(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
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
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.
We all do one thing everyday that sabotages all of our health and fitness goals.
Can you guess what it is? Its Sitting.
Simply said, Sitting Kills.
Even if you are very fit, if you SIT uninterrupted an extended period of time, you’re at risk of dying prematurely. Research by NASA scientists has found while monitoring the astronauts, that your body declines rapidly when sitting for long periods.
If you must sit at work, taking a standing or stretching break every 20 minutes, that’s about 30 times per day, has been found to be More effective then walking. Movement is key and there are virtually unlimited opportunities for movement throughout the day, from doing housework or gardening, to cooking and just standing up. You must interrupt your sitting that is what is GOOD for you. Beneficial molecular effects are activated simply by carrying your bodyweight upon your legs. Those cellular mechanisms are also responsible for pushing fuels into your cells.
Your Chair is Killing You
Scientific evidence has shown that prolonged sitting is devastating your health. Even if you are very fit, Sitting actively promotes dozens of chronic diseases, including overweight and type 2 diabetes.
Dr. Levine author of Get Up!: Why Your Chair is Killing You and What You Can Do About It
is also the co-director of the Obesity Initiative for Mayo Clinic/Arizona State University, he writes: “Because we’ve become so used to being seated… we’ve failed to realize that this is a major health concern.”
Get Up!: Why Your Chair is Killing You and What You Can Do About It
Add in More Non-Exercise Activities to Your Lifestyle
Get Up!: Why Your Chair is Killing You and What You Can Do About It
My Cross Fit Trainer has this to say in answer to this question…“Many are so wedded to their current ways that they will disparage it because it is so threatening to the current prevailing ethos (“everything is okay in moderation,” “people just eat too damn much”, etc.). There is no caloric restriction built into the diet. None.”
The Paleo Cookbooks – Complete Recipe Guide to Healthy Eating>>
“You eat until you are completely satisfied and snack at your own discretion and are pretty much never fiendishly hungry unless you miss a meal. We only regulate the content of your diet, not the quantity, because your body has an amazing hormonal system that takes care of the caloric details for us already (and has been doing so for millenia before anyone even knew what a “calorie” was). It’s the difference between burning fat for fuel (practically unlimited supply of energy, only small changes in energy levels) and burning sugar for fuel (very limited supply, large swings in energy levels (“sugar highs/crashes”). You will not need to murder anyone for a cookie because the new way you will experience “hunger” will not be so debilitating.”
Paleo Fat Blast Meal Plans
A full 6 weeks of delicious and easy to follow paleo-friendly meal plans for Men and Women. Take the boredom and hassle out of eating healthy-for good! Click Here for 6 weeks of Paleo Meal Plans
He goes onto say…:
“I have never heard of or read about any case of a person who was not at least mildly successful when they followed it for any good length of time and, generally, the longer and more diligently people follow it, the more drastic and profoundly life-altering their experience.”
“Consider this: I was already pretty close to my own ideal weight and current fitness level when I started doing Paleo at the beginning of this year, and even so my own experience has been like achieving enlightenment, physically and mentally. You will feel better. You will perform better in class and in life. You will get sick less often.
You will find that “little thing” that’s been nagging you for months all of a sudden goes away. Your libido will all of a sudden increase ;). You will become happier because it’s like you’ve solved the riddle of the sphinx and can now focus your efforts on other productive aspects of your life. I kid you not. The experience is so multi-faceted that it’s almost futile to try to capture it in words, which is why this little 25 day exposure will be so amazing for everyone who gives it an honest try.
Also, get the book because that will answer a lot of the common questions and concerns.
The Paleo Cookbooks – Complete Recipe Guide to Healthy Eating>>
Paleo Pumpkin Pie
Everyday Paleo Pumpkin Pie
1/2 cup hazelnuts
1 cup pecans
4 tablespoons melted organic grass fed butter
pinch of sea salt
Preheat oven to 350. Place the nuts in a food processor and process until the nuts are a flour like or almond meal like consistency. Pour into a small mixing bowl, add the butter and salt and mix into a thick dough. Using your hands, spread evenly into a pie pan and back for 10 minutes.
1 – 14oz can of organic pumpkin puree or fresh pumpkin
2 teaspoons ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon fresh grated ginger
1/2 cup raw organic honey
1/2 cup coconut milk
While the crust is in the oven, whisk all of the pie filling ingredients together. Pour into the crust that has been baked for 10 minutes, return to the oven and bake for and additional 45 minutes.
