Even When It’s Cold

Winter Wonderland~

You might think I’m about to tell you I was out exercising in the fresh fallen snow early last Sunday morning with a group of enthusiastic gals, but I’m not going to tell you that. The truth is….

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….I was thoroughly enjoying a typical Sunday morning, lounging in mushy jammies with a steaming mug of strong, black java, updating client profiles, planning posts and skimming Facebook. My heaven~

This particular Sunday I gazed out the windows and was mesmerized by a wild wind that was whipping up frosty snow swirls over the ominously ice-grey lake. My thoughts? “There’s no place like home.”

As I scrolled through Facebook, a friend’s post caught my eye. This idyllic scene; a beautiful photo of a motivated bunch of girls strolling through a refreshing winter morning. Wow.

I pointedly looked to see when it was posted and was surprised to find it had been added only minutes prior. In that swirling snow. This group of gals were taking a Winter Walk!

How incredibly awesome was that? (It was practically a blizzard outdoors.) Kudo’s girls!

While I’m not likely to give up my Sacred Sunday ritual, I was curious to review the benefits of exercising outside, even in the cold.

Icy Inspiration

We all know it’s tough to find motivation to exercise (ANY day) let alone outside on a frigid day. During the work week most of us begin and end our days in utter darkness tinged with a frosty chill. The winter sunshine is appreciated but it’s not all that enticing when it barely warms up the day. We’re compelled to stay indoors, find warmth and forget about fitness until the spring thaw.

But for some, like the girls who were out walking on that frosty morning, outdoor activity is preferable to a crowded, stuffy gym and I was pretty impressed and inspired by their tenacity and spirit! Ballsy babes!

A Doctor of Natural Medicine and a Personal Fitness Strategist agree.

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Winter Warrior Rosemarie

My sister-in-law, Rosemarie, was one of those Winter Warriors. Later that same evening we had the opportunity to talk about exercising outdoors, even when it’s cold.  Rosemarie is Doctor of Natural Medicine, owner of Infinite Healing and an incredibly intuitive healer.

We agreed that cold weather training can be a perfect opportunity to increase the benefits of exercise, health and longevity. Here are the reasons we felt were most important:

You can burn more calories.

The body works hard to regulate core temperature in the cold, you’ll burn more calories during a wintry outdoor workout compared to one indoors.

Overall calorie burn will vary with each person’s body mass and the extremity of the temperature, but it’s a great perk to burn a few more without the extra sweat and effort.

You can strengthen your heart.

Cold weather makes your heart work harder to distribute blood throughout the body. A regular exerciser with good cardiovascular endurance can strengthen their heart with cold-weather sessions. You’ll be ready for more strenuous workouts in the future. (Non-exercise stresses too!).

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Skater? Not sure but I’m in the game!

You can build a tolerance for the frigid season.

It’s damn hard to force yourself outside for the first walk/workout of the winter season but over time it gets easier. Adjust your expectations as you acclimate rather than push for your typical “good-weather” training levels. Pay attention to your effort as opposed to hitting certain time, distance or other performance goal. Learn to enjoy the process.

You can get a good dose of vitamin D.

Even when it’s cold, the extra sun exposure will supply you with the same important nutrients as it does during warmer seasons. The benefit feels like “more” in the winter because natural light is already so restricted.

You can feel energized and happier.

Cold-weather exercise will boost your mood. There’s no humidity to drag you down and the chill is stimulating. As the body works hard to stay warm, more endorphins are produced which leaves you feeling a strong sense of happiness – you’ll feel younger!

You should embrace the winter months.

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Me on a Tube!

  • Find a group of friends to kick your butt into gear.
  • Take the kids tubing and strive to keep up.
  • Get out your ancient ice skates and give them a twirl.
  • Rent some snowshoes, go for a walk with them on.
  • Organize a Pond hockey league!
  • Learn to Curl
  • Just get out and walk!
  • Ski!

Make fitness a bigger part of your life by extending your workouts to outside the gym while doing something fun. Exercising in the cold weather is going to make you hot!  (yep I just said that, cheesy I know!)

 

Get inspired. Get geared up. Get prepared. Plan your next adventure.

Winter activities can be as simple as organizing a walk with the girls or gathering the family for a skate. With bit of travel you could find Winter Snow Tubing in the country. It may take some research but you could perhaps find Snowshoeing at local golf course, winery  or through a pretty wooded estate. Ski weekends, sledding afternoons, snow angels moments…..even shoveling can be a fun and beneficial. Really!

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My Mack

Here, (in the Niagara Region of Ontario and Western New York) there are tons of opportunities to get out and you just need to do that – get outside!

Do something you’ve never done before and you’ll get a life you’ve never had before.

My personal favorite-Winter runs with Mack: This guy is the best workout partner I’ve ever had! Can you imagine keeping up with that!

<————– Happy, happy happy Bulldog~

Anyway….you get the idea.

 

Get out of that lazy-boy recliner before you begin to look like one! Fresh air and exercise will take care of many health concerns and you’re just going to be happier. That, and you’ll be away from the fridge!

Have a fantastic winter and promise me you’ll get out and play! ~karen

About the Author

nourish1Hi! I’m Karen Pilote – My job title (I suppose) is “Personal Trainer” but lately I’m liking the term “Personal Fitness Strategist.” I help people find unique and individual strategies for implementing fitness into their lives. I’m skilled at making plans for achieving a goal, and I’m good at forming strategies (which is OH SO (so!) important when we’re talking about fitness.

