Health Issues? Get Fit Anyway!

I will decide how I age.

I have control. 

boss

But, There Will Be Snags

Exercising while dealing with chronic or acute health conditions is tough. Often, the issue keeps you from doing the very thing that will have a positive effect on the condition. At the outset of a therapeutic training program you’ll feel an exaggeration of symptoms or new ones…..exercise is unpleasant (for beginners) under the best circumstances. When you feel lousy, it’s worse. Sometimes bad enough to pull the covers up over your head and ignore the problem, right?

Wrong.

Remember, you want better.

debbie

Exercise and Health Conditions

If you’re experiencing fatigue, lethargy or pain due to a health issue, the last thing you want to do is bounce, lift, jiggle or add to the discomfort in any way. The last thing you want to do is, quite frankly, the thing that you must do! You have to move arthritic joints. You have to circulate oxygen through the veins. You have to build stronger circulatory, respiratory and cardiovascular systems that will cause healthy adaptations in all areas of the body.

Good nutrition and relevant exercise will promote healthy body weight and ease the burden on body systems so that you can heal, and there are very few medical conditions that are not positively affected by a healthy, active lifestyle.

But you already know that…..

Now, if you’re looking for an excuse NOT to exercise, NOT to improve or NOT to succeed, you can stop right here. No one will blame you for that. It’s hard! But if you accept that it’s you alone who decides your future (and you DO want a future of optimum health), then you’ll want to continue reading and meet Debbie.

Debbie’s conditions are not imminently life-threatening yet they could spiral into a serious situation. Her unique health challenges (circulatory), together with the universal “womanly” related (menopausal) challenges AND genetics have fueled her current quest for better health, improved body composition and yes, weight loss. She’s ready to fight and I’m all on board to help steer!

Meet Debbie:
deblongval

“Hi, my name is Debbie,

I’m a married mother of two, grandmother of five and I work full-time.

I’ve battled my weight for most of my adult life and tried many fad diets with little success.

In my early 40’s I hit a record high of 172 lbs. I thought to myself,  it’s time to do something before major health issues develop. I started walking and trying to cut back and then I tried a popular weight loss program (WW) and made some progress.

Over next few years I added a variety of activities such as circuit training, Zumba, yoga, Pilates, and exercise videos. I lost 30 lbs. and I’m proud to say I have kept it off for over 10 years (still a struggle at times). In the last 3 years I started cardio classes and began to do some light weight workouts (3-5 lbs).

As a menopausal woman, I was concerned with bone loss, toning, and wanted to rid myself of those last 10 lbs. that I couldn’t shake off no matter how much I mixed things up. So, in February, I joined a local gym and had the pleasure of trying a variety of classes (Piyo, yoga, and, Bodybomb). All of the classes were great, each targeting specific needs.

I’m now under the guidance of Karen, with her expertise and Action Plan. In only 4 weeks I’m already seeing results in weight loss and body transformation!  I am lifting heavier weights (10,15, and 20 lbs. depending on the exercise) and using machines with weights up to 45 lbs.

I do have a few health concerns; pernicious anemia, varicose veins, restless leg, CVI, and Spina Bifida occult. It hasn’t been easy!  Karen and I have made modifications such as reduced reps & weight, and longer rest periods…(to catch my breath and check for a pulse ha ha!).

I’m eager to see where my transformation journey will take me. I know I wouldn’t have had such success without the encouragement and support of Karen and my workout girls. I feel stronger, healthier, and more energized than ever.

Thanks a million for helping me make it happen!

Debbie L.”

Debbie’s Action Plan

This is a workout routine from the Action Plan.

Four months ago Deb would have taken one look at it (in total confusion) and walked away. While she didn’t walk away, she didn’t get through it either!

planboard5photo

You see, it takes time, effort, tenacity and determination to do a board; you have to learn the routine, the terms, the exercises, and the sets and reps. You have to suffer the uncertainty. You have to show up and give it what you’ve got that day.

You’ve got to fail.

Debbie did all those things and she did them consistently. Even now, four months later, the boards are tough to get through most days. Debbie has learned and now understands: it’s the tough days when she plugs through (at whatever intensity she can muster), that she’s making gains. She’s growing stronger in mind and body, and that’s what it’s all about!

deb2

My Two Cents

Deb was successful at losing 30 pounds ten years ago because she altered her habits. She maintained her loss because she stayed active and ate (relatively) well; the changes became a lifestyle that continue to support her new life and physique.

