THE ACTION PLAN

ohtumblr_m8cwglgYr21ryzzs2o1_500

Most of us are conditioned to believe that a good workout means of sweating our butts off and then crawling out of the gym. The truth is, that’s not necessary. It’s important to work hard, but it’s vital to work smart. There is no success training into an injury, into exhaustion or into confusion. Follow a plan and have ultimate control of the outcome. There is power in planning.

Simple Fat Loss Over 40

yogatumblr_m7wfm5p37K1r1lasvo1_500

 

 

 

 

 

 

 

-Educate yourself. Learn the basics about training and nutrition.

-Eat for nutrition. Don’t diet. Eat wholesome, real food most of the time.

-Train for performance, not fat loss.

-Limit excessive cardio. Follow a balanced and progressive training program.

-Set an ultimate goal and a realistic time frame. Break your training into 4-6 week cycles that will lead to the overall goal.

 Welcome Change

“Change isn’t easy. Changing the way you live means changing the way you think. Changing the way you think means changing what you believe, and that’s the hard part. When we live in misery we often cling to it even when we badly want to change, because that is the life we know. It’s comfortable.”

yogatumblr_mdaglhGjpt1qg7efto1_400When you think about starting on a fat loss journey, you may associate it with deprivation, hunger and long arduous workouts. That’s just not the case. Actually, fat loss is impossible under those circumstances, and that’s the good news. Believe you can achieve success, follow a sound training program, accept setbacks (learn from them) and never quit. You may not get this right away, but you will come to understand that getting fit over 40 is easier than at any other age. You have more control over your choices, your time, your finances and your habits. It will take some planning, but that’s where The Action Plan will help.

THE ACTION PLAN

The ACTION PLAN is a progressive fat loss and body shaping program based on sound exercise principles and a supportive nutrition plan.

bookphoto

Do you want to lose weight? Do you need to lose weight? What holds you back? Why can’t you get fit? The answer lies in your own personal experience. “Just Do It” has become the slogan of the century. It is, quite simply, the answer.

Exercise is effective for weight loss, especially when you combine weight training and cardio training with an effective nutrition plan. This program organizes all the components that you need to achieve your goal; all you have to do is DO IT.

On the Action Plan you will move relatively heavy weights and/or body weight, quickly. Following the plan, you will get to this point safely, without risking injury. Start with lighter weights and slow, controlled movements. Over a matter of several weeks, you will become stronger and naturally able to increase the weight you lift and speed at which its lifted. You will adapt.

How This Plan Works

You will incorporate several different modes of training over the next 3 months. Each session targets a specific component of fitness training that is required for overall fitness and sustainable weight loss.

The Exercises:

The Action Plan includes 10 basic multi-joint exercises that will engage a lot of muscles at one time. Training like this will burn calories, and you will develop a lean, strong body. The risk of injury should be significantly lower using complex (multi-joint) exercises. Various muscle groups work together to execute the movements, creating patterns that promote safety and that work in developing a functional and fit body.

planMC 2planLunge Forward 2planHigh Pull RL 1

Walk Sessions:

These sessions are incorporated at the outset in an effort to encourage you to set aside time everyday for training. As you progress through the plan, walk sessions provide an active recovery time.

planboard5photo

HIIT Sessions:

High Intensity Interval Training is cardio done at a higher intensity for a shorter period of time. This method of training will not only help you maintain your muscle, but can help you build muscle mass. Maintaining and/or building muscle is critical for weight loss. With HIIT programs, the intensity bursts are tough and challenging, but they are short in duration.

Interval Sessions:

Walk/jog/lunge/sprint intervals will address muscle strengthening, endurance and fat burning goals. You will burn more fat and calories in a short time by alternating periods of intense effort with periods of moderate to low effort.

planBONUSuntitled

Bonus Cardio and Core:

Depending upon your current level of fitness, you may need to modify the number of workouts that are outlined in this progressive program. Use the bonus sessions too, if you feel you need more work along the way.

Nutrition:

Eating well is a major part of getting in shape. You cannot train every day and see results if you have a bad diet. You need to have both your nutrition and workouts in balance. Use our delicious recipes and sample menus to help get started, or devise your own meals based on the calorie and macro nutrient information available in the plan.

Purchase THE ACTION PLAN today.

Start now. Purchase Link.  It works when you are ready to work!

planfat30100_0898planuntitled-328karentraining2photo

I am Karen Pilote, 55-year-old trainer and administrator of Facebook Page Get Fit Over 40. I’ve put together The Action Plan for those who want to GET FIT OVER 40. Kate O’Connor (recipes) and the girls that work with us are available to support you in your weight loss journey everyday at The Action Plan-Get Fit Over 40 and at the MAC-Massive Action Crew group on Facebook.

