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.”
“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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Who Are All These Phenomenal Women?!

Who Are All These Phenomenal Women?!

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!

Who Are All These Phenomenal Women?!

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


• 9 years is the average length you’ve been strength training. 

• 55% of you work out 2-4 days/week training.

• 51% mostly with free weights,  or weight machines for resistance training.

Your level of strength or weight training:

51%      I lift weights several times a week and I’m working towards some concrete goals. 
22%      I use weight machines and some free weights at my gym or at home, but I don’t have much direction or a plan.
9%        I’m a certified trainer or fitness professional.
5%        I compete in bodybuilding, physique bikini fitness, body transformation, powerlifting, CrossFit etc.
5%        Other
4%        I’ve taken a strength or weight training class or two.
4%        I’m a total beginner, never lifted a weight before in my life.


What your training routine includes:

83%      Free weights.                                                                             
76%      Hand-held weights.                                                                 

55%      Body weight exercises, (yoga or Pilates).
53%      Cardio sports such as running, swimming or biking.
52%      Resistance bands or balls.
39%      Circuit weight machines.
21%      TRX training.
15%       Bodybuilding.
6%         Fitness competitions.
3%         Competitive sports as tennis, squash or basketball.
25%       Other.

“I plan to keep up on what I am doing, no fixed goal as I just know I will be doing this for as long as I can, probably till the day I die if my body allows me…”

Your experience working with a physical trainer or as a trainer?

34%      I’ve never worked with a trainer.   
26%      I am currently working with a trainer.
8%        I want to work with a trainer.
5%        I am a trainer or coach with a product line.
2%        I’m training for competition as a goal in 2018.
2%        I am studying to become a trainer.
24%      Other


What is your current eating plan?

34%    NO PLAN
19%    Other
15%    Macros
10%    LCHP  Low Carbohydrate High Protein
6%      Keto
6%      IFYM   If It Fits Your Macros
5%      Intermittent fasting
3%      Paleo
3%      Traditional FDA guidelines

What are some of your fitness and health goals for 2018?