Fast Forward to Now 

Debbie wants more improvement and to move forward. To make further physical and health progress from this new position she has to implement further lifestyle adjustments. I want her to lift weights and tighten up her diet;  she’s agreed that these are reasonable and understandable “next steps”.

Although Debbie lives and enjoys a good lifestyle, I intuit that it’s still a struggle. From our conversations, I gather that nutrition isn’t always easy and there’s an underlying fear of losing control and gaining weight back if she’s not diligent and “on top of her game” at all times. I explain that, although her bodyweight is down, body composition is still an issue. By increasing lean body tissue, (muscle) with weight training, she can change the shape of her body and easily maintain a strong healthy physique for many years to come. She’d then be able to better manage her health conditions as well.

Debb

I gave Debbie (and the Action Eight) a very general resistance training routine to follow for one month. She struggled with exercise form, but even at that she’s experienced dramatic change. We’ll work closely together as she implements a more specific weight training plan to target her unique needs. We’ll monitor her progress, make adjustments and continue to refine her nutritional habits. I want to keep it as flexible as possible for her busy life as a wife, mom, grandma and full-time employee.

One Month Progress – Un-retouched Photos

debbiecompare

It’s possible to Get Fit Over 40 and it needn’t take years. With health conditions, it possible to Get Fit Over 40 anyway!

It does takes appropriate action, knowing when to switch it up and focus on new goals (having achieved previous ones). Ask Debbie!

The Action Plan and Get Fit Over 40 will get you there!

Get Fit Over 40 With Us!

M4034S-4208

Follow this blog for updates on all of the ACTION EIGHT girls.

Subscribe to the GFO40 Newsletter to get the workouts!

Tune in to my YouTube channel – Karen Pilote, for video support too!

Comment here to share your own stories. We love to hear about other “Over 40’s” who are doing it!

Have the absolute best day you can!

~karen

Search for Clues

“It’s like that picture you’ve got to stare at in order to see the hidden image within….you’ve got to focus intently to see the person you’re becoming!” ~karen

If you can see the changes in Melody’s physique in the comparison below (and get excited knowing that a shift CAN happen within weeks), you can succeed at your own transformation! The key is you have to know what you’re looking for!

Your weight loss will depend upon your ability to see and feel subtle changes so look closely!

MELODY3WEEKS

Splitting Hairs

You’d be right to say that I’m splitting hairs with this comparison; the changes are that subtle. But let me tell you: if you don’t make the effort to search for positive change in the first weeks of your training program, you will give up in frustration. Look for success clues, acknowledge them and applaud yourself!

UN-Realistic Expectations

We want quick weight loss. We want to see change fast. We want to do it the easy way. I get it, who doesn’t want to be slim yesterday?

Most of us are inspired and excited by the “radical change in minimal time” schtick; those cover stories on rag magazines that feed on our desire to fix everything NOW – but deep down we know that it just doesn’t work that way. *Sad sigh.

I’ve got to tell you though, if you’re expecting to see a radical difference after 3 weeks, or you expect to see a huge loss on the scale…..you’re definitely going to be disappointed.

I’ll gladly be the “Bearer of Bad News” if I can help you in the long run, so here it is: there is no quick weight loss. If it’s fast it won’t last.

Oprah right?

Unknown

Kirstie too…..

kirstie-alley-photos

I think you get my point. Radical weight-loss rarely lasts. Maybe you’ve been down that road yourself? I certainly have and know better now…

Real Change

I wanted to share with you what real-time change looks like so that you know what to expect from a legitimate and effective training program.

I was really excited for Action Eight participant Melody and couldn’t wait to send early comparison pictures to her. I wanted to share with you too, and give you a “heads-up” as to what to expect in your early weeks of training.

Melody started her focused training 3 weeks ago. She had a strong fitness base and solid adherence prior to dialing into this new “push towards better” phase. Mel used The Action Plan for 12 weeks prior to this cycle. Over that time period she got pretty strong and leaned out quite a bit. Now, after starting a general resistance training program, we did this comparison just before her vacation.

Once again, the difference is slight but it’s very important to recognize your progress and build on it.

It’s hard for women to look into a mirror and see something different from what they’ve seen and believed for 40+ years. Melody “got stuck” right there, not refusing to see but simply unable to see the athletic, fit, and strong woman she’s becoming.

But I see it. When I point out the success clues to Mel, she sees it too. By analyzing photos (I recommend every 12 weeks) you can track positive trends and switch gears (NOT QUIT) if results are not forthcoming.

Subtle Success Clues

Some comparison is good!

