The number 1 anti aging remedy

strongwomen

Everyone wants to look and feel  younger.  The anti-aging industry, much like the weight loss industry is  a giant money maker.  Dr. Oz boasts a new pill, cream or remedy nearly every day of the week.  Bear in mind that “Dr. Oz” gets a check.
Let’s talk science!

Strength training is the fountain of youth. 
Wait.. don’t shut down your browser just yet!
In a year long Tufts University study, Dr. Miriam Nelson found that participants who did a forty minute strength training session just twice a week garnered these results.

1. More confidence
2. Increased their metabolism by as much as 15%.
3. Lost 44% more weight than participants who dieted only.
4. Looked and felt 15-20 years younger.
5.Were able to repair bone density and reverse the damage of bone loss.

In our 30’s, we begin to lose bone density and muscle tissue. That is bad!
We have learned that the more muscle we have, the faster our metabolism is.  Strength training burns body fat and builds lean, efficient muscle tissue.  If left to our own sedentary selves, we could feasibly end up at age 70,with as much lean muscle in our WHOLE body as we currently have in our upper thigh.

Supple muscle and bone density are currency for youth. When you lift heavy, you over load the muscle. You must over load the muscle for it to grow. This is NOT the time for light weights.  No pink weights. Not here!  For our clients, we like to have them
lift at about 80 % percent of their 1 rep max.  If you are not sure how much that is, do not fret. If you are lifting a weight that is difficult while doing 6-8 reps, you are spot on.

What about my bone density?   Strength training helps build bone density and is preventative against osteoporosis. Simply put, when we lift heavy, we create little shards of bone. The bone repairs itself and it becomes stronger. The alarming thing about osteoporosis is that symptoms may not manifest until years later! The time to begin a program is immediately!

Strong backs equal youthfulness.
In my pilates practice,  we understand that our backs can determine if we are young or old.  A 25 year old with  a bad back is old. A 70 year old with a strong back is young. If you are vital and able to do more, you are  young no matter what your chronological  age.

Inactivity  leads to muscle waste. That’s a pathway to back injuries.
Here’s why.
If one muscle group is weaker, the opposing muscle group will try to take over for it.
Example: If your abdominals (core muscles) are very weak and you try to lift something heavy, you will notice that your back will kick in to do the work . Ouch!

We find many of our injuries happen in the simplest of motion.
I had a client who loved to entertain. However, her core was so weak, she was  not able to clean her house. I helped her develop strong abs so that the forward bend and twisting motion of vacuuming her carpets no longer became a potential injury.

She became younger because she became more mobile. She was 68 years old.

Having tight, lean sexy bodies is a by product of lifting for health. Being healthy is the least selfish thing we can do. Staying young means different things to different people. However, we KNOW that our bodies thrive when pushed to change. The good news is that you can build up to 105 percent of your  muscle well into your 70’s! It’s never too late
to start!

I encourage you to share this information with those you love. Help them to begin a strength training program. We must be advocates for our sisters.  If you need recommendations, please let me know. I’m happy to help. xoxo

4 week progress update

Not every week is perfect.
Not every week is perfect.

I am 4 weeks into my off season training. My challenge goal of December 23, is just 8 weeks away.
This week was a mixed bag.

Positives:
I got all my workouts in. I lifted really heavy and really hard.
Gave my booty some extra push this week.
Food was spot on.
Water great.
Supplements… Check.
I felt really strong this week. Love, love that!

Not so great:
My cheat meal on Saturday messed me up. I did NOT feel well!
I felt like I was coming down with a cold this week, which I did not. Bullet dodged!
I’m doing some different things with my supplements. I tried to take Pro-sculpt twice a day (as per the label)
I also started Mega Ignite which is the product recommended with Prosculpt. I had some rough panic/mood issues. I
I know, consider yourself lucky you weren’t around. I dialed that back immediately!

I’m also crazy bloated! Jury is still out on why. Is it the Creatine monohydrate or salt, or just me. hmmmm.

I didn’t sleep well, but let’s be honest. I don’t usually. In my last show, I got to a point where my gains were really slowing down. One night I slept 9 hours and my abs came in! I know sleep is probably one of my biggest hurdles.

