This article was featured in Life after 50 Magazine
Ladies only-
Sleek and Sexy after 50
By Fitness and Wellness Coach Greg LeFever
If you’re 50 plus, holding a few extra pounds, have less energy than you used to have, these days you just may feel, well “less than sexy”. As a fitness coach of mostly women clients, I hear many of these concerns about fitness and general health frequently.
Let’s face it, committee meetings, volunteerism, being wife, mom and grandmom can occupy most of your time and before you know it, you are taking care of everyone else except you—and definitely not in the condition that makes you feel good. But you can feel more appealing and sexy TODAY by making a few simple AND FUN changes in your life:
Step 1 – Take the “me” time. It doesn’t take much, but a small break in your day even as little as 10 minutes for a quick intense workout or quiet meditation can recharge your battery. And don’t tell me you don’t have 10 minutes because if you want it bad enough for yourself you will find it. I find mine in all kinds of places; carwash, waiting for my son to get out of school, kids doing homework, waiting in the doctors office... Choose to make the time for yourself and take it!
If you have time to get in a full workout, I recommend something different, like boot camp. Its outside in the fresh air, gives you a full body balance, core, strength, cardio workout like you most likely will not get in a gym. Check for the boot camp in your area that suits your workout style. Mine are functional and challenging but not military style—and all fitness levels are welcome. We offer women-only, one hour, every-other-day camps and most of all, we keep it fun so you enjoy your “ME” time (www.lefeverwellness.com). You may want to hire a personal trainer that knows about full body, multi-joint efficient workouts to burn more calories in a shorter amount of time, during and after your session. Hint: Burning calories for hours after your sessions is the key.
Walking is great—it gets you up and moving and it is a positive step toward your health. However, you may need to step it up to ensure your body is burning maximum calories by adding strength training. If you choose to walk, stop at every corner and do 20 jumping jacks or lunges, then continue on at a brisk pace. This adds a strength interval to elevate your metabolism.
Step 2—What about diet? Is it as important as exercise? It’s MORE important! I tell my ladies that you can out eat the best training program. Diet is the key to losing those extra pounds or inches. You must follow a few basic rules:
1) Eat 5-6 small meals everyday (watch the total calorie intake)
2) Include protein at every meal for cell growth and repair (hair, skin and nails- who isn’t taking care of these?) –
3) Add nutrient rich veggies at most meals – dark greens, yellows, and orange
4) Drink 80 or so oz of water (Yes 80!)
5) Give yourself at least two hours between your final meal and bedtime. This one is truly important! Follow these and you will develop a leaner, sleeker physique.
Should you take a supplement? YES! – even the best diet may be lacking nutrients just due to the fact that foods do not have the same amount of nutrients per serving as they did years ago. Supplements should be used to bridge the gap between what your body needs to function and what your food is providing. And – this is key – go with a high quality whole food supplement. Don’t skimp out now. You may be paying top dollar for your hair and nails, why would you cheap out on your body.
Step 2—I would be remiss if I didn’t discuss attitude. By now if you have a few extra pounds and you are focused on your size and weight from even five years ago, then you are distracted from your goals and achievements of today. Let the old days go! Focus on Today. How good can you look now, what is a reasonable goal weight for today?
Embrace your current age and body. Let me tell you a secret from the male perspective: If a woman over 40 is trying to look like she is 20 something, it’s usually obvious and portrays a lack of confidence and self esteem and is not necessarily attractive.
A strong beautiful sexy woman is one who embraces who she is today, with the body she has now, and has a certain air of confidence in knowing she is attractive and feels it, not fakes it. This is something that guys can’t figure out. Why is that woman so attractive? It’s you being who you are today.
Choose to be as fit and sexy as you can today and love yourself for every positive step you take.
Let me summarize:
1 Embrace yourself as you are today: Use affirmations – I am sexy and I feel good
2 Get in your “me” time everyday- at least 10-15 minutes
3 Commit to at least a 10 minute workout daily -- if not a full 45 minute session
4 Take charge of your diet plan – no excuses, it starts now!
5 Most of all, love yourself at every step of your journey to being fit and sexy over 50 and beyond. This will, indeed, make you attractive, appealing and absolutely sexy.