How Much Should A 2-3 Week Old Baby Eat The 5 Biggest Barriers to Fitness Over 40 – How to Get Your Groove Back!

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The 5 Biggest Barriers to Fitness Over 40 – How to Get Your Groove Back!

What makes an experienced woman? time Like a fine wine, she is complex. Full of surprises. Life experience has taught her that she is not defined by her chronological age. If you are an experienced woman, you know that your health is your most precious asset. You know that the best gift you can present to the world is a healthy YOU – physically, mentally and emotionally.

But if you’re over 40 and especially if you’re over 45, you’ve probably realized that staying fit and healthy isn’t the same game you played in your 20s and 30s. Maybe you can’t lose weight as easily as you once did. The same workouts do not produce the same results. Every woman over 40 knows that feeling of frustration when she has gained a few extra pounds, or of not being able to work out as intensely as she once did. Busy lifestyles make healthy eating and exercise even more difficult. Although we are not all the same, and every woman has different needs and issues related to her personal health – every woman needs to exercise and adopt healthy eating habits. I’ve identified 5 of the biggest barriers to staying fit after 40 – and how you can overcome them. I want you to challenge your beliefs about eating, exercising and how you look. Learn your individual “factory settings” and how you can naturally and intuitively stay fit and healthy. Staying in shape is not about feeling bad. It’s about feeling strong.

And have fun – don’t stress about every forkful of food or every minute on the treadmill. Remember, you become what you believe! Be the beautiful, experienced woman that you are – it’s the spice that makes the dish!

Barrier 1: The cookie-cutter syndrome

Your body has specific factory settings that are unique to you. What you may not know is that your body naturally wants to get you to your optimal weight (not Jessica Alba’s or Angelina Jolie’s) as long as you don’t fight it. You just have to get back to yourself and stop using diet and exercise programs that don’t address YOUR special needs!Yes, it may be harder to lose or keep your weight off once you hit your forties and fifties, but when you understand. how your individual body works, you can get results faster and maintain them more easily.

You’ll look great and feel even better. Take off your clothes and take a good look in the mirror. Like a lobster that sheds its old shell and grows new shells throughout its life, you have the power to shed old images of your body and embrace who you are now – without beating yourself up about it. Start paying attention to your body. Follow its wisdom. You are not doomed to be overweight or on a perpetual diet. Once you accept the body you were born with, you can return to your unique, normal weight – the way nature intended. What I vehemently oppose is the endless pressure to be BAD. That’s a huge part of the problem. The data from some treatment centers shows a steady increase in eating disorders in women over 40 years old. We are all different. Some bodies are meant to be soft and curvy. Others are naturally sharp and angular. That’s the beauty of diversity. Accepting and loving the unique beauty of your body will set you free and give you confidence and power!

Barrier 2: Taking Care of Your Metabolism

Nutrition is essential to metabolism. Everyone knows the word “metabolism”, but not many people know what it means. You probably know someone who can eat whatever they want and not gain weight. Well, if you believe that some people are just born with a robust metabolism….it’s a myth!

The truth is, you are not the victim of your metabolism – you are the creator of your metabolism. It’s not a mystery. Food is simply energy. Your body requires energy to function. Food in the form of protein, carbohydrates and fat are your main sources of energy (calories). Take more energy than you need from any of these and your body will store it as fat. So fat loss is all about energy balance. Simple, right? You need to eat smarter, not less. When you restrict calories below the minimum amount of energy needed to fuel your nervous system, your body thinks it’s starving. When this happens, your body not only burns muscle for fuel, but in the process, your body actually slows down your metabolism.

When you lose muscle, you lower your metabolism. Lose the mindset: “eat less, weigh less.” Restricting your calories will guarantee you a slower metabolism. The act of HEALTHY eating – which encourages your body to process the supporting foods frequently – guarantees a faster metabolism. A faster metabolism means your body becomes a fat burning machine.

Barrier 3: Diet Addiction Diets don’t work.

The health and fitness industry relies on the fact that you either don’t know it or you won’t believe it. But if you’ve tried to lose weight in the past on some kind of fad diet and you gained the weight back and then some, you know what I mean. I know, you probably think you have to be on a diet forever to have any kind of permanent weight loss. But nothing could be further from the truth. With rare exceptions, most people are born in normal weight bodies. But then we learned to diet instead of eating intuitively. Dieting causes the body to go into survival mode, ie, starvation. Dieting signals deprivation to your body and triggers a biological drive to prepare the body to maximize food and minimize energy burned to save itself. Making the best food choices is your secret weapon in the quest for over 40 fitness. Eating supportively will help you boost your metabolism, burn more fat and increase your energy dramatically. The goal here is to be FIT and HEALTHY and look great for YOUR body type.

Believe it or not, good nutrition is so powerful! And you can change your eating (or lack of eating) habits bite by bite. Aim for at least one healthy choice each day and more supportive than the day before. Go for 2-3 improvements every week. Making these small nutritional changes will add up quickly amazing results as you gain control over your metabolism.

Barrier 4: Ignoring the Fab 4

There are 4 essential components of fitness. If you want to get fit and avoid injury, you’ll need some variation of all of them. Many clients complain about taking the time to stretch or just want to do cardio without weight training or weight training without cardio. You need them ALL. So here comes the excuse. “My life is pretty chaotic right now! I don’t have time!” Well, you don’t need a lot of time – but you will need some time. And if living a healthy lifestyle is important to you, you’ll need to make a commitment. But the more you do it, the more you’ll want to do it. So what are they? Cardio exercise increases your metabolism so that you burn energy at a higher rate than if you didn’t exercise. It reduces your appetite by turning on your sympathetic nervous system. This activates your “fight or flight” response. What does that mean? Try this:

The next time you feel a twinge, take a brisk walk or jog. Notice how you feel after your workout. Your hunger will decrease or disappear completely. Cardiovascular exercise, resistance training and flexibility exercises will help you lose extra weight that puts stress on your joints. You will strengthen the joints and lengthen the muscles, which will reduce your risk of injury in your daily activities.

Barrier 5: Leaving Your Goals to Chance

As a personal trainer, I see many clients grab their weights and lace up their running shoes before they know exactly what they want to achieve. My advice to them and to you is – Leave Nothing to Chance. Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you are to do what it takes to get it. First, check your expectations. Are your goals reasonable? Although it would be great to lose 20 pounds in 7 days, there is no safe way to do this. Unrealistic expectations undermine your efforts and make it difficult to stay on track. Look beyond the obvious. Set goals that can be measured by something other than a bathroom break — like lowering your blood pressure by 10 points or increasing the distance you can walk or jog. When it comes to exercise, the most common excuse cards that are played are the queen of “not enough time” and the ace of “not convenient.” You will always be busy. And it’s much easier to sit with a glass of wine or a bowl of ice cream than to jog to the corner or do crunches on a stability ball. But the truth is – they are not valid excuses. You don’t have to go to the gym, and you can cut 30 minutes a day to exercise. For years I worked out either first thing in the morning before work or at night after the kids went to bed with nothing but some exercise videos, some hand weights and a workout bench I bought at Goodwill for 5 bucks.

Start right where you are. If you don’t (or can’t) make time to do this FOR YOU, maybe the problem isn’t the fact that you have time. Maybe your life has gotten too out of control and the question now becomes priorities. Your health and wellness should be at the top of the list! You can start with minimal equipment and space. It’s easy and cheap! The best advice I can give you is JUST START. Start moving. Get fished! Have you ever noticed those slim, hummingbird people? Well, studies show that it’s not a mysterious food substance, cell or hormone that makes these people burn fat like an iron pan – it’s movement. Obviously, it’s not THAT simple, but it’s true that the more you move, in very subtle ways, the more calories your body will burn throughout the day. And that will have more than subtle positive effects!

  1. Balance and Flexibility
  2. Muscular Strength & Endurance
  3. Body Composition
  4. Aerobic Capacity

Your body composition changes as you age. Weight gain after 40 and especially after age 50 is very common. The most dangerous type is around the midsection because of its proximity to your organs, so it’s the biggest risk for heart disease. The good news is that the combination of cardio, resistance training and flexibility means that a healthy body composition will take care of itself! We lose an average of 5% of muscle mass every ten years after the age of 35 – if we do nothing about it. A side effect of this is weight gain. If you don’t intentionally rebuild muscle through exercise, and you eat the same amount of food (or more) that you did when you were in your 30s – you will win. Muscle gives us the metabolic ability to burn calories EVERY time we move – whether we’re active or at rest. Muscles are constantly fueled by calories even when you’re lying on the couch with the remote in your hand.

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