Want to light a fire under your metabolism and feel lean and strong? Then you need to start resistance training.  In fact, with just nine exercises, you can get killer legs—and the balance and power to help you function better in your day-to-day life.    In this episode, I’m telling you exactly what to do and how to do it right, including variations and modifications. Whether you’re new to training, coming back after an injury, or just want to shake things up, you can feel confident getting started. Even better, you can do all of it at home!   Listen to the episode now, then watch the video on my YouTube channel to see the moves in action. Feel free to watch and remind yourself of the proper form during your workout, too.    If you’re ready to build your best legs ever, start here!   FULL show notes: jjvirgin.com/legs   Watch the FULL VIDEO on my YouTube Channel: https://www.youtube.com/jjvirginvideos   Subscribe to my podcast: http://subscribetojj.com   Get my FREE Resistance Training Cheat Sheet: jjvirgin.com/power   Read my book, The Sugar Impact Diet:  https://store.jjvirgin.com/collections/books/products/sugar-impact-diet-paperback-book  Learn how foods cause leaky gut in The Virgin Diet: https://store.jjvirgin.com/products/the-virgin-diet-paperback   TRX Trainer:https://www.avantlink.com/click.php?tt=ml&ti;=931205&pw;=347877   Free shipping on all orders $99+   Adjustable dumbbells: https://amzn.to/3GoX5vy  Exercise medicine ball: https://amzn.to/3T8WiGv   Anti-slip step bench: https://amzn.to/3RpRN9r   Video: The Most Efficient Way to Build Muscle & Burn Fat Over 40: https://www.youtube.com/watch?v=1i2lqi2IVtI

9 Exercises I Do Weekly for Lean, Strong, Toned Legs

Well Beyond 40 with JJ Virgin is the podcast for women who want to age powerfully and enjoy the best chapter of their lives.

It’s YOUR turn now to focus on nutrition, wellness, fitness, mindfulness, and beauty.

Refuel your body. Reignite your wellness. Renew your passion. Fall (back) in love with your life, and discover what it means to age powerfully.

Every information-packed episode combines cutting-edge science, pearls of wisdom from JJ’s four decades as a health and wellness leader and the world’s leading experts on weight loss, metabolism, menopause, life transitions and much more. We dive deep into topics like cultivating mindfulness, building strong relationships and setting boundaries, and choosing health…in a nutshell, how we can AGE POWERFULLY into this second half of our lives.

At Well Beyond 40, we empower women in their 40s, 50s, 60, 70s (and beyond!) to defy stereotypes and say, “It's my time now. It's my turn now. It’s my opportunity to step into my best life!”

For four decades, JJ Virgin has helped people lose weight and stop weight regain by eliminating hidden food intolerances and lowering their sugar impact. As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ helps you stay fired up and focused on being your healthiest rockstar self.

In addition to hosting Well Beyond 40, JJ is a prominent TV and media personality. She was co-host of TLC’s Freaky Eaters and the on-camera nutritionist for Weight Loss Challenges on Dr. Phil.

Over the years, JJ has made numerous appearances on PBS, Dr. Oz, Rachael Ray, Access Hollywood, and the TODAY Show. She also speaks regularly and has shared the stage with notables including Seth Godin, Lisa Nichols, Gary Vaynerchuk, Mark Hyman, Dan Buettner, and Mary Morrissey.

JJ is the author of 4 New York Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, The Sugar Impact Diet, and The Sugar Impact Diet Cookbook.

JJ is also the author of Warrior Mom: 7 Secrets to Bold, Brave Resilience. She regularly writes for major blogs and other publications including mindbodygreen and Medium.

Visit jjvirgin.com for hundreds of free recipes and resources, plus state-of-the-art programs, products, and plenty of support to help you rev up your metabolism, reignite your wellness, and step powerfully into the second half of your life.