One size programs do not fit all and one (rigid) plan will not suffice for the long term. Your weight-loss journey’s going to follow a winding road; face it. It will be a mountainous climb at times; prepare for it.  It will bumpy ride for most of the trip; buckle up. But you can do it; believe it!

 

Honestly, it’s going to be confusing and you’ll need the support of an intuitive guide to help trouble shoot the challenges along the way. That’s me!

Sure, I can send you a program, tell you what to eat, explain and teach you the exercises but lot’s of people can do that for you – actually, you can find it all on the internet.

But I excel at tuning into what you’re feeling. My strength lies in understanding your confusion and fetching you back when you’re lost. I’m supportive when you’re disillusioned and I’m sure of your success even when you’re not.

Failure is not an option and I’ll never let you quit on yourself! I believe in you and I see what you can be- I will teach you to find that person and bear the challenges with some cursing and chuckling along way.

My program is called The Action Plan– it’s an general guide and plan to follow as you learn what works for you and what doesn’t. Read more about it here: The Action Plan

My workouts are found on Get Fit Over 40 – Pinterest. Free. I’m sure you’ll find them challenging and unique. For the most valuable use of the boards and cardio routines it’s best to set goals and follow the general plan outlined in The Action Plan.

I’m on Facebook Page Karen Pilote – Get Fit Over 40 for daily motivation and light-hearted humor and inspiration. (At least I like to think so, lol) See you there!

 

The Fit Life – Gerda is Fit Over 40

“I started my fitness journey and one of the glaring reasons I did was the feeling of ‘un-sureness’ I had doing ordinary things. Feeling unsteady, vulnerable and timid about stairs, long walks, hikes. At age 50 I wasn’t ready to stop doing the things I liked. I made a change, took charge and never looked back.” Meet Gerda!

I’m Gerda Collins

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“At 53 years of age, I’ve come to the place in my life that intend to do things that really move and inspire me. Confidence has come to reside in my being.  I’ve been married 34 years and have 2 children, and 2 grandchildren. I feel very privileged to be called wife, mother, and grandmother.”

My Fitness Journey

“Proper health and fitness have ‘eluded’ me most of my life. Recently several family crises and my own declining health left me in a sorry state of stress and fatigue. On October 22, 2014, unwilling to resign to this as my life now, I embarked on a new lifestyle; not a fad program or diet, but I made a real and sustainable change by overhauling my brain and body.

I began by enlisting professional help. I hired a personal trainer who understand clients Over 40, and began a weight lifting program, cardio and “clean eating”.

The accountability of meeting with someone regularly has helped me greatly. I started out with a simple 15 minute walk twice daily and 2 sessions per week in the gym. Over time, I learned to work all the muscle groups, learned to ‘listen’ to my body and become aware of what my muscles were doing (and not doing)!

Each week my walk increased by 10 minutes and soon I was doing 1 hour a day and 3 gym sessions a week.  Now I work out on my own, 4 times a week in the gym: 1 hour lifting weights and 30 minutes of cardio (usually elliptical). I also do 45 minutes of cardio on my home treadmill twice a week. Currently I meet with my trainer 3 times a month because I need a push to stay motivated, make sure I’m on track and my form is correct to avoid injury.”

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Clean Eating

“Early on in my journey I began eating clean (very limited processed foods); protein, veggies and slow carbs (mainly sweet potato or brown rice).  By following a strict food plan I started to realize that even though I wasn’t a ‘binge’ eater, I had formed some very emotional attachments to food. When I didn’t have to think about what to eat  (I do meal preparations for one week at a time) I became free of those emotions… wow.. that was an eye opener!

“Food is fuel.. and I’m fueling a Maserati not a moped!”

I now plan my ‘cheat meals’ or ‘re-feeds’ very carefully. I don’t eat junk because I truly don’t want to.  I choose real and well-prepared foods. If I have a special event coming up I plan for it and allow myself that occasion to enjoy (within reason) what I want. 

One thing that was VERY hard to get through my head initially was not eating enough calories! I slowly began to understand that depriving myself was not helping my cause in any way.  “Fuel for the gains” is what I hear from fellow lifters. Now I know that when you exercise 6 days a week, you need plenty of fuel to feed growing muscles and muscles burn a lot of fat!”

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Fitness Friends

“I found great encouragement and ‘kinship’ online, the lifting-community is FULL of people eager to help. Both online and in person, #grandmaswholift are not as rare as one might think.

It’s been 11 months and I’m 45 pounds lighter and a lot stronger! I still have to lose 40 pounds, but I know I can do that. I just know it now! I’ve increased my energy and have confidence in my ability to accomplish any goal I set!

I really feel that if I can do this anyone can. (I mean 99.9%) In the past I’ve been the worst disciplined person and it’s true what they say, ‘You have to come to that place where you say enough! I REALLY want this.’ And then you find your inner strength…..

Just typing this makes me cry; I think ‘Why did it take me so long!?’ And yes, I’m doing this now and you can too. Stay the course!”

Get Fit Over 40

Thank you for sharing your story Gerda! (Instagram @gerdasgarden)

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I’m inspired every single day by women around the world, friends of GFO40. I have “down-days” when I think “I’m not making a difference” and then I recall the women I’ve witnessed experience this emotion… this elation… this aha moment….and it’s then I wish every single woman on earth knew how good they could feel if they just let themselves. Thank you so much again Gerda and my many supportive friends. We are Fit Over 40. Please join us, there are so many wonderful life experiences yet to be enjoyed- get strong for your future.

~karen

The Fit Life – Barbara is Fit Over 40

“You have one body. Care for it and feed it well, it’s the only place you have to live.” I truly believe the fountain of youth is found in the gym, in the classroom (yoga, spin, boxing…. whatever!), in the pool…….. and a nice glass of red wine doesn’t hurt.” Meet Barb!

I’m Barbara Joan Warwick

barb10599248_10204157238028409_7532160826461057141_n“I’m about to turn 48, married and my two kids are in college, age 20 and 21. I am the Chief Compliance Officer for an elder healthcare agency. My career in illness and death has influenced my outlook: I’m really grateful to live every single day of this life.”

A Fit Life

“I work out at the gym 5 days a week doing interval weight training with relatively heavy weight and run. On the weekends I’ll pop into a yoga class, ride my bike, run with my dogs, hike or paddle board; it just depends where I am and what’s around.

I love to cook and I love to eat! And most importantly for me is that fitness has become a family thing. My husband and kids also work out.”

 I Have No Choice

“I got serious about fitness at 40 because I had to…..

It was Mothers Day and I was feeling dizzy, sweating profusely and hearing a ring in my ears. I was diagnosed with hypertension. My blood pressure read 240/130 and that put me in the stroke zone. My cholesterol was nearing 500, and my LDL was 180. A whole series of tests came back negative and doctors concluded that my medical condition was genetic.

I couldn’t believe it! I was kind of angry at the situation, to put it nicely. At the time I was 40 years old and maintained a healthy body-weight. I was fairly active (coached girls soccer for 8 years), never smoked, and followed a decent diet.  The cardiologist put me on a gigantic list of meds.”

I Knew I Could Do Better

11903290_10205980460047820_1690861364_n“I overhauled my habits. I started running everyday and lifting weights with a trainer a few times a week. I cut out most red meats and fat. (I’m not a sweets eater so I didn’t have to overcome that) My body started to change and the muscle tone was pretty noticeable.

Surprisingly, I lost about 20 lbs over a year and my size shrank: I was a solid size 10 then, and now I’m a 6-8 depending. More than that though, I was determined to get off all the meds. I signed up for every 5k or obstacle run I could find, you know, to always have a goal to reach. That commitment kept me honest, no skipping the gym. It also made a HUGE difference in my level of stress.”

A Fit Future

“Fast forward to now and I take only a single small dose of blood pressure medication, a small dose of cholesterol medication and an aspirin a day. My resting heart rate lies around 70. My BP is 120/75, and my total cholesterol is down to 180 and the LDL is 60!

I truly believe my commitment has battled my genetics and I’m winning! I tore my left meniscus early last year. I kept working out, kept walking with a brace and postponed surgery until this spring.

barb10896909_10204352551151115_4168079449351867643_nThe recovery was surprisingly not too bad. I can’t run uphill, nor do I try walking lunges but for the most part I can do what I want. It’s taking time and does still hurt. The repair, which is common, has a 50/50 chance of improvement. It has improved, despite some pain, but the clicking and popping has stopped. It’s been five months and I am really back to normal.”

“I’d like women Over 40 to know: A fit lifestyle isn’t about vanity.  We’ve likely had a couple of kids and earned a few wrinkles and dimples. It’s about QUALITY. It’s about DOING! Exercise is not a punishment. It’s a privilege and it’s an investment in yourself mentally, physically and spiritually.”

Thank-you for sharing your story Barb!

Get Fit Over 40

karenuntitled-74HEADERI’ve been fortunate to meet and become friends with many woman over the years at Get Fit Over 40. I’ve come to realize that pictures tell nothing of the challenges and triumphs they each face in becoming and maintaining a Fit Lifestyle Over 40. These woman inspire me to stay in the game of social media as they share their wisdom, inspiration and motivation. Real Woman who are Fit Over 40: I invite you to share your story too! Message me here or on the Facebook page Get Fit Over 40. When we lift one another we are all lifted! Thank you for being part of the GFO40 family. xo ~karen

Build a Brick House

Are you considering a strict diet and bootcamp exercise to make up for summer weight gain? Think again because you’re running out of time, and those quick weight loss schemes never work out in the long run!

As we age it becomes more and more difficult for our bodies to rebound from trauma; crash dieting and “blitz” exercising is traumatic to the human body. It’s an assault that weakens your body, and a weak, sickly body cannot magically morph into a strong and lean physique…it just can’t.

That’s why it’s important to start with “reasonable” and gradually progress to “moderate” so that you can naturally adjust to “vigorous”….

You need to build yourself up!

What most people think of as “conventional dieting,” (slashing calories and eliminating whole food groups) actually tears down the body structure, weakens the foundation of health and creates an unstable environment that will actually diminish your ability to lose weight and remain healthy and strong in the years to come.

BUILD A STRONG, SOLID HOUSE

You need good quality building materials to build a strong and solid house and you need a specific amount of building material to complete the house of your dreams.

BUILD A STRONG, SOLID BODY

So too with your body. If you’re to achieve a strong and healthy physique you need good quality food and you need a specific amount of food to build and maintain that physique.

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Lasting Quality

A well-built home is easier to maintain and requires less maintenance than a poorly built home. A fit and healthy physique is easier to maintain than one that is starved, weak and sickly.

A well-built home takes longer to build but is worth the investment; same too for a body that will perform and thrive for many years to come.

Do it right the first time!

The Planning Stage

There are standard calculations required to build a house.

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When you’re investing time and hard-earned money, you do the groundwork, right? You calculate costs, research materials, establish a time line and figure out the game plan…….

Plan for a strong body too; formulate and follow a game plan for your health and weight loss.

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Calculate your calorie needs, choose wholesome foods, plan your grocery list and prepare your food. It takes time to succeed; preparation, contemplation and organization are part of “the life”.

 How?

Start with the very basics: nutrition and exercise.

Energy balance is the relationship between “energy in” (food calories taken into the body through food and drink) and “energy out” (calories being used in the body for our daily energy requirements).

HOW MANY CALORIES SHOULD I EAT?

Figure out your Basal Metabolic Rate (Basal Metabolic Rate is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Some of those processes are breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles.) The body’s energy needs include the amount of energy required for maintenance at rest, physical activity and movement, and for food digestion, absorption, and transport.

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You can determine your probable optimal calorie need using a simple formula that calculates BMR. You can find BMR calculators all over the internet, here’s a good one: BMR Calculator. Once you’ve nailed down the number you can retrain the body to consume and utilize the nutrients, overcome poor eating habits and gain the energy you need to train intelligently. You’ll adapt!

The Action Plan

The Action Plan energy balance section sets general guidelines for the calories you should be taking in. You need these (quality) calories to build that brick house, so don’t scrimp! Start your program with maintenance level calories to restore nutrients and provide the fuel you need to exercise. Once you are recharged with good food it’s easy to manipulate the calories in order to prompt fat loss.

Kerri’s Calculations

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Kerri S. is an  Action Eight participant; one of 8 women I worked with personally and started The Action Plan earlier this summer (2015).

Kerri was shocked to learn her body requires 1800 calories to function optimally. She’s getting her head around it but it’s difficult to fathom successful weight loss when eating that much.

I point out to her that 1800 calories of wholesome food may seem like “too much” to lose weight, BUT the “sneaky snacking” and nibbling has been the too much!“. 

When Kerri divides those 1800 calories by 5  (3 “meals” and 2 “snacks”), consuming the appropriate amount of food becomes easier to manage. 360 calories per meal is an average clean eating meal and 1800 calories of clean food IS GOING TO BUILD LEAN MUSCLE, which will burn fat.

And that’s the whole point: scale weight is secondary to how you feel, how you look and how you function.

Fat Loss Success

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Kerri is a ways from “getting it all right”.  She’s learning and she’s striving to make better choices. With only the few strategies that she has grasped and applied so far, her efforts are already paying off. Initial comparison photos show changes in her physique and she reports feeling energetic, confident and excited to continue. She has a plan and she’s following the blueprint to building a healthy fit body!

HIT Cardio + Weights + Better Food Choices

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Kerri has a quirky instability in her back that requires modifications during exercise. She is realizing the importance of good nutrition in building strong muscles to support her weak links. Adding a basic weight training routine focuses appropriate loads on her weak areas. With a balanced program of HIT cardio (modified), resistance training and supportive nutritional strategies, she is reaching her goals!

Relevant exercise (that is, exercise that is appropriate for your goals) and proper nutrition will work for you too – even if you’re Over 40. Never doubt it, just get doing it! Build a strong and solid “brick house”.

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Okay? It’s time to get rolling!

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Have a Fit Day!

~karen

Health Issues? Get Fit Anyway!

I will decide how I age.

I have control. 

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But, There Will Be Snags

Exercising while dealing with chronic or acute health conditions is tough. Often, the issue keeps you from doing the very thing that will have a positive effect on the condition. At the outset of a therapeutic training program you’ll feel an exaggeration of symptoms or new ones…..exercise is unpleasant (for beginners) under the best circumstances. When you feel lousy, it’s worse. Sometimes bad enough to pull the covers up over your head and ignore the problem, right?

Wrong.

Remember, you want better.

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Exercise and Health Conditions

If you’re experiencing fatigue, lethargy or pain due to a health issue, the last thing you want to do is bounce, lift, jiggle or add to the discomfort in any way. The last thing you want to do is, quite frankly, the thing that you must do! You have to move arthritic joints. You have to circulate oxygen through the veins. You have to build stronger circulatory, respiratory and cardiovascular systems that will cause healthy adaptations in all areas of the body.

Good nutrition and relevant exercise will promote healthy body weight and ease the burden on body systems so that you can heal, and there are very few medical conditions that are not positively affected by a healthy, active lifestyle.

But you already know that…..

Now, if you’re looking for an excuse NOT to exercise, NOT to improve or NOT to succeed, you can stop right here. No one will blame you for that. It’s hard! But if you accept that it’s you alone who decides your future (and you DO want a future of optimum health), then you’ll want to continue reading and meet Debbie.

Debbie’s conditions are not imminently life-threatening yet they could spiral into a serious situation. Her unique health challenges (circulatory), together with the universal “womanly” related (menopausal) challenges AND genetics have fueled her current quest for better health, improved body composition and yes, weight loss. She’s ready to fight and I’m all on board to help steer!

Meet Debbie:
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“Hi, my name is Debbie,

I’m a married mother of two, grandmother of five and I work full-time.

I’ve battled my weight for most of my adult life and tried many fad diets with little success.

In my early 40’s I hit a record high of 172 lbs. I thought to myself,  it’s time to do something before major health issues develop. I started walking and trying to cut back and then I tried a popular weight loss program (WW) and made some progress.

Over next few years I added a variety of activities such as circuit training, Zumba, yoga, Pilates, and exercise videos. I lost 30 lbs. and I’m proud to say I have kept it off for over 10 years (still a struggle at times). In the last 3 years I started cardio classes and began to do some light weight workouts (3-5 lbs).

