Jani Dittman aka FitDitts

Just a few exercises I filmed (or re-filmed 😜) for this next round of strength programming for my FitLife community! 🏋🏻‍♀️ As a member of my FitLife community, you get a fresh new program every 4 weeks. 📝 We find that 4 weeks is long enough to perfect and progress each exercise, but not so long that you get bored or burnt out. ✅ If you want to mix things up- there are 100’s of other guided workouts to choose from at your fingertips! 🙌🏼 Plus get support and feedback from a community of like minded women who understand the unique challenges of midlife fitness. 👯‍♀️ Not a member yet? First week is free! Join anytime, cancel anytime. See the 🔗 in my profile to lean more. 🤩 🎵Don’t Give Up On Me, Andy Grammer #midlifestrong #midlifewomen #midlifefitness #fitnessforwomen #strongnotskinny #over40fitness #fitover50 #agingstrong

TRX straps are probably the most versatile and accommodating pieces of equipment you can own. 💛🖤 Whether your goal is cardio 🏃🏻‍♀️, strength 🏋🏻‍♀️, or mobility 🧘🏻‍♀️, you can do it all on the Trx. From a beginner to a high performing athlete- there are moves for every fitness level. Do you have a Trx? If so, how do you like to use them? For this strength + mobility workout, do each slide for 60 seconds (30 seconds per side where applicable) and repeat 3-5x through. 🎵 Run Run by The Rival #trxtraining #trxvideos #suspensiontraining #trainanywhere #fitnessforeverybody #trxfitfam #fullbodyfitness #resistancetraining #workoutwithme

Don’t like running?🏃🏻‍♀️ Do this No Jumping 🚫 Cardio instead! I used to run in my 30’s and up until about mid 40’s. I just never really loved running because it was a little too boring for me. And if I’m being completely honest- so is walking. 😂😆 But I do it anyway. 🙃 Hiking however, is totally different. There’s something about walking toward a destination with a view that is so much more exciting. And when you get to the top, you get a sense of accomplishment WITH a view. 🤩 How about you? Would you rather run, walk , or hike? Let me know by dropping a 🏃🏻‍♀️🚶‍♀️🥾 in the comments! And if it’s none of the above? Well here you go!👇🏼😃 6 moves // 60 seconds each (30 seconds per side where applicable) and repeat 3-4x. 🎵In My Home by Young the Giant #nojumpingworkout #lowimpactworkout #homeworkout #workoutanywhere #bodyweightworkout #cardioworkout #lowimpactcardio #walkingworkout #homefitness

Midlife women! How are you navigating perimenopause/menopause? Have you experienced symptoms, and if so, what are you doing about it? Do you have a game plan? Let’s start a conversation, share experiences, and help each other out on this journey! My menopause game plan: * Strength train 3x per week * Walking 8-10k steps per day * HIIT/SIT 2x per week * Dial in on my nutrition to get my insulin resistance to go down. Tracking my macro and micro nutrients (temporarily) using the app Cronometer. * Get 115-125 grams protein per day * Daily supplements: Vitamin D, Vitamin C, Magnesium, Omega 3, Creatine * Meds to balance hormones Everyone’s game plan will look a little different. But I think it’s safe to say, what worked for us in our 20’s and 30’s doesn’t work the same 40+. 🙅🏻‍♀️ Talk to your health practitioner. And local friends! If you need/want your hormones checked and want help coming up with YOUR menopause game plan, @kellygamette_np and the entire staff at @upwardregenerativemedine is awesome!! 💯 Highly reccommend. #midlifewomen #midlifehealth#menopausejourney#empoweredaging #agingstrong #over40wellness #hormonebalance #womensupportingwomen

I’ve been a little Mia- not that anyone’s noticed. 😂 But LIFE! 🤪 Let’s just say it’s been a fairly eye opening month.😳 I will share more details in another post but long story short, after experiencing a laundry list of menopause symptoms I decided I should probably go ahead and have that blood panel done that my Dr suggested a couple years ago. 🙃 Turns out, I probably shouldn’t have procrastinated getting it done. 😬 Don’t worry, I’m not dying. 😅 But there were some very concerning numbers. I have a history of CV disease in my immediate family- my dad had a heart attack at age 48 and triple bypass surgery at 70, and my brother had a heart attack when he was 54. So I am definitely up against some tough biomarkers in my genes. I’m so grateful to @upwardregenerativemedicine for helping me navigate this process and setting me up with a game plan to get my numbers in check. I will share more details later, but bottom line- don’t put off your wellness exams and if it’s been awhile- have your blood checked! Just because you are living a healthy lifestyle, doesn’t mean you are immune to life threatening disease. #lessonlearned Now. This workout. It’s a is a good one, especially if when you don’t have a lot of time. So save it!! 5 moves / 60 seconds each move (30 seconds per side where applicable). Rest 20 seconds between each move. Repeat 3-5x through. #fitover50 #fullbodycircuit #fullbodystrength #dumbbellworkout #workoutathome #fitnessforwomen #fitforlife #midlifefitness #midlifewomen

