Exercises for Women Over 40

One of the things I have realized as I round the bend looking towards 50 is that my body has changed. Things have set in like back aches, arthritis, joint pain, not to mention incontinence....the struggle is real folks.

But what I have also realized is that my body no longer needs the kind of workout I was doing in my 20's. I am a firm believer that the best thing women can do for themselves in their 40's is strength training. There are so many resources out there that support this.

Now I am not saying that we don't need cardio workouts. We do! Our hearts need it.

BUT we do NOT need to do the long intense workouts that we have trained our minds to believe are best for us. When I was in college and I ate a little more than I should have, I would just run a few more miles (which is totally an unhealthy relationship with exercise).

Well.....running for an hour is NOT going to help us women over 40!

Studies have actually shown that doing long frequent cardio workouts can actually break down your lean muscles and increase production of free radicals. Free radicals are nasty little molecules that create cell damage through oxidation, creating chronic inflammation.

In fact, according to the Huffpost, some research has suggested that a short blast of intense exercise can boost metabolism for the entire day more effectively than a workout that's slow and steady.

Keep in mind, we are talking heart rates up and sweaty bodies. Not a leisure workout.

Based on my research, here is what I have found to be helpful for me.

10 -15 minutes cardio (spinning, jogging, rowing, brisk walk, etc.)

10 -15 minutes strength training

10 minutes ab workout

Here are some resources to help you choose a workout for you!

Holly Perkins Fitness - Facebook Youtube

Fitness Blender - Facebook Youtube

Be sure and follow my Facebook page where I will be talking more about specific exercises and things to do to eliminate that pesky tummy fat. 👇🏼

Do You Bully Yourself

We have all been guilty of it! It's that negative self-talk. We can all probably trace it back to that negative comment someone made about us years ago that has stuck like glue to our souls.

It's the voices in our heads that condemn us and make us feel unworthy.

We start out in life believing we are the best at anything. It's that naive childlike faith in yourself. Then as we start listening to the voices, our faith starts to waver.

What are the deep seeded lies that you are believing about yourself?! And what do you do with it?

Watch this video.

The Mediterranean Lifestyle

Diet!

What does that word even mean?! Well, let me tell ya what old Webster says...

di·et - dīət/. noun

1. the kinds of food that a person, animal, or community habitually eats.

"a vegetarian diet"

1. a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

"I'm going on a diet"

In both cases it refers to the food we eat.

Diet is a weird word. I mostly say it in the context of, "I need to go on a diet."

Now, this can cause all kinds of emotions in people especially if the person saying it is small in stature.

But let me shed some light on this. I am not fat. But there are times it's harder to button up my pants. These are the times that the word "diet" comes out of my mouth.

For me it is like an alarm goes off in my head that screams, "push away from the table Kerry." Or at least that was my moms solution to us girls always talking about our weight when we were younger. :)

Not only that but another alarm goes of in my head that is a VERY unhealthy alarm that has to do with going through a divorce and being 26lbs heavier....but that story is for another blog.

So, what I would do when I felt I couldn't zip my pants is basically will myself to loose a few pounds. Which NEVER works!!!

I have tried every diet under the sun. Atkins, South Beach, Paleo, Weight Watchers, Plant Based, high carb, low carb, high protein, low protein,....etc.

Over the years the Lord has shed some light on all my diet craziness.

TRUTH: It's about HEALTH. A lifestyle - which requires a change.

I remember going to get my annual physical a few years ago only to find out I had somewhat alarming numbers in my good cholesterol. It kind of freaked me out so I wanted to find out what I needed to do. Since it was my good cholesterol the doctor wasn't too concerned. His recommendation...eat more raw fruits and vegetables. What?! For real?! Isn't there a pill you can give me to fix this?!

The answer is NO!

There isn't a magic pill! It is a lifestyle change.

One of the lifestyles I have been intrigued with are the Europeans. I have traveled to Greece and Italy at different times and each time I noticed that these people seem to be very healthy. So I googled it and this is what I found...

Sixteen Ways Europeans Are Just Better At Life

8 Reasons Why Europeans are Healthier Than Americans

In summary, it has to do a lot with...

1. what they eat

2. how they vacation

3. their means of transportation

4. their laid back approach to life

"According to WHO or the World Health Organization, European citizens are living longer then Americans. It is felt that their lifestyle has much to do with this, in addition to living preventive and proactive lives. Longer vacations from work, in addition to using more transportation that is public decrease stress of driving in populated areas."

This information along with our journey with Kidney Disease (read previous blogs to learn about Eli's journey), has led me to a journey to the Mediterranean Diet.

Yep! That is it! a Mediterranean Diet. Not a magic pill, a way of life!

I'm changing my habits...Who wants to join me?!

Message me and let me know if you are up for the challenge of a European Lifestyle.

Here is what we will keep each other accountable for...

1. following a Mediterranean Diet

2. walking or exercising daily

3. having a laid back approach to life.

Are you in? Message me now to get started or ask more quesitons. We can do this together.

Keep on the look out for more information on "Lifestyle'" It's more than about what we put in our mouths. What do you think a healthy lifestyle if all about?!