Sprint Canoe Racing Legend Pam Boteler

Sprint Canoe Racing Legend Pam Boteler

Photo by Brian K. Donnelly

 

Boteler is the top American woman in sprint canoeing, a high-intensity flatwater sport that’s a growing craze among women at boating clubs across the United States. Competitors kneel in sleek carbon-fiber boats and paddle furiously on one side for up to 1,000 meters.

Sprint/flatwater canoe (also known as “high-kneel) is currently an Olympic event for men and women. Canoeing is the companion discipline to kayaking (an Olympic event for men and women). Canoe/Kayak is one of the oldest Olympic sports and one of the most difficult, as it is a classic test combining speed, power, endurance, and balance.

Pam is over 40 and still competes regularly against “kids 18-23,” she still wins. Recently, with her canoe partner (30, with two kids and another on the way) she won 3 bronze medals at the Pan American Championships in Mexico City ( at altitude), setting a new American record in the C2 200m event (2 person canoe).

They also set a new 500m record at the national championships in August in Oklahoma City, winning 3 gold medals. They finished 4th at the World Championships in Poznan, Poland, in August.

She writes: “Thank you – for featuring me. Your blog is fantastic and inspiring (excellent outrigger photo!). I look forward to reading about amazing women over 40, 50, and 60 from your site. Thank you for what you are doing for so many women. Life certainly begins in many ways after 40. “
Pam Boteler

Your Heart is the Most Amazing Muscle in Your Body

Your Heart is the Most Amazing Muscle in Your Body

Did you know that your heart beats about 40 million times a year?

Think about that. By the time you are 70, your heart will beat approximately 2.5 billion times. Keeping our heart healthy as we age is key to aging well. Considering that Cardiovascular disease is one of the top 3 causes of death, we need to work harder to stay heart healthy.   

 

 

 

Here are some stunning Heart Health Information and Statistics:

• Nearly half of US adults have some form of cardiovascular disease.
On average, someone dies of cardiovascular disease every 38 seconds. This is roughly 2,303 deaths from cardiovascular disease every day.
• Cardiovascular disease is responsible for roughly 1 in 3 deaths.
• Cardiovascular diseases claim more lives each year than all forms of cancer and Chronic Lower Respiratory Disease combined.
Nearly 30% of adults do not engage in leisure-time physical activity.
• More than a third of adults in the US are obese.

This post was sponsored by Let’s Be Well. All opinions are from the Staff at Fit Women Over 40.

NEW PRODUCT REVIEW:

The Let’s Be Well Healthy Heart Box

AARP has teamed up with the American Heart Association (AHA) to bring you The “Let’s Be Well” Starter Box [ $29.99 ].

I was pleasantly surprised when I opened the Let’s Be Well Box I received to see how beautifully designed it is.

It contains five lifestyle products, some resources and a fun cookbook that feel like a good array of products and information to help us all be more aware of heart disease and how to keep healthier.

The Let’s Be Well Healthy Heart Box can empower those who are newly diagnosed with a heart condition (i.e. high blood pressure, high cholesterol, etc) to take care of themselves on their own terms and it focuses on five key areas:

1. Eat Better

2. Relieve Stress

3. Be Active

4. Manage BP

5. General Heart Health Education

The Let’s Be Well Healthy Heart Box Contains:

1. Eat Better – Cooking in color Cookbook. Life Is Why. Adding Color Is How. This cookbook is full of fun, heart-healthy recipes, with insight into the proven technique of cooking with color!

2. Relieve Stress – Lavender Eye Mask  Get deeper relaxation and into your meditation with the Gaiam Relax Restorative Eye Pillow. This soft and soothing satin-covered eye pillow has a lavender scented fill that provides natural calming aromatherapy to help relieve tension and stress. The ideal tool for relaxation, meditation, and yoga.

3. Be Active – Walking Weights  Add light resistance to your workout with these Walking Weights. The sand-filled weights come in a 2lb set that are soft and moldable for a secure hold.

4. General Heart Health Education – Let’s Be Well Content Booklet and Journal, Grocery Store Map. Our Let’s Be Well journal brings two great benefits in one! Comprehensive, yet easy-to-understand content, plus a thoughtfully designed daily journal. The book is designed using simple prompts to inspire you or offer you an idea of what to write about.

The Grocery Store Map is your guide to navigating the grocery store, efficiently and effectively, with insights and tips to make healthier choices in every aisle.

The Let’s Be Well Healthy Heart Box will provide you practical and simple tools to manage your heart health delivered directly to your doorstep.

