Top 10 Strength Training Products for Your Home Gym

Top 10 Strength Training Products for Your Home Gym

You don’t have to spend a fortune to get a great workout in. Below are 10 strength training essentials you can start with to build your at home gym.

TRX All In One Suspension Training System

Kettlebell training is not just a fad, but it is a real killer. There are various workouts to build and strengthen muscles, burn fat and build endurance. The kettlebell a very versatile and cheap weight lifting equipment.

TRX All In One Suspension Training System: Full Body Workouts for Home, Travel, and Outdoors | Includes Indoor & Outdoor Anchors, Workout Guide and Video Downloads

PRICE: $149.95 & FREE SHIPPING. Details

AmazonBasics Cast Iron Kettlebells

Kettlebell training is not just a fad, but it is a real killer. There are various workouts to build and strengthen muscles, burn fat and build endurance. The kettlebell a very versatile and cheap weight lifting equipment.

AmazonBasics Cast Iron Kettlebell 10 lbs for $16.99 – Free Shipping

 

It’s Not Just Your Body That Needs Attention

It’s Not Just Your Body That Needs Attention

This post may contain affiliate links, read my disclosure for more info. Purchasing from these links helps me create more epic blog content for you. Thank you for your support!

I love the ocean.

As a lifelong outdoor enthusiast my passion is to be in, on or under the water. The salty sea has a way of rejuvenating my psyche and putting my entire body back into balance. But all of those years of wind, waves and sweat have taken their toll on my skin and mostly my face. Quite frankly, my face has taken a beating. I’ve used sunblock of course but I still have accumulated sun damage, hyperpigmentation and dark spots. So, I decided to up my game in the anti-aging skin care arena and try some new products.

There are so many products to choose from though that I need to minimize my choices by having some personal product requirements. So, to reduce my product selection I decided on some major “must haves”. The first things I look for are products whose ingredients are ethically harvested, cruelty-free, and used and tested by dermatologists. Also they should NOT contain parabens, allergens or other potentially dangerous chemicals or microbes such as those plastic ocean polluting microbeads. I also love companies that stand behind their products with a no risk guarantee.

The Kanapa Skincare line from Xtend Life products includes all of these elements. Kanapa is a New Zealand Maori word which translates to “bright” or “glowing”, the perfect namesake for the Kanapa™ range.

Start with Cleansing

Most skin care routines, suggest that you first wash your face with a gentle cleanser. Cleansing is important for removing any skin care product or makeup that you’ve applied during the day. Cleansers also remove natural skin oils, pollutants, and bacteria that’s accumulated. Cleaning your face first means your skin care products will be able to enter your skin and work more effectively as well.

So I tried the Foaming Facial Cleanser from Kanapa which is made with manuka honey and kiwifruit from New Zealand. It has a sweet and silky consistency when applied to my skin and a fresh feeling after I wash it off. I use it in the shower as part of morning bathing ritual. Promo Code: FWOF10 – good for 10% off your order starts 8/6

Replenish your Skin

Next, I decided to add an exfoliant to replenish my skin. Our skin slows down replenishing itself as we age. Dead skin cells aren’t replaced by fresh cells as quickly, which means your skin starts to look dull and uneven. Exfoliants help get these dead cells off your skin. I avoid the physical exfoliants, such as sugar scrubs and cleansers with beads, because it makes your skin more susceptible to sagging. And instead I use the exfoliating Konjac sponge with activated charcoal.

Anti-aging Serums and Moisturizers

Even though up to 60% of the human adult body is water we still need to keep hydrated inside and out. Skin is our largest organ and adults carry around some 8 pounds (3.6 kilograms) and 22 square feet (2 square meters) of it.

Our skin protects us in many ways by acting as a waterproof, insulating shield, guarding the body against extremes of temperature, damaging sunlight, and harmful chemicals. It also exudes antibacterial substances that prevent infection and manufactures vitamin D for converting calcium into healthy bones.

