She recommends employing the strategy of "three-for-three." ", In addition to cardio, strength training is a must, especially for those of us over 40. If you want to turn your walk into a workout, try this 30-minute Pump Up The Pace guided walk from the LeanWalk program…. And, this meal plan will set you up to lose weight and feel a jolt of all-day energy. Copyright Policy If you don't like mixing it up in the weight room, there are plenty of exercises you can do at home. Some of the moves include bodyweight squats, lunges, push-ups, triceps dips, planks, glute bridge and superman. Adding family members helps ACTIVE find events specific to your family's interests. 3. If you are making it to the weight room, focus on three days of strength training (for example, Monday, Wednesday and Friday) with the following sets and reps: • Day 1: Heavier weight with exercises performed in the 5 to 8 rep range • Day 2: Moderate weight with exercises performed in the 8 to 12 rep range • Day 3: Light-weight with exercises performed in the 15 to 20 rep range. If you've lost momentum and are playing catch-up, this 14-day program allows you to work at your own pace and see the results that you can get in just 14 days. Through the years, your metabolism can become a bit broken. In addition to cardio, strength training is a must, especially for those of us over 40. If you're feeling like your strength has disappeared, the toning workouts in Fit Over 40 will help you hit the pause button on decreasing muscle tone, and maintain a strong physique that represents the new ageless body. Copyright 2020 Kathy Smith Lifestyles, Inc. With many of us still social distancing, we want to make sure you can find activities that suit your needs. Ginger root has been used for centuries to aid in better digestion, plus it’s a natural anti-inflammatory. Reading your posts kept me going knowing we were all in this together! The clean-eating guide is a hassle-free way to plan your meals, so you know exactly when and what to eat, while still having flexibility with your meal choices. Look for this banner for recommended activities. 2. Shop: 500 Miles in 33 Days... Caminoanniversary. Remember…exercise is crucial. 37.8k Followers, 882 Following, 2,091 Posts - See Instagram photos and videos from Fit_OVER_40™️ (@fit_over_40) Try adding these Pilates moves at home: the Pilates hundred, rolling like a ball, single leg circles, saw, mermaid, criss-cross, one-leg kick and roll-up. "I've lost 8 pounds in 6 days!" Morning is the perfect time to stimulate the body and wake up! Please see your Privacy Rights for how your information is used. ✅Simple 6 Fit for Life eating plan: Shows you what to eat and when to eat, ✅Carb Cycling: When to eat carbs to rev up your metabolism. Sign In. Need an accountability buddy? It's time to redefine the expectations of the 40s, 50s, 60s, and beyond. Make the seemingly impossible... possible! Surround yourself with positive people. And if you're hitting the pavement for the third day in a row, try cross-training to give your body a break. But since there is no one-size-fits-all approach to fitness; you must listen to your body. She holds a Bachelor’s of Science degree in Exercise Science and a Master's degree in Counseling. You can add simple yoga or Pilates moves to any one of your activity days or do a longer workout on an active rest day (the two days you take off from cardio and weight training). Do each exercise for the desired amount of reps or time, moving from one to the next without a break. Sprinkle with cayenne pepper! We got this!". Set your day up for success! While this may sound like a "no-brainer," it's surprising how many people forget about the importance of regular physical activity and exercise. Fit Over 40 is a FREE program that includes 14 days of workouts, from walking to HIIT... from barre to ab routines, and MORE! I'm just now leaving Zion National Park and feelin, If you're feeling stuck, in a rut and need a motiv, MAINTAIN so you don’t have to REGAIN! The Fit Over 40 Meal Plan offers a sensible approach to eating that allows you to reset your metabolism, balance your hormones and age optimally. Here are 5 reasons to get started with the FREE Fit Over 40 program.... 1. If the idea of taking a rest day kicks your anxiety into overdrive, try swapping out one day of aerobic or strength training with yoga and light stretching. 2. Feeling a lack of focus? It might feel like a stiff body, sore joints, foggy brain, and lack of energy. Instead, Marcellus says to pepper in moderate, sustainable workouts throughout your day that are tailored to your body and fitness level. software for managing & marketing your events. The  firming and toning that you'll see across your entire body is a bonus! Sitemap With the Eat For Vitality - Fit Over 40 Meal Plan, you'll eat foods that stabilize your blood sugar so you feel less hungry and more balanced throughout the day. "Moving every day is important, and it becomes even more important as your bones and muscles age," Marcellus says. Plus, the private Facebook community of over 40,000 other encouraging members who are doing the challenge will give you the inspiration and accountability you may need to  reach your goals! If you're sick, stay home and sleep. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. If you're feeling like your strength has disappeared, the toning workouts in Fit Over 40 will help you hit the pause button on decreasing muscle tone, and maintain a strong physique that represents the new ageless body. Hitting the same muscle groups too often results in overtraining and can eventually lead to injury. Fit Over 40 provides a blueprint for nutrition, workouts, and the mentality to obtain your personal goals. I'm here to help you appreciate your most important asset...your health! However, the other essential part of living a healthy lifestyle is having a nutritious and healing meal plan. And if you're over 40, exercise becomes even more essential to your daily routine. Getting proper rest between workouts is important no matter how old you are. It’s day 1 or 8 of the Fit Over 40 Challenge! If something hurts, rest. You can combine these moves to make a full-body circuit that should only take you about 20 to 30 minutes. Find Camps & Activities for your Active Kids, Weight Loss 101: How to Calculate a Calorie Deficit, How to Calculate Your Training Heart Rate Zones, 15 Workout Milestones Every Fit Person Should Reach. In the Fit Over 40 e-book, I share my go-to recipes to fill your plate with healthy, whole foods. Follow me on Instagram and Facebook for additional workouts, recipes, and motivation. One of the best ways to combat any decline in energy and metabolism is to move your body. By combining the Fit Over 40 Meal Plan with the Fit Over 40 exercise program, you have the opportunity to regain your vitality, and you get the benefits of reduced risk of diseases, decreased symptoms of inflammation in your body, and enhanced strength and stamina. How I've Maintained My Long-Term Weight Loss. You have control over how that journey is going to look. One strategy Marcellus uses is to simplify your meals by building them from a set list of your favorite ingredients. You can have results or excuses… but not both! Today’s workout is…. Privacy Settings See more ideas about Fit over 40, Fitness motivation, Fitness. Not only does strength training increase lean muscle mass, decrease body fat, protect you from developing osteoporosis and reduce your risk of developing heart disease, diabetes and high blood pressure, it also fights depression and anxiety. or Here's what Elaine said about the Fit Over 40 group... "I found it very encouraging and motivating just knowing that I wasn't in this alone, and that it's not a race. Cookie Policy Mirror, m, What can I say… I like adding balance exercises. You'll be increasing your fiber intake and eating foods that don't cause high cortisol levels, which means a healthy and happy body...including your gut. Let's stay connected! ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Just remember: If you want to build strength, endurance and lean muscle mass—especially over 40—it's the recovery time from exercise that allows you to see the results of your hard work. Footwear | Fitness Apparel | Outdoor Gear. Support & Feedback There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. Figuring out what you're going to eat every day, and how to make it healthy, takes up a lot of time. Thanks so much Kathy for the opportunity to join and belong to such an awesome group in this same journey.". Sep 3, 2020 - Fit Over 40 - Fitness Motivation.