The Cooking in Color Cookbook

The Cooking in Color Cookbook can help people find ways to incorporate more fruits and vegetables into their diets.

1. Eating a healthy diet rich in fruits and vegetables is directly linked to a longer, healthier life.
2. Eating more fruits and vegetables offers a variety of health benefits, improves your quality of life and lowers your risk for heart disease and stroke.

3. Most people don’t eat enough fruits and vegetables. Only about 1 in 10 U.S. adults eat the recommended daily amounts. On any given day, 27% of 2 and 3-year-olds do not eat a vegetable and among those who do, fried potatoes are the most common.

4. Just 2.5 cups of fruits and vegetables daily could reduce the risk of heart attack and stroke.

5. If Americans ate just one more serving of fruits or vegetables per day, this would save more than 30,000 lives and $5 billion in medical costs each year, according to one estimate.

5 Reasons to eat more fruits and vegetables

1. Full of the good – Fruits and vegetables provide many beneficial nutrients, including vitamins, minerals, healthy fats, protein, calcium, fiber, antioxidants and phytonutrients. Add fruits and veggies to meals and snacks for a nutritional power boost.
2. Free of the bad – Fruits and vegetables typically contain no trans-fat, low saturated fat and very little or no sodium. The natural sugars they contain don’t affect your health the same way added sugars do, especially if you eat the whole fruit or vegetable and not just the juice.
3. Won’t weigh you down – Fruits and vegetables tend to be low in calories, so they can help you manage your weight while still filling you up, thanks to the fiber and water they contain. Replacing higher-calorie foods with fruits and vegetables is an easy first step to a healthier eating plan.
4. Super flexible superfoods – All forms of fruits and vegetables – fresh, frozen, canned, dried and 100% juice – can be part of a healthy diet. They can be eaten raw or cooked, whole or chopped, organic or not, and alone or in combination with other foods. They are among the most versatile, convenient and affordable foods you can eat.
5. A whole-body health boost – A healthy eating plan rich in fruits and vegetables can help lower your risk of many serious and chronic health conditions, including heart disease, stroke, obesity, high blood pressure, high blood cholesterol, diabetes, kidney disease, osteoporosis and some types of cancer. They’re also essential to many daily functions of a healthy body.

The Walking Weights can help people get the most out of their workout.

1. Being physically active improves length and quality of life.
2. About one in three adults participate in no leisure time physical activity at all.
3. Getting recommended amounts of physical activity (at least 150 minutes of moderate-to-vigorous activity, 75 minutes of vigorous activity, or a combination of those activities per week) is linked to lower risk of diseases, stronger bones and muscles.
4. Adults who are active typically pay less in healthcare than those who are inactive. One study estimated physical inactivity accounts for up to 3% of total direct health expenses in the United States.
5. According to one study, just 25 minutes of brisk walking a day can add up to seven more years of life expectancy. Regular exercise reduces the health effects of aging and increases the average lifespan.

Why walking is the most popular form of exercise:

1. For every hour of brisk walking, life expectancy for some people may increase by two hours.
2. Research has shown that walking at a lively pace at least 150 minutes a week can help people:
a. Think better, feel better and sleep better.
b. Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
c. Improve your blood pressure, blood sugar and blood cholesterol levels.
d. Increase your energy and stamina.
e. Improve your mental and emotional well-being and and reduce risk of depression.
f. Improve memory and reduce your risk of dementia.
g. Boost bone strength and reduce your risk of osteoporosis.
h. Prevent weight gain.
3. If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal. And it’s easy to fit in a few minutes of walking a several times a day.

The Lavender Eye Mask

The Lavender Eye Mask can help people get a good night’s sleep, which can impact one’s overall health.
1. Short sleep duration and sleep disorders are associated with negative health factors and cardiovascular risk.
2. Seven to nine hours of sleep per night for adults is generally recommended to promote optimal health.
3. Stress is often an underlying factor contributing to unhealthy habits. According to a 2012 report from the American Psychological Association, 39% of Americans reported eating unhealthy foods or eating too much to deal with stress, and another 13 percent of Americans report drinking alcohol to manage stress.
4. Getting the recommended amount of physical activity can help improve mental health, cognitive function and lower the risk of depression.

Order Your Healthy Heart Box Today

Workout gear designed for women who take their strength training seriously.

Workout gear designed for women who take their strength training seriously.

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!

