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Get ready for the good vibes with this ultimate mood-boosting, confidence-inducing, heart-pumping dance workout! From the moves to the playlist, this workout is designed to leave you feeling like your most awesome self. We’ve included a tutorial for people who want a breakdown of each dance AND modifications before they jump into the workout: https://youtu.be/ndH6Y9KXuOU This class is free as always, but as we cannot monetize these videos due to copyright, donations help us to keep making these workouts! Venmo: @and8-fitness (if it asks for the last four digits, please use 9168) PayPal: https://bit.ly/2Pyj3FB Cashapp: $DominiqueGillyard Recording Studio: Born 2 Dance | Vienna, VA Playlist: Good as Hell (Prince Fox Disco remix) - Lizzo ft. Ariana Grande Countdown - Beyonce Nice for What (Goshfather remix) - Drake Dance with Somebody - Whitney Houston Salute - Little Mix Freaky Deaky - Doja Cat + Tyga

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Can sleep affect weight loss? How much sleep should you get? The CDC (Centers for Disease Control and Prevention) recommends adults get seven or more hours of sleep each night. Not getting enough sleep has been linked to several health conditions, including heart disease, obesity, type 2 diabetes, and depression—all of which can affect your weight. The Connection Between Sleep and Weight Loss Sleep can affect hormones that are central to appetite, ghrelin and leptin Sufficient sleep may help you lose weight. A full night’s rest can help control appetite by balancing the hormones ghrelin and leptin. Sleep deprivation can also affect weight in the opposite direction. Causing a spike in the stress hormone cortisol, poor sleep quality is associated with poor eating habits. Sleep can also affect your metabolism (how your body converts food to energy). Getting less sleep may decrease your resting metabolic rate while increasing insulin sensitivity and the risk of diabetes. For better sleep, try: Going to bed and waking up at the same time each day Limiting your screen time about an hour before going to sleep Keeping your bedroom dark and quiet Getting regular physical activity Visit our blog to learn more: https://www.forhers.com/blog/sleep-and-weight-loss The information provided here is NOT MEDICAL ADVICE and is for informational purposes only. Please contact your provider if you have any further questions regarding your condition or treatment.

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Being fit over 50 isn’t about chasing youth — it’s about embracing strength, energy, and confidence at any age. It's a lifestyle built on smarter choices, consistency, and self-respect. After 50, fitness becomes less about aesthetics and more about functionality: maintaining muscle mass, supporting joint health, boosting energy levels, and staying independent. It means adapting workouts to your body’s needs — focusing on strength training, mobility, and heart health. It also means making nutrition a priority, emphasizing whole foods, adequate protein, and hydration. Recovery and sleep become just as vital as exercise. Being fit over 50 is proof that age is just a number when you stay committed. It’s about living with vitality, moving with ease, and setting an inspiring example for younger generations. Fitness isn’t a phase — it’s a lifelong investment in yourself.

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