Looking and feeling your best can come down to something as simple as a good nights sleep.
But if you struggle to sleep through the night, you’ll know it’s not necessarily easy.
A good balance of stress management, exercise and healthy eating (this guide will help you) will assist with good sleep and recovery. Getting quality zzzzz’s makes for a happy, healthy you.
Get off the treadmill and elliptical and try this fat burning, full body cardio workout. You’ll work all major muscle groups and get a heart pumping workout regardless of your fitness level. Modify movements to reduce impact if necessary, you’ll see those modifications in the video.
This is a fun cardio workout that’s suitable for all levels of fitness.
With only 30 seconds of work immediately followed by a 30 second rest there’s plenty of opportunity for recovery. The rest periods are designed to allow you to quickly recover and then go hard in the next interval. If you’re finding that you just don’t need the 30 second rest – well, you need to work harder!
Remember seeing this image recently splashed across social media and the global news?
Critics claimed that this fitness mum allegedly “fat shamed” other women for not having 6 pack abs.
Whether you agree – or in fact found these photos motivating – I believe that most of us limit ourselves in our belief about what we can really achieve.
How’s your balance?
Has it changed in the last few years? Are you a little less stable in some movements and a bit more careful when walking down stairs or in other activities?
The ability for your body to automatically adjust movement to it’s surroundings, decreases with age as those helpful sensory perceptions like sight and hearing start to lessen in efficiency.
When all these systems including your sense of spatial awareness are working together automatically with your musculoskeletal system you can stay active and independent, preventing falls and improving your balance.
One of the most important elements of any training program is the effective strengthening of your core muscles.
A strong core and solid foundation of shoulder and pelvic stability is a must for everyone who wants to remain injury free and retain good functional mobility in their body.
This short Pilates Finisher workout is taken from the 20 Minute Anti Aging Solution for Her program. These Core Finishers are designed specifically for mature women although anyone of any age or gender will benefit from these exercises.
If you haven’t exercised for a long time, it can seem overwhelming and intimidating to start over again. Especially if you’ve got injuries that you need to be careful with and you’re just not confident with what you’re doing.
Sometimes, it seems that the after-workout soreness isn’t worth it – you feel so stiff and sore after that first workout that it’s hard to motivate yourself to keep moving.
Exercising isn’t a one size fits all proposition. You might feel strong in some exercises and then feel hopelessly weak in another. If you’ve come from a sedentary background you might find that any balance work is tough and that your core and abdominals are somewhere back in the 1990′s!
Let’s make it easy on you and take this exercise thing right back to basics. And in the interests of getting you focused on the important stuff – getting moving! – we’ll show you EXACTLY how with a full follow along video straight from the 20 Minute Anti-Aging Solution for Her program.
Equipment: Chair, Low Step, Resistance Bands, Dumbbell
Duration: Allow for 20 minutes including warm-up
10 reps of each exercise.
Step downs from low step (10 per side)
SB Wall Squats (or Chair Squats)
Wall Superman with Alternating Leg Lifts (10 per side)
Total Body Extensions
Resistance Band Rows
Stepping Jacks ( 10 per side)
Farmers Walks Left – 20 seconds*
Farmers Walks Right – 20 seconds*
Seated Double Leg Lifts
Rest for 30 seconds at end of circuit and repeat up to 4 times.
We’ve modified the workout so there’s no getting up and down off the floor but you can progress this a little if you feel stronger, to do any planks or pushups against a lower surface; you might prefer to use a higher step with step downs for greater challenge; and the load you use with those sneaky little Farmers Walks is up to you – these can be TOUGH when holding a heavy weight!
You can progress or regress this workout by making the intervals of work shorter or longer according to your fitness. 20 seconds will be a lot easier than 30 seconds and going up to 45 seconds of work might be just enough challenge to spice it up for you. And of course you can choose the number of repeats that suits you. If you last worked out in Year Dot – then start with just one circuit and practise your technique and good form. Gradually add on another repeat per week.
If you’ve exercised before but just need to be careful coming back from injury – then shoot for several repeats monitoring how well you recover.
We’ve designed this workout to include balance challenges as well as core and functional movement.
You might even enjoy sharing this workout with a friend or family member who would benefit from an entry level style workout.
You can find 3 Starters Workouts and 9 Intermediate Workouts in the 20 Minute Anti-Aging Solution for Her program.
No-one wants to get “old” before they absolutely have to and these workouts are designed to keep you moving with age-appropriate exercise as well as nutrition tips. You’ll get a whole bunch of bonus reports and anti-aging tips for women, along with nearly forty videos in the entire package! We take you by the hand and lead you every step of the way.