Still as we age, we need higher concentration of anti-aging ingredients in our skin care regime. The best ones to look out for are vitamin A derivatives known as retinoids (retinol, tretinoin, and tazarotene) and vitamin C (L-ascorbic acid and magnesium ascorbyl phosphate). As well as increasing collagen in your skin, they also act as antioxidants to soak up the biological and environmental oxidative stress that builds up to cause aging. The Luminous Facial Serum from Kanapa has really provided me with that extra boost of hydration I needed, as well working to reduce my sun spots and rosacea. It’s lightly scented so see if you can try a sample before you buy.

I branched out and tried Luminous Day and Night Cream as well. Both are moisturizing creams that are very different from all the ones I’ve used until now. They are quickly absorbed into my face and are perfect for someone like me who is outside a lot. My skin doesn’t feel weighed down but smooth and a bit plumped up.

The feeling is not unlike a dip in the sea.

The Inspiring Story Of Serena Williams

The Inspiring Story Of Serena Williams

The Inspiring Story Of Serena Williams

When we write about success stories, the idea is typically to point to women over 40 who have overcome health obstacles or demonstrated outstanding fitness that the rest of us can be inspired by. This post is a little bit different, because tennis star Serena Williams is just 36 years old (though she’ll turn 37 just after this year’s U.S. Open in September). Nevertheless, Williams is a special case, not only because she’s still one of the most impressive athletes in the world at what, in tennis, is an advanced age – but also because she’s overcome some sensational obstacles in the last year to become an inspiration to women everywhere.

Actually, this story started about 18 months ago, at the 2017 Australian Open. There, Serena Williams was the favorite – as she always is when she’s healthy – and, sure enough, she stormed through the tournament and lifted the trophy at the end. We only found out later that this particular title for the all-time champion was different. She’d been pregnant during the tournament. That alone should be inspiration to women everywhere who might question how having children could affect their physical capabilities, or health in general.


Following her Australian Open triumph, Williams took time away from the sport, and she wound up having her baby during the 2017 U.S. Open in the fall. The immediate reaction from a tennis world and broader society that adores Williams was joy and celebration. And, inevitably, people began speculating as to how quickly Williams would make it back to the professional tour. The early rumor, and one that persisted, was that she was going to come back for the 2018 Australian Open, which would take place roughly four months after Williams gave birth.

Williams didn’t end up meeting that goal, and soon the world discovered why. As it turned out, the tennis star had not simply had her child in September – she’d nearly lost her life on multiple occasions. Beginning with an emergency c-section and culminating in a ruptured surgical site and life-threatening blood clots, Williams had a complicated delivery fraught with danger. Even more incredibly, Williams diagnosed the blood clots herself, having experienced a pulmonary embolism before and, this time, insisted to her doctors that it was happening again.

Ultimately, winning the 2017 Aussie Open pregnant and persevering through such a difficult process of childbirth is enough to make Williams even more of an inspiration to women everywhere. But what really makes her relevant here, from a fitness perspective, is how she wound up coming back. After playing in a couple of smaller tournaments to get her legs under her, Williams was seeded at Wimbledon in early July and made it all the way back to the final before falling to seasoned champion Angelique Kerber.

Now, as we approach the latter stages of the 2018 professional tennis calendar, previews for the U.S. Open are just beginning to trickle out, and they’re making note of Williams as a former champion and a contender this time around. Adding it all up, Serena Williams made it from an emergency c-section and pulmonary embolism, to the final hour of the most prestigious tennis tournament in the world, to likely U.S. Open favorite in a little less than a year’s time. And she did it in her 37th year.

Williams may not be in her 40s yet, and we might not know what she’s specifically done to be in physical condition to make this kind of a comeback. But the story should be an inspiration to all of us that, as cliché as it sounds, hard work and determination can lead to phenomenal fitness no matter what the obstacles may be. Being past what would conventionally be called your physical prime, having children, and even surviving life-altering complications don’t have to slow you down. It’s an incredibly empowering thought, and yet another extraordinary example Serena Williams has set for women everywhere.

 

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The Top 5 SuperFoods for Increased Energy & Total Health

The Top 5 SuperFoods for Increased Energy & Total Health

Stop taking petroleum-chemical-based vitamin and mineral supplements and start eating these super-concentrated, nutrient-rich foods.

What are “SuperFoods”?

SuperFoods have the ability to tremendously increase your energy levels, they boost the immune system, elevate serotonin levels, enhance sexuality, and promote the cleansing, and alkalizing of the body.