Download and start today. Purchase link: The Action Plan

heartHave questions? No problem!

Let’s talk. Leave a comment and I’ll help you get started!

karen~

Balancing Life Over 40: Big Rocks

Striving for Balance

 

jaciWhat are your priorities? If you were to fill a jar with the “big rocks” of your life, what would it look like? When you are pulled in countless directions, what is it that really counts when you hope to get it all done?

A Jar of Rocks:

Health is a BIG ROCK. Of course, our family, our friends, and our jobs are a joy. They are our world, but without health, the significance of our relationships with anyone or anything else suffers. That’s why, for me, health and fitness are my “biggest rock”.  When the stress of work obligations, finances, family and social commitments weigh me down, I work out. My physical strength has a direct impact on my inner strength. I am successful because I choose to be healthy in order to face life’s challenges and lessons.

Stephen Covey shares this in his “Rocks in a Jar” analogy.  http://www.appleseeds.org/Big-Rocks_Covey.htm  “Make a list of your big rocks. Then make a plan to ensure that your big rocks are put first. Block out the time in your schedule for those activities. Amazingly, the other stuff still gets done.”

 

rockbig-rocks-in-jar

It’s counter-intuitive to use time, family, job, faith, or illness as excuses to avoid exercise and eating well.

You think, “I’m too busy. I’m too tired. I’m injured. I don’t know how.” HOLD UP! Those are the very reasons that you need to get into shape. You need to lose weight. And you need to get healthy and strong.
When you define what is urgent in your life and do what matters most first, it’s logical to care for yourself and your health so that you are fit to tackle your life and obligations.

Fitness is a Big Rock.
Period.
It is your health.

morttumblr_memfey41Rj1r39ry1o1_500

What do you want so passionately that you would do anything to get it? Believe me, you can do that thing so long as you are strong enough. Make the commitment to yourself so that you can keep your commitments to others. Welcome a full, hectic, challenging and wonderfully crazy life by training for it!

If you’re lucky, life will never slow down, there will never be a shortage of friends to share time with, and there will never be too long without some unexpected challenge to keep you feeling useful, needed and engaged in life.

Be strong for all that life offers you.

A busy life makes fitness harder, but fitness makes a busy life easier. Do you have some “lifestyle” rearranging to do?

heartStay Strong with GFO40!

karen

Just Show Up

What Will It Take?

taraullSizeRender-62Hi everyone! How are you? Did you have a lot to do this weekend with Father’s Day?

I understand it’s summer and that means you are very busy socially and with work, but I encourage you to find the time to take care of yourself and your health. It is the perfect season to begin a lifestyle transformation.

Remember that time you felt incredible resolve and determination to make a positive change in your health? You were excited to begin taking control of your fitness, weight, stress and health. What have you done since then to take action?

Have you been able to make a change to your eating habits? Have you been able to do “your version” of the exercise sessions by completing at least 3-30 minute sessions per week? Have you been able to get out for a 20-minute walk at least 2 times per week?

It’s not too much to ask of yourself.
It’s not too hard for you.
It’s what you’ve got to do to get what you want; to lose weight, build strength and to feel better about yourself.

The Honeymoon is Over

Perhaps you did begin a program and now the “Honeymoon Phase” is over. You are faced with the reality of what it will take for you to accomplish your goals. The Action Plan is not a quick fix, and you know what stands in your way. Are you up for the task? Are you willing to challenge your challenges?

Honestly, you knew it wouldn’t be an easy transition but you made the commitment anyway. At that moment you believed. At that moment you really wanted to achieve your goal, and you were willing to do what it takes.

Realize that you won’t always have the luxury of being in a state of hyper motivation. The daily commitment to your exercise regime will often seem mundane, repetitive and a whole lot less glamorous than you would hope. The days that you show up despite a lack of enthusiasm are the days that you make your biggest gains.

2+2=5

You see, it’s not all about the exercises nor the eating properly. In the beginning stages of transformation, it’s all about showing up. If you were to take one small action every day for the next 14 days you would be 75% closer to your goal. Compound interest on those few small changes is what truly makes a difference.

Get started today, recommit to the process. It’s one half hour a day. You can find that time!

Please stay in touch, let’s work through the rough spots together.

By focusing on the small, positive steps that you have been able to implement, you will feel more assured and confident in tackling the next steps. Tell me about one habit you changed, you added or that you are proud of as it directly relates to YOUR ACTION PLAN.

heart

Stay strong with GFO40!