I think I look super puffy today. I’m pressing on. Not every week is going to be perfect. Looking for some great strides in the coming. Re-thinking my cheat meal for sure!

Secrets to losing weight and not gaining it back

Image
This model is leaner and tighter. Who cares what the scale says!!!

The number one reason clients tell me they want to hire me is  because they want to lose weight.
A couple of things come to mind when I hear clients say this.
Chances are this person has had a history of yo-yo dieting and they don’t want to start over again and again. Also, typically, these people are slaves to the scale. It’s sad that so many people use the scale to judge their self-image. Weight loss= good day. Being up a pound or two could mean a bad day.

It really that cut and dried? Nope.. not at all.  Our weight can fluctuate several times a day depending on water/food intake, depletion, hormones, or illness. This is no way to live. When the scale goes up or down, it’s a mental roller coaster that crushes self-esteem and sets the pace for a never-ending fight.

Did you know that 6 ounces of water can show a pound on the scale?  Have you ever seen a boxer trying to make weight?  If they are over their weight class, they will wrap themselves in plastic and sweat in a hot room to get that number down on the scale. That sounds super healthy, right?  But  hey.. they got the scale to say the right thing.  😦

I dislike the scale and ask my clients stay off of it.  It doesn’t matter. Let me repeat.. it doesn’t matter.
I ask them, ‘do your clothes fit better?’. ‘ Do you like the way you look?’   The best judge of your loss is.. how you look.
Remember when I told you in a previous post that I was only about 8 pounds heavier at my mushiest than I was the day I did my show? I had soooo much more muscle the day of my show.  I was two sizes smaller.

Muscle is tighter, cuter, sexier than body fat.

Muscle does NOT weigh more than fat.
A pound is a pound is a pound and the truth of the matter is  muscle is dense and much more efficient than body fat. The more muscle tissue you have the more calories you burn just going about your daily routine. SCIENCE!
Also, lean muscle tissue takes up less space and makes you look sexy and tight. Building lean muscle is critical to the overall goal of being lean and staying lean.
. muscle and body fat
Hey.. that body fat looks like SpongeBob!  Look how much smaller 5 pounds of muscle is!

How we get it wrong

   Too much cardio will cause you to lose muscle.
Cardio done in duration makes you lose muscle.  All the cardio bunnies who come to me, tell me they love running but they can’t get rid of the jiggle.  Picture this: You start with 30 minutes on the elliptical and you get some nice results.  Soon, you have to amp your cardio time up to get more results.  Pretty soon, your body has adapted to the longer duration and now you have to get up an hour earlier to get your cardio in.  All the while, you are chasing the dream of losing weight while burning off the muscle that will keep your metabolism revved up!  That’s messed up!

Diet with no exercise
Dieting alone without strength training, can cause you to lose muscle. The yo-yo dieter is someone who restricts their calories to lose weight.

“Oh girl, I totally lost weight and I didn’t even have to workout on that Dr. Oz diet!”

But it’s a sad fact that when you diet without strength training to build muscle, you lose valuable muscle tissue. Remember, muscle tissue burns more calories than body fat.  The yo-yo dieter has now lost muscle and when she over eats, her metabolism is slower.  She’s likely to regain her weight plus some!  That’s NOT GOOD.

Solutions:

Strength Training : Lift!!!  You will not bulk up. You will not look like a man. You will be lean, sexy and your clothes will slip on like you’ve been dipped in butter.  Your shape will be gorgeous and your friends will be jealous.

High intensity Interval Training: HIIT is bursts of high intensity movement with short periods of active recovery.  Our clients do 20 minutes of HIIT to help peel away body fat. Your body doesn’t get ‘used to HIIT’ and it will respond favorably.  Word of caution.  More is not better.  55 minutes of HIIT. Nope.  Hours of HIIT every day.. skip that too.  You don’t need it.  Start with a commitment to lifting 4 times a week and 2 HIIT workouts of 15 minutes each.  Leave the overkill mentality behind!!

Get on a meal plan.  Hot bodies are made in the kitchen.  You can’t eat crap and get bikini ready.

If you don’t know how to start, or need help with your workouts or meal plans, please let me help you!
You can totally do this!!