Melody’s pictures show the subtle changes that she might have missed:
Pose #1 hips and legs are slimming
Pose #2 belly area is beginning to tighten
Pose #3 v-taper is stronger, shoulders broader

“Pictures really show the difference. At first, I didn’t see the changes, but the more I looked, I saw some changes. It’s really is exciting! It made me work harder today!
Thanks!” -Melody S.

Anyway, I hope you get the idea. Dig deep and search for the positive. Keep at it for the long-term and make a habit of acknowledging every little thing that’s going right. Your success depends on it!

~Karen

You Look Just Fine…

….but you want more. You want strong. You want to be fit. You want awesome aging.

Many, many, many women want to lose weight – some, lots of weight. “Bigger” women can’t figure out for the life of them what those “skinny” women are complaining about….they look just fine!

I get it. When you have 50, 80, 100 pounds to lose it can be pretty frustrating hearing about women who want to get healthier and fitter but don’t actually have a lot of weight to lose….bear with me ok, because it’s important validate all women in their personal quest for health.

The women I’m featuring here, the Action Eight, all look just fine. Actually, in my opinion, they look great. They are all relatively healthy, reasonably fit, and (surprise) they all want to lose weight. Well, they think they do….what I find is that “losing weight” is a catch-all phrase that women use when they actually just need to firm up, reshape, get stronger and manage health conditions.

You Look Just Fine: Karen W.

KarenW

 

Karen’s health data calculates out as “excellent” for body weight/height, body composition and all her health markers. She has very few physical aches; an uncomfortable hip condition is one that she accepts as normal for her. She is able to maintain her physique and health with very little effort yet she notices an “uncomfortable for her” belly bulge and she would like to age gracefully and healthily with a little less softness in her mid-section and thighs.

Karen “looks just fine” but she wants better for herself, and that’s just great! By cleaning up her eating a bit and consuming a nutritionally balanced meal plan, Karen can expect significant changes to her physique and health. She’ll begin training with weights 3 times per week.

Karen’s Focus Forward:

Number 1 – Begin to incorporate regular exercise.

Seemingly lucky, (and I have to agree), Karen has never been one to engage in a regular fitness program and yet is fairly fit and she looks just fine. We’ve talked about her goals and she agrees that, although she is managing well now, she wants to get ahead of the inevitable age related health declines.

The difficulty that naturally lean women experience as they age is that it’s necessary to participate in a regular and focused training plan but they’ve never formed that habit. That’s kinda tough and one of the reasons it’s a little “unlucky” to be naturally lean. Forming new habits over 40 takes resolve and learning to lift weights is confusing at first.

Strong Over 40

Number 2 – Lift Weights!

Building lean muscle mass will strengthen the body, support the joints and build fat burning tissue. Karen will begin with Get Fit Over 40’s weight training program, Strong Over 40.

STRONG OVER 40

You’ve got to start with a good, basic weight training program. Lifting weights will elicit immediate feelings of strength, fitness and well-being.

Karen will feel good immediately and she’ll be motivated and inspired by those feelings to continue. By addressing strength first, and building lean muscle, she can expect to maintain her current weight or even gain a few pounds.

The increased weight gain will come from lean muscle tissue, not fat! And: that lean muscle will serve as an incinerator to keep extra belly bulge and soft thighs in check. Bones, tendons, ligaments, cartilage, cardiovascular system….every body system will be positively affected! And she will maintain a good weight while enjoying a fabulous, strong and healthy fit physique.

Nutrition

Number 3 – Clean up your eating!

fruittumblr_my0qxgdc9j1s0fzano1_400

Karen eats well and her choices are often exactly what fits into a good healthy lifestyle, but because she wants to be more than “just fine” I suggest a few things.

I’d like her to track her habits and maximize the good ones, alter the not so good ones. It’s not important at this time to “be perfect” and “eat good”. What’s important right now is for Karen to realize that all (real) foods are good and can be included in a healthy lifestyle, but you’ve got to eat! Yes, potatoes are good!

“A healthy lifestyle includes all food in moderation, but if you want a dramatic difference you’ll have to make some changes for the time being.” Nourish Nutrition Plan

Also, I’d like for her to make sure she’s eating regularly. When you’re aiming to build up a good strong body you need to provide the materials. Whether you want to lose weight or add strength and tone, you have to eat.

11028131_1610358779185730_1264080325_oAre you lean but soft? Do you suffer from health conditions that could be managed with exercise and better eating?

Do you believe that you have to eat less, lose more and suffer through rigorous exercise to have “that” physique? Do you look just fine but want more?

