Female Fat Loss Over 40

Are you interested in female fat loss? I know what it’s like to feel great in my own skin and I want you to feel your best too. This won’t happen unless you make it happen. I’m all about being pro-active to take control of your body and your life.

 

Female Fat Loss Over 40 is where you’re going to find all the answers to your questions regarding fitness and fat loss. I’ll show you how to shape your lifestyle so that your fitness journey is one that’s enjoyable and livable. Let’s create a positive spin, a snowball headed in the right direction to help you reach your goals.

 

 

You’ve come to the right place. I’m thrilled that you’ve decided to visit my blog. I hope that you stay, get informed and start living the life you want and deserve. I hope you find the answers you’re looking for and that you’re inspired to not only read, but to apply the information I’m so happy to provide.

And if you have a pressing issue that you can’t find answers to, please let me know. I’m here for you. Let’s build our community of readers to support and celebrate with each other. Female fat loss isn’t a mystery, let me help you navigate the issues.

 

Here are my top women’s fat loss tips to get you started:

 

Women’s Fat Loss Tip #1 – Get intense! Read the rest of Female Fat Loss Over 40

Burn 1000 calories in one workout? (article)

I love a good rant and I can always rely on Kate Vidulich to deliver a GREAT rant!  I was one of those guilty Bootcamp Instructors who called  my 20-10 intervals “tabatas”, but after reading a rant from Kate a few months ago, I quickly changed my tune (just in case she caught me – Kate being in New York and me teaching in Melbourne, it wasn’t likely, but still!).

20 seconds of work with 10 seconds of rest, repeated for 8 rounds, is a fabulous training protocol.  But it’s NOT a tabata! Her article below explains why.   Kate also has a great video workout – she’s chosen the “elite” level but you can try the following modifications and still get an awesome workout.

Repeat for 2 rounds (10 minutes total)

  • 4A) Walkout to Push Up
  • 4B) Ski Jumps
  • 4C) Prisoner Reverse Lunge (alternating)
  • 4D) Squat Thrusts
  • 4E) KB or DB Swings

This circuit is from 1,000 Calorie Accelerators System (Elite level) and designed for advanced folks only.  But don’t give up if you’re not at the elite level yet!  We have alternatives!  That’s what’s great about Kate’s program – she provides for beginners up to elite.

Watch the video and then try it with these modifications. If 45 seconds is too demanding, decrease your work time and increase your rest time – try 30 seconds work to 30 seconds rest.  Alternatives to the video are:

4A)  Walkout as far as you can and then drop to your knees for the pushup

4B)  No need for those impact moves if you have an injury or can’t jump for any reason – step through this exercise just as fast as you can to keep heart rate high.

4C)  Bring the arms down out of prisoner position if you need extra balance or find it hard to hold your arms above shoulder level.

4D)  Squat thrusts can still be done effectively as a stepping movement without the jumping.  If changes of level bother you – try doing this with your hands on a bench or chair and step your feet back rather than jumping.  Again, keep your pace fast!

4E) Swings are a brilliant exercise for lower back health when done properly.  Watch the video carefully for Kate’s good form.
Check out the video and then try a modified version as required.  You can swap out those high impact moves for easier “stepping” exercises – just like Kate does in her program where she offers 3 levels of workouts suitable for beginners through to advanced.

OK – let’s get Kate explaining why 20-10 intervals AREN’T the  same as tabatas…

5 Things to Know about 4 minute Intervals

1. It’s ULTRA Intense
In the study, the Tabata group did a 10-minute steady state warm up followed by 7-8 continuous cycles of 20 seconds at 170% VO2 max, then 10 seconds of rest on a braked cycle ergometer (it’s a fancy bike in the research lab).

It’s incredibly hard to sprint at 170% VO2 max – it hurts, it’s not attainable for the ordinary person and it’s NOT fun!

2. It’s Not Proven Effective for Fat Loss
Nowhere in the Tabata study did they mention anything about its effectiveness for fat loss. They didn’t even study it. This study was undertaken purely to improve athletic performance at the Olympics.  So sure, maybe it does work for accelerating fat loss. Or not. It’s unknown. I personally think Tabata would work for fat loss, (well it better, right?) but it’s never yet been actually tested for fat loss.


3. They did slow cardio too…
In the original study, the athletes trained 4 times per week using Tabata, PLUS another day of steady-state training at 70% VO2 max with the cardio group.

4. This protocol was tested on athletes, not humans
The subjects were Japanese Olympic athletes – to be exact. They were in peak physical condition and could safely push themselves to this insanely high intensity.

Which ultimately means that if you haven’t exercised in years, let alone done intense training, Tabata is not for you.