“I want to regain my competitive spirit and enter some races.”
“I’d like to tone up with muscle definition, lose inches & cellulite, firm up breasts.”
“Get stronger, lose weight 40lbs. Be able to run 5k without stopping…”
“Lose a few pounds of fat and build muscle definition.”
“Be Fit, Be Healthy, Be Happy”
“To compete again in Figure in March this year, after that I want to work on my relationship with food.”
“Just turned 50 and my goal is to get in the best physical shape I have ever been.”
“Get in 5 30 minute workouts per week. Eat two veggies per day (I don’t like many veggies).”
“Be able to do 5 pushups on my toes in a row.”
“To gain muscle, reduce fat. Gain flexibility. And get in the best condition possible.
“My goals include decreasing body fat, building more muscle, and becoming stronger and keep my weight down.”
“Pro-card in Figure!” 
“Lose 10% fat and gain muscle quality through strength training.”
“Achieve 18% body fat. Maintain this but build muscles (bottom and legs). Have the best body I ever had.”
“Being consistent with food, tracking macros, prepping meals is the main focus for 2018.”
“Eat cleaner, build my strength and flexibility.”
“Lose 10 pounds of fat and replace with muscle.”
“To lose the extra weight I gained this last 3 years…was dealing with stressful work and some medical scare/issues. Now, I am clear of everything, I am bringing my sexy back!”
“Lose 2 stone in weight, reduce my BMI, go down a dress size, improve my flexibility and strength. Combat my menopausal issues.”
“Deadlift 200#, squat 150#, bench 120#”
“I started for stamina to keep up with my child, then liked the results so went for transformation, now I’ve made my goal definition. I want abs and a great booty!”
“Complete Spartan Obstacle Course Race’s Trifecta. Become more comfortable with gymnastic movements in CrossFit.”
“Make 2018 the best year ever!”
“To lose 10-15 pounds and gain additional upper body strength.”
“My goal is to continue to strength train to lose inches & add the Nutrition part in 2018 to lose 10 pounds.”
“Cut body fat”
“My goal is to compete in a bodybuilding competition again this year. Also just to continue to stay healthy.”
“Be consistent; and eat better.”
“I have signed up for 3 triathlons including 2 Olympic distances and 1 half iron man distance. And of course to keep on strength training.”
“To get a six-pack ab at the age of 62.”
“Love to lose 5-10 pounds and continue to tone up. Almost 60 years old and can’t believe that.”
“I want a flat core. More muscle in upper body. Maybe a chin up.”
“To do an unassisted pull up and lose a further 2kg but build muscle in the process.”
“Weight loss, more energy, fight aging, be strong.”
“To get back into feeling and being fit and athletic again like I was in 2015 and to continue challenging myself to be a better me.”
“Developing my thighs especially the gluts and hamstring clean bulking competing as figure in November 2018.”
“Become stronger, increase my endurance, gain muscle and lose 15lbs.”
“Drop some body fat to see more of them muscles I’ve been working hard to gain!”
“Lose fat. Gain muscle & flexibility. Encourage husband to do the same!” 
“To lose body fat% and hopefully compete.”
“To stay consistent at the gym, keep eating healthy, continue building muscle.”
“Build strength and increase flexibility. Continue to lose body fat and build muscle through Keto, weight training, and yoga.”
“Lean out and get ripped. Build more muscle. Clean up the diet.”
“Complete carb cycling through January. Shred, tone and integrate the recent diet tweaks into my permanent lifestyle.”
“Lose weight, learn new things i.e. I’m getting older and my body is changing so I need to change my workouts/eating habits.”
“I want to begin weight training”.
“Lose fat. Build muscle. Run half marathon. Swim again. Flat belly!!”
“Build more muscle, complete all OCR races I haven’t done. Get more boxing training in.”
“To lose the last 10lbs. of fat that I’d like to lose and to gain about 10lbs. of muscle. To be fit, healthy and strong!”
“Lose 20-30 pounds. Make yoga a part of my fitness routine. Work on flexibility. Increase strength and flexibility in lower body. Start lifting weights.”
“I am planning on an adventure race – wilderness orienteering with 1 leg hiking/running/bush whacking, 1 leg mountain biking, 1 leg kayaking if my adrenals are up to it.”
“I would like to get more lower body shape and lose some fat too. Not for competition, just for vanity:-)”
“I bulked for the first time at 40 yrs old, in 2017. I planning to continue lifting heavy and cut this year.”
“To gain muscle and in time compete in powerlifting.”
“Drop body fat into teens, develop muscle, build base to compete in figure in the future.”
“I have some OMR goals at the gym. I am still working on leaning down but definitely looking at strength and physique goals.”
“Continue to refine my lifestyle so that diet becomes less of an issue. Working out 3-4 days per week consistently.”
“Lose those belly inches and rediscover my abs. Dropping 10lbs. would be a bonus.”
“First Olympic weightlifting competition and compete in my 2nd bodybuilding comp and not place last.
“Ideal weight by Christmas 2018 Stronger / toner than ever before Less joint & back pain.”
“To continue my journey of fitness and health.To become stronger and more defined.”
“To stay in my Keto lifestyle and inspire others to make themselves a priority. We are worth it!”
“Increase my strength using the Wendler 5.3.1 programme. Introduce gymnastics and weightlifting into my routine.”
“I want to be able to do a pull up. I want to see more definition in my muscles.”
“Definition for glutes and legs! Strengthen back!”
“To see definition and understand how to eat right to achieve my goals. I feel like I’m just a hamster on a wheel at times and living on a small Island makes it difficult to get direction and guidance.”
“To become stronger, and increase my level of rock climbing. Be able to do an unassisted pull up.”
“Continue strength training to further develop and define muscles. Working hard to get a booty!” 
“To be leaner and stronger, to stay in control of my diet. To look like I could kick your butt!”
“Get blood sugar under control and lose the belly!”
“Gain muscle, mainly in shoulders and glutes, maintain current level of leanness (about 19% bf), teach my kids the basic human movements.”
“To be at a healthy weight, continue to eat healthy (even through the holidays), watch my caloric intake, maintain portion control, and to not be so strict with myself (i.e. it’s okay if I miss a workout, I don’t eat well one day, etc.).”
“Body composition improvements (lose inches in waist), consistent double unders and consistent multiple reps unassisted pull ups, PR this year over last on major 1 rep max barbell movements.”
“Compete in Spartan. Fitness and health and abundant energy.”
“Lose weight and make this a lifestyle of looking and feeling fit.”
“Climbing five mountains. Do another 50 miler.”
“First quarter: hit 300 kilos in BP/S/DL Lose 5 kilos. Start pole fitness training.”
“Compete power lifting.”
“Push myself harder. Would like to increase my weekly running distance again and incorporate a set plan for lifting light weights/circuit training.”
“Lose body fat to low 20’s then work on building muscle to raise my resting metabolism.”
“Hike up to the 1,000 mile marker on Appalachian Trail this summer. Foam roll more consistently.”
“Keep lifestyle active and eat healthy.”
“I want my abs back!”

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Interview with Super Fit Mom, Tina Smiley

Interview with Super Fit Mom, Tina Smiley

Tina Smiley,

Super Fit Mom

Hi my name is Tina. I just turned 48 in March 2017 and I’m a Mom, my boys are 24, 21, & 14.

My fitness journey began about nine years ago when I started working out in my community gym. Even though I’ve never struggled with being “overweight,” I was still self conscious about my body and wanted to lose a few pounds after three children as well as develop some muscle tone after 40+ years of neglect.

So after several years of basically doing the same routine day in and day out w/o much visible physical change, I decided to start running. Within about two months I had lost those stubborn 15 pounds and I felt great! I began a different routine at the gym and continued running and finally started to see those muscles forming! By the mid Fall I completed my very first 5k run, and even participated in a mud run!

But I soon became bored with my routine plus I really wanted to get my husband involved in regular exercise, so….we both decided to try out a Crossfit class.

