This is a great appetizer for holiday parties and dinners-it tastes so good, your guests won’t believe that it is low in fat.
Here’s what you need…
1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt and pepper. Pulse until smooth.
2. Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dill and additional pepper.
Nutritional Analysis: One serving equals: 192 calories, 5g fat, 14g carbohydrate, and 18g protein.
Kathy asked this question: Just started your program a few weeks ago, have been inactive for over three years due to a tumor in my head, the steroids I was on and complications. Had surgery a little over a year ago to remove tumor and lost sight in left eye. So my body isn’t as flexible as I would like it to be and balance can sometime be an issue. How can I get flexibility back and what workouts would be best for this. The food plan is easy enough have actually been eating this way for about two months now, weight is coming off but slowly so I think the big issue may be the exercise. I sweat pretty well but worry about correct form due to the flexibility issue. Lisa Answered: Kathy, what a huge couple of years you’ve had! What a challenge to deal with a tumour, and lose the sight in one of your eyes but to keep on training – that’s inspiring! You’ve got a big project in front of you no doubt, because your body has to relearn it’s position in your space (proprioception) without the sight of your left eye. And that’s just a time and practise issue. In terms of correct form – the follow along videos will teach you how to move correctly and execute the various exercises with good form. If you’re not sure how you’re actually executing the movements, try and train with a mirror, initially at least. Watch your form and don’t make assumptions about how you’re moving. Have someone in your household or a friend video some of your movements so you can check for yourself (most people see video as intimidating but focus on your form as if you were watching someone else – this is a technical exercise!). You might like to have a support close by when trying some of the single limb exercises like 1 leg Romanian deadlifts. Use the back of a chair or bench of a suitable height. In terms of flexibility – take the time after each workout to stretch out your body. You could use a foam roller or simple stretches of the worked muscle groups. Any of the Female Fat Loss over 40 workouts will work you in terms of mobility and flexibility and assist with your weight loss goals, concentrate on executing each movement with full range of movement. If you’re squatting, practise getting deeper into the squat – if you’re doing pushups, focus on getting chest to floor. This may take time, but it sounds like you’re a fighter and prepared to do the work! I also understand that continued use of steroids contributes to stiffness of the joints, so this may also be a question of time as your body adjusts to the new, healthier steroid-free you. Using your body as it’s meant to be used will slowly help you regain your previous flexibility if not more. Eric Wong has a program that I particularly like “Hip Flexibility Solutions” which could be very useful for you to work through your pelvic and lower body flexibility issues which in turn supports spinal mobility. Hope this helps!
Arlis asked this question: I do a different workout every day (5 days a week) from the 40+ library. Is that enough variety? Also, will just doing the 40+ exercises each morning get me lean? I eat clean 90% of the time between1300 and 1800 calories a day. I try to add an extra activity in each evening, a walk, bike ride, roller skating, mowing the lawn, probably at least 3 evenings a week. I have been diagnosed with pre-diabetes , I battle with night flashes I have had 2 myomectomies and then a hysterectomy and knee pain I take no meds, trying to manage everything with how I eat. And I’m following guidelines for eating to prevent diabetes. Trying to lose fat in belly and thighs. I store my fat on my lower body in particular. Thank you for this program, it is a Godsend. Previously I was doing 1 1/2 hours on the elliptical and getting nowhere. Lisa Replied: We’re glad you love the program! Yes, those pesky ellipticals will get you nowhere fast, well done for choosing to work smart! You’ve got quite a few different health issues happening there so I’m assuming you’ve had some specific hormonal issues that may well have contributed to some of those fat stores. Have you had your hormone levels measured? And if so, how frequently do you have that done? It helps to establish a benchmark and then measure every 6 months or so, especially around 50 years of age as we well know, that’s the age when hormones come out to play. You’re bang in the middle of your healthy weight range so I’d be concentrating more on your exercise and continue with your healthy eating rather than eating for weight loss. Your nutrition needs to comprise of loads of multi coloured veggies, heaps of water, low glycaemic index carbs, and good quality lean proteins. If you’re eating appropriately to battle pre-diabetes you should be seeing much more stable insulin blood work. Have a look at the weights of the dumbbells you’re using in your workouts. The Over 40 workouts have loads of variety in them already so you’ll want to mix up your bodyweight and weighted workouts and CHALLENGE yourself both the choice of progressions in your exercises and how heavy you’re lifting. If you’ve been using the same weights for months on end, it’s time to step it up and lift heavier. If an exercise calls for 10 reps of squat and press – then make sure the 10th rep is HARD! Don’t just go through the motions, push yourself – that’s what makes the difference in your body and your body composition. After that, it’s all about consistency! If you’d like a little more variety in your workouts and you’re ready for more accountability in your diet, you could try the 21 Day Diet Challenge – it’s paleo-style eating is perfect for addressing high insulin levels and reducing belly fat quickly and safely.
Send in your fitness questions and we’re happy to help to the best of our ability!