Nutrition

Fitness

Health & Fitness

We all know the frustration of trying to shed those stubborn pounds, especially as we age. But what if I told you that you don't have to overhaul your entire life to lose fat and reclaim your health? In this episode, I'm sharing five simple changes you can make to your daily routine that will help you hit your weight-loss goals more sustainably. From the power of post-meal walks to the surprising impact of sleep on your waistline, these little hinges can swing big doors when it comes to your health. I'll also dive into the importance of monitoring your progress with the right tools and reveal the one simple habit that can boost your fat-burning potential by up to 30%. Plus, I'll share my top five exercises for maximizing fat loss, whether you're working out at home or at the gym. Trust me, you won't want to miss this episode packed with practical tips and game-changing insights. Tune in now and let's start swinging those hinges towards a healthier, happier you! FULL show notes: https://www.jjvirgin.com/5changes Check out the Bluetooth scales and tape measures I recommend in my Amazon storefront: https://www.amazon.com/shop/jj.virgin Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst Track your protein & macros with Cronometer App: jjvirgin.com/cronometer ElectroReplenish: https://reignitewellness.com/products/electroreplenish Download my free Resistance Training Cheat Sheet: jjvirgin.com/resistance Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep Tape Measure: https://amzn.to/3wQw4Q2 TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://www.avantlink.com/click.php?tt=ml&ti;=931205&pw;=347877 Study: Effects of a 12-week walking intervention on circulating lipid profiles and adipokines in normal weight and abdominal obese female college students: https://www.sciencedirect.com/science/article/pii/S1728869X23000266 Study: Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4861065 Study: Effects of circuit-based exercise programs on the body composition of elderly obese women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3526879/ Study: Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/ Study: Increased Hydration Can Be Associated with Weight Loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/  

Change These 5 Daily Habits for Easier Fat Loss & Health

In this eye-opening episode, I sit down with Chip Conley, founder of the Modern Elder Academy and author of Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age. Chip shares his insights on embracing the power of midlife and reframing the way we think about aging. We dive into the concept of the "modern elder" and how combining curiosity and wisdom can lead to a more fulfilling life. Chip introduces the idea of "middle essence," the midlife equivalent of adolescence, and shares strategies for navigating this transformative period. He also discusses the three stages of transitions and offers practical advice for coping with each stage. We explore the importance of cultivating purpose, harvesting wisdom, and maintaining social connections as we age. If you're in your 40s, 50s, 60s, or beyond and looking for inspiration and guidance on making the most of this exciting chapter of life, this episode is for you. Chip's insights will help you shift your mindset, embrace your potential, and thrive in midlife and beyond. FULL show notes: jjvirgin.com/lovemidlife Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age: https://amzn.to/3ISQ8UP Chip’s Commune course: Thriving Through Midlife & Beyond with Chip Conley  https://www.onecommune.com/thriving-through-midlife-and-beyond-with-chip-conley-free-pass-sign-up JJ’s Commune course: Age Powerfully with JJ Virgin:  https://www.onecommune.com/age-powerfully-jj-virgin-free-pass-sign-up

Embracing the Power of Midlife: Wisdom and Wellness with Chip Conley

If you're over 40 and looking to lose fat while maintaining your hard-earned muscle, protein is your secret weapon. In this episode, I reveal the five protein-packed foods you should be eating every day to boost your metabolism, build lean muscle, and achieve your best body yet. From the incredible benefits of wild salmon and grass-fed beef to the surprising power of Greek yogurt and bone broth, I'll break down the science behind why these foods are essential for women our age—and show you how easy it can be to get over 100 grams in your diet every day. Plus, I'll share my top tips for easily incorporating these high-protein foods into your daily diet, so you can start seeing results fast. Don't miss out on this game-changing information. Tune in now to learn how you can transform your body composition, increase your strength and energy, and feel your best at any age. FULL show notes: jjvirgin.com/highprotein Download Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet: http://jjvirgin.com/antiaging Amino Power Powder: https://reignitewellness.com/products/amino-power-powder Butcherbox grass-fed & grass-finished beef: http://butcherbox.go2cloud.org/aff_c?offer_id=2&aff;_id=1330 Complete Bone Support: https://reignitewellness.com/products/complete-bone-support Get your bone broth from Flavorchef: https://affiliates.theflavorchef.com/121.html Take my 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen Body Composition Scale: https://amzn.to/3IzidAc Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Vitamin D Plus: https://reignitewellness.com/products/vitamin-d-plus The Virgin Diet: https://reignitewellness.com/products/the-virgin-diet-paperback Download 5 Gut-Healing Strategies for Lasting Energy & Weight Loss: jjvirgin.com/healyourgut Magnesium Body Calm: https://reignitewellness.com/products/magnesium-body-calm Metabolic Reset: https://reignitewellness.com/products/metabolic-reset-3 Omega Plus: https://reignitewellness.com/products/omega-plus Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://jjvirgin.com/smoothie Download my free Resistance Training Cheat Sheet: jjvirgin.com/resistance Get wild-caught fish and seafood from Vital Choice: https://vitalchoice.sjv.io/daKYGy Bone Broth Protein Shakes: https://reignitewellness.com/collections/shakes Sugar Impact Diet: https://reignitewellness.com/products/sugar-impact-diet-paperback-book Check out Zero Acre cooking oils:  https://www.zeroacre.com/page/zero-acre-cultured-oil?sca_ref=4405637.UNQKNK8AJn&utm;_source=affiliate&utm;_medium=4405637&utm;_campaign=jj-virgin&utm;_source=affiliate&utm;_medium=4405637&utm;_campaign=jj-virgin use code VIRGIN15 for 15% off Study: Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial: https://www.researchgate.net/publication/332555704_Specific_Collagen_Peptides_in_Combination_with_Resistance_Training_Improve_Body_Composition_and_Regional_Muscle_Strength_in_Premenopausal_Women_A_Randomized_Controlled_Trial Study: Dietary protein and muscle in older persons: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4162481/ 

