Your Heart is the Most Amazing Muscle in Your Body

Your Heart is the Most Amazing Muscle in Your Body

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

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

 

 

 

Here are some stunning Heart Health Information and Statistics:

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

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

NEW PRODUCT REVIEW:

The Let’s Be Well Healthy Heart Box

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

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

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

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

1. Eat Better

2. Relieve Stress

3. Be Active

4. Manage BP

5. General Heart Health Education

The Let’s Be Well Healthy Heart Box Contains:

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

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

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

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

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

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

The Cooking in Color Cookbook

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

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

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

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

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

5 Reasons to eat more fruits and vegetables

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

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

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

Why walking is the most popular form of exercise:

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

The Lavender Eye Mask

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

Order Your Healthy Heart Box Today

Top 10 Strength Training Products for Your Home Gym

Top 10 Strength Training Products for Your Home Gym

You don’t have to spend a fortune to get a great workout in.

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

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

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

TRX All In One Suspension Training System

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

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

PRICE: $149.95 & FREE SHIPPING. Details

AmazonBasics Cast Iron Kettlebells

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

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

TriggerPoint Grid Foam Roller with Free Online Instructional Videos

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

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

 

Empower Weighted Vest for Women

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

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

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

Bosu Balance Trainer, 65cm

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

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

Bosu Balance Trainer for $99.99 – Free Shipping

 

BalanceFrom GoFit All-Purpose Dumbbells

32-Pound Set with Stand

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

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

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

321 STRONG Aluminum Speed Jump Rope

Amazing Cardio Workout, Designed for Double Unders

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

321 STRONG Aluminum Speed Jump Rope $8.99 – Free Shipping

 

Empower Medicine Ball for Women

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

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

Empower Medicine Ball for Women $22.15 – Free Shipping

INTEY Pull up Assist Band Exercise Resistance Bands

Professional resistance loop bands of 4 different resistance levels

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

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

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

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

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

 

Peach Bands | Core Exercise Sliders Set of 2

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

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

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

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Hi, My Name is Impossible

Hi, My Name is Impossible

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

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Invaluable Secrets to Success by Two Leading Ladies Over 40

Invaluable Secrets to Success by Two Leading Ladies Over 40

(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.

Best Body Weight Workouts for Beginners

Best Body Weight Workouts for Beginners

Best Body Weight Workout Videos

Body Weight Training for Beginners

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

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.

The 10 Habits of Reasonably Fit Women Over 40

The 10 Habits of Reasonably Fit Women Over 40

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.

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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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