Fit and Fabulous over 40

You're old, broken, and tired. You're too old to look good. Too old to build muscle.  Too old to be in better shape than in your 20's. You're right. Just sit there. Let someone else do it. Keep buying bigger sizes, stock up on the medication, have one more drink. It's not worth it anyways.  I mean who wants to feel great, look great and be the healthiest they have ever been?

That is so ridiculous.  I mean I lived my 20's, I'm not looking to relive those years.  Exactly!  But there is nothing wrong with feeling like you're 20 rather than 40 so when you're 80, you feel like you're 40 and when you are 97, like my grandmother, you feel like you're 80! Keeping your mind and body active is the key to a long healthy life.

I have living proof in my own family.  Kathleen Peterson (Kae), born November 23, 1915.  She lives on her own in a condo (not assisted living either). She exercises everyday at the YMCA because the Sister Kinney Institute exercises were "too wimpy" or she walks the skyway. She has a busier social life than me and my daughter combined. She has worn out three Apple Mac computers. She is writer. She knits. She uses email. She plays Words with Friends on her Kindle.  She is a well-known Scrabble player amongst her inner circle. She goes out on the town with her 98 years old friend, Carol. Kae is busy. She doesn't sit around. She is healthy, mobile, alive and enjoying life because she has kept her mind and body active.

Well, news flash, you're not too old, you're just too lazy. It is possible, it can be fun, and you can do it. Quit thinking about it so much. Believe it or not, there is a great deal of truth in Nike's saying "Just Do It!" But YOU are the one who has to actually do it.

Exercise is a natural drug which provides a great high.  Once you've experienced it, you realize you can live without it, but why would you want to? It's a great addiction and yields so many benefits.  Something is better than nothing. A 20-minute walk is better than a bag of chips while sitting on the couch watching a reality show.  Go out and LIVE your life and quit watching others live their life.

Just because you get older doesn't mean you have to fall into the 'molded' stereotypes of what a 40 something old mom should look like. You need set your own standards of what and how you want to look and feel about yourself.  Don't let society define who you are. Define yourself.  I've never met anyone who is happy to be over weight or on medication to manage health ailments and chronic pain. You need to start somewhere. A little something healthy is better than nothing.

Our numerical age is a number that tells our chronological age.  The physical well being of your mind and body reveals how old you really are. It's never too late to start.  Because if you never begin, how will you ever know what could have been?

I'm 42 years old.  My age has never bothered me.  I'm proud to say I'm 42. I like that people think I am my daughter's sister.  I like that I am healthier than I was in my 30's.  I like the choices I have made.  I'm enjoying my healthy lifestyle.  It's really not that difficult but it's a commitment I have made for myself. So are you ready to commit or have you already quit?

Do you know GYM? What can GYM do for you?

Age is only a number. You are only as old as you feel.  Act your age. Wisdom comes with age.  We are a society obsessed with age.  When we are young, we want to be older.  Once we are older, we wish we were younger.

I'm happy with my age.  I am proud to say I am 42 years old.  I don't think I look 42, nor do I generally act like I am 42 years old, but I am.  I don't hide it or run from it.  I have accomplished many things in my life thus far.  I am not finished by any means but I don't feel as though I have wasted my youth so to speak.  I was a rather serious child and teenager. I've lightened up in my middle age.  I am more relaxed.  I have a better sense of humor.  I have grown into my sarcasm.  I eliminate the bullshit from my life.  I do what I want to do rather than what others want me to do.  I am not selfish but I am self worthy.

 I am not a fake or artificial person. I believe I make a good friend. I am honest, sometimes to a fault.  I can be a bit too blunt, not because I'm trying to hurt feelings, but I expect someone to treat me the same way.  Don't lie to me.  It doesn't benefit anyone.  I guess this is some of the wisdom that comes with age.  Maybe, maybe not.  However, it has for me.

I am a busy person like most.  I work full time, have children, a boyfriend, household duties and family responsibilities.  But I still make time for me.  "If mom's not happy, then no one is happy."  I never understood that phrase as a child.  As a 42 year old working single mom, I have never had a better understanding of this phrase at this point in my life. However,  I have learned that I need and deserve some 'me' time.  My me time is spent with GYM.

The gym is my sanctuary.  I love to train. I love to lift.  I sorta kinda like cardio.  I like to push my body to it's limits. Sometimes those limits make me want to puke.  I have fitness friends who understand my obsession with the iron. We can chat but they also know when it's time to get down to business with the workout. No harm, no foul. We speak the same language.

