Archive for the ‘Fitness’ Category
Saturday, July 5th, 2008 |
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Are You Turning 40 and Looking for a Profound Life Change?
Have a great day!
Something happens right around the time you turn 40. Your body suddenly seems to change and you don’t feel as in control with your weight, health or energy. It’s as if everything starts to catch up with you or what used to work no longer does.
When I turned 42 that is just what happened to me. My diet no longer worked to keep the weight off, my lack of fitness meant I couldn’t get my baggage into the overhead bins and I was feeling more pain when I moved. Added to that, my stress was making me too sick to function. I felt like everything was out of control.
Not everyone turning 40 has this experience, but if my clients are any indication, most notice a shift and it worries them. No one wants to feel or look old and the good news is most of us do look 10 years younger than those at our age in previous generations. Yet many don’t feel so young and struggle with weight in ways they never did in the past. Women going through menopause have an even tougher time, not only with the extra roll around the middle, but with the stress of its symptoms.
I was fortunate and discovered a way to take back control, which changed my lifestyle, body and career. I learned what I needed to do to become fit after turning 10 and stay that way, and it wasn’t quite what I expected nor what I had ever done before. The answer wasn’t to do as much cardio as I could, follow restrictive diets or focus most of my time on strength training. That didn’t work, which might seem confusing. It seems to work for those who are younger. Yet overdoing anything or doing anything to an extreme after a certain age tends to backfire and take a toll on your body.
What works is a balanced approach to fitness that you can do consistently. The two key words here are balance and consistency. Consistency is what matters if you are going to succeed at getting and then staying fit, healthy and in control of your weight. Even if you are consistently just doing a little bit, you will be more successful than if you start and stop healthier habits and exercising. The most obvious reason is it’s difficult to restart again, which puts what you’ve accomplished at risk if you wait too long to get back to it.
There is another downside to yo-yoing back and forth that affects your body. It is well understood now that when you diet you lower your metabolism, which doesn’t bounce back when you stop dieting and resume eating more food. The more often you do this, the more depressed your metabolism gets. On the exercise front, there is now evidence that people who frequently stop and start exercising are gaining more weight when they return to inactivity than if they had remained inactive. In addition they have a harder time losing that weight after returning to their exercise routine. Why is not yet understood. That would explain a lot if it is true. It also reinforces the need to look at exercising, healthy eating, stress reduction and any other fitness change as a way of living and not as a program that has a goal and end date.
Which brings me to balance. Balance means many different things, but in the context of a healthy lifestyle it means all things in moderation and avoiding extremes in any one thing. When you are young you can get away with no sleep, occasional attempts at sports, yo-yo exercise, high intensity activities or being a weekend adventurer. In most cases after 40 your body can’t take that abuse and pushing yourself too hard leads to injury, chronic pain, stress and illness.
A balanced approach to fitness feels so good you’ll want to do it regularly. The emphasis is on variety, choosing things you enjoy, doing what feels good physically, stopping when you don’t feel well and stretching yourself a bit without overdoing it. The way to start is gradually, focusing on what you know you can do and building your confidence with each success, knowing you can do a little more. What I learned is the more did, the more I could do and the more I wanted to do to improve my fitness and health. I also learned that because it was balanced, I could easily integrate the changes into my lifestyle and stay consistent. That is how I have been able to stay fit beyond 40 these past seven years and it is proving to be the answer for many others. How can you begin to introduce a balanced approach into your lifestyle?
Alice Greene is president of Feel Your Personal Best, a healthy lifestyle coaching company located in Newburyport, MA. Contact her at agreene@feelyourpersonalbest.com or 978-465-3555 ext. 5.
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Friday, June 13th, 2008 |
When I was turning forty, I absolutely embraced the fact. I enjoyed a fabulous reunion to celebrate the occasion with two of the only people I ever cared about from high school and we stayed at the Ritz on a gorgeous beach, ate crab with salads, consumed mass quantities of alcohol and laughed until our abs ached.
I was READY to be proud of my four decades on the face of the earth as well as the way my face and body still made me proud. I gladly shared my age with anyone and almost joyously renewed my driver’s license to reflect my new standing as one of the, “40 is the new 30” crowd.
