When the Excitement Fades

Sustaining motivation throughout a difficult transition is the #1 BIGGEST effort you will have to put forth in your weight loss/health gain transformation.

We’ve all experienced that moment when we’ve had enough of our current condition and state of health. I can pinpoint with amazing accuracy the moment it hit me. I was at my girlfriends’ home, completely despondent in my own life. I was house-sitting while her husband and she traveled to some exciting place for some exciting reason and I felt completely overwhelmed with the condition of ME.


Physically, I was an overweight mess and I blamed every misfortune on that fact alone. Of course, it wasn’t that way at all but that’s what I felt at the time. I was pretty fed up with my own “woe is me” story. Sitting on that couch, at that very moment, I was done with it. Done with feeling sorry for myself, done with feeling poorly about myself and done with not being the person I was capable of being.

I made a quick internet search of trainers in my area, connected with the person who would help motivate me and I took action. I called and made an appointment. I committed! Making the decision and taking action gave me a huge lift and I felt as if the job was already done by taking that step.

Of course, I had to follow through, I had to take action. There was NEVER going to be a better place to begin than in that dark moment. I started training the very minute I got back home. There was no doubt in my mind that I would succeed and follow through but I would be challenged many, many times throughout with setbacks, doubts, and delays.


I’m sharing this so that you can understand, this is not going to be easy. Especially right now, a few weeks into your journey with The Action Plan.

You’re discovering what challenges you, and that’s not always fun. You’re tired and you’re sore. You might have a new injury or exacerbated an old one. Understanding the nutrition is overwhelming and doing it is just damn hard. Life events conspire to hold you back. You’re losing motivation because it’s harder than you imagined.

This is the time to dig in.

This is the time to say ABSOLUTELY NO (I actually say “f**it) to that life and that state of mind. This is the time to remind yourself, “I have the power to do this, I have control and I will not let anything stand in my way.”

This is the time to get tough with yourself, maybe even angry and use that fuel to push forward.


You are strong, capable, smart and successful. You have raised children, you have built a business, you have volunteered, you have supported your friends in difficult times.


It’s time. You started and you can damn well finish.

You CAN learn, you CAN continue, you CAN figure it out, you CAN take the time, you CAN do the one thing that is important to you!

AND. You can do it when things go wrong....

Like when a challenging life situation erupts. When pressure is on and you have no choice but to respond, help and see it through to the end, you can. Because it’s necessary, you do what it takes.

-your child is going through difficult times and you can move mountains to help and support
-a loved one gets sick and needs help to care for themselves and you are there, across the town or across the state, you show up
-a work crisis demands that you spend extra hours and extra attention and you take the time from your emotional bank account and hand it over to the company.

So do it DESPITE things that go wrong.

There are times that I question myself: I am avoiding my own health and fitness needs because I HAVE TO HELP __________.  Or am I using this situation as an excuse because it’s too hard to change me?

My point is only this, we have the energy, determination, and means to step up for others. As women, we have no choice but to put out the fires in life, deal with emotional crises and plow through inevitable “bad” times as well as the good ones. A family vacation, holidays and celebrations are “non-negotiables” and your job right now is to SUSTAIN THE MOTIVATION that you felt on that dark day and keep it alive.

No one can do it for you. No one can teach you how. No one will insist that you continue. No one’s going to force you.

It’s up to you. You can give up and no one will blame you either because you ARE up against a lot.

You ARE in pain, you ARE sad over the loss of a loved one, you DO have a ridiculous load to carry at work, you ARE financially strapped. Yes, you have every reason to put yourself aside and quit.

I’m challenging myself today and I invite you to challenge yourself. Find the ONE reason to put yourself first. Find the reason to continue and to succeed. It will be a heavy load to hold, but you have to. YOU HAVE TO HOLD ON TO THAT REASON.

I’ve been through “dark times” before my “couch moment” and I’ll have more, no doubt. Every time it happens I have to work hard to find the spark again, find the inspiration to move forward.

It takes courage to move forward and you’ve got that!
Renew your motivators often and work to sustain that motivation after the excitement fades.
You deserve this.

Need more inspiration? Read: Believe & Be strong, smart, beautiful




You Are Beautiful

Where did this begin?


We are living with stereotypes and the labels are seriously damaging.

Not good enough. Lazy. Bitchy. Ugly. Fat. Undisciplined. Mean. Insecure. Superficial. Vain.

Who said that, and why’d we believe it? And why on earth are we still carrying it around?

Sure we can blame the media and the industry and countless other sources that demean women, and we would have every right to do that. I know that I certainly was affected, influenced and totally sucked in by media when I was a young girl, but I chose exercise and a healthier ways to handle body image issues. Unfortunately, it’s not that way for most.

Where Will It End?

At the end of the day, we are the only ones who can end it. End the bias, end the attitude and end the self-deprecating thoughts……you have to just stop.

Hey, You! Just Stop It!

Look in the mirror and say something new, uplifting and inspiring. Talk nicely to yourself. Carry yourself with pride and grace. Value yourself and your health. Be different, act different, speak differently. Practice beautiful words, practice humble appreciation of yourself and lift yourself up. No one can do it for you.

Begin to build trust in yourself so that you can stand proud, healthy and strong. Quit relying on media to define who you are and what you’re capable of. You choose who you want to be, how you will be perceived and what you expect from this life of yours.

Be proud and stand proud; you are beautiful!


Love yourself healthy and be nice to yourself!

xo karen

3 Things to Do Now

newyearb8e1e1fdde806bef056c739afaecde7bBeginning the ACTION PLAN.

Don’t wait for the New Year. Don’t wait for another Monday. Here are 3 things you can do right now while you organize yourself for the Action Plan.

It’s very exciting when you are all “motivated up” and ready to start, but we both know that if you aren’t prepared it will be a frustrating transition.  If you aren’t in the right mind set you could drop the ball before the game starts. And if you aren’t familiar with the program, the exercises and the food plan, you may quit.

Uh, not again! Not this time!

Take time. Invest a few days to get organized:

1) Read through the whole program, beginning to end.

2) Clear out and organize your workout area. If you already have a space, freshen it up.

3) Shop and Chop. Grocery shop, prepare and store your food.

4) Get mentally prepared.

While you are getting organized do these 3 simple things:


Drink water.

This week get in the habit of drinking water. Have a glass first thing in the morning. Pack it to go, stash some in the car, prepare and store a jug with lemons or cucumbers and have a glass before you sip on that Timmy’s or Starbuck’s. Start to make water the rule. Invest in a few gallon jugs and fill them up daily. Aim to consume a gallon a day. Plan to make the trips to the restroom. Plan to wake up in the night to pee. It’s going to take some adjustments, of course. But they are necessary and you’ve got to do it. Period.

Please eat! Eat regularly and heartily. Feed yourself wholesome, fresh foods.

www%20hot_soup_bowl[1]Make a Pot of Soup.

Shop, chop and simmer a huge pot of soup. Use the Action Plan Brown Rice and Chicken Soup recipe, or make your own clean cooking recipe. Just be sure to keep a good balance of protein, complex carb and vegetables. The idea this week is to nourish your body, ease carb dependency and fuel up for your training. Think positively about food! It’s your partner in fat loss! As you work towards getting your life organized and ready for some changes, rely on this pot of soup to keep you fed and satisfied. Start your day with it if you must, have a serving every two hours if you must, just make sure that you begin to feed your body at regular, consistent intervals and begin to feel strength and vitality from the whole foods in the soup. Here is our recipe, from The Action Plan:


newyearsoupPublication2Action Chicken Rice Soup

The Action Plan “Brown Rice and Chicken Soup” is found on page 55.  Make a huge batch!  Make it your own by incorporating your favorite vegetables, grains and protein. You might choose to  use a good, clean eating recipe that you are fond of, a family favorite or ours! The ACTION PLAN  recipe. Just have a pot of soup ready for the next few days!