It’s been awhile since I’ve posted any TRX here on my page! Do you have a trx at home? What I love about TRX is that whenever I am having a day where I’m feeling unmotivated to do any heavy lifting or anything too intense, these straps get me moving! I just tell myself, just start with a warm up flow on the straps and then it eases you into working out by tricking your mind that you’re not working as hard- but you are! 😅 Give this lower body focus workout a try! 👉🏼 6 moves / 60 seconds per move (or 30 seconds per side where applicable) / Rest 20 sec between each move. Repeat 3-5x through. Like this workout? Unlock access to all of my TRX workouts on the FitDitts app! With over 200 workouts, monthly strength programming to keep you strong for life, community, month long challenges, and so much more! 🤩 Start your free 7-day trial by downloading the app today! #trxworkout #suspensiontraining #trx #trxtraining #trxvideos #fitdittstrx #bodyweightstrength #homeworkouts #fitover50

What’s your training split? 🏋🏻‍♀️ While there are several ways to program strength workouts- upper/lower, push/pull/legs, total body, etc-research shows 🧐: As long as total volume is equal, your results will be the same no matter how you organize your workouts. *I will link this study in my stories if interested. 🤓 However, for myself and my over 40 clients, 👉🏼 I prefer full body most of the time and here’s why: 1️⃣ Easier recovery. By not blasting a single area of your body in one go, full body routines keep your muscles fresher for other activities or hobbies you enjoy. 🏂🚵🏻‍♀️🏄🏻‍♀️ 2️⃣ Life happens, and sometimes you can only squeeze in one workout during a hectic week. With full body routines, missing a day doesn’t mean neglecting an entire muscle group for the week. You simply pick up where you left off in the next session, ensuring consistent progress.📈 3️⃣ You are able put in more effort for each exercise. By alternating an upper body exercise with a lower body exercise the other area of the body gets to rest. 😴 Gone are the days where I want to walk away from a workout feeling trashed. I need energy for the rest of my day! 4️⃣ Better carry-over to real life. We rarely isolate one muscle group during everyday movement and activities. Full body routines ensure that everything stays connected and working together, with each exercise contributing to overall functional fitness. How about you? What is your favorite workout split and why? #fullbodystrength #trainingsplit #trainingforlife #agingstrong #midlifefitness #workoutsforwomen #fitover40 #fitover50 #homegymworkouts

Got shoulder issues? Shoulder joints are one of the most complex joints in our body with the most range of motion, which leaves our shoulders vulnerable to injuries if we don’t bullet proof the tissues surrounding the joint. 🔫💪🏼 After 2 years of shoulder pain, I am so happy to finally be pain free with better shoulder range of motion than I’ve ever had before. It wasn’t until I got serious about including shoulder prehab movements like these in my strength training and daily shoulder mobility that I finally started to see improvement. 😇 Don’t wait for an injury to get serious about doing shoulder prehab like me. 🙅🏻‍♀️ Keep your shoulders strong and stable now and forever. Pick a few of these exercises to include regularly in your weekly workout routine! 👍🏼 #shoulderexercises #shouldeprehab #shoulderstability #strongshoulders #prehabexercises #resistancebands #fitover50 #fitafter40 #midlifefitness #workoutsforwomen #midlifewomen

20 minute AMRAP + a 4 min Tabata finisher = your weekend Metcon Challenge! Save it, try it, love it! We did 3 shorter versions of this format in my TRX bootcamp class last week and it was so good. I shortened the AMRAP to 10 minutes + 4 min Tabata and we did 3 different circuits to fill the 55 min class. Putting both the short and the extended version in next weeks linup for those on my FitLife plan. 👌🏼 Come join us! 💛 When you subscribe to FitDitts, you get SO much more than a bunch of workouts. You become part of our community of midlife women who understand the challenges of midlife fitness. You get a fresh new set of workouts every 4 weeks, designed especially for the needs of midlife women. Plus several FREE month long challenges throughout the year to help you build healthy habits. It really is an amazing platform to help you achieve your fitness goals in a healthy, sustainable way. Snag a FREE 7 day trial in my profile. 😘 Workout deets👇🏼 Set a timer for 20 minutes. Complete the first 5 moves (through the rowing or cardio of choice) for as many rounds as possible until your 20 minutes is up. Finish with the last two moves with a 4 minute Tabata. Alternate each move for 20 sec work/ 10 seconds rest for 4 minutes. Have fun! #metcon #metconworkout #amrapworkout #weekendworkout #midlifefitness #workoutsforwomen #over50fitness #fitover40 #agingstrong

