Posts

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….

cold12552848_10153816031293686_53323596862486325_n

….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.

cold12509169_10153816031123686_8306042919846108944_n

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!).

coldFullSizeRender-51

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.

cold1620561_10201494103696344_2069132259_n

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!

IMG_4188

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

gerda12007094_10153602598337378_2078799470_n

“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.”

gerda11998259_10153602607192378_664575605_n

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!”

2015-07-28 04.30.07

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)

karen2155-2

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.

leap-of-faith

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

FullSizeRender-45

“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.

Julie1

“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.

FullSizeRender-28

“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.

julie

“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.

Julie3

Julie4

“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

11028131_1610358779185730_1264080325_o

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

Build a Brick House

Are you considering a strict diet and bootcamp exercise to make up for summer weight gain? Think again because you’re running out of time, and those quick weight loss schemes never work out in the long run!

As we age it becomes more and more difficult for our bodies to rebound from trauma; crash dieting and “blitz” exercising is traumatic to the human body. It’s an assault that weakens your body, and a weak, sickly body cannot magically morph into a strong and lean physique…it just can’t.

That’s why it’s important to start with “reasonable” and gradually progress to “moderate” so that you can naturally adjust to “vigorous”….

You need to build yourself up!

What most people think of as “conventional dieting,” (slashing calories and eliminating whole food groups) actually tears down the body structure, weakens the foundation of health and creates an unstable environment that will actually diminish your ability to lose weight and remain healthy and strong in the years to come.

BUILD A STRONG, SOLID HOUSE

You need good quality building materials to build a strong and solid house and you need a specific amount of building material to complete the house of your dreams.

BUILD A STRONG, SOLID BODY

So too with your body. If you’re to achieve a strong and healthy physique you need good quality food and you need a specific amount of food to build and maintain that physique.

Pop Squat 1

Lasting Quality

A well-built home is easier to maintain and requires less maintenance than a poorly built home. A fit and healthy physique is easier to maintain than one that is starved, weak and sickly.

A well-built home takes longer to build but is worth the investment; same too for a body that will perform and thrive for many years to come.

Do it right the first time!

The Planning Stage

There are standard calculations required to build a house.

header-photo-08

When you’re investing time and hard-earned money, you do the groundwork, right? You calculate costs, research materials, establish a time line and figure out the game plan…….

Plan for a strong body too; formulate and follow a game plan for your health and weight loss.

531498_231063063689269_216293979_n

Calculate your calorie needs, choose wholesome foods, plan your grocery list and prepare your food. It takes time to succeed; preparation, contemplation and organization are part of “the life”.

 How?

Start with the very basics: nutrition and exercise.

[youtube https://www.youtube.com/watch?v=IUaHR9eSl-Y]

Energy balance is the relationship between “energy in” (food calories taken into the body through food and drink) and “energy out” (calories being used in the body for our daily energy requirements).

HOW MANY CALORIES SHOULD I EAT?

Figure out your Basal Metabolic Rate (Basal Metabolic Rate is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Some of those processes are breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles.) The body’s energy needs include the amount of energy required for maintenance at rest, physical activity and movement, and for food digestion, absorption, and transport.

keep-calm-and-measure-your-basal-metabolic-rate-1

You can determine your probable optimal calorie need using a simple formula that calculates BMR. You can find BMR calculators all over the internet, here’s a good one: BMR Calculator. Once you’ve nailed down the number you can retrain the body to consume and utilize the nutrients, overcome poor eating habits and gain the energy you need to train intelligently. You’ll adapt!

The Action Plan

The Action Plan energy balance section sets general guidelines for the calories you should be taking in. You need these (quality) calories to build that brick house, so don’t scrimp! Start your program with maintenance level calories to restore nutrients and provide the fuel you need to exercise. Once you are recharged with good food it’s easy to manipulate the calories in order to prompt fat loss.

Kerri’s Calculations

kerrishulz

 

Kerri S. is an  Action Eight participant; one of 8 women I worked with personally and started The Action Plan earlier this summer (2015).

Kerri was shocked to learn her body requires 1800 calories to function optimally. She’s getting her head around it but it’s difficult to fathom successful weight loss when eating that much.

I point out to her that 1800 calories of wholesome food may seem like “too much” to lose weight, BUT the “sneaky snacking” and nibbling has been the too much!“. 

When Kerri divides those 1800 calories by 5  (3 “meals” and 2 “snacks”), consuming the appropriate amount of food becomes easier to manage. 360 calories per meal is an average clean eating meal and 1800 calories of clean food IS GOING TO BUILD LEAN MUSCLE, which will burn fat.

And that’s the whole point: scale weight is secondary to how you feel, how you look and how you function.

Fat Loss Success

kerriabs

Kerri is a ways from “getting it all right”.  She’s learning and she’s striving to make better choices. With only the few strategies that she has grasped and applied so far, her efforts are already paying off. Initial comparison photos show changes in her physique and she reports feeling energetic, confident and excited to continue. She has a plan and she’s following the blueprint to building a healthy fit body!

HIT Cardio + Weights + Better Food Choices

kerriUntitled

Kerri has a quirky instability in her back that requires modifications during exercise. She is realizing the importance of good nutrition in building strong muscles to support her weak links. Adding a basic weight training routine focuses appropriate loads on her weak areas. With a balanced program of HIT cardio (modified), resistance training and supportive nutritional strategies, she is reaching her goals!

Relevant exercise (that is, exercise that is appropriate for your goals) and proper nutrition will work for you too – even if you’re Over 40. Never doubt it, just get doing it! Build a strong and solid “brick house”.

karenblog2photo (2)

Okay? It’s time to get rolling!

Get The Action Plan

Follow on Facebook

Subscribe to YouTube

Have a Fit Day!

~karen

Health Issues? Get Fit Anyway!

I will decide how I age.

I have control. 

boss

But, There Will Be Snags

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

Wrong.

Remember, you want better.

debbie

Exercise and Health Conditions

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

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

But you already know that…..

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

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

Meet Debbie:
deblongval

“Hi, my name is Debbie,

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

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

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

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

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

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

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

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

Thanks a million for helping me make it happen!

Debbie L.”

Debbie’s Action Plan

This is a workout routine from the Action Plan.

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

planboard5photo

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

You’ve got to fail.

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

deb2

My Two Cents

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

Fast Forward to Now 

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

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

Debb

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

One Month Progress – Un-retouched Photos

debbiecompare

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

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

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

Get Fit Over 40 With Us!

M4034S-4208

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

Subscribe to the GFO40 Newsletter to get the workouts!

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

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

Have the absolute best day you can!

~karen

Search for Clues

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

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

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

MELODY3WEEKS

Splitting Hairs

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

UN-Realistic Expectations

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

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

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

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

Oprah right?

Unknown

Kirstie too…..

kirstie-alley-photos

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

Real Change

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

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

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

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

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

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

Subtle Success Clues

Some comparison is good!

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

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

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

~Karen

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?

GetFitOver40MOM

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.

momswimmeet75546_10151547525042873_1832306806_n

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.

Karma

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

momphoto

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

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.

tumblr_nb5up7PzYm1tj2muio1_400

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.

untitled-89-2

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.

motivation2

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

11034732_1610345032520438_143615741_o

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.

real-love

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!

IMG_8958

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!

M4034S-4208

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?

FullSizeRender-3

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?

d4e42536a68f50dd65a23acb082ea803

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.

katewebsite

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.

537520_227598644035711_306298210_n

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

 

 

No Guilt In Between

Between Thanksgiving and the New Year

getfitover40tumblr_nd6hv4gBUD1rpwhvdo1_500

Happy Thanksgiving GFO40 Family!

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

What You Should Do

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

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

No Guilt

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

IMG_8404

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

Enjoy your holidays (and dig in!)

xokp

You Are Beautiful

Self-Bashing: Where did it begin?

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

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

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

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

Where Will It End?

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

Hey, You! Just Stop It!

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

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

Be proud and stand proud, you are beautiful!

image

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!

nourish2

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

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

image

My Spring Rolls!

image

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.

image

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!

Weight Loss Stall – Face the Facts

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

Are you eating enough?

Image

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

Have you cut out a whole food group?

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

Do you “treat” yourself after exercise?

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

Do you consume diet soda?

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

Are your friends inactive or unsupportive?

Image

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

Are you tracking everything you eat?

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

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

Vent here! It’s good for you!

xokaren

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

6 Lessons for Over 40 Weight Loss

gfountitled-91Get Help and Support

It’s  tempting to “go it alone” when embarking on a weight loss journey. Many do it and succeed but the fact of the matter is, you are busy with your work, your home, your family, your friends. You may not have the time to devote to the research, the planning and the details of implementing a well thought out plan of action. It takes a deep understanding of oneself to accept the fact that while we are brilliant, capable and willing, we may be better served to seek guidance and help when undertaking a lifestyle overhaul. The investment you make in a plan and/or a trainer, will allow you to enjoy the things that you are good at, remain sane and achieve your goals quickly.

Trust Yourself

Your intuition is always a good voice to follow. Even if you are getting advice from the best, or following the most reasonable and sensible training plan; if something doesn’t “feel right” it’s not. Get professional guidance, adjust your eating plan, modify your workout. No weight loss program is “one size fits all”, so make adjustments. Go with your gut feelings and make the plan your own.

newyoukbikephotoFocus but Stay Balanced

A lifestyle transformation often seems daunting and all encompassing. It actually is, but shouldn’t be that way for long. If you focus on just that area of your life to the exclusion of everything else you will become bitter and resentful of your new habits. Take time to enjoy life, include friends and family in fun activities and make the experience fun. When you make fitness a priority and balance it with work, play and family it will be an awesome experience.

Evolve into the Program

A sensible plan will allow for your individual evolution. Forcing yourself to stay overly strict and in total compliance with every step will lead to frustration. A great weight loss plan will accommodate modifications but you must embrace this concept in order to stay in general compliance for the long term. Don’t be afraid to stray a little in order to stay the course.

night67202219409269765_KF888Et0_cIgnore Doubters

Many people will give you their opinion and offer unsolicited advice.  Stay the course, follow your intuition, and make your own common sense decisions. Lifestyle transformation is a very personal experience. It’s an educational journey that is yours alone, unique and exciting!

Eat the Frog

Don’t put off the difficult tasks, get them out of the way at the beginning of your journey. Do the calculations, do the food prep and do the work. Once you’ve tackled the less than glamorous side of transforming the rest of your journey can be enjoyable.

The Action Plan

You will never know how it’s done until you do it. You will never understand the rhythm of your weight loss until you start losing weight. It’s a challenge to know what to do and what plan to follow because of all the information available. The Action Plan is a reasonable starting point. When you follow it and get results you can begin to understand the need to tailor a program to your specific lifestyle; food preferences, training regime and exercise choices. You will discover your own personal success strategy. Give it a try! Read more about the plan here at The Action Plan.

untitled-16Hi, I’m Karen Pilote and I’m 54 years old. I work hard every day to stay fit and healthy, but not at the gym.

I work hard outside of the gym to keep a positive attitude because we all know how life can get you down! Don’t be deterred by the hard work it takes to stay motivated. Ultimately, being motivated makes the physical job much easier. Strive, every day, to stay connected to others who are successful or who share your journey. It truly is the single most important piece of the weight management puzzle.

Wishing you Unlimited Inner Strength! xo

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.

untitled-15-5

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

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

Stuck?

Get Unstuck

tara1It would be a small miracle to follow a weight loss program and progress smoothly, consistently and effortlessly. It would be fantastic to drop pound after pound, to see your body change, skin tighten, aches disappear and live happily ever after. It’s going to happen, although not as consistently as you might hope.  The fact of the matter is that weight loss is not predictable. You can always expect good results when you adhere to a realistic program, but your body will respond in its very own way, and in its own time. Expect plateaus going in and you will be less disappointed and frustrated along the way. Plan your training and nutrition properly at the outset and have a “plateau strategy” in place.

Have you hit a plateau? Are you totally frustrated because weight loss has stalled? If you have just begun the program, stay calm and stay the course. You will see the weight loss soon. There is a trick to losing weight with relative consistency.

Adaptation

Your body will adapt to newly imposed demands by getting stronger and smarter. It’s a built-in mechanism that should be viewed as a positive indicator that your training program is effective. Plateaus are a signal from your body indicating that you are on the right path. When you stall you’ve succeeded; you’ve taken your body to the next level and it’s time to implement “the next logical step.” Welcome a plateau, rest a time, revise your program and eating strategy.  It’s time for a change so plan and prepare for your next phase of training.

Time for Change

dostumblr_m1txnim7ta1r2dklqo1_500When your body has become accustomed to your exercise routine and you are not seeing results anymore you have to mix it up. With a good program, your body becomes stronger and it’s necessary to change the exercises, change the order of exercises, lift heavier weights, change the rep scheme, or take shorter rest periods. You have to change some component of the program to challenge the body further and continue the adaptation process.

Dieting is similar in that your body becomes accustomed to a certain amount of calories and adjusts your metabolism accordingly. Your body gets smarter and slows its metabolism in order to protect you from a perceived period of starvation. The rate at which the metabolism slows down will vary, but it is almost a guaranteed situation: when you diet for a long period of time the metabolic rate is going to decline.

By alternating the calories you consume, a technique called calorie cycling, you can keep your body guessing and burning calories. You may also choose to incorporate a CHEAT MEAL in an effort to “trick” your metabolism into speeding up again.

THE ACTION PLAN

rockthCA4JZ4IJTHE ACTION PLAN suggests that you begin your program by calculating the calories necessary maintain your current weight and consume that amount with clean foods. At this stage, you will find that weight loss is attainable simply by eliminating junk food and exercising at a moderate intensity and frequency. It is recommended that you maintain that calorie level for 2 weeks and then lower the food consumed by 200 calories.

At this time you will become familiar with your energy levels, the rate of weight loss and the time it takes for you to recover. If you find that weight loss is sluggish you may choose to reduce portions again by 200 calories for 2 weeks. But, if you have not hit a plateau, simply delay this step until a time that weight loss does slow and then try the calorie reduction.

The point is to simply pay attention to your body signals and feed it as much nutrient dense food as possible while continuing to lose weight. As you progress through The Action Plan training program, the workouts become more challenging and will require an adequate source of fuel. Eat to maintain a good fuel supply and you will feel energized for your workouts and you will lose weight!

Send Us a Smoke Signal

heartHow long have you been “stuck” at the same weight? What measures have you taken during that time to manage the situation? Did they work? Sometimes it takes a time of reflection and another viewpoint in order to see our own situation more clearly.  Clear your head of useless frustrations and get back to the one clear thought: I will be AM strong and healthy. Share your thoughts here and we can troubleshoot together! karen~

99 Problems & Belly Fat is One

Stress Fat

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

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

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

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

Who’s the Bad Guy?

cortisol16-dr%2520evil

Is Cortisol a Bad Guy?

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

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

Just the Facts

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

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

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

Stress is Important!

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

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

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

 

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

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

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

xokp~

.

THE ACTION PLAN

ohtumblr_m8cwglgYr21ryzzs2o1_500

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

Simple Fat Loss Over 40

yogatumblr_m7wfm5p37K1r1lasvo1_500

 

 

 

 

 

 

 

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

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

-Train for performance, not fat loss.

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

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

 Welcome Change

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

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

THE ACTION PLAN

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

bookphoto

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

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

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

How This Plan Works

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

The Exercises:

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

planMC 2planLunge Forward 2planHigh Pull RL 1

Walk Sessions:

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

planboard5photo

HIIT Sessions:

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

Interval Sessions:

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

planBONUSuntitled

Bonus Cardio and Core:

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

Nutrition:

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

Purchase THE ACTION PLAN today.

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

planfat30100_0898planuntitled-328karentraining2photo

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

Download and start today. Purchase link: The Action Plan

heartHave questions? No problem!

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

karen~

Purchase Link

dosimages

karenwordpressheader3.jpg

Get Started now! $10.00 OFF

Download the eBook: THE ACTION PLAN

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

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

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

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

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

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

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

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

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

~karen

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.