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!

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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

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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

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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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Hi, My Name is Impossible

by Deborah Dennis

Hi, my name is Impossible.

Susan Niebergall

Not too long ago,

I was sent a message though Instagram from a follower who was asking me questions about my diet and workout regimen. She proceeded to tell me that she showed her certified nutritionist pictures of me saying she wanted to look like me

What came next was not only interesting, but eye opening. Her nutritionist told her that results like that at my age are “impossible”.

I would just like to shake her hand and say, “Hi, my name is Impossible”

The Nutritionist proceeded to tell her client:

I obviously adhere to a very strict diet
I probably do an extremely low carb diet
I see the word “sugar” every time I even look at a bagel, so I never eat them
I spend 2-3 hours in the gym

All of that from a picture. A picture on Instagram

The truth?

My diet is not very strict at all. I include foods I love all the time (helloooo chocolate and wine!)

Low Carb? Haha. My middle name is Carb.
I eat bagels, bread, and (gasp) even some chocolate cake
I spend about an hour on my program at the gym 4 days a week. If I am there longer, it’s because I talk to people. (I can talk too much )

And you want to know the supplements I take?

A multi vitamin for old people (literally for “seniors”)
Fish Oil
Vitamin D
Protein Powder

That’s it. Oh, and you know what else?

I work fucking hard.

Don’t let anyone ever tell you you can’t do something or that it’s impossible just because of your age. Because that’s just bullshit.

Is it easy? No, it’s not easy. Some days are easier than others. It takes work, but it is possible.

Look, I am no one special. I don’t have “good genes”. I am not a gifted athlete. I am just someone who got her head on straight, made some changes and works super hard.

Susan Niebergall Before and After

So to that nutritionist out there who seems to know me so well from a picture on Instagram, I invite you to come on my podcast and let’s chat.

In the meantime, I think I will change my name to “Anything’s Possible”

Susan Niebergall @Susan Niebergall Fitness

Website: susanniebergallfitness.com

IG: @susanniebergallfitness

FB: Susan Niebergall Fitness

Twitter: Susan Niebergall Fitness

YouTube: Susan Niebergall Fitness

Next Article> Who Are All These Phenomenal Women?!

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Your Heart is the Most Amazing Muscle in Your Body

by Fit Women Staff

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.

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

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It’s Not Just Your Body That Needs Attention

by Fit Women Staff

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.

Promo Code: FWOF10 – good for 10% off your order starts 8/6

FREE US Shipping for Orders Over $60

Top 10 Strength Training Products for Your Home Gym

by Fit Women Staff

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

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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

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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

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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

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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

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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

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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

COUPON: Save an extra 5% when you apply this coupon

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The Top 5 SuperFoods for Increased Energy & Total Health

by Fit Women Staff

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

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 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

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

#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

#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.

Invaluable Secrets to Success by Two Leading Ladies Over 40

by Andrew Barnes

(image: Coach Magazine)

Hitting your 40’s is no reason to give up an active lifestyle.

This transitional age is when the body’s ability to convert food into energy slows down significantly. Having a sedentary lifestyle coupled with poor nutrition will aggravate that process, making it even more important to shape healthy habits around your changing body.

(image: Eat This)

Lena Headey and Sofia Vergara are testament that age is just a number. Headey currently plays Cersei Lannister, one of the most conflicting characters in Game of Thrones. She also played a number of film roles including Queen Gorgo, the Spartan queen in the two 300 movies. Meanwhile, Vergara is known as Gloria Pritchett in Modern Family. Although, her first TV appearance was in a Pepsi commercial when she was 17.

The two TV stars are well over 40 but it seems neither have passed their prime thanks to a combination of a balanced diet and exercise. Here are five secrets to staying young and healthy from these leading ladies.

Endurance exercises are optional

Like many other women, Sofia Vergara is not a big fan of cardio. Her trainer revealed to Marie Claire that walking at a high incline on the treadmill or spinning for a few minutes is how she primes her muscles. The truth is endurance exercises, such as running, are just an option for fat loss but not a necessity. The body can adapt to repetitive stresses caused by endurance exercises, and reduces the ability to burn fat the more you get used to it. You may be able to run longer, but that doesn’t mean you can go at a faster pace while muscles get more defined the heavier you lift. If burning fat and getting stronger are your goals, you don’t always have to spend torturous hours hitting the treadmill or the pavement.

Drop the barbie weights

(image: Pexels)

Many women at any age fear the weights room because they don’t want to get too bulky. But Headey and Vergara know that lifting heavy weights is one of the most effective ways to encourage fat loss and build strength. Fit Women Over 40 previously mentioned that building strength actually has to do with muscle breakdown. Lifting 10 pounds is perceived by the body as a stressor, which causes microtears in the muscles. After each session, your body goes through a process of recovery and adaptation. Eventually, 10 pounds becomes easier to bear and your muscles grow much stronger to protect your bones.

Shake up your routine

It would be hard to deny that Lena Headey has one of the most impressive physiques seen on screen. In 2014, the star spoke to Coach Magazine about her intense training sessions for 300: Rise of an Empire, which consisted of 300 reps of a variety of exercises that target the whole body. Varying your workouts ensures that you don’t hit a plateau, get too comfortable, bored, or lose motivation.