Do you prefer high or low impact cardio? Vote👇🏼 For me it depends on the day, but just because a workout is low impact doesn’t mean it’s low intensity! Try this workout and I think you’ll agree. 😅 HILIT - High Intensity, Low Impact Training. Perfect if you love to sweat but don’t love jumping in your cardio. Let’s get moving! 👉🏼 7 moves / 45 seconds work / 15 seconds rest / repeat 3-5x through.

Try this fiery little chest tri-set! 🔥 If you are a woman over 40, strength training is one of the most important things you can do for your health. Including 2-3 days of strength training per week will: 1. Protect your aging joints 2. Improve your metabolism 3. Increase bone density 4. Increase lean muscle mass 5. Give you more confidence 6. Improve your overall quality of life If you are over the “get skinny” “get ripped” “build a booty” programs and want a sustainable approach to reaching your fitness goals, come join a community of like minded women who workout to be strong, confident, and capable of doing all the things we love. Snag your free 7 day trial in my bio. 👍🏼 Have a super weekend! 1️⃣ Alt DB Floor Press: 10-16 total reps. Go as heavy as you can! 2️⃣ Angled Pushups: 6-10 reps (option to drop to your knees) 3️⃣ Loop Band Chest Fly: Burnout- go until your pecs are on🔥 (If you can do more than 15 then grab a thicker band) Rest and repeat 2 more times. #strengthtrainingforwomen #chestworkout #midlifefitness #midlifewomen #homeworkoutsforwomen #workoutathome #strongoverskinny #upperbodycircuit

Feeling stiff? 🥴 Give me 10 minutes and I promise you will feel 💯 better. 😇 📣 Sound on for cues Just 5 minutes a day of mobility will keep your joints happy and moving freely! 👉🏼 Did you know I have a 30 day mobility program?🧘🏻‍♀️ Hips, shoulders, spine, knees, ankles, neck, wrists- I got you covered in just 5 minutes a day! To try my mobility program FREE for 7 days along with FULL access to all of my training programs, head to the 🔗 in my profile. #mobilityflows #mobilitymatters #mobilitymoves #healthyjoints#mobilityroutine #guidedworkouts #agingstrong #midlifewomen #foreveryoung

What’s the secret to timeless strength and confidence? Strength training. (📣 Sound on for verbal cues in the slides) These hip dominant lower body strength moves are just a few of staples I include in my strength programming. Repeating them often, applying the overload principle, is how I’m staying strong in my 50’s and I plan to do them for life! 💪🏼 We start a brand new round of strength workouts on Monday in my FitLife community, so it’s the perfect time to come try it out! Comment ‘STRONG’ to try a week FREE! Come train with a group of like minded women and let’s redefine what’s possible at any age. 🙌🏼 Workout deets 👇🏼 SS1: 3 sets 1. Conventional Deadlift- 8-10 reps 2. Rotational Bulgarian Split Squat 8-10 reps per leg SS2: 3 sets 1. Glute Bridge- 10-15 reps 2. SLDL- 8-10 reps per leg SS3: 3 sets 1. Deadstop KB or DB swings- 8-12 reps 2. Side lying clam shell- 10-15 reps per side #StrongLegsStrongLife #StrongAtAnyAge #legday #gluteworkout #lowerbodyworkout #legworkout #nosquatlegs #midlifewomen #midlifefitness #agingstrong

If consistency is key, then how do we stay consistent? I shared this in my stories last week and it’s something I feel so strongly about, that it needs a permanent spot in my feed. Keep asking yourself why (a minimum of 3 layers deep!) until you get to the root! You have to feel deeply connected to your why. Then WRITE IT DOWN. 📝 And put it where you will see it daily! You won’t think you need to… But you do. Because when you first set a goal, you are motivated. You think, I got this! 💪🏼 However, motivation never lasts and if your why isn’t written where you are reminded of it everyday, you’ll start lose sight of that thing that really matters to you, and you give up. 😔 Trust me on this one. It’s really a simple thing, yet so powerful! Just do it! 👊🏼 What’s one thing that helps you stay consistent? Let me know in the comments! #consistencyiskey #fitnessmotivation #fitnesswhy #fitnessgoals #findyourwhy #trainertips #fitnessforwomen