Have a great week! karen

Purchase Link

dosimages

karenwordpressheader3.jpg

Get Started now! $10.00 OFF

Download the eBook: THE ACTION PLAN

LIMITED TIME ONLY SPECIAL DISCOUNT OFFER – THE ACTION PLAN DOWNLOAD $39.99 

Add to Cart  The Action Plan: eBook Instant Download Only. $49.99 $39.99

“The ACTION PLAN is an 18 week progressive fat loss and body shaping program based on sound exercise principles and a supportive nutrition plan that combines weight training and cardio exercise with an effective, sustainable nutrition plan. This program organizes all the components that you need to achieve your goal. You will notice major changes immediately!”

Add to Cart The Nourish Nutrition Plan eBook Download. $9.95

“Two weeks on the Action NOURISH NUTRITION PLAN will revitalize your body and mind with valuable nutrients. You will feel the energy with every mouthful of wholesome food. The Nourish Plan will guide you with food selection, meal timing, recipes and helpful support for your transition to new eating habits.”

Add to Cart The Party Prep Plan eBook Download. $19.95

“The PARTY PREP PLAN is a 6 week “get in shape for any event”- efficient, effective and sustainable program. Get ready for an upcoming social event or segue into adopting solid fitness habits that will build the life and physique you want.”

dancegifuntitled “Too many women have used diet methods that slow metabolism and that is the primary reason that their efforts failed. Instead, women need to train and eat to support muscle growth and retention. Metabolism and muscle are key to losing fat and developing a lean, fit, strong, slim and healthy physique. Get Fit Over 40 programs will get you there.

Skip the infomercial weight-loss plans and fake health-food diet programs. Decide to adopt sustainable healthy eating habits. Learn the intelligent way to weight loss and succeed forever.”

~karen

MOUNTAIN CLIMBER

Place hands on floor, slightly wider than shoulder width apart. Position one leg forward and bent under body and extend other leg back.
While holding upper body in steady, alternate leg positions, landing on both feet simultaneously.
Note: Intensity can be increased by stepping faster.

ONE ARM PRESS

Stand with dumbbell positioned near shoulder with elbow below wrist.
Press dumbbell upward until arm is extended overhead. Lower to side of shoulder and repeat.
Torso may naturally lean “away” for balance which is ok or you can strive to maintain upright posture.

HIGH PULL

Start in a standing position holding the dumbbell in front of you.
Push your rear end back and bend forward, stretching the hamstrings slightly, until the dumbbell is just above your knees. With a swift movement, burst upwards to a standing position. Pulling with your arm, bring the dumbbell to shoulder height.
Lower the dumbbell and return to the starting position.

SQUAT PRESS

With feet shoulder width apart, grasp a dumbbell with both hands. Position the weight around shoulder height.
Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground. As you stand up, push the dumbbell overhead.
Lower the weight as you return to squat position.

BURPEE

Begin in a standing position.
Drop into a squat position with your hands on the floor.
In one quick motion, thrust feet back to assume the plank position.
Return to the squat position in one quick motion.
Return to standing position.
Note: Increase intensity by jumping up instead of standing.

FORWARD LUNGE

Stand with your feet about 6 inches apart, toes pointed forward. Take a forward step out and push back. Keep your back upright.
The further you step out, the more you work the gluteus and hamstrings. (butt and back of legs) The closer you step, the more you work the quadriceps muscles. (front of legs)
Step forward with one leg and lower your body to 90° angle at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

PUSH UP

Position yourself in plank, hands slightly wider than your shoulders, and with your body in a straight line from head to toe without sagging in the middle or arching your back.
Contract abs and maintain a tight core throughout the movement.
Bend elbows and lower yourself until your elbows are at a 90° angle and push back up to the start position.

SQUAT ROW

Grasp a dumbbell, hands shoulder width apart. Position your feet wider than shoulder width, toes pointed out to the sides, and let the dumbbell hang a few inches in front of your thighs.
Squat down until your thighs are parallel to the floor. Immediately stand back up as you lift the dumbbell up toward your chest.
You may choose to perform the squat-upright row with a barbell, a kettle bell or 2 dumbbells held in each hand.

DUMBBELL SWING

Bend at the hips and grasp the dumbbell with both hands at arms length in front of you.
Shift bodyweight back slightly and swing dumbbell between your legs.
On the return, squeeze your gluteus, (your butt) thrust hips forward and allow the dumbbell to swing up to shoulder height.
Allow momentum to work. Don’t lift the weight. Imagine a pendulum swing.
Keep a natural arch in your spine when you bend at the hips, don’t round forward.

JUMP SQUAT

Stand with feet shoulder width apart, arms at sides. Start by lowering into a squat position and then jump explosively, thrust towards the ceiling. Land smoothly, absorbing the impact by lowering back into the squat position. Use your whole foot to jump, not just your toes.