How to Eat Properly For Your Age: Common Diet Mistakes You’re Making

Eat For Your Age: Why Your Diet Isn’t Working Anymore

Aging sucks. But it shouldn’t stop you from living the life you want. If you eat for your age, you can get fit and stay fit for good.

Over 40 and can’t lose weight? Hitting 30 and wondering why you can’t eat the same foods you were eating just a few years ago?

I’m sorry to be the bearer of bad news, but the older we get, the less quickly our bodies can metabolize those late night pizza slices and extra glasses of wine. You can’t eat the same things you were eating in college when you’re over 40.

Eat well, age better. It’s as simple as that.

It’s not about how many calories a day you eat, because everyone’s lifestyle and body is different. But it’s important to get the right types of foods at certain ages to make sure you stay healthy throughout your life.

Let me help you get started by showing you what a balanced diet for different age groups looks like.

Eat For Your Age In Your 20’s

In your early 20’s, your body recovers and builds muscle very well. You can get away with eating more high calorie meals, much to everyone else’s jealousy.

But once you hit your late 20’s, you’ll likely start to notice things are beginning to change.

This time in your life is the perfect time to start introducing healthy habits and making minor changes you can carry with you permanently.

To maintain a healthy body for the rest of your life, here’s what you need to eat in your twenties:

  • Iron: You need to get enough iron in your diet in your 20’s, especially if you’re planning on having children. Iron is essential for your fertility levels. Iron rich foods include: lean beef, beans, spinach, and whole grains.
  • Protein: These are busy times, so you need energy from protein to stay healthy. Eat chicken, whole grains, eggs, almonds, and fish for good protein sources.
  • Calcium: In your 20’s, your bone density is the highest it will ever be. Make sure you get enough calcium now and don’t overlook it. Milk, yogurt, and leafy greens are great sources of calcium. Oranges also help you absorb calcium from other foods.

A Quick Guide to Eating Properly For Your Age

Age and Diet in Your 30’s

Here’s the age where you might start to notice a few more changes.

You might not be losing weight as quickly as you used to, or you might be finding that you’re feeling less energetic than you did a few short years ago.

You’ll find that your body will begin to be more sensitive to certain things it never used to be, like sugars and fats. Cooking at home more often will help you create a healthy diet that will keep your body fueled up for the future. When you eat well, you age better.

Like I said, it’s hard to tell how many calories a day you should be eating. But moderation and proper nutrient intake is key at this point.

Just like your 20’s, you should focus on eating proteins, iron, and calcium. Your metabolism likely hasn’t slowed down yet, and you’re still living a busy life. Whether you’re raising a family or adjusting to your career, you need the energy to keep up.

How to Eat Properly For Your Age: Common Diet Mistakes You’re Making

Weight Loss After 40

To you, your 40’s might mean the impending doom of a mid-life crisis. But personally, I think that your 40’s can be some of the best years of your life! It happened to me, and it can happen to you. It’s never too late.

Generally, you need to adjust how many calories a day you eat the slower your metabolism gets. In your 40’s, you’ll notice things slowing down a little more significantly than before.

The best diet for a 40 year old woman, or man, is a low-sugar, probiotic-rich diet that focuses on vitamins and nutrients. Sugar intake is key at this stage in your life because you’re at higher risk for diabetes.

Make sure you’re getting all of your food and nutrient groups at this time to help embrace your 50’s and 60’s. Here are some foods to focus on in your 40’s:

  • Antioxidants: Since your metabolism is slowing down, it’s crucial at this age to make sure you eat more antioxidants to help balance it out. Antioxidant-rich foods include coloured fruits and veggies, seafood, green tea, and walnuts.
  • Fibre: Eating more fibre will help prevent weight gain. It will also help you maintain your cholesterol and blood pressure- two things that are important at this age. Get your fibre from salads, beans, whole grains, and apples.

Eating For the Right Age: Why Your Diet Isn’t Working

How to Maintain a Healthy Body In Your 50’s and 60’s

In your 50’s and 60’s, life will be completely different than it was in your 20’s. In many ways, that’s a good thing.

When you eat for your age at 50 and up, you need to be conscious about including all of the food groups and getting as many nutrients as you can. But some are particularly important.

Here are some other important nutrients you should watch for when you’re over 50:

  • Omega-3: This age is notorious for affecting your brain, so it’s important to keep it sharp with Omega-3 fatty acids. You can find them in fish, eggs, nuts, and some seeds.
  • Vitamin B12: These help with your digestion and keep your body healthy to process food. They’re found in fortified breakfast cereals, fish, eggs, dairy products, and meat.

How to Eat Properly For Your Age: Diets That Work For Women Over 40

My Nutrition Program Will Help You Get Fit and Stay Fit

Unsure of what to do next? That’s where I come in.

I’m Karen Pilote, and I’m a certified Precision Nutrition coach and personal trainer who is ready to help you take action.

My 1 year body transformation will get you in the best shape of your life. And as long as you work hard, you’ll get there guaranteed. I won’t let you fail.

It doesn’t matter how old you are- we could all use some help now and then. My job is to make sure you get everything you need to be in the best shape of your life.

To get started on living your best life, sign up now.

Online Nutrition Coaching for Weight Loss

Does Detox Work for Weight Loss? Get the Answers You Need

Does Detox Work for Weight Loss or is it Just a Myth?

You’ve probably been tempted at one point or another by those fancy juice cleanses your favourite celebrities always rave about.

Here’s the thing about detox diet plans: they don’t work. Not for us mortals.

Celebrities have millions of dollars to spend on professional chefs and gourmet ingredients. Most of us just have our blender and a recipe we found on Pinterest.

With the new year coming up and your resolutions starting to weigh on your mind, it’s tempting to fall for advertising gimmicks. But don’t be a victim to overpriced juice.

Let me explain why you’re wasting time and money on these detox diet plans. You’ll thank me, I promise.

Thinking About a Detox Diet Plan? Get The Truth Here.

Your Body Needs Nutrients

Did you know that the original detox diet plan, called the Master Cleanse, was invented in the 1940s? It was a serum made from water, maple syrup, cayenne pepper, and lemon juice. Patients took that, plus a laxative at night.

And what happened? They starved. To the point that they felt dizzy, sick, and weak.

Most detox diets, whether it’s pills, juices, soups, or any other fad out there, don’t make you feel very good. In fact, people who detox generally feel weaker, have lower energy and blood sugar levels, and experience muscle aches.

There’s a reason that the food guide recommends a certain amount of nutrients and food groups per day. It’s because you need nutrients in your body to grow and stay strong.

The stronger you are, the more you’ll achieve the healthy body you want with lasting results.

Everything You Need to Know Before You Suffer Through a Detox Diet Plan

Is Detoxing Good For Your Body?

No one really needs to detox.

Your body is built the way it is to get rid of toxins on its own. The liver and the kidneys are both designed to be natural cleansing systems, flushing out any chemicals or toxins that make their way inside.

Your body works around the clock, and it never takes a day off. Even when you do.

If you’re eating properly and practicing the right healthy habits, your body will naturally do the work your fancy detox diet plan says it can do.

The only time your body won’t naturally do this is if you’ve been eating junk and horrible fatty foods. And not just a few days’ worth.

If that’s you, all you have to do is start eating better, and your body will naturally restore itself.

Not only that, but detoxing can actually make certain health conditions worse. People who have diabetes, heart problems, high blood pressure, or need to monitor cholesterol could have seriously harmful consequences.

So, the answer is no. It’s not good for your body because your body is already doing its own detox. Don’t get in the way of biology.

The Problem With Your Detox Diet Plan

Detoxes Can Cause Weight Gain and Muscle Loss in The Long Run

Have you ever deprived yourself of something for so long, when you actually do allow yourself to eat it, you gorge until you feel nauseous?

That’s what happens when you do a detox or a cleanse.

These detoxes can also lead to dangerous habits of binge eating, then cleansing, and then repeating the cycle over and over.

Since you effectively starve yourself and deprive yourself of essential nutrients, fiber, and protein, you lose control when you do go to eat those foods again. And the cycle continues.

Break the cycle with a more effective nutrition program that leads to long term results. You don’t have to give up everything you love, and you’ll become strong, energized, and ready to take on all of life’s challenges.

Does Detox Work for Weight Loss? Get the Answers You Need

Detox Diet Plans Are Short Term

Sure, you might drop 20 pounds in a couple weeks. But the chances of that weight staying off are very slim.

Detoxes aren’t meant for a long term fix. They involve eating or drinking the same few things over that short period of time.

Do you really want to live like that? I sure don’t.

Living your best life involves a long term commitment to healthy habits that will last longer than any detox diet plan will.

With my help, you can eat what you want and indulge when you want. You won’t dive headfirst into the dessert table at the first chance you get because you won’t be depriving yourself of all that’s delicious in this world.

All you need is guidance. Let me help you take those first steps.

Does Detox Work for Weight Loss? Get the Truth Here

With the Right Nutrition Program, You Can Lose Weight and Eat What You Want

The best diet plan for weight loss and getting in shape revolves around making healthy habits and lifestyle choices. You have to be able to find a way to incorporate healthy choices in your lifestyle, not just for a couple days at a time.

Breaking bad habits is the key to your success. Not faking your way through a series of fad diets, and not just dieting when you need to lose weight fast.

When you commit to a better nutrition program, you’re taking the first steps toward a better life. Genuinely feeling and looking better is better than anything you can buy in a box.

You might not see the results you desire right away, but I promise you that they will come. The longer they take, the more likely they’ll last.

Does Detox Work for Weight Loss? Here’s the Problem With These Diets

Want a Diet Plan That Does Work? Then I can Help.

So, does detox work for weight loss? No, it absolutely does not. At least, not if you want long term, lasting results.

I’m a certified Precision Nutrition coach ready to help you give your life the overhaul it needs.

My 1 year body transformation program will get you in the best shape of your life, no fancy juice and eternal suffering necessary.

Stick with me, dedicate yourself, and you will persevere. Are you ready to get off the couch for good and become a better person?

If you’re ready, join me and the thousands of others who have already changed their lives with this program.

Online Nutrition Coaching for Weight Loss

What is the Advantage of an Online Nutrition Coach vs. an In-person coach?

Why Using an Online Nutrition Coach is Better Than In Person Training

We live in a world where everything can be done online, from grocery shopping to buying a car. So it just makes sense that an online nutrition coach would be available, too.

Doing things online can make it super easy to fit tasks into your day. No matter where you live, you can always find an online solution. And with smartphones to help us live our lives, it’s even easier.

So why not embrace the benefits of the Internet by participating in an online coaching program? It’s all about fitting in with your life, your needs, and your unique personality. You get the training and advice you want, with the flexibility you need.

You might be wondering why using an online nutrition coach has any advantages, since exercise and nutrition is so hands-on.

It’s important that you weigh out your options. What works for your friend might not work for you, and that’s okay! I’m here to clear the air for you so you can make an informed decision.

Considering an Online Nutrition Coach? Here’s Why it’s a Better Choice

The Benefits of In-Person Coaching

Yes, there are some benefits to in-person coaching that you don’t get online.

Firstly, you get to see your trainer face to face. It’s true that you never know if people are who they say they are online. In person is your validation that they’re practicing what they preach.

Another advantage is that your trainer can correct any mistakes you’re making as you make them. This can prevent you from possibly suffering an injury.

One of the biggest advantages, I would say, is the fact that you build a personal one-on-one relationship with your trainer. That socialization is a big factor for a lot of my clients.

But there are also benefits your online nutrition coach can give you that you can’t get from in person training, and those are just as important.

Why An Online Nutrition Coach Can Get You More Results Than In Person

The Case for Online Nutrition Coaching

For some of us, having our trainer watch us while we work out isn’t appealing. Some people just work better on their own, without that watchful eye.

When your online nutrition coach isn’t limited by regional boundaries, they can reach a large audience.

What does that mean for you? Well, that means that they start to work with tons of different kinds of people. And as a result, they have more experience in recognizing what different people need. They can recognize the mistakes you’re making early on, and give you the right fix.

You might be worried about motivation. But motivation comes with seeing progress. And I promise, as long as you work hard and stay dedicated, you will see progress.

Why an Online Nutrition Coach the Key to Success- Online nutrition coach

Online Weight Loss Programs Fit Any Schedule

In person training can get tricky to fit in with your schedule, especially when you’re trying to work around a 9 to 5 job.

If you do have a 9 to 5 job, know that the most popular times for training are 6 to 9am and 4 to 8pm. That means that if you’re trying to book a training session, it’ll be hard to aim for a time that works for you, since it’s likely that time slot will be taken.

And your trainer likely isn’t going to be working past 8pm or before 6am, so it becomes almost impossible to work through.

Online nutrition coaching doesn’t have any fixed hours. You can work out at your own pace, whenever it fits your life, from anywhere that works for you. If you have a question, leave a message, and you’ll get an answer.

When you do everything online, it also eliminates the time and effort you spend driving to and from the gym or your nutrition coach’s office for consultations.

Clients time and time again make excuses for not getting to the gym. You don’t have time, your car won’t start… I’ve heard it all! And with online nutrition coaching, I’m not falling for it!

Here’s Why an Online Nutrition Coach is Better Than In Person

Custom Programs, Personalized Results

Since everything’s done online, you can customize everything on your own. You put your own goals and desires in, and your program will fit to your needs.

Kiss those structured, generic programs goodbye. No two people are the same. Your program should reflect that.

We’ll start by analyzing your goals and narrowing them down to formulated habits. These habits will bring actionable results that will help you reach that goal.

Throughout your 1 year program with me, you’ll track your thoughts, improvement, successes, and failures (we all make mistakes).

Online Nutrition Coach vs. In Person: Here’s the Difference

Online Nutrition Coaching: How it Works

My program is a 1 year body transformation system. I’ll get you to where you want to be. And it’s all online.

It might seem like a long time, but when it’s so easy to fit in your schedule, time will fly by. And your results will last.

Once you sign up for the program, you’ll be given the tools and resources you need to keep track of your progress in the online management system. Constant updates, trackers, and resources are just some of the advantages you can expect.

I’ll be available for questions, comments, and concerns every step of the way.

This program focuses on habit based coaching. Every week, you’ll get a new habit to learn. You’ll be able to break your bad habits and form healthy ones, and it all fits in with your life.

Transform your life in no time! It just takes one click to start.

Get Started on Your Weight Loss Journey Now

I’m an online nutrition coach, certified with Precision Nutrition, working to help my clients reach their goals.

You will never need to fit me in on your lunch break or try to squeeze me in before dinner. I’ll always be there- virtually.

