showing up, and trust the process—you’re doing great!
With warmth and encouragement,
Carolina