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

Fitness Inspiration for Women Over 40

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

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

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

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

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

Change Your Attitude Right Now

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

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

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

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

Do it For YOU

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

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

Be motivated to be happy with who you are.

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

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How to Start Exercising at 40

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

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

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

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

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

Create and Follow a Plan

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

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

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

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

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

How to Stay Motivated

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

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

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

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

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

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

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

Build a Lifestyle

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

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

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

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

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

Precision Nutrition is a Program That Sticks

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

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

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

 

 

 

Even When It’s Cold

Winter Wonderland~

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

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

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

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

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

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

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

Icy Inspiration

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

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

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

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Winter Warrior Rosemarie

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

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

You can burn more calories.

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

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

You can strengthen your heart.

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

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Skater? Not sure but I’m in the game!

You can build a tolerance for the frigid season.

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

You can get a good dose of vitamin D.

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

You can feel energized and happier.

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

You should embrace the winter months.

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Me on a Tube!

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

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

 

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

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

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My Mack

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

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

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

<————– Happy, happy happy Bulldog~

Anyway….you get the idea.

 

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

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

About the Author

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

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

 

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

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

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

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

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

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

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

 

The Fit Life – Gerda is Fit Over 40

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

I’m Gerda Collins

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

My Fitness Journey

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

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

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

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

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Clean Eating

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

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

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

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

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Fitness Friends

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

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

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

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

Get Fit Over 40

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

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

~karen

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

You Look Just Fine…

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

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

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

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

You Look Just Fine: Karen W.

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

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

Karen’s Focus Forward:

Number 1 – Begin to incorporate regular exercise.

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

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

Strong Over 40

Number 2 – Lift Weights!

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

STRONG OVER 40

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

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

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

Nutrition

Number 3 – Clean up your eating!

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

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

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

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

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

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

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

~karen

Follow me on YouTube! Channel Karen Pilote

Eight Women Share Their Fat Loss Journey

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

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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.

Karen Pilote

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

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

~karen

My Mom Made Me Do It

(A Thank You to my Mom on her Birthday)

Mom was our first real Personal Trainer.

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

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

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

Fear?

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

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

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

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

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

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

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

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

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

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

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

Do your exercise!

xxkaren

Happy Birthday Mom! I love you!!

Come visit at my Facebook Hangouts:

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

Eat a Sandwich

The Sandwich Evolution = Your Fitness Revolution

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

Eat a sandwich……

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

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

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

 

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

 

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

 

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

 

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

Bon Appetit!

When the Excitement Fades

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

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

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

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

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

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

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

This is the time to dig in.

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

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

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

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

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

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

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

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

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

So do it DESPITE things that go wrong.

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

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

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

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

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

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

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

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

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

xokaren

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Child Birth and Weight Loss – What We Know Over 40

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

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

The mothers in the room nodded knowingly.

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

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

Two things occurred to me after this exchange.

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

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

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

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

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

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Stephen, myself & Taylor. Daytona 2014.

 

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

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

xokaren

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

 

Get Rid of Flabby Thighs Over 40

My Flabby Thighs

I hated my thighs all my life and because I am over 40 (way over) that’s a stinkin’ long time. Too long for someone with a reasonable level of self esteem, or so I would imagine from a psychological perspective.

599019_228521523943423_2082401895_nIt’s so hard to post this comparison but it illustrates my point. Today at 54 y/o I am neither that chunky (2007) nor that lean (2011). I can maintain a good, strong and healthy balance.

Genetics will forever factor in but after making the initial transformation it’s easier to maintain “normal” body fat levels and leaner legs with regular weight lifting sessions, moderate cardio and a balanced diet.

 

 

A WAR

I’ve waged war on my thighs for more years than I care to admit, slamming the poor things with so much negative attention that Abraham Hicks would shake his head. I know I’m not alone, right?  Help me out here.  If it’s not your thighs then it might be flabby arms or a bulging belly but most everyone has their own personal vendetta against some part of their body.

Not you? Wow, that’s so great! But I think a majority of us are looking to improve physically even though we know full hips and shapely thighs are a beautiful thing.

