Fitness Success After 40. The Science and Art Of Living an Amazing Life

If your goal is fat reduction, protein is one of the biggest keys to help your body do its thing. Not only does it take more calories for your body to process protein vs. fats and carbs... It's the core building block of the lean muscle that will boost your metabolism. Once you understand how to use protein the way your body needs... You can build nearly any body composition you want. I reveal exactly how in this free video training!

Fitness success after 40 is all about doing the right workouts, eating the right foods and doing it the right way. The old way of doing longer and longer workouts and setting less and less are over. It’s time learn the 5 pillars to focus on, In this episode I teach about what you need to focus on and why.

Even if your goal is to drop lbs... There's one sign you should never, under any circumstances, start cutting calories. It requires that you listen to your body... Because if you ignore this cue, even with the best intentions... You can mistakenly add fat and lose muscle even if you're training at your max. To discover your body's cue telling you whether it's safe to cut...

Listen as I explain the importance of NOT going to low.

Need help in your fitness journey. Want a plan designed just for you?

Ever heard the saying, "Exercise is queen and nutrition is king"? 🏋️‍♀️👑 It's a powerful duo that reigns supreme in the fitness kingdom. Building muscle and losing fat isn't just about lifting weights or running miles. It's a dance between the energy you expend and the fuel you take in. Nutrition lays the groundwork for transformation; it's the king that sets the rules. What you eat determines the quality of your kingdom—your body. And exercise? It's the dynamic queen that commands your muscles to grow and your endurance to soar. Together, they create a synergy where the real magic of body transformation happens. So, don’t just focus on one and neglect the other. Give your nutrition the throne it deserves and let exercise lead the way to a fitter, stronger you.

Discover the science behind metabolism with this informative episode.

Explore the three main factors that impact your metabolic rate:

Think of your metabolism as a fat burning furnace. Its literally the thermost that regulates how many calories (fat) you burn throughout the day.

Learn what the difference is.

Weight Loss Resistance Syndrome (WLRS) is defined as having a harder and harder time losing fat (around the belly), a slowing metabolism, and a constant feeling of lethargy .

In this episode I explain each symptom and give practical advice on how to overcome WLRS

Are you tirelessly working out and eating healthy, but still not seeing the results you desire? You might be dealing with weight loss resistance syndrome! Here are some key points to help you understand this frustrating condition and its symptoms: 🔹 Weight loss resistance syndrome refers to the struggle to lose weight despite maintaining a healthy lifestyle and regular exercise. 🔹 Symptoms commonly include a slow metabolism, increased hunger or cravings, difficulty losing inches around the waist, and a lack of energy. 🔹 Hormonal imbalances, such as insulin resistance, can contribute to this syndrome, making weight loss even more challenging. 🔹 Other symptoms may include irregular menstrual cycles, difficulty building muscle mass, and a tendency to gain weight easily. 🔹 Remember, weight loss resistance syndrome is a complex condition influenced by various factors like genetics, stress levels, sleep quality, and underlying health conditions. 🔹 Seeking guidance from a healthcare provider or registered dietitian can help identify and manage weight loss resistance syndrome, providing personalized strategies and support to achieve your weight loss goals. Don't let weight loss resistance hold you back any longer! Take charge of your health and reach out to professionals who can guide you on the path to success. 💪🏼✨

Welcome to "Guilt-Producing Easy," the ultimate guide to kicking off your fitness journey with a positive mindset and achievable goals! 💪🎯 In this empowering video, our fitness expert will inspire you to take the first step towards a healthier and happier lifestyle. 🌈

Starting a fitness routine doesn't have to be overwhelming or guilt-inducing. We believe in the power of simplicity and the incredible impact of stacking small wins along the way. The key is to begin slow, steady, and build momentum gradually, allowing yourself to celebrate each milestone achieved. 🚀🎉

Join our expert as they share invaluable insights, practical tips, and motivational strategies that will transform your perception of fitness. Discover how to embrace the concept of "guilt-producing easy" and harness it to your advantage. 💡✨

Learn to set realistic goals and break them down into manageable steps, ensuring that your fitness journey becomes a sustainable and enjoyable process. Our expert will guide you through various exercise techniques, emphasizing the importance of proper form, consistency, and gradual progression. 🏃‍♀️🏋️‍♂️

Through this video, you'll also explore the psychological benefits of stacking wins. By celebrating even the smallest accomplishments, you'll develop an unwavering confidence, creating a positive cycle of motivation and achievement. 🌟🎉

Whether you're a beginner or looking to get back on track, "Guilt-Producing Easy" is your ultimate resource for embracing a fitness routine that fits seamlessly into your lifestyle. Embark on this transformative journey with us, where you'll learn to prioritize self-care, find joy in the process, and cultivate a healthy relationship with your body. 🌟💖

Don't let guilt hold you back any longer! Join us and unlock the secrets to starting slow, keeping it simple, and stacking those incredible wins that will propel you towards a fitter, stronger, and more confident you.

