Lisa: “I feel so uncomfortable because I’ve put on at least 10 pounds of weight since menopause.”
Me: You look really fit to me, but I completely get you don’t feel good.
Lisa: You look great, I’d hire you to be my personal trainer in a heartbeat.
Me: Do you weight train?
Lisa: No. I know I should. My doctor actually told me to add weights.
Me: Your doctor!? Yes, she’s awesome. Don’t fuck around Lisa, lift weights!
Lisa: Oh, you’re kinda mean. {laughs}
Me: I don’t bullshit people. I’ve had to change the way I look at health, fitness, and how I workout since my 40’s. I put weight on more easily, weight training is a necessity, starvation and doing just yoga doesn’t work.
Lisa: Honestly, I just want to avoid having to buy a new wardrobe. I want to feel confident because I’m a single woman dating, and I have a pooch, but really just want to be toned.
This was the exact conversation I had while walking Herc one evening with Lisa, a woman I pass by most days on my walks.
Lisa is the exact fit {pun intended} for my “strong toned and fit after 40” program.
She’s one of the people who inspired me to actually create it, and for my own selfish reasons of course.
I want accountability, community, and support just like every other woman in the group.
If I had to give advice to any woman 40+ who want to get Strong, toned and fit. This is what I’d say.
There are 3 STEPS…
STEP 1: WORKOUT {lift heavy shit}
Not just your groceries.
I mean, weights.
When you turn 40, the clock ticks and we lose muscle mass at a rapid pace.
I’m not trying to scare you, just stating the science.
The less muscle mass you have, the more likely your RMR {resting metabolic rate} will slow.
Muscle is metabolically active.
Weight gain after 40 is less likely to occur if you weight train.
The rx {aka: prescription}:
Lift 2-3 times a week or daily {depends on your program/time/preference etc.} Point is - just lift
Do compound movements {movements that work more than one muscle group; i.e. a squat vs. a bicep curl}. They’re more effective, will save you time, and you get more bang for your buck because you train multiple muscles at once.
Add HIIT cardio 2-3 times a week {bonus}. I prefer a combo of high intensity interval training {HIIT} and low intensity steady state {LISS}. I.e. 20 second sprints then 40 second rest. Repeat 15 minutes. Versus a. 45 minutes base pace run.
STEP 2: DRINK WATER
Ugh, so boring!
But, anytime I am focused on getting toned and sculpted the first thing I do is up my water intake.
2 Liters at least/day.
Your body is made up of water.
On a cellular level water is necessary to not just digest but actually absorb nutrients from food.
It helps you poop.
Poop should happen daily - 1-3 x/day
The rx: {prescription}
1-2 L a day
Pee should look like lemonade
Don’t wait til you’re actually thirsty
STEP 3: EAT PROTEIN, FILL UP ON FIBER
This is some basic nutrition shit.
Protein takes longer to digest.
Which keeps you fuller longer.
Fiber also keeps you fuller longer.
If you’re a snacker; been eating string cheese while squating in front of the fridge at 2 am, drinking wine everyday and starting your morning off with a huge muffin topped with butter.
You know better.
Make smarter choices, small changes.
But, having protein at every meal and a higher fiber diet will keep you fuller longer which prevents the cravings, unnecessary snacking and the fiber helps you poop.
Water + Fiber {soluble and insoluble} = POOP.
Poop is important people.
If you don’t poop, it’s like you’re holding onto a toxic garbage dump in your gut and that alone could be the reason you’re holding onto weight and not getting toned.
I’d also tell women to STOP
Starving themselves
Dieting
Doing just cardio
Doing workouts they dread, hate or bore the shit out of them
Doing workouts that kick their ass so hard they never want to do it again.
Doing it for the wrong reasons {i.e. short term, quick fix, want to fit into a dress like Kim Kardashian did - which we’ve all done, but this program isn’t for you if that’s the goal}.
DO YOU WANT TO GET STRONG, FIT AND TONED?
The first round of SFToned starts Monday, July 11th. Read more about the 12 week program HERE.