5. You burn approximately 15 calories/minute
A recent ACE study took the 20:10 “Tabata-style” protocol and tested it on real people. In a 20 minute “Tabata-style” workout, subjects burned between 240 and 360 calories, for an average of 15 calories per minute burned.

Unfortunately, time and time again, calorie calculators have proved inaccurate so don’t take that as any kind of gospel!

 

Four minutes to fitness?  Maybe!  It’s certainly better than nothing. But even with high intensities of training evoking an afterburn effect, it’s not enough to create the calorie deficit you need to get rapid fat loss results.

So what can you do?

Simple. Your workout needs to be longer. Like the portion of the workout at the top of the page…

Get 1,000 Calorie Accelerators here You’ll use the ‘tabata style’ protocol along with other proven methods to burn the calories you need for the accelerated fat loss results you’re after.

Turkey-Stuffed Bell Peppers

Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.

Servings: 5

Turkey Stuffed Bell Peppers Turkey Stuffed Bell Peppers

Here’s what you need…

  •     5 organic bell peppers
  •     1 teaspoon olive oil
  •     2 cloves garlic, minced
  •     2 Tablespoons fresh basil, minced
  •     1 yellow onion, minced
  •     1 Tablespoon fresh rosemary, minced
  •     1 teaspoon dried parsley
  •     dash of salt and pepper
  •     20 oz organic ground turkey, 99% fat free
  •     1 organic tomato, chopped
  •     3/4 cup spaghetti sauce
  •     1/4 cup shredded mozzarella cheese
  1.     Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
  2.     Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
  3.     In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
  4.     Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
  5.     Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.

Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.

Tags:
Posted in Let's Cook by Shawna. No Comments

Taming the Chocolate Beast

From Lisa Bullock

What’s the right way to eat a chocolate Easter bunny?   Start at the ears of course!

lindt deaf bunny Taming the Chocolate Beast

Yep, I’m back with my searching philosophical questions about life!

Easter is almost upon us.  Hot cross buns and chocolate eggs.  And by the end of the weekend, quite likely a couple of extra pounds on the scale.

But it doesn’t have to be that way.  A little planning and some simple strategies set up in advance could spare you the unwanted Easter weight gain.

Food and drink is such an important part of socialising and sharing with friends and family, we connect over the dinner table whether at home or in a restaurant and it can be a wonderful bonding experience.  But food and drink need to be servant, not master.

Supermarkets started to stock Easter eggs as soon as Valentine’s Day was over!  That’s two months of shelf displays of enticing, tempting chocolate bunnies, eggs and assorted Easter treats!  It’s so easy to just slip an extra bag of mini eggs in your shopping trolley thinking that they’re only small, it won’t do any harm! Um, once you start, how easily do you stop?  To burn off 3 mini eggs, you’d need to skip continuously for 15 minutes!  And who stops at 3!

 Taming the Chocolate Beast

And what about Hot Cross buns?  Compare the size of a bun from 1994 to 2014 – they’ve grown to about triple the size of what they were, with all the corresponding tripled calories and fat. A small bun without butter sits at about 150 calories or the equivalent of a half an hours swim.  A large bun is at least double the calories and would take a half an hour intense training session to burn!

If extra chocolates and candies aren’t in the house, you can’t eat them.  Simple as that!  Save your treats for the actual day!

Easter Eggs picture Taming the Chocolate Beast

So, should you sit in the corner of the room declining all treats and look and feel like a martyr to your diet?  Or can you perhaps plan to enjoy your Easter as part of your weekly calorie allowance, taking the extra holidays to increase your training intensity too.  If you know that you’ll be enjoying a big Easter lunch on Sunday, try reducing your calories and your starchy carbs the day before.  Have a solid training session that will burn a load of calories and make sure you drink a ton of water!

If you’re travelling for Easter and socialising across the whole weekend, then scale back your calorie intake this whole week.  Make sure you’re training regularly and intensely and keep up with your water intake.  You’ll go into the weekend knowing that you’ve earned your treat meals and you’ll enjoy them guilt free.

burpee Taming the Chocolate Beast

If it forms a helpful picture for you – BEFORE you scoff those mini eggs, imagine how much exercise is required to burn off those small, innocent little treats.

6oz chocolate bunny (50g fat) would take 2 solid hours of running

1 Cadbury Caramel egg will take 2 miles of brisk walking

1 Chocolate chip hot cross bun would take a one hour cycle class

You can never out-train a bad diet, but you can certainly put in the hard work beforehand and earn the right to treat yourself.  And if running for 2 hours isn’t your thing (my knees ache at the very thought!) then try these super-calorie-smashing workouts perfectly timed for your Easter weekend.

