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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

You Can’t Get There from Here

Bad knees? Bum shoulder? Weak back?

It’s nearly impossible to help someone if they won’t help themselves. If you want to lose weight but you’re in pain, you’re inflexible, you can’t squat, or you can’t lift your arm, you need a physiotherapist before an exercise program. Harsh? Maybe…but in the long run you’ll thank me.

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You see, if you try to jump over a vast expanse chances are you won’t make it. So too, you can’t go from overweight and wracked with pain to lean, strong, and pain-free –you have to take steps in between.

Build A Bridge

Begin by shifting your focus (for the time being) into a mindset of health, ease of movement and vitality. (I know that sucks when you’re thinking lean and sexy but….) by correcting the acute condition, you’ll begin to feel better, more hopeful and confident. AND THEN YOU WILL LOSE THE WEIGHT. You’ll have the solid foundation necessary to undertake a realistic weight loss plan.  Really, it’s the only way to progress.

Start Where You Are

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“Pain management, physiotherapy, and a good flexibility program are a must in order to rehabilitate and move beyond painful physical conditions and achieve sustainable weight loss and good health.”

You want to lose weight yet an old and painful injury is stopping you in your tracks. You believe that if only you could dump the weight that injury would be tolerable, right? You think, “If I lost 20 (30, 50, 100) pounds; then I’ll feel good about myself, and then I’ll take better care of myself, and then my condition (painful shoulder, stiff hips, bad back) will heal. I’ll be happy and healthy if I lose the weight…..”

#1 It’s possible (sustainable weight loss) but not probable. In most cases the pain associated with a chronic condition saps your resolve to stick to a plan and limits your ability to perform proper exercise.

#2 Often it’s not even the original problem you’re dealing with now. (that’s why you need to see a professional) When you’re hurt and recovering from injury or surgery, your brain sends messages to protect the area (you use it less, and baby it more) and it grows weak with disuse. Ligaments and tendons shorten as movement is limited. The healing process itself causes scar tissue and that adds to the whole mess. You live in pain and pain holds you back.

It’s a vicious circle; you can’t move because you’re in pain and your pain continues because you can’t move. And it goes without saying; you’ll probably not reach your weight loss goals with so much physical chaos….ugh!

You Can’t Get There From Here

Action Eight participant Julie V. has been dealing with this nightmare existence for years. She’s not overweight but wants a healthy, active retirement and a strong body. She wants to ease her painful joints. She wants to minimize the symptoms of menopause, and she wants to keep her metabolism stoked to avoid inevitable age-related weight gain.

She wants to manage her aging but she has to begin where she is now, and that’s in constant pain.

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“Julie knew that she had to keep moving but tightness in her joints, chronic pain and resulting muscle imbalances kept her from full range exercise form. After physio she’s limber enough to squat deeper and do more in the gym than ever before.”

Julie began experiencing excruciating pain in her hips more than 6 years ago. She couldn’t do her job and went on modified duties. She was diagnosed with torn tissues and bone spurs (most likely caused from years of wear and tear from sports combined with heredity). After surgery to scrape the spurs and repair the tears, she was left with limited range of motion, still in chronic pain, experiencing sleepless nights and had little hope of breaking the cycle.

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“Today. Finishing a workout with a stretch in a lengthened supine pose. This position used to cause so much discomfort that she couldn’t sleep well at all. With therapeutic manipulation, daily stretching and a good weight-bearing exercise program things are beginning to change for the better!”

As the joints heal, new issues arise. Scar tissue that forms to protect the healing body parts cause painful inflexibility. Unfortunately her decision to stop physiotherapy limited her ability to maintain a reasonable level of flexibility. She continued to exercise with the intention of living the best quality of life possible, but felt her efforts produced less advancement than she hoped.

When we began working together several months ago I explained that she’d have to address inflexibility before she could even hope to further strengthen her body. Her mindset and determination was perfectly poised for very healthy aging yet the her body’s tightness made it impossible to perform exercise optimally.

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“Very subtle differences make the world of difference in someone healing from trauma and is experiencing painful movement. A taller posture and a hopeful outlook is just as thrilling as dramatic weight loss. Julie feels the difference and very encouraged by what can be seen in her comparisons and more by what can’t be seen. Her pain is not getting the best of her!”