If you’re reading this you’ve probably got a “flabby” reason but I hope you’re not expecting a miracle solution (because there’s not one).

Unfortunately I can’t tell you it’s as simple as applying a lotion, taking a pill or drinking a tea. No, there’s not one exercise, food or product that will spot reduce fat, smooth out cellulite or flatten a flabby tummy. I wish there was……but more, what I do hope for you is that you accept your perfect self for who you are and recognize all the things that make you so. You’re beautiful!

But there’s still some flabbiness and we want to get that under control. It’s just who we are……right?

Here’s the thing, you will have to be even more diligent with these steps because you are Over 40, and you  certainly can! Here we go:

To Get Rid of Flabby Thighs:

1) STRENGTH TRAIN 2-3 times per week and engage your leg muscles with exercises that will make the whole body strong. When you eat properly and begin to lose the fat that covers your body you want to see strong, toned muscles underneath. Work to sculpt your inner and outer thighs, hamstrings, and butt and your legs will look leaner and slimmer. Target the lower body with workouts that are included in The Action Plan.

Squat, lunge and deadlift for strong, shapely legs.

Pop Squat 1

2) BURNING CALORIES is key to reducing your overall body fat. Moderate intensity, heart pumping cardio is necessary. Choose activities that burn the most calories like biking, running, rowing, swimming and jumping rope. These exercises will also tone the legs while you’re doing them. Work up to 40-minutes of moderate intensity cardio sessions (two times a week) and 20-minute High Intensity Interval Training (three times a week) to really notice a difference. The Action Plan includes exercises and schedules for you!

Burn calories to reduce overall body fat. Bike, run, row, swim.

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3) DON’T SKIP MEALS and definitely don’t miss breakfast because it’ll rev up your metabolism helping to reduce your overall body fat and reveal your lean legs. Follow The Action Plan nutrition guide and learn to include a balanced combination of protein, fat and fiber-filled complex carbs. The protein will give you energy for your daily training sessions, and it also helps build muscle. The fats will keep you satiated and the carbs will sustain that energy from meal to meal, day to day.

Lean proteins, natural fats, fruits and vegetables for overall fat loss.

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4) CHOOSE WATER most often and with few exceptions. You’ll save mega calories avoiding sweetened beverages. Staying hydrated helps with weight loss and the intricate physiological functions that support good health. Drink often throughout the day and especially before meals as a means to control your appetite and for a natural detox effect. Water is just good all the way around!

Infuse water with flavorful fruit & veggies and drink up!

water

Your Flabby Thighs

No need to get overwhelmed. I’ll leave you with these 4 important steps to getting rid of flabby thighs. There are more strategies including: a variety of activity, macronutrient balance, sleep and recovery, managing acute or chronic conditions and stress, etc. But if you get serious, become consistent and remain persistent with just these 4 biggies you will see an incredible change in your body composition and the appearance of your legs. You will get stronger and slimmer!

ua302995_275735735782009_176229755732608_971238_1752614442_n Work hard, stay consistent, believe in yourself and anything is possible. Just remember you are perfect just as you are and when you strive to become stronger and healthier you’ll only get “perfecter”!

xo

~karen

 

Right On Time!

2015 Happy New Year greeting card

It’s Mid-January..a great time to begin.

Are you a little late getting to your New Years resolution fitness? Yep, me too!

I’ve been active. I’ve been exercising. I’ve been busy but I’ve not been focused.

It’s easy to stay in “pretty good shape” by keeping active, but in order to make changes you have to be more diligent, focused and present. Target the goal you want to achieve and take action every day. You’ve got to make it happen, not wish for it to happen.

Time to get Strong and Lean 

To be fair, it’s pretty common, even for seasoned fitness buffs to get thrown off track over the Christmas and New Year holidays. It takes time to get schedules back in order and eating back on track, so in my books, we’re all right on time! And this is our time!

This New Year I’ve taken the Action Plan to a new location, a local gym in my hometown, and offered the workouts in a group setting. It’s been challenging to address the different levels of physical capability. Actually, what I find difficult is communicating the need for each individual to recognize their own physical capabilities and progress at their own pace. I think it’s important for all of you as well, when working out at home, to be sure to modify your exercises to a level of intensity that challenges you, not hurts you.