Superfoods correct our imbalances and bring us back in touch with our original diets.
These foods provide our vitamin and mineral requirements and exceed all our protein, essential fatty acids and our immune system requirements and much more.

SuperFoods can Reduce your Food Cravings and Your Weight

Consuming superfoods provides the pathway to Diet-Free, effortless weight loss, increased energy levels, and beautiful skin & nails. As you eat these foods, your cravings for junk foods and sweets will also subside. But don’t worry there are lots of SuperFood dessert recipes so that you never have to feel like you are being deprived.

#1 – Cacao (Raw Chocolate)

Cacao Nibs - Raw Chocolate - Fit Women Over 40

Cacao Nibs – Raw Chocolate

Cacao has the highest antioxidant levels (10%) of any food on the planet. RAW Chocolate is healthy if it is dark with no added dairy products, milk or refined sugar. When milk and sugar are added to the mix, the super antioxidants are cancelled out. Studies indicate that dairy products specifically block the absorption of all the great antioxidants in raw chocolate!

Cacao is a rich source of anandamide (the bliss chemical). Anandamide makes us feel euphoric and happy. Raw Chocolate balances brain chemistry, builds strong bones, has high magnesium levels which are great for the heart, is a natural aphrodisiac, elevates your mood and energy, and can slow your aging.

As we age, the level of neurotransmitters decreases, leading to physical rigidity, less creativity, less joy, and more aging. Cacao is a MAO inhibitor that allows more neurotransmitters to remain in the bloodstream, hence it slows your aging.


Goji Berries, a SupperFood

Goji Berries, a SuperFood

#2 – Goji Berries

Used in traditional Chinese medicine for over 5,000 years, goji berries are regarded
as a longevity, strength-building, high potency food source. Compared to blueberries, Goji berries contain twice the amount of antioxidants as blueberries, four times the amount in red raspberries, ten times compared to grapes. They are considered as the best nutritional fruit in the world. The berries are similar to olive oil with its unique ratio of omega oils 3,6 and 9 as well as essential fatty acids.
Gram for gram, goji berries pack more vitamin C than some oranges and more beta-carotene than carrots. This superfood contains 18 kinds of amino acids, all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients.


#3 Chia Seeds

Super Foods - Chia Seeds - Fit Women over 40

Super Foods – Chia Seeds

Chia seeds contain 16% protein, 38% fiber and 31% fat, most of which is the essential omega-3 fatty acid alpha-linolenic acid. These edible seeds also contain high amounts of calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Originally cultivated by the Aztecs and Mayans, their warriors would carry the seeds as their food source which have twice the protein of any other seed or grain. They also contain five times the calcium that milk has, as well as boron which is trace mineral that helps transfer calcium into your bones, omega 3 and omega 6 which are essential oils for the body.

When the seeds are dropped in water their shells open forming a gel that will absorb up to nine times its volume in water. This Chia Seed Gel is 90% soluble fiber, which helps keep your body hydrated and your digestive tract clear. The soluble fiber in the gel forms a wall between carbohydrates and the body, releasing them slowly into the body. This has been found to be very helpful for people who have trouble controlling their sugar levels like Diabetics.

The seeds won’t change the taste of food or drinks, but it increases the volume up to 75%. As the carbohydrates are released slowly you will get the feeling of being full, so many dieters use the seeds as a way to control their appetites.

Spirulina, the blue algae, super food - Fit Women Over 40

Spirulina, the blue algae, super food

#4 – Spirulina and Blue-Green Algae

Spirulina, a type of blue-green algae is a wild-grown superfood, that is rich in vegetable protein, (3~4 times higher than fish or beef ), vitamins, minerals, and carotenoids, antioxidants and high volumes of gamma-Linoleic acid (which can reduce cholesterol and prevent heart disease). With over 100 nutrients, and the world’s highest source of complete protein (65%), Spirulina is often described as the most complete food source in the world.

For centuries this algae has constituted a significant part of the diet of many South American & African communities. This food met all protein requirements for millions of people in Mexico for over 5,000 years.

NASA plans to grow Spirulina in it’s space station and some Japanese seniors have lived only on Spirulina and water for more than 20 years showing how good is Spirulina for the human body.

Spirulina is not a medicine, but when used as a supplementary food source, you can avoid nutrient deficiencies that will in turn give you a better chance of staying healthy and avoiding illnesses.

Eating too many animal proteins, such as beef, or pork leads to it being deposited in our body as fat. Too much fat may impact our heart and blood vessels and will cause high cholesterol levels.

A vegetable protein such as Spirulina is water soluble. If you eat too much vegetable protein, it is simply discharged by your system as waste and not stored as fat.

Spirulina is a “living food”. Use it daily to nourish and treat your skin inside and out. Add one teaspoon of Spirulina powder to your raw fruit smoothies.

Before enjoying your anti-aging healthy tonic drink, take out a couple of tablespoons and apply to your face. For best results leave on for 15-20 minutes. Then rinse off and tone and moisturize for a healthy glowing skin. Continue the treatment for three weeks and notice the difference in how you feel and look.

Raw Maca Powder - A Nutrient Rich SuperFood

Raw Maca Powder – A Nutrient Rich SuperFood

#5 – Maca

Maca is in the radish, broccoli, cauliflower brassica family and is also known as Peruvian ginseng. It’s the highest altitude crop in the world, grown high in the Andes Mountains in Peru for over 2,000 years. Indigenous Peruvians have been cultivating raw maca root powder and have understood its health properties long before the Western world discovered it.

This very unique oily root vegetable is a nutrient rich superfood that contains over 10% protein, 20 fatty acids, and 20 different amino acids, calcium, phosphorus, vitamin B12 and B1 & B2, vitamin C as well as many other vitamins and minerals. Maca is an adaptogen that is able to identify stress or weaknesses in our bodies endocrine system and then use healing properties to give you back your vitality and revive your system.

Raw Maca Powder contributes to our overall well-being and also contains over 55 different active phytochemicals and natural sterols. These phytochemicals are why people taking raw Maca Powder experience increased energy levels, happiness, improved libido and fertility as well as stamina.

It supports the body’s systems to reduce adrenal stress to bring our bodies back in to balance. Although maca is not a complete protein it is such a great source of hormone precursors and amino acids, that it provides many of the same effects created by a high-protein diet. Due to the high levels of naturally occurring plant sterols, It’s used by bodybuilders and athletes who want a natural alternative to anabolic steroids.

When you put this powder in to your body it works in tandem with the body’s natural rhythms to help rebuild weak immune systems, re-mineralize poorly nourished bodies, and increase energy and endurance. Maca Powder is a food and is safe to use on a regular, long-term basis. Add at least 1 tablespoon of maca root powder per day to smoothies, meals or even fruit juices to get best results. Maca Powder is non-toxic, non-addictive and has no documented side-effects.

How to Eat Superfoods

Superfoods should be consumed raw. 150 years of research has now demonstrated that living, raw food is superior in vitamin content, enzymes,co-enzymes, usable protein, usable minerals, glyconutrients, and many other elements of nutrition. Raw is how Nature provides us with food. Any superfood can be added into anyone’s diet. Simply discover what you like and eat them regularly.

500 reasons women over 40 lift weights

500 reasons women over 40 lift weights

The number one reason you lift weights or do strength training.

In Feb of 2018, we asked the Fit Women Over 40 Private Facebook Group  to tell us Who Are All These Phenomenal Women in our group. Over 500 of you responded and we want to share some of that inspiration with the group

 

What is the number one reason you lift weights or do strength training?

