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

ACROSS 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!”

NEXT: 500 reasons women over 40 lift weights

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The 10 Habits of Reasonably Fit Women Over 40

by Fit Women Staff

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.

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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one of the leading authorities on the Paleo Solution, the Original Human Diet. One of the questions I can imagine “healthy” people might ask ( like I did) is why do I need to this “diet” and what will the benefits be for me? I actually asked my Cross Fit trainer, Mauricio that very question this morning and here’s what he had to say.

A Paleo Breakfast

He is a very healthy 20 something male and he noticed right away a big increase in his energy level and not bonking at mid-day like he used to. Also he hasn’t been sick with a cold or allergies in a very long time and he has been able to do more training then he used.

Personally I am in the category where I adhere to 80% of the diet and so I actually get about 95% of the benefit that Paleo has to offer. And the benefits can add up very fast.

Let’s take a look at where you should start.

1. Clean out the Pantry
We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter.

2. Go shopping
Now it’s time to fill your cupboards with food worth eating.

Buy Protein. Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No! Beans and rice do NOT count as protein. Pork, beef, lamb. Trout, salmon, shrimp, crab. Chicken, turkey, duck. Round things out with some good quality bacon, omega-3 enriched eggs and some items like chicken apple sausage to help you with breakfast on busy days.

Garden Fresh Strawberry

Visit a Farmer’s Market to get Local Veggies. Shop with the season, which typically means what is on sale. Mix up the colors, lots of orange, red, and greens.

Fruit. Limit fruit to 1 serving per day if fat loss is your goal. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes are great for athletes post workout but not for folks who want to lose weight.

Fats. Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
If fat loss is a goal limit nuts to 1-2 oz. per day.

Spices, Herbs and such. Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of choice.

A Typical Paleo Lunch

3. Cook! The majority of your meals will look something like this: 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
Several servings of vegetables, either raw, steamed, or lightly cooked. Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts. A lot of meals start looking the same, but everything can taste great with just a few variations.

Check out this Paleo Recipe Vault with Mouth Watering Meals.

Key points to remember:
• Eat Protein every meal and 3-4 meals per day. Eating protein with each meal I found reduces my cravings for more food then I need. • Beverages are coffee, tea, mineral water. Unsweetened, this includes stevia.

If fat loss is a goal: Limit fruit to 1 serving & Limit nuts to 1-2 oz and EXERCISE!

4. Go for a Walk or a Run or go do Cross Fit, Just Move that Body!
You were born with a certain set of genetics from your parents and all of us have genes that are meant to be active. Really active. The Center for Disease Control lists “INACTIVITY” as the third leading cause of preventable death in the U.S.

How your genes “experience” the world thru sleep, food, exercise etc, influences how those genes are turned on or off and this determines your phenotype. If you were analyzed for disease potential when you are a “Sedentary Person” vs. an “Active Person” your genes would look totally different. You are literally a different person when you exercise vs. when you do not.

So, Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.

5. Sleep! Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

6. Get Your Blood Work done. So you will have some metrics to show you that Paleo is actually working on your insides, go to your doctor or clinic and order your blood work. I get mine down every year and its a fairly simple process. Read Robb’s book or ask your doctor what all of the different aspects of the blood work mean. But mainly you will be comparing your LDL Cholesterol (Bad) vs. HDL Cholesterol (Good) levels, your Triglycerides, which are a measure of your circulating blood fats, Glucose levels, Glycated hemoglobin ( or A1C), which is a measure of how much sugar is sticking to your red blood cells, and C-reactive protein or CRP is a marker of systemic inflammation.

Use your blood work as a starting point for your Paleo diet changes and then get tested again in a month or 2 to really see the overall effect your food choices and exercise regime are having on your health.

What is NOT allowed on Paleo:

Fuji Apples and Cinnamon – Paleo Snack

• Grains: bread, rice, cereal, pasta, corn, gluten-free pseudo grains
• Sugar or sugar substitutes: maple syrup, honey, agave, stevia, sucralose, etc.
• Alcohol: sorry aficionados, beer is maltose is sugar; wine is fructose
• Legumes: beans, peanuts/peanut butter, lentils, soybeans (yes, this means tofu), peas
• Dairy: milk, cream, butter, cheese, yogurt, whey

If you must have some “Cheat Foods”:
• I’d recommend one small square of dark chocolate per day

What about Alcohol? Don’t take away my drinking, you say?

Well even the Paleo King, Robb Wolf admits to having a “Paleo Margarita” occasionally. The drink consists of 2 shots of tequila gold, Juice from 1 lime and a splash of seltzer water. Its quite good actually.

Much of the problem with drinking is not the alcohol but the sugar that comes with it. A “typical” margarita or vodka & tonic would be loaded with sugar. Beer is loaded with gluten and has a significant sugar content. As for wine, opt for the dry varieties as they have less sugar.

But as with anything moderation is key and alcohol is NOT Paleo. If you must drink, imbibe earlier in the evening as far away from bedtime as possible. Alcohol turns off your growth hormone release which is Not good for your health, recovery or body composition. So if you are wondering why your fat reducing is not working cut out drinking for a month and see what happens.

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Holistic Tips for Fighting off the Flu

by Fit Women Staff

This year has seen a disturbing increase in the number of flu-related deaths in California, and it is a cause for concern, but certainly, not panic. The purpose of this article is to educate and arm you with simple, effective, natural and holistic methods to prevent or recover from a cold or flu. With the information presented in this article, you will know what to do for yourself, and your family to prepare for and breeze through the cold and flu season.

Prevention:

Of course, the best answer to cold and flu season is not to come down with one in the first place. So, the first part of this article is on prevention. There are many, many things that you can do to help yourself out; and, I’m not talking about getting a flu vaccine. I’m not a proponent of injecting disease, contaminants, and even heavy metals into my body – in the name of prevention. Medical journals have published thousands of articles revealing that injecting vaccines can actually lead to serious health problems including harmful immunological responses and a host of other infections. This further increases the body’s susceptibility to the diseases that the vaccine was supposed to protect against. For more information on the hazards of flu shots, check out this enlightening article – Flu Shot More Dangerous than Flu. There are much safer, effective, and simple steps that can be taken. In fact, they are so simple that they fall into the Duh Category. But, SOOO FEW of US actually do them. Anyway, here I go…

1] Get enough sleep:

Oh my goodness, if there’s one thing on the list that could wipe out half the colds and flus in the world, it would be everyone getting enough sleep. Our bodies are amazing at fighting off viruses and bacteria, but only if we’re in top physical condition. So, if you feel like something is trying to get you, take heed and hit the sack for some shut eye. During sleep your body can devote all of its resources to fighting off whatever is trying to take hold inside of you.

2] Eat the right foods:

Well, I could go on ad nauseam about getting proper nutrition and all that, but I’ll restrain myself for the moment. Good nutrition is the ammunition your body needs to fight anything, it’s more important than any drugs you can take. If you’re feeling vulnerable to a cold or flu, there are foods that will help you stay strong, and foods that will send out flyers inviting a cold or flu to come and party in your body. Which do you want to eat? So, when you’re feeling vulnerable to getting sick start implementing the tips below until you feel stronger again.

First, eat warmer foods that are easily digestible. Cold foods are harder to digest and will drain your body’s resources. Things like salads and sandwiches. This also means that you should not drink cold drinks, but have them at room temperature instead.
One of the biggest no no’s, and a direct invite for a cold or flu is to eat dairy products. Dairy creates mucus, lowers your immune response, and slows your digestion to a crawl. So, NO milk, cheese, yogurt, ice cream, yada yada…
The right soups are fabulous. This means thin stock soups, like vegetable, minestrone, and miso soup are wonderful. A little bit of meat in your soup is ok, like fish, chicken or even an egg, but avoid red meat; it’s really hard on you, hard to digest, drains your resources, and lowers your immune response; absolutely, no cheese in your soup, ok? It’s a mucus making machine, all dairy products are.
Drink tea, not coffee. Coffee depletes your immune system. It’s hard on your adrenals, kidneys, and heart. Green tea however is good. It is fabulous for boosting your immune system, and is full of antioxidants. Now If you really want to strengthen your immune system, one of the best teas to drink is rosehip tea. Not from a teabag though. Go to a health food store and ask for dried rosehip pieces, not whole rosehips. Why not? Because you’d have to take a hammer and smash them up, that’s why. To make the tea, boil water and pour it over about 3 tablespoons of rosehips and let steep for at least ten minutes. You can use RAW, UNHEATED honey as a sweetener which is full of antibacterial and antiviral enzymes. Good stuff.
It’s so obvious, I shouldn’t have to say it, but oh well. NO fried foods and NO processed sugar! You might as well inject yourself with staphylococcus and save some time.
Avoid pastries, pastas and any other wheat products, they are cold and flu factories.
Basically, the rule is to keep your food simple and easy to digest, and for goodness sake, chew before you swallow, that way you actually get some of the nutrition out of it.

3] Drink enough Water:

Water is the most important cleansing medium for your body to eliminate unwanted garbage. A reasonable estimate would be to say that more than 75% of us are chronically dehydrated. That’s fairly astonishing, but not surprising given our busy, lifestyle. Water is life, our bodies need it to for well, everything. Do yourself a favor, and drink more of it.

4] Preventative Herbal Formulas:

There is one gentle herbal formula that I do recommend to my patients if they are motivated to gradually build their immune system over time, or take preventative herbal measures for an upcoming cold and flu season. It’s called Yu Ping Feng Wan or Jade Windscreen. I’ve taken Yu Ping Feng Wan myself for many years, and it’s been many years since I’ve come down with a cold or flu. If you want to do yourself a favor, and prep for the cold and flu season, I recommend taking Yu Ping Feng Wan beginning in August, and continue taking it throughout the season. You can discontinue when you feel the danger is passed. You can also take Yu Ping Feng Wan for a much longer term, years, if desired. It’s a great way to gradually build your immune system up. It’s subtle, but eventually, (especially if you’ve fixed your nutrition and sleeping habits) colds and flus will be a thing of the past. I do have one caveat; stop taking Yu Ping Feng Wan if you do catch a cold or flu for as long as you’re sick and then wait to start up again until after you’re well. Since Yu Ping Feng Wan is tonifying it could strengthen a cold or flu if you continued taking it while you’re not feeling well.
If you’re going to put yourself in harm’s way of a cold or flu – such as, visiting your tiny nieces or nephews or flying on a plane or must be around someone who’s hacking their lungs up – then you can take Gan Mao Ling or Yin Chiao Wan, as extra protection and prevention during your time of exposure. Either one is just as effective.

For convenience, I do have these formulas available through my website at www.inspirewellnesscenter.com

Article by: Holly Reese, MSOM, L.Ac. She is an acupuncturist, herbalist, wellness coach, food-healing expert, founder of the Inspire Wellness Center, which specializes in natural and holistic health alternatives for the recovery of chronic illness. Holly Reese is also author of Rising from the Abyss: My Journey into and out of Chronic Illness a gripping memoir that details Holly’s personal descent into and eventual rise from a nearly fatal auto-immune disorder using all the natural and holistic health methods that she espouses and uses for her wellness practice. Feel free to contact her at: holly@inspirewellnesscenter.com.

Why be upside down?

by Fit Women Staff

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.

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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 >>