The Action Plan includes exercises that target muscle strength, endurance and flexibility components. It’s  challenging and that’s what it’s intended to be! You should look at it and think, “can I do this”?

You’ve got to overcome challenges.

Karen Pilote The Action Plan

Becoming fit is not usually comfortable. It can be downright painful in some regards: leaving a warm and cozy family evening, finding time in a hectic schedule, maneuvering through a challenging workout routine, experiencing unusual physical responses, facing your insecurities and doubts…..there are so many reasons that committing to a fitness regime and lifestyle change is uncomfortable.

I get that. It’s hard for me too.

There are days that I want nothing more than a steaming hot mug of coffee, a good book and a bubble bath…..exercising is not my favorite thing to do, believe it or not. Don’t get me wrong, I love the strength that I feel after a good workout, but comfort and coziness call in the cold winter months. But we’ve no choice if we’re going to achieve weight loss!

 You will begin to feel amazing, strong and lean in 30 days. Promise.

All that aside, I think the biggest deterrent for most people is a fear that the program will be “too hard”, and they won’t be able to do it. But that is the point. You must do more than you did before, or do something different in order to progress. You’ve got to safely push yourself to the point of failure, just beyond your comfort zone, each and every workout. The Action Plan is set up to challenge your maximum potential. It is intentionally difficult! You, as an individual need to heed your body signals and expect to gradually reach your full potential over time and not in one session.

That means you’ve got to know when to modify, or to take a rest or to limit any workout in order to recover for the next session.

Take it. One day at a time, one work out at a time.

Going forward with (or back to) the Action Plan, I encourage each of you to be aware and recognize your level of tolerance in your training because it will make all the difference in your adherence to the program. No one can define that moment for you. Do what you can each session then follow up with good recovery nutrition, sleep, and hydration. You’ll come back fresh each session and be amazed at the progress you make in a very few short weeks!

Information and purchase: The Action Plan

Direct Purchase Link: The Action Plan

Karen Pilote The Action Plan  ~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

Plank Motion and Activation

The Plank Pose is the bomb for strengthening your abdominal muscles and also the muscles of the back, hips, and pelvic floor. You won’t get six-pack abs doing this exercise alone, but you will gain core stability (trunk and spine) and great posture!

How to do it.

Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.

PLANKPicMonkey Collage
How to do it better!

Exercise progression is key to getting stronger. Make the plank a DYNAMIC move: when you can hold this pose for 30-60 seconds begin to implement movement modifications to target a variety of  strength, balance, stability and coordination initiatives. The Power Plank demo video is a GFO40 classic. Watch it here and incorporate some new moves to your core training. Make it a challenge!

[youtube https://www.youtube.com/watch?v=Gx5ZnHcJKNo]

Core Activation

When it comes down to good physical conditioning the bottom line is “how quickly does your body respond”.  Training for muscle activation is a huge component of physical fitness. We want our bodies to react strongly, quickly and efficiently in our daily activities. A conditioning sequence for the plank pose should include “quick activation” drills:

Activation Plank

Perform a series of Activation Plank repetitions by lying flat on the floor in position to engage the posture. Begin by tensing and engaging all muscles of the body and quickly lift into plank position. Hold the posture for a few seconds and then return to relaxed posture, lying flat on the floor. Immediately repeat this process 6-8 times for one set of Activation Planks. Work up to 3 sets.

[youtube https://www.youtube.com/watch?v=HXgY1OOFKzI]

 

 I Just Wanna Zip my Jeans!

Do you want to get rid of the middle age belly bloat?  Do you want to have flat abs of steel? Do you want to simply zip up your friggin jeans?  You can, but it takes a consistent overall effort; diet and exercise. The whole process has to start with some really “not sexy” core strengthening. Overall, full body, integrated strength will enable you to perform the more vigorous training necessary to burn fat efficiently. You need endurance and stamina to hang in there for the long haul. The plank is one of those basic exercises that you might take for granted, a training staple that will support your long-term goals.

heartDid you do the Power Plank series?

