Your life will be better if…

Your life will be better if…

Age Does Not Hold You Back...How many times have you said, “My life will be better if…?” My life will be better IF I had more time to workout, or IF I could lose 40 pounds, or IF I could stop feeling tired all the time or IF I could get motivated to start working out again. What is your IF?

Whatever your IF is,

Your life will be better if…you take action in creating your own story.

Here, in the Northern Hemisphere, daylight is fading into the darkest time of year called the Winter Solstice. It is a time of less activity and hibernation but also one of review and renewal.

Our ancestors sat around their campfires and hearths during this time of year and made sense out of the past by telling stories. They shaped and crafted their adventures, and their successes and failures into meaningful tales. They sought to understand and then transform what had happened to them. As they shared their stories, many rewrote and reshaped what they wanted to change.

The New Moon will arrive on Nov 29th. New moons bring in more introspective, solitude and a deep desire to seek out quiet places in nature. They are also the time to plant the seeds of change within YOU. Who are you now at this point in your life and what can you become?

This new moon brings in the opportunity to craft, reshape and then give Voice to the story YOU want to tell to the world. We are the authors, the designers of the stories of our lives.

How can you reshape and rethink YOUR own story?

Take the time to reflect how you want the story of your life to look. Then ask yourself WHO you must become to create that result. You have a choice. Now is the time to be Bold and find the Courage to be who you want to become.

5 actions you can take right now to Design Your Own Story:

1. Start where you are. Everyone has a story and we all are in this together. The world needs more role models and more women who are ready to take charge or their lives and their health. Go to the FitWomenOver40 FB page if you need some inspiration or role models. The one thing I know for sure is that I only have control over ME. And so do you. Start with you. Do it now.

2. Tell someone about it. I want you to tell someone in your real life what idea or goal is that you’ve been procrastinating about, or have a fear about or just simply want to DO. You can tell somebody in your real life but also want to encourage you to come over to our new Fit Women Over 40 Private Facebook group, and introduce yourself (use the hashtag #introduction) and tell us who you are and what you want. Tell us what is the one thing you’re going to do in the next week or month or 3 months or year.

3. Which leads to: What is your One Big Audacious Goal? In the previous step, you told somebody your idea. In this step, you take it even further. Think thru what that really looks like to you. Flesh out the details. Maybe you have to lose 20, 30 40 lbs first, maybe you need to stop eating sugar and junk food and maybe you need support and motivation starting a strength training program. Focus on it. Define it. Shape it, envision it, give it parameters and boundaries. Identify what it’s going to be. Come over to the Fit Women Over 40 Private Facebook group and tell us about your new story. Use the hashtag, #MyOneBigAudaciousGoal.

4. Put a date on it. Tell us when you’re going to do it by and tell that person that you’re telling as well. Tell someone about your goal and put a date on it and then get to work. I want you to come back and report when you’ve done it as well in the Facebook group. Pay particular attention when you’re choosing the thing that you’re going to do. If you’ve been avoiding something difficult and it’s still in your mind, it’s probably a very important issue. It’s probably something that you really should do.

5. Decide that you are good enough. Pay attention particularly to the things that you’ve got a bit of fear about. Stop listening to that little voice in your head that says, “You can’t do this. You’ve tried this before. Who do you think you are? What will my kids, or husband/partner or best friend say? What happens if I fail? How will I be able to make this happen?” All of these little voices made this thing a bigger thing than it needed to be.

Start Today, Start Now.

Let me tell you my story:

I started Fit Women Over 40 back in 2007 because I wanted to read about and be inspired by women over 40 who had muscles and who were using high intensity strength training as their fitness regime. Well as many of you know who have been following our Facebook page for years I managed to find hundreds if not thousands of Fit Women Over 40. Their ages range from almost 40 to 50 to 70 to 90 something. I’ve even had many under 40 out of shape women ask if they could join our “tribe”. Yes of course you can. Our wisdom and experience as “older” women is valued and listened to in so many ways now. I find that women who are doing amazing things love to simply show what they’ve accomplished and I’m proud to have built a special place for them to stand on their own stage and tell show us what they did and how they did it.

Start where you are. Everyone has a story and we all are in this together. The world needs more role models and more women who are ready to take charge or their lives and their health. If that’s one thing I know for sure, is that I only have control over ME. And so do you. Start with you. Do it now.

