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.
Thursday, December 4, 2008
Hey everyone. It’s the holiday Fat gaining time.
No Doubt you don’t want the average 5-12 pound gain before January just to make a resolution to take it back off.
It’s a silly cycle. But it keeps happening year after year.
So here for you is an easy to apply list of holiday tips to keep you ahead of the game.
Since its party time, it usually means a time that includes high carb, high fat foods in mass quantities. Don't get sucked in and knocked off track. Try a few of these to help you out.
1) Have a healthy snack before you leave to a party. Eat some veggies or small turkey sandwich or some fruit. This will help curb your appetite so when you arrive you aren't famished and looking for the cookies, chips and dip to satisfy you.
2) drink a glass of water when you start to feel hungry and before a meal. Water helps send the message to your brain that there is something in your stomach and helps curb your appetite. It also takes up some space so there is less room for over consumption. Many times hunger is mistaken for thirst and a simple glass of water can satisfy you.
3) Eat ONE plate of food - Many parties are buffet style which is easy to overdo. Take one plate and sample everything you want - IN SMALL PORTIONS. When your plate is clean, simply be done.
4) include protein with your meals - protein helps slow your digestions and keeps the blood sugar levels lower which can help slow the sugar/fat storage. Still keep your portions in control. To many protein calories can add up also.
5) Biggest one - Portion Control. Keeping your overall calories down and in check will help ensure your fitness success. If you are a desert person, skip a starchy carb at dinner and trade for a small desert. Key here is small. Create a new habit by sampling a desert and then passing it on to someone else ( don't pass it to someone else in boot camp).
Enjoy your holiday season and be successful with your fitness - it can be done - and we have faith that each of you can do it.
Please let us know your success stories - big or small, every success is a success and we want to know.
Be well
Coach Greg
No Doubt you don’t want the average 5-12 pound gain before January just to make a resolution to take it back off.
It’s a silly cycle. But it keeps happening year after year.
So here for you is an easy to apply list of holiday tips to keep you ahead of the game.
Since its party time, it usually means a time that includes high carb, high fat foods in mass quantities. Don't get sucked in and knocked off track. Try a few of these to help you out.
1) Have a healthy snack before you leave to a party. Eat some veggies or small turkey sandwich or some fruit. This will help curb your appetite so when you arrive you aren't famished and looking for the cookies, chips and dip to satisfy you.
2) drink a glass of water when you start to feel hungry and before a meal. Water helps send the message to your brain that there is something in your stomach and helps curb your appetite. It also takes up some space so there is less room for over consumption. Many times hunger is mistaken for thirst and a simple glass of water can satisfy you.
3) Eat ONE plate of food - Many parties are buffet style which is easy to overdo. Take one plate and sample everything you want - IN SMALL PORTIONS. When your plate is clean, simply be done.
4) include protein with your meals - protein helps slow your digestions and keeps the blood sugar levels lower which can help slow the sugar/fat storage. Still keep your portions in control. To many protein calories can add up also.
5) Biggest one - Portion Control. Keeping your overall calories down and in check will help ensure your fitness success. If you are a desert person, skip a starchy carb at dinner and trade for a small desert. Key here is small. Create a new habit by sampling a desert and then passing it on to someone else ( don't pass it to someone else in boot camp).
Enjoy your holiday season and be successful with your fitness - it can be done - and we have faith that each of you can do it.
Please let us know your success stories - big or small, every success is a success and we want to know.
Be well
Coach Greg
Monday, November 24, 2008
It’s the season to talk about the much publicized turkey nap - caused by the evil Tryptophan!
Most interesting to me is that during the other 11 months of the year you don’t hear anyone talk about needing a nap after eating a turkey sandwich…..hmmmm wonder why?
--------------------------------------
A small bit of science- tryptophan is an amino acid that can have effects on relaxation. Tryptophan helps the body produce the b- vitamin niacin, which, in turn, helps the body produce serotonin, a chemical that acts as a calming agent in the brain and plays a key role in sleep. – ok enough science.
FYI - Other foods that are considered sources of tryptophan are dairy products, beef, poultry, barley, brown rice, fish, soybeans, and peanuts. - Do you need a nap after these?