As a menopausal woman, I was concerned with bone loss, toning, and wanted to rid myself of those last 10 lbs. that I couldn’t shake off no matter how much I mixed things up. So, in February, I joined a local gym and had the pleasure of trying a variety of classes (Piyo, yoga, and, Bodybomb). All of the classes were great, each targeting specific needs.

I’m now under the guidance of Karen, with her expertise and Action Plan. In only 4 weeks I’m already seeing results in weight loss and body transformation!  I am lifting heavier weights (10,15, and 20 lbs. depending on the exercise) and using machines with weights up to 45 lbs.

I do have a few health concerns; pernicious anemia, varicose veins, restless leg, CVI, and Spina Bifida occult. It hasn’t been easy!  Karen and I have made modifications such as reduced reps & weight, and longer rest periods…(to catch my breath and check for a pulse ha ha!).

I’m eager to see where my transformation journey will take me. I know I wouldn’t have had such success without the encouragement and support of Karen and my workout girls. I feel stronger, healthier, and more energized than ever.

Thanks a million for helping me make it happen!

Debbie L.”

Debbie’s Action Plan

This is a workout routine from the Action Plan.

Four months ago Deb would have taken one look at it (in total confusion) and walked away. While she didn’t walk away, she didn’t get through it either!

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You see, it takes time, effort, tenacity and determination to do a board; you have to learn the routine, the terms, the exercises, and the sets and reps. You have to suffer the uncertainty. You have to show up and give it what you’ve got that day.

You’ve got to fail.

Debbie did all those things and she did them consistently. Even now, four months later, the boards are tough to get through most days. Debbie has learned and now understands: it’s the tough days when she plugs through (at whatever intensity she can muster), that she’s making gains. She’s growing stronger in mind and body, and that’s what it’s all about!

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My Two Cents

Deb was successful at losing 30 pounds ten years ago because she altered her habits. She maintained her loss because she stayed active and ate (relatively) well; the changes became a lifestyle that continue to support her new life and physique.

Fast Forward to Now 

Debbie wants more improvement and to move forward. To make further physical and health progress from this new position she has to implement further lifestyle adjustments. I want her to lift weights and tighten up her diet;  she’s agreed that these are reasonable and understandable “next steps”.

Although Debbie lives and enjoys a good lifestyle, I intuit that it’s still a struggle. From our conversations, I gather that nutrition isn’t always easy and there’s an underlying fear of losing control and gaining weight back if she’s not diligent and “on top of her game” at all times. I explain that, although her bodyweight is down, body composition is still an issue. By increasing lean body tissue, (muscle) with weight training, she can change the shape of her body and easily maintain a strong healthy physique for many years to come. She’d then be able to better manage her health conditions as well.

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I gave Debbie (and the Action Eight) a very general resistance training routine to follow for one month. She struggled with exercise form, but even at that she’s experienced dramatic change. We’ll work closely together as she implements a more specific weight training plan to target her unique needs. We’ll monitor her progress, make adjustments and continue to refine her nutritional habits. I want to keep it as flexible as possible for her busy life as a wife, mom, grandma and full-time employee.

One Month Progress – Un-retouched Photos

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It’s possible to Get Fit Over 40 and it needn’t take years. With health conditions, it possible to Get Fit Over 40 anyway!

It does takes appropriate action, knowing when to switch it up and focus on new goals (having achieved previous ones). Ask Debbie!

The Action Plan and Get Fit Over 40 will get you there!

Get Fit Over 40 With Us!

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Follow this blog for updates on all of the ACTION EIGHT girls.

Subscribe to the GFO40 Newsletter to get the workouts!

Tune in to my YouTube channel – Karen Pilote, for video support too!

Comment here to share your own stories. We love to hear about other “Over 40’s” who are doing it!

Have the absolute best day you can!

~karen

Search for Clues

“It’s like that picture you’ve got to stare at in order to see the hidden image within….you’ve got to focus intently to see the person you’re becoming!” ~karen

If you can see the changes in Melody’s physique in the comparison below (and get excited knowing that a shift CAN happen within weeks), you can succeed at your own transformation! The key is you have to know what you’re looking for!

Your weight loss will depend upon your ability to see and feel subtle changes so look closely!

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Splitting Hairs

You’d be right to say that I’m splitting hairs with this comparison; the changes are that subtle. But let me tell you: if you don’t make the effort to search for positive change in the first weeks of your training program, you will give up in frustration. Look for success clues, acknowledge them and applaud yourself!

UN-Realistic Expectations

We want quick weight loss. We want to see change fast. We want to do it the easy way. I get it, who doesn’t want to be slim yesterday?

Most of us are inspired and excited by the “radical change in minimal time” schtick; those cover stories on rag magazines that feed on our desire to fix everything NOW – but deep down we know that it just doesn’t work that way. *Sad sigh.

I’ve got to tell you though, if you’re expecting to see a radical difference after 3 weeks, or you expect to see a huge loss on the scale…..you’re definitely going to be disappointed.

I’ll gladly be the “Bearer of Bad News” if I can help you in the long run, so here it is: there is no quick weight loss. If it’s fast it won’t last.

Oprah right?

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Kirstie too…..

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I think you get my point. Radical weight-loss rarely lasts. Maybe you’ve been down that road yourself? I certainly have and know better now…

Real Change

I wanted to share with you what real-time change looks like so that you know what to expect from a legitimate and effective training program.

I was really excited for Action Eight participant Melody and couldn’t wait to send early comparison pictures to her. I wanted to share with you too, and give you a “heads-up” as to what to expect in your early weeks of training.

Melody started her focused training 3 weeks ago. She had a strong fitness base and solid adherence prior to dialing into this new “push towards better” phase. Mel used The Action Plan for 12 weeks prior to this cycle. Over that time period she got pretty strong and leaned out quite a bit. Now, after starting a general resistance training program, we did this comparison just before her vacation.

Once again, the difference is slight but it’s very important to recognize your progress and build on it.

It’s hard for women to look into a mirror and see something different from what they’ve seen and believed for 40+ years. Melody “got stuck” right there, not refusing to see but simply unable to see the athletic, fit, and strong woman she’s becoming.

But I see it. When I point out the success clues to Mel, she sees it too. By analyzing photos (I recommend every 12 weeks) you can track positive trends and switch gears (NOT QUIT) if results are not forthcoming.

Subtle Success Clues

Some comparison is good!

Melody’s pictures show the subtle changes that she might have missed:
Pose #1 hips and legs are slimming
Pose #2 belly area is beginning to tighten
Pose #3 v-taper is stronger, shoulders broader

“Pictures really show the difference. At first, I didn’t see the changes, but the more I looked, I saw some changes. It’s really is exciting! It made me work harder today!
Thanks!” -Melody S.

Anyway, I hope you get the idea. Dig deep and search for the positive. Keep at it for the long-term and make a habit of acknowledging every little thing that’s going right. Your success depends on it!

~Karen

Eight Women Share Their Fat Loss Journey

I’d like to share with you the process I’m using to help several women achieve their physical fitness goals.

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This series will feature real – awesome – and dedicated women who have graciously agreed to share their journey. These narratives will hopefully inspire you and demystify the process of physical transformation. You can follow and learn what it takes as they experience the process.

The most important thing necessary for fat loss success is that you be open to learn what works and what doesn’t – FOR YOU. Be open to the process, focus on your current level of fitness and understanding….you’ll  be surprised at the need to adjust different aspects of training and eating while following a realistic fat loss program.

Be aware that the “order of steps” taken will differ for each participant based on individual circumstances, and they will vary slightly for you too! Each individual “plan of action” will be formulated according to generally accepted and logical “key components” of healthy lifestyle transformation but they will differ somewhat in the delivery.

Ready to witness change in action?

Get Ready to Watch These Girls Transform!

Melody: She wants to lose weight. I suggest she focus on body composition changes and strength. Fat loss will follow.

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Kerri: She wants to lose weight. I suggest she focus on strength and stamina. Fat loss will follow.

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Debbie: She wants to lose weight. I suggest she focus on body composition change and strength. Fat loss will follow.

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Julie: She, too, wants to lose weight. I suggest she focus on muscle maintenance, flexibility and joint stability. Fat loss and optimum weight management will follow.

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Tamara: (data to be completed) She wants to lose weight. I suggest she continue with fat loss training and focus on body composition. Fat loss is assured.

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Kerri: She wants to get stronger and toned. I suggest weight training to reshape her physique and shoot for optimum strength and muscular balance.

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Zowie: She wants a fit, athletic physique with lean muscle definition. I suggest she focus on a muscle building training program that will give her functional strength for sports. (Zowie is very young but will be a good example for those underweight or tall woman who find building muscle difficult.)

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Jaci: Wants to shed fat within a 12 week time-frame for the purpose of competing.

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Note: Jaci is a Personal Training client and friend who’s goal is to compete in a Figure Competition. Her training will be targeted, intense and strict. I wanted to include her journey as a means to illustrate the use the same key fitness components used in general fitness and weight loss except, in this case, to achieve a very specific and time sensitive goal.

How We All Met:

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In 2015 I began offering a total body conditioning program based on The Action Plan to a group of women at a local fitness facility. The improvements that they experienced over the course of this 18 week program (I called it Bodybomb) were extremely encouraging. Success led these women to seek further physique transformation, nutritional excellence, fat loss and strength gains.

I feel privileged to share their journey via this blog!

Please note that each participant first completed The Action Plan as best they could and at the level of fitness they were at. Next, they each completed a one month general strength program that allowed them to learn and apply general resistance training principles. They developed and incorporated a structured plan for strength training into their schedules. Each girl was challenged to apply the strategies and adapt them to their individual circumstances and you will have to do the same if you are to attain your goals.

I’ll begin by thanking the girls for allowing us to follow their journeys. This is so great because we all know how difficult it is to “put yourself out there” with before pictures. Aghhhh! In sharing the discovery process for each woman I hope it helps you too!

The Group Fitness Phase:

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I love group fitness and I feel strongly that exercise in an organized format positively impacts each participant and encourages adherence, learning, camaraderie and accountability. BUT I’d also like to point out that group fitness training can only take you so far. This won’t make perfect sense to you right now but you will begin to understand and discover the benefits of individual training as you follow these eight women!

In my opinion, general exercise plans work extremely well when you’re savvy enough to alter them to fit your unique circumstances, but that’s difficult for the general population. That’s where this series should help demonstrate the need for individual attention and modifications even though the goal of fitness, weight loss and strength gain is a common one.

The “Next Level” of Training:

Follow the blog as we employ different strategies for each woman, and a variety of approaches to bring knowledge, understanding, and shed light on what many woman find a confusing journey.

We’ll begin with Melody! 

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Over the last few months Melody completed The Action Plan. She became stronger, leaner and increasingly more aware of the effects of HIIT exercise on her physique. She also learned about her limitations, habits, strengths and weaknesses. It was a process of discovery; very important step in the direction of her goals.

When we began our training together Mel found The Action Plan workouts challenging and needed to modify the exercises, take more breaks between sets and do less repetitions than listed on the workout boards. Given that she was fairly active and involved in other fitness classes prior to our “Bodybomb” group fitness classes, the HIIT workouts presented new challenges and she was more than ready to tackle them.

Over the next few months she participated in 2-3 sessions per week while continuing with her “other” workouts. Melody began to feel the adaptations and her confidence increased. The training was always challenging but she realized that, even though the workouts never got easier (insert evil snicker) she was capable of doing more at each session. Winning! Melody felt great, fit, tighter, stronger and ready to “take it to the next level”.

Fast Forward to Now:

It’s time for an in-depth discovery process and we’ll ask specific questions that bring into focus targeted concerns.

What are your current goals? (Melody: weight loss)(Karen: tighten nutrition, water consumption, fat loss training, strength building, balance physique, alleviate negative impact of hip/leg imbalance

-What do you believe to be your downfall to achieving those goals? (Melody: #1-diet #2-understanding macronutrient logic and #3- understanding the importance/difficulty of eating sufficient calories) (Karen: I see no insurmountable roadblocks to achieving your goals so continue to focus on learning balanced eating by trial and error. Read, research and implement food and lifting strategies. Begin weight lifting protocol for muscle maintenance and to improve/correct postural imbalances. Set a timer to alert for meal times, prepare said meals in advance)

-What are your physical limitations? (Melody: born with dislocated hip joints causing a marked difference in length of legs) (Karen: objectively observe the effect of the program on your unique limitations – is that limitation the downfall to achieving the goal of fat loss? or is nutrition? or is water consumption?)

Having completed The Action Plan and then one month of the general physical conditioning, Melody is ready to begin an individualized program that will address her particular level of fitness, weak links and physical expectations. We’ll work together closely to monitor progress, trouble shoot plateaus and problems. At the same time we’ll learning more about calories, macronutrients and using internet-available calculators to determine the optimum individual figures.

Food First

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But How Many Calories Do I Need?

As Melody continues to train using the general weight lifting program and waits for her individualized plan, she is focusing on food! We’ve determined how many calories she needs and a good starting point for macronutrient ratio. Here’s how we figured all that out:

BMR: Basal Metabolic Rate Calculator

It’s important to learn just how many calories are necessary to support your living and breathing and other body functions. Use the calculator highlighted above and figure out how much fuel you need to survive. Remember that this number will change as you lose weight so make sure to recalculate using new data as you begin to lose fat and change body composition. (Knowing this will save you the heartache of agonizing over weight loss plateaus!)

Note: on the BMR calculations for each participant: we multiplied the BMR calorie count by 1.3 to factor in moderate daily activity. Therefore, in Melody’s case, she should consume 1632 calories just to maintain her current weight and body mass. “Oh dear!”, she says. “That is so much more than I’m eating right now!!” That is one very simple reason she’ll experience stalls: if you don’t eat to support your body, your body will refuse to budge! So Eat!

Meal Composition: Macro Nutrient Calculator

Once you’ve determined how many calories to consume in order to support your exercise plan, it’s important to compose meals according to an optimum balance of protein, carbohydrates and fat. I prefer to have clients start a muscle supportive nutrition plan composed of 40% protein, 40% carbohydrates and 20% fats. This ratio breakdown is a good one to begin with and then easily adjust the ratios to find your own sweet spot for muscle maintenance and fat loss.

Calories and Macros:

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At this early stage of learning, I’m asking the girls (and you) to NOT STRESS out over meal composition. Take the time to gradually learn by doing- make sure you have protein at each meal (here- steak), a complex carb (here- broad noodle), fibrous carb (here- zucchini and peppers) and fat (here- fat present in protein choice and perhaps olive oil on the pasta or grilled into the peppers). Plate your meals to resemble the one pictured. You can swap out eggs, chicken, turkey, tuna for the steak- likewise, rice or sweet potato for the pasta- get creative and stay satisfied!

We’ll be talking lots more about food balance and in a very short time you’ll all realize just how simple and common sense the whole topic is. Until then relax, eat whole foods and learn to enjoy fresh tastes!

Hi there! I’m Karen Pilote from Get Fit Over 40

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Stay Connected and Follow the “Action Eight” Transformations!

I’ll share Melody’s weight training program for her next 12 week cycle and introduce you to Debbie! So get on those calculations for your own meal plan and let me know if I can help…leave your questions in the comments and Bon Apetit!

~karen

Grow Some Goals

We now know, after 40+ years of trial and failure, that it’s tough to make one humongous lifestyle change. The hard work and discipline necessary to switch years of nasty habits to angelic ones is near impossible to sustain.

I’ve found that the easiest way to stay on track and measure progress is to set clear, non-negotiable goals.  In fact, I set goals on a regular basis because it’s the only way to stay on top of my health and motivated to grow as a person.

You’ve got to state your goals in order to get what want and by having focus on positive outcomes you’ll barely have time to ruminate over challenges. Having a goal keeps the big picture in sight but allows you track your progress on a regular basis. If you need to deviate, modify or adjust course you’re going to know how and when to do just that.

Grow Some Goals

#1 Dream Big but Play it Small:

It’s important to have big goals and believe that you can achieve them. If you can see yourself 50 pounds lighter, or running a marathon or even just walking a mile for some, you will do it!

YOU WILL DO IT! But its hard to sustain the excitement for a long-term – heck, sometimes its hard for me to sustain that feeling for 5 minutes! In order to sustain motivation easier I always break my ultimate goal into smaller ones.

