Unfortunately exercise & movement usually decreases as people age and the choice of the comfy couch over exercise is increasing the risk of disease & loss of independence. Retirement is not a green light to sit back & let vitality & life pass on by. Make a choice & choose the prescription of physical activity over medication.
Yes, we are part of that growing “aging population” but it is never too late for anyone to start and I congratulate all that have made a decision to join my classes and are consistently working towards improving their quality of life by taking control of their fitness & health.
The photo above is some inspiration from our class with the pressing overhead movement.
This is just one of the strength exercises we do on a regular basis that can help improve on their ability to manage everyday living tasks & activities. As we age we need to keep moving but we also need to include resistance training into our exercise routine.
Weighted work = more muscle
- Improves & maintains muscle mass
- Improves & maintains positive metabolic rate
- Improves posture & gait
- Improves & maintains muscle tone
Everyone has a different reason for exercising and if we believed in what we see, hear or read we could wrongly assume that it’s all about starting a 1 ,2 ,6 or even 12 week challenge that will have you burning calories to find that elusive weight loss fix that is going to change your life!!
I’m sure that a headline such as “Fitness for Bone Health” isn’t nearly as appealing as “12 week challenge for your new year bikini body”.
I’m happy to see a shift away from fitness just for the younger body image, and put the spotlight on where it really matters – that is, health & fitness to live your life, for your entire life!
It really is about being healthy & having the strength to fully live your best life no matter what your age or starting point.
So here is a real challenge for you…make a decision now & start moving!!
Time to stop playing the weight loss game!
Weight loss is NOT a game & it’s NOT OK to eat whatever you want & expect to burn it off at your next exercise class!!
The Weight loss industry is BIG business & unfortunately a lot of weight loss programs are just focused on calories.
- We eat less = reduce calories IN
- We exercise more = increase calories OUT.
NO…….. Our life & our health is so much more than just an equation!
A recent newspaper article about the typical gym classes & how many calories you can expect to burn really annoyed me. I know headlines sell newspapers, but this is just saying to people that it’s OK to go & eat whatever you want because you can just go to a gym class & burn it off.
Now, don’t get me wrong- calories do form part of the equation, but all calories are not the same & looking at weight loss as to how many calories you can burn in a single exercise session is just wrong!
Hey, here’s the difference. I have counted calories in an exercise session before too, but when I count calories it is not because I need to know how much chocolate I can eat, it’s because my workout calls for it. Example, as part of my workout I might have to row for 50 calories. That calorie count is there for me to move those calories to the mark as quickly & efficiently as possible and I can tell you, not at anytime during that session am I thinking about weight loss let alone how much chocolate I can eat!
It will just not work if your focus alone is on counting calories. What you need to be focusing on is the nutrients that you are feeding your body, the quantity & quality of protein, carbohydrates & healthy fat. Just keep in mind that there is no ‘one size fits all’ when it comes to prescribing a ‘diet’ particularly for women 40- 50 plus. You may even be eating well & exercising but there are a couple of other factors you need to consider. One is your hormone balance because this can influence your body to store fat along with inflammation caused by food sensitivities. Just remember, everyone is different so what could be working for one may not work for you.
Thanks to my friend Helen Helena Cooper Personal Trainer who kindly gifted me a SCOBY I am now enjoying the benefits of brewing my own Kombucha. The SCOBY may not look too appetizing but is actually pretty amazing and continues to grow so I have even managed to brew a second batch with a new SCOBY.
So what is Kombucha
Kombucha is a naturally fermented sweet tea based drink. It is brewed from a mixture of tea & sugar and a SCOBY ( Symbiotic Culture of bacteria & yeast). I used a mixture of black & green tea to make mine.
During brewing the SCOBY feasts on the tea & sugar converting it into health giving acids such as glucuronic, lactic & acetic creating an effervescent, low sugar & low caffeine drink.
Some of the benefits are:
- Improved digestion- full of probiotic bacteria & yeast to aid digestion
- Supports the Immune system- contains antioxidants
- Reduced joint pain- rich in glucosamines
- Increased energy- contains B vitamins
- Detoxification- from enzymes
I usually train early mornings so I have been having a small glass first thing in the morning before training and another later in the day.
It’s that time of the year again where we are constantly being overloaded with so many diet, weightloss & fitness programs. They all claim to be the answer to all your New Year resolutions, some in as little as 1 week or maybe they will even stretch it out for up to 12 weeks.
So what does DIET mean to you?
To most people it means losing weight & cutting calories, one way or another. Well that’s what most weight loss programs try to sell you. Unfortunately most of these quick fix diet secret solutions are just that-a quick fix- which means quick results but NOT long term success.
The common thread is that it can be very confusing, but the truth is that everybody is different, & there really is no “one size fits all” program.
Diet & weight loss is a huge marketing business as everyone is looking for that SECRET fat loss solution. Maybe they just want to look like the bikini body promoting the program! If people are after the secret to weight loss with a quick fix solution they are seriously missing the mark!
If you think you need to lose weight, firstly you need to stop for a minute & take a good look at yourself….why do you want or need to lose weight? Is it because of a known health issue, you don’t like feeling the way you do, or do you just want to look good in a bikini, maybe you want to fit into your clothes better or to be fitter so you can keep up with your children or grandchildren.
It’s your choice & whatever your reason, losing weight is usually about the number on the scales. If the number comes down your happy because you have lost weight.
Forget about focusing on the scale weight. There are too many other issues to consider besides that number. Yes you may have initially lost some weight due to restricting calories but is this the way you want to eat for the rest of your life? It just means that your life revolves around what you can & can’t eat & what the scales are telling you. Unfortunately this is just setting you up for failure again.
What if there was a better way to burn fat. What if you actually stopped thinking about the ‘diet’ and started to look at the bigger picture which includes building a healthier body that will stay with you into the future.
There are a few pieces to this puzzle but the first step is to stop letting the scales control your life!
I have just had my Body composition Analysis done, & the results are interesting so I will do another post on the results.
So WHY do I need to know my body composition?
One of the reasons is that it gives me a good overall picture of my body. Not just my weight but other areas such as body water, protein, minerals, muscle mass as well as body fat & particularly the fat I carry on the inside, not what you see on the outside.
I also have an underactive thyroid, which means my metabolism is not always functioning at optimal levels and I can & do put on weight in the blink of an eye.
My weight increase is usually in the form of belly fat. The problem with belly fat is that although it is easy to see & feel it can also be made up of hidden fat, called visceral fat, which is stored around our internal organs meaning we are exposed to a higher risk of chronic disease such as diabetes, high blood pressure or heart disease.
The body composition analysis is great tool but there is also a simple test you can do which is an indicator of your fat distribution and that is your waist to hip ratio. Your waist measurement is divided by your hip measurement and a reading over .80 for women or 1.00 for men could be an indication of increased health risks.