Introducing women’s fitness gear from Born Tough

We understand the necessities of a woman when it comes to working out. With that being said, please look through all of our women’s Born Tough apparel and find what best suits you.

We know how much commitment, self-control, and dedication goes into your strenuous workouts, so we took that into consideration when we developed our special and exclusive fitness apparel for all global athletes.

Whether you are a weightlifter, cyclist, runner, professional mixed martial artist, or just someone looking to get in shape, Born Tough has spiffy, reasonably priced fitness apparel for everyone!

Born Tough Women Contoured Tracksuit Hoodie Black

 

Part of our Contoured Women’s Track Line, the Track Hoodie is made specifically to cater to a woman’s physique. The fashionable hoodie which is designed with cardio, as well as strength training in mind, is as suited for the outdoors as it is for the gym. With attenuated fit and accentuated seams, we assure you that this will be one of the best looking workout apparel items in your closet.

PRICE: $39.00

 

The bottom half of our Contoured Women’s Track Line, the Gym Workout track Pants for women are made from our signature blend of soft yet flexible SWIFT fabric. With a tapered fit, an elastic side pocket and seams that cater for two-dimensional elasticity, these fashionable track pants (along with our Track Hoodie) are essential for any working out woman.

PRICE: $39.00

Born Tough Women Contoured Tracksuit Bottom Ash Brown

 

Born Tough Women Limitless Sheer Muscle Tank Top Pink

 
 

The limitless sheer muscle tank is a comfortable piece of athletic wear you definitely want in your collection. Its design and material were specifically crafted for the female body. Extended hems and side seams were added for maximum comfort and flexibility. This lightweight, elastic product is not only form-fitting and a perfect fit for your body, it is also great at enduring long workouts.

PRICE: $24.00 

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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.

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.

You may be throwing your money away for a gym membership that goes unused.

In USA Today, their research shows that 67 percent of gym memberships go unused. Putting that $60/month on average that people pay towards your home gym may be the best investment.

Create a workout space in your home that suits your unique needs. Below are 10 strength training essentials you can start with to build your at home gym, including a bosu ball, speed rope and weighted walking vest. Important gear to help you reach your goals.

TRX All In One Suspension Training System

Hands down this is my favorite piece of workout at home equipment. It is so versatile and there numerous ways to make these full body movements into a fantastic quick high intensity workout. It’s easy to increase the resistance as you get into better shape, so it’s great for beginners and hard core fitness buffs.

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

TriggerPoint Grid Foam Roller with Free Online Instructional Videos

TriggerPoint GRID foam rollers feature a patented design that offers a multi-density exterior constructed over a rigid, hollow core for superior effectiveness and durability. The GRID’s sturdy construction withstands repeated use while maintaining shape and integrity. Unlike traditional foam rollers, the distinctive, multi-dimensional surface of the GRID replicates the feeling of a massage therapist’s hands to help channel blood, improve oxygen flow, and heal tissue. TriggerPoint GRID Foam Rollers can prepare the body for peak performance by helping users recover from injuries, relieving muscle and joint pain, and improving circulation, flexibility, balance and mobility.

TriggerPoint Grid Foam Roller – PINK for $34.99 – Free Shipping

 

Empower Weighted Vest for Women

Weight Vest for Running, Workout, Crossfit, Cardio, Walking, 4lb or 8lb

  • HANDS-FREE RESISTANCE: Women’s weighted vest adds hands-free resistance to physical activities, including walking, running, CrossFit training, gardening, and housework
  • MADE FOR WOMEN: Contoured x-shaped silhouette designed specifically to fit a woman’s figure; sand sewn into weighted vest to evenly distribute weight
  • COMFORTABLE DESIGN: Soft, stretchy Lycra spandex weighted workout vest with adjustable side straps fits waist sizes from 24 to 48 inches

Empower Weighted Vest for Women 8lbs for $25.69 – Free Shipping

Bosu Balance Trainer, 65cm

Bosu Balance Trainer is known industry-wide as a versatile fitness device that delivers killer cardio workouts, builds strength, improves balance and flexibility, and fine-tunes sport skills. It consists of an inflated rubber dome attached to a rigid platform.

The Bosu name is an acronym for Both Sides Utilized which refers to its versatility as a training device. Using the Bosu Balance Trainer dome side up provides an ever-changing, unstable, dynamic surface while the device itself remains stable. This element of instability is what creates the added challenge during exercises and is what makes Bosu so effective, and fun, as a fitness device. Flip the Bosu over and use dome side down to discover even more exercises.

