6 Ways Senior Women Can Start Taking Control Of Their Health

Guest post by Jason Lewis from strongwell.org

I want to share 6 ways senior women can easily find ways to stay healthy. The changes that we often associate with old age, such as reduced mobility, fragility, or cognitive ability, are often the result of lifestyle factors rather than the passage of time.

This means your quality of life is within your hands and that you can take back control of your well-being at any time.

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6 Ways Senior Women Can Get Healthier

1. Get Moving (Any Way You Can)

Seniors should aim for 150 minutes of moderate-intensity endurance exercise every week. Of course, for women who have been sedentary for many years, the idea of a full-on cardio session can be intimidating.

This is why you should take it slow; start by taking a brisk walk every day and build up from there. Or, if your joints are giving you a hard time, try swimming instead. Any movement is a step in the right direction.

2. Strength Training

Senior women tend to believe that weight training is not for them, but they could not be more wrong. Strength training has many great advantages for senior women, including preventing the deterioration of muscle mass and protecting the bones.

As long as you do it safely, under the guidance of an expert, there is no risk of injury — in fact, it can actually prevent injuries by making you feel more strong and stable.

3. Eat Right

In many ways, the nutritional needs of women over 60 are not very different from the rest of the population. However, many women struggle in specific areas. Some have trouble keeping on weight, others losing it.

Some should focus on getting more calcium for their bones, while others need more potassium to lower blood pressure.

If you do need to lose weight, do not engage in any dramatic diets. You need to feed your body the foods it needs, especially if you are exercising regularly. These foods include calorie-rich things like healthy fats and wholegrain carbs.

That said, if you like the prescribed nature of a specific diet, try one of these healthy senior-friendly diets.

4. Use Technology to Stay Safe

Assistive technology has come a long way, and life-changing innovations continue to be released onto the market every day. Today’s tech for senior women is sleek and unobtrusive, allowing you to stay safe and prevent injury in a variety of ways.

If you have mobility problems, for instance, you should look into getting an easy-to-use medical alert system.

5. Take Energy-Boosting Supplements

If you are feeling too tired to exercise, you could consider buying supplements that naturally boost energy. The best way to find one that will work for you is to take your time thinking about how and when you want to take them — a smoothie in the morning, a pill in the evening, a quick shot before workouts?

Also, check with your doctor before taking any new supplements.

6. Set a Nighttime Ritual

Regular sleep is essential to good body function, but seniors tend to have more difficulty falling asleep.

One way to combat this is to create a consistent nighttime ritual that relaxes your mind and body. Soothing sounds, essential oils, hot baths, nightly reading — whatever works for you is good.

The main thing is to keep it regular and get seven to nine hours every night.

If this doesn’t work, you might have a more serious sleep disorder. Speak to your doctor about your symptoms, and they will be able to recommend a course of treatment.

What I can tell all senior woman is, just because you’re over 60, it doesn’t mean you can’t make significant changes to your lifestyle. It’s never too late to get fitter and healthier, and doing so is not as difficult as you might expect.

Just remember to stay safe, consult your doctor, and rely on the expertise of professionals where possible.

Believe us, you can do it.

5 WAYS A PERSONAL TRAINER CAN HELP YOU SUCCEED

You’ve tried over and over to maintain a healthy lifestyle. You want to stay strong and active, keep up and play with your grandchildren or take your fitness to the next level. Your dream keeps getting farther away as you get older. Stop the internal fight by teaming up with a personal trainer who can support and teach you the tools you need to succeed. Here are 5 ways a personal trainer can help:

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1. Accountability – It tough changing your day to day rituals. We get used to doing the same things day in and day out and it tough figuring out how to fit in workouts, food planning, and life balance. This is why a program with accountability helps. Checking in with your trainer for regular measurement, body fat and pictures is usually enough to keep you on track and motivated to keep going and skip that pizza or dessert.

2. Debunking all those old myths about nutrition – It’s tough to keep up on all the new information out there about nutrition. What works and what doesn’t work. Why low fat, low carb diets do’t work. Why limiting your calories can actually create chaos with your hormones and metabolism.

3. Gives you confidents and knowledge to exercise property – Learning how to properly weigh-train can be intimating, especially for beginners. A personal trainer will teach proper progression to insure there are no injuries, while building strength and function within the kinetic chain.  Have you been training for a while but you’ve plateaued? Learning new exercises and combinations can give you more effective results and take you to that next fitness level you’ve been working so hard to reach.

4. Teaches proper nutrition for life not a quick fix – Are you always wondering what proper mix of micronutrients will help your transformation. What to eat and how much? What might work for someone might not work for the next person, we are all unique individuals. Throughout your program a personal training can dial in what works for you, so you are successful for life.

5. Teaches life changes that stick – How many times have you tried to incorporate more healthy habits into your life? Then a week later your not doing it at all? Having that accountability with someone who teaches life changing sustainable habits through small daily steps is essential.