Grab a foam roller and then let me know how many rounds you finished!

xokp

Subscribe to Get Fit Over 40 and get the Nourish Nutrition Plan: Click the Apple!

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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

Self Respect

Have You Wondered?

jaclynDo I respect myself?

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

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

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

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

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

Start a Respect Revolution today.

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

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

xokaren

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

Thai Spring Rolls

“Professional” Spring Rolls

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My Spring Rolls!

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So, you can’t/won’t cook?

Me either! I am the quintessential non-chef.  Thankfully I passed the “gourmet gene” on to my two boys but I happily open a can of tuna, steam some vegetables and rice, shake up some protein and hit the gym with my Corelle containers.

This one is worth the effort.

I did it, I made them! And if I do say so myself, mine are awesome.

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Thai Spring Rolls

20 circle rice paper wrappers
20 cooked shrimp
40 basil leaves
40 mint leaves
1 carrot sliced into shreds with vegetable peeler
2 cups torn butter lettuce (or romaine without spines of leaves)
1 skein vermicelli rice noodles cooked
1 cup bean sprouts
4 stalks green onion finely chopped
pie pan of very warm water

Spread all ingredients out on a work surface. Remove tails from shrimp and cut shrimp in half lengthwise.

Dip a rice wrapper into the warm water until soft and pliable. On a clean dry cutting board, fold it in half so you have the straight line of the half circle at the top. Place your filling a little off the center in a vertical line. Start with two shrimp halves end to end, cut side up (so the pink shows through when it’s wrapped). Top with two basil leaves, two mint leaves, and a small portion of each remaining ingredient. Arrange so ingredients will be peeking out of one or both ends.
Starting at the corner your filling is closest to, wrap that corner over filling, (If you only want ingredients showing from one end, fold an inch of the bottom up right now) then begin rolling tightly. Place seam side down on a large platter and cover with plastic wrap.
Makes 20 Rolls.
*If this is your photo “Ms. Pro Chef” let me thank you personally.
Ok gang, go make them! Eat them, enjoy every nutritious calorie!
Thai Spring Rolls: A guilt free, out of the ordinary, ”take a break from boring” recipe from a Non-Chef!
xokp
If you have a wonderful “Non Chef” story or recipe to share, please do. We culinary-challenged friends have to stick together!

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:

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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

Slaying Midnight Munchies

TRUTH

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

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Four “Munchie Management” Tips:

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

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

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

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

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

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

karen~the munchie slayer

Control the Monday Monster

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

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

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

1) Stay on your food plan throughout the weekend.

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

2) Stay active.

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

3) Stay on top of your “to-do” list.

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

4) Stay connected with your feelings.

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

You Decide!

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

heart Have a great week!

xokaren

Party Prep Plan

Get Party Ready and Fit Over 40

Note: This is a great “at home” program for any season, winter, spring, summer or fall! Follow it anytime you need to change up your routine or prepare for a special event.

Thanksgiving is 6 weeks away and Christmas, 10 weeks. Are you going to feel great  in your party dress?

partyprepprogramimagesCA4EAT0VPrepare for the social season, implement positive habits and get a head start on your January resolutions with the Party Prep Plan, a “feel good for the holidays” program.

The Party Prep Plan is an efficient, effective and sustainable program. We have planned rest days because more is not better.  We eat well and we eat often because less is not better. Structured rest days and solid nutrition will keep you physically, mentally and emotionally motivated; ready to build the life and physique you want.

Get “Red Dress Ready” with a program that is completely planned out for you with progressive intensity  (necessary to reduce the chances of plateau). The Party Plan works!

The 6 week PPP weight loss program includes 4 Treadmill Workouts, 4 Core Programs, 4 HIIT Sessions, 4 Walk Workouts and a meal plan. Similar to the Get Fit Over 40 ACTION PLAN, the PARTY PREP PLAN sessions are organized for you on a calendar and it’s simple to follow.  Just do the work, check it off and Get Fit Over 40. Purchase the program right here and get started NOW!