As we age we inevitably lose muscle tone. People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30. Even if you are active, you will still experience some muscle loss.
This is known as age related sarcopenia. It typically accelerates from the age of 60 and is important because a loss of muscle mass leads to a decline in strength and mobility which in turn can lead to a higher incidence of frailty, falls and fractures.
And if you think this doesn’t relate to you yet– think again! Researchers designate Older Adults as anyone from the age of 50!!! And while sarcopenia is generally not a huge issue before the age of 65, it’s important to take preventative action as soon as possible.
Research would indicate that several factors are at play in the age-related loss of muscle including reduced muscle response to protein intake, changing hormones and for some, a reduction in the level of physical activity.
The primary treatment for sarcopenia is exercise, and resistance training in particular. Research has shown that a program of progressive resistance training exercises can increase protein synthesis rates in older adults in as little as two weeks.
Your muscles crave adequate protein intake so as you age it’s super important you’re feeding your body the nutrients it needs.
Researchers from the University of Arkansas for Medical Sciences examined how four different eating plans affected the muscle health of twenty healthy adults ages 52 to 75.
The researchers randomly assigned participants to one of four groups: Two groups followed the Institute of Health’s current recommended daily allowance of 0.8 grams of protein per kilogram of body weight. Half of them divided that protein equally between breakfast, lunch and dinner, while the rest ate the majority of their protein at dinner. The other two groups ate double the RDA (1.5 grams of protein per kilogram of body weight), either equally or unevenly distributed between meals.
After four days, researchers found that the more protein participants ate – the better their bodies were at building muscle. Specifically, those who ate double their RDA of protein increased their rates of muscle protein synthesis (the process by which cells use protein to build muscle) and improved their net protein balance (the difference between muscle protein synthesis and protein breakdown). They found that quantity not timing was of main importance.
You can ensure adequate daily protein intake as simply as adding a serve of quality lean protein to each meal and snack in your day. You might choose to include eggs at breakfast, lean ham at lunch, a snack of greek yogurt and berries, and a lean fish for dinner.
Your waistline will thank you too with more good reasons to increase your protein. A recent study from the Pennington Biomedical Research Centre found that when people ate high-calorie diets, those who got 15 to 25 percent of their calories from protein, stored 45 percent of the excess calories as anti-aging, healthy muscle. Meanwhile, those who got only 5 percent of their calories from protein stored 95 percent of the excess calories as fat.
Bottom line – the greater your muscle mass, the more likely you’ll be able to stay with all the physical activities you’ve always loved and you’ll look and feel leaner and stronger too!
It’s the combination of great nutrition and progressive and age-appropriate workouts that make The 20 Minute Anti-Aging Solution for Her perfect for mature women. With modifiable workouts for all levels of fitness and nearly 40 videos in the entire program we’ve got all your fitness and nutrition needs covered. Click here for the 20 Minute Anti-Aging Solution for Her.
Reference: Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults IlYoung Kim , Scott Schutzler , Amy Schrader , Horace Spencer , Patrick Kortebein , Nicolaas E. P. Deutz , Robert R. Wolfe , Arny A. Ferrando American Journal of Physiology – Endocrinology and Metabolism Published 1 January 2015 Vol. 308 no. 1, E21-E28 DOI: 10.1152/ajpendo.00382.2014
“How MUCH protein should I be getting on a daily basis?”
I get asked this question all the time.
In most cases, I find the majority of active people (especially women) don’t get enough high quality protein.
Sometimes it’s just because the thought of tasteless protein is hard to stomach.
Keep in mind, if you’re exercising intensely on a regular basis your protein demands will be higher than somebody who’s sedentary.
Here’s the guide:
- Intense exercisers who want to burn fat = 1 gram of protein per pound of lean body weight daily
- Intense exercisers who want to gain muscle = 1.5 grams per pound of lean body weight
- Moderate exercisers looking to maintain or burn fat = 0.75 grams per pound of lean body weight
- Sedentary person = 0.5 grams of protein per pound of lean body weight
Most studies and research done on protein absorption seem to show that sedentary people really don’t need much more than 20 grams per serving…intense exercisers can possibly absorb more than this. As a rule of thumb, I try to keep my serving size from 20-30 grams each meal.
Now if the thought of calculating your lean body mass (Lean Body Mass = Bodyweight minus Body Fat) leaves you absolutely cold and I can’t say that maths has ever excited me in my ENTIRE life, then here’s an easier way to work it out.
An at-a-glance super easy guide to how much you should be eating of not only protein, but also veggies and starchy carbohydrates.
