Website design By BotEap.comWhat makes an experienced woman? Weather. Like a good wine, she is complex. Full of surprises. Her life experience has taught her that she is not defined by her chronological age. If you are an experienced woman, you know that your health is your most precious asset. You know that the best gift you can present to the world is a healthy YOU, physically, mentally and emotionally.

Website design By BotEap.comBut if you’re over 40, and especially if you’re over 45, you’ve probably realized that staying fit and healthy isn’t the same game you played in your 20s and 30s. Maybe you can’t lose weight as easily as before. The same workouts are not producing the same results. Every woman over 40 knows that feeling of frustration when she has put on a few extra pounds, or not being able to exercise as intensely as she used to. Busy lifestyles make healthy eating and exercise even more challenging. Although we are not all the same, and each woman has different needs and problems related to her personal health, each woman needs to exercise and adopt healthy eating habits. I’ve identified 5 of the biggest barriers to staying fit after 40 and how she can overcome them. I want you to challenge your beliefs about eating, exercising, and how you look. Learn about your individual “factory settings” and how you can stay fit and healthy naturally and intuitively. Staying fit isn’t about feeling bad. It’s about feeling strong.

Website design By BotEap.comAnd have fun, not stress over every bite of food or every minute on the treadmill. Remember, you become what you believe! Be the beautiful and experienced woman that you are: it’s the spice that makes the dish!

Website design By BotEap.comBarrier 1: The Cookie Cutter Syndrome

Website design By BotEap.comYour body has specific factory settings that are unique to you. What you may not know is that your body naturally wants to get you to your optimal weight (not Jessica Alba or Angelina Jolie) as long as you don’t fight it. You just need to reacquaint yourself and stop using standard diet and exercise programs that don’t address YOUR special needs! how your individual body works, you can get results faster and maintain them more easily.

Website design By BotEap.comYou’ll look great and feel even better. Take off your clothes and take a good look at yourself in the mirror. Like a lobster that sheds its old shell and grows new shells throughout its life, you have the power to shed old images of your body and embrace who you are right now, without punishing yourself for it. Start paying attention to your body. Follow his wisdom. You are not condemned to be overweight or to be on a perpetual diet. Once you accept the body you were born with, you can return to your unique normal weight, just as nature intended. What I strongly oppose is the endless pressure to be THIN. That is a big part of the problem. Data from some treatment centers shows a steady increase in eating disorders in women over 40 years of age. We are all different. Some bodies are meant to be smooth and curvy. Others are naturally sharp and angular. That is the beauty of diversity. Accepting and loving the unique beauty of your body will set you free and give you confidence and power!

Website design By BotEap.comBarrier 2: take care of your metabolism

Website design By BotEap.comNutrition is essential for metabolism. Everyone is familiar with the word “metabolism”, but not many people know what it means. You probably know someone who can eat whatever he wants and not gain weight. Well, if you think that some people are born with a robust metabolism… that’s a myth!

Website design By BotEap.comThe truth is that you are not a victim of your metabolism, it is the creator of your metabolism. There is no mystery. Food is simply energy, your body requires energy to function. Food in the form of proteins, carbohydrates, and fats are your main sources of energy (calories). Take in more energy than you need from any of these and your body will store it as fat. So fat loss is all about energy balance. Simple, right? You have to eat smarter, not less. When you restrict calories below the minimum amount of energy required to fuel your nervous system, your body thinks it’s starving. When this happens, your body is not only burning muscle for fuel, but by doing so, your body is actually slowing down your metabolism.

Website design By BotEap.comWhen you lose muscle, you are lowering your metabolism. Lose the “eat less, weigh less” mentality. Restricting your calories will guarantee a slower metabolism. The act of eating HEALTHY, which prompts your body to process supportive foods frequently, ensures a faster metabolism. A faster metabolism means your body becomes a fat-burning machine.

Website design By BotEap.comBarrier 3: Diet Addiction Diets don’t work.

Website design By BotEap.comThe health and fitness industry relies on the fact that you don’t know this or you won’t believe it. But if you’ve tried to lose weight in the past on any kind of fad diet and have gained the weight back and then some, you know what I mean. I know, you’re probably thinking that you have to be on a diet forever to have any kind of permanent weight loss. But nothing could be further from the truth. With rare exceptions, most people are born with bodies of normal weight. But then we learned to diet instead of eating intuitively. Dieting puts the body into survival mode, i.e. starvation. Dieting signals deprivation to your body and triggers a biological drive to prepare the body to maximize food intake and minimize energy burned to save itself. Making the best food choices is your secret weapon on the quest to fit over 40. Eating in solidarity will help you speed up your metabolism, burn more fat and increase your energy dramatically. The goal here is to be FIT and HEALTHY and look great for YOUR body type.

