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. Below are 10 strength training essentials you can start with to build your at home gym.

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

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

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.

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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Want to Get Fit? Choose the Right Fitness Plan

Want to Get Fit? Choose the Right Fitness Plan

Backsquats at boot camp

Backsquats at boot camp

If you want to lose weight, stop doing your 5 mile runs or your hour-long treadmill sessions and replace them with high-intensity interval training or Cross Fit training instead.

One of the reasons why people continue to struggle with their weight despite engaging in regular exercise is because they’re not doing the right kind of exercise! Studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session.

By doing Cross Fit or another high intensity workout, such as TRX Training, you can cut the duration of your exercise session in half and still burn fat! One study showed you can burn more fat exercising for 20 minutes than for 40 minutes. In the study, women either exercised for 20 minutes, alternating 8 seconds of sprinting on a bike with 12 seconds of exercising lightly, or exercised at a regular pace for 40 minutes. After exercising three times a week for 15 weeks, those who did the 20-minute, alternating routine lost three times as much fat as the other women.

This type of exercise works because it produces high levels of chemical compounds called catecholamines, the so called “fight-or-flight” hormones, which allow more fat to be burned from under your skin and within your muscles. The resulting increase in fat oxidation is thought to drive the increased weight loss.

High Intensity Exercise Increases Growth Hormone Production

The higher your levels of Human growth hormone (HGH), also called “the fitness hormone”, the healthier and stronger you will be. After age 30, your levels of human HGH begin to drop off quite dramatically, this is called “somatopause and leads to the dreaded “middle age spread”. Maintaining your HGH levels is increasingly important as you age. You will experience vibrant health and strength the longer you can keep your body producing higher levels of HGH.

You must engage your super fast muscle fibers in order to naturally increase your body’s production of HGH. Regular aerobic cardio such as running only works your slow muscle fibers, and can impede natural HGH production by causing your super fast fibers to atrophy from lack of use. Only high-intensity power burst cardio training, such as Cross Fit exercises, TRX Training or others, will engage your super fast fibers and promote HGH production.

The Benefits of Strength Training

Women tend to avoid exercises that will increase muscle mass, but carrying more muscle has many health benefits, including:
• Improved blood circulation
• Increased metabolism
• Increased bone density
• Increased energy
• Decreased body fat
• Improved posture
• Increased range of motion
• Increased body functions

Strength training is recommended for women of all ages, including seniors. Retaining your skeletal muscles is one of the most critical elements of human fitness to keep you strong, functional and healthy. Your muscles also help regulate glucose and lipid metabolism and insulin sensitivity, which protect you against obesity, diabetes and cardiovascular disease. Cross Fit and high-intensity interval training which have intense speed and power exercises trigger a mechanism in your muscles that actually promotes muscle growth.

TRX Suspension Training - Total Body Workout

TRX Suspension Training – Total Body Workout

Exercise Slows Down Your Aging

Exercise also has other anti-aging benefits such as it can prevent or delay the onset of heart disease, hypertension, obesity, and osteoporosis, which are all common ailments associated with advancing age.

Also, if you can control the aging process inside your cells, as one anti-aging theory suggests, you should be able to control your rate of aging. Telomeres are part of your chromosomes which are inside each of your body’s cells. When your cells divide, these telomeres shorten and when they get to a certain level you will die of old age.

Exercise can not affect the telomere shortening process, but it can be accelerated by an unhealthy lifestyle. Exercise plays an important part in the prevention of aging. So, lack of exercise, obesity, stress, and smoking, all cause production of free radicals that speed up cells splitting and the telomere shortening process.


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.

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