Her training was vital to living up to the role, as Spartan women are the embodiment of power and strength who are deemed equals by their male Spartan counterparts.

In fact, Spartan strength has long been a central theme in their representation in modern media, and this quality is also showcased in other titles based on the franchise. Foxy Casino’s 300 Shields game draws its narrative from the first movie, and players can relive the action-packed scenes that display visuals of the strength of the famous Greek battalion. This emphasis on peak fitness stems from using early forms of Calisthenics that actually has roots in Grecian concepts and they were largely influenced by Spartan methods, which you can incorporate in your routine. Spartans were already lifting weights, enhancing their core, and developing lower body strength before anyone else even knew how advantageous these methods were.

Needless to say, Headey’s intense workouts paid off, as she succeeded in playing the Spartan queen.

Balance your macros

(image: Pexels)

For decades, carbs and fat have been vilified as the culprits for weight gain. However, in addition to protein, those two macronutrients are essential for a balanced diet. It is better to count your macros than restrict your calories for a sustainable weight loss/muscle building plan, especially since whole food provides a lot of fiber that the body requires more as you age. Whole grains, fruits, vegetables, and root crops provide carbohydrates; leafy greens, legumes, lean meats, eggs, nuts have plenty of protein; and healthy oils, avocados, seeds, nuts are high in healthy fat. The ideal ratio for sculpting a lean body is 30% carbs, 40% protein, and 30% fat. Both leading ladies abide by healthy diets while also allowing themselves to indulge every once in a while.

Rest when your body calls for it

Vergara told SELF that even though she doesn’t like working out, it is how she takes care of her body especially as she gets older. For many, exercising can be very exciting, especially if you’re seeing the results of your hard work. Like most things though, too much of it is also unhealthy. When you’re trying to build strength, it’s important to allow your body time for recovery so you don’t get injured or burnt out. That being said, don’t rest for too long as consistency is even more important in your 40s.

500 reasons women over 40 lift weights

by Fit Women Staff

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.”

Next> Who Are All These Phenomenal Women?!

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Who Are All These Phenomenal Women?!

by Fit Women Staff

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?!

ACROSS 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!”

NEXT: 500 reasons women over 40 lift weights

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Interview with Super Fit Mom, Tina Smiley

by Fit Women Staff

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.”

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

On YouTube: TinaSmiley/Super Fit Mom

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.”

-Tina

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VIDEO INTERVIEW

Bonnie Sprinkle, age 65 owned a Gym for 25 years & started competing in bodybuilding competitions at age 48.

SUCCESS STORY

Lee Austin, 49 from Gympie, Queensland

WEIGHT TRAINING TRANSFORMATION

“Weight training transformed my body. I’ve been recycling 30-40 lbs for most of my life by yo-yo dieting and exercising.”

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

by Fit Women Staff

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)

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.

Best Body Weight Workouts for Beginners

by Fit Women Staff

Best Body Weight Workout Videos

Body Weight Training for Beginners

FULL BODY Fat Burn HIIT Workout | Bodyweight CARDIO, STRENGTH + ABS

FREE 4 Week Program for BEGINNERS

15 Minute Body Weight Workout

Featuring Jen Sinkler. She has 13 years as a fitness editor, writer and personal trainer, with another two full decades also training as an athlete (many of those on the U.S. national rugby team).

35-Min Brutal Full Body Workout No Equipment

Focus on Legs and Belly Fat Loss 250-300 Calories by GymRa

How to Make Burpees Work For You

Burpees are a physically demanding movement: they require significant shoulder and core stability and hip mobility.

Short Intense Kettlebell Workouts

by Fit Women Staff

Kettlebell Video Workout Gallery

Kettebell Training Exercises for Beginners

20 Min KettleBell Circuit

This is a great workout to do when time or equipment are is limited. Remember, the faster you work (shorter rest) the more of a fat loss/metabolic workout it will be. Slower/heavier load will be more strength focused.

25 Minute Kettlebell HIIT Workout with Kettlebell Exercises for Strength and Fat Burning

BodyFit by Amy

20 Minute Kettlebell Full Body Burn for Strength & Cardio

BodyFit by Amy

Jillian Michaels: Shred it With Kettlebells Workout- Level 1

BeFIT by Jillian Michaels

The 10 Habits of Reasonably Fit Women Over 40

by Fit Women Staff

The 10 Habits of Reasonably Fit Women Over 40

Defining fitness is not an easy task. Everyone it seems has their own interpretations and definitions. There are lots of lists which promote the best habits of those who are already fit. Basic ideas such as “eat breakfast and or make sleep a priority” are not on this list because I wanted to move past the basics.

We are a holistic ecosystem, so the focus here is on women becoming strong in body, mind and beliefs.

1. Embrace Strength Training.

Being strong is essential for Women Over 40. Your muscles naturally grow in strength and mass until you reach 30. However, once you’re in your 30s you begin to experience sarcopenia, the natural loss of muscle mass and function.