Get the Party Prep Plan here!
Add to Cart Six Week Fat Loss Program $19.95
Karen Pilote

“I’m getting ready too! If I could share just one thing to help you Get Fit Over 40, this thought is something I believe is very important:

Begin a moderate exercise program that you can sustain.  Hours on the treadmill are not sustainable. Insane intensity will cause injury. Boring and painful workouts don’t last. You WILL quit.

In contrast to crazy, last ditch, frenzied fad-diet tactics begin by implementing short, intense workouts using weights, sprints and plyometrics. This type of exercise is sustainable and appropriate for a mature body. Balance your exercise program with challenging walks that are easy on the joints. Do quick, intense core work; variety will keep your program interesting.

Both the PARTY PREP PLAN and THE ACTION PLAN are based on sound exercise and nutrition principles.  As always, follow the blog and facebook pages to stay connected, we’ll all need one another’s support!

Let’s get this party startedheart!”

karen

Easy on All Those Salads!

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

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

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

Let me explain.

Making Protein the Reference Point

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

A Protein Challenge

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

Let’s try it again.

Question: What did you have for lunch?

Answer: Protein…….

whatslunchprotein-tips_main

Steak, sweet potato and asparagus.

Chicken, rice, spinach salad.

Egg salad in a pita with tomato and cucumber.

Beef Burrito and Bean Salad.

Crab Cake and vegetable stir fry.

Good Basic Protein Choices:

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

Ensure Success

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

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Get Fit Over 40!

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

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

xokaren

Intelligent Eating

tinappletumblr_lvhdtckkSU1qhhdqno1_1280_largeConfusion

We are confused. We want to eat the “right way” but we have no idea what the right way is. Paleo, gluten free, low carb, blood type, intermittent fasting, vegan, vegetarian. What is clean eating? What is the best diet plan? What? When? How much? Should I cut calories? Cut fat? Cut carbs? The options and opinions are vast and diverse.

Clarity

What is your goal? That’s what you need to get straight first. You can’t make decisions until you have a clear sense of what you want to achieve. Everyone is seeking health and many are striving for weight loss. The two are inextricably linked but eating for health alone will not guarantee weight loss. If you make the proper food choices though, you will likely gain better health if weight loss is your goal.

KISS

Keep it super simple; don’t go looking for problems and don’t make things overly complicated. For weight loss make sure you are implementing these simple rules:

1) Eat to support function. The body needs calories for energy to sustain itself optimally and to perform daily tasks. Don’t deny yourself this very basic necessity. If you don’t pay the bill the power will be shut off. If you don’t feed the body your energy will grind to a halt.

2) Eat quality food. For superior performance you need to eat good quality, wholesome and fresh foods. Period. You can eat less calories of garbage foods and lose weight, but not for long. I will bet you, within 2 weeks your body will scream for nutrients and rebel with fatigue, moodiness, and you will experience loss of enthusiasm for your once exciting mission.

3) Eat often. If you are grabbing a coffee at 10 am, you need to eat. If you are mentally crashing at 2 pm you need to eat. If you are foraging for a snack at 10 pm, you should have eaten more regularly throughout the day. Don’t underestimate the power of a steady source of fuel. Once you’ve skipped a meal you’re definitely behind the eight ball. You will binge; that’s not a guess, it’s a guarantee.

TIN1woman-measuring-waist-measuring-tape_410x290Refuse to be Confused

Stop reading ridiculous diet nonsense. Rebel against diet marketing schemes. Stop buying into complicated hype that causes analysis paralysis.

The only reason you “can’t do it” is that you’ve been led to believe it’s hard.  You’ve allowed yourself to be misled. Guess what, it’s not hard. Believe that there is an easy answer, because there is an easy answer. Make each meal simple and satisfying. Make one healthy decision that’s built on the last healthy decision. “Get stuck” with good habits.

Exert your willpower, its good for you!  Walk away from diet drama and stand apart from the contrived controversy. Keep it super simple, capeesh?

“Beat sugar cravings and get your eating in order so that your program has a chance to succeed. You have to nourish your body to achieve weight loss. A weak body will not tolerate the exercise necessary to shed fat. If you want a dramatic difference you’ll have to make changes. Start with this 2 WEEK eating program that will teach you the basics and get your body in the nutrient-rich, exercise ready state. This is the foundation work you have to do! If you take the time to learn smart, sustainable habits you will accelerate weight loss and minimize injuries. Eating well is the key, there is no doubt about it!”

Buy Now The Nourish Nutrition $9.95
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Are you feeling confused about nutrition and weight loss? Let’s talk…

What do you find hard to understand when it comes to weight loss nutrition? We can all share our common sense solutions. I’m going to grab a shake, be right back!

~karen

Extreme Fitness Over 40 – It’s Not Necessary!

What It Takes

12180977_1682358368652437_1349377930_oInsane Workouts.
Marathon Sessions.
Ultra Clean Eating
Deprivation.
Exercise Fanaticism.
Critical Calorie Counting.

That’s what it’s going to take, right?

Actually, no.
Losing weight will take consistency and patience.  Willpower and determination are key for long-term successful weight loss, and that is an extreme concept to most.

We believe that fast, hard and long is the way to achieve our weight loss goals. Following an efficient, effective and sustainable program seems extreme.

We believe that a missed workout means “start again” and any deviation from an eating “regimen” elicits guilt and signals failure. Planning rest days, eating well and eating often is perceived as extreme by many. The thought of taking a year or more to achieve ultimate health and substantial weight loss is just unimaginable for us.

80%

Eighty percent of people who begin an exercise program will quit. That percentage is unnecessary and unacceptable, but it’s no surprise when you think about it. We buy into lies, set unrealistic expectations and fail.  We expect to lose weight, feel great, stay healthy, and change our lives with a 90-day program that starts at 100 MPH. With no gas. And no rest stops. When we burn out, stall or crash we blame ourselves for not going hard enough and long enough. It’s just crazy!

It Takes More

Long-term, effective, sustainable weight loss and maintaining a healthy lifestyle is the “hard exercise” that you need to tackle. When you practice and perfect behavior change, self-efficacy strategies and self-management strategies, you will be miles ahead of any quick weight loss scheme.

Go Beyond Extreme

brucetumblr_losvxoTQV51qa2wo7o1_r1_1280This time, go beyond extreme. Build the life and physique you want by focusing on consistent, long-term effort and performance goals. This time, adopt a moderate mentality, patience and learn to accept and adapt to the peaks and valleys of a healthy lifestyle.

This time, succeed! (Now, that is extreme).

It’s time to stop dieting and start living the life you want, don’t you think?  Get a good plan and make it your own.  My program is called the Karen Pilote Program because it’s all about me. It’s time to put your name on your plan and set it into action for an extreme duration. Make it for life!

The Action Plan

KARENBLOGPAGA good place to start: The Action Plan

THE ACTION PLAN

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

Simple Fat Loss Over 40

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

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

-Train for performance, not fat loss.

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

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

 Welcome Change

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

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

THE ACTION PLAN

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

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

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

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

How This Plan Works

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

The Exercises:

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

planMC 2planLunge Forward 2planHigh Pull RL 1

Walk Sessions:

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

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HIIT Sessions:

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

Interval Sessions:

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

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Bonus Cardio and Core:

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

Nutrition:

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

Purchase THE ACTION PLAN today.

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

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

Download and start today. Purchase link: The Action Plan

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

karen~

Balancing Life Over 40: Big Rocks

Striving for Balance

 

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

A Jar of Rocks:

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

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

 

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

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

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

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

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

Be strong for all that life offers you.

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

heartStay Strong with GFO40!

karen

Just Show Up

What Will It Take?

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

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

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

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

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

The Honeymoon is Over

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

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

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

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

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

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

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

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Stay strong with GFO40!

Have a great week! karen

MOUNTAIN CLIMBER

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

ONE ARM PRESS

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

HIGH PULL

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

SQUAT PRESS

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

BURPEE

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

FORWARD LUNGE

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

PUSH UP

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

DUMBBELL SWING

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

JUMP SQUAT

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