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...
This Body.  The Raw Truth About It.

This Body. The Raw Truth About It.

000101I don’t normally post selfies on my blog.  I save the occasional selfie for Facebook or Instagram.  But as I’m facing some personal hurdles and pondering the path of my life’s mission, I found myself staring in the mirror… a lot more lately.  Usually in my underwear (not the Victoria Secret’s kind, but the kind you wear under a t-shirt or workout gear). This started about 2 1/2 years ago.  I’m not sure if it was to boost my self-esteem or to self-scrutinize this body who’s main vocation and avocation have been teaching fitness for well over 20 years.   But there I was looking in the mirror, staring at this body that has put in years of hard work, pain and sacrifice. “For what?” I keep asking myself.  “Was it worth it?” I wonder.  If only you knew what I’ve given up just to look in the mirror and say, “not bad… but there’s still room for improvement.” Fitness for me became an obsession and an addiction (it could’ve been worse, right?).  It wasn’t always that way though.  I used to play music (bass guitar), go to clubs to see great bands and hang out ’til sunrise with my friends.  I never even intended to be a fitness professional for more than a couple of years as a side hustle and for the fun of it.  My plan was to follow my degree in Media.  You know how to make God laugh?  Tell him your plans!  I worked in video production and TV news and loved it.  But the obsession with fitness won out (just like addictions often do).  And...
Gluten Free, Mostly Paleo Pancakes with Healthy Granola

Gluten Free, Mostly Paleo Pancakes with Healthy Granola

000000I love granola but, in the middle of winter, a cold bowl of oats isn’t exactly what I crave when I’m waiting for my house to heat up in the morning.  One day I decided to make Paleo Pancakes because they’re so simple and I wanted something warm.  If you’ve never made them, they are basically  just an egg and a ripe banana mixed together with 2 tbsp of coconut flour and less than a tsp of baking powder.  Blend and  and poured onto a hot coated skillet.  I know they’re not pretty.  I never claimed to be a chef.  I’m just a “cook”! First Attempt at Gluten Free / Paleo Pancakes   Then I wanted to mix toasty, warm pancakes with some tasty granola.  The healthiest brand I’ve found so far is Viki’s Granola.  I met her at the huuuuge Expo West convention in Anaheim last year.  I loved that her granola was lower in sugar and carbs an higher in protein and fiber than many other brands I’ve tried.       So, I simply added a tablespoon of granola to the pancakes after I put them in the pan.  I guess I could have stirred them into the mix, but this way, I could put in different flavors 😉! Second attempt:  Not Quite Paleo Pancakes If you’re a Paleo purist and avoid all grains like the Zika virus, then you’ll have to stick with the less tasty and crunchy version.  If you enjoy whole grains like I do, mix your batter up: 1 ripe banana 1 egg 2 – 3 tbsps coconut flour 1  tsp baking powder...
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...