The single biggest issue that will impact health and fitness in later years is falls prevention. One out of every three older adults (those aged 65 or older) has a fall each year.
Falls are the leading cause of both fatal and non fatal injuries with non fatal injuries including fractures of the spine, hip, forearm, leg, ankle, pelvis, upper arm and hand.
Many people who fall, even if they are not injured in the process, develop a fear of falling which in turn may lead them to limit their activities. This can create a catch 22 situation where as activities are limited, mobility is restricted leading to an overall reduction in fitness and strength which in turns increases the likelihood of a fall.
We’re at a unique time in history where we have the chance to live longer than ever before, which makes it imperative that those later years are quality years with health, vitality and mobility becoming really important issues to maintain.
Simple strategies to maintain health and wellbeing include monitoring medications. Speak to your Doctor or pharmacist about side effects of your current medications, ensure that multiple medications are consistent with each other and won’t cause side effects such as drowsiness or dizziness.
Ladies, tragic news for the shoe lovers among you, it may be time to reduce the height of those stilettos! As we age, our feet naturally become wider and flatter. Our arches naturally drop a little, so it’s worthwhile getting your shoes properly fitted and your feet assessed by a podiatrist. Shoes need to be comfortable and supportive. High heels dramatically reduce your stability, adversely affect your pelvic tilt and spinal alignment and are a recipe for falls.
Have your eyes tested regularly and check that you have glasses that make it easy for you to keep active in and around the home. Single vision distance glasses may make it easier for you to walk outside and perform other fitness activities.
And obviously it’s important to look at your environment and ensure that your home is safe for you. Do you need to improve lighting, install grab bars in the bath or shower, improve railings on staircases or verandas?
Have you reviewed your nutrition to make sure you’re getting adequate calcium and essential vitamins from both food and supplements? Osteoporosis is a huge contributing factor in hip fractures so have your bone density checked and adjust your nutrition accordingly and make sure that weight bearing exercise forms a key part of your daily activity.
And most of all -keep moving!
If you suffer from arthritis or just general stiffness, it’s tempting to restrict movement – but that’s not the answer. Joints are “greased” by movement, so the stiffer you are, the MORE you need to move.
Workouts should include agility movements; movements in a side plane (like stepping jacks) or lateral lunges; exercises that focus on leg strength and ankle stability; and movements that promote cardiovascular fitness without adding excessive impact on your joints.
The Doctor designed program “Never Grow Old” is full of workouts that promote strength, flexibility and fitness for people over the age of 50. Follow along videos ensure your technique is correct and safe and that you’re getting the best out of the workout. You’ll find your balance and much more in this very comprehensive fitness program designed for anyone who refuses to grow old!
Who says you can’t have your quesadilla and eat it too? This recipe slashes the fat and calories found in traditional quesadillas while packing an enjoyable flavor punch in each bite. In a hurry? This recipe only takes 15 minutes to make-try it tonight. Servings: 2
Here’s what you need…
1. Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.
2. Preheat the toaster oven to 350 F. Place tortilla on a cutting board. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
3. Cut the quesadilla into quarters and top with salsa and sour cream.
Nutritional Analysis: One serving equals: 255 calories, 3g fat, 35g carbohydrate, and 21g protein.
Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack.
Here’s what you need:
1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.
Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein
There have been many fitness gadgets hit the market and disappear from view (probably gathering dust under someone’s bed somewhere!) but one piece of equipment that provides ongoing versatility, ease of use, convenience and awesome core training is the Suspension Trainer or Suspensions Straps.
Hang them in your garage, living room, off the veranda or monkey bars in the local park and you’ve got yourself an amazing workout ready to rock.
The best thing about Suspension Training is the ease with which you can change the angle of your exercises to reflect your fitness level. So whether you’re an absolute beginner or super advanced exerciser – you can quickly adjust the straps to suit you.
Here’s the workout for you:
Do 45 seconds of work with a 10 second transition:
Repeat 3 to 5 times
And the Suspension Revolution 2.0 is on sale this week – grab it quickly to get over 190 unique exercises to help you burn fat and sculpt your abs.
Just because you’re giving your body a break from grains this week doesn’t mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal.
Here’s what you need…
1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
2. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein
Penny asked: I have read your emails with great interest but also trepidation as I am not just over 40, I am actually over 70. As a result, I have found many of your exercises would not only be very difficult for me, they might be downright dangerous for my physical condition. Thus I have not signed up for your course. Do you have a version for frailer, much older women like me?
Shawna answered: Penny, I applaud your motivation for fitness! I actually have the perfect program for you.
It’s called ‘Functional Fitness’ and it’s written by doctors Dan Ritchie and Cody Sipes. I’m in the follow along videos. The purpose of the Functional Fitness program is to improve your balance, muscular function, joint range of motion and how you move your body. It’s all about mobility. They are not really weight loss focused. While they may help you lose some weight, the purpose of these workouts is to improve your function and improve movement.