 

lisa bullock e1394426790717 Taming the Chocolate BeastLisa Bullock is a Personal Trainer based in Melbourne, Australia.  She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals.  Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals.  Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon!  She’s faced her own health and weight issues and come out fighting.  “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”

Easiest Meal Planning Ever!

From Lisa Bullock

I’m not happy with my nutrition at the moment.  It’s time to pull up my socks, drag myself up by the bootlaces, develop a stiff upper lip, and suck it up princess!  I haven’t been planning my meals at all and so my energy and training performance has slipped.  Lunches in particular have been my downfall.  My bad!

I’ve been super busy this last two weeks and I needed to take the time to sit down and do some meal planning – if I don’t plan, then I’m planning to fail!  it’s not just a cliche – it’s the truth! I flicked through some recipes, wrote a list of what I wanted to eat and set my food prep in train.  It took ten minutes to plan and I was done. Planning is the number one secret weapon for losing weight and keeping it off!

I get really bored with food and cooking.  Though I’m a bit of a “foodie” and love to eat good flavours – I get bored by the thought of having to prepare those same meals.  In my next life I plan to come back with a personal chef – oh hang on, my husband does the cooking – I HAVE a personal chef lol!  My daughter Joy also loves to cook and is a “foodie” and inveterate traveller.  By the age of 20 she had travelled to more than 15 countries, all on the smell of an oily rag (that’s Oz speak for “a tiny budget”).  She loves to explore different cultures, roadside food stalls, and then comes home to Australia and plays with flavours.

joy in india pic Easiest Meal Planning Ever!

We’ll pass each other in the kitchen, me on the run with a plain green salad with protein choice “insert chicken, ham, eggs” – she’ll have “Created” a diverse mix of flavours and textures (please read that in your most sexy, celebrity chef voice) and I’ll just stare, thought bubble forming above my head “hmmm, would she notice if I just swapped our plates and made a run for it?

Now forgive me, if I make this sound like a bald faced sales pitch but I LOVE this series of Paleo Hacks recipe books.  They’re easy, do-able for the ordinary woman in the kitchen, and fit with my style of eating.  Sure I could Google paleo diet recipes and then I’d spend the next 3 hours being distracted by pretty pictures that make me hungry.  It’s easier for me to go straight to this meal planning tool and get inspired for the next week.

We have a tried and tested formula for meal planning in our house:

Monday – BBQ chicken with steamed veggies

Tuesday – Bolognese sauce with zucchini noodles

Wednesday – Mexican tacos or enchiladas – I don’t eat the taco shells or wraps just the chicken mix and salad

Thursday – Steak with sautéed mushrooms and wilted spinach

Friday – home made, healthy pizzas

Saturday – cheat meal

Sunday – pumpkin soup

We’re not very sophisticated with rotating recipes – keeping it simple keeps us sane. We’ve eaten like this for a few years now which in retrospect is really boring, but works for us.  Please tell me there are other people on the planet who stick to this sort of meal planning?  Please?  Am I alone?

So then I bumped into the Paleo Hacks 28 day Meal Planner.  What is NOT to love?  This is SO cool and all cross referenced so you can go straight to the page and recipe.

paleo hacks meal plan Easiest Meal Planning Ever!

 I’m going grocery shopping this afternoon for these lunches for the upcoming week.

Beetroot, pumpkin and walnut salad

Salmon and zucchini fritters

Pumpkin and dill soup or maybe Tomato and Basil soup – not sure yet

Fish and pine nut patties

And I’m going to “invent” a cool grated veggie frittata, maybe a little chopped lean bacon too – I’m not letting Joy get away with all the gourmet invention kudos!

Now while I work from home, all of these meals could easily be pre-prepared and packed ready to take with me on the road, or to the office.

I’m not really taking notice of any of the desserts, I just find it easier to stay away from sweet stuff of any description unless I’m having a cheat meal.  But if you love desserts and love healthy desserts you can check this blog post I did about sweet snacks under 100 calories.

I figure that we’re all busy women together, doing the best we can – but any help is appreciated!  Check out the Paleo Hacks recipe books if you’re feeling like you need to re-jig your healthy meal planning.  And then tell me it’s not a FANTASTIC tool!

Working week – sorted!