“I love how lifting weights make me feel. It literally makes my brain work more smoothly.”
“Love feeling and looking strong.”
“Want to be healthy, not become a burden as I grow older.”
“It’s not a proper workout without them.”
“For better quality of life and to be around longer for my kids. I’m an older mom.”
“It makes me feel good and gives me confidence that overflows into other areas of life.”
“To be strong and build lean muscle.”
“Because I look younger. Less wrinkles and my butt is perky.”
“To get fit, supplement my cardio routines (I was running lots, but not doing any strength training).”
“I want to be strong for the rest of my life! I am a nurse and see elderly people who can barely or maybe not even at all walk up stairs, only because they are so conditioned. I do NOT want to be that person!!”
“To be strong. To keep fit, maintain muscle mass and lose excess fat.”
“TO CREATE A STRONG BODY.”
“Because of the many benefits of weight training. Plus I love how it makes me feel. And look.”
“I love the fit, athletic look and love being strong.”
“First it was to stay fit but now I enjoy it. It’s “my” time and it empowers me and part of my life.”
“Because I love the way it makes me feel.”
“To gain more upper body strength.”
“Honestly…to look good…and to FEEL better physically. (not tired, no sore joints, etc.)”
“To stay healthy and strong. Look and feel better.”
“To not get the crazy (stress) out. ??”
“Lifting weights or strength training is the fountain of youth.”
“To improve strength, mobility and mental well being.”
“I like how it makes me feel strong physically and mentally.”
“Health and self confidence.”
“To stay strong and prevent injury and disease.”
“So I can get up off the toilet unassisted when I’m 80! Also my husband has a chronic debilitating condition & I have to do all the strength related stuff in our lives.”
“To help me have the energy required to keep up with my child!”
“To be stronger for everyday life.”
“Weight lifting is the fountain of youth, it keeps you healthy. I’m 48 been lifting for 20years. Love being strong!”
“Muscle definition.”
“At nearly 60 it’s “use it or lose it” and I don’t want to lose it”
“For my own health.”
“To keep muscle to burn more calories at rest and to help with bone loss as you age.”
“It has transformed me mentally and physically in ways I never thought possible.”
“It gives definition to my muscles and I’ve read that this helps building strong bones, which I definitely need now that I am in my 60’s!”
“Lose weight and body transformation.”
“I have scoliosis and I want to stay as pain free as possible and stay strong.”
“As a 61 year old I consider it important to keep fit and active and build lean muscle.”
“To slow down aging.”
“To be stronger both mentally and physically.”
“Gain muscle mass and increase strength.”
“Cardio is boring!!”
“To look good. To be stronger = independence.”
“To build muscle and loose fat. To complete a pull up and hopefully compete.”
“I was diagnosed with high blood pressure and that was my wake up call to change my lifestyle. I started eating healthier and lost 40 lbs. on my own with the support & help from my hubby. Once I lost the weight, then I started wanting building muscle. I have been strength training for 2 years, have built muscle and continue to want more muscle. I love this lifestyle and I will never go back!”
“Gain muscle to feel good and look better.”
“Because it almost eliminates my chronic joint pain.”
“It feels good. I like being strong, especially as I get older.”
“I’ve heard it’s good for you. I have always done cardio and last January incorporated weight training.”
“Noticeable results in physique and energy. Equally important is the therapeutic value to build mental strength and simultaneously relieve mental stress. Thanks for all the time you have put into this site. It is extremely encouraging!”
“I love it.”
“I haven’t started but I’m hoping it will help with energy levels and staying fit while aging.”
“Mindset. It makes me feel stronger not only physically but mentally to take on what ever gets put in my path.”
“It makes me feel strong.”
“I’m 50 and want to look fit.”
“I don’t yet, but my goal is to reshape my body. I have lost 62 pounds but still “soft”.”
“Because it makes me feel amazing!”
“I like the look of a toned body.”
“I love the feeling of focus and power.”
“Vanity. Health reasons. I’m going to get better with time!”
“Because I enjoy it and for my health.”
“Build muscle & transform body.”
“I am hooked! I love the changes I’ve seen and felt. I love feeling strong and healthy! I was overweight and had extremely high blood pressure and weight training and a healthy fit lifestyle has changed my life.”
“I look and feel better!”
“To build muscle.”
“To get strong and have a body I love and admire.”
“Weight loss/toning up from previous weight loss.”
“To stay mobile and active as I age. Health reasons!”
“To be strong in my own body.”
“To condition myself for success and to be the very best version of myself for me.”
“It makes me feel good emotionally and physically to lift. It’s been part of my lifestyle for 30 years.”