I really do look forward to seeing new stories we can create as a result of this email. Also, I encourage you to contact me at deb[at]fitwomenover40.com or leave a comment on the article page at or simply come join our FB group and share your story there with us. I look forward to celebrating your stories and your goals and maybe helping out in any way that I can.

Thanks for listening, I look forward to hearing from you all and being part of your incredible fitness journeys.

SUCCESS STORY: Tina Smiley

SUCCESS STORY: Tina Smiley

Hi my name is Tina I just turned 47 in March 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.

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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.

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.

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

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

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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Life certainly begins in many ways after 40

Life certainly begins in many ways after 40

Photo by Brian K. Donnelly

This is a follow-up to a story I did last summer on USA Canoe/Kayaker, Pam Boteler. See the article, World-class athlete, activist and raw food vegan at 40.

Boteler is the top American woman in sprint canoeing, a high intensity flatwater sport that’s a growing craze among women at boating clubs across the United States. Competitors kneel in sleek carbon-fiber boats and paddle furiously on one side for up to 1,000 meters.

Sprint/flatwater canoe (also known as “high-kneel) is currently an Olympic event for men, but not for women, and is the last summer Olympic sport to not have full gender equity. (Women’s ski jumping is the last winter Olympic sport not to offer women’s events.) Canoeing is the companion discipline to kayak (an Olympic event for men and women). Canoe/Kayak is one of the oldest Olympic sports, and one of the most difficult, as it is a classic test combining speed, power, endurance, and balance.

Photo by Brian K. Donnelly

Pam is over 40 and still competes regularly against “kids 18-23” and she still wins. Recently, with her canoe partner (30, with 2 kids and another on the way) and she won 3 bronze medals at the Pan American Championships in Mexico City ( at altitude), setting a new American record in the C2 200m event (2 person canoe).

They also set a new 500m record at the national championships in August in Oklahoma City, where they won 3 gold medals. And they finished 4th at the World Championships in Poznan, Poland in August.

Photo by Brian K. Donnelly

She writes: “Thank you – for featuring me. Your blog is awesome and inspiring (great outrigger photo!). I look forward to reading from your site about amazing women over 40, 50, 60. Thank you for what you are doing for so many women. Life certainly begins in many ways after 40. ”
Pam Boteler

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.

SUCCESS STORY: Lee Austin

SUCCESS STORY: Lee Austin

Lee Austin from Gympie, Queensland.

lee-austin-queensland-49About to turn 49 and can honestly say lifting weights so far has given me awesome results. Yes nutrition is 70% but with dedication & commitment its all achievable. I am also currently studying to be a Personal trainer here in Australia – I want to inspire, encourage and be a role model to the over 40’s who may have doubts & need that little bit of guidance. I am really passionate about making the difference for them, working as a team 🙂

Feel free to jump over and like my page – Ms Lee Personal Training

Keep lifting and smiling xo

 

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SUCCESS STORY: Tracey

SUCCESS STORY: Tracey

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

“Until recently, I have had size 14 clothes in my closet. Now I am a size 2-4. I never found something I could live with until now. I never made myself a priority on my to-do list until now. It’s been a year that I lost 45 lbs and maintaining this weight and I attribute my success to weight training and good nutrition. I lift as heavy as I can, so much that my third set has me barely being able to so 5-6 reps.

That is what I changed. I used to use pink and purple weights thinking high reps, low weight was the answer.

WRONG! And I still do cardio after I lift but I don’t do more than 30-45 minutes where before I would try for a minimum of an hour.”

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SUCCESS STORY : Rose Flower

SUCCESS STORY : Rose Flower

Rose Flower says: “Just wanted to share my transformation.” rose-flower

40 is the new 20!
I started my journey in May 2013! So I’m going on 3 years this May! Hard work does pay off!”

I started my in May 2013 because of my health my doctor told me in a nice way that I was obese she put it yo me gently.
First thing I did was run and just started eating healthy.
I hear a lot of clean eating and I research it and started clean eating!
About 6-7 months into my journey I found out that I needed to have my gallbladder removed because I had high cholesterol so I took a few months off. Just last year of January I started to lift weights and I just fell in love with it!
You can follow me on my IG: Liaroser

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