Move Your Body.

It will take time to become familiar with the HIIT Boards and THE TEN exercises that are used in the Action Plan. Again, take the time to learn them, view our exercise demo videos at Get Fit Over 40 and google the movements for further clarification. Do this very simple routine everyday this week to get you going and keep you moving. It won’t take long for you to figure out the boards and pull your food plan together but it’s nice to have a go-to workout handy when you are a bit overwhelmed. If you are intimidated by the number of reps in this  program simply skip down to 30 or 25 rep section and follow it down to the 5’s.  Just make sure to do a little more each day.

Take Action now; not tomorrow, not after the holiday, not on Monday. Do it today!  Incorporate these 3 strategies while you get organized. It will be a little frustrating at first but you will quickly fall into a habit and shortly thereafter you’ll be able to adjust things to suit your own lifestyle.


heartHappy New Year everyone!

Happy New Attitude!

Let’s do this!


Easy on All Those Salads!

Tell me I’m crazy but every time the topic of diet or weight loss comes up the discussion always turns to carbohydrates.  (Ok, I’m exaggerating. But really, it happens a lot.)  Weight loss conversation seems to center around carbs: low carb, no carb, or carb cycling. We are addicted to carbs, craving carbs or crashing from lack of carbs.

Newsflash: Carbs aren’t the only player on the team!

Instead of focusing on this one macronutrient that gets so much attention, my suggestion is this: create a shift in your thinking by defining your meals by the protein selection.  When you change your thoughts and words, you change your reality.

Let me explain.

Making Protein the Reference Point

momsteak-salads-grilled-steak-and-vegetable-salad-with-chipotle-chimichurri-dressing-0912-lWhen it comes to eating for weight loss we are pretty good at reciting our carbohydrate food choices. When asked “What did you have for lunch?” we’ll reply, “I had a salad,” “I had a bagel,” “Aghhh, I cheated! I had pizza.”  Yep, all carbs.

A Protein Challenge

My challenge to you is this: tell me about your protein. Protein is the lost macro-nutrient and not because it’s more/less important than the other nutrients. It’s “lost” because we fail to mention it; we define our nutrition by the carbs we eat. When we think weight loss we think diet. When we think diet we think salad, raw veggies and fruit. Where’s the meat? Weight loss is achieved through balanced, clean eating. When planning your meals, choose the protein, compliment with a starch carb and finally, load up with vegetables. Before adding fat to your meal, consider how much is already available in your protein source and then proceed accordingly. Remember to start the conversation with protein.

Let’s try it again.

Question: What did you have for lunch?

Answer: Protein…….


Steak, sweet potato and asparagus.

Chicken, rice, spinach salad.

Egg salad in a pita with tomato and cucumber.

Beef Burrito and Bean Salad.

Crab Cake and vegetable stir fry.

Good Basic Protein Choices:

  • Tuna (fresh, in pouch, or canned in water)
  • Skinless chicken breast
  • Skinless turkey (ground or breast)
  • Lean ground beef
  • Ostrich
  • Lean cuts of steak
  • Eggs/egg whites
  • Low-fat cheese
  • Low-fat cottage cheese
  • Low-fat, low-sugar yogurt
  • Fish (Salmon, Catfish, Orange Roughy, Cod, Sardines)
  • Protein shakes/powders/drinks
  • Protein bars (emergencies only, ok?)

Ensure Success

Understanding is key to success for any undertaking. It’s a big deal that you understand the importance of “balanced nutrition.” Protein. Carb. Fat. Start thinking about your meals in a way that supports your goal, speak about your nutrition with confidence and prepare meals by components first. What is the protein? What is the carb? What is the fat? Like any new skill this will become second nature quickly. Good health can be learned and getting fit over 40 is possible.


Get Fit Over 40!

Start The Action Plan. 18 weeks of exercise and nutrition are scheduled to help you become the best you!

Hang out with us at Facebook: The Action Plan-Get Fit Over 40 for support and Facebook: Get Fit Over 40 for motivation. Our website Get Fit Over 40 also has complete guidelines for weight loss strategies. Check out the Nourish Program to get you started and the Shrink Program. See you over there!



Get Unstuck

tara1 It would be a small miracle to follow a weight loss program and progress smoothly, consistently and effortlessly. It would be fantastic to drop pound after pound, to see your body change, skin tighten, aches disappear and live happily ever after. It’s going to happen, although not as consistently as you might hope.  The fact of the matter is that weight loss is not predictable. You can always expect good results when you adhere to a realistic program, but your body will respond in its very own way, and in its own time. Expect plateaus going in and you will be less disappointed and frustrated along the way. Plan your training and nutrition properly at the outset and have a “plateau strategy” in place.

Have you hit a plateau? Are you totally frustrated because weight loss has stalled? If you have just begun the program, stay calm and stay the course. You will see the weight loss soon. There is a trick to losing weight with relative consistency.


Your body will adapt to newly imposed demands by getting stronger and smarter. It’s a built-in mechanism that should be viewed as a positive indicator that your training program is effective. Plateaus are a signal from your body indicating that you are on the right path. When you stall you’ve succeeded; you’ve taken your body to the next level and it’s time to implement “the next logical step.” Welcome a plateau, rest a time, revise your program and eating strategy.  It’s time for a change so plan and prepare for your next phase of training.

Time for Change

dostumblr_m1txnim7ta1r2dklqo1_500When your body has become accustomed to your exercise routine and you are not seeing results anymore you have to mix it up. With a good program, your body becomes stronger and it’s necessary to change the exercises, change the order of exercises, lift heavier weights, change the rep scheme, or take shorter rest periods. You have to change some component of the program to challenge the body further and continue the adaptation process.

Dieting is similar in that your body becomes accustomed to a certain amount of calories and adjusts your metabolism accordingly. Your body gets smarter and slows its metabolism in order to protect you from a perceived period of starvation. The rate at which the metabolism slows down will vary, but it is almost a guaranteed situation: when you diet for a long period of time the metabolic rate is going to decline.

By alternating the calories you consume, a technique called calorie cycling, you can keep your body guessing and burning calories. You may also choose to incorporate a CHEAT MEAL in an effort to “trick” your metabolism into speeding up again.


rockthCA4JZ4IJTHE ACTION PLAN suggests that you begin your program by calculating the calories necessary maintain your current weight and consume that amount with clean foods. At this stage, you will find that weight loss is attainable simply by eliminating junk food and exercising at a moderate intensity and frequency. It is recommended that you maintain that calorie level for 2 weeks and then lower the food consumed by 200 calories.

At this time you will become familiar with your energy levels, the rate of weight loss and the time it takes for you to recover. If you find that weight loss is sluggish you may choose to reduce portions again by 200 calories for 2 weeks. But, if you have not hit a plateau, simply delay this step until a time that weight loss does slow and then try the calorie reduction.

The point is to simply pay attention to your body signals and feed it as much nutrient dense food as possible while continuing to lose weight. As you progress through The Action Plan training program, the workouts become more challenging and will require an adequate source of fuel. Eat to maintain a good fuel supply and you will feel energized for your workouts and you will lose weight!

Send Us a Smoke Signal

heartHow long have you been “stuck” at the same weight? What measures have you taken during that time to manage the situation? Did they work? Sometimes it takes a time of reflection and another viewpoint in order to see our own situation more clearly.  Clear your head of useless frustrations and get back to the one clear thought: I will be AM strong and healthy. Share your thoughts here and we can troubleshoot together! karen~