Within five months, I was on five prescriptions and fit to be tied. Why, I ask, if I am willing to embrace this new decade, to celebrate it even, am I to be punished with new and weird afflictions, weird bodily changes and an EXTRA FORTY POUNDS in two years? Not fair. Not fair at all. I gave up for a year or so and now that I’ve finally decided to fight the good fight, I also have to fight the damage accrued during my, “giving up,” stage.
My bestest friend has a pretty decent theory. She says that she spent most of her life wishing she was the size she was 5 years ago, wishing she had smaller thighs, a midsection that was a bit flatter, etc. Now, she says, she plans to embrace whatever she is because in five years she’ll be high-wishin’ she had it. I think she’s on to something. What I wouldn’t give for the days when I could pull anything over my slim hips and HATE IT just because. To have to buy larger sized swimsuits because of my long torso rather than look for larger sized swimsuits because that’s all I can wrestle with and they have friggin’ skirts. Notice there are no pictures on this blog? I keep telling myself it’s because I’m a technological newbie. Truth is, if I posted pictures, you’d expect to see me in there somewhere.
I plan to keep battling this war I hadn’t planned on and I’m willing to accept small victories. But I think I’m going to place most of my concentration on being glad for the forty pounds I’m trying to lose rather than the fifty I’ll need to lose next year. In other words, I’m going to enjoy this fat yet wrinkly sickly body. The hell!!??
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Friday, June 13th, 2008 |
Turning 40 brought its fair share of emotions. First the sense of disbelief.. Gosh really 40 ..how did that happen so quickly.. I dont feel like 40! Do I look 40, do I behave like a 40 year old..and so on and so on..
The next step was reflection.. remembering the years gone by, the adventures, the challenges and the ups and downs on the roller coaster ride of life. Taking a little mental check to see if I was satisfied with what my life amounted to til now…a great gift to myself.
It was a really enjoyable process, meandering through the endless field of memories cultivated from 40 years on our glorious planet. Many many forgotten faces, experiences, and feelings came back into the here and now…Very pleaseant.
A great trip down memory lane… and a wonderful way to begin creating a little blueprint for the next 40 years of fun. Seeing what still inspires you, what you would still like to do/achieve/try/create & experience
In a few days I am 41. I am feeling great. I bought a bicycle and am loving the expereince of scooting about the city. Its healthy and amazing fun discovering places you didnt know exist just a few mintues from your neighbourhood.
Ladies and gents .. get on your bikes.. it is a fabuous way to nuture vitality and wellbeing.
Until next time
mysticmiss
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Thursday, March 6th, 2008 |
By Megan Hazel
Turning 40 can be a powerful and transient event even though many women believe that everything starts to change or even fall apart at 40. This doesn’t have to be so! Women can stay strong and competitive, healthy and fit well over the age of 40. There may be some changes you need to make, but it is an important time for you to make these changes so that you can continue to stay in shape.
Some basic dietary changes can help you to supplement your workouts and keep you strong. Calcium, for example, has always been important in a woman’s diet, but it is critical to start supplementing calcium now if you haven’t already. Bone density begins to decline and if this gets really bad, it can lead to osteoporosis later in life. Ginseng is an herb that can help to give you energy when you start to feel fatigue, and some people swear it is what helps keep them young. Consuming a lot of fruits and vegetables is crucial to keeping yourself young. Not only is it very healthy for your body, it is quite beneficial for your skin as well. Natural foods, especially fruits and vegetables, are full of antioxidants, and these help keep free radicals from destroying that youthful appearance of your skin. Also good are salmon and other foods such as almonds, flax and fatty fish which provide a strong source of Omega 3 fatty acids. Again, this is good for your heart health but also for your radiant skin.
Staying in shape also means getting - or staying - physical, of course. You may discover aches and pains that you haven’t noticed prior to turning 40. It’s not because 40 is some magical age, but rather a useful timeline to gauge when women tend to start feeling less energetic, more rigid, or have tighter muscles than they used to. A fun and relaxing antidote to this is yoga. Yoga has been said to be the true fountain of youth! A good, long yoga session a few times a week or a simple practice of ten to twenty minutes daily can relax, tone and lengthen your muscles as well as your spirit. It also helps to de-stress your mind, which has been shown to have an effect on cortisol levels in the body. By reducing cortisol, you can help reduce the belly fat that may be more stubborn to remove these days. Any time of stress-relieving mechanism you use will help keep you young, but yoga is an especially good one.
If yoga isn’t really your speed, pick something that is. Maybe you enjoy spinning, or a step class or kickboxing. Whatever it is, don’t stop now just because you’ve reached that dreaded age. Keeping active now is just as important as it was when you were twenty, if not more so. If your aches and pains feel like they are preventing you from doing what you like to do best, it probably means you need to stretch more. Stretching can be a wonderful tool to keep you young and keep your muscles supple and strong. It can help prevent muscle tears and help you reach new levels of fitness by warming up the muscles and ligaments, but it can also just feel great after a nice, long bout of exercise. If you run or bike, be sure to stretch the calves and quadriceps muscles as well as the hamstrings. If you like to partake in a class at your gym and there is a lot of jumping involved, make sure to stretch the ankles as well. Simply adding ten or fifteen minutes of stretching to your daily routine can make you feel years younger if you are faithful about it.
Staying in shape doesn’t just mean looking good or staying in good shape on the outside. Once you reach the age of forty, keeping up with regular doctor appointments becomes more important than it was in days past. Make sure to get a mammogram and screen for early detection of breast cancer. Make an appointment with your general practitioner for a complete physical. Consult with a dermatologist, and keep regular full-body skin checkups once or twice a year, which can help screen out skin cancer and suspicious moles that may crop up. If you used to see the eye doctor once every couple of years, cut that in half and see him once annually. Unfortunately, the eyes are quick to deteriorate as you age, and you will want to keep up with these check-ups for safety reasons, to be able to keep reading, and to check for signs of glaucoma and other age-related diseases.
Nobody said getting older was fun, but it does not have to be painful. The age-old adage that an ounce of prevention is worth a pound of cure applies to the aging process very well, and if you take these measures you too can age gracefully.
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Sunday, March 2nd, 2008 |
Source: Oprah Magazine
Oprah.com — If there’s a magic pill for staying youthful, it may be one that’s hard to swallow: exercise. Daily doses have been proven to thwart a number of aging factors — stress, obesity, heart disease, diabetes — and the longer you’re physically active, the less you’ll notice getting older.
Weight training is good at any age.
The catch is that a 50-year-old’s body is not the same as a 20-year-old’s; you can’t push it the same way you once did, nor should you if you want to keep it in working-out order.
So listen to these coaches — they’re talking not just professionally but also firsthand — on how to remain fit, and proud of it.
There’s a big difference between how we should work out in our 20s and how we should work out when … we’re no longer 20.
The 40s
Rx: One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio 5 days a week (it’s more than in the 20s and 30s but with less impact and intensity). Take one day off.
This is the decade of the triple whammy: gravity, hormones, and yet more slowing of metabolism as lean muscle mass continues to decrease and body fat increases. Even women who don’t put on a pound may expand, according to Pamela Peeke, M.D., author of “Body for Life for Women.”
“After 40 and certainly after 50, virtually all women find that they gain fat more easily in the torso — below the bra, through the triceps area, on the back, and in the belly,” she says. “You’re not doing anything wrong; your body composition is changing.”
Cardio work at least three days a week is still important for keeping weight under control, but resistance training is crucial now. “Women should be doing more weight training — and really going for it,” says New York City based celebrity trainer Kacy Duke, who is in her 40s. “You have to find the time to do it consistently and train hard.” If you’re just starting, says Peeke, “you must learn proper form — take a class, get a trainer, make sure someone is there to correct you so you don’t get hurt. And add intensity.”
Certain body parts may call out for extra attention. “Pilates can help some with the midsection,” says fitness veteran Karen Voight, who teaches and writes a workout column for the “Los Angeles Times.”
To tone the back of the upper arm, she instructs, “get on all fours in a bent-knee push-up position, with fingers facing forward and hands directly under your shoulders. Make sure your elbows point backward when they bend, and lower only halfway, which works the muscle but avoids strain on the joints.”
Then there’s the butt. “For that,” says Voight, who is in her 40s, “I’d try squats with weights or stair-climbing.”
It’s also about enjoyment. “I find exercise that’s satisfying on a deeper level,” says Donna Richardson Joyner, 43, creator of the video “Sweating in the Spirit” and a recent appointee to the President’s Council on Physical Fitness and Sports. “It’s not just about moving my body — it’s about strengthening my mind and my spirit.”
By Carol Mithers from “O, The Oprah Magazine,” October 2006 E-mail to a friend
TM & © 2007 Harpo Productions, Inc. All Rights Reserved.
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Saturday, January 19th, 2008 |
I am 40 next year, which is a source of endless amusement to my Wife and some of my friends! One of whom said that I should be slowing down as I approach forty!
Why should I slow down due to some arbitrary calendar event? If I am injured, sore or fatigued, then I rest or adapt my training around that. If I use age as an excuse, then that will be an emotional excuse not to train and I will impose a self-limiting belief on my performance. I do need a bit more recovery between certain sessions than 10 years ago, and I have a few more injuries to deal with, but the intensity with which I train is as high as ever.
It is very important to continue strength training as you get older as found in this recent study on hip fractures in the elderly:
http://www.eurekalert.org/pub_releases/2008-01/bmj-rof011608.php
I am hopefully not quite at that stage just yet. The benefit of training younger athletes is that I compare myself to them, not my lazy age group. I can’t quite stand in front of a group of people and say do as I say, not as I do, and feel comfortable about it.
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Friday, January 18th, 2008 |
I’ve heard that turning 40 was a big deal. I didn’t really believe it. Every other birthday that I had was relatively uneventful. There were no notable changes in how I felt. This birthday for me was notably different. Literally from the day that I turned 40, parts of my body that never ached before do now. It’s not life altering, but it’s one of those “why is this hurting, I didn’t do anything to strain that part of my body the day before.” This really sucks!
The other thing that I noticed is the passage of time. I spoke to a colleague of mine that just had this eventful birthday as well. We lamented about how when we were in high school in class, time seemed to stand still. The best way I can describe the passage of time today is akin to a 2x speed on a DVD player. Sunday night comes, and I wonder where Friday night went. Even during the work week, Monday comes and then it is Thursday night. There is one universal that has been the case, though, for me since work life began: late Sunday night to Monday after work are without a doubt the worst 18-24 hours of the week.
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Sunday, January 13th, 2008 |
Here I am officially in my 40’s - albeit just a few hours into the new decade and I feel…. the same as I did yesterday. You hear how horrible these milestone birthdays can be when in reality the number is only an indication of how many years you have had to experience
relationships, life and yourself. It does not mean we are closer to the end nor does it say we are no longer able to enjoy our lives. Age is a state of mind and as long as you have been taking care of yourself through the years it is nothing more than that. We have no guarantee about how long we will be here but we do know how to live a healthier life in the event we make it to triple digits.
A life filled with good habits such as exercise and proper nutrition as well as abstaining from the harmful effects of smoking, excessive alcohol and stress gives us a better chance to slow down the clock and enjoy the years we are here. This year I turn 40 but I can honestly say I feel great; I have everything I could ask for - my health, a beautiful family, a job I love and peace. What else could I want for this milestone year - 40 years and going strong! May God grant me another 40 (at least).
Check out Christina’s LifeFitness Blog
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Sunday, December 16th, 2007 |
by Bev Sklar
Forty is the chronological marker of middle-age. Fifty may be considered the new 40 — and while it’s a terrific attitude in terms of staying fit — it is not the middle of an average lifespan. Only a rare few live to be 100.
Turning 40 is an important time to evaluate your fitness level. Perhaps you look and feel fantastic because you’ve stayed fit and eaten healthy through your 30s. But maybe you’re not looking and feeling so hot and it’s time to dig in and change those bad habits for good.
Don’t ignore 40 and wait until 50 when it comes to staying active. New research reveals maintaining good physical function past the age of 40 will help reduce the risk of stroke. People who scored in the top quartile on a physical function test (e.g., kneeling, bending, lifting, climbing stairs) after 40 garnered a 50 percent lower risk of stroke than participants with the lowest test scores. The results were independent of known risk factors for stroke.
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Friday, August 31st, 2007 |
Turning 40 may mean your youth is gone but it doesn’t mean that your youthful look has to go with it. Elle McPherson and Cindy Crawford are looking hotter than ever, and although you may not be a former model, there are some things you can do to help you stay looking vibrant as you age.
* Drink water: The more you keep your body hydrated the longer your skin will stay elastic and supple. Your inside will be happy as well and be less likely to hold on to water weight due to “water faminine” just like your body adjusts and slows down your metabolism for “calorie famine” when you severely cut back on eating.
* Create a support system of positive people: As you get older, life changes become far more stressful thus reeking havoc on your body and your appearance. Life is much easier and less lonely when you have a support system of really wonderful people who will back you up and remind you of your strength and lovability. Your support system will also help make you laugh which is something you need to do more of during those stressful life changes.
* Stay physically active: You don’t have to go to the gym more to stay fit after 40, you just need to keep moving and participate in activities that involve movement like dancing, kayaking, or dog walking. As we get older, we tend to sit more thus minimizing opportunities to burn calories and keep the muscles active. Joining activities that involve groups of people can also help you make new friends or make you feel like you belong to a group which leads to better overall happiness.
* Bask in the sun sparingly: If you’re over 40 and have a hot bod, by all means you should show it off at the beach or the pool, but do it sparingly. Basking in the sun for hours and days will only increase the rate at which your skin wrinkles, shows spots, and mature faster than your actual age.
* Stop taking yourself too seriously: Because we’re grown-ups now many of us feel the need to always act like a grown-up and be serious all the time. After all, we’re now parents, leaders, business people, and the “example to the younger ones,” so with all that seriousness you smile less and feel more stress. Phewy! You can be the adult and still radiate some kid-like vibrance. So much of your life is spent on the serious things going on that you forget to have fun and be playful along the way. When you lighten up, your whole glow lightens up too.
Posted by stephanie.quilao on Aug 30, 2007 in Skinny tips for everyday living
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Tuesday, June 26th, 2007 |
It’s hard to believe that you could be fitter in your 40s than in your 20s, but it’s true.
For some women, turning 40 is a milestone that causes them to take a long look in the mirror and realize they are at a fork in the road.
Choose the sedentary path and expect to lose more bone density, muscle, strength, balance and flexibility while gaining another 10 pounds in the next decade. Or step out of your comfort zone and onto the road to fitness.
Jill Gibson and Linda Simmons are two women who took the road less traveled.
While the women approached fitness in different ways, they reached their goals. And you can, too. But there’s a catch - you’ll have to work on it for the rest of your life.
It can be done “When I turned 40, I just realized that if I wanted to maintain a certain health condition, it was no longer going to be bestowed upon me; I’d have to work for it,” said Gibson, 47.
“I wasn’t happy with the way my stomach and arms looked. I didn’t like the sagging of the skin. You could grab it. My belly had expanded and contracted over the years, and I wasn’t sure how to get rid of it.”
On the plus side, Gibson’s three children were adults by then. “I was able to refocus a lot of energy on myself,” she said.She started with a stability ball and a few exercises demonstrated by her daughters, and worked on it every day for 45 minutes. Within a few months, she joined a health club and received weight-training instruction from her athletic daughters.
Turning 40 was also a landmark for Simmons.
On her 40th birthday, she asked her family to hire a personal trainer for her.
“I had been going to Jazzercise and raising three kids, and I was intimidated by the weight room,” Simmons said.
After several sessions, the trainer suggested Simmons teach group fitness. She was surprised, but took her trainer up on the offer and, within a year, was teaching step aerobics.
Now Simmons teaches step aerobics, dance, aqua, spinning, yoga, kickboxing and Pilates for Pima Community College and Tucson Parks and Recreation. She also has a personal training business at Desert Sports and Fitness.
Give yourself time
One thing to remember is that you didn’t put on weight or lose your shape overnight. You must give yourself ample time to reach your goals.
Even if it takes months or years, you have to ask yourself whether you would rather be fitter or in the same place you are now.
Gibson felt better almost immediately after starting exercising and had more energy. “But it was probably six to eight months before I looked in the mirror and said, ‘Wow, I actually like what I see.
Now, seven years and countless crunches later, Gibson is comfortable with her body.
“I went from a size 10 to a size 4, and I’m comfortable in a bathing suit,” she said, adding her arms don’t jiggle and she can do 200 crunches per session.
While her schedule fluctuates weekly, Gibson is diligent about getting daily exercise.
“I’m not superscheduled about it; I just make sure I get something in every day.”
At 48, Simmons began doing natural bodybuilding competitions with the International Natural Bodybuilding Association, which focuses on natural drug-free body building.
Now 53, she is vying for a spot on Team USA to compete in Greece.
“I recently competed this year in March and April here in Tucson and placed in the top three. Generally, I have come in second place, but I usually lose to 20- and 30-year-olds, which is great,” Simmons said.
Habits for life
A couple of things that lead to success are diligence and discipline.
“In your 20s, you can get by with not being diligent and eating junk and it not end up on your rear end,” Simmons said.
But that’s not the case in your 40s.
“My advice to people is to eat as close to the ground as possible,” Simmons said. “Food that’s in its whole natural state is better for you. Anything that comes in a package, box or cellophane, you don’t want.”
Though she eats nutritiously, Gibson said she’s not a fanatic about her diet.
“I don’t eat fast food, I don’t drink soda and I do try to stay away from empty calories. I eat a lot of wholesome food,” she said.
She does drink coffee - understandable, considering she’s a manager at Starbucks.
“I also don’t focus on weight. I think scales are negative reinforcement. I focus more on how my clothes fit and how I feel,” she said.
The fear of starting a new program is the thing Simmons says she hears most from mature women, especially those with medical conditions.
“They are scared about their health and about changing what they are doing,” she said.
But proper exercise and nutrition helps, rather than hurts, the body.
“In general, anybody at any age can get fitter,” said Tim Lohman, director of the Center for Physical Activity and Nutrition at the University of Arizona.
“You may have to work hard and, yes, there will be some aches and pains, but you are still young enough as a woman to be able to adapt well.”
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Thursday, March 29th, 2007 |
This is it…the magical year - I’m turning 40 this fall. I’m starting to see it and maybe you are too. The Middle Age Spread!
Is this just a fact of life? I have many friends over 40 who tell me that it really is a turning point in your life emotionally AND physically. Is this something that I can fight? Are exercise and diet enough to ward off this impending doom? According to weight loss experts, it’s all in the metabolism. When you hit middle age (somewhere in the 40 range), your metabolism changes. Your body somehow puts on the brakes.
There is hope, though. Here are some tips that can help speed up your metabolism when you reach that magical age 
Exercise
The main ingredient in increasing your metabolic rate is to increase muscle mass (which burns more calories) and, at the same time, reduces your body fat. This is not to say you should pump up your muscles to such an extent that you redefine your body image; but it is a well known fact that without exercise, you lose muscle not fat. Therefore, if you wish to avoid the middle age spread, begin an exercise program which is appropriate for you. Try walking 20 minutes a day, and work up to a mile or more. If you enjoy swimming, this is another very healthy exercise which can shed those pounds. More importantly, these exercises speed up your metabolism which yield a higher rate of return. In other words, more calories will be expended after your exercise routine is finished.
Diet
Perhaps the most important key to keeping your metabolism at a higher rate is to eat low-fat foods. Combined with strong doses of protein such as fish, and leafy green vegetables, a healthy and balanced diet has proven to be the best method in which you can burn fat and gain additional energy. Leans meats, chicken and low-fat dairy products can be very beneficial in burning calories. While it is true that not everyone’s metabolism is the same, it is also true you can maintain the same metabolic rate in middle age as you did in your early adult years. A proper diet is the key.
Emotional Well-Being
Try to remain stress-free. Yoga can be a great stress reducer! It will not only improve your emotional state, but your physical being as well. We all tend to eat when stressed or depressed - that’s where the term “comfort food” came from. Maintaining a balance within will deter you from eating and snacking unnecessarily.
While fighting the middle age spread may sound difficult to achieve, it doesn’t have to be. If you exercise, enhance your diet with nutritional fat burning calories, try to keep your stress level to a minimum, you can be feeling lean and mean just like you did in your twenties!
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