Website design By BotEap.comBelieve it or not, good nutrition is that powerful! And you can change your eating habits (or lack of food) little by little. Aim for at least one healthy option each day and more supportive than the day before. Go for 2-3 upgrades every week. Making these small nutritional changes will quickly add up to amazing results as you gain control over your metabolism.

Website design By BotEap.comBarrier 4: Ignore the Fab 4

Website design By BotEap.comThere are 4 essential components of fitness. If you want to get in shape and avoid injury, you’ll need some variations of all of them. Many customers complain about taking the time to stretch or just want to do cardio without weight training or weight training without cardio. You need them ALL. So here comes the excuse. “My life is chaotic enough right now! I don’t have time!” Well, you don’t need a lot of time, but you will need something. And if living a healthy lifestyle is important to you, you’ll have to compromise. But the more you do it, the more you want to do it. So what are they? Cardio exercise increases your metabolism so you burn energy at a faster rate than if you weren’t exercising. Reduces appetite by activating the sympathetic nervous system. This activates your “fight or flight” response. What does that mean? Try this:

Website design By BotEap.comThe next time you feel a twinge of binge eating, take a brisk walk or jog. Notice how you feel after exercising. Your hunger will decrease or disappear altogether. Cardio exercise, resistance training, and flexibility exercises will help you lose the extra weight that stresses your joints. You will strengthen your joints and lengthen your muscles, which reduces the risk of injury in your daily activities.

Website design By BotEap.comBarrier 5: leave your goals to chance

Website design By BotEap.comAs a personal trainer, I see many clients grabbing their weights and slipping on their shoes before they know exactly what they want to achieve. My advice to them and to you is: don’t leave anything to chance. Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you are to do what it takes to get it. First, review your expectations. Are your goals reasonable? While it would be nice to lose 20 pounds in 7 days, there is no surefire way to do it. Unrealistic expectations undermine your efforts and make it hard to stay on track. Look beyond the obvious. Set goals that can be measured with something other than a bathroom scale, like lowering your blood pressure by 10 points or increasing the distance you can walk or jog. When it comes to exercise, the most common excuse cards played are the “not enough time” queen and the “not convenient” ace. You will always be busy. And it’s much easier to sit down with a glass of wine or a bowl of ice cream than it is to run around the corner or do sit-ups on a stability ball. But the truth is that they are not valid excuses. You don’t have to go to the gym and you can spend 30 minutes a day exercising. For years, I’d work out first thing in the morning before work or at night after the kids went to bed with nothing but a couple of exercise videos, some hand weights, and an exercise bench I bought at Goodwill for 5 dollars.

Website design By BotEap.comStart right where you are. If you don’t (or can’t) make time to do this FOR YOU, maybe the problem isn’t the fact that you’re short on time. Perhaps your life has gotten too out of control and the question now becomes priorities. Your health and wellness should be at the top of the list! You can start with minimal equipment and space. It’s easy and cheap! The best advice I can give you is to GET STARTED. Start moving. Shake! Have you ever noticed those skinny hummingbird-like people? Well, studies show that it’s not some mysterious food substance, cell or hormone that makes these people burn fat like an iron skillet: it’s movement. Obviously, it’s not THAT simple, but it’s true that the more you move, in very subtle ways, the more calories your body will burn throughout the day. And that will have more than subtle positive effects!

  1. Balance and flexibility
  2. Muscular strength and endurance
  3. body composition
  4. aerobic capacity
Website design By BotEap.comYour body composition changes as you age. Weight gain after 40 and especially after 50 is very common. The most dangerous type is around the midsection due to its proximity to the organs, making it the highest risk for heart disease. The good news is that the combination of cardio, resistance and flexibility exercises means that a healthy body composition will take care of itself! We lose an average of 5% of muscle mass every ten years after the age of 35, if we do nothing about it. A side effect of this is weight gain. If you don’t intentionally rebuild muscle through exercise, and you’re eating the same amount of food (or more) than you did when you were 30, you’ll win. Muscle gives us the metabolic capacity to burn calories EVERY time we move, whether we’re active or at rest. Muscles are constantly fueled with calories, even when you’re lying on the couch with the remote in hand.

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