Best HIGH-PROTEIN Foods for Fat Loss Over 40

In this enlightening episode, I sit down with my brilliant friend Dr. Richard Johnson to unpack the mysteries of weight gain and explore the unifying theory that brings all the current hypotheses together. We dive into four major diet theories about why it's so hard to lose fat, and how certain foods—especially fructose—can sabotage your metabolism and health even if you're restricting calories. Dr. Johnson shares groundbreaking insights from his research, revealing how fructose impacts fat storage. We discuss the carbohydrate-insulin model, the protein-leverage hypothesis, and how a low-carb diet combined with certain essential nutrients can make a world of difference. You'll also learn about the surprising connection between alcohol and fructose, and how to enjoy alcohol without derailing your progress. If you're tired of struggling with stubborn weight and want to optimize your metabolism for lasting health, this is a must-listen episode! Dr. Johnson's cutting-edge findings will empower you with the knowledge and tools to finally break free from the dieting rollercoaster and achieve the vibrant well-being you deserve. Don't miss out on this transformative conversation! FULL show notes: jjvirgin.com/rick   Dry Farm Wines: https://dryfarmwines.com/jjvirgin   Try RxSugar:  https://rxsugar.com/?rfsn=7896896.603c03&utm;_source=refersion&utm;_medium=affiliate&utm;_campaign=7896896.603c03   Dr. Johnson’s book Nature Wants Us to Be Fat:  https://www.penguinrandomhouse.com/books/691562/nature-wants-us-to-be-fat-by-richard-j-johnson-md/

Rethinking Weight Gain: The Four Diet Theories Explained with Dr. Richard Johnson

I recently decided I wanted to get in the best shape of my life for my 60th birthday. My original goal wasn't even fat loss; I wanted to put on muscle and improve my overall fitness. But in the process of focusing on strength training, optimizing my nutrition, and making some key lifestyle tweaks, I ended up dropping 10 pounds and 5% body fat... without even trying!   In this episode, I'm sharing the surprising mindset shifts and practical strategies that made all the difference. You'll learn why I actually INCREASED my calories at first, the reason I had to stop working out fasted, how changing my lazy evening wine-and-Netflix routine led to better self-care, and so much more. I'm also revealing the supplements I never skip even when I travel, and the metrics I track to make sure I'm building muscle and losing fat.   If you're looking for motivation and guidance to get fit and feel your best at any age, this is the episode for you! It's not about restriction or doing anything extreme, it's about consistency, nourishing your body, and making sustainable lifestyle upgrades. I can't wait to share what I've learned with you!   FULL show notes: jjvirgin.com/5things Bioimpedance Scale: https://amzn.to/4abj8Cz Food Scale: https://amzn.to/3IBttvS Try Timeline Mitopure: https://www.timelinenutrition.com/partners/jj-virgin Reignite Wellness™ Vitamin D Plus: https://reignitewellness.com/products/vitamin-d-plus Reignite Wellness™ Omega Plus: https://reignitewellness.com/products/omega-plus Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen Reignite Wellness™ Bone Broth Protein Shakes: https://reignitewellness.com/collections/shakes Reignite Wellness™ ElectroReplenish: https://reignitewellness.com/products/electroreplenish Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://www.avantlink.com/click.php?tt=ml&ti;=931205&pw;=347877 Renpho Bluetooth Tape Measure: https://amzn.to/4aqNG3j Polar Pro Chest Strap: https://amzn.to/43whIAE Join my 7-Day Eat Protein First Challenge: http://jjvirgin.com/7day Magnesium Body Calm: https://reignitewellness.com/products/magnesium-body-calm OmegaQuant Omega-3 Test: https://omegaquant.com/ref/679 use code XBNINBP7JM for 5% off Order Dry Farm Wines: dryfarmwines.com/jjvirgin  

9 Exercises I Do Weekly for Lean, Strong, Toned Legs

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