I’ll be ready to give you advice or answer your questions as soon as I can. You can change your life with the right motivation and the right tools for success. And I have everything you need.

Join now to start living your best life- for good!

Online Nutrition Coaching for Weight Loss

Have a Healthy New Year With These Foolproof Tips to Keep Your Resolution

Tips and Tricks for Staying on Track in 2017

We all make new year’s resolutions, whether we admit it or not. Whether you decide to lose weight, be more polite, or read more books, the point is that it’s time to take control of your life and have a healthy new year.

What does that mean, exactly?

Living a healthy new year doesn’t just mean losing weight or going to the gym more. It means taking control of your habits, breaking bad ones, and starting better ones.

It’s the little things that count. We hear that mantra over and over again, but it’s really true. Start step by step, adopting the right habits that are going to help you maintain.

Let me help you achieve your new year’s goals. Each and every one. Follow these tips, and you’ll be on the right track.

 Have a Healthy New Year With These Foolproof Tips to Keep Your Resolution - New year resolution

Think About Realistic New Year Resolution Ideas

Saying you’re not going to do something all year long is pretty tough and not very realistic. If you make these overly strict rules for yourself, you’ll never be able to keep them. Why? Because you’re leaving your risk for temptation way too high.

Let me explain.

If you say you’re not going to eat sugar all year long, you’re not being very realistic. The minute you let yourself cave and have a piece of chocolate, it’s not going to just be one piece of chocolate. It’s going to be a whole container of cookies, a tub of ice cream, a bottle of wine… you name it.

It’s better to let yourself indulge a little bit every once in a while than to deprive yourself for a long time. Trust me, you deserve the indulgence anyway.

The Habit of Self Control

Self control and its flaws can get the best of all of us. We’ve all been there. We get so dedicated, set all our goals, and then end up on the couch with a plate of nachos.

So how do you tighten your grip on self control?

It comes down to habits. Get in the practice of exerting self-control over something every day.

In a study by the University of New York, people who were trying to quit smoking were given daily tasks to practice exerting self control over something. Some of them gave up sweets, others practiced squeezing a resistance band twice a day.

Those who made it a habit to do those tasks every day successfully quit smoking. That’s because they got in the habit of controlling their urges to give in to temptation. Once something becomes a habit, it’s a part of your life and comes naturally.

 How to Have a Healthy New Year With a Foolproof Resolution - Healthy new year

Define Your Resolution and Then go Public

By define your resolution, I mean determine what it’s going to be. Then, tell everyone.

Yes, tell the world if you have to.

The more people you tell, the more people you have holding you to your goals. Your family and friends will be aware of what you’re trying to do, and they’ll notice when you falter.

Psychologists have done studies that show that when you go public with your goals, you’re more likely to stay on track with them. You have a reputation to uphold, after all.

The more people who could potentially call you out on your mistakes, the more you might be less inclined to make them. Everyone’s watching, so be careful!

Don’t Make More New Year’s Resolutions Than You Can Handle

The more goals you pile on your list, the less likely you’ll be motivated to do them.

You’ll also have a harder time keeping track of them. That’s a recipe for giving up.

Start with a few things from that list, then go step by step. Once you’ve gotten those goals down, then start the next ones.

Doing a few things at a time instead of everything at once will also give you more of a sense of accomplishment along the way. That keeps you motivated to continue on.

 How to Have a Healthy New Year: Make a Resolution and Keep it

Small Habits Make Big Changes

Don’t just make your resolution, “I want to lose 30 pounds.”

These goals are the reason the gym is super busy in January, but back to normal by March. Did you know that only 50 percent of people who make new year’s resolutions still keep them 6 months later?

People don’t keep those goals because there are no trackable, quick results. As a result, we just give up.

Instead, try to make smaller, achievable habits and goals that you can reach now. A goal like, “I’m going to take the stairs at work 3 times a week” or “I’m going to eat healthier breakfasts” works much better.

These goals are easier to track and maintain. This gives you a better sense of achievement, and a positive attitude to stay with it.

 Have a Healthy New Year With These Foolproof Tips to Keep Your Resolution - New year resolution

Keep a Positive Attitude, Even if Your New Year’s Goals Fail

Okay, so you said you wouldn’t use your credit card this year, and then you did. Don’t beat yourself up about it.

If you’re feeling guilty because you reached for the cookies, or had that extra glass of wine, don’t be.

Stay positive and think about the achievements and the good things you’ve done. Hey, remember last week, when you increased your reps and weights? Think about that instead.

The more positive you are, the more likely you’ll stay motivated to work on your goals. If you’ve adopted a negative attitude, you can kiss your motivation goodbye.

So what if you slipped up once or twice? You’re not doing it every day, so just move on.

Let me, Karen Pilote, Help You Stay on Track

I’m Karen Pilote, and I’m a certified Precision Nutrition Coach.

I help people transform their lives through nutrition coaching, personal training, and habit-based changes. Join me and I’ll give you the support you need to live your best life.

I’m ready to help you make your new year’s resolutions and keep them. Are you ready to make the change?

If you think you’re ready, and want to live the life you really want, then sign up now.

 Online Nutrition Coaching for Weight Loss

Get Fit and Stay Fit: 27 Proven ways to Transform Your Body

27 Ways to Transform Your Body: How You Can Change Your Life

Transforming your body can be simple! It doesn’t need to involve a long list of complicated challenges you’re likely to give up on after a month.

Try my plan for a 1 year body transformation. I know it sounds like a long time, and you want to see results fast.

But trust me when I say that it takes time to get fit and stay fit, and it starts with changing your habits.

Here are 27 simple things you can do to transform your body. They’re all based on effective habits that you can include in your life right now.

By next year, you won’t even remember a time when you didn’t do these things!

 Lady with dress - Get Fit and Stay Fit: 27 Proven ways to Transform Your Body -Get fit and stay fit

1. Stop Waiting for Motivation

Stop waiting around for some inspiration to strike. If you do this, you’re never going to get started. Get off the couch now, and stop making excuses. The inspiration will come.

2. Stop Falling for “Lose Weight Quick” Slogans

These slogans are just ads. They don’t work. Focus on healthy ways to lose weight instead, and form the right habits to get fit and stay fit for the long term.

3. Focus on the Now- but Keep Your Eyes on the Prize.

Maybe you’re getting in shape because you don’t want to stand out in the wrong way at your daughter’s wedding. Or maybe you’re going on a big vacation that requires wearing a swimsuit. Either way, keep thinking about that goal and use it as motivation.

4. Pay Attention to Your Environment

Take a look around you. Are you surrounding yourself with bad influences, or putting yourself in situations where there are too many temptations? If so, it might be time for a change in scenery.

5. Find What You Love About Yourself

One good habit to keep is to stay positive and find what you love about yourself. You deserve a total body transformation, and you’re working hard to get it. Now, you’ll get to be the best version of yourself. 27 Things You Can do to Transform Your Body Right Now - Healthy ways to lose weight

6. Don’t Think of Exercise as Work

The more fun you make your workouts, the more motivated you’ll be to do them. The more you continue to enjoy them, the more likely you’ll get fit and stay fit for good.

7. Stop Eating When You’re Full Enough

Just because your plate is full of food, doesn’t mean you need to finish the whole thing. If you start to feel full, stop eating. Don’t overstuff your stomach- this could backfire and cause it to expand, leaving you more prone to overeating regularly.

8. Drink Lots of Water

Yes, I know you’ve heard this a million times. But staying hydrated helps you feel less hungry. If you don’t like water, try flavoured water or even a herbal tea in between meals.

9. Try to Limit the Ingredients You Use

The more ingredients you put into something, the more likely it’s something you shouldn’t be eating. It gets harder to keep track of what you’re eating this way. The more simple you keep it, the better you’ll feel.

10. Do What You’re Capable of

If you’re not ready to increase your weight, or your intensity, but you feel like you should, don’t do it. Stick with what you’re comfortable doing, otherwise you could hurt yourself and cut your transformation short. 27 Proven Ways to Transform Your Body and Life Your best Life - Healthy ways to lose weight

11. Throw in Some Variety

Your body is built to adapt to things. If you do the same thing over and over again, especially for resistance training, you’ll begin to question why you’re not seeing any results. Changing up your routines will help you get fit and stay fit, and as a bonus, you’ll be less likely to get bored.

12. Start Moving as Soon as You Wake up

Even if it’s just a stretch when you get out of bed, start your day off by moving. This will help centralize your energy, help you wake up faster, and keep you conscious about the decisions you’re going to make that day.

13. Stop Eating In Front of the TV

People who eat their meals in front of the TV are more likely to gain weight because they’re not being conscious about what they’re eating and when they feel full. If you must have a snack while you watch Survivor, portion only what you need into a bowl and put the rest away.

14. Keep a Log

While it’s not necessarily important to count calories all the time, it’s helpful to record your eating patterns and see what areas you should work on. A log is also helpful to keep track of your workouts and watch your progress as you go.

15. Get Your Beauty Rest

You should be getting between 7 and 9 hours of sleep per night. The body can only do so much for you if you don’t give it enough rest.
27 Things You Can do Right Now to Transform Your Body - Total body transformation

16. Eat a Protein and a Vegetable at Every Meal

Yes, I know you already know this. They’ve been telling us this since elementary school. But sometimes we don’t think about how much protein we’re actually eating at each meal. Pay more attention and you’ll be more satisfied during the day.

17. Don’t Let Others Influence Your Portion Sizes

If you’re going out to eat a lot with your partner, or friends, and they’re larger than you, they need to eat more. Look at your plate. If your portion is the same as theirs, you’re eating too much.

18. When You do Indulge, Focus on Every Bite

It’s okay to indulge. And when you do, focus on how much you enjoy every bite. Thinking about how much you enjoy the food makes you appreciate it and eat it slower, leaving you feeling full faster.

19. Accept That There Are Going to be ups and Downs

Sometimes, the scale can fluctuate. There are days when we don’t feel like exercising. And that’s okay. A total body transformation takes time, so don’t give up.

20. Understand That You’re Never Alone

You are not the only person who is putting this much work in each and every day. Even the healthiest people have to constantly work to maintain where they are. And I’ll be there every step of the way of your journey to help, even if you fall off the wagon.
27 Ways to Transform Your Body and Start a New You - 1 year body transformation

21. Celebrate Your Achievements

It’s important to recognize how far you’ve come. Acknowledge, and maybe even reward yourself, for the mini-milestones you achieve during your total body transformation.

22. Focus on Being a Role Model

If you have kids, no matter how old they are, you want them to look up to you and be inspired to live their best life, too. Your friends, family, and coworkers could also become inspired, too. Trust me, this makes everyone feel fantastic.

23. Let Other People’s Success Inspire You

When we see those amazing success stories, it’s hard not to be jealous sometimes. Or we think that could never be us. Instead of being jealous or negative, let those stories inspire you. If they did it, you can too!

24. Open Your Mind to New Knowledge

You might think you know what to do. Eat the salad, drink the water, and use the treadmill, right? But no one knows everything, and there are so many secrets you probably don’t know about. If someone gives you advice, take it. You’ll be surprised how much you learn.

25. Prioritize Yourself

It’s easy to feel like you’re being selfish when you shift some of the focus to yourself instead of those who need you. But you need to be at your best to make sure everyone else is at theirs. Those who care about you will understand.
Get Fit and Stay Fit: 27 Proven ways to Transform Your Body - Great ways to lose weight

26. Restructure Your Grocery Store Route

Stay on the outside of the store, where all the good stuff is. You won’t find fruits, vegetables, meat proteins, and eggs in the middle aisles. If you avoid the aisles with all the processed foods, you’ll be able to resist temptations. And never grocery shop when you’re hungry!

27. Hold Yourself Accountable for Your Decisions

You are the one who makes the conscious choice to stay persistent. When you fall off the wagon, figure out what you’re doing wrong and hold yourself to your commitments. No one can make you change- except yourself.

Let me Help You Transform Your Body and Live Your Best Life

I’m Karen Pilote, your certified Precision Nutrition coach and personal trainer. My program will help you get the body you want the right way.

No more fad diets, no more gimmicks. Just healthy ways to get fit and stay fit.

As your certified nutrition coach, I’m not going to let you do this alone. I’ll be there for you every step of the way, with advice, tips, and ideas that will fit your lifestyle.

Sign up for Precision Nutrition today, and see the difference your habits can make.

 Online Nutrition Coaching for Weight Loss

How Breaking Bad Habits is the Key to Living Your Best Life

The Key to Breaking Your Bad Habits Once and For All

Let’s admit it. We have some bad habits. And not just your run-of-the-mill ones.

Breaking bad habits can seem impossible. Especially since these habits just keep building on top of others.

Like wine. We drink one, we drink two, we eat the chips, we eat the cheese. We say ‘what the hell’ and skip the healthy dinner. We sleep poorly, tossing and turning, staying awake in the middle of the night to worry about something that happened 2 weeks ago.

It’s like a slow rolling car that picks up speed on a downward hill and begins to careen out of control. There’s no stopping it, and eventually forming healthy habits seems like a distant dream.

So we decide to start Monday. But then, on the Saturday before the Monday, the wine comes out again. Sunday is a write off and Monday…..well, we’re busy Monday.

Then, we make the excuses. It’s menopause. It’s age. It’s metabolism. It’s the C-section I had 30 years ago. The reasons are award-winning, really; and the way we drag it all out! I truly laugh out loud at myself- my brain and my excuses some days!

So then, where to start? It has to be simple, and it has to be something that won’t cause that chain reaction of BS to start up again.

You might think I’m going to say give up the wine, but I did say it’s got to be simple. Giving up your cocktails, quite frankly, is not all that simple. So, where do we start?

Habits.

Breaking bad habits is how you’re going to achieve the results you want and live your best life. And I’m going to show you how you can do it.

strawberry cocktail - Breaking bad habits

Forming Healthy Habits for Good

If your goal is to lose weight and keep it off, you’re going to have to make some permanent changes to your daily habits. This means forming healthy habits and breaking those bad habits that seem to nag you every day.

If you go “all out” for a couple of months, and watch your diet like a drill sergeant, you’ll probably get impressive results. But sometimes you lose that motivation for losing weight, and you’ll most likely revert to your old habits and gain the fat back just as quickly as you lost it.

Have you been there before?

A more realistic approach to attaining your weight loss goals is to tackle your habits, one at a time.

Listen, we’re bombarded with fad diets, fat burning supplements and infomercial workout gadgets. It’s easy to get lost in the weight loss industry’s latest scheme to lose weight fast.

But we’re often left confused (heavier, tired, and miserable), wondering what works. We switch from diet to diet, fitness guru to fitness guru, program to program, hoping that someday, some way, we’ll achieve that lean, defined body.

Woman staring at ocean - Breaking bad habits Motivation for losing weight

You Can Lose Weight and Keep it Off- Even Over 40

I want you to know that burning body fat and getting into shape is not a complex process. Not even if you’re over 40.

You can lose that weight and keep it off. Your age isn’t an excuse anymore.

Achieving that body and state of health is biologically complex, yes, but it’s pretty simple in terms of the steps you need to take to set that process into action. You can increase muscle definition, feel healthier and more energetic, and  feel better about yourself. And it’s not complicated!

Most of us are typical, everyday people who want to lose body fat as quickly and easily as possible without having our lives completely revolve around a weight loss program. And you can!

The only thing you really need is the desire to learn and the willpower to work. That, as well as a sound, sensible, straightforward approach. That’s what you get with Get Fit Over 40 Nutrition Coaching.

Heart shaped fruit cup - Get Fit Over 40 Precision Nutrition Coaching.

Nutrition Coaching Will Help You Lose Weight and Keep it off

Now, if I could teach you everything that you need to know to get the best results possible in the most efficient way, would you be excited for that opportunity? I bet you would…

But if I were to give you every fact, figure and lesson in one short diet plan, you wouldn’t learn much. In fact, you’d probably be more confused and frustrated than before.

So, we will work together for a full year… I know that sounds like a long time, but I have to be honest; it’s the time you need to take to develop good habits that will last.

Learn How to keep your New Year’s Resolution!

“Being honest won’t get you a lot of friends, but it will always get you the right ones.” Are you the right one for this plan? The people that I’ve worked with, those who’ve been successful in achieving a whole new lean lifestyle, have invested time.

Breaking bad habits takes time, and let’s face it, we’ve been working on some of our bad habits for years! I know that you want it “fast,” and I’ll tell you right up front, this is not a “quick fix.”

That being said, I have to say, in my opinion it’s the quickest fix you’re going to find.

Not in terms of bottom line immediate results, but you’ll begin to see your outlook, understanding, and approach to fat burning and weight loss change. You’ll be more confident in your ability to achieve weight loss. Long term, sustainable weight loss. No kidding.

Measuring tape on waist - Develop good habits

I’ll Help You Find the Motivation for Losing Weight and Breaking Bad Habits

I’m sharing this with you because I want to work with you.

If the concept of gradual, consistent change makes sense to you, we’re the right fit. If you want to learn good sustainable habits for optimum health, we should work together. If you want to be proactive in avoiding the health issues that come with age and obesity, my program will deliver.

But you’ll need to be persistent.

You’ll need to find the motivation to lose weight and keep it off. Persistence is how you’re going to develop good habits, and it’s also how you’re going to break those bad habits once and for all.

“Persistence will always outdo talent alone” – you need to remember that. Thousands of people in the world are naturally gifted at so many things. But these people work hard every day implementing strategies that move them forward toward their dreams.

You’ll have to practice, be mindful, stay focused on daily lessons, and implement new habits. This coaching program will help you do that. I’ll guide you with daily lessons, workshops, and videos. You’ll learn what it takes for you, as an individual, to make the right changes at the right time.

Your lifestyle will evolve every step of the way by working on simple habits, making baby steps, implementing realistic strategies to help you succeed with the habits, and focusing on your goal with daily lessons.

Woman doing yoga next to ocean - Lose weight and keep it off

A Bare Essentials List to Lose Weight and Get Fit Over 40

In my opinion, the bare essentials for maintaining optimum health and transforming your body are nutrition and strength training.

These two things alone will help you achieve most of your results.

Nutrition needs to focus on individual, flexible and simple guidelines that become effortless lifestyle habits. Long-term change occurs when you focus on bare essentials.

Strength training needs to focus on exercises that are basic, done consistently, gradually and progressively.

Learn 27 Proven ways to Transform Your Body

Woman laughing - Develop good habits

I’m Karen Pilote, and I’m a Certified Precision Nutrition Coach Ready to Help You Get Your Life on Track

I know it’s frustrating to long for a body you don’t have and not have the tools or knowledge it takes to get it. But you can have that body, and I am confident that when you take it day by day, meal by meal, and workout by workout, you will slowly and steadily change your lifestyle for the better and have the figure and the health you want.

It takes guts to stand up and commit to a process like this, and it also takes determination.

If you’ve recognized your desire to change and are willing to take active steps to reach that goal, despite the knowledge that it will require hard work and patience, you need this program.

And you’re going to succeed with that attitude!

Subscribe to my newsletter now for my best insights and top advice to keep you on track. If you’re ready to commit, join Precision Nutrition today!

Online Nutrition Coaching for Weight Loss

Healthy Habits Change Lives: A Quick Guide to Habit Based Coaching

Habits are hard to break. So instead of breaking them, why not switch them for better ones with habit based coaching?

I know you’ve probably tried a million diets by now. But I promise you this is different.

Learn how to live a healthy lifestyle instead of counting calories or restricting yourself. It’s the best way to lose weight and keep it off for good.

Once you see the amazing results, you’ll wonder why you ever tried those crazy fad diets.

 

Why Habit Based Coaching is the Key to Getting in Shape

Habit based coaching is all about creating weight loss programs that work for everyone. You’re going to run out of excuses really fast!

No more blaming your busy life or your children for your lack of effort. It’s time for a real change with real results you can be proud of.

Get ready to get in the best shape of your life with an effective program and top notch support. Here’s why you need to try habit based coaching right now.

Running in a bridge - How to Build a Healthy Lifestyle With Habit Based Coaching - Diets that really work

What is Habit Based Coaching?

It sounds tricky, but it’s actually a really simple concept.

It’s all about changing the way you live to create a healthy lifestyle that sticks with you. The idea is that once you’ve adapted the right habits, they become so integrated in your life it feels natural to you.

This is a weight loss program that works. Why? Because it’s built around developing the skills necessary to reach your goals. This is done through achievable daily habits.

Let’s say you want to lose weight. To lose weight, you have to learn how to eat healthy. Healthy eating requires the skills to control your appetite.

How do you do that? By learning how to eat slowly and get used to the idea of stopping when you’re full.

By breaking down each of your goals step by step, you’ll see how easy it is to make living healthy feel like a breeze.

Here are some of the areas where habit based coaching can, and will, help you:

  • Stress management
  • Healthy eating
  • Exercising properly
  • How to sleep better
  • Doing all this without hating your life.

Yes, it’s possible! You can enjoy having a healthy lifestyle and working out… without craving cheeseburgers.

Online Nutrition and Fitness Coaching - Getting in shape

It’s All About YOU

The beauty of habit based coaching is that it’s tailored to you specifically.

It doesn’t matter if you’re a beginner and you’ve never seen a treadmill in your life. It doesn’t even matter if you’re a seasoned marathon runner.

What matters is your motivation. Everyone benefits because the programs are customized to each person.

If you’re always on the go, you need a diet plan that’s different than someone who has tons of extra time every day.

That’s what habit based coaching is all about. It’s creating a weight loss program that works for anyone, no matter their lifestyle.

When you make habits that fit in with your lifestyle, it’s way easier to keep them.

 

Ditch Dieting Forever

Is there really such thing as a diet that works? It’s hard to say, because everyone is so different.

You’ll never have to go on a diet again when you start habit based coaching. Why? Because the results are guaranteed.

Diets can make people feel like they’re on and off, and that once you’re off, you’ve failed. Once you fail, you feel like there’s no point in trying to get back on track.

But here’s the problem- we’re all humans! We make mistakes.

Diets are set up to make you feel bad for your mistakes, and as a result, you end up living your life like a robot.

Don’t be a robot any longer. Forming strong, healthy habits can transform your life in a way that a diet never will.

granda trainning with kid -How to Build a Healthy Lifestyle With Habit Based Coaching - Diets that really work

The Top 5 Reasons Habit Based Coaching Works

Still need some motivation to get started? Here are the top 5 reasons why this is the best weight loss program you’ll ever use.

  1. You’re building your habits over time, instead of doing too many things at once.
  2. The goals you set are realistic and achievable.
  3. Results are guaranteed.
  4. You’ll have constant support.
  5. The programs are tailored to your specific needs and wants.

Do the right thing and start making healthy lifestyle choices today.

 

Why Use a Nutrition Coach?

You might be thinking, “well can’t I just do this on my own?” It might look like just a few minor tweaks here and there, which might not seem like a big deal.

But it’s much more than just a few simple habits to make. You have to know how to make the right habits and do it properly.

For example, do you really know what food to choose at a restaurant? The answers might surprise you.

It’s also essential that you figure out what you want and break it down in order to figure out how to get there. You might find out that you had the wrong idea all along.

A nutrition coach, like myself, can also help you stay motivated. The best part about having a coach on your side is having someone to be there when you think you’re losing hope.

We’ll never judge you. But we’ll push you to be the best you can be. And that’s what makes the difference.

Fruits on a plate - Here’s Why Habit Based Coaching Will Work For You - Getting in shape

Let Me Help You Start Your Journey

I’m Karen Pilote, your helpful nutrition and lifestyle coach powered by Precision Nutrition. I’ll get you going with the right tools to be the best you can be.

I know what it’s like to feel like you’ve lost all hope. But I’m here to tell you that it’s never too late to start again. I’m a certified Precision Nutrition coach who believes in you and won’t let you let yourself down.

Need to get your life back? Let’s talk. Contact me and sign up today!

 

Online Nutrition Coaching for Weight Loss

Why Diets Don’t Work: How Precision Nutrition Can Change Your Life

How to Eat Healthy and Lose Weight With Precision Nutrition

Have you tried all of the popular diets out there and still don’t see any results? Ever wonder how to eat healthy and lose weight? Tired of listening to the media tell you to eat one thing one day, and then telling you it’s bad for you the next?

Your diet plan doesn’t have to be rocket science.

The best diet to lose weight is Precision Nutrition. In fact, we can show you how to lose weight without dieting at all.

Here’s why Precision Nutrition won’t fail you like the rest of your diets. Find out why you’re guaranteed results with the best weight loss program you can find.

There’s a key element you’re missing when it comes to your diet plan that you might not have thought about: lifestyle. Knowing how to eat healthy and lose weight is only half the battle.

 How to eat healthy and lose weight with Precision Nutrition.

The Problem With Fad Diets

Sure, it might seem tempting to join one of these popular diets, but the truth is that most fad diets focus on the short term results. So you might end up losing 20 pounds, but truthfully it’s probably not going to stay off.

When you deprive yourself of something, the minute you ease up on your diet, the more likely you’re going to end up eating that entire bag of brownies in one night.

Additionally, diets tend to make people feel like they’re part of this exclusive club, and once you waver you’re off the wagon and can’t come back. Giving in to your craving for an ice cream cone is not the end of the world, but sometimes diets can make you feel like it is.

This is not the healthiest way to lose weight.

The nutrition industry is constantly confusing people. One day salt is evil and the next day it’s okay in moderate amounts. It’s the same thing with popular diets. Suddenly, it seems like everyone is gluten free or paleo.

It’s confusing to try to figure out where you stand, which is often what causes people to give up on diets and diet plans.

Diets Don’t Work For Everyone

Here’s the good news. You don’t have to figure out where you stand.

Your cousin Nancy might be a successful vegan who doesn’t miss meat at all, but that might not be what works for you. And that’s okay! You can keep eating meat if that’s what you like.

Just because someone loses 20 pounds on the Atkins diet doesn’t mean you’re going to do the same thing. In fact, some people lose weight eating carbs and some people lose weight cutting them out.

Everyone has a different body, a different lifestyle, and a different point of view. So the key is to figure out what works for you. What someone is telling you works isn’t always the right answer.

So what is the magic answer to all your diet problems? It’s all about making the right healthy lifestyle choices that fit your personal style and objective.

 Sick of Your Diet Plan? Here's Why Precision Nutrition Will Work Better

The Importance of a Healthy Lifestyle

It’s more important that you follow a plan that will work for you that will teach you how to live a healthy lifestyle. Losing weight without trying is almost impossible, but revamping your life can make it feel easier.

When you build a healthy lifestyle for yourself, it’s much harder to slack on your diet because it’ll throw off more than just your meal. Your whole routine will be thrown off.

But when you do slack a little bit, you’ll know that it’s okay and you’ll get back to your routine in no time.

Part of living a healthy life is also getting your motivation on track as well as thinking about the world around you in a new and enlightened way. Changing your attitude is half the battle.

Think about it like this. When you’re out for dinner with friends and you’re eating poorly, why are you doing it? Is it because you really enjoy the food, or is it just because everyone around you is eating like that?

 Sick of Your Diet Plan? Here's Why Precision Nutrition Will Work Better

Why Precision Nutrition Won’t Fail You

Precision nutrition is more than just a diet.

The experts at Precision Nutrition don’t follow fads. Instead, they focus on crafting a program that gives you healthy eating and exercise habits that you can work into your life.

Instead of focusing on your outcome goals, Precision Nutrition will help you figure out the steps you need to take to get there in a realistic way. This gives you something you can actually stick to instead of trying to get to a certain goal and see a specific result right away.

The program is designed to fit into your busy lifestyle, so you won’t have to worry about making time for it. This is a key factor in carving out your own diet plan that works for you.

In fact, Precision Nutrition isn’t a diet at all. There are no meal plans, calorie restrictions, or food eliminations. Just healthy habits and a better frame of mind.

What Exactly is Precision Nutrition?

Precision nutrition is a structured 12 month nutrition program that helps you incorporate strategic daily habits that will fit into your lifestyle.

Expert coaches like me are on hand to support you and offer you the help you need to stick to your diet and avoid falling off the bandwagon.

It doesn’t matter what skill level you are. Precision Nutrition will work for you. Whether you’re a beginner who wants to reach your goal weight, or an experienced personal trainer who wants to get back on a routine, we can help.

Stand apart from the crowd and let yourself be who you were always meant to be.

 Online Fitness Coaching with Karen Pilote GetFitOver40 and Precision Nutrition.

Start Your Journey With Precision Nutrition Today

Take your weight loss journey to new heights with the best coaching out there. Precision Nutrition works and will give you the results you need as long as you stick to your program.

I’m a professional personal trainer and nutrition coach who can help you get on track and start this new and exciting part of your life. My program is powered by Precision Nutrition and I can get you started today.

 

How to Lose Weight Fast

How to Find the Right Motivation to Get Fit Over 40 – and Stay There

Fitness Inspiration for Women Over 40

Do you wish you could get in shape, but just can’t find the right motivation? There’s a secret to finding the right fitness inspiration, especially when you’re over 40.

Sometimes we just don’t have time to worry about our own health when we have children, stressful jobs, and busy lives. We feel like we aren’t in our prime anymore and don’t have the energy to stay fit.

That’s not true. In fact, you can get fit over 40 and stay there by finding the right motivation to take control of your life.

Find out what your fitness inspiration is and let it drive you forward. Here’s the best way to do it.

How to Stay Motivated to Get Fit Over 40 - Fit over 40 - Fitness inspiration

Change Your Attitude Right Now

Here’s your first step. Get out of the mindset that fitness is for young people and that once you hit 40 it’s all downhill. It’s not!

You are never too old. It might be cliche to say you can do it if you think you can, but the reality is that’s absolutely true. A large part of fitness is mental, so as long as you believe you can do it at your age, or any age, then you certainly can.

In fact, getting in shape is more important now than ever.

As you age, your body won’t be what it once was, and all the unwanted aging symptoms start to set in. But that’s not bad news. The more you stay in shape, the more you can prevent or slow down these symptoms, like sagging skin, bone deterioration, slow metabolism, and weakened muscles.

Do it For YOU

The next thing you need to do to get motivated is to stop comparing yourself to other women your age. Who cares if Sally from book club is thinner than you? You’re not her, and it’s a losing battle to keep thinking about it.

These types of motivation are dangerous and can cause you to fizzle out slowly, because at this point you’re not really doing it for you. You’re doing it because you want to look like Sally.

Be motivated to be happy with who you are.

Do you want to spend more time with your children, and current or future grandchildren? Getting in shape will help you keep up with them better than ever, and will allow you to spend as much time as you possibly can enjoying their company.

Woman running sunset - How to Stay Motivated to Get Fit Over 40 - Healthy habits

How to Start Exercising at 40

You’ve got the motivation. Good for you! Now, it’s time to start moving.

Even if you aren’t fully motivated yet, and still need some convincing, if you start moving you’ll be more likely to get into it.

Since we aren’t 20 anymore, you can’t just jump into some high intensity workouts and start training like a pro. You have to ease into it and train your body to adapt.

The good news is that as you adapt to your new regimen, the more likely you’ll be able to stay fit and stay on track.

Building muscle after 40 is the key to keeping strong bones, healthy muscle structure, and beating things like arthritis and osteoporosis. You can gain muscle at any age, so don’t let that stop you.

Create and Follow a Plan

A good action plan will give you structure in your life and provide you with something you can follow.

Sticking to a plan allows you to follow a template that’s been designed for you for a certain period of time. It can dictate what you should be doing, and when, so it’s easy to stay on track.

Sometimes, with many strict diets, it can be hard to figure out what you’re going to make or do every day, and you get tired of putting in all that effort. Let an expert guide you and do the hard stuff for you.

The easier, the better, and the more likely you’ll be motivated to make it to the end of the program and see the exciting results.

Start on Road - How to Stay Motivated to Get Fit Over 40 - Stay Fit

How to Stay Motivated

Okay, so you’ve made it to the gym and you’re seeing the beginning of progress.

But there’s always a risk for falling off the bandwagon and losing your motivation. Don’t worry- it happens to the best of us. Some of us are just better at coming back from it than others.

Don’t be one of those who can’t bounce back. A good way to do this is to keep looking forward and stop looking back.

So you went to the cottage and ate junk food on the weekend. Put it behind you and keep going. Yes, you indulged a little too much, but you don’t have to let it discourage you forever. We’re all human.

Get back to your routine and don’t dwell on it.

The best way to stay fit and keep following your routine is to make sure that you are being realistic and following a fitness program that isn’t too overbearing or overwhelming. Those types of programs can burn you out fast.

Pick something that you can adapt into your life and change your outlook. This includes creating a practical and healthy lifestyle.

Build a Lifestyle

One of the biggest things that can help you stay on track is building a lifestyle around your fitness program, routine, or diet.

Adopt healthy habits and incorporate them into your life. The more that an action becomes part of a daily routine, the less likely you’ll be to stop doing it.

Healthy habits don’t have to be strict diet plans or rigorous training exercises. Sometimes, it can just mean drinking a glass of water before your meal, or watching your portion sizes.

Building a healthy life also means keeping that positive attitude we talked about earlier. You have to see yourself as a healthy person in order to stay on track.

How to Stay Motivated to Get Fit Over 40 - Women over 40 - Fit Over 40

Precision Nutrition is a Program That Sticks

Karen Pilote, in affiliation with Precision Nutrition, can help you get fit over 40 and create a strong, healthy lifestyle that won’t sway like a fad diet.

Don’t let age get you down, because it’s only a number. Karen’s here to remind you of that, and to get you what you need to move forward and take control over your lifestyle.

Precision Nutrition is a lifestyle, not a diet, so it will help you stay motivated. Talk to Karen to get on track with Precision Nutrition and change your life for good.

 

 

 

Even When It’s Cold

Winter Wonderland~

You might think I’m about to tell you I was out exercising in the fresh fallen snow early last Sunday morning with a group of enthusiastic gals, but I’m not going to tell you that. The truth is….

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….I was thoroughly enjoying a typical Sunday morning, lounging in mushy jammies with a steaming mug of strong, black java, updating client profiles, planning posts and skimming Facebook. My heaven~

This particular Sunday I gazed out the windows and was mesmerized by a wild wind that was whipping up frosty snow swirls over the ominously ice-grey lake. My thoughts? “There’s no place like home.”

As I scrolled through Facebook, a friend’s post caught my eye. This idyllic scene; a beautiful photo of a motivated bunch of girls strolling through a refreshing winter morning. Wow.

I pointedly looked to see when it was posted and was surprised to find it had been added only minutes prior. In that swirling snow. This group of gals were taking a Winter Walk!

How incredibly awesome was that? (It was practically a blizzard outdoors.) Kudo’s girls!

While I’m not likely to give up my Sacred Sunday ritual, I was curious to review the benefits of exercising outside, even in the cold.

Icy Inspiration

We all know it’s tough to find motivation to exercise (ANY day) let alone outside on a frigid day. During the work week most of us begin and end our days in utter darkness tinged with a frosty chill. The winter sunshine is appreciated but it’s not all that enticing when it barely warms up the day. We’re compelled to stay indoors, find warmth and forget about fitness until the spring thaw.

But for some, like the girls who were out walking on that frosty morning, outdoor activity is preferable to a crowded, stuffy gym and I was pretty impressed and inspired by their tenacity and spirit! Ballsy babes!

A Doctor of Natural Medicine and a Personal Fitness Strategist agree.

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Winter Warrior Rosemarie

My sister-in-law, Rosemarie, was one of those Winter Warriors. Later that same evening we had the opportunity to talk about exercising outdoors, even when it’s cold.  Rosemarie is Doctor of Natural Medicine, owner of Infinite Healing and an incredibly intuitive healer.

We agreed that cold weather training can be a perfect opportunity to increase the benefits of exercise, health and longevity. Here are the reasons we felt were most important:

You can burn more calories.

The body works hard to regulate core temperature in the cold, you’ll burn more calories during a wintry outdoor workout compared to one indoors.

Overall calorie burn will vary with each person’s body mass and the extremity of the temperature, but it’s a great perk to burn a few more without the extra sweat and effort.

You can strengthen your heart.

Cold weather makes your heart work harder to distribute blood throughout the body. A regular exerciser with good cardiovascular endurance can strengthen their heart with cold-weather sessions. You’ll be ready for more strenuous workouts in the future. (Non-exercise stresses too!).

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Skater? Not sure but I’m in the game!

You can build a tolerance for the frigid season.

It’s damn hard to force yourself outside for the first walk/workout of the winter season but over time it gets easier. Adjust your expectations as you acclimate rather than push for your typical “good-weather” training levels. Pay attention to your effort as opposed to hitting certain time, distance or other performance goal. Learn to enjoy the process.

You can get a good dose of vitamin D.

Even when it’s cold, the extra sun exposure will supply you with the same important nutrients as it does during warmer seasons. The benefit feels like “more” in the winter because natural light is already so restricted.

You can feel energized and happier.

Cold-weather exercise will boost your mood. There’s no humidity to drag you down and the chill is stimulating. As the body works hard to stay warm, more endorphins are produced which leaves you feeling a strong sense of happiness – you’ll feel younger!

You should embrace the winter months.

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Me on a Tube!

  • Find a group of friends to kick your butt into gear.
  • Take the kids tubing and strive to keep up.
  • Get out your ancient ice skates and give them a twirl.
  • Rent some snowshoes, go for a walk with them on.
  • Organize a Pond hockey league!
  • Learn to Curl
  • Just get out and walk!
  • Ski!

Make fitness a bigger part of your life by extending your workouts to outside the gym while doing something fun. Exercising in the cold weather is going to make you hot!  (yep I just said that, cheesy I know!)

 

Get inspired. Get geared up. Get prepared. Plan your next adventure.

Winter activities can be as simple as organizing a walk with the girls or gathering the family for a skate. With bit of travel you could find Winter Snow Tubing in the country. It may take some research but you could perhaps find Snowshoeing at local golf course, winery  or through a pretty wooded estate. Ski weekends, sledding afternoons, snow angels moments…..even shoveling can be a fun and beneficial. Really!

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My Mack

Here, (in the Niagara Region of Ontario and Western New York) there are tons of opportunities to get out and you just need to do that – get outside!

Do something you’ve never done before and you’ll get a life you’ve never had before.

My personal favorite-Winter runs with Mack: This guy is the best workout partner I’ve ever had! Can you imagine keeping up with that!

<————– Happy, happy happy Bulldog~

Anyway….you get the idea.

 

Get out of that lazy-boy recliner before you begin to look like one! Fresh air and exercise will take care of many health concerns and you’re just going to be happier. That, and you’ll be away from the fridge!

Have a fantastic winter and promise me you’ll get out and play! ~karen

About the Author

nourish1Hi! I’m Karen Pilote – My job title (I suppose) is “Personal Trainer” but lately I’m liking the term “Personal Fitness Strategist.” I help people find unique and individual strategies for implementing fitness into their lives. I’m skilled at making plans for achieving a goal, and I’m good at forming strategies (which is OH SO (so!) important when we’re talking about fitness.

One size programs do not fit all and one (rigid) plan will not suffice for the long term. Your weight-loss journey’s going to follow a winding road; face it. It will be a mountainous climb at times; prepare for it.  It will bumpy ride for most of the trip; buckle up. But you can do it; believe it!

 

Honestly, it’s going to be confusing and you’ll need the support of an intuitive guide to help trouble shoot the challenges along the way. That’s me!

Sure, I can send you a program, tell you what to eat, explain and teach you the exercises but lot’s of people can do that for you – actually, you can find it all on the internet.

But I excel at tuning into what you’re feeling. My strength lies in understanding your confusion and fetching you back when you’re lost. I’m supportive when you’re disillusioned and I’m sure of your success even when you’re not.

Failure is not an option and I’ll never let you quit on yourself! I believe in you and I see what you can be- I will teach you to find that person and bear the challenges with some cursing and chuckling along way.

My program is called The Action Plan– it’s an general guide and plan to follow as you learn what works for you and what doesn’t. Read more about it here: The Action Plan

My workouts are found on Get Fit Over 40 – Pinterest. Free. I’m sure you’ll find them challenging and unique. For the most valuable use of the boards and cardio routines it’s best to set goals and follow the general plan outlined in The Action Plan.

I’m on Facebook Page Karen Pilote – Get Fit Over 40 for daily motivation and light-hearted humor and inspiration. (At least I like to think so, lol) See you there!

 

The Fit Life – Gerda is Fit Over 40

“I started my fitness journey and one of the glaring reasons I did was the feeling of ‘un-sureness’ I had doing ordinary things. Feeling unsteady, vulnerable and timid about stairs, long walks, hikes. At age 50 I wasn’t ready to stop doing the things I liked. I made a change, took charge and never looked back.” Meet Gerda!

I’m Gerda Collins

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“At 53 years of age, I’ve come to the place in my life that intend to do things that really move and inspire me. Confidence has come to reside in my being.  I’ve been married 34 years and have 2 children, and 2 grandchildren. I feel very privileged to be called wife, mother, and grandmother.”

My Fitness Journey

“Proper health and fitness have ‘eluded’ me most of my life. Recently several family crises and my own declining health left me in a sorry state of stress and fatigue. On October 22, 2014, unwilling to resign to this as my life now, I embarked on a new lifestyle; not a fad program or diet, but I made a real and sustainable change by overhauling my brain and body.

I began by enlisting professional help. I hired a personal trainer who understand clients Over 40, and began a weight lifting program, cardio and “clean eating”.

The accountability of meeting with someone regularly has helped me greatly. I started out with a simple 15 minute walk twice daily and 2 sessions per week in the gym. Over time, I learned to work all the muscle groups, learned to ‘listen’ to my body and become aware of what my muscles were doing (and not doing)!

Each week my walk increased by 10 minutes and soon I was doing 1 hour a day and 3 gym sessions a week.  Now I work out on my own, 4 times a week in the gym: 1 hour lifting weights and 30 minutes of cardio (usually elliptical). I also do 45 minutes of cardio on my home treadmill twice a week. Currently I meet with my trainer 3 times a month because I need a push to stay motivated, make sure I’m on track and my form is correct to avoid injury.”

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Clean Eating

“Early on in my journey I began eating clean (very limited processed foods); protein, veggies and slow carbs (mainly sweet potato or brown rice).  By following a strict food plan I started to realize that even though I wasn’t a ‘binge’ eater, I had formed some very emotional attachments to food. When I didn’t have to think about what to eat  (I do meal preparations for one week at a time) I became free of those emotions… wow.. that was an eye opener!

“Food is fuel.. and I’m fueling a Maserati not a moped!”

I now plan my ‘cheat meals’ or ‘re-feeds’ very carefully. I don’t eat junk because I truly don’t want to.  I choose real and well-prepared foods. If I have a special event coming up I plan for it and allow myself that occasion to enjoy (within reason) what I want. 

One thing that was VERY hard to get through my head initially was not eating enough calories! I slowly began to understand that depriving myself was not helping my cause in any way.  “Fuel for the gains” is what I hear from fellow lifters. Now I know that when you exercise 6 days a week, you need plenty of fuel to feed growing muscles and muscles burn a lot of fat!”

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Fitness Friends

“I found great encouragement and ‘kinship’ online, the lifting-community is FULL of people eager to help. Both online and in person, #grandmaswholift are not as rare as one might think.

It’s been 11 months and I’m 45 pounds lighter and a lot stronger! I still have to lose 40 pounds, but I know I can do that. I just know it now! I’ve increased my energy and have confidence in my ability to accomplish any goal I set!

I really feel that if I can do this anyone can. (I mean 99.9%) In the past I’ve been the worst disciplined person and it’s true what they say, ‘You have to come to that place where you say enough! I REALLY want this.’ And then you find your inner strength…..

Just typing this makes me cry; I think ‘Why did it take me so long!?’ And yes, I’m doing this now and you can too. Stay the course!”

Get Fit Over 40

Thank you for sharing your story Gerda! (Instagram @gerdasgarden)

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I’m inspired every single day by women around the world, friends of GFO40. I have “down-days” when I think “I’m not making a difference” and then I recall the women I’ve witnessed experience this emotion… this elation… this aha moment….and it’s then I wish every single woman on earth knew how good they could feel if they just let themselves. Thank you so much again Gerda and my many supportive friends. We are Fit Over 40. Please join us, there are so many wonderful life experiences yet to be enjoyed- get strong for your future.

~karen

The Fit Life – Barbara is Fit Over 40

“You have one body. Care for it and feed it well, it’s the only place you have to live.” I truly believe the fountain of youth is found in the gym, in the classroom (yoga, spin, boxing…. whatever!), in the pool…….. and a nice glass of red wine doesn’t hurt.” Meet Barb!

I’m Barbara Joan Warwick

barb10599248_10204157238028409_7532160826461057141_n“I’m about to turn 48, married and my two kids are in college, age 20 and 21. I am the Chief Compliance Officer for an elder healthcare agency. My career in illness and death has influenced my outlook: I’m really grateful to live every single day of this life.”

A Fit Life

“I work out at the gym 5 days a week doing interval weight training with relatively heavy weight and run. On the weekends I’ll pop into a yoga class, ride my bike, run with my dogs, hike or paddle board; it just depends where I am and what’s around.

I love to cook and I love to eat! And most importantly for me is that fitness has become a family thing. My husband and kids also work out.”

 I Have No Choice

“I got serious about fitness at 40 because I had to…..

It was Mothers Day and I was feeling dizzy, sweating profusely and hearing a ring in my ears. I was diagnosed with hypertension. My blood pressure read 240/130 and that put me in the stroke zone. My cholesterol was nearing 500, and my LDL was 180. A whole series of tests came back negative and doctors concluded that my medical condition was genetic.

I couldn’t believe it! I was kind of angry at the situation, to put it nicely. At the time I was 40 years old and maintained a healthy body-weight. I was fairly active (coached girls soccer for 8 years), never smoked, and followed a decent diet.  The cardiologist put me on a gigantic list of meds.”

I Knew I Could Do Better

11903290_10205980460047820_1690861364_n“I overhauled my habits. I started running everyday and lifting weights with a trainer a few times a week. I cut out most red meats and fat. (I’m not a sweets eater so I didn’t have to overcome that) My body started to change and the muscle tone was pretty noticeable.

Surprisingly, I lost about 20 lbs over a year and my size shrank: I was a solid size 10 then, and now I’m a 6-8 depending. More than that though, I was determined to get off all the meds. I signed up for every 5k or obstacle run I could find, you know, to always have a goal to reach. That commitment kept me honest, no skipping the gym. It also made a HUGE difference in my level of stress.”

A Fit Future

“Fast forward to now and I take only a single small dose of blood pressure medication, a small dose of cholesterol medication and an aspirin a day. My resting heart rate lies around 70. My BP is 120/75, and my total cholesterol is down to 180 and the LDL is 60!

I truly believe my commitment has battled my genetics and I’m winning! I tore my left meniscus early last year. I kept working out, kept walking with a brace and postponed surgery until this spring.

barb10896909_10204352551151115_4168079449351867643_nThe recovery was surprisingly not too bad. I can’t run uphill, nor do I try walking lunges but for the most part I can do what I want. It’s taking time and does still hurt. The repair, which is common, has a 50/50 chance of improvement. It has improved, despite some pain, but the clicking and popping has stopped. It’s been five months and I am really back to normal.”

“I’d like women Over 40 to know: A fit lifestyle isn’t about vanity.  We’ve likely had a couple of kids and earned a few wrinkles and dimples. It’s about QUALITY. It’s about DOING! Exercise is not a punishment. It’s a privilege and it’s an investment in yourself mentally, physically and spiritually.”

Thank-you for sharing your story Barb!

Get Fit Over 40

karenuntitled-74HEADERI’ve been fortunate to meet and become friends with many woman over the years at Get Fit Over 40. I’ve come to realize that pictures tell nothing of the challenges and triumphs they each face in becoming and maintaining a Fit Lifestyle Over 40. These woman inspire me to stay in the game of social media as they share their wisdom, inspiration and motivation. Real Woman who are Fit Over 40: I invite you to share your story too! Message me here or on the Facebook page Get Fit Over 40. When we lift one another we are all lifted! Thank you for being part of the GFO40 family. xo ~karen

Grow Some Goals

We now know, after 40+ years of trial and failure, that it’s tough to make one humongous lifestyle change. The hard work and discipline necessary to switch years of nasty habits to angelic ones is near impossible to sustain.

I’ve found that the easiest way to stay on track and measure progress is to set clear, non-negotiable goals.  In fact, I set goals on a regular basis because it’s the only way to stay on top of my health and motivated to grow as a person.

You’ve got to state your goals in order to get what want and by having focus on positive outcomes you’ll barely have time to ruminate over challenges. Having a goal keeps the big picture in sight but allows you track your progress on a regular basis. If you need to deviate, modify or adjust course you’re going to know how and when to do just that.

Grow Some Goals

#1 Dream Big but Play it Small:

It’s important to have big goals and believe that you can achieve them. If you can see yourself 50 pounds lighter, or running a marathon or even just walking a mile for some, you will do it!

YOU WILL DO IT! But its hard to sustain the excitement for a long-term – heck, sometimes its hard for me to sustain that feeling for 5 minutes! In order to sustain motivation easier I always break my ultimate goal into smaller ones.

If you want to lose 50 pounds, set a goal for 2 pounds per week. You can do that! Some months you might lose more and others weeks you might lose less, but you’ll be losing!

Bottom Line: When your goals are broken down to smaller ones then you can celebrate your successes along the way which will keep you motivated towards the bigger goal.

#2 Find Support:

It’s important to have a positive group of people who are supportive and caring. It might be hard at first but if you are open about your hopes to gain better health and to get stronger and fitter, the people who matter will help!  Tell those closest to you what your goals are and why you want to achieve them, then ask for their support. But you have to ask!  No one has ever achieved greatness by doing it alone, and you shouldn’t try to either.  You’ll be amazed at what you can do with a team of great people behind you.

Bottom Line: Those closest to you may not understand your journey or be willing to change along with you, and that’s ok. You’re strong enough and sure enough to do what it takes, but ask for the support anyway. You might be surprised at who wants to help.

#3 Recognize Your Potential

It’s just too easy to sit with who you are right now and be unhappy. It takes courage and wisdom to realize that your potential to achieve great things is undeniable.

It’s so important to recognize your potential and what you are capable of.  Way too many women yearn for something in life but stop there thinking, “I can never achieve that.” I want you to know this: you have the potential to achieve great things! Find an activity that you enjoy and do it! Find success in small things and let that success fuel bigger things. Start with healing pain and injury, then walk. Walk until you can run and then sprint – do what needs to be done to achieve your ultimate dream.

Bottom Line: Once you’ve decided on what you really want, you need to be willing to do whatever it takes to get it. It’s most important to believe in yourself and then take action.

Have Courage:

You need to have the courage to take it slow.
You need to be disciplined and not over do it.
You need to be motivated to build a foundation.
You need to be smart and do the minimum.
(Doing any more will really set you back.)
You need to be really focused on mastering the basics steps.

Karen Pilote

Don’t expect your world to turn around overnight, you’re too wise for that!  Set great goals and small goals. Master the very basics and never give up on yourself.

I admire you for having the tenacity to take the road less travelled….you’re a winner already!

~karen

My Mom Made Me Do It

(A Thank You to my Mom on her Birthday)

Mom was our first real Personal Trainer.

Remember when she made you eat all your vegetables and scooted you outside to play? Don’t you wish that someone (anyone!) had that authority over you now? Someone to make sure you’re in bed early and insist you eat a hearty breakfast. Someone to tell you to get out of the house and run? Someone to keep you on track?

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My mom did all that, she made me do things!

I was 10 years old and there was a local swim meet organized at the pool where my brothers and I took swimming lessons. The boys excitedly participated while I sat on the bleachers, terrified. I was a good swimmer but competition was absolutely out of the question for me.  I have no idea where that fear came from but I refused to enter.

Fear?

Fear of failure, fear of hard work, fear of exposing yourself to new activities…..who knows the exact reason we refuse to do new things? We do get stubborn, don’t we?!

As children, it may have been a fear of the unknown. We just didn’t know what we liked and disliked. We didn’t know what we wanted or didn’t want. Mom made sure we tried new things – “hard-for-us” things. But it’s different now that we’re adults, we have choices. And that’s not always so good.

  • We like to feel good physically but dislike what it takes to get it, so we choose not to.
  • We want to have a great physique and robust health but the work is hard, so we choose not to.

Do we still need our mother to coax and order us to do what’s best?

Back then, sitting on the bleacher, my mom insisted that I get involved in the swim meet; she made me do it. I won my first race and never looked back. That sport became my whole world for many years. Even though I would never be an Olympian I learned so much about myself, my preferences, my abilities and my limitations.

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If mom could tell us what to do now, instead of “Go clean your room!” she’d say, “Go do your exercise!” But, that’s not going to happen. You’re the boss of you now. You’ve got to do the work you don’t like to get the life you do like.

My mom was great; she exposed us kids to lots of things that worked out, like swimming competitively. There were many lessons that didn’t work out so well- like, I was never going to be a ballerina, nor pianist nor baseball player. (however, I did play a mean tuba is highschool!)

The point is, my mom made me do it then but today I have to want it for myself.

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And now I have the honor of making my mom do it!

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The bottom line is, no one’s going to do it for you. You’ve got push yourself…

No matter how old you are, a mom’s wish is to see her child succeed and live a strong, healthy and fun life. Get on the plan, get out and run, join the aqua group, climb the rock wall, learn to surf, skydive, hula hoop……

Do your exercise!

xxkaren

Happy Birthday Mom! I love you!!

Come visit at my Facebook Hangouts:

Get Fit Over 40 and The Action Plan and The MAC Group

Eat a Sandwich

The Sandwich Evolution = Your Fitness Revolution

Working at making a lifestyle change is hard work if you make it hard, so why not stop working at it? Don’t make it into work, don’t call it work and don’t think of it as work. All that work is just too hard!

Eat a sandwich……

Yes, I mean it! Make a sandwich and relax. Sandwiches are easy and relaxing is easy. So make your diet transformation easy too.

Watch how simple it can be for a sandwich to transform in just a month. (You can try this with any food that you’re eating right now.) The process is Guaranteed!
WEEK ONE: Two slices of bread, 1 oz. turkey, leaf of lettuce, slice of tomato, tbsp of mayo.

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WEEK TWO: Two slices of bread, 2 oz. of turkey, 2 leaves of lettuce, 2 slices of tomato, 1/2 tbsp of mayo.

 

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WEEK THREE: One slice of bread, 3 oz. turkey, a pile of lettuce, 1 small tomato, 1 tbsp. “spiced up” greek yogurt.

 

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WEEK FOUR: 4 oz. of turkey, a pile of lettuce, 1 small tomato, 1/4 avocado, a whole lot of additional crunchy vegetables, 1/2 a palm-full slivered almonds, cashews, or walnuts 1 tbsp. “spiced up” greek yogurt.

 

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The biggest deal is going to be week 3. Piling all that turkey and lettuce on a single slice of bread is going to be tricky! Go ahead and eliminate the slice if you want to in week 3, add some croutons if you’re having separation anxiety.

 

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You can see how, over time, a sandwich can transform with only a few small changes each week. So can your body. Day by day, week by week make the small extra efforts, focus on simple habits to change and give yourself time to adjust to the new way of doing things.

Bon Appetit!

When the Excitement Fades

Sustaining motivation throughout a difficult transition is the #1 BIGGEST effort you will have to put forth in your weight loss/health gain transformation.

We’ve all experienced that moment when we’ve had enough of our current condition and state of health. I can pinpoint with amazing accuracy the moment it hit me. I was at my girlfriends’ home, completely despondent in my own life. I was house-sitting while her husband and she travelled to some exciting place for some exciting reason and I felt completely overwhelmed with the condition of ME.

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Physically, I was an overweight mess and I blamed every misfortune on that fact alone. Of course, it wasn’t that way at all but that’s what I felt at the time. I was pretty fed up with my own “woe is me” story. Sitting on that couch, at that very moment, I was done with it. Done with feeling sorry for myself, done with feeling poorly about myself and done with not being the person I was capable of being.

I made a quick internet search of trainers in my area, connected with the person who would help motivate me and I took action. I called and made an appointment. I committed! Making the decision and taking action gave me a huge lift and I felt as if the job was already done by taking that step.

Of course, I had to follow through, I had to take action. There was NEVER going to be a better place to begin than in that dark moment. I started training the very minute I got back home. There was no doubt in my mind that I would succeed and follow through but I would be challenged many, many times throughout with setbacks, doubts and delays.

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I’m sharing this so that you can understand, this is not going to be easy. Especially right now, a few weeks into your journey with The Action Plan.

You’re discovering what challenges you, and that’s never fun. You’re tired and you’re sore. You might have a new injury or exacerbated an old one. Understanding the nutrition is overwhelming and doing it is just damn hard. Life events conspire to hold you back. You’re losing motivation because its harder than you imagined.

This is the time to dig in.

This is the time to say ABSOLUTELY NO (I actually say “f**it) to that life and that state of mind. This is the time to remind yourself, “I have the power to do this, I have control and I will not let anything stand in my way.”

This is the time to get tough with yourself, maybe even angry and use that fuel to push forward.

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You are strong, capable, smart and successful. You have raised children, you have built a business, you have volunteered, you have supported your friends in difficult times.

YOU HAVE DONE SO MUCH GOOD FOR OTHERS, DO SOME GOOD FOR YOU.

It’s time. You started and you can damn well finish.

You CAN learn, you CAN continue, you CAN figure it out, you CAN take the time, you CAN do the one thing that is important to you!

AND. You can do it when things go wrong....

Like when a challenging life situation erupts. When pressure is on and you have no choice but to respond, help and see it through to the end, you can. Because it’s necessary, you do what it takes.

-your child is going through difficult times and you can move mountains to help and support
-a loved one gets sick and needs help to care for themselves and you are there, across the town or across the state, you show up
-a work crises demands that you spend extra hours and extra attention and you take the time from your emotional bank account and hand it over to the company.

So do it DESPITE things that go wrong.

This part may be going to far for you but there are times that I question myself: I am avoiding my own health and fitness needs because I HAVE TO HELP __________.  Or am I using this situation as an excuse because it’s too hard to change me?

My point is only this, we have the energy, determination and means to step up for others. As women, we have no choice but to put out the fires in life, deal with emotional crises and plow through inevitable “bad” times as well as the good ones. A family vacation, holidays and celebrations are “non-negotiables” and your job right now is to SUSTAIN THE MOTIVATION that you felt on that dark day and keep it alive.

No one can do it for you. No one can teach you how. No one will insist that you continue. No one’s going to force you.

It’s up to you. You can give up and no one will blame you either, because you ARE up against a lot.

You ARE in pain, you ARE sad over the loss of a loved one, you DO have a ridiculous load to carry at work, you ARE financially strapped. Yes, you have every reason to put yourself aside and quit.

I’m challenging myself today and I invite you to challenge yourself. Find the ONE reason to put yourself first. Find the reason to continue and to succeed. It will be a heavy load to hold, but you have to. YOU HAVE TO HOLD ON TO THAT REASON.

I’ve been through “dark times” before my “couch moment” and I’ll have more, no doubt. Every time it happens I have to work hard to find the spark again, find the inspiration to move forward.

It takes courage to move forward and you’ve got that!
Renew your motivators often and work to sustain that motivation after the excitement fades.
You deserve this.

Need more inspiration? Read: Believe & Be strong, smart, beautiful

xokaren

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Child Birth and Weight Loss – What We Know Over 40

“Did you know that they sometimes have to stitch you up because you tear ‘down there” when the baby is born!?” Laura asked with eyes popping in disbelief and horror. Laura is one of the younger girls in our group. This morning during exercise, she shared a story about her friends’ childbirth experience.

“The baby actually tore her and the doctors had to sew her back up!”

The mothers in the room nodded knowingly.

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With care not to further alarm her, each of us shared a memory about birthing our babes. I could actually feel the atmosphere in the room change as we spoke laughingly and fondly of that bittersweet time of pain and joy.

As it slowly dawned on Laura that it was a possibility (the tearing and stitching) she sat stone-still, eyes even wider. You could actually see the “that’s not gonna happen to me” thoughts in her head take on a physical stance. We’ve all been there, right?

Two things occurred to me after this exchange.

1) At “over 40” we are now that wise woman who hands down stories and shares experience. I felt the responsibility to tell it in a way that’s positive, hopeful and would allow Laura to realize that, while the birth experience is universal, our individual experience is unique.

2) So too with weight loss; our stories are similar, but our individual experiences are unique. Most of us will laugh and talk fondly of the journey while respectfully remembering the difficulties and the struggle. (even though it was HELL at times, and it’s probably not over!) LOL.

The value of our story to others is greatest when we support their unique circumstance, and not force ours. It’s valuable to encourage joy in the journey, assure that it’s ok not to not be ok, applaud self-acceptance, and cheer as other’s push through difficult times. It’s valuable to offer a guarantee that it really IS going to be worth it!

The joy that childern bring into our lives far outweighs the challenge of childbirth.
The vitality of a healthy life far outweighs the struggles of weight loss.
The old you might tear, but the new you will heal stronger, fitter and happier.

My boys are grown men now and they are the joys of my life. Balanced lifestyle choices, a healthy weight, strength and flexibility allow me to live a fun life; a life that I can reasonably expect to enjoy for years to come. That’s the plan anyway!

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Stephen, myself & Taylor. Daytona 2014.

 

Are you living the life you want to? Will you enjoy a good quality of life as you age? Do you have a plan that’s helping you to achieve these goals?

What I’d like you to know about Get Fit Over 40 programs is that they are written from my personal point of view, experience and communicated to you in my unique way, from the perspective of a woman over 40. (OK over 50 is now closer to the mark). The bottom line is this- you can draw from my experience, follow my plan but all the while, REALIZE THIS: You are designing your own life, writing your own story and etching out a plan that works for you, every unique step of the way! Make it a Best Seller.

xokaren

Confession: I Don’t Always Practice What I Preach

This is the lesson: Patience.

This is the take home message: Set modest goals that you can meet incrementally so that you don’t get discouraged and quit. Expecting too much too soon is one of the biggest mistakes a person can make when it comes to lifestyle change.

This is the confession: Do I follow that advice myself? Not always, but we’re works in progress, right?

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This is the story: My “Bucket List” for 2014 included learning to target shoot. I did it! I had a great time out there in the fresh air with good friends. I was a good shot too, for a beginner! I began to imagine myself as Annie Oakley in no time flat. Learning something new is exhilarating and it had been a long time since I coaxed myself out of my comfort zone. I loved it!

Fast forward to now:

IMG_4453This year I decided to take my interest a step further and enrolled in a firearms safety course. The duration of the program was 2 days and then an exam. No problem right? I’d be an ace in no time flat!

Wrong.

Holy shit balls! I was in way over my head! There was so much more to learn than I thought and I was completely overwhelmed. 

I felt frustrated and defeated during the sessions; I doodled stick figures lifting weights and listed all the terrible feelings that were swirling through my head. I was definitely going to quit!

You might see where I’m going with this.

How many of us want to lose weight NOW? How many of us want to be in shape NOW? How many of us want to eat right NOW? How many of us quit when NOW doesn’t happen?

I consult with so many women who dive head first into diets and gym memberships, fully expecting to know what to do and get results immediately. Bottom line, it just won’t work that way. I had to accept this of my Annie Oakley vision and you have to accept it of your weight loss ideals.

Take the time to gradually learn, cope, change, fail, fail better, succeed, slip up, and then try again. No “all or nothing” thinking. No quantum leaps. You’ve got to learn the ropes and embrace the journey.

With me and the guns?  I’ll take the next 6 months to achieve my target shooting goals, and you should take the next 6 months to achieve your weight loss goals. It’s as simple as that, an obvious suggestion but we have to hear it again and again.

Setting modest goals that you can meet incrementally will help you to not get discouraged. Period.

karen2DSC_0629It takes time, patience, dedication and drive to achieve the goals that mean the most to you. Take the time, learn the lessons and reap the rewards!

Throughout my fitness career I have learned valuable lessons that serve me to this day (albeit, delayed at times) and the greatest of them was to have faith in myself,  love myself for who I am now and enjoy the journey. The lessons have to be repeated time and again, and that’s ok!

Wishing you patience, perseverance and joy! ~karen

No Guilt In Between

Between Thanksgiving and the New Year

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Happy Thanksgiving GFO40 Family!

In the time between Thanksgiving and New Years it’s tough! It’s tough to get it all done, and so it’s probably not the ideal time to begin a whole new lifestyle, diet, exercise program. Accept this, do the best you can and allow NO GUILT!

What You Should Do

December however, IS a great time get into a better place mentally and minimize the resistance to take inspired action. Get into a place of feeling good and then follow whatever action is inspired from that good feeling place. This is a great time of year to feel good!

Spend time with family and friends, cook and eat passionately, get out into the fresh air and find the rhythm of your body. Make the decision that you want to feel great and you want to be sensitive to what is feels good and what doesn’t. Decide you want to feel energized and not lethargic, sloppy and sad. Be guided by your feelings and find harmony with what it takes to live a healthy life. Learn to recognize when a choice you make does not support your intentions to feel good.

No Guilt

This year, between Thanksgiving and New Years, get rid of guilt. Don’t be guided by it and don’t succumb to it. Find a place of joy and abundance and let those feelings lead you to your better lifestyle and healthy future. You will be amazed at the insights and opportunities that unfold in your experience that will guide you to make better decisions about your health.

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Get out, travel a new route, play in the snow! Open yourself up to new people, places and experiences!

Enjoy your holidays (and dig in!)

xokp

You Are Beautiful

Self-Bashing: Where did it begin?

We are living with stereotypes and the labels are seriously damaging.

Not good enough. Lazy. Bitchy. Ugly. Fat. Undisciplined. Mean. Insecure. Superficial. Vain.

Who said that, and why’d we believe it? And why on earth are we still carrying it around?

Sure we can blame the media and the industry and countless other sources that demean women, and we would have every right to do that. I know that I certainly was affected, influenced and totally sucked in by media when I was a young girl, but I chose to exercise and a find healthy ways to handle body image issues. It’s not that way for most, unfortunately.

Where Will It End?

At the end of the day, we are the only ones who can end it. End the bias, end the attitude and end the self-deprecating thoughts……you have to just stop.

Hey, You! Just Stop It!

Look in the mirror and say something new, uplifting and inspiring. Talk nicely to yourself. Carry yourself with pride and grace. Value yourself and your health. Be different, act different, speak differently. Practice beautiful words, practice humble appreciation of yourself and lift yourself up. No one can do it for you.

Begin to build trust in yourself so that you can stand proud, healthy and strong. Quit relying on media to define who you are and what you’re capable of. You choose who you want to be, how you will be perceived and what you expect from this life of yours.

Be proud and stand proud, you are beautiful!

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Love yourself healthy and be nice to yourself!

xo karen

Are You Standing In Your Own Way?

jaclynword4Are you stuck?

Millions of Over 40 women are successful at positive lifestyle change, weight loss and improving their health. How do they do it? You might say they are “lucky” or they have great genetics, or they have more time and money.

You might reason that they have a fast metabolism, or willpower that you lack.

You and I know that it goes deeper than that. While a lot of women have great weight loss success more fail over and over again at reaching their healthy lifestyle and weight loss goals. You may be among this group.

Is it simply a matter of what the lean, fit women eat or what they do for exercise?

I believe that most failed weight loss attempts share a few common mistakes, ones that can be easily remedied. Left unaddressed, these habits will mean the difference between success and failure.

Are You Standing in Your Own Way?

Here are five habits that might be holding you back from successful weight loss and positive, healthy life. If you’re getting in your own way, move over and let yourself be the best you can be!

1. Do you fail to follow through and complete a training cycle? Do you give up?

Some people just cannot finish. For whatever reason, (loss of faith, confidence, pain/injury, frustration, impatience) it doesn’t matter how much time they have invested or how many resources are available to them, they seem to lose focus and drop the ball in the warm up.

Achieving weight loss and life altering goals require a full 9 innings of play. You can’t quit just because an injury temporarily sidelines you or the scoreboard shows a slight lag.  Hang tough and finish. Do what it takes to win. Show up!

2. Do you obsess over and micro-manage every detail?

Most people begin a weight loss initiative expecting to do everything perfectly and are unsuccessful.  They mistakenly believe that to succeed everything must be done at once, with no leeway for imperfection. Inevitably, with the first “slip up”,  they believe their efforts to be useless, their resolve to be weak and their chance for success, hopeless.

Perfection is impossible and to think that you can change overnight is foolish. You invite failure with this attitude, it’s an unsustainable philosophy.

If you want to change your life and become active and fit, you’re going to have to learn to take time, nurture self-love, hold a strong vision of your ultimate goal and stay tenacious.

3. Are you always wrong?

It’s difficult for many people to focus on what they’re doing right. Women especially are prone to berate themselves, quick to admit laziness, boredom, lack of will power. They often speak very poorly of themselves.

If you fail to acknowledge what you are doing right, you miss out on an opportunity to feel good about your efforts. Mistakes are stepping stones to success; so too are positive self-affirmations.

Admit when you’re right, reward yourself when you’re good and when you’re strong so you can move forward quickly and do better. Be your own best friend. Be your own cheerleader. Be your own coach!

4. Do you ask questions, but don’t really pay attention to the answers.

We all know people who ask for advice and then promptly ignore it.  They begin an exercise initiative with a credible professional and then do things your own way. They slack off when training gets difficult, when they tire or become frustrated with slow progress.

Do you ask about perils of sugar and drink wine anyway? Do you ask about the importance of carbohydrates and cut them out anyway? Do you ask about caring for injuries, soreness or pain and delay professional treatment anyway? Do you want to know, REALLY, what it takes to achieve sustainable weight loss and then choose a fad diet way anyway?

You’ll make better progress if you abandon stubbornness, weigh different points of view and try to understand logical perspectives. Make better decisions for your own personal circumstances by asking the right questions (“What results can I expect to see in 4 weeks?” instead of “How fast can I lose 20 lbs?”).

Trust advice that makes common sense, and then work diligently to learn (proving or disproving) what works for you.

5. Do you always find reasons NOT to continue?

I would guess that more than 50% of those who begin an exercise program will find an excuse not to continue within 12 weeks. The time isn’t right. I’m too busy. I’m not seeing results.  It’s too expensive. My knee hurts…..

Whatever the excuse, do you always have one?

Guess what? There will always be reasons not to continue! You have to decide to move forward, decide to continue and decide to succeed. Create options for yourself, but not the option to quit.

Respect Yourself and Your Dreams

imageSuccessful weight loss is a matter of managing your time and resources.

Above all, it’s about staying true to yourself; no lies, no excuses, no whining. You’ve decided that this is important to you. No one told you had to do it, right?

Give yourself the love and respect you deserve, get out of your own way!

Love Yourself Lean!  xokp

Vitamin B12 Shots for Fat Loss?

  • You’re doing it the right way, yes? Working consistently, eating right, enjoying a physical lifestyle?

     

    Everything is going great! You’re motivated and loving your training but you still want “an edge”. Are B12 shots the answer?

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    Tracey writes, “I’m training again and did my first big ride yesterday. I’m coming back! Do the shots help?? I just want a head start, this weight really gets me down.”

    Way to go Tracey! Good for you, you’re on the right track!

    Just don’t go scrambling to make things more complicated than they need to be!

    #1 Put Down the Burger

    Training and eating well work for weight loss. Stick with your program consistently now. If you suspect you’re lacking B12 investigate further. Any supplemental vitamin will help for a diagnosed deficiency, and then, when you feel 100% you can give 100% and that’s when change will happen!

    There is no magic.

    If you are B12 deficient, B12 shots will bolster B vitamin levels in your body. If you are considering this supplement for weight loss without changing your fitness habits, you are looking for arbitrary answers. Don’t waste time and money on imagined causes or unrealistic expectations.

    The cause of weight gain is not B deficiency. Even if you were deficient, it’s not directly responsible for the weight gain. Lack of exercise is responsible, and poor food choices are, so change that first.

    Weight Loss is Guaranteed

    If you think you have a vitamin deficiency, get a profile done or take a good multi-vitamin. But don’t jump to conclusions. Difficult weight loss stems from poor habits, and poor habits can make you feel terrible. Begin by getting the basics down pat. Eat wholesome food in appropriate portions, do the exercise you love and rest to recover. Drink lots of water! If you still feel that something is “off” then look to take further logical steps. Bottom line, there are no “head starts” to good health except for the one in your head. When you decide to succeed, you will.

    jakeGetAttachment

    Do What You Love

    And you started to bike? That’s so fun and cycling is great for you! When you enjoy your sport you’ll look forward to it. Get an extra edge for long rides and competitions by including a good weight training program. When you feel the strength and feel the ease of effort in your sport, you’ll begin to love lifting too!

    As a matter of fact, you are going to love what you do so much that you’ll keep doing it. Very soon you’ll see and feel the difference.

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    Have Patience Grasshopper

    Take logical action and optimize your weight loss efforts. Take care of the basics first and of course find out about vitamin deficiencies, but get straight with what counts.

    Before riding, check your tires and gear to make sure you get where you’re going. And before a weight loss initiative, check your expectations and habits!

    imageDon’t hope for a smooth ride, make it happen.

    Don’t wish to succeed, make it impossible not to!

    Happy Trails! xokp

Radical Action-Radical Results

Are you feeling hopeless? Here’s some radical advice that you won’t like at all.

Make a drastic change. No. Don’t even worry about hitting the gym or stocking up on lettuce leaves. Plan to live a leaner life with new habits that you might not associate with a diet program. Habits, good or bad, got you here and new habits will get you out. Indulge me for just a moment while I set this up for you:

imageObesity, overweight and mid-life spread are conditions.

These conditions exist due to long term inactivity, overeating, stress, and health mismanagement. While many of these circumstances alone are not detrimental over a short term, sustained periods of inactivity, poor food choices, and stress will kill “optimum well being.” To correct an over-fat condition you have to reverse the contributing factors. You need a drastic change.

Balance is Overrated.

Yeah, yeah, yeah. I know what “they” say. Balance is key, blah, blah, blah. But it’s not working, is it? We are still an overweight, unhealthy and unhappy society. We arrived at this state due to extreme or long term bad habits and now we want a nice, easy, balanced solution. Hello; that only happens on the internet. Real people have to engage in real effort to get real results.

Radical Change Gets Radical Results

1)  Shut off the television.

Get out, live life, and achieve your goal. Do you have a Bucket List? Get on it! Engaging in new activities will shake up your life, thoughts and expectations. Fail at something new and move on, or succeed at something new and shake up your life. The karma will spill over into your physical reality too!

2)  Get up earlier.

Spend the first hour of your day in active pursuit of  your goal. If you’re not a “morning person” so be it. Make sure though, that your late night hours are productive, empowering and purposeful. If you lack good sleep habits, make that your radical change, get more! Whatever your inner clock dictates, make the best use of your time.

3) Eat real food.

Stop with the “sugar addiction” BS. Get over it, eat well and achieve your goal. The very nature of being human is to seek the opinions of others, but if you get stuck with notions of addiction, oppression, age and decline, that’s where you’ll end up. Combat every oracle of aging.

4) Plan to succeeed.

Winning is not a random occurrence, it’s an organized outcome. Do your homework. Count the calories, prepare the food, tend to injuries and show up everyday with a strong attitude and 100% expectation. You can win!

5) Get comfortable with “missing out.” 

I know, we all want to be in the middle of the fun, socially accepted and engaged. And you will be! Once you seek to improve your life there will be a new way to party, new social contacts and a new way to engage in an exciting, healthy way. Anticipate the new!

imageWhat holds you back?

Eating in bed while watching late night television? A cocktail to wind down every night? Cooking and nibbling? Procrastination? Self pity? Lame excuses?

What are you willing to do about it?

What are you willing to walk away from in order to realize your goal? How bad do you want it? You’ll be surprised to find out what you DON’T miss in order to live a fuller, leaner and happier life. Start with something easy to handle or start with something that scares you. Ready?

Let’s do it together! Download THE ACTION PLAN.  xokp

Self Respect

Have You Wondered?

jaclynDo I respect myself?

When I’m tired, do I rest? When I’m hungry, do I feed myself well? When I am lethargic do I get active? When I’m injured, do I take time to heal, seek professional help, and nurture habits that make me strong? When I fail, do I pick myself up, cheer myself on and resume the challenge?

Or do I walk away from myself, my hopes and dreams? Do I batter myself with thoughts of worthlessness and pity? Do I give a damn about me? Do I do the things that will truly make a difference in my life?

There are so many ways that we can respect ourselves and it’s novel to understand that eating breakfast is respectful. Exercise is empowering. Time is valuable, precious, limited and we are worthy of taking as much as we need.

Self-respect is not only about walking away from negative people and situations, it’s caring enough about yourself to go out for a walk, eat good food, rest when weary, cry when you need to and become selective about your busy-ness. Self-respect is honoring wrinkles, sags, veins and cellulite by doing more, not less. More than accepting who we are now, self-respect is loving who we are now and saying yes to everything that makes us more.

We are meant to shine, to struggle, to feel well, to be strong, have doubts, laugh, fail, and live.  Are you?

Start a Respect Revolution today.

Step One: own your magnificence and acknowledge it. Announce it! Tell me about your best friend and share those things you’ve long admired about her/him (that’s you!).

“And as we let our own light shine, we unconsciously give other people permission to do the same.” M. Williamson

xokaren

Even Wonder Woman Sleeps In

The Wake Up Call

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Karen!

Hey Karen?!

A voice called out in the early morning quiet. A dream? No, more of a nightmare (well not that bad but it did freak me out).

I slept in. Aghhhh, damn!

My fitness studio is located directly below my living area and the morning girls had arrived at 5:30 am as usual, calling out for me. For the first time in my professional life, I slept through it! I slept in.

I share this because I think that we all tend to ignore the signs of overwork and stress until that time something completely unexpected occurs. Headaches? Illness? General fatigue? Distracted concentration? Moodiness?

I never sleep in so that was my “wake up call.”

7tumblr_mtbdzsYwfj1rjpm4uo1_1280What’s Your Sign?

Signs of stress, overwork and/or overtraining are sneaky. You don’t realize what’s happening until it’s too late.

It’s tricky trying to sort out our own body signals, and because we’re not “whiners” we simply keep charging onward!

In this past month:

I’ve enrolled in an intense online business school. I work on lessons 24/7 (whenever I can) because I love to.

When my clientele doubled I was ecstatic. I love what I do!

When the car broke down, no problem! I can handle that!

My toothache needs a Root Canal. OK!  Make the appointment and I’ll get my check book!

I can handle it! Time to hit the gym! Right?

Whoa! Hold up Super Hero, take one deep breath.

 

imageThe point is we are not Wonder Woman. I know, that’s shocking! We can however, and do, survive. What I realize today is this; we are capable, we are strong, we are mighty, but we are not indestructible.

No one is immune to “doing too much.” Watch for signs of  the Wonder Woman Syndrome and slow down, prioritize, engage in life and enjoy the ride.

Have you received a big old sign from the universe lately, suggesting that you should slow down? Tell me about it! xokp

The Miracle Question

imageWhat if, tomorrow morning, you woke up at your goal weight?

What things would you be doing differently to have achieved that? What’s in your fridge? What clothes are in your closet? Where do you spend your time? How has your daily schedule changed? What are your priorities? Who are your friends?

Do you see where we’re going with this?

The Miracle Question is such a cool little brain-training tool but you really have to get into it ok? Feel it, see it, believe it, and write it down! It should be like imagining that you’ve won the lottery. Dream big! This exercise can help you establish goals so have fun with it!

Try the Miracle Question:

(The miracle question is a method of questioning that a coach, therapist, or counselor uses to aid a client to envision how the future will be different when the problem is no longer present. Solution-Focused Brief  Therapy Practices)

This is the question:

“Suppose our meeting is over, you go home, do whatever you planned to do for the rest of the day. And then, some time in the evening, you get tired and go to sleep. And in the middle of the night, when you are fast asleep, a miracle happens and all the problems that brought you here today are solved just like that. But since the miracle happened overnight nobody is telling you that the miracle happened. When you wake up the next morning, how are you going to start discovering that the miracle happened? What else are you going to notice? What else?”
 

imageI’d love to hear how your dream day would unfold so use the comment area as your journal. Let’s compare notes.

Don’t be afraid to dream big and in HD, you will get it!

xokaren

Weight Loss Stall – Face the Facts

Face facts now. Before you begin your lifestyle weight loss plan know this-you WILL stall. Even while following all rules and regulations to a tee, your body will have its own way in its own time. When this happens, stay calm and trouble shoot.

Are you eating enough?

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You might need to increase your calorie intake to fire up your fat burning metabolism. If you consume too few calories (the average women needs 1o calories per pound, per day to get the right amount of nutrients and to support the functions of  daily living) your body will hold on to fat in order to survive. If you skip a meal your body will act as if food is scarce. Breakfast is especially important so your body will understand that it is ok to burn fuel the rest of the day.

Have you cut out a whole food group?

Cutting back too much on carbs or fat will leave you lethargic and unable to exercise at an intensity necessary to lose weight. Vary your diet and include healthy fats and good carbs to fuel your workouts. Low carb and low fat diets are not sustainable over a long term and when you fail to stick to this type of plan you will regain the weight lost and more. You will also feel less confident to lose weight in the future.

Do you “treat” yourself after exercise?

It is suggested that you take in food after exercise to replace lost nutrients and give the muscles the building blocks to repair and strengthen. However, a high calorie treat will not help weight loss. We often overestimate calories burned during exercise and underestimate the amount of calories that are consumed. Keep calories in check.

Do you consume diet soda?

Artificial sweetners can increase insulin and lower blood sugar, resulting in hunger and calorie storage in the fat cells. These sweetners may not satisfy your craving like sugar can so you may need even more “sweet” after that pop.

Are your friends inactive or unsupportive?

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Your social circle influences your lifestyle. Your chances for being inactive, and therefore overweight, increase with every friend in your circle who is inactive or overweight. Your perception of fit changes in relationship to your influencing group; overweight becomes acceptable if your friends are. You don’t have to avoid them however. Start an exercise program together and form new rituals for your friendship.

Are you tracking everything you eat?

When you write down what you eat you become aware of “nibble calories”. If you use a computer or phone application, you will increase the chances of weight loss success with positive feedback that an app can provide. Lose more weight and stick with a diet longer by using a digital recording program.

When your diet stops working don’t you! Do not freak out. Weight Loss does make sense, your body is smart. If you are honestly doing what it takes, consistently, weight loss will resume. “Weight” it out! You are stronger than a craving!
imageIt’s important to be brutally honest, denial will only drive you around the bend, straight towards a real bender!
What is stalling your weight loss progress?  What holds you back?

Vent here! It’s good for you!

xokaren

3 Things to Do Now

newyearb8e1e1fdde806bef056c739afaecde7bBeginning the ACTION PLAN.

Don’t wait for the New Year. Don’t wait for another Monday. Here are 3 things you can do right now while you organize yourself for the Action Plan.

It’s very exciting when you are all “motivated up” and ready to start, but we both know that if you aren’t prepared it will be a frustrating transition.  If you aren’t in the right mind set you could drop the ball before the game starts. And if you aren’t familiar with the program, the exercises and the food plan, you may quit.

Uh, not again! Not this time!

Take time. Invest a few days to get organized:

1) Read through the whole program, beginning to end.

2) Clear out and organize your workout area. If you already have a space, freshen it up.

3) Shop and Chop. Grocery shop, prepare and store your food.

4) Get mentally prepared.

While you are getting organized do these 3 simple things:

NEWYEARtumblr_mx8faaH3e71scwrn2o1_400

Drink water.

This week get in the habit of drinking water. Have a glass first thing in the morning. Pack it to go, stash some in the car, prepare and store a jug with lemons or cucumbers and have a glass before you sip on that Timmy’s or Starbuck’s. Start to make water the rule. Invest in a few gallon jugs and fill them up daily. Aim to consume a gallon a day. Plan to make the trips to the restroom. Plan to wake up in the night to pee. It’s going to take some adjustments, of course. But they are necessary and you’ve got to do it. Period.

Please eat! Eat regularly and heartily. Feed yourself wholesome, fresh foods.

www%20hot_soup_bowl[1]Make a Pot of Soup.

Shop, chop and simmer a huge pot of soup. Use the Action Plan Brown Rice and Chicken Soup recipe, or make your own clean cooking recipe. Just be sure to keep a good balance of protein, complex carb and vegetables. The idea this week is to nourish your body, ease carb dependency and fuel up for your training. Think positively about food! It’s your partner in fat loss! As you work towards getting your life organized and ready for some changes, rely on this pot of soup to keep you fed and satisfied. Start your day with it if you must, have a serving every two hours if you must, just make sure that you begin to feed your body at regular, consistent intervals and begin to feel strength and vitality from the whole foods in the soup. Here is our recipe, from The Action Plan:

 

newyearsoupPublication2Action Chicken Rice Soup

The Action Plan “Brown Rice and Chicken Soup” is found on page 55.  Make a huge batch!  Make it your own by incorporating your favorite vegetables, grains and protein. You might choose to  use a good, clean eating recipe that you are fond of, a family favorite or ours! The ACTION PLAN  recipe. Just have a pot of soup ready for the next few days!

 

 

Move Your Body.

It will take time to become familiar with the HIIT Boards and THE TEN exercises that are used in the Action Plan. Again, take the time to learn them, view our exercise demo videos at Get Fit Over 40 and google the movements for further clarification. Do this very simple routine everyday this week to get you going and keep you moving. It won’t take long for you to figure out the boards and pull your food plan together but it’s nice to have a go-to workout handy when you are a bit overwhelmed. If you are intimidated by the number of reps in this  program simply skip down to 30 or 25 rep section and follow it down to the 5’s.  Just make sure to do a little more each day.

Take Action now; not tomorrow, not after the holiday, not on Monday. Do it today!  Incorporate these 3 strategies while you get organized. It will be a little frustrating at first but you will quickly fall into a habit and shortly thereafter you’ll be able to adjust things to suit your own lifestyle.