Follow the training of the Action Eight and discover an easier way to attain your goals!

~karen

Follow me on YouTube! Channel Karen Pilote

Eight Women Share Their Fat Loss Journey

I’d like to share with you the process I’m using to help several women achieve their physical fitness goals.

girlsbelieve

This series will feature real – awesome – and dedicated women who have graciously agreed to share their journey. These narratives will hopefully inspire you and demystify the process of physical transformation. You can follow and learn what it takes as they experience the process.

The most important thing necessary for fat loss success is that you be open to learn what works and what doesn’t – FOR YOU. Be open to the process, focus on your current level of fitness and understanding….you’ll  be surprised at the need to adjust different aspects of training and eating while following a realistic fat loss program.

Be aware that the “order of steps” taken will differ for each participant based on individual circumstances, and they will vary slightly for you too! Each individual “plan of action” will be formulated according to generally accepted and logical “key components” of healthy lifestyle transformation but they will differ somewhat in the delivery.

Ready to witness change in action?

Get Ready to Watch These Girls Transform!

Melody: She wants to lose weight. I suggest she focus on body composition changes and strength. Fat loss will follow.

melodyscreen

Kerri: She wants to lose weight. I suggest she focus on strength and stamina. Fat loss will follow.

kerrishulz

Debbie: She wants to lose weight. I suggest she focus on body composition change and strength. Fat loss will follow.

deblongval

Julie: She, too, wants to lose weight. I suggest she focus on muscle maintenance, flexibility and joint stability. Fat loss and optimum weight management will follow.

Untitled

Tamara: (data to be completed) She wants to lose weight. I suggest she continue with fat loss training and focus on body composition. Fat loss is assured.

TamaraRosebrugh

 

Kerri: She wants to get stronger and toned. I suggest weight training to reshape her physique and shoot for optimum strength and muscular balance.

Kerri2

 

Zowie: She wants a fit, athletic physique with lean muscle definition. I suggest she focus on a muscle building training program that will give her functional strength for sports. (Zowie is very young but will be a good example for those underweight or tall woman who find building muscle difficult.)

ZowievonKalckreuth

Jaci: Wants to shed fat within a 12 week time-frame for the purpose of competing.

jacijuly22:15

Note: Jaci is a Personal Training client and friend who’s goal is to compete in a Figure Competition. Her training will be targeted, intense and strict. I wanted to include her journey as a means to illustrate the use the same key fitness components used in general fitness and weight loss except, in this case, to achieve a very specific and time sensitive goal.

How We All Met:

BODYBOMB

In 2015 I began offering a total body conditioning program based on The Action Plan to a group of women at a local fitness facility. The improvements that they experienced over the course of this 18 week program (I called it Bodybomb) were extremely encouraging. Success led these women to seek further physique transformation, nutritional excellence, fat loss and strength gains.

I feel privileged to share their journey via this blog!

Please note that each participant first completed The Action Plan as best they could and at the level of fitness they were at. Next, they each completed a one month general strength program that allowed them to learn and apply general resistance training principles. They developed and incorporated a structured plan for strength training into their schedules. Each girl was challenged to apply the strategies and adapt them to their individual circumstances and you will have to do the same if you are to attain your goals.

I’ll begin by thanking the girls for allowing us to follow their journeys. This is so great because we all know how difficult it is to “put yourself out there” with before pictures. Aghhhh! In sharing the discovery process for each woman I hope it helps you too!

The Group Fitness Phase:

IMG_5643

I love group fitness and I feel strongly that exercise in an organized format positively impacts each participant and encourages adherence, learning, camaraderie and accountability. BUT I’d also like to point out that group fitness training can only take you so far. This won’t make perfect sense to you right now but you will begin to understand and discover the benefits of individual training as you follow these eight women!

In my opinion, general exercise plans work extremely well when you’re savvy enough to alter them to fit your unique circumstances, but that’s difficult for the general population. That’s where this series should help demonstrate the need for individual attention and modifications even though the goal of fitness, weight loss and strength gain is a common one.

The “Next Level” of Training:

Follow the blog as we employ different strategies for each woman, and a variety of approaches to bring knowledge, understanding, and shed light on what many woman find a confusing journey.

We’ll begin with Melody! 

melodyscreen

Over the last few months Melody completed The Action Plan. She became stronger, leaner and increasingly more aware of the effects of HIIT exercise on her physique. She also learned about her limitations, habits, strengths and weaknesses. It was a process of discovery; very important step in the direction of her goals.