It’s a team effort to move past life changing fears and uncertainty to one of desire, excitement and change. Make your life feel significant, valuable and happy!

Holiday Workout Ideas for Women on the Go

‘Tis the season to feel frazzled! With the holidays come the stress and chaos of the season. And if you’re planning to hit the road to see family this year, you may wonder how you’ll ever be able to squeeze in a workout.

Whether you’re in a hotel room or stuck in bunkbeds at your mother-in-law’s house, I’ve got you covered. Here are some travel-friendly workout ideas that you can do anywhere.

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Bodyweight Exercises

Skip the workout equipment and get back to basics with these bodyweight exercises that are perfect for on-the-go resistance training.

·      Upper Body and Core

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You’re probably already familiar with both push-ups and side planks, so why not combine these two movements to pack a one-two punch for your upper body and core.

Simply do a push-up, then rotate onto your side and reach your arm up for a side plank. Back down into a push-up position and repeat. Modify as necessary. Do 3 sets of 8 to 10 reps on each side.

·      Legs and Booty

It’s all about the squats when you’re trying to get a mega bang for your buck. This one bodyweight exercise hits several major muscle groups and can be done anywhere.

If you have enough space, lunges can also be a great option, and they boast a big lower-body impact as well.

For both of these exercises, do 3 sets of 12 to 15 reps (per leg for lunges).

·      Cardio

You don’t have to be outside or in a gym to get in your cardio. If you’re stuck in a bedroom or hotel room, do intervals of jumping jacks, burpees, or mountain climbers to get your heart racing.

You can also combine any of the upper body, lower body, and core exercises I mentioned earlier into a HIIT type session to get both strength and cardio done in one workout.

·      Yoga

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If stress from holiday travel is bumming you out, namaste your way through it with yoga. There are plenty of quick and easy yoga sessions that you can stream anywhere to help you stretch, strengthen, and tone.

Get Active Outside

If you’re sick of being stuck in the house during your travels, bundle up and get outside. Taking full advantage of the outdoors is a great way to stay active.

Are you traveling to a snowy winter wonderland? Hit the slopes or visit an ice rink for some ice skating. Not your cup of tea? Go sledding! Believe me, lugging a sled up a hill will have your quads on fire (bonus points if you load your sled with kiddos first).

Final Thoughts

Don’t get put on the naughty list – commit to staying active even when you’re on-the-go this holiday season. Plus, squeezing in a few training sessions now will make jumping back into your fitness routine a breeze once the holidays are over.

Need more ideas on how to stay fit through the holiday season and beyond? I’d love to help you start the new year off stronger and sexier than ever! Let’s chat.


5 Must Have Gifts for Women Who Workout

Trying to get your holiday shopping done? Or making your own list for Santa? Either way, I’m here to help you with a list of great fitness gift ideas that go beyond leggings. I rounded up 5 must-have gifts for the fittest women on your list – including yourself!  

1.   Moji Heated Foam Roller

Suffering from muscle soreness? The innovative Moji Heated Roller packs a one-two punch to relax tight muscles and help you recover from a tough workout. How does it work? The foam roller design and pattern combine with heat therapy to target your muscle tissue and stimulate the flow of blood and oxygen. It’s a game changer when it comes to pain relief and recovery! 

2.   6 Pack Fitness Leather Tote

This Six Pack Fitness Renee Tote is sleek and packs away 4 meals for an 8-hour workday. It has an insulated modular core system that keeps meals fresh and organized all day. It is preloaded with 4 snap lid containers, 1 nutrition compact for supplements and 3 gel packs to keep meals organized. The large zipper main compartment included an interior sleeve for a laptop up to 13 inches, plus organizational pockets for accessories. Designed for the professional fit women who like to eat healthy on the go.

3.   Dr. Teal’s Epsom Salt Soak

Remember when Calgon used to take you away? Well these days, it’s Dr. Teal. These Epsom salt soaks are the ultimate for relaxing and recharging. With a mix of Epsom salt and essential oils, Dr Teal’s soaks help reduce inflammation, relieve stress, and provide relief for achy muscles. After a hard training session, pour one of these solutions into your tub, lay back, and soak – divine!

 4.   Anker SoundBuds Curve Wireless Headphones

Exercising with great workout buds makes your workout even better. The Anker SoundsBuds Wireless Headphones are Bluetooth, with built-in mic and carry pouch. These have clear sounds quality and noise cancellation technology. They are customizable for the perfect fit to keep them in place during touch workouts. And last up to 14 hours of battery time. Plus, they’re sweatproof! Get ready to tackle your toughest workouts with these chic wireless headphones.

5.   Black Mountain Products Resistance Band Set

I couldn’t have a wish list for women who workout without actually putting any fitness gear on it! So to round out my list, check out this set of resistance bands from Black Mountain Products – an all-in-one set that you can take anywhere. This is the perfect gift for anyone from beginner to expert who wants to continue their strength training program at home or on-the-go.

For even more ideas, check out my favorite products on my website. I have a long list of supplements, gym equipment, and other miscellaneous gift ideas for any fitness buff.

If you want to take your fitness game to the next level and boost both your confidence and your results, check out my services page. I offer one-on-one training and online programs with a personalized approach. Let me help you find your strength!


5 Top Tips to Avoid Holiday Weight Gain

Oh, the weather outside will soon be frightful, and those holiday cookies look so delightful… but don’t give in to those tasty temptations this holiday season! You don’t want to enter 2019 with a few extra turkeys around your waistline, right? That’s why I’ve put together my top 5 tips to help you avoid holiday weight gain this winter.  

1.   Be true to yourself.

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Don’t just believe in Santa this holiday season – believe in yourself! Ok, maybe that’s a little cheesy, but you should absolutely believe that you deserve to feel good (and look good, too!).  

Know your own importance and make a commitment to yourself. After all, you’ll never know what you’re capable of until you trust yourself enough to go all in. So truly commit for the holiday season, and then don’t let anything get in the way of your exercise regimen.

2.   Avoid indulging the whole season.

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It seems like the holiday season starts earlier every year. We haven’t even put away our Halloween decorations and already pumpkin spice everything is out on the store shelves!  

But that doesn’t mean your holiday indulgences should start early, too. Don’t start the food festivities now, or you’ll add extra pounds before the real holidays even arrive. Save your planned free meal and dessert for a big holiday party or dinner.

3.   Don’t skip meals.

Every now and then, a holiday treat will be too tempting to resist – but don’t try to “make up” for those little indulgences by skipping meals. This can negatively affect your metabolism and even cause you to gain weight. Yes, gain weight!

Plus, you’re much more likely to make bad food choices and overeat if you’re starving.

4.   Get your rest to avoid crashes and cravings.

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Sleep is one of the best holiday gifts you can give yourself. If you’re not getting enough rest, you may find yourself hungrier than normal during the day, which can easily lead to mindless snacking on those holiday treats.

And nobody wants to hit the gym if they’re feeling too tired either. So prioritize your sleep to see better results from both your diet and your exercise.  

5.   Stay focused and write down your vision.

Do you have your eye on a sexy black dress for a New Year’s Eve party? Write down your vision of what you want to achieve by the start of the new year. This will help you remember that you’ve got goals so you can stay focused.

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Photo by Chase Clark on Unsplash

Follow these easy tips, and you’ll start off 2019 with confidence! If you need a little extra motivation this holiday season, I’d love to chat with you about how I can help you reach your goals and get a jumpstart on a healthy new year.


Build Lower Back Strength with Bosu Supermans

Looking to shake up your workout? Incorporating BOSU ball exercises can add some spice to your routine, while still giving you awesome body-sculpting benefits.

There are SO many ways you can add a BOSU ball to your training, all depending on your needs and the areas you want to target. Plus, there are different variations for every fitness level.

And as a bonus – you’re getting an ab workout, too! A BOSU ball incorporates balance and stability into every exercise so you are constantly tightening and strengthening your core.  

Strengthening Your Lower Back

Your back is your foundation and gaining strength in your lower back can help support your entire spine. If you spend a lot of time sitting, the muscles in your lower back may be getting lazy, and you may even be experiencing some back pain.

So let’s work on strengthening that foundation!

A great way to increase strength in your lower to mid back is to add BOSU Superman’s into your workout routine. This exercise really targets those lower back muscles, while also working your glutes, hamstrings, and even shoulders. 

The Exercise: BOSU Superman

1.   Get on the ball.

Place your BOSU ball on the ground, round side up. Lay face down with your tummy on the BOSU ball. Toes and forearms should be resting on the floor.

2.   Engage your core.

Pull your bellybutton in toward your spine, squeezing those abs and engaging your core.

3.   Superman!

Lift arms and toes off the floor while maintaining your balance. Squeeze your glutes to keep legs up. Now hold for a count of two feeling a squeeze in your lower back, lower arms and legs without touching the ground and lift again. This is not a big movement. Only go up enough to where you feel the lower back muscles engage. Do 2 to 3 sets for 15 – 20 reps.

TIP: Don’t let your shoulders creep up to your ears – pull your shoulder blades back and together. And don’t forget to engage your core and breathe.

The Variation: BOSU Hyperextension

If you can’t hold your balance during the BOSU Superman, try this variation – the BOSU Hyperextension. This exercise still emphasizes your lower back muscles, but you’ll get some added stability by keeping your toes on the ground.

To perform this exercise, you’ll get on the ball in the same position as the Superman, with feet placed about shoulder width apart. Your arms can be crossed over your chest or placed behind your head.

Then, lift your chest off the ball to hyperextend the lower back. Hold for a count of two and repeat. Remember this is not a big movement. Only come up enough to get a squeeze in the lower back. Toes are staying firmly on the ground throughout this move.  Do 2 to 3 sets for 15 – 20 reps.

Remember, always keep your abs tight and breathe.