Bosu Balance Trainer for $99.99 – Free Shipping

 

BalanceFrom GoFit All-Purpose Dumbbells

32-Pound Set with Stand

Training with dumbbells allows you to select resistance training exercises based on their similarity to actual movements that occurs during sports. Dumbbells require more balance than training with barbells or machines, and balance is crucial for optimal performance.

Dumbbells also require more muscular control than barbells, thus enhancing kinesthetic awareness. The best part of training with dumbbells is it allows the athlete to train through a greater range of motion than barbells on some exercises. Understand that it is sometimes more valuable to trade heavy weights (Barbells) for more sport-specific movements.

BalanceFrom GoFit All-Purpose Dumbbells 32lbs for $41.85 – Free Shipping

321 STRONG Aluminum Speed Jump Rope

Amazing Cardio Workout, Designed for Double Unders

  • Generous handle length measures 6 inches long , with comfortable foam grips for a secure hold , and easy to adjust oversized thumb screws. Ball bearing jump rope design for high RPMs and tangle free operation , perfect for double unders
  • Our braided steel wire is PVC coated to be durable and smooth , and is 11 feet long to accommodate jumpers up to 7 foot tall . Vinyl end caps keeps ends neat if you decide to trim wire
  • Includes replacement cable , spare thumb screws and vinyl caps , nylon carrying bag for easy storage , and BONUS 4K Ultra HD eBook
  • One of the best gym accessories you can own is a speed rope. Jump ropes can increase your fitness endurance, and heart health

321 STRONG Aluminum Speed Jump Rope $8.99 – Free Shipping

 

Empower Medicine Ball for Women

Exercise Weight Ball for Strength Training, Cardio, Soft Fingertip-Grip Surface

  • DESIGNED FOR WOMEN: Our medicine balls for women are designed with a woman’s body and needs in mind. Sculpt, tone and increase cardio and improve core strength.
  • BURN MORE CALORIES: Toss, swing and lift weighted medicine ball to blast calories. Combining cardio and weight training results in burning more calories.
  • CORE STRENGTH: Greatly improve your balance, core and posture with regular use of our weighted medicine ball.
  • FASTER RESULTS: Our sand/air mixture shifts inside the ball during use engaging stabilizing muscles to maximize your workout.
  • SOFT MEDICINE BALL: Made from high quality vinyl with a soft, fingertip-grip surface.

Empower Medicine Ball for Women $22.15 – Free Shipping

INTEY Pull up Assist Band Exercise Resistance Bands

Professional resistance loop bands of 4 different resistance levels

* Red (15-35lbs): Low resistance for warm-up, stretching and light strength training. Perfect for shoulder training and other high performance speed training.

* Black (25-65lbs): Light to medium resistance to mobility exercises and stretching. Well suited for high stretch training / stretching.

* Purple (35-85lbs): Moderate to severe resistance for moderate fitness exercises and strength training. Also suitable as medium support for pull-ups.

* Green (50-125lbs): Heavy resistance for heavy weight training, strong support in pull-ups. Perfect for speed and agility training such as push ups, squats, bench presses and other exercises.

INTEY Pull Up Assist Resistance Bands – Set of 4 for $32.95 – Free Shipping

 

Peach Bands | Core Exercise Sliders Set of 2

Dual Sided Gliding Discs for Abs and Full Body Workout Fitness Exercise Equipment | Use on Carpet or Hard Floor 

  • ? SCULPT & TONE – Get a full body high intensity workout with Peach Bands Core Sliders. Activate and engage your core to burn fat and build lean muscle with an endless variety of exercises. Target your abdominals, chest, arms, butt and legs!
  • ?SMOOTH GLIDE ON MULTIPLE SURFACES – Our sliders are dual sided to allow you to use them on almost any surface. Use the smooth thermoplastic side for carpets and the high density foam side for such as hard wood, laminate or tiles.
  • ? PORTABLE & CONVENIENT – The mesh pink carrying bag makes it easy to bring them everywhere and match your lifestyle. Have an effective workout anywhere at home, the gym, or on the go while travelling or outside.
  • ? FULL GUARANTEE – If you are not completely satisfied with your Peach Bands, we will refund your purchase. We value every single customer and are always available if you have any questions.
  • ? JOIN OUR ONLINE COMMUNITY – Find us on social media @peachbands to join our growing community of strong women. We post daily with new workout ideas and inspiration. Follow and tag us to be featured to our thousands of followers!

Peach Bands Core Exercise Sliders – Set of 2 for $11.99 – Free Shipping

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