“Avoid aging body and menopausal weight gain.”
“I like having a buff bod!”
“To sculpt the body I want and feel good in.”
“Because I love feeling strong and it keeps me energized.”
“To feel fit in myself so that I have quality of life and can live life fully – even more so, the older I get!”
“Health – diabetic and the visceral fat percentage is way to high.”
“So when I’m 100 I can take care of myself! (And to look good – my husband appreciates my hard work in the gym.;)”
“I am driven to do it and it is good for me on every level: everything starts with health. its hard to not just say everything because it’s good for mood, stress reduction, brain health, memory, confidence, looks, agility, sexiness, youthfulness, and so many other functional things.”
“It feels like accomplishment, and i like working hard and letting my inner beast come out and be challenged!”
“Functionality and the freedom to be able to do the things I love.”
“Because it makes me feel stronger not only physically, but mentally and emotionally!”
“I’m no wimpy chick.”
“To feel confident and strong in my body.”
“I like feeling strong and I want to stay in shape so I can still swim in the ocean when I’m 80!”
“To fight aging ~ to Feel Good as well as look good to empower both my body and soul.”
“General health. I’m 56–we need muscle to help us not break. :-)”
“Being stronger makes me feel better, both inside and out.”
“Seeing how ‘old’ my mother looks and don’t want to be like that as I age.”
“To be healthy & strong to keep up with my family.”
“To feel good about myself. To feel strong and have longevity.”
“It makes me a better mommy.”
“Build muscle & strengthen bones.”
“It’s really for my health as I get older.”
“I’ve always said because I love it, it’s my passion and lifestyle – which is still very much true – but nowadays, I’ll add: to fight my autoimmune disease!”
“Just started = to get stronger.”
“To be strong and try to maintain a decent metabolism.”
“To stay physically active in my later years. I see my parents’ health issues and want to prevent that. Also, to be healthy enough to look after my parents as they age.”
“To be strong and have a kick ass body.”
“It is important as we age to maintain strength and bone density. I don’t want To become frail and incapable of everyday activities someday.”
“When you getting older you loose your muscles. I want to prevent it. And even more want to be stronger then I was then I was younger.”
“It’s something in my life that I can control.”
“Strength body transformation.”
“I feel amazing when I do. I love seeing muscles and being stronger. Just being able to do everyday tasks because I am stronger is my favorite.”
“To relieve mental stress.”
“I am at the peri menopause stage and weight/strength training has helped me a lot. I feel a lot stronger now.”
“I want to live a long and healthy life.”
“To look and feel good about myself! My mum died of HBP, both my young sisters are not very healthy and hate exercising..l do not want to be unhealthy or live without exercising.”
“One it challenges me and above all it keeps me healthy and looking awesome.”
“To build muscle and burn more calories.”
I”’m trying to increase my muscle mass.”
“It makes me feel good.”
“I’m insecure. Hate looking in a mirror.”
“To be the best I can be for me.”
“Look hot and feel confident.”
“I am 58 years old. I want my heart to be strong as well as my body. I lift because I love it and I want to see what I am made of because I am only 5’2 and small boned.”
“Keeps me fit and strong!”
“Because I found peace in it and fell in love with training feel like in my 49’s I finally found me.”
“I feel amazing on the inside and truly love it.”
“Stay strong and healthy! It makes me feel confident.”
“Because it’s something I enjoy and keeps me off medication.”
“Long term health and vitality.”
“A recent breast cancer scare was my motivation to lose weight and build strength incase I need further surgery.”
“To challenge myself.”
“To better me as I age!!!”
“To gain strength no muscle so I am not couch bound as I age.”
“Because cardio alone does not get me to my goals and I like to be strong.”
“It may “hurt” while I am doing it but, the results more than make up for it! Being healthy just makes me happy.”
“Prevent the aging process.”
“To keep my bones and body strong.”
“For ME”
“Stay mobile and active, carry my own bags and be able to lift my heavy carry on into the overhead compartment on a plane!”
“I was sick, I lost all strength and gained a lot of weight. I want to be strong and healthy now. It means the most to me!”
“My weight has always been up and down. When I see pictures of myself, I want to vomit because you can see my fat rolls and I want them gone. I want a body to be proud of and work hard for. I need to stay healthy for my family and show them that hard work does get you rewards.”

“To be a strong woman.”

“I don’t know, to be more bad ass and cause it’s fun”

“Because I like the way I feel when I’m strong.”

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