Fitness Fanatic

Life After Menopause

noreply@blogger.com (Airplane Mode Life) — Sat, 02 Aug 2025 15:37:00 +0000

💪 Reclaiming Your Strength: Getting Back in Shape After Menopause

Menopause marks a powerful transition in a woman's life—but it doesn't have to mean surrendering your energy, vitality, or waistline. In fact, this chapter offers a new opportunity: to rebuild your health and strength with wisdom and intention. If you've found yourself wondering how to get back in shape after menopause, here's a guide based on science, experience, and what really works.

1. Why Weight Training is Your Best Friend

After menopause, we naturally lose muscle mass and bone density, but resistance training can change that story. Lifting weights isn't just for bodybuilders—it's for every woman who wants to stay strong, sculpted, and stable.

Strength training helps:

Boost metabolism (muscle burns more calories than fat)
Improve insulin sensitivity
Preserve bone density (reducing fracture risk)
Enhance posture and confidence

Start with 2–3 full-body sessions per week, focusing on compound movements like squats, lunges, rows, and presses. Progress slowly. Consistency over intensity wins every time.

I'm posting the workout I do. Feel free to save them and alter them to your own circumstances.

2. The Quiet Power of Zone 2 Cardio

Not all cardio needs to be high-impact. In fact, Zone 2 cardio—that sweet spot where you can still hold a conversation—might be the most overlooked gem in metabolic health.

Benefits of Zone 2:

Improves mitochondrial function (hello, energy!)
Burns fat efficiently
Supports heart health
Enhances recovery and endurance

Think brisk walking, incline treadmill, cycling, or even light jogging for 30–60 minutes, 3–5 times a week.

3. Cut the Sugar, Rethink the Sip

Midlife metabolism is more sensitive to what you eat and drink. Alcohol and sugar aren't just empty calories; they're inflammation triggers, hormone disruptors, and sleep saboteurs.

Consider:

Cutting back alcohol to 1–2 drinks per week, or taking a break entirely
Ditching sugary treats for protein-rich snacks or low-glycemic fruit like berries
Checking for hidden sugars in dressings, sauces, and packaged foods

You'll likely sleep better, feel less bloated, and notice your cravings shrink dramatically.

4. Prioritize Protein

Muscle is harder to build post-menopause, so Protein becomes non-negotiable. Aim for 30 grams per meal to stimulate muscle protein synthesis and keep you satisfied.

Try:

Greek yogurt with chia and berries
Eggs and smoked salmon
Grilled chicken, tofu, or lentils with leafy greens
Protein shakes (with clean, low-sugar ingredients)

The more muscle you preserve or build, the more resilient your metabolism becomes.

5. Hormone Replacement Therapy (HRT): A Personal Decision

HRT isn't for everyone, but for many women, bioidentical hormone replacement can be a game-changer. Estrogen, progesterone, and testosterone all decline during menopause, and each plays a role in mood, muscle, and metabolism.

Benefits may include:

Reduced belly fat
Improved mood and sleep
Protection against osteoporosis
Better skin elasticity and libido

Talk with a menopause-literate doctor or functional medicine practitioner to weigh the risks and benefits based on your personal history. I've been getting mine through Midi, but there are many others you can use as well.

6. Supplement Support: Berberine, NAD+, Magnesium

When it comes to supplements, a few power players stand out:

Berberine: Often called "nature's metformin," this compound can support blood sugar regulation, fat loss, and insulin sensitivity.
NAD+ precursors (like NMN or NR): These may help cellular energy, cognitive health, and mitochondrial function, though research is still evolving.
Magnesium (especially glycinate or threonate): Calms the nervous system, supports sleep, and aids in over 300 enzymatic processes.
Creatine: Supports muscle strength, improves energy during workouts, and enhances recovery -vital for maintaining lean muscle and bone health as estrogen declines with age

As always, consult with your provider to determine what's right for your body.

Final Thoughts: Progress Over Perfection

Getting back in shape after menopause isn't about punishment or deprivation—it's about honoring your body's new needs, embracing strength, and rewriting your story with confidence.

Start small. Be patient. Give your body the tools it needs—and it will respond.

You're not starting over. You're starting stronger. 💖

Creatine

noreply@blogger.com (Airplane Mode Life) — Sat, 02 Aug 2025 14:28:00 +0000

🧬 Creatine: A Game-Changer for Women’s Strength and Brain Health

When it comes to supplements that actually deliver results, creatine might be the most underrated tool in a woman’s fitness and wellness arsenal—especially after menopause.

Long thought to be just for male athletes or bodybuilders, creatine has emerged in recent research as a powerful ally for women—supporting not only muscle strength but also brain function, mood stability, and cellular energy.

What is Creatine?

Creatine is a naturally occurring compound found in your muscles and brain. It helps produce ATP, your body’s primary energy currency, especially during short bursts of activity like lifting weights or climbing stairs.

While we make some creatine naturally and get a small amount from foods like red meat, levels drop with age, and most women—especially those eating plant-based or lower meat diets—don’t get enough to optimize performance or recovery.

Why Creatine Matters More After Menopause

After menopause, estrogen declines, which affects muscle mass, energy levels, cognition, and even bone health. Creatine helps address these issues in several ways:

✅

Increases Strength and Muscle Gains

Creatine improves your ability to lift heavier, recover faster, and build lean muscle more efficiently. This is especially critical after age 40 when muscle mass naturally begins to decline.

🧠

Supports Brain Health

Creatine has been shown to help improve memory, focus, and mental clarity—and may even reduce brain fog and depressive symptoms linked to hormonal shifts.

🔋

Boosts Energy and Reduces Fatigue

Feel like your workouts wipe you out faster than they used to? Creatine helps your muscles regenerate energy faster, giving you more stamina and endurance—especially during resistance training.

🦴

May Support Bone Health

Some early research suggests creatine, in combination with strength training, may also help preserve bone density—another major concern post-menopause.

How to Use Creatine Safely

Type: Look for creatine monohydrate—it’s the most studied and effective form.
Dosage: 3–5 grams daily (no need to “load”).
Timing: Take it daily, with or without food. It can be added to water, smoothies, or coffee.
Hydration: Stay well-hydrated, as creatine pulls water into muscle cells.

It’s safe, effective, and doesn’t cause bloating when taken properly—despite the old myths.

Final Word on Creatine for Women

Creatine isn’t just for men or athletes—it’s for any woman who wants to stay strong, sharp, and energized after menopause. If you’re lifting weights, walking more, or just trying to reclaim your strength, creatine might be one of the simplest, most powerful tools to add to your routine.

Working out!

noreply@blogger.com (Airplane Mode Life) — Fri, 01 Aug 2025 17:58:00 +0000

🏋️‍♀️ Strong, Fit, and Thriving: Workout Plans for Women After Menopause

Menopause isn’t the end of feeling strong, energized, and fit—it’s the beginning of training smarter. As hormones shift, your body’s needs change—but with the right workout plan, you can build strength, burn fat, boost energy, and feel incredible in your own skin again.

This guide is your starting point for creating an effective, balanced workout routine that targets every major muscle group, improves cardiovascular health, and includes mind-body recovery.

Why Your Workout Needs a Menopause Makeover

After menopause begins, it’s common to notice changes in:

Muscle tone and strength
Bone density
Metabolism
Joint comfort
Belly fat and insulin sensitivity

The key to turning the tide? A mix of targeted strength training, low-impact cardio, and mobility-enhancing movement like Pilates or yoga. Together, they help combat age-related muscle loss (sarcopenia), prevent injury, improve mood, and stabilize hormones.

💪 Strength Training: Your Muscle-Sculpting Foundation

Lifting weights is non-negotiable after menopause. You don’t need to become a bodybuilder, but you do need to challenge your muscles regularly to keep them strong, functional, and metabolically active.

Here’s a full-body strength plan that targets everything you need (you’ll add the workouts in each category):

Glutes & Legs

🦵 My Go-To Leg Day Workout (Home or Gym Friendly)

When it comes to building strong, sculpted legs after menopause, I keep my workouts effective, varied, and equipment-flexible. These are my go-to exercises that I rotate through at the gym or at home, depending on the day. Most of them use bands, kettlebells, barbells, or ankle weights—simple tools, serious results. Honestly, I don’t always do all of these exercises. Sometimes time is not on my side and I have to do an abbreviated version. Also on gym days I do a gym version of this workout. So further down I will post the gym machines I use for glutes and how many reps and what weight I use. If you’re just starting out, or haven’t worked out in a while start smaller. Use less weight and do fewer reps. Work yourself up.

Now here’s a breakdown of my leg-focused routine that I do at home:

GLUTE ACTIVATION (200 Reps Total)

Wake up those glutes! Activating before lifting helps maximize mind-muscle connection and prevents the quads from stealing the show. I do this whether I’m at the gym or at home.

✅ 20 Banded Crab Walks
✅ 20 Banded Standing Kickbacks
✅ 20 Standing Banded Donkey Kicks
✅ 20 Banded Glute Bridges
✅ 20 Banded 1-Leg Glute Bridges
✅ 20 Banded Bridge Abductions
✅ 20 Banded Clamshells
✅ 20 Donkey Kicks (no band)
✅ 20 Swimmers

🔹 Quads, Hamstrings & Glutes

Sitting Quad Curls — 25 each leg with resistance band or heavy ankle weight
Lying Hamstring Curls — 25 each leg with heavy band or ankle weight
Banded Clamshells — 25 each leg using a heavy resistance band
Weighted Donkey Kicks — 25 each leg using 25 lb dumbbell or ankle weight

🔹 Lunges & Squats

Forward Elevated Lunges — 25 each leg using barbell with 20 lbs
Stationary Lunges — 25 each leg at 24–30 lbs
Lateral squats — 25 each leg at 24–30 lbs
Elevated Reverse Lunges — 25 each leg at 24 lbs
Kickstand Squats — bodyweight or weighted (YouTube demo available)
Heel-Elevated Squats — 25 reps with 30 lbs (heels propped for extra quad focus)
One-Leg Squats — 25 each leg (challenging but amazing!)
Sumo Deadlifts — 25 reps at 25 lbs

🔹 Calves & Isolation Moves

One-Leg Calf Raises — 25 each leg with 20 lb kettlebell
Standing Banded Side Leg Lifts — 25 each sideicks
Standing donkey kicks — 25 each leg
Step-Ups — 25 each leg with 20 lb kettlebell
Standing Glute Kickbacks — 25 each leg (band or cable optional)

🏋️‍♀️ Notes:

Mix and match depending on your time and energy.
Adjust weights based on your level, but form is more important than heavy lifting.
These exercises help tone glutes, quads, hamstrings, calves, and core while improving stability and metabolism.

Whether I’m at home with my bands or at the gym with a barbell, this leg day workout keeps me strong, grounded, and ready to take on the week.

🔥 The Ultimate Home Glute Workout: No Gym, No Excuses 🔥

Whether you’re post-menopause, pre-brunch, or just want to feel stronger and more sculpted, this at-home glute workout will activate, strengthen, and shape your backside with serious intention. No fancy gym needed—just a resistance band, kettlebell or dumbbells, and the will to feel that burn. 🍑

This workout is a mix of banded activations, kettlebell or barbell lifts, and finishing burners that target every angle of your glutes—gluteus maximus, medius, and minimus. If you’ve ever said “I want to lift and shape my butt,” this is your plan.

💥 Tip: Use a medium-resistance loop band and focus on form—not speed. I used a cloth band becaase they don't roll on me. These are the ones I use but there are others .

Arena Strength

🔹 STRENGTH SETS: Kettlebell & Dumbbell Glutes

Time to lift heavy and push those glutes to grow. Start with what you have—dumbbells, kettlebells, or even a backpack filled with books.

· 🏋️‍♀️ Bulgarian Split Squats – 25 each leg @ 20 lb kettlebell

· 🏋️‍♀️ Single Leg RDLs – 25 each leg @ 20 lb kettlebell

· 🏋️‍♀️ Kettlebell Swings – 25 @ 20 lb

· 🏋️‍♀️ Kettlebell Sumo Squats – 25 @ 20–26 lb

·        🏋️‍♀️ Kettlebell Goblet Squats (heels elevated) – 25 @ 20–26 lb

🔹 BARBELL & DUMBBELL POWER MOVES

If you’ve got a barbell or heavier weights, now’s the time to really challenge those glutes.

·        💪 Dumbbell RDLs with Resistance Band – 25 @ 15–20 lb
·        💪 Barbell Good Mornings – 25 @ 30 lb
·        💪 Barbell Sumo Squats – 25 @ 36 lb
·        💪 Barbell Back Squats – 25 @ 36 lb
·        💪 Barbell RDLs – 25 @ 36 lb

🔹 GLUTE BRIDGE + HIP THRUST POWER COMBO

This is where we really build volume and power. Hip thrusts are king for glute development!

·        🔥 Frog Pumps – 25 @ 40 lb
·        🔥 Elevated Dumbbell Glute Bridges – 25 @ 40 lb
·        🔥 Standard Glute Bridges – 50 @ 40 lb
·        🔥 Barbell Hip Thrusts – 60 @ 46 lb
·        🔥 Hip Thrust Pulses – 40 @ 46 lb

💡 Don’t forget to squeeze at the top of every bridge and thrust! That pause is everything.

GLUTE BURNOUT: FINISH STRONG

No workout is complete without a finisher to make sure you’re walking funny the next day (in the