The gym releases my stress.  The gym helps me solve problems. The gym makes me feel sexy.  The gym makes me healthy.  The gym is where I compete against my mind and my body. The gym is where I fit in - fit in with me.

I am young.  I feel young.  I look young. These may not all be true but it is how I FEEL about me.  This is what gym does for me. I love GYM.

Fit doesn't happen, Shit happens.

Is fitness a fad for you? How does it fit into your life? How fit do you want to be? What are you willing to sacrifice to be fit?

Fitness has a different meaning for everyone.  It's definition may vary to those participating in the same sport.  We participate at various levels of fitness.  Some people chose to push outside their comfort zone over and over again to achieve an elite level of fitness.  Others chose a linear level of fitness to maintain.  We are individuals. We have different goals, varying lifestyles, unique abilities.  There are a nauseating amounts of information about weight training, nutrition plans, cardio training and supplements.

It can be overwhelming and exciting at the same time. How do you start? Should you get a personal trainer? What type of gym should you join? Do you need to join a gym? Do you need a nutritionist? These are all very important details and should be addressed in order to be successful. However, don't get so caught up with all of this and allow it to interfere with you getting started or stepping up to the next level.

Step back and take a breath.  You need a goal.  You need a plan to map out your route to reach your goal.  You may need a few tools to help you make the map. Once you determine your goal, it will help the other pieces fall into place. What do I mean?  If you goal is to lose weight, you will need to accurately assess where you are at now and where you want to end up. Once that is determined, what tools do you need to get there? Do you know how to eat properly? Do you need to join Weight Watchers or seek out a professional for nutrition advice?  What is your exercise regime? Weights, cardio, combination of both? Or is your goal to compete in a road race, bodybuilding competition, or a marathon? Or do you just want to put in a swimsuit this summer and actually wear it out of the fitting room? Make a GOAL!

Phew... quit freaking out.  You are fine.  You can do this.  Make it a priority.  Commit to getting fit and healthy. No excuses. If you fail, you have failed yourself and have only you to blame.   Harsh but sometimes the truth hurts.  So figure out your goal before you start and be realistic so you don't develop a plan for failure.

Fit doesn't just happen. Shit happens. It's hard work. It takes time. It takes commitment. It takes drive. It takes determination.  It takes desire.  In the end, you reap the rewards.  You get to savor the benefits of superior health. You will develop a taste for the lifestyle. It's not a diet. So move those thoughts aside and challenge yourself. You will be the winner in the end!

Step Up to The Bar

I am a workout clothes addict.  The other day I was working out and realized I spend more money on my workout clothes, shoes, and gym equipment than my professional clothes. Why?

Because I spend a lot of time in the gym and I love to be comfortable when I'm sweating.  I've learned something as simple as a seam in the wrong place can distract me from my task at hand.  An itchy fabric, thick underarm seam, stiff tag on my neck, non-breathable fabric, tanks that ride up, pants that slide down, fabric that chafes or the dreaded camel toe can all wreck a great workout.

I know this sounds ridiculous to most but to those that train hard and often know exactly what I am talking about.  I am there to workout so the less irritation I have with my workout clothes, the more I can concentrate on my workout. Same goes for iPod, headphones, hair out of my face via baseball hat or headband. Wisps of hair in my mouth or eyes drive me insane!

Color is a completely different story.  I generally look like a rainbow threw up on me with a hint of camouflage thrown in for good measure just to make sure people know I'm serious and not just a Richard Simmons.  I am tired of black.  It's boring. It's drab.  Yes, black does hide a lot of 'flaws'  and 'embarrasing' sweat spots but I'm there to reduce those flaws. So if they are staring me in the face workout after workout then I have no choice but t work harder and fix them! Sometimes my bright clothes motivate me and even cheer me up.  After all, who doesn't like a rainbow? I wear my funky Vibram's (or glove shoes) which are becoming more popular but still are not very stylish but they serve a purpose.  They force me to use my core and legs for balance and strength.

I also have a system for what clothes I wear for particular workouts.  Again why? For example, leg day requires pants that are tight down to my ankle (or shorts) so I can get my knee braces over them.  I'm old and have brittle parts so I need to brace them properly. Certain tank tops are used for shoulder day and others for arm day depending on exercises performed and how the straps sit on my shoulder.  To me, it is no different than wearing a nude bra under a white blouse rather than a white bra under a white blouse.  It serves a purpose.