Now on The Action Plan and back to therapy, Julie is seeing and feeling a big difference. It’s still uncomfortable for sure, but now she has the confidence and guidance that will help her achieve her goals, maintain a good level of physical strength and has hope for a pain-free future.

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“By working on flexibility first, her workouts serve to strengthen lengthened muscles, tendons and ligaments instead of reinforcing tight, restricted areas. She stands taller and her postural improvements are the first sign that muscles are responding and working as they should. Exercise form and function continues to improve and Julie’s growing confidence keeps her active and engaged in her training.” 

Begin with Where You Are

If you want to lose weight but you’re in pain, get therapy! Even if you’re not overweight, treat the pain for a better quality of life and health. Commit to it for a lifetime if you must!

Exercise will not “cure” genetic conditions nor heal injury but weight-bearing exercises are important for pain sufferers. Resistance training can strengthen muscles around the joint that hurts. The stronger the muscle is, the less pain you are likely to feel in that joint, but you have to get help to get to the point where weight lifting is possible. You have to get beyond the pain.

Get Fit Over 40

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When I was starting out as a trainer I thought I could help everyone. I thought that if only people would start exercising they could achieve their goals through sheer willpower. I know better now. The Action Plan is not for everyone. If you’re experiencing pain or dealing with acute or chronic conditions please start by seeing a medical professional. Work with a reputable personal trainer as you begin your exercise journey back to good health.

The plan will work optimally when your body works optimally. Do it for yourself and do it today. A world of possibilities will open to you when you take the first steps!

Wishing you the best health!

~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

Health Issues? Get Fit Anyway!

I will decide how I age.

I have control. 

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But, There Will Be Snags

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

Wrong.

Remember, you want better.

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Exercise and Health Conditions

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

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

But you already know that…..

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

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

Meet Debbie:
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“Hi, my name is Debbie,

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

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

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

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

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

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

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

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

Thanks a million for helping me make it happen!

Debbie L.”

Debbie’s Action Plan

This is a workout routine from the Action Plan.

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

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

You’ve got to fail.

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

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My Two Cents

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

Fast Forward to Now 

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

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

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

One Month Progress – Un-retouched Photos

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

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

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

Get Fit Over 40 With Us!

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

Subscribe to the GFO40 Newsletter to get the workouts!

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

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

Have the absolute best day you can!

~karen

Search for Clues

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

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

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

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Splitting Hairs

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

UN-Realistic Expectations

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

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

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

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

Oprah right?

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Kirstie too…..

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

Real Change

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

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

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

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

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

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

Subtle Success Clues

Some comparison is good!

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

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

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

~Karen

Eight Women Share Their Fat Loss Journey

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

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

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

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

Ready to witness change in action?

Get Ready to Watch These Girls Transform!

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

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

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

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

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

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

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

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

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

How We All Met:

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

I feel privileged to share their journey via this blog!

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

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

The Group Fitness Phase:

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

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

The “Next Level” of Training:

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

We’ll begin with Melody! 

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

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

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

Fast Forward to Now:

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

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

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

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

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

Food First

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But How Many Calories Do I Need?

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

BMR: Basal Metabolic Rate Calculator

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

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

Meal Composition: Macro Nutrient Calculator

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

Calories and Macros:

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

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

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

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Stay Connected and Follow the “Action Eight” Transformations!

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

~karen

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.

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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

Protein: Chug It or Chew It?

Your body needs protein, an essential nutrient, to build, repair and maintain its organs, cells and tissues.

Specific to fat loss, your body needs protein to build muscle. Muscle will burn fat. Capeesh?

Let’s keep it really simple now and think this through so that you can decide what makes sense and what works for you. That will be the ultimate deciding factor; what makes sense to you and what works for your lifestyle.

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Eating Whole Foods:

1) You can get the necessary daily protein requirements from both shakes and whole foods, but you will not get optimum nutrition from protein shakes exclusively.

2) Consuming whole food has a “thermic effect” meaning that eating & digesting food burns calories. That’s a good thing!