-------------------------------------
Here are 5 reasons you may feel sleepy after a big holiday meal;
Heavy Carbohydrates – A heavy carbohydrate meal will increase insulin levels, which lowers competing amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling.
Fatty food – A meal rich in fats slows down the digestive system and requires lots of energy to digest. Blood flow is redirected to your stomach rather than the rest of your body, leaving you with less energy overall.
Alcohol - Alcohol is a central nervous system depressant. A few drinks as part of the holiday celebration can add to the nap-factor. (Too many can add to the lampshade on your head factor)
Overeating -Your body requires a great deal of energy to digest a large meal (particularly high fat and high carbohydrates). When your stomach is full, blood is directed away from other organ systems, including your nervous system. And of course you know by now…you will feel the need to snooze.
R&R - Often the most relaxing part of the festivities is likely to be the meal. No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax – followed by a big meal…. guess what? zzzzzzzzzzzzzzzzzz
A couple of quick tips to keep your energy levels up:
1) Snack on the fruits and vegetables (minimal dip) to keep calorie count down.
2) Eat a balanced turkey dinner - balance turkey or protein, a good helping of veggies and smaller servings of potatoes, breads etc.
3) Reasonable serving sizes - Eat one plate of food and be finished. Try everything but keep the servings sizes of heavy carb and fat foods small.
4) Beverages – be aware of high calorie celebratory drinks – especially alcohol. Have a couple for the entire day.
5) Exercise – get a workout in before your festivities to increase your metabolism and burn calories – a great healthy start.
******************************************************************8
Most of all – enjoy your time with friends and family. We all have so much to be thankful for – stop and take a minute with your family to be thankful.
I am thankful for all of you!
Happy Thanksgiving.
Coach Greg
Most interesting to me is that during the other 11 months of the year you don’t hear anyone talk about needing a nap after eating a turkey sandwich…..hmmmm wonder why?
--------------------------------------
A small bit of science- tryptophan is an amino acid that can have effects on relaxation. Tryptophan helps the body produce the b- vitamin niacin, which, in turn, helps the body produce serotonin, a chemical that acts as a calming agent in the brain and plays a key role in sleep. – ok enough science.
FYI - Other foods that are considered sources of tryptophan are dairy products, beef, poultry, barley, brown rice, fish, soybeans, and peanuts. - Do you need a nap after these?
-------------------------------------
Here are 5 reasons you may feel sleepy after a big holiday meal;
Heavy Carbohydrates – A heavy carbohydrate meal will increase insulin levels, which lowers competing amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling.
Fatty food – A meal rich in fats slows down the digestive system and requires lots of energy to digest. Blood flow is redirected to your stomach rather than the rest of your body, leaving you with less energy overall.
Alcohol - Alcohol is a central nervous system depressant. A few drinks as part of the holiday celebration can add to the nap-factor. (Too many can add to the lampshade on your head factor)
Overeating -Your body requires a great deal of energy to digest a large meal (particularly high fat and high carbohydrates). When your stomach is full, blood is directed away from other organ systems, including your nervous system. And of course you know by now…you will feel the need to snooze.
R&R - Often the most relaxing part of the festivities is likely to be the meal. No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax – followed by a big meal…. guess what? zzzzzzzzzzzzzzzzzz
A couple of quick tips to keep your energy levels up:
1) Snack on the fruits and vegetables (minimal dip) to keep calorie count down.
2) Eat a balanced turkey dinner - balance turkey or protein, a good helping of veggies and smaller servings of potatoes, breads etc.
3) Reasonable serving sizes - Eat one plate of food and be finished. Try everything but keep the servings sizes of heavy carb and fat foods small.
4) Beverages – be aware of high calorie celebratory drinks – especially alcohol. Have a couple for the entire day.
5) Exercise – get a workout in before your festivities to increase your metabolism and burn calories – a great healthy start.
******************************************************************8
Most of all – enjoy your time with friends and family. We all have so much to be thankful for – stop and take a minute with your family to be thankful.
I am thankful for all of you!
Happy Thanksgiving.
Coach Greg
Subscribe to:
Posts (Atom)