We were surely intimidated at first with all the muscle-bound bodies (both male AND female) working out along side us in the gym, but we became hooked. After only three free Saturday classes, we joined the “box.” (Crossfit lingo for gym)
Crossfit certainly introduced me to things I never imagined myself doing…like box jumps, pull-ups, kettle-bells and of course weight-lifting.


Click on the video to listen to Tina talk about her fitness journey

Each day we would do a different WOD (workout of the day) and while they were challenging, they were also fun.
I liked the classes and the Crossfit community but again I became bored.

So after about two and half years I started going to a regular gym. And this is where I am today. My husband remains at the Crossfit box because he likes the classroom setting, (as do I) but typically I enjoy doing my own routine within my own time-frame.

An average gym day for me is between 2 1/2-3 hrs a day 5-6 days/week. I just love it.


“Life is too short. And you are NEVER too old to look and feel your very best.”

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Without boring you to tears, let me just say I basically work on my “physique” …focusing on specific muscle tone-ness, ab/core, as well as cardio.

I still enjoy met-cons as I love utilizing all the fun things I learned with doing Crossfit, like kettle-bells and wall-balls, and even some weight-lifting. But I just don’t focus too much on a lot of weight. Instead I continually try to improve my technique in whatever movement I do.


Contact Tina


On FB @ TinaSmiley


On Instagram @tsmiley_gal


Over the past few years, I’ve participated in several local Crossfit competitions, as well as a few 5k runs. This September I will be taking part in my first Spartan Sprint Race with my husband and three boys.

I recently earned my Personal Training Certification and my goal is to influence, inspire and help others achieve their fitness goals. I currently help a few friends at my gym, and am working on getting a neighborhood bootcamp class together.

Life is too short. And you are NEVER too old to look and feel your very best.

So what are you waiting for? Get out there! Be “stronger than yesterday.”



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Why this is the number one way to get rid of belly fat

Why this is the number one way to get rid of belly fat

Why this is the number one way to get rid of belly fat

Have you ever wondered why – despite all your dieting efforts – you keep gaining belly fat?
As you age, it becomes more challenging to keep excess inches off your abdomen and abdominal fat is fat you don’t want hanging around, literally.

Your body has two types of fat. Subcutaneous fat is found just under your skin and is very noticeable fat in that it jiggles, dimples, and causes cellulite. Visceral or “Belly” fat is fat on the inside of your body, under your abdominal muscle, typically what we refer to as having a “Beer Belly”. It is more dangerous than subcutaneous fat because it can surround vital organs like your liver and heart, plus you can even have this fat if you are thin. Visceral fat is linked to heart disease, Type 2 diabetes, strokes and other chronic diseases.

Leptin is a protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. Leptin resistance causes an increase in the visceral fat & contributes to the development of obesity & in determining your risk for Type 2 diabetes and other serious diseases. Leptin signals to the brain that the body has had enough to eat, producing a feeling of satiety.
Since belly fat can be resistant to many of the best diet and exercise programs and the most difficult fat to lose, there are several things you can do to help promote your cells’ ideal sensitivity to leptin.

“Belly fat can be resistant to many of the best diet and exercise programs and the most difficult fat to lose.”

How to Get Rid of Belly Fat

Exercise is one of the best ways to get rid of belly fat, which will lower your insulin levels and visceral fat production.
Exercise was found to take the fat away quickly. Those who jogged for 17 miles each week had significant decreases in visceral fat, and subcutaneous abdominal fat.
A combination of a regular exercise program with a healthy eating program is best, plus:

  • Avoid processed foods
  • Avoid high fructose corn syrup, sugars, ( refined sugar has been shown to be more addictive than cocaine) grains, fruit juices, and sweetened and diet drinks
  • Supplement with high quality omega-3 fatty acids (Krill oil is a good, highly absorbable form to use)
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Measuring Your Belly Fat & Diabetes Risk Instantly

Your waist size is the best indicator of insulin sensitivity. Take a tape measure, and measure the distance around the smallest area of your abdomen below your rib cage and above your belly button.
For women your ideal waist measurement should be between 28 and 33 inches.
You are overweight if your waist is between 33 and 37 inches, and Obese if your waist is over 37 inches.

Nutritional Typing

One of the most important steps in helping your cells is to choose foods that are right for your body type. ( See our article: Feel better by modifying your diet based on your body type ).

By determining your unique Nutritional Type (Dr. Mercola video link ), you can then select foods that work best for your body. Dr. Mercola believes it’s clearly one of the most critical things you must do to support good health. Nutritional Typing is one of the only systems that customizes nutrition based on the way your body reacts to food.
This can help to explain why certain foods make you feel bloated, sluggish, and generally not great after you consume them, even if they are so-called “healthy” foods.

Once you start using Nutritional Typing I’ll bet you’ll soon start to notice:

  • Greater meal satisfaction
  • Less desire for between meal snacks
  • Food cravings diminish
  • And less belly fat….

Click here to Take the Nutritional Typing test for Free Now.