3) Consuming whole food is a natural function. We were meant to chew, swallow, digest and eliminate nutrient dense, natural, fibrous whole foods.

4) Consuming whole food is satisfying and enjoyable. By focusing on good eating habits at the outset of a fat loss program you learn to enjoy social situations, family and business functions, celebrations and holidays.

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Drinking Protein Shakes:

1) Protein shakes are a convenient replacement for whole foods if you are short on time.

2) Protein shakes contain nutrients that are quick digesting, which is great for post-workout recovery.

3) Shakes are a great way to bolster calories when it’s difficult to consume enough whole food to support body functions and energy expenditure.

4) Drinking protein shakes can reduce your daily calorie intake and they are often successful in weight loss plans.

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The Bottom Line

When you undertake a fitness program to reduce fat and gain leanness, it’s vital to make healthier eating choices and exercise regularly. A “habits based” mentality is necessary in order to create and sustain a fit lifestyle. Choose foods and supplements that make sense for your weight loss plan and that will also carry forward into your new fit lifestyle.

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Nom Nom! ~karen

The Massive Action Crew – JOIN OUR FAT-FIGHTER TEAM!

Are you failing miserably at your weight loss resolutions? Is it time to join a team that will support you?

Great news: I’m starting to take “Massive Action” using THE ACTION PLAN and I’m organizing a crew that will motivate, inspire and hold me accountable. I bet that you could use the help too!

Massive Action Crew

I looked at the calendar today and this is what I thought: It’s the end of February and we’ve had several “failure to launch” situations in regards to fulfilling that New Year Resolution. I’m guessing here, but it’s a pretty accurate statement, right?

Did you drop the ball? Did you fall off the wagon? Or maybe you didn’t  even jump on?

Did you get motivated by all the hype of that “New Year” season? Now it’s a month later; bills piled in, work got busy, stress got high, the flu wiped out the family for a week (it got you for two?) -needless to say, FITNESS did not FIT in. AND- it’s Winter Break soon! Ughhh!

I get all that, I’m in the same boat!

A busy January meant missed workouts for me. (An increased work load is a great thing for the pocket book, stress levels and ego but my bottom line got fat!). That nasty cold bug nailed me for more than a week and now it’s almost March, damn!

 

Let’s put this all in perspective and then get on to taking some Massive Action together.

Success in the business place, a happy home, fulfilling relationships and a fun social life often come at the expense of our own needs.

  • We put others first because that makes us feel good.
  • We accept lots of fun social invitations because this is “the time of our lives”.
  • We put our heart and soul into our work because we’re proud of those accomplishments.
  • We enjoy a comfortable, clean, organized home, so the projects are never ending.

Need I go on? Bottom line, we want it all and we want to be lean, fit, healthy and sexy. Come on, I know that deep down you want to feel fantastic in and out of your clothes!  Let’s do all that together.

 

I’m inviting you to join me in taking Massive Action.

I’m starting the Action Plan on March 1 and it would be great to train with you. We’ll do this together and celebrate our successes/losses together on June 1. Ready? This is the plan:

1) Purchase and download The Action Plan. (or dig out and dust off the copy you have!) This is the exact plan we will use for the next 12 weeks to lose weight, maintain muscle, gain strength and get fit. 

DOWNLOAD THE ACTION PLAN

2) Subscribe to the Get Fit Over 40 Newsletter. I’ll send weekly updates, exclusive video support, plan modifications and more via the newsletter-no spam and no sales pitches, this is a supportive, accountability team only!

SUBSCRIBE TO GETFITOVER40 NEWSLETTER

3) Send a “friend request” to the Massive Action Crew page on Facebook. The page will be a closed, safe and supportive community of MAC members for accountability, interacting, sharing tips, triumphs and airing out frustrations. I’ll post weekly “Trainer’s Hours” so that you can ask questions of me and other professionals in the group.

JOIN MAC-Massive Action Crew FACEBOOK GROUP

4) Prepare to take Massive Action on March 1. We have less than a week to prepare, let’s take action now.

