How Women Can Lose Weight After 40 (especially around the middle)

111000  Are you a woman over 40 and noticing it’s getting harder to lose weight?  Got some extra stubborn fluff and puff around the middle?  Maybe you’re finding that the diets you did in your 20’s or 30’s don’t work as fast as they used to or don’t even work at all!  If you’re already well past 40, chances are you’ve found it’s harder to lose weight.  And, those inches around your waistline won’t budge. Yes ladies, “Middle Age Spread” is a real thing.  Now before you click the little “x” on your browser to close this page and curse my name in disgust, sit tight.  First, I’m going to lay out the facts of why this happens to most women.  Then, I’m going to give you some action steps you can take to start losing weight again! Why the Weight Creeps On and On   Hormones. Ok, no big surprise here.  During perimenopause, our estrogen and testosterone levels start to drop.  By menopause, they plummet.  This is probably why approximately 30% of women between 50 and 59 are obese.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain There appears to be a connection between estrogen and body weight regulation.  With lower estrogen levels, lab animals tend to eat more and be less physically active.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain Levels that are too high or too low appear to lead to fat storage.  And, lower estrogen levels may also slow down your metabolic rate (the speed  at your body converts stored energy into working energy).   Being Less Active.  Many of us just slow down with age and exercise less.  This is just bad all around.  This is true for both men and women. ...

Short Workouts I swear By

000000It’s just common sense that if you’re short on time, a 20-minute workout is better than nothing. You can take a run, or hop on a cardio machine, maybe even do some calisthenics or a quick circuit of weights. But it might be surprising to you if I said it’s possible to get a better workout in 20 minutes than in an hour. If you really want to maximize your time and get the benefits of a full length workout in the half the time or less, then I’ve got the workouts for you! Meet the TRX (or a similar suspension training device) and kettlebells. They’re not for timid exercisers who don’t want their mascara to run or to feel sore or, heaven forbid, get a callus. However, they’re both completely modifiable for any level of fitness – you gotta start somewhere. But of course, as with all forms of exercise, not everything is going to be appropriate for everyone. Kettlebell and suspension training workouts (such as the TRX) are nothing new, but they’re not mainstream yet. The TRX, invented by an entrepreneurial former Navy Seal, is the most widely-marketed brand of suspension trainer. More and more gyms are offering group classes in this type of training and it is gradually gaining popularity amongst personal trainers. Suspension training works by using the resistance of your own body weight and gravity. By changing the length of the adjustable heavy duty, nylon webbing straps and the angle of your body, you can create more or less resistance for dozens of exercises that will strengthen your entire body, improve your balance, flexibility...
What Women Need To Know About Yoga After 50

What Women Need To Know About Yoga After 50

000000 Yoga is hotter than ever, and I’m not just referring to the type you do in a sweltering room, packed in like a sardine. I’ve written a lot about fitness trends over the years and yoga seems to be one fitness trend that never loses traction. PIXABYyoga after 50 But I’m loathe to use the word “trend” since it conjures the thought of something that will eventually reach its peak. I don’t think that will ever happen with Yoga. Here’s my reasoning. Have you ever heard someone say, “I need to do less yoga?” Probably not. On the other hand, how many times have you heard someone say, “I need to do more yoga,” or “I need to start doing yoga.” There’s one group in particular that yoga can thank for its unflagging popularity. According to the 2016 Yoga in America study, nearly 38% of yoga practitioners are over the age of 50. The practice of yoga tends to take on a different focus for many women after 50. Baby boomers in particular, are more interested in taking ownership of their health and ageing rather than being able nail a perfect crow pose to handstand. For these empowered women, it’s also less about having a perkier butt in a pair of Alō Moto leggings and more about celebrating health, joy, and natural beauty. If you’re considering whether to embark on a yoga journey, the right answer is yes, do it! From boomers to millennials and athletes to novice exercisers, there’s a style that’s a fit for pretty much everyone. If you’re already a seasoned yogi, your body may...
Outdoor Workouts Rule!  Especially in a Nice Neighborhood Park.  Here’s a Great One!

Outdoor Workouts Rule! Especially in a Nice Neighborhood Park. Here’s a Great One!

000000I’ve been a gym rat for a long time.  There’s no doubt a well stocked gym can keep a gym rat like me occupied for a few hours at least.  But, getting outside in nature is literally a whole other world.  Outdoor workouts just feel different.  They can be kick ass hard core or relaxing.  When you take your workout  outside to a beautiful park, you’ll feel your energy is on a whole other level.  It’s more calming without fluorescent lights, mirrors and people with poor spacial judgement getting up in your zone.  And, you don’t have to “work in” with anyone. The best part is, you don’t need anything when you get your fitness on in a park.  Here are some creative lower and upper body exercises that only require a sturdy picnic bench.  You can do any of these exercises for time or for reps.  Enjoy, and let me know what you think of these moves!...

The Do’s and Don’ts of Getting Your New Year’s Resolutions Done

000000Everyone hates to fail.  Making those yearly resolutions come with the chance that you might not follow through. If you don’t succeed, you may feel like you have failed yourself. But when your new year’s resolutions are about improving your health or fitness, following just a few Do’s and Don’ts, can set you up for SUCCESS instead of letting yourself down. Here are the Do’s and Don’ts you can put into practice now: Weight Loss Goals DON’T:  say, “I want to lose weight.” DO:  Assign an exact number and completion date. EXAMPLE:  “I will lose 15 lbs. in 10 weeks” or “I will lose 25 lbs by Memorial Day.” Put it in on your calendar or somewhere you can be reminded every day. HOW TO DO IT: Work backwards from that date to see how many pounds that is per week and how many calories mean you need to expend per day. Pick the most feasible approach for your lifestyle such as what types of workouts you might enjoy and what foods you need to cut back on (the ones you tend to binge on or that throw you off the wagon). When you set your time frame, make sure it’s manageable and realistic (5 lbs of fat loss in a week is not, 1.5 lbs is). Then you can repeat and repeat until you get to the final goal. There are plenty of tracking apps that are perfect for this like, My Fitness Pal or Lose It!. Or go pro and get a trainer, nutritionist or health coach to create a personal plan for you. Weight loss is...

Top 20 Fitness Trends for 2017: What’s Hot and What’s Not?

000000Are you the type that likes to try new workouts or do you prefer sticking with the same old, same old?  If you’re trying to make a visible change on your body, you don’t want to let your workout routine get stale.  Mixing things up and trying new workouts can help your body spark faster change.  Here’s a look at what the pro’s are predicting to be the top Fitness Trends for 2017. Fitness Trend or Fitness Fad? Every year the American College of Sports Medicine (ACSM) takes a poll querying thousands of fitness professionals across the globe about what they see the biggest trends will be for the following year.   The list doesn’t change fast because strong trends tend to keep growing.  Like a Drake song, the best ones will stay near the top of the charts for good, long while.  Eighteen of the same trends from 2016 made it back onto the the 2017 list with two new trends breaking into the top 10.  The new trends are group exercise programs and Exercise is Medicine®.  Interesting since Socrates promoted exercise as medicine thousands of years ago.  Sometimes trends take a long time catch on!  And of course, group exercise programs go back to the very beginning of the fitness industry itself, but like fashion, trends come and go cyclically. Trend: “a general development or change in a situation or in the way that people are behaving”  Fad:  “a fashion that is taken up with great enthusiasm for a brief period”  I’ve said it before and I’ll say it again, Fitness is a lot like Fashion. Both industries see their share...