Paleo Stuffing with Italian Chicken Sausage & Sweet Potaoes
1 lb mild Italian pork or chicken sausage, casing removed
4 ½ cups mushrooms, diced
1 medium yellow onion, diced
6 celery stalks, diced
4 carrots, diced
1/2 cup chicken broth
1 tablespoon diced fresh sage
½ tsp minced fresh thyme leaves
½ cup dried cherries, finely chopped
½ cup slivered almonds
½ tablespoon garlic powder
4 tablespoons olive oil
Sea salt and black pepper to taste
Preheat oven to 350. In a large soup pot, sauté onions in olive oil until translucent. Add the sausage and brown. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.
Paleo Fat Blast Meal Plans
Robb Wolf’s 30 Day Total Transformation
Do you want to…Lose weight? Feel better? Have more energy? Reduce inflammation and pain? Reverse diseases like rheumatoid arthritis, ulcerative colitis, lupus, autism, diabetes, and obesity? Look, feel, and perform at your best ever?
Get your 60-page Guide for just $25
Need more ideas for Cooking Healthy Meals, then check out: The Healthy Urban Kitchen Cookbook The Healthy Urban Kitchen is a simple, step by step system for shopping, cooking and eating the world’s healthiest foods. It was created for busy people who want to improve health, have more energy, and prevent disease.
Handstands, hand walking, and pressing to a handstand are excellent exercises to developing your athletic potential. Even my Mom remembers doing handstands & cartwheels as a kid, yet today hand balancing seems to have fallen out of favor.
Of course, we think we grow out of doing such movements as we get older. I have a yoga friend who comes to my house, kicks off her shoes and does a handstand against my wall just to get the kinks out after a long day. She is so effortless. I decided I needed to be able to do that. Something about being upside down appeals to me. They say that the handstand is the first step to developing a catlike capacity for landing on your feet. Oh boy, I can’t wait!
Being upside down gives you a whole new perspective to a brand new world. Being upside down is a whole other world for your mind and body to comprehend. We spend roughly two thirds of our life upright and one third in lying down. When upside down most of us lose our breath, orientation, and composure. Having the ability to land effectively on your feet after tripping versus knocking your teeth out can be a result of mastering these movements. I had a near catastrophic fall happen just the other day. I slipped on the top of some wet stairs and I went flying down 4 steps to land gracefully and without injury. I attribute that excellent landing to a bit of luck but mostly to the balance and coordination I have gained by developing my core strength and agility training.
Increased coordination, accuracy, agility, and balance are all developed through the hand walking and hand pressing movements. Full body movements such as hand balancing & presses improve balance and increase shoulder strength, but they also improve proprioception and core strength in ways that other exercises cannot. Proprioception (pronounced/ PRO-pree-o-SEP-shin), from Latin proprius, meaning “one’s own” and perception, is the sense of the relative position of neighboring parts of the body. In other words, when you are up side down you get a whole new view of the world and so does your brain, which thrives on new stimulus.
See more about Our Brains >>
If you just starting out & you are afraid of falling over, start by practicing up against a wall and slowly move up the wall backwards. This is always a good a idea to start with a spotter but in time you’ll get more confident on your own.
Once you are out in the open on a grassy field, practice falling over using a tuck and roll. Most of this skill is about visualizing and having confidence. If you are afraid and think you will fall, then it is more likely that you will. I have found that like any new skill, practicing a little bit every day is what will make the difference.
Check out WikiHow’s How to do a Handstand >>
Most people get too many omega-6 fatty acids in their diet in the form of processed oils and fast foods and not enough omega-3s. Because of this, the majority of Americans suffer from an imbalance of omega-6s to omega-3s. The ideal balance of omega-3s to omega-6s is 1:1 to 1:4, the typical American ratios range from 1:11 to 1:30. That imbalance can lead to health concerns in your body.
Antarctic Pure Krill Oil is a marine oil of pure krill that uniquely and synergistically combines antioxidants and omega-3s.
Unlike standard fish oils, pure krill oil carries omega-3s in the form of phospholipids, that deliver the fatty acids directly to your body’s cells.
Unfortunately, standard fish oils (and inferior krill oil brands) lack this phospholipid complex. Instead they contain omega-3 fatty acids in the less-beneficial form of free triglycerides.
Why are Phospholipids Important?
Phospholipids are the building blocks for your cell membranes, regulating cellular transport by functioning as ‘gate-keepers.’ In this role, they protect cell membranes from free radical attack.
This unique relationship between the phospholipids and omega-3 fatty acids greatly facilitates the passage of the fatty acid molecules through your intestinal wall. Pure Krill oil makes the omega-3 fats significantly more bioavailable than those in standard fish oil by allowing EPA and DHA to directly enter your cells. These two fats, DHA and EPA found in omega-3 oils are crucial to your health. Plus this relationship improves your omega-3 to omega-6 ratio as well.
Your brain is a huge consumer of DHA. Antarctic Pure Krill Oil is made from Neptune krill with health-promoting DHA and choline, which are absolutely essential not only for adults, but also for normal fetal and infant brain development!
Choline is the precursor for the vital neurotransmitter acetylcholine (which sends nerve signals to the brain) and for trimethylglycine, a recognized liver protector. It also boasts a full complement of necessary antioxidants not seen in standard fish oil or cod liver oil.
You can find Pure Krill Oil for Women on Dr. Mercola’s website. Here are the many ways Krill Oil for Women Supports Your Female Health:
* A healthy heart
* Support for concentration, memory & learning
* Blood sugar health
* Healthy joints, with an increase in joint comfort
* Fighting your signs of aging
* Healthy brain and nervous system function and development
* Protection for cell membranes
* Cholesterol and other blood lipid health
* Healthy liver function
* Relief of normal PMS symptoms
* Bolstering your immune system
* Healthy mood support
* Optimal skin health
* Improved quality of life when compared with fish oil
To Find out more about Krill Oil for Women or to place an order, go to Dr. Mercola’s website >>
More Dr. Mercola articles:
• Is Krill Oil 48 Times Better Than Fish Oil?
• Fish Oil Capsules Are as Good as Fish
Our friend and fellow water person extraordinaire, Roz Savage, who is the First Woman To Row Solo Across the Pacific Ocean and has logged 11,000 miles, 3.5 million oar strokes, 352 days alone at sea,
has just been officially selected as an “Adventurer of the Year” by National Geographic.
Roz Savage arriving in Hawaii
Here is a message from Roz that she wanted me to pass along:
“I’d like to thank you for your support, which has undoubtedly contributed to my receiving this wonderful accolade. My boat and I may be the most visible part of the picture, but I couldn’t do what I do without the ocean of support from you and others like you, and so this title belongs as much to you as to me.”
“I see this as a vindication of the course that I plotted 6 years ago, when I chose to abandon my creature comforts to row across oceans, using my adventures to spread the message that we have to look after this Earth if we want it to look after us. When I look back over the years since I first set out across the Atlantic in 2005 as a nervous novice ocean rower, I am overwhelmed with gratitude for the people and places and incredible life experiences that have enriched my life while I have worked incessantly to make my vision a reality.”
“I have a favour to ask you – would you please vote for me? Out of the ten of us who have been chosen as “Adventurers of the Year”, one will be voted the “People’s Choice Adventurer”. Between now and January 15, people will be voting for their favourite adventurer.”
Roz Savage, Ocean Rower
“It would really be the icing on the cake if I won this additional title as well. Besides the prestige, it would give a real boost to my efforts to raise profile and funds as I prepare for the last two years of my ocean-rowing career: the Indian Ocean in 2011 and the North Atlantic in 2012.”
“The Indian Ocean – dubbed “EAT, PRAY, ROW” – starts around 31st March next year. I’ll need $50,000 to complete the row and am asking people to sponsor $10 per mile of the 5,000 mile trip. There’s more about this campaign at http://www.rozsavage.com/eat-pray-row/”
“My final “Homecoming Row” is in 2012, launching from New York, heading out past the Statue of Liberty and heading for London, ideally arriving just before the 2012 Olympics. More info at http://www.rozsavage.com/homecoming-row/.”
“I want to leverage these expeditions to the max, reaching as many people as possible with my environmental message. The more resources I have at my disposal, in terms of (wo)manpower, budget, and media exposure, the more effective I will be in my mission.”
“I would be really grateful for your vote, AND for you to forward this message to your network of friends, family, colleagues, newsletters – whatever connections you have at your disposal. Please take a moment to think of as many people that you know who are interested in adventure, athletic endeavour, environmental issues, personal growth, rowing, or simply enjoy an inspiring success story – and ask them to vote for me.”
“Vote for Roz Savage”
And warmest green wishes
More on Roz’s website >>