DUST OFF THOSE SNEAKERS! PURGE THE PANTRY! BLOCK OFF YOUR TRAINING TIME! SHIT JUST GOT SERIOUS!

Don’t think about it, just do those four things now. I’ll be in touch!

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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

What is Wrong with Me?

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We were able to lose weight in our late 30’s. Now we’re Over 40 and the weight is creeping back on despite exercise and diet. We start to notice more bloating in the stomach area. What is wrong with us??
Ughhh!

First, and foremost, there is NOTHING wrong with you! Either you want to get fit and are willing to do what it takes OR you want to keep talking about it. It makes no difference to anyone but you. You are the same amazing person to your friends, family and co-workers no matter what you weigh.

But do you like yourself? Do you like how you feel? Are you content with your life? Do you feel fulfilled?

If you do, great!

If you want better for yourself it’s time to face some realities. Ready?

Numero Uno: Demand honest answers from yourself to these tough questions before you drown your sorrows in a box of wine:

1) What is your food intake? Not enough? Too much? Calculate the correct amount of calories to reach your goals.
2) What foods do you eat most often? Healthy fats, lean proteins, whole grains, fruit and vegetables? Or processed junk?
3) Is your water intake sufficient? You need water. Period. You can find out why in a million places online…..google water. 🙂
4) Is your exercise program geared towards your intended goals? Or do you choose activities that you like most? Spend your training sessions doing the work that gets results and save the fun stuff for in between.
5) Is your stress level through the roof? If you’re anxious, worried, and stressed your body is going to respond with it’s own mechanisms, sending out armies of hormones to help you cope but that will also promote fat storage…I know, not fair!

11002965_1608425702712371_644121093_oMenopause, arthritis, illness, workload, children, grandchildren, family commitments, holidays, celebrations….Yep! There’s lots of excuses that are totally understandable. But, are you going to keep using them?

It’s time to Get Fit Over 40. Lift yourself fit!

www.getfitover40.tv

~karen

 

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?

    jakeimagesPJETBGKQ

    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.

    eastertumblr_mgxr7qOklc1reeumgo1_500

    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

Renovations!

Fresh, Fun and Functional

karen2155-2Get Fit Over 40 is getting a new look!

I’m so very excited to give the website a really good renovation and with the help of my Action Team, the job will begin this month! In order to give the information that you really need I’d like to ask you to join my circle of experts and share your thoughts.

What do you want and need? What confuses you about weight loss and health maintenance?

What would you like more help with on the site? What would make your lifestyle transformation easier? Do you want videos? Recipes? Fat loss facts? Inspiration?

Do you want me to come over and work out for you?

I’d love to do whatever I can to make the time you spend with us, your fitness experience and your effort just a little easier. And it truly can be! And fun too.

Just let me know here in the comments, or email me: karen@getfitover40.com. You might like to head over to the site now, Get Fit Over 40  (before we say good-bye to her) and decide what helps you, what confuses you and what you want to keep. There’s a lot of valuable information over there but because it was a first time ever undertaking for me,  it could be overwhelming for you. I truly believe in KISS (keep it super simple) and the most sensible thing I can do right now is ask you, “What do you want? What do you need?” That’s just what we’ll do at the new site.

Other New Stuff in 2014

imageIn the months to come Get Fit Over 40 will offer a very detailed, interactive 6 Week Action Lifestyle e-course based on The Action Plan training program. Make sure that you sign up for email newsletter and learn when the course will begin and important details.

I’m targeting a September launch! In the meantime, stay in touch, work hard and live well!

Lots ‘o Love! Karen

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

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

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~

Fitbit Love

Smarter fitness made simpleGotta get a gift? Christmas, birthday, anniversary? Mothers Day, Valentines Day? I give the fitbit FLEX.  It’s awesome!

It’s a great little accountability tool that will keep you on track and honest.  As well, the sleep feature really helps troubleshoot sleep and stress issues that may be hindering progress. We’ll be talking more about the Fitbit at The Action Plan Facebook Page.

Use this link to purchase the Fitbit and get free shipping.

The Action Plan + The Fitbit FLEX = A Winning Combination
You’re just steps away from better fitness.

 

The New Flex: Wireless Activity Tracker