If you want to lose 50 pounds, set a goal for 2 pounds per week. You can do that! Some months you might lose more and others weeks you might lose less, but you’ll be losing!

Bottom Line: When your goals are broken down to smaller ones then you can celebrate your successes along the way which will keep you motivated towards the bigger goal.

#2 Find Support:

It’s important to have a positive group of people who are supportive and caring. It might be hard at first but if you are open about your hopes to gain better health and to get stronger and fitter, the people who matter will help!  Tell those closest to you what your goals are and why you want to achieve them, then ask for their support. But you have to ask!  No one has ever achieved greatness by doing it alone, and you shouldn’t try to either.  You’ll be amazed at what you can do with a team of great people behind you.

Bottom Line: Those closest to you may not understand your journey or be willing to change along with you, and that’s ok. You’re strong enough and sure enough to do what it takes, but ask for the support anyway. You might be surprised at who wants to help.

#3 Recognize Your Potential

It’s just too easy to sit with who you are right now and be unhappy. It takes courage and wisdom to realize that your potential to achieve great things is undeniable.

It’s so important to recognize your potential and what you are capable of.  Way too many women yearn for something in life but stop there thinking, “I can never achieve that.” I want you to know this: you have the potential to achieve great things! Find an activity that you enjoy and do it! Find success in small things and let that success fuel bigger things. Start with healing pain and injury, then walk. Walk until you can run and then sprint – do what needs to be done to achieve your ultimate dream.

Bottom Line: Once you’ve decided on what you really want, you need to be willing to do whatever it takes to get it. It’s most important to believe in yourself and then take action.

Have Courage:

You need to have the courage to take it slow.
You need to be disciplined and not over do it.
You need to be motivated to build a foundation.
You need to be smart and do the minimum.
(Doing any more will really set you back.)
You need to be really focused on mastering the basics steps.

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Don’t expect your world to turn around overnight, you’re too wise for that!  Set great goals and small goals. Master the very basics and never give up on yourself.

I admire you for having the tenacity to take the road less travelled….you’re a winner already!

~karen

Eat a Sandwich

The Sandwich Evolution = Your Fitness Revolution

Working at making a lifestyle change is hard work if you make it hard, so why not stop working at it? Don’t make it into work, don’t call it work and don’t think of it as work. All that work is just too hard!

Eat a sandwich……

Yes, I mean it! Make a sandwich and relax. Sandwiches are easy and relaxing is easy. So make your diet transformation easy too.

Watch how simple it can be for a sandwich to transform in just a month. (You can try this with any food that you’re eating right now.) The process is Guaranteed!
WEEK ONE: Two slices of bread, 1 oz. turkey, leaf of lettuce, slice of tomato, tbsp of mayo.

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WEEK TWO: Two slices of bread, 2 oz. of turkey, 2 leaves of lettuce, 2 slices of tomato, 1/2 tbsp of mayo.

 

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WEEK THREE: One slice of bread, 3 oz. turkey, a pile of lettuce, 1 small tomato, 1 tbsp. “spiced up” greek yogurt.

 

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WEEK FOUR: 4 oz. of turkey, a pile of lettuce, 1 small tomato, 1/4 avocado, a whole lot of additional crunchy vegetables, 1/2 a palm-full slivered almonds, cashews, or walnuts 1 tbsp. “spiced up” greek yogurt.

 

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The biggest deal is going to be week 3. Piling all that turkey and lettuce on a single slice of bread is going to be tricky! Go ahead and eliminate the slice if you want to in week 3, add some croutons if you’re having separation anxiety.

 

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You can see how, over time, a sandwich can transform with only a few small changes each week. So can your body. Day by day, week by week make the small extra efforts, focus on simple habits to change and give yourself time to adjust to the new way of doing things.

Bon Appetit!

Protein: Chug It or Chew It?

Your body needs protein, an essential nutrient, to build, repair and maintain its organs, cells and tissues.

Specific to fat loss, your body needs protein to build muscle. Muscle will burn fat. Capeesh?

Let’s keep it really simple now and think this through so that you can decide what makes sense and what works for you. That will be the ultimate deciding factor; what makes sense to you and what works for your lifestyle.

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Eating Whole Foods:

1) You can get the necessary daily protein requirements from both shakes and whole foods, but you will not get optimum nutrition from protein shakes exclusively.

2) Consuming whole food has a “thermic effect” meaning that eating & digesting food burns calories. That’s a good thing!

3) Consuming whole food is a natural function. We were meant to chew, swallow, digest and eliminate nutrient dense, natural, fibrous whole foods.

4) Consuming whole food is satisfying and enjoyable. By focusing on good eating habits at the outset of a fat loss program you learn to enjoy social situations, family and business functions, celebrations and holidays.

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Drinking Protein Shakes:

1) Protein shakes are a convenient replacement for whole foods if you are short on time.

2) Protein shakes contain nutrients that are quick digesting, which is great for post-workout recovery.

3) Shakes are a great way to bolster calories when it’s difficult to consume enough whole food to support body functions and energy expenditure.

4) Drinking protein shakes can reduce your daily calorie intake and they are often successful in weight loss plans.

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The Bottom Line

When you undertake a fitness program to reduce fat and gain leanness, it’s vital to make healthier eating choices and exercise regularly. A “habits based” mentality is necessary in order to create and sustain a fit lifestyle. Choose foods and supplements that make sense for your weight loss plan and that will also carry forward into your new fit lifestyle.

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Nom Nom! ~karen