Remember, it's time to ditch the guilt and embrace the power of "Guilt-Producing Easy"! Hit play now and let's embark on this life-changing fitness adventure together!

After years of starvation diets, over-exercising, weight loss challenges and other gimmicks your metabolism may become stunted, stalled or slow to burn calories.

This leads to:

Fear of Aging– Worried about the typical health issues that come with aging, such as reduced mobility, strength, and overall fitness.

Desire for Control– Feel like you’ve lost control over your body and want to regain it

Social Pressure-You may feel social pressure to look a certain way, especially in a society that often values youth and thinness. (Total BS By The Way..!)

Lack of Confidence– You may lack confidence in your ability to lose weight or get fit

Fear of Failure– You may have tried to lose weight in the past and failed, which could make her hesitant to try again.

I get it. These are all very real emotional issues that need to be addressed. Our trainers understand you. They know how you feel. They have found that by focusing on the uniqueness of the person really is the way to achieve results.

Every-BODY is different and therefore EVERYBODY needs a different plan (your plan) to help you achieve lasing results.

1- It slows age-related muscle loss and increases muscle mass and quality. We all lose muscle as we age, but we need it to stay strong enough to function in daily activities, not to mention to travel, enjoy sports, and play with grandkids.

2- Resistance training burns fat. Think it’s all about cardio? Wrong. So many people want to lose weight, and if you’re one of them, then you need to be lifting.

3- Weight training improves balance -- both when standing still and when moving, thus lowering the risk of falls.

4- It eases arthritis pain.

5- It lowers blood pressure.

6-It fights obesity.

7-Strength training fights osteoporosis. This is an extra motivation for women, who lose a small percentage of bone mass each year after menopause.

8-It fights depression among older adults.

9-It prevents dementia, including Alzheimer’s.

10- It prevents Parkinson’s Disease.

11-Weightlifting helps you sleep better.

12-It helps your self-esteem and appearance.

13-It can improve memory and mild cognitive impairment.

14-Strength training is effective at treating the symptoms of Type 2 diabetes.

15- It boosts our metabolism, in addition to burning fat and building muscle. So, we’re also using more calories when we’re resting and sleeping.

OK, so I listed more than 10! Honestly, it was hard limiting it down to just 10! So many reasons to strengthen train.

Would you like to be 50 pounds lighter just 12 months from now? 

Can you image how you would look? 

You’d look like a whole new, younger person. 

It’s actually much easier than you think, and I’m not talking about invasive, costly surgery, or grueling routines. 

All it takes is losing one pound each week. One single pound. 

Let’s break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500-calorie deficit each day to lose 1 pound in a week. 

Your 500-calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise. 

If you don’t currently exercise, then any new activity will count towards your 3500-calorie weekly goal. 

Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. 

Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories. 

Here are 7 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled coffee drinks. 
2. Just say NO! to treats and snacks. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself. 
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30-minute jog is the act of getting your shoes on and walking out the door. It’s true. 
4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye. 
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad knees’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories. 
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts. 
7. Come give my fitness program a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn hundreds of calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.

Weight loss resistance syndrome (WLRS) is a term used to describe the difficulty some women over 40 may experience when trying to lose weight. This syndrome is often attributed to hormonal imbalances, changes in muscle mass, and a slower metabolism that typically occurs as women age. It is also associated with other factors such as stress, poor sleep, and unhealthy eating habits. A slow metabolism can make it harder for women over 40 to lose weight because it refers to the rate at which the body converts food into energy. As women age, their metabolic rate tends to decline due to various factors, including a decrease in muscle mass and hormonal changes. Muscle is more metabolically active than fat, so having less muscle mass means that the body burns fewer calories at rest. Hormonal changes also play a significant role in weight loss resistance for women over 40. As women approach menopause, estrogen levels decrease, which can lead to increased fat storage, particularly around the abdomen. Additionally, lower estrogen levels can cause insulin resistance, making it more difficult for the body to process sugar and increasing the risk of weight gain. Another factor contributing to a slow metabolism and weight loss resistance in women over 40 is the impact of stress. Chronic stress can lead to elevated cortisol levels, which can cause the body to store more fat and make it harder to lose weight. Poor sleep quality, which is common among older women, can also negatively affect weight loss efforts by disrupting hormones that regulate appetite and metabolism. In summary, weight loss resistance syndrome for women over 40 is a complex issue that involves hormonal changes, a decrease in muscle mass, and a slow metabolism. These factors, along with stress and poor sleep, can make it more challenging for women in this age group to lose weight. To overcome this resistance, it is crucial for women to adopt a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and adequate sleep. Consulting with a healthcare professional or nutritionist can also provide personalized guidance and support in addressing weight loss resistance.

If you're not happy with your body then your workouts have lost focus. 
What is your immediate goal? 
If you don't have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results. 
I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results. 
1. Setting your goal 
You want to be in "better shape" but that's so vague. Dig deeper. 
What specifically do you wish you had now that you don't?

• To drop 3 dress sizes.
• To lose 2 inches of arm fat jiggle.
• To melt 4 inches from your waist.
• To be able to run 3 miles without stopping.

2. Define your timeline 
Now that you've determined exactly what part of your body isn't up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you'll find that achieving your goal becomes an easier process.

• To drop 3 dress sizes by August 20th vacation.
• To lose 2 inches of arm fat jiggle by October 13th wedding.
• To melt 4 inches from your waist by July 7th pool party.
• To be able to run 3 miles without stopping by June 16th city 5k.

3. Name your prize 
It's time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let's add a prize that you'll receive once you've accomplished your goal. This prize shouldn't be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.

• A couple new outfits for your August vacation.
• A sleeveless dress for the October wedding.
• A new swimsuit for your July pool party.
• A new pair of running shoes for your June 5k.

4. Picture it 
You know what you want, when you want it by, and the reward you'll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.

• See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
• Imagine how you'll feel walking down the aisle baring your toned arms.
• See yourself lounging by the pool in your swimsuit, carefree and happy.
• Imagine the feeling of accomplishment you'll feel as you cross the finish line.

As you age your muscle mass naturally dwindles. This process, called sarcopenia, begins as early as 20 and can ramp up to .4 lb loss in muscle each year starting at age 40.

There is a solution to fight off sarcopenia and to maintain your muscles: exercise your muscles with an assortment of resistance training modalities. Consistency is key – the muscle building benefits of each workout ends after about 48 hours. 

Keep challenging your muscles and they will repay you with ageless strength!

The following 3 habits will result in weight gain faster than you can say 'anti-fitness habits.' Break these habits quickly.

1. Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won't give you a 'full' feeling, these drinks slide by without notice of how many extra calories you're getting. Stick with water to avoid extra calories. 
2. Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high. 
3. Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.

oday’s focus is a biggie because even though you can’t see it, it can have a major effect on your health…

And that’s belly fat.

There are two basic kinds of belly fat …

• The “pinch-an-inch” type that’s just under your skin, called subcutaneous fat
• And the fat deep inside your body that you CAN’T see, called visceral fat

It’s the second type we’re going to talk about today.

Having some of that deep visceral fat is healthy because, among other things, it can help protect your organs. 

But too much of it can lead to heart disease, diabetes, and stroke.

You can get a buildup of visceral fat because of your genetics and/or lifestyle factors like stress, diet, lack of exercise, poor sleep, etc. 

Here’s a quick test to see if you are at risk:

• Grab a tape measure and measure around your waist.
• Divide your waist size by your height (using either inches or centimeters for both calculations).
• A healthy ratio is no more than 0.5 (for both women and men).

If you’re not where you want to be, the great news is that a healthy lifestyle goes a long way toward helping to prevent and reduce your visceral fat levels.

Remember when losing weight and dropping inches was so much easier in your 20's and 30's...

It just seemed like the weight just fell off. However, now the rules have changed. What worked then simply doesn't work anymore.

After 40 your body begins to change. Your metabolism cahnges. Heck... we change! So you have to change the way you approach your health and fitness.

In today's episode, I outline what you need to focus on to achieve the results you desire (and deserve!)

Losing fat, dropping fat after 40 can be a challenge. What used to work doesn’t work anymore. It’s time to change the way you approach your health and fitness. Listen in as I explain.

I’ve outlined the 4 steps below to get you back on the fitness fast track.

Step One: Get Focused.

Your crazy weekend happened. You ate things from your “never eat these” list, you drank more that you should have, but now it’s over.

Draw a line in the sand. The bad eating stops now.

If you’re serious about your fitness goals, then this weekend was the exception, and not the rule. Maybe it was your birthday, or your friends and family were gathered for a celebration, and the peer pressure to partake in unhealthy food was too much for you to resist.

Don’t beat yourself up for falling off the fitness wagon this once. Simply get back up, dust yourself off and get re-focused. Leave the past, and your slip-ups, in the past.

Step Two: Get Hydrated.

While bad eating can take on many forms, the end result is most often dehydration and water retention. The only way to restore balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your day. Start with a tall glass of water in the morning, and carry a water bottle with you.

Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water, just like at the spa.

Step Three: Get Picky.

For the next few days I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and some lean meat. Whole, real foods will quickly help to restore balance.

Don’t eat packaged foods for the next few days. This means saying no to snack foods, processed meat slices, dairy, baked goods and alcohol.

Try the recipe for roasted broccoli below – this is a wonderful, whole food dish.

Step Four: Get Moving.

So you’ve put an end to the eating madness, you’ve hydrated, you've eaten only whole foods and you’ve enjoyed a recovery juice…it’s now time to sweat it out.

Lace up your athletic shoes and put on your favorite gym clothes. When you start your workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute exercise routine.

I have just the exercise plan for you – one that will not only help you recover from your wild weekend, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.