And don’t forget we’ll be releasing Female Fat Loss over 55 in the coming months – and parts of this program will address issues like falls prevention and balance with low impact, even chair assisted movements. We’ve got you covered!
Lisa asked: I was wondering if you could help me through a transition, I am 49 and I have always been in good shape and loved to work out. But for the last year. I have been slacking off and felt burned out. I still keep in pretty good condition, but my intensity is not there. I go through the motions but now along with burn out I am going through pre-menopause , I will gain 5 pounds over night it seems. I feel like it’s going to get the best of me between lack of intensity and hormones . I eat clean and I’m trying to even eat cleaner now .
You have been through that hormonal thing … Is it normal for us not to to maintain that hard muscle ? Did you go through a tough phase during that time .. It’s obvious that you maintain now, can you help?
Shawna answered: Hi Lisa, I feel your pain. It’s frustrating to be doing what you can and watching as your body doesn’t quite respond as it once did. Then again, you mentioned that your intensity hasn’t been what it was, so your body being ‘smooshy’ probably has more to do with a lack of intensity than with age.
Have you considered the 21 Day Challenge Diet plan? It comes with challenging workouts, but you probably already can challenge yourself physically (with my workouts, or with other workouts that you already have). It’s the accountability that you may need to get you out of your rut.
Folks on the private Facebook group are getting great results and it’s cool to see how others keep everyone on track with their goals.
I know you say that you ‘eat clean’ but just tightening the screws on your nutrition may push you back where you like to be. I think clean eating and solid workouts do a lot to avoid or at least reduce some menopausal issues. You know that there are no magic pills, sadly, but it’s hard work and consistent dedication that are the answer.
Sharon asked: I’m 53 now and I’ve been training with Female Fat Loss over 40 and I love the workouts. Thank you Shawna! I had an injury a couple of years ago and it’s just getting worse. My Doctor has suggested that I have serious hip surgery which should result in fixing the tear and joint damage. Lunges and many other movements are now difficult and very painful. I know that I need to prepare for the hip surgery so I can heal quickly and get back to your fun workouts. What do you advise? I know I need to get stronger for this surgery.
Lisa answered: We’re glad you love the program and were getting good results! You need to be doing a lot of hip stability work before your surgery as well as solid core preparation. We recommend the Functional Fitness program because this is a specialist program dealing with the stability needs of adults from 50-70+. In fact anyone dealing with pelvic instability and balance will benefit from this program! It’s physio designed so you’ll be in really safe hands. You need to carefully follow the coaching videos for correct form but Shawna will keep you safe. Please let us know how you cope with the surgery. We’ll look forward to having you back stronger than ever!
Send in your questions about fitness or training modifications by replying to this email. We’re trying to get your questions answered as soon as possible so watch for our Q & A emails each Monday!
Here’s a fun workout from our buddy Dani Woodrum – kickboxing and fat loss expert. Nothing beats a great kickboxing or boxing workout for smashing both stress AND calories!
Dani’s workouts are based on density training principles so that you’ll not only train efficiently with short, intense workouts under 30 minutes you’ll always be working to improve your “work rate”. That means, you’ll not only increase your work capacity in less time, but also through strategic rep and rest schemes you’ll maximise caloric expenditure in a short amount of time.
Translation = improved fitness, more calories burned – more fat lost!
And you’ll love it because this kind of training is HEAPS OF FUN!
Here’s the workout for you try:
Reverse It Challenge:
• Jumping Jacks — 50 Reps (modify by stepping quickly rather than jumping)
• Front Kicks — 40 Reps (keep kicks low if you have knee or back issues)
• Mountain Climbers — 30 Reps per side (swap these for ali shuffles if necessary)
• Squat to Punch — 20 Reps
• Reverse Lunge to Knee — 10 alternating reps (you can always use a support if you’re concerned about balance)
Go through these 5 exercises without any rest. Once you’ve completed all 5 exercises, immediately move into the burpee/punch combo for 1 minute.
• Burpee/Punch Combo — 1 minute (swap burpees for Total Body Extensions or ali shuffles)
After completing the burpee/punch combo for 1 minute, immediately move into the same 5 exercises that you completed first, but this time doing them in the reverse order.
• Reverse Lunge to knee — 10 alternating reps
• Squat to punch — 20 reps
• Mountain Climbers — 30 reps per side
• Front Kicks — 40 reps
• Jumping Jacks — 50 reps
After completing these 5 exercises, rest 1-2 minutes and repeat once more (optional).
Note: Ali shuffles are a simple movement suitable for anyone with knee problems or impact issues. Keep heels low to the floor and shuffle feet front and back in a small scissor movement. Stay light on your feet and pump arms to and fro energetically. Great cardio alternative!
You can use Dani’s Home Kickboxing Revolution workouts anywhere, anytime. They’re:
Pick up Dani Woodrum’s Home Kickboxing Revolution and get kicking towards your goals!
Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.
Here’s what you need:
1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.
Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein