ONLINE TRAINING, COACHING AND NUTRITION
for the 40+ woman!

~ Best Shape of Your Life Challenge! – BUILDING YOUR FOUNDATION.

WEEK 2

Theme of the Week:  Carbs, Calories and Portion Control!GetInShape (1)

Alright Warrior Women…so now that we’ve got you cutting out the man-made stuff, I want you to instigate rule number 2 – no eating after 7:00 pm at night. Yep, that’s right ( I can hear you protest right now). Late night (unconscious eating) is the worst offender, and I want you to shift this destructive lifestyle right now. And if you get hungry, well, go to bed. We should be going to bed by 10 pm anyway. (I suspect I’ll get emails from shift workers or late-night owls…that’s ok. Email me and we can chat. There are exceptions….but not many!).

This is especially true as we age: our metabolism is slowing down, and we really, really need consistency in our sleep (as well as all aspects of our life), because our bodies have less tolerance for anything anymore! You know what I mean!

OK. Now that we got that off our late-night plate, let’s move on. First of all, not all calories are created equal! One hundred calories of fat acts differently than 100 calories of broccoli. The varying amounts of protein, sugar counts, fibre, and artificial will alter how it gets stored. (I just hate it when nutrition gurus say ‘it’s all about the numbers, and it doesn’t matter if you eat 100 calories of crap, or 100 calories of healthy.” It most certainly DOES matter! Aren’t we also here to nourish our cells with good stuff, anyway?

And when you eat those calories is also important. If you eat smaller portions, more frequently, you’ll lose the weight. Because every time you eat, your metabolism rises. And as we’ve learned, if we eat the majority of our foods, especially those nasty foods, in the evening, our metabolism is winding down, and it can’t process it like it can during the day. It’s our body’s natural circadian rhythms at work. And we can’t fool Mother Nature!

And those carbs….oh how we love our carbs. But we need to show them the ultimate in respect, and choose wisely, especially if we are 40+ years old! ! Are they friend or foe? We’ll find out!

And let’s look at portion control, shall we? We need to re-learn what a portion really is, and get back in line with how we ate 30 years ago. Oh yeah, and you’re going to use your calorie counter and figure out how many calories you need every day, and you’ll stay within 200 calories on either side of this amount for most days.

Did I say we gotta count calories? Yep. I want everyone to get educated on exactly what their foods’ caloric count is, and how many you’re really eating in a day. This is not something you have to do for life, but we’ve gotta scale it back and get real about what we’re eating, what we need, and what it looks like. After a few weeks, we can shelve the calorie counter and put away the scale, as we’ll have learned the basics of foods. We’ll also look at this in detail in WEEK 3, so be prepared!

Your ability to know what you’re eating will become another valuable tool to help you quickly navigate your way through any dinner outing with confidence and ease. Do you think fitness competitors and models just eat without thinking about it? I want you to learn how to make quick, healthy decisions, and want to do so because you know the payoff: a sense of accomplishment and control, and you know you won’t pay for it the next day. And if you do indulge, you will learn how to do so on your terms, and make allowances for it.

It’s all about holding the reins, and staying in control. It’s not a chore. In fact, it’s freeing. It feels powerful to be in the driver’s seat now. You’ll no longer feel out of control, guilty, or overwhelmed. I promise! We’re shifting that mindset of yours!

And we’re adding in stretching…SO important to our overall health and progress, and if you’re over 40, you KNOW how things stiffen up! Yikes! 10 minutes post workout is ample!

 

Week 2: Continue with Upper / Lower Body Workouts

Training: Monday, Wednesday, Fridays (or whatever 3 days you choose): Weights + 5 min. stretching after, and cardio post workout or during off- training days, (20-30 min).

Nutrition goals: Carbs, Calories and Portion Control!

Body/Mind: Intensity is Key! Make sure you’re working to your potential!

VIDEO and accompanying ARTICLES for this week….

Video:


Nutrition:

 

Support Articles: