How Much Should A Baby Weight At 5 Weeks Old The 5 Biggest Barriers to Fitness Over 40 – How to Get Your Groove Back!

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The 5 Biggest Barriers to Fitness Over 40 – How to Get Your Groove Back!

What does an experienced woman do? Time. Like a good wine, she is complex. Full of surprises. Life experience has taught her that she is not defined by her chronological age. If you are an experienced woman, you know that your health is your most valuable asset. You know that the best gift you can give to the world is a healthy YOU – physically, mentally and emotionally.

But if you’re over 40, and especially if you’re over 45, you’ve probably realized that staying fit and healthy isn’t the same game you played in your 20s and 30s. Maybe you can’t lose weight as easily as you once did. The same training does not produce the same results. Every woman over 40 knows that feeling of frustration when she’s put on a few extra pounds, or not being able to exercise as intensely as she once did. A busy lifestyle makes healthy eating and exercise even more challenging. While we are not all the same and every woman has different needs and issues related to their personal health – every woman needs to exercise and embrace healthy eating habits. I’ve identified 5 of the biggest barriers to staying fit after 40 – and how you can overcome them. I want you to challenge your beliefs about eating, exercising and how you look. Learn your individual “factory settings” and how you can naturally and intuitively stay fit and healthy. Staying fit isn’t about feeling bad. It’s about feeling strong.

And have fun – not stressing over every forkful of food or every minute on the treadmill. Remember, you become what you believe! Be the beautiful, tanned woman that you are – it’s the spice that makes the dish!

Barrier 1: The cookie cutter syndrome

Your body has specific factory settings that are unique to you. What you may not know is that your body naturally wants to take you to your optimal weight (not Jessica Alba’s or Angelina Jolie’s) as long as you don’t fight it. You just need to get to know yourself and stop using cookie cutter diets and exercise programs that don’t meet YOUR special needs! Yes, it can be more difficult to lose or maintain your weight once you enter your forties and fifties, but once you understand how your individual body works, you can achieve results faster and maintain them more easily.

You’ll look good and feel even better. Take off your clothes and take a good look at yourself in the mirror. Like a lobster that sheds its old shell and grows new shells throughout its lifetime, you have the power to shed old images of your body and embrace who you are right now—without beating yourself up about it. Start paying attention to your body. Follow its wisdom. You are not doomed either to be overweight or to be on a perpetual diet. Once you accept the body you were born with, you can return to your unique, normal weight—as nature intended. What I am vehemently against is the endless pressure to be THIN. That’s a big part of the problem. Data from some treatment centers show a steady increase in eating disorders in women over 40. We are all different. Some bodies are meant to be soft and curvy. Others are naturally sharp and angular. That’s the beauty of diversity. Accepting and loving your body’s unique beauty will set you free and give you confidence and power!

Barrier 2: Take care of your metabolism

Nutrition is essential for metabolism. Everyone knows the word “metabolism”, but not many people know what it means. You probably know someone who can eat anything they want and not gain weight. Well, if you think that some people are just born with a robust metabolism….that’s a myth!

The truth is, you are not a victim of your metabolism – you are creates of your metabolism. There is no mystery. Food is simply energy. Your body requires energy to function. Food in the form of protein, carbohydrates and fat are your main sources of energy (calories). Take more energy than you need from any of these and your body will store it as fat. So fat loss is about energy balance. Simple, right? You need to eat smarter, not less. When you restrict calories below the minimum amount of energy required to feed your nervous system, your body thinks it is starving. When this happens, not only does your body burn muscle for fuel, but while doing so, your body actually slows down your metabolism.

When you lose muscle, you lower your metabolism. Lose the mindset: “eat less, weigh less.” Restricting your calories will guarantee you a slower metabolism. The act of HEALTHY eating – causing your body to process the supporting foods frequently – guarantees a faster metabolism. A faster metabolism means your body becomes a fat burning machine.

Barrier 3: Diet addiction Diets don’t work.

The health and fitness industry is betting that you either don’t know this or don’t want to believe it. But if you’ve tried to lose weight on any kind of fad diet in the past and you’ve gained the weight back and then some, you know what I mean. I know, you’re probably thinking that you have to diet forever to have any kind of permanent weight loss. But nothing could be further from the truth. With rare exceptions, most people were born into normal weight bodies. But then we learned to diet instead of eating intuitively. Dieting causes the body to go into survival mode, i.e. hunger. Dieting signals deprivation to your body and sets off a biological drive to prepare the body to maximize food intake and minimize energy burned to save itself. Making the best food choices is your secret weapon in the pursuit of over 40 fitness. Eating supportively will help you increase your metabolism, burn more fat and dramatically increase your energy. The goal here is to be FIT and HEALTHY and look good for YOUR body type.

Believe it or not, good nutrition is so powerful! And you can change your eating habits (or lack of eating) bit by bit. Aim for at least one healthy choice each day and more supportive than the day before. Go for 2-3 improvements every week. Making these small nutritional changes will quickly add up amazing results as you gain control over your metabolism.

Barrier 4: Ignore Fab 4

There are 4 essential components of fitness. If you want to get in shape and avoid injury, you need some variation of all of them. Many clients complain that they take time to stretch or just want to do cardio without weight training or weight training without cardio. You need them ALL. So here comes the apology. “My life is chaotic enough right now! I don’t have time!” Well, you don’t need a lot of time – but you do need some. And if living a healthy lifestyle is important to you, you will have to commit. But the more you do it, the more you want to do it. So what are they? Cardio training increases your metabolism, so you burn energy at a higher rate than if you didn’t exercise. It reduces your appetite by turning on your sympathetic nervous system. This activates your “fight or flight” response. What does it mean? Try this:

The next time you feel a nudge, go for a brisk walk or jog. Notice how you feel after your workout. Your hunger will decrease or completely disappear. Cardiovascular training, resistance training and flexibility exercises will help you lose extra weight that stresses your joints. You strengthen the joints and lengthen the muscles, which reduces your risk of injury in your daily activities.

Barrier 5: Leave your goals to chance

As a personal trainer, I see many clients who grab their weights and lace up their running shoes before they know exactly what it is they want to achieve. My advice to them and to you is – Leave nothing to chance. Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you will do what it takes to get it. Check your expectations first. Are your goals reasonable? While it would be nice to lose 20 pounds in 7 days, there is no surefire way to make it happen. Unrealistic expectations undermine your efforts and make it difficult to stay on track. Look beyond the obvious. Set goals that can be measured with something other than a bathroom scale – like lowering your blood pressure by 10 points or increasing the distance you can walk or jog. When it comes to exercise, the most common excuse cards that are played are the queen of “not enough time” and the ace of “not practical.” You will always be busy. And it’s much easier to sit with a glass of wine or a bowl of ice cream than to jog to the corner or do crunches on a stability ball. But the truth is – they are not valid excuses. You don’t have to go to the gym and you can spend 30 minutes a day to exercise. For years, I worked out either first thing in the morning before work or at night after the kids went to bed, with nothing but a few exercise videos, a pair of dumbbells, and an exercise bench I bought at Goodwill for $5.

Start right where you are. If you don’t (or can’t) make time to do this FOR YOU, maybe the problem isn’t the fact that you’re in a pinch. Maybe your life has gotten too out of control and the issue is now taking priority. Your health and well-being should be at the top of the list! You can get started with minimal equipment and space. It’s easy and cheap! The best advice I can give you is JUST GET STARTED. Start moving. Fidget! Have you ever noticed those slim, hummingbird-type people? Well, studies show that it’s not some mysterious food substance, cell, or hormone that makes these people burn fat like an iron skillet—it’s movement. Of course, it’s not THAT simple, but it’s true that the more you move, in very subtle ways, the more calories your body will burn throughout the day. And it will have more than subtle positive effects!

  1. Balance and flexibility
  2. Muscle strength and endurance
  3. Body composition
  4. Aerobic capacity

Your body composition changes as you age. Weight gain after 40 and especially after 50 years is very common. The most dangerous type is around the midsection because of its proximity to your organs, so it’s the biggest risk for heart disease. The good news is that the combination of cardio, strength training and flexibility exercises means that a healthy body composition will take care of itself! We lose an average of 5% of muscle mass every ten years after the age of 35 – if we do nothing about it. A side effect of this is weight gain. If you’re not intentionally rebuilding muscle through exercise, and you’re eating the same amount of food (or more) that you ate in your 30s – you’re going to win. Muscle gives us the metabolic ability to burn calories EVERY time we move – whether we are active or at rest. Muscles are constantly eating calories, even when you’re lying on the couch with the remote control in hand.

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