Who Are All These Phenomenal Women?!

Who Are All These Phenomenal Women?!

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Who Are All These Phenomenal Women?!

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


• 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!”

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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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