When we began our training together Mel found The Action Plan workouts challenging and needed to modify the exercises, take more breaks between sets and do less repetitions than listed on the workout boards. Given that she was fairly active and involved in other fitness classes prior to our “Bodybomb” group fitness classes, the HIIT workouts presented new challenges and she was more than ready to tackle them.

Over the next few months she participated in 2-3 sessions per week while continuing with her “other” workouts. Melody began to feel the adaptations and her confidence increased. The training was always challenging but she realized that, even though the workouts never got easier (insert evil snicker) she was capable of doing more at each session. Winning! Melody felt great, fit, tighter, stronger and ready to “take it to the next level”.

Fast Forward to Now:

It’s time for an in-depth discovery process and we’ll ask specific questions that bring into focus targeted concerns.

What are your current goals? (Melody: weight loss)(Karen: tighten nutrition, water consumption, fat loss training, strength building, balance physique, alleviate negative impact of hip/leg imbalance

-What do you believe to be your downfall to achieving those goals? (Melody: #1-diet #2-understanding macronutrient logic and #3- understanding the importance/difficulty of eating sufficient calories) (Karen: I see no insurmountable roadblocks to achieving your goals so continue to focus on learning balanced eating by trial and error. Read, research and implement food and lifting strategies. Begin weight lifting protocol for muscle maintenance and to improve/correct postural imbalances. Set a timer to alert for meal times, prepare said meals in advance)

-What are your physical limitations? (Melody: born with dislocated hip joints causing a marked difference in length of legs) (Karen: objectively observe the effect of the program on your unique limitations – is that limitation the downfall to achieving the goal of fat loss? or is nutrition? or is water consumption?)

Having completed The Action Plan and then one month of the general physical conditioning, Melody is ready to begin an individualized program that will address her particular level of fitness, weak links and physical expectations. We’ll work together closely to monitor progress, trouble shoot plateaus and problems. At the same time we’ll learning more about calories, macronutrients and using internet-available calculators to determine the optimum individual figures.

Food First

dostumblr_m1txnim7ta1r2dklqo1_500

But How Many Calories Do I Need?

As Melody continues to train using the general weight lifting program and waits for her individualized plan, she is focusing on food! We’ve determined how many calories she needs and a good starting point for macronutrient ratio. Here’s how we figured all that out:

BMR: Basal Metabolic Rate Calculator

It’s important to learn just how many calories are necessary to support your living and breathing and other body functions. Use the calculator highlighted above and figure out how much fuel you need to survive. Remember that this number will change as you lose weight so make sure to recalculate using new data as you begin to lose fat and change body composition. (Knowing this will save you the heartache of agonizing over weight loss plateaus!)

Note: on the BMR calculations for each participant: we multiplied the BMR calorie count by 1.3 to factor in moderate daily activity. Therefore, in Melody’s case, she should consume 1632 calories just to maintain her current weight and body mass. “Oh dear!”, she says. “That is so much more than I’m eating right now!!” That is one very simple reason she’ll experience stalls: if you don’t eat to support your body, your body will refuse to budge! So Eat!

Meal Composition: Macro Nutrient Calculator

Once you’ve determined how many calories to consume in order to support your exercise plan, it’s important to compose meals according to an optimum balance of protein, carbohydrates and fat. I prefer to have clients start a muscle supportive nutrition plan composed of 40% protein, 40% carbohydrates and 20% fats. This ratio breakdown is a good one to begin with and then easily adjust the ratios to find your own sweet spot for muscle maintenance and fat loss.

Calories and Macros:

400645_249169281878647_438808904_n

At this early stage of learning, I’m asking the girls (and you) to NOT STRESS out over meal composition. Take the time to gradually learn by doing- make sure you have protein at each meal (here- steak), a complex carb (here- broad noodle), fibrous carb (here- zucchini and peppers) and fat (here- fat present in protein choice and perhaps olive oil on the pasta or grilled into the peppers). Plate your meals to resemble the one pictured. You can swap out eggs, chicken, turkey, tuna for the steak- likewise, rice or sweet potato for the pasta- get creative and stay satisfied!

We’ll be talking lots more about food balance and in a very short time you’ll all realize just how simple and common sense the whole topic is. Until then relax, eat whole foods and learn to enjoy fresh tastes!

Hi there! I’m Karen Pilote from Get Fit Over 40

IMG_8748

Stay Connected and Follow the “Action Eight” Transformations!

I’ll share Melody’s weight training program for her next 12 week cycle and introduce you to Debbie! So get on those calculations for your own meal plan and let me know if I can help…leave your questions in the comments and Bon Apetit!

~karen