Each decade after that if you are inactive you may lose as much as 5 percent of mass. This loss may speed up as you reach 65. In a large study, researchers discovered those who incorporated strength training experienced a 23 percent reduction in all-cause mortality.

Strength training benefits your cardiovascular system, reduces your risk of osteoporosis, improves your mood and self-perception and helps control your blood sugar. Lifting weights has been shown to lower blood pressure and increase bone density.

Strength training also stabilizes your core muscles around your abdomen and back, that provide balance and stability to your hips, abdomen and lower back. This helps prevent injury and reduces your risk of falls while improving your overall balance.

Perhaps most importantly becoming strong increases your mental and emotional well being. Women who strength train don’t all have to become bodybuilders or powerlifters. You can reduce your risk of depression, elevate your mood and self-esteem and enjoy an improved body image all from having toned muscles. Simply becoming more physically strong can be an amazing boost to your self confidence.

2. Do not believe the myth that women will get bulky if they lift heavy things.

It’s just not true. Women bodybuilders work, eat and train for years to look like they do. The truth is lifting heavy weights will make you stronger not necessarily bigger.

When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ or “burn the fat” effect). What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout.

If you are looking to lose weight, strength training will produce a more efficient weight loss effect than an equal amount of cardio.

3.Don’t rely on cardio.

If you are looking to lose weight, strength training will produce a more efficient weight loss effect than an equal amount of cardio. There’s no reason you cannot be incredibly healthy and look amazing, even if you never run another mile in your entire life.

Despite what you might think, and what you might see in a gym, you will never need to step foot on another cardio machine again. If the thought of running on a treadmill for four hours sounds miserable to you, don’t do it. Again listen to your body, if running makes you feel great then go do it, but if you slog thru a spin session just to get it done then reevaluate what you are doing and why.

4.Stop obsessing over the number on your scale.

Instead celebrate the inches lost and strength gained. Refocus your health goals toward zeroing in on your fitness and not just weight. Body weight is a combination of several factors: water, muscle, and fat. It can be deeply frustrating to rely on a traditional scale to detect fat loss.

Most scales just measure overall body weight without pinpointing whether you’re losing water, muscle, or fat. It’s becoming common knowledge that the number you see on the scale isn’t the only thing that matters when it comes to health. “One pound of muscle and one pound of fat may weigh the same, but they look and function entirely different in the body. Unfortunately, the scale cannot tell the difference.”says Chelsea Axe, C.S.C.S., D.C., fitness expert for Dr. Axe.

5.Eat Real Food. Eat for your body type.

Your body is unique. There’s no such thing as a one-size fits all eating plan. Wellness means prioritizing a healthier diet based on your unique biology. There are tests available which look at how efficiently your body processes carbs, fats, and proteins. Analyzing your DNA for certain biomarkers could give you valuable information on your own particular metabolic processes. Buy Organic. Avoiding pesticides is the No. 1 reason people buy organic.

6. Listen to your body.

There is no “one master plan fits all” approach that will work for everyone. Don’t fall for the next new fitness craze geared towards women. Do you want to make fat disappear faster? Eat better. Your diet is responsible for 80-90% of that fat loss. Strength train not with targeted spot exercises, but with big compound movements that use your entire body.

7. Ask for help.

Join a fitness group or get a workout partner. No one will push you into discomfort better then a workout buddy, coach or trainer. Being active is a lifestyle change. Be consistent. Show up everyday. It usually takes 21 days to change a habit. Find ways to be accountable to a workout buddy. Join our private Facebook group to become part of the Fit Women Over 40 online tribe.

I have found that 80% of the battle is being self motivated and disciplined. So work out with a team, then you’ll have a good reason to show up everyday. I love the support and camaraderie of having women to compete against at my training sessions. They have become my motivation. Success in any endeavor is small constant steps over time equals results. Fitness is no different then sticking to a savings plan. Over time the benefits add up once your habits become grooves in your track.

8. Fitness is a lifestyle choice so Have Fun.

Strength training can be done outside of the gym and be incorporated into your everyday life. Do bodyweight exercises, yoga or just pick up some heavy things. Try swinging some kettlebells, using a climbing wall, or simply taking the stairs more will make you use your muscles in different ways that can have the same benefits without the need for rushing to the gym all the time.

9. Track your Progress.

“Progress is very motivating. Lack of it is not.” says Open Ocean Rower Roz Savage. Start keeping a workout journal. The results you will be able to see can give you tremendous satisfaction. Data is a powerful motivator, showing you not just the pounds lost, but the increase in weights you can lift and the decrease in time it takes you. A sense of accomplishment can NOT be underestimated.

10. Embrace Discomfort. Learn to get outside of your comfort zone.

Becoming fit isn’t easy. It’s probably safe to say that most people just want to be comfortable, be it physical, psychological, or emotional comfort.

To make significant changes happen, “You must do the thing which you think you cannot do”, as Eleanor Roosevelt once famously said. Be unstoppable. Always keep moving. Practice Gratitude. Work out with laughter when necessary. Even when it’s tough, stay committed. Keep on your program.

This is a way of life, not a temporary fitness regime.

Be strong and get healthy!

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