The ‘Change’ UGH

It’s inevitable, unavoidable and can be quite dreadful.If this is supposed to be when we are in our ‘prime’ then who’s idea of a sick joke was it to make us poor women over 40 and 50 deal with a huge change in their bodies during this ‘glorious’ period?Truth be told, managing perimenopausal and menopausal symptoms can be a lot easier than most of us would think.There is a light at the end of the sweat filled, hormone raging tunnel for those who experience emotional swings from anger, to crying and in the midst you get the chance to feel like someone has put you in a casserole pan and slid you in the oven with an intense hot flash. I like to call them my ‘short tropical vacations’.

Read the rest of this entry

Elliptical machine cardio workout as well as treadmills my actually have less effect one your six pack abs and overall fitness than you think.

Surprised?  Don’t worry, you’re not alone and it’s not your fault. 

Many people seem to enjoy the monotonous rhythms of treadmills, an elliptical or even those stationary bikes, and if you do that is fine.

However, there are some alternatives that provide variety and better results when it comes to 6 pack abs and burning fat.

You can get a great home workout including total six pack abs exercises using a jump rope and some dumbbells of various weights, you can also get a great work out by hiking or any of the intensive outdoor sports.

Read the rest of this entry

You have seen the infomercials on weekend television; there is no end to the gadgets promising to melt off the extra pounds! Stash your wallet for a moment and consider these 3 tips before loading up that visa card!

1. Before you purchase any workout equipment make sure you have the space for it and that is will fit into your daily lifestyle! It has to be convenient for you to use daily/weekly!

2. Consider what your fitness goals are and be honest with yourself. If you are going to work out 2 times a week then consider a machine that will give you the best workout on limited time. If your goal is to build muscle then consider a complete home gym system.

3. This is the important one, be honest with yourself about how much/often you are going to work out each week. It is important that you get workout equipment that you are going to enjoy using. If you become bored the machine is going to turn into a clothes hanger and end up at your next garage sale. Not only will you not reach your fitness goals but it will also discourage you. So choose wisely and take control of your health!

Equipment To Help Your Fitness Cause!

Schwinn Active 10 Series Upright Exercise Bike

Schwinn Active 20 Series Recumbent Exercise Bike

Bell Motivator Mag Indoor Bicycle Trainer

Fitness Over 40 Guide

I have a pet peeve where I dread the look of having ‘back fat’ squish out over and under my bra straps and this became more significant after I turned 40. Right along side with the back fat issues posture comes to attention as well. After years of sitting round shouldered at a desk leaning into a computer screen, talking on the phone while you scribbled notes down on some paper for hours and hours a day we tend to forget how to stand erect. Many other jobs involving standing, lifting, wearing high heels or if you carry extra weight these can all magnify back issues. To find a way to overcome this is simple, it’s exercising all three main muscle groups in the back as well as the sides and abdomen to give you a strong core area.

The upper sides of the back are the lats (latissimus dorsi) along with the upper and lower back need your attention during a workout. For the Lats the motion of a row is effective, standing bent over row, one armed pulling like your starting a lawnmower or seated rows like you are rowing a boat. Pullovers and flies will focus on the upper area as well with movement that has you squeezing the shoulder blades together. If you have problems with your shoulders start with flies and strengthen gradually before you try pullovers. For the lower back forms of the extension can be hard if you have lower back issues, but work at them slowly and gradually as it will be worth it to get some strength in the lower back area. Remember to switch up what you are doing, change and variety is key in all workouts and there are plenty of ways to modify a move and use pain as a guide so you don’t overdo it.

You will find exercises that focus on the back and core give you a great deal of improvement not only on your muscle tone but posture as well. The idea that you can put on a bra with nothing squishing out the top and bottom is appealing to boot! A strong core and back with no excess fat can improve organ function and help you sleep better with less pain and less fatigue. When your head is up high and shoulders there is an air of confidence and strength. If your workout routine lacks attention to this area, put an emphasis on your back and core when working out. Include a good variety exercises that will effectively tone up the muscles and the supporting areas so you can stand tall!

Tools For Your Sexy Back!

Powerline PCH24X Roman Chair Back Hyperextension

Cap Barbell Neoprene Dumbbell Set with Rack

Women’s Strength Training Anatomy

Do Not Kid Yourself To Reach Your Fitness Goals You Need A Road Map For Success Click Here For Your FITNESS OVER 40 GUIDE And Start Today!

In doing some reading I came across an article on three simple exercises that were all you needed to get that firm behind. Since I deal in black and white and there are few ‘grey’ areas I needed to experience this to believe it! The three exercises are as follows:

1/Squats – a warm up set with lighter weight, then increase to challenge your muscles. If you can do 10 reps but struggle with number 11, thats a good mark. If you are doing more than 11 or 12 repetitions consider increase that weight.

2/ Lunges – My preference is the walking lunge with a barbell on the back of your shoulders. This helps me keep my back straight and my spine upright. Again, starting with a lighter weight then increasing what I am using so that I need to push to do 12 repetitions a side.

3/ This last one is using a barbell bending forward, shifting your hips back and keeping the barbell close to your leg while you slide it down against your thighs to about the knee or until you feel the stretch in the back of your leg. If you never feel this, then your form is not correct because believe me, it Will be there!

Now, the end result…. even though I have been training legs for months and months this seemed to hit the butt in a big way, I believe it was the perfect combination because when I rolled over on my side to lift myself out of bed I could feel that my backside had been challenged. Oh, and don’t think for a minute that I didn’t stretch afterwards, I did!

Tried, tested and yes, it appears to be true. I’d have to say working these in on alternate leg days has me seeing some perkiness in my posterior.

Tools For Your Buttocks!

Reebok 3-pc. Curl Bar Set

Standard Flat Plate 10 lb.
(EA)

Cap Barbell 40-Pound Dumbbell Set