 

 

lisa bullock e1394426790717 Easiest Meal Planning Ever!Lisa Bullock is a Personal Trainer based in Melbourne, Australia.  She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals.  Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals.  Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon!  She’s faced her own health and weight issues and come out fighting.  “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”

 

 

Creamy Egg Salad

Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Servings: 3

Creamy Egg Salad Creamy Egg Salad

Here’s what you need…

  •     8 organic, free range eggs
  •     4 celery stalks, chopped
  •     2 Tablespoons onion greens, chopped
  •     1/4 cup non fat Greek yogurt
  •     2 teaspoons champagne mustard
  •     1 teaspoon fresh squeezed lemon
  •     dash of salt and pepper
  1.     To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
  2.     Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
  3.     Chill and then serve.

Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

Tags:
Posted in Let's Cook by Shawna. No Comments

The Devil on your Shoulder

Guest Post by Lisa Bullock

lisa with devil and angel e1394429042441 The Devil on your ShoulderGod, I’m fat and I feel disgusting!”   Hmm, ever had words to that effect come out of your mouth? Most of us have heard the saying “Whether you think you can or whether you think you can’t, you’re right”.  Words are a self-fulfilling prophecy, so be careful of what you say to yourself!  We speak to ourselves far, far more harshly than we would ever speak to anyone else!  Would you speak to your friends or loved ones like that?  I think not!

 

I had two clients start training with me a few years ago and the self talk they brought with them was so negative I was horrified.  Being a bossy sort of trainer, I laid down the law from the get-go!  For every time they talked themselves down or said anything negative about their bodies , they had to do 2 pushups.  At the end of the first month training with me, they were REALLY good at pushups!  One of those women still trains with me today, and is widely respected for her positive influence and attitude,  I’m not claiming the credit for that, it was in her all the time, she just needed to realise the power of her words.  And that’s something Shawna and I can help you with!

you are a living magnet The Devil on your Shoulder

We need to remember that our subconscious mind doesn’t distinguish between what we say seriously or what is said in humour; what is said as sarcasm or said as a joke.  If you repeat something often enough, your subconscious mind believes it.  So don’t call yourself names – there are enough people in this world ready to pull you down, without you jumping up there and helping them.

 

All of which brings me to the idea of “association” and choosing great people to be in your life because you want great things for yourself.  Do you want friends and support around you that encourage you to work-out rather than scoff Krispy Kreme donuts?  Would you prefer friends and family to tell you how fabulous you are because you try and try and never give up, rather than laughing at you, “yet ANOTHER diet?”

 

While I don’t believe that anyone belongs on a pedestal,  it’s important  to find someone that inspires you to do better.  Staying in your comfort zone kills growth!  You need to change things up every so often, just like you do with your training.  The first time I saw Shawna Kaminski casually bang out 25 pullups, I was gobsmacked!  And then inspired.  And then I chased her down till she coached me because I knew I could learn from her.

 

Find the people who can teach you something – something that helps you grow as a person.  Whether it’s better pushups,  learning to squat,  or how to train with more intensity,  chase down those mentors, spend time with them and learn from them.   That influence can come from friends, positive blogs, motivational emails or supportive facebook communities.

5 people you spend time with The Devil on your Shoulder

I have been blessed with some amazing trainers and coaches in my time – I firmly believe that if you open yourself to opportunity, the universe provides the right people for the right job.  When I needed to learn about how to weight train and how to box, I found my first coach.  VERY old school!  To this day, you will not see me EVER sit down during rest breaks when I train – it was scared out of me!  Go hard or go home – pro’s and con’s to that attitude!

 

And when I faced a vulnerable time in my life when that hard-core mentality just wasn’t right for me, another trainer came along who helped me enormously with understanding that life doesn’t always allow us to be tough; “suck it up Princess” won’t always cut it and we can still eat well, train well but be a little kinder to ourselves.  When that phase of my life was improving I found another wonderful coach who gave me plenty of tough love and reminded me that I needed to “walk my talk” (ouch!) and she wrestled me back into serious training which in turn lifted so many other parts of my life.

I live in a small community so I’m limited for choice in the mentors that are geographically close to me.  But I subscribe to blogs like this so I can get my dose of daily motivation and stay in contact with people who will influence me to want to continually improve You are known by your association, so find fit, healthy and positive people – talk to them, spend time with them, learn from them and you will find yourself being a fit, healthy and positive person too.  You can choose to give in to the devil on your shoulder or choose to live up to your dreams, it’s up to you!

Click here if you’d like Shawna and I to be the angels on your shoulder motivating you to be your fittest self!  I’d love to hear your feedback about who and what motivates you – comment below and please share YOUR stories with us!

lisa bullock The Devil on your Shoulder

Lisa Bullock is a Personal Trainer based in Melbourne, Australia.  She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals.  Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals.  Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon!  She’s faced her own health and weight issues and come out fighting.  “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”

 

Satisfy your sweet tooth with snacks under 100 cals

From Lisa Bullock

There are times when  despite all your best intentions, sugar cravings hit and hit hard!  Rather than giving in;  blowing your diet for the day, week and month, try some or all of these sweet snacks (preferably not all at once!)

Chocolate has to come head of the list!  What chocoholic hasn’t watched Willy Wonka and the Chocolate Factory and had a little wistful moment?  Homer said it best.

MMMChocolate Homer Simpson Satisfy your sweet tooth with snacks under 100 cals

Research now tells us that dark chocolate is good for our hearts, our brain function and mood, as well as hitting sweet cravings – just make sure the brand you choose contains more than 80% cocoa and keep it to a SMALL amount.  2-3 squares will give a quick hit and provide less than 100 calories.

Staying with the chocolate theme – 5 strawberries dipped in 2 squares of melted dark chocolate YUMMO!

484ce2e4a873b516ab07ff1bf33ca8a9 dark chocolate dipped strawberries 580x326 featuredImage Satisfy your sweet tooth with snacks under 100 cals

And let’s go nuts!  What about 1/2 a frozen banana dipped in melted chocolate (yep, 2 squares, that’s it!) and a few crushed nuts for crunch!

And when you just NEED that smooth, rich, chocolatey, chewy texture that can only come from fudge…..  all is not lost – Fat Fighting Fudge Bites will save the day!

fudgy bites Satisfy your sweet tooth with snacks under 100 cals

(The Dessert Angel – Heavenly Recipes Guide)

Last year I was on holiday in the tropical north of Australia and came upon a hippy village with various food stalls.  One stall holder  offered us a taste of mixed fruits that had been blended, frozen and could be spooned straight from the cup like a sundae.  LORDY ME!!!!!!!!  To die for!  Sadly, this sweet treat went by the less than appetising name of Fruit Poo!  Looks like gelato, tastes likes gelato without any of the sugar or the excessive calories!

 Satisfy your sweet tooth with snacks under 100 cals

While we’re talking about fruit – you could try:

  • a small bowl of raspberries
  • a small bunch of grapes – frozen balls of sweetness – nom nom
  • blend 1/2 banana, 4 strawberries, some ice, 1/4 cup greek yoghurt with cinnamon and a tspn honey

banana smoothie Satisfy your sweet tooth with snacks under 100 cals

  • 2 small kiwi fruit
  • a bowl of luscious, chilled watermelon balls

watermelon balls Satisfy your sweet tooth with snacks under 100 cals

  • 3 tablespoons dried tart cherries or cranberries
  • 1 cup blueberries
  • ½ cup natural fat free fruit yoghurt
  • Apple “pie” with raisins, walnuts, cinnamon and greek yoghurt

Skillet Apple Pie with Greek Yogurt Satisfy your sweet tooth with snacks under 100 cals

(pic thanks to Diana at Real Healthy Recipes)

You can put your creative hat on and come up with new sweet snack recipes for yourself, I personally would rather go to the experts – you can find more healthy and delicious recipes HERE.

lisa bullock e1394426790717 Satisfy your sweet tooth with snacks under 100 cals

Lisa Bullock is a Personal Trainer based in Melbourne, Australia.  She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals.  Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals.  Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon!  She’s faced her own health and weight issues and come out fighting.  “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”

51 Ways to Find the Fun in your Fitness

Guest Post by Lisa Bullock

Need some ideas to spark up your exercise and fitness?  Have fun while you train and it’ll never feel like work!

1.  Train with your girlfriends – go for a run and have breakfast afterwards and tell everyone you’re one of the ladies that “runch” (brunch is so five minutes ago!)

 

2. Take the kids to the beach and play beach cricket or volleyball or softball.

 

3.  Try a kayaking adventure on the ocean, river or lake

 

4.  Hiking – enjoy the outdoors and fill your lungs with fresh air!

  51 Ways to Find the Fun in your Fitness

5.  Participate in a charity fun run or walk event

 

6.  If you’re short on time to catch up with friends – organise a workout in the park and take turns suggesting workout ideas – kill two birds with one stone!

 

7.  Start up a team with friends participating in your favourite sport

 

8.  Dance energetically around the room with your daughter to Backstreet Boys!

 Woman running in the park 009 51 Ways to Find the Fun in your Fitness

9.  Take the dog for a run in the country – they’ll love the change of smells and you’ll love the change of scenery

 

10.  Take advantage of the weather – an early walk on the beach in summer or a day at the slopes skiing.

 

11.  If you always do classes – try a weights routine instead!

 

12.  If you always do the same classes – try something different – a super vibrant Capoeira dance class will make you pour with sweat – or try a hard boxing class!

 

13.  Make exercise a game – either with your own rewards or try a Bootcamp

 

14.  Set goals that you can achieve – you’re only competing with yourself here – and when you reach those goals, reward yourself with a great massage or pamper session

  51 Ways to Find the Fun in your Fitness

15.  Remember when you were a kid and thought nothing of cartwheeling through the park – go and try it!

 

16.  DON’T do things you don’t enjoy.  If everyone around you is doing Bootcamp and you love a contemporary ballet class, do what you love – just do it energetically!

 

17.  If you’re an active environmentalist – then combine that passion with your fitness.  Get outside and participate in local and national Clean Up Days.

 

18.  If you love trees then you could volunteer for your local Tree Planting Society – preferably planting trees on some hills just to keep it really interesting!

 

19.  Why should the kids have all the fun? – Instead of sipping coffee and watching your children at the local skate rink – jump on in and join them.  They’ll love it!

 

20.  For the Aussies now – backyard cricket on Christmas Day – a must do!  What rituals does your country love to do on national holidays? And why restrict them to just holidays – make it a regular ritual!

  51 Ways to Find the Fun in your Fitness

21.  Get the family out for a ride along the bike tracks in your area

 

22.  If you enjoy the outdoors join an adventure or orienteering group – get fit and find new friends

 

23.  Learn to do a burpee!

 

24.  Music makes anything fun!  Put together a playlist of your favourite tunes – the more dirty beats  the better and attack your favourite workout

 

24.  Load up your Ipod with a motivational podcast or audio recording and listen as you briskly walk or jog

 P4178882 zpsc734f456 51 Ways to Find the Fun in your Fitness

25.  I may be superficial – but a colourful pair of training shoes makes my training fun!  And because the only clothes I can combine well are workout clothes – I’ll add a tasteful workout top to match!

 

26.  NEVER do the same workouts day in, day out, week in, week out – BOOOOORING! And there’s little benefit.  You need to mix it up to challenge your body!  Experiment with different workouts.

 

27.  If you just can’t get outside and you’re forced to use the treadmill – set up your favourite music station on the TV and get hot and sweaty to some great music clips.

 

28.  Try stepping out of your comfort zone!  For me yoga is challenging!  I just want to “get on with it” – but sometimes you need to listen to your body and slow down.  And that relaxation at the end of the class is DIVINE!

 

29.  Learn how to do burpees!

 

30.  If you always train in the gym – get outside and try some hill sprints on a beautiful day

 51 Ways to Find the Fun in your Fitness

31.  Have you tried a deep water running class at your local pool? – you’ll be surprised how challenging this is!

 

32.  Take a bunch of friends away for the weekend and try a High Ropes Course.

 

33.  If you have a good head for heights try abseiling with a group and make sure you have a registered Instructor!  Abseiling and rock climbing is an AMAZING upper body workout!

 

34.  If you own a boat or have friends with a boat – get outside in the summer for water-skiing, knee boarding or simply hanging onto an inflatable tyre and get dragged along!  Full body workout hello!!!

 

35. Try adding some stair training to your workouts – maybe in your office building – just a short 10 minute workout during your lunch break will refresh your mind and fire you up for an afternoon at your desk!

 stairs 0 51 Ways to Find the Fun in your Fitness

36.  We have a “secret stair” in a hidden valley near my home in the country – my buddies and I do 10 x 60 second interval repeats varying the number of stairs and the pace of the run.  It’s a beautiful place to train and the workout is INTENSE!  What have you got near your home?

 

37.  Push yourself – the sense of achievement and satisfaction in breaking previous barriers will fire you up to want to do more!  The BEST feeling!

 

38.  If you feel like your training is stuck in a rut – hire a personal trainer or try a new on-line program with a totally different style of training – you never know what you’ll love until you try!

 

39.  Have goals!  Want to improve your pushups or pullups? Write down how you want to improve and when you want to improve by.  Now go do the work and watch how you improve!

 

40.  Did I mention that burpees are fun?

 

41.  What about a vigorous game of Wii Boxing with the kids – you’ll all be sweaty and share great family fun at the same time.

 

42.  Get into the garden – digging garden beds, moving mulch and mowing lawns will definitely work up a sweat and show you muscles you didn’t think you had!

  51 Ways to Find the Fun in your Fitness

43.  Jump rope – here’s another return to childhood that’s amazing exercise!  And not just for kids – boxers are among the fittest athletes anywhere – do you remember any skipping rhymes from your schooldays?

 

44.  My personal favourite harking back to schooldays – handstands!  And even better, handstand pushups – go on, you’ll surprise yourself!

 

45.  Have you tried martial arts?  There’s the poetry in motion of Tai-chi with its amazing core, mind and body benefits!  Or the energy and strength of a Taekwondo or karate class – many dojangs or dojos have ladies only classes too!

 

46.  I’m going to mention pole dancing – different strokes for different folks – not my cup of tea, but check those amazing abs!  Just stay away from the high heels!

 

47.  Train with your partner!  Families that play together – stay together!

 

48.  Ask at your local Community Centre as to whether they offer groups specifically for your age group.  Badminton, Pilates, Older Adults, Bushwalking – many of these may be just what you’re looking for!

 

49.  If you find it hard to get out of the house and are short on time – try bodyweight exercises!  Squatting, lunging, pushups and planking will all give you fabulous results and you’ll feel great about yourself too!

 

50.  Reward yourself with a few days away at a Health Retreat!

  51 Ways to Find the Fun in your Fitness

51.  Never stop being grateful that you CAN exercise – fitness is a gift we are blessed to give ourselves – enjoy it!

 

 

 

lisa bullock e1394426790717 51 Ways to Find the Fun in your FitnessLisa Bullock is a Personal Trainer based in Melbourne, Australia.  She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals.  Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals.  Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon!  She’s faced her own health and weight issues and come out fighting.  “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”

“Selfish” or “Sensible”?

Stepford Wife a clean home is a womans best investment at stepfordwife.com Selfish or Sensible?

Excuse me for one moment, I’m just colour coding my underwear drawer – be right with you!  Oh, sorry about that – just checking that my world is organised, controlled, the T’s are crossed and I’s are dotted.    Um, just diverting to sort the cutlery drawer.  All good!  Not that I have control issues you understand,  I’m in the running for an award called Super Woman – The Woman Who Can Have it All!  I think it’s being announced soon, somewhere in the world?  Let me know, anyway!  I am SOOOO going to win it!

HANG ON!!!!!!   Who actually invented the idea that a woman could or should work full time; perhaps run her own business, calmly raise happy well-adjusted children while never raising her voice; maintain a lean and toned physique all at the same time as overseeing a clean and organised home with perfectly balanced meals and being a loving, smiling wife always ready to listen to everyone’s problems with a sympathetic ear?

 

Whoops, ran out of breath there for a moment trying to fit that all in!  Because you know, it’s a movie scenario – straight out of The Stepford Wives – and bears NO resemblance to reality.  But some of us STILL unconsciously hold ourselves to that ideal!  And I see it in the media everywhere – not under that title but the underlying text is there!  And we buy into it!  No-one can put pressure on me like I can. No-one can judge me more harshly than I can.  No-one can reduce me to a guilty, quivering mess like I can!

super mom Selfish or Sensible?I am TIRED of having women coming to me, in tears, exhausted and overweight telling me “I just want to be selfish for a while and look after myself!”  Selfish?  WTH!!! Looking after your own body, your own health and wellbeing is ‘SELFISH’???

So how do we find a magic balance between caring for our family, our job, our friends, our cats, our homes AND our bodies?  Because we all know that the fitter you are, the more energy you’ll have and the easier it will be to manage your busy life.  Back when my life was plagued with migraines I didn’t find time for exercise but I sure found time for illness!

 

123 Selfish or Sensible?

As I get older I get tougher!  The word “no” figures more prominently in my thinking and vocabulary.  When we don’t set boundaries for friends and family, we allow “emotional vampires” into our lives.  Have you ever had a friend or family member ring in crisis just when you’re about to sit down for a meal or rare quiet moment?  Being a good friend you feel bound to help – you want to help!  But dear God, you’ve heard this drama so many times before!  And yet you provide support again and again even though it drains you, and nothing you say or do will change the choices your friend keeps making.

 

Women are typically the strong centre of the family.  When we’re happy, the family is happy.   When we are disorganised or tired – the household goes to hell in a handcart!  Juggling multiple plates, we provide a centre to the family universe.  If our foundation falters, so does everything and everyone.

 

a3239fdb0287baa597ffd55d42bb0a6c Selfish or Sensible?

Good fences make good neighbours – and having healthy boundaries in your relationships allows you time to be supportive to others but allows you time to withdraw a little when you need to husband your own resources.  Think of it this way – if you’re exhausted all the time, struggling to find time for good nutrition and exercise, you’ll be more inclined to get sick and no-one wins.  You don’t have time for yourself and you certainly won’t have time for anyone else!   Making your health a priority sets you up to be a good wife, parent, friend, or daughter who is far more likely to manage all those relationships well!

 

Selfish?  Not a chance!  Sensible!

 

As my children grew older, I assumed they’d need me less.  Yet in some ways, they need me more.  Just differently from when they were younger.  And sadly, we can no longer send them to their rooms when they don’t behave well!  We’re more likely to have friends facing serious health issues and you might be looking after ageing parents as well – and trying to manage changes in your own body as you grow older.  I personally have found that my fitness is better now than when I was in my thirties but my body and mind are undeniably different.  There are days when I frustrate myself enormously with my vagueness!!!  Where did that come from?  And can it please go back where it came from!

 

Please don’t ever think that looking after yourself sensibly is “selfish”!  You’ll be a better, happier and healthier woman if you make your own wellbeing a priority.   And everyone around you will benefit from that wellbeing – sounds like a win-win to me!

You can take the guesswork out of your fitness and nutrition with THIS program – designed especially for women over 40 with all the unique challenges we face.

If you have any suggestions, strategies or tips for how you deal with the Superwoman Syndrome, I’d love to hear from you.  Comment below and share – we women need to be supporting each other and you may be able to provide  the answer for someone struggling with a problem you’ve faced and conquered!

lisa bullock e1394426790717 Selfish or Sensible?

 

Lisa Bullock is a Personal Trainer based in Melbourne, Australia.  She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals.  Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals.  Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon!  She’s faced her own health and weight issues and come out fighting.  “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”

 

Snacks on the Run

Guest Post by Lisa Bullock

granola bars Snacks on the Run

“Organisation is the mother of all successful weight loss” And if Shakespeare didn’t get around to saying that, he should have!  You’ll have heard that other famous quote “Failing to plan is planning to fail”.

I was chatting to a client last week about the frenetic pace of her life (I was exhausted just by listening!) and we discussed how to fit in healthy meals around a full time job, care of 3 teenagers, her added responsibility for the weekend care of a sick relative and her efforts to take care of her own health and fitness.  Sound like anyone you know? Help is on the way here.

When life gets very busy, one of the first things to go is healthy meals.  I’ve included some ideas to freshen up your weekday snacks, most of which can be done in advance.  Try packing these in small containers in pre-prepared quantities – have you ever tried to restrict yourself to just 12 almonds when you have the whole bag there?   Make it easy on yourself and don’t trust to just willpower – planning will save the day!

I always ask my clients to have a list of “default” meal and snack ideas on their fridge for the very busy times.  You’re standing there exhausted, not an idea in your head for what you need to eat right now – except that you WANT to eat,   RIGHT NOW!!  Like shopping when you’re hungry – there’s a real potential to throw your healthy eating to the winds and dive on into what’s closest, so list out your healthy, handy meals and stick to that plan.   Your list could include:

 

Handful of nuts         

Vegetable sticks like celery and carrot with healthy hummus or tzatziki (recipe follows)

Protein powder and a bottle of water ready to mix (keep this with you ALWAYS)

Small cans of tuna

 Protein and low carb muffins

Hard boiled eggs

Apple and natural nut butter

Small tub of cottage cheese with fruit or veggies chopped through

Small bowl of natural greek yoghurt with berries and cinnamon

Healthy granola bars (pictured above, thanks to Diana, author of Real Healthy Recipes)

 For more great ideas, go here

Try this fabulously tasty and healthy recipe for hummus with a twist!

Sun Dried Tomato and Basil Hummus

 

hummus Snacks on the Run

  • 1 (15 oz) can garbanzo beans/chickpeas
  • 2 Tablespoons tahini (feel free to leave this out if you’re on a strict low-fat diet)
  • 1 Tablespoon olive oil
  • 1 Tablespoon lemon juice
  • 1 Tablespoon water
  • 2 garlic cloves, mashed
  • 1/4 teaspoon salt
  • 2 teaspoons soy sauce
  • 4-6 sun-dried tomatoes
  • 1/4 cup basil leaves
  1. Throw all the ingredients into a food processor and combine until smooth. For a thinner consistency add water, 2 Tablespoons at a time.

12 servings

Nutritional Analysis: One serving equals:  72 calories, 2g fat, 100mg sodium, 8g carbohydrate, 3g fiber, and 3g protein

 

 

Make it easy for yourself and take a little time on the weekend to plan for the week ahead.    These ideas and many more can be found at Family Friendly Fat Burning Meals – enjoy!

lisa bullock e1394426790717 Snacks on the Run

 

Lisa Bullock is a Personal Trainer based in Melbourne, Australia.  She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals.  Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals.  Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon!  She’s faced her own health and weight issues and come out fighting.  “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”

 

Powered by WishList Member - Membership Software