I also have a lot of my own equipment that I lug back and forth to the gym.  I have my own hanging ab straps, a manta ray squat brace, front squat harness, foam roller, yoga block, weight belt, weight sled, and weight plates, etc.  I don't like to wait to use these items when I need them.  But generally the gym doesn't have these items or they have been stolen or are just plain disgusting.  So I have invested in my own or even requested them as gifts.  Again strange to you but normal to me.  

Working out is one of my hobbies so why not buy the things that make it even more enjoyable? Plus the fabric is specially made to avoid absorbing the 'stinkiness' unlike cotton.  Additionally, if you have to look at your bulges, imperfections in the mirror while lifting, sometimes it pushes you a bit harder!  There are far more harmful addictions in my opinion so I will continue to invest in my health whether it be supplements, healthy food, gym equipment, clothing, shoes or even just one more baseball hat.

When I go clubbing, I go in my own style and when I belly up to the bar, it is very different than your bar. 

Pop off that Muffin Top

I've had many people ask me in the last few weeks how to slim down, build muscle and get good looking abs. The answer is not well -received. Because it is the answer they already know but were hoping I had some magic pill or secret to share with them. Guess what? I don't.

It's really quite simple.  Either you do it or you don't. It is a choice, your choice.  How badly do you want it?  Is it worth the sacrifice? You can't have it all.  Pure and simple.  So take the plunge or sit there and be quiet and quit complaining.

This applies to many things in life but I'm only talking about one thing this time.  Your stomach. You want a flat stomach, six-pack abs, no muffin top and no love handles.  Well guess what. It takes work.  Hard work but even more so it takes discipline - a great deal of discipline and self-control.  You can't have it with 50% effort or even 75% effort.  It must be at least 95% of not 100%.  Take control of what you put into your mouth.

You can't have a two glasses of wine every single night, eat garbage every weekend because you were so good during the week and expect to get or even maintain a six-pack.  I agree, not everyone wants a six pack but most would like a 'flatter' stomach or less of a muffin top.  Yet, when you realize what it takes to achieve these results, it seems less important until you want to wear that bikini,  the little black dress,  or feel sexy for a significant event.

Maybe a very select few can eat like crap and maintain an awesome muscular body complete with a six-pack. They are genetic freaks and are few and far between. Kudos to them. I am envious.  I am not one of these 'lucky' individuals and most likely, neither are you.

No one likes to believe it, but abs are made in the kitchen.  Of course, exercise is an essential component of this but if you reign in your diet and cut back the simple carbs and sugars, add veggies, lean meats, good CLA fats and drink water, you will be amazed at what will pop out in your mid section over time. If done properly, it will be muscle and not fat.

So quit complaining and decide what you want and why you want it.  If you are going to try it, go all in and make it a lifestyle rather than another quickie weight loss plan or fad diet.  Do it right. Be Healthy. Be happy and I promise you won't regret it.  It will get easier over time and once you reach your maintenance level, you can indulge on occasion, not every day or even every week.

Either you want it or you don't but don't deceive yourself in thinking it happens quickly and doesn't require work to maintain. You didn't make your muffin top over night so don't think it will disappear overnight. Patience and self control. Plus there are many more health benefits to eating a clean diet than just your physical appearance.

 

Competitive Nature or Nurture?

I spend many hours at the gym - training.  My training involves many components such as weight lifting, cardio exercises, stretching, posing, yoga and even socializing.  It is a choice I have made in my life.  As a result, many things take a back seat or are not as important to me.  I have many hobbies but have learned that working out benefits me mentally, physically and emotionally. Don't be fooled, there are days when I'd rather sit on the couch and zone out.  And on occasion that is exactly what I do.  Because I need this state of non-doing once in awhile. I am not a machine. 

I don't expect others to understand nor do I feel the need to justify my life choices to others.  This  includes my time spent in the gym, foods that I eat, clothes that I wear or how much workout equipment and gear that I have purchased.  It is a significant part of my life.  It's what I like to do.  So why not spend my hard earned money on the hobby that I enjoy? I generally don't go out to eat.  I don't drink alcohol except occasionally while on vacation. I don't spend a great deal of money on make-up or 'girly' stuff.  If only I could get paid to train! Yes, I know there are many options for that career but I also have many life responsibilities and other mouths to feed, cloth and shelter besides myself.  So for now, I train and I train for me. I am in competition with myself.

I am dedicated, determined and disciplined. It is a challenge at times but I'm always up for a challenge.  Is it the competitive nature in me or is it the competitive nurture in me? I am my father's daughter. He passed away over a decade ago but many things I do in my life remind me of my father.  I am not the smartest, the best, the fastest, or the strongest.  But I push myself because it is what my Dad taught me. Don't quit. You will only be disappointed with yourself if you don't give it your all each and every time.  There are downsides to having a competitive nature but I believe the pros outweigh the cons.  

I was raised in a large family so naturally, we competed for attention without realizing it.  We vied to be just a bit different or a little better than our siblings because the desire of capturing our parent's attention, even if only for a moment, made it all worth it.  We were the shooting star that passes so quickly! 

Competition isn't always against someone else or something, but against yourself.  We compete with ourselves everyday.  We just fail to realize we are doing exactly that.  Your pit your body against your mind.  Your pit your mind against your body.  Your emotions compete against your common sense.  Your heart competes with emotions. We fight these battles everyday. The only difference is you are both the winner and the loser on some level.  So step up to the plate, the starting line or the racing block and begin your competition because you will be the winner in the end. 

Life is hard. Life is harder if your are stupid, weak and a quitter. Sounds harsh but that is reality.  

The Pentagon of Health

Desire ~ Determination ~ Dedication ~ Discipline ~ Drive

We are bombarded on a daily basis with ‘healthy’ images of women.  We see images on billboards, television, magazines, catalogs and advertisements all depicting the ‘ideal’ healthy woman.   What is the definition of a healthy woman?  Who defines the ground rules for being healthy? What does a healthy woman look like? How is good health achieved? Why is it so important for women to be healthy?

Health is defined in the dictionary as the following: a person’s physical or mental condition; the condition of being sound in body, mind, or spirit; freedom from physical disease or pain. We all know health is a bit more complicated.

Society sends many mixed messages and signals about how a woman’s healthy body is achieved and what it looks like that it leaves us with our heads spinning.  We get so focused on our physical appearance looking healthy that we forget how much is involved in maintaining our mental health as well.  Our physical and mental health go hand–in-hand.  They support each other and when one falters, it is up to the other to keep us moving forward. All too often, we focus just on our physical health and our mental health takes a back seat, not realizing they are linked and both necessary to succeed.

Women encounter a variety of challenges and obstacles when it comes to maintaining our health.  Families and careers are both very demanding and women frequently put their needs at the bottom of the list. This is a bad habit. It is the first step onto a slippery slope.  Each time we put our needs last, the slope gets steeper and a lot easier to slide down making it all the more difficult to climb back up.

What do I mean by the slippery slope? An example is the lack of planning meals leads to poor nutrition and bad eating habits which leads to weight gain and in turn leads to clothes not fitting.  This sets off a chain reaction that may include low self-esteem and trigger an eating disorder to attempt to regain the body we want.  The body we think society views as the ‘ideal’ female physique.  As a result, our mental health is now under attack as well.  The self doubt, mind games and justification of poor decisions carry us further down the slope.  Sometimes, there doesn’t seem to be a bottom so we keep sliding and sliding further away.  This slide sometimes ends in a pool of depression, drug abuse, alcohol abuse or self abuse.  

Women must to learn to master balance in their life.  We are not only moms, wives or completely defined by our careers. We have needs too.  We need to make time to take care of ourselves like we take care of others.  Proper nutrition, exercise and time management are key components in maintaining this balance.  The combination of all three components keep us both mentally and physically healthy.  Exercise is a natural way to reduce stress, increase sex drive, maintain cardiovascular health and maintain bone density just to name a few benefits.  You already know the benefits of healthy eating.

Life is busy.  We are all busy. We have household chores, errands, kids extra curricular activities, kids homework, jobs/careers, exercise/workouts and many other daily obligations.  So time management plays a significant role in being successful in all areas.  There is enough time to accomplish it all but it takes planning, dedication and discipline.  Developing the plan takes some patience and time initially, but eventually it becomes part of your routine and the payoff is worth it.  Sticking to the plan requires the discipline and the desire of wanting it all requires the dedication.

Every woman’s ideal physical and mental health is different.  It is important to understand where you are at now and where you want to be.  Develop goals. Put a plan and a timeline in place to achieve these goals. Be realistic but make it somewhat challenging. Recruit a support network which includes both family and friends to enable you to succeed.  You don’t have to be an Olympic athlete, figure competitor or triathlete to achieve a fit and healthy mind and body.  If you have desire, determination, dedication, discipline and drive, you can and will succeed.

Health is not a simple concept, but that doesn’t mean it’s impossible to achieve.  The medical community maintains a standard for a healthy woman. Research aids in how health is achieved.  You are in charge of what healthy looks like for you.  But most important is that a healthy woman is a happy woman.