 

heartHappy New Year everyone!

Happy New Attitude!

Let’s do this!

xokaren~

Slaying Midnight Munchies

TRUTH

This is really hard to tell you; your dream diet illusions will be crushed, but I believe that you guys are ready to face some hard truths. Truth: to achieve long term weight loss success, expect to feel hungry at times. To manage the hunger and midnight munchies, plan ahead for the assault and devise your success strategy during the daylight hours.  Don’t wait for a surprise attack, use these 4 tips to minimize collateral damage!

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Four “Munchie Management” Tips:

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1)  “Midnight Munchy Management Meal” On Shop and Chop Sunday, plan, prepare and package meals for the week and include a munchie meal that fits into your overall nutrition program.

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2)  Avoid nibbling on arbitrary “healthy” snacks. Any food that is “in addition to” your allotted weight loss calorie requirements will stall your progress. Instead, address the need to change a negative habit. Mindless eating is not going to get you to your goal. If you feel you need nutrients later in the day, plan for it.

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3)  Adjust your eating schedule to accommodate that later meal and then close the kitchen at night. Eat at 3 hour intervals starting at (for example) 7 am, 10 am, 1 pm, 4 pm, and 7 pm. Divide recommended calories by 5 (meals). To include another later meal make the adjustment by dividing daily calorie needs by 6 (meals).

closedthe-kitchen-is-closed-by-jennifer-garant

4)  You will feel hunger, and the best thing to do is deal with it. Eat (hungry or not) every planned meal, drink required water, get necessary exercise and sleep at night! Lifestyle change requires some adjustments and there will be times that you’ve got to have willpower. Find yours and succeed!

heartDo you get the munchies late at night? Come on! I know that I’m not the only one, and I have to admit there are times I am not prepared. For the most part though, I’m pretty good and my best strategy (the one saves me often) is that I never have a tempting treat in the house. If I’m on a bender, (well, a real bender includes m&m’s) (peanut butter m&m’s) I can usually find some greek yogurt with a few almonds to settle things.

True confession time! What are you doing to tame the midnight monster?

karen~the munchie slayer

Control the Monday Monster

morningK&i-monday-morning-monster-illustration-sketch-6Monday: “My Day”

How do you feel on Monday Mornings? Are you up and raring to go? Or, are you tired and lethargic, raring to go back to bed?

You can control how you feel! Monday mornings, or any morning for that matter, can be productive, energetic and even euphoric. It’s a brand new week and the possibilities are endless if you plan it that way. These tips may help:

1) Stay on your food plan throughout the weekend.

No matter what social event is on your schedule, eat your meals with consistency. Steady, good, clean fuel will balance out “party nibbling” and keep your energy levels steady. Moods are affected by the foods we eat. An overload of sugar, skipping meals or not getting enough water over the weekend will result in Monday Monster.

2) Stay active.

If your training program calls for rest days, plan to do something to move the body anyway. Invest in a good stretch video, attend a yoga session, ride your bike or go for a hike. Exercise affects your mood. When you begin training consistently your body and brain craves activity and when deprived it becomes a Monday Monster.

3) Stay on top of your “to-do” list.

When you plan and execute an organized exercise program it becomes easy to get it all done. Start the days with training for energy and mental focus and then get to your lists. Yard work, laundry, taxi cab service for the kids….you’ll get it all done! When you fail to plan and procrastinate so many things do not get done and that brings out the Monday Monster.

4) Stay connected with your feelings.

Moods are a conversation between your body and your mind. Eavesdrop! Meditate and read between the lines. When you learn more about yourself and your responses to exercise and food you will be better able to manage and then banish the Monday Monster.

You Decide!

You have control over every detail of your life.  As part of your own personal ACTION PLAN, schedule time to organize, prepare and manage events and tasks that have previously caused you to stumble. Take a few moments today to analyze your activity over the past weekend. If you feel great, note the reasons. Think about the good things accomplished and acknowledge the connection. If you feel “not so great”, figure out why, take note and resolve to manage those factors and control next Monday’s Monster.

heart Have a great week!

xokaren

Easy on All Those Salads!

Tell me I’m crazy but every time the topic of diet or weight loss comes up the discussion always turns to carbohydrates.  (Ok, I’m exaggerating. But really, it happens a lot.)  Weight loss conversation seems to center around carbs: low carb, no carb, or carb cycling. We are addicted to carbs, craving carbs or crashing from lack of carbs.

Newsflash: Carbs aren’t the only player on the team!

Instead of focusing on this one macronutrient that gets so much attention, my suggestion is this: create a shift in your thinking by defining your meals by the protein selection.  When you change your thoughts and words, you change your reality.

Let me explain.

Making Protein the Reference Point

momsteak-salads-grilled-steak-and-vegetable-salad-with-chipotle-chimichurri-dressing-0912-lWhen it comes to eating for weight loss we are pretty good at reciting our carbohydrate food choices. When asked “What did you have for lunch?” we’ll reply, “I had a salad,” “I had a bagel,” “Aghhh, I cheated! I had pizza.”  Yep, all carbs.

A Protein Challenge

My challenge to you is this: tell me about your protein. Protein is the lost macro-nutrient and not because it’s more/less important than the other nutrients. It’s “lost” because we fail to mention it; we define our nutrition by the carbs we eat. When we think weight loss we think diet. When we think diet we think salad, raw veggies and fruit. Where’s the meat? Weight loss is achieved through balanced, clean eating. When planning your meals, choose the protein, compliment with a starch carb and finally, load up with vegetables. Before adding fat to your meal, consider how much is already available in your protein source and then proceed accordingly. Remember to start the conversation with protein.

Let’s try it again.

Question: What did you have for lunch?

Answer: Protein…….

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Steak, sweet potato and asparagus.

Chicken, rice, spinach salad.

Egg salad in a pita with tomato and cucumber.

Beef Burrito and Bean Salad.

Crab Cake and vegetable stir fry.

Good Basic Protein Choices:

  • Tuna (fresh, in pouch, or canned in water)
  • Skinless chicken breast
  • Skinless turkey (ground or breast)
  • Lean ground beef
  • Ostrich
  • Lean cuts of steak
  • Eggs/egg whites
  • Low-fat cheese
  • Low-fat cottage cheese
  • Low-fat, low-sugar yogurt
  • Fish (Salmon, Catfish, Orange Roughy, Cod, Sardines)
  • Protein shakes/powders/drinks
  • Protein bars (emergencies only, ok?)

Ensure Success

Understanding is key to success for any undertaking. It’s a big deal that you understand the importance of “balanced nutrition.” Protein. Carb. Fat. Start thinking about your meals in a way that supports your goal, speak about your nutrition with confidence and prepare meals by components first. What is the protein? What is the carb? What is the fat? Like any new skill this will become second nature quickly. Good health can be learned and getting fit over 40 is possible.

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Get Fit Over 40!

Start The Action Plan. 18 weeks of exercise and nutrition are scheduled to help you become the best you!

Hang out with us at Facebook: The Action Plan-Get Fit Over 40 for support and Facebook: Get Fit Over 40 for motivation. Our website Get Fit Over 40 also has complete guidelines for weight loss strategies. Check out the Nourish Program to get you started and the Shrink Program. See you over there!

xokaren

Starting in the Middle

atetumblr_miba5oixWn1s5zyjso1_500We are always in the middle of something. Wedding planning, a new job, school preparations, home renovations: there is always something going on. When you connect with the fire from within, that motivation will make it possible to accomplish the lifestyle changes you desire. You can lose weight in the middle of whatever situation is currently monopolizing your life. Just believe!

The Party Weekend

It’s Labour Day and that’s just a crazy time to begin a lifestyle transformation, right? It’s not even the end of summer; there are still so many parties to attend, food to eat, drinks to enjoy. Everyone is posting incredible dessert recipes on Facebook newsfeeds. You have to make them don’t you!?

BUT.  It’s September 1st, the day you’ve decided to make changes in your life, your health and your weight. A fresh new month always feels like the perfect time to begin a diet, to change your habits, to get active and to become a person who is comfortable with themself.

It’s Not a Diet

It may seem like today is a stupid day to begin but keep in mind that we are not going to diet ourselves into a new life. We are going to plan, prepare and execute a program that will gently and gradually morph us into that person.

Connect

Today, get in touch with that fire within. That’s all you need to do. While you are soaking up the sun, or walking through the amusement park or enjoying the boat cruise and barbeque, simply get in touch with your intentions.

untitled-104How Do You Feel? 

How do you feel in your clothes? Are they tighter than they were at the beginning of summer?

How do you feel physically? Are you finding that your stamina has decreased, your joints are less limber, do you feel lethargic and generally unhappy with your overall health?

How do you feel mentally? Are you disappointed in yourself for having “fallen off” your exercise and eating initiative? Are you fearful that, this time, you might not get “back on”?

Objective Observer

Don’t get in a panic, don’t get overwhelmed and don’t get overly worked up by your feelings right now. Just make some mental notes with no judgements attached. So what, we gained some weight over the summer. Now we’ll get active, organized and committed. We have a system in place (The Action Plan) that we’ll follow as closely as possible. We have realistic expectations and goals.  We are going to do this and we are going to do it together!

Stay Connected

Leave comments, share your thoughts, email your questions, follow us on Facebook. Stay connected. It’s going to be really important, for all of us, to have support.  Now let’s all go and have a fantastic holiday weekend and we’ll meet up again to get our nutrition strategies in order.

KARENBLOGPAGThe Action Plan

The Action Plan is a simple solution to a seemingly overwhelming task: to lose weight and get fit over 40. This system makes it easy to follow a realistic course of action and achieve your goal of losing weight. Our Action Challenge: Lose 24 pounds in 12 weeks with The Action Plan. Here is the link: The Action Plan

Declare your Intention.

It would help me to know about you and your goals. I have my own personal goal of getting stronger and losing 15 pounds this year. I know Julie is working to re-start her weight loss after losing (and maintaining the loss of) 50 pounds since last January. Stephanie intends to lose 20 pounds in the next 12-16 weeks in order to get closer to her goal of competing in a figure competition next summer. Lisa joined Gold’s Gym and hired a trainer to help her stay focused on her weight loss journey this fall. Everyone has a story…. what’s yours?

imageWaiting to hear from you!

xokaren

99 Problems & Belly Fat is One

Stress Fat

cortisolthCAB4ZYQ6The boss is on vacation, your partner is down with a cold, your workload is doubled, the car is in for repairs, the kids are home from school, the fridge is empty, and the house is a FREAKING mess. You are exhausted, frustrated, at the end of your rope, and feeling fat and lousy.

You are stressed all the time and too tired to exercise. Heck, too tired to tie up your running shoes. Dinner is something you grab and gobble on your way out the door. Again.

Middle age weight gain may be inevitable due to crazy life circumstances, but now there is an extra layer of uncomfortable fat around your middle. What’s with that? Lack of exercise?  Poor eating habits? Or is stress to blame? Is it the hormone called Cortisol that causes belly fat?

We know that there is a link between cortisol and abdominal body fat, but is this singular hormone the sole culprit? So many seemingly reliable sources say it’s so, but what are we to believe?

Who’s the Bad Guy?

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Is Cortisol a Bad Guy?

If you depend on the information in advertising claims, you would be convinced that stress and cortisol are to blame for obesity, belly fat and the failing world economy. It always makes me wary when one factor is made tidily responsible for a multitude of problems. It’s important to realize that by simplifying scientific facts, advertisers sway millions of intelligent people into believing the unbelievable.

So, is cortisol the “bad guy'”?  Does stress make you fat?  I did some research in order to make an informed opinion. Take a look at some facts:

Just the Facts

Fact: Cortisol is an important hormone; balanced levels of this hormone are essential for numerous body functions. (Me: Cortisol is good.) Fact: Cortisol works to break down stored fat, but chronically elevated levels can lead to muscle loss. (Me: Muscle loss is bad.)
Fact: High cortisol levels can contribute to storage of body fat. (Me: eat too much + move too little =  body fat storage.)
Fact: Stress alone does not increase body fat. Stress may stimulate appetite which can lead to overeating, which will lead to overweight issues. (Me: Stress eating, eating poorly, under-eating are facts of life for the middle ager.)
Fact: Balanced cortisol levels can improve strength and recovery, but reducing those levels below normal has not been proven to have a positive effect on strength and recovery. Less is not necessarily better. (Me: Taking cortisol suppressing drugs are not a weight loss answer.)

morttumblr_mmoomcnBi21rlzvmho1_400It is really hard to lose the extra midsection weight without disconnecting the stress-cortisol connection. You have to ease the impact of unavoidable stress:

•Schedule downtime.
•Get sleep.
•Eat healthy balanced meals.
•Spend time in caring environments with caring people.
•Get out of relationships that cause you stress.
•Limit alcohol and other (non-prescribed) drugs.

Stress is Important!

Cortisol is a Good Guy. Positive growth is achieved by adapting to imposed demands. Go ahead, embrace stress, but learn to manage it.

Work hard to steer your life away from chronic and continuous stress, not only in everyday life but at the gym too:

showtumblr_mofa429hq51rbybp4o1_500•Stop low calorie dieting for long periods. Calorie deficiency stresses the body and is counterproductive.
•Train with an intensity that is relative to your ability to recover. Training a tired body is stressful and harmful.
•Keep most workouts short and intense. Cortisol response will kick in after 45 minutes of training.
•Get lots of sleep! Good quality sleep!
•Limit stimulants that may give false energy and mask important body signals to slow down.
•Limit alcohol. Yes, large amounts will raise cortisol levels!

 

Look, we have stress. That’s what life is all about, right? I like to give problems a reasonable amount of time (based on the seriousness of the situation) and a time limit. Some things demand I worry for one hour, other things one day, and if it’s a pretty complicated issue, I give it a week. Very rarely do I tolerate anything for more than a month without taking some drastic action to ease the situation. It’s just not worth it! Life is short! I’ve got stuff to do, and so do you. I’m tough love all the way, on myself and my clients. If you want to lose weight, you can if you do it the right way; with consistency, tenacity and a solid plan you can change your physique and win the battle on belly fat.

Face the truth about what is holding you back rather than accepting (even legitimate) excuses. Have you given it everything you’ve got? Have you worked diligently towards your goals with proper exercise, eating, sleeping and minimizing stressful situations? Do you believe it’s possible to get a flatter tummy? You’ve got to believe!

heartI look forward to hearing from you, leave a comment and let’s talk!

xokp~

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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.”

 

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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.

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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.

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Stay strong with GFO40!

Have a great week! karen