Try to include a serve of protein with every meal. You’ll want to include a good quality protein every time you have your starchy carbs too. One of the best things about eating protein is that it moderates your blood sugar and appetite so that you have sustained energy and you won’t feel like you’re starving all the time.
Chicken, lamb, beef, fish, greek yogurt, tofu or soy products (non GM), turkey, beans, eggs, nuts and seeds are all great sources of protein. Challenge yourself to include more lean proteins in your meals from now on.
You’ll find healthy and delicious recipes that will help you meet your protein requirements without having to eat dry chicken breasts or other tasteless food every day.
Find a recipe here to make tonight and getting your protein requirements in daily will be easy.
One of the health and fitness catch phrases you’ll hear a lot is “listen to your body”.
So, what does that actually mean?
When it comes to good nutrition, you need to listen to your body to find out what suits your appetite; your digestion; your energy levels. When it comes to workouts, same deal! The way you train on Monday is not necessarily the same way you train on Friday.
Listening to your body with your training can mean quite a variance in the energy output and level of exercises you’re ready to embrace at any given time.
Early on in the week I feel like a million bucks – chin up burpees with box jumps –come at me! By Saturday and my tenth workout of the week – it’s a totally different story. I want to move but I need to take it easy!
I’ve given you two workouts to follow here. Similar, but designed to adjust to your experience, your fitness, and your energy levels. Learn to listen to your body each and every workout. How’s your energy today? Are you up for lots of impact or are you going to modify that aspect of the workout today? Are you going with longer intervals or easing it back a little but still getting it done? Are all your exercises going to be done on the floor or are you modifying to an incline bench?
There’s no shame in taking easier options when you need to – so long as you’re doing the best you can do at that moment in time.
This Intermediate/Advanced workout is one of my favourite bodyweight workouts from the Inner Circle membership program. You can find it in the Female Fat Loss over 40 Fat Burning Workouts package – this is just one of over 80 days worth of workouts! This’ll keep you out of mischief till summer is back!
Equipment: Jump rope, bench/chair (optional)
Duration: 35 minutes including warm-up
This workout can be done in any order, in any number of sets – you just need to get all the exercises and all the reps completed. For example, you might choose to do 10 squat thrusts at a time and move on to another less demanding exercise in between until all those reps are complete. Every Single Limb rep counts as one rep, 50 lunges is be the same as 25 lunges per leg, 40 XBMC are 20 per side etc. With switch lunges – one forward and one reverse lunge equals one rep.
Finish with a cooldown and stretch worked muscles.
And here’s a similar workout but modified so that all exercises can be done on an incline without getting up and down off the floor. Still intense but you can ease back the effort depending on any injuries or your exercise experience or energy levels.
Equipment: Bodyweight, Bench
Duration: Allow for 25 minutes including warm-up. If you’re short on time or building up your fitness, try doing just one or two repeats of this circuit to start with.
You can find this workout in the brand new 20 Minute Anti-Aging Solution for Her program. Perfect for beginner exercisers or anyone struggling to workout around injuries and reduced mobility.
I’ve got a great article from Guru Rick Kaselj today taking you through 4 Bodyweight Knee Saver Exercises.
These are 4 exercises that you can go through anywhere that help strengthen that knees in order to save your knees from knee pain or a knee injury.
#1 – Bodyweight Squat
The key things that we want to consider are the feet are wide, toes are slightly out, and ideally the hips just pass the knees so that you will be working your hamstrings and glutes as you are coming down and back up. 5 -10 reps is great.
#2 – Bodyweight Single Leg Deadlift
It’s useful to hold on to something with this exercise, it’s not so much balance here, but strength and focus for the targeted muscles. Note the position of the exercise, the knee of the supporting leg is slightly bent or “soft” with head, upper body and leg in a straight line. When standing she returns to a tall posture.
This is another great exercise for hamstrings and glutes (bum and back of thighs). 5-10 reps is a good range to shoot for with excellent technique.
# Bodyweight Full Body Extension
One way to think about this exercise is you are creating waves. First squatting and then driving your hands overhead like you are making a wave. Work on 5 to 10 slow repetitions. A partial squat is fine for this movement as well when cardio and speed is your main focus.
# Bodyweight Single Leg Squat
Use a support, because once again the focus is strength and control,not just balance. Keep the upper body tall and foot flat on the floor. Sit bottom back and “hinge” through the hip to get depth in the bent leg. 5-10 reps is great, this is a strong exercise.
Well, there you go. Give the 4 Bodyweight Knee Saver Exercises a go and let me know how that goes for you.
If you are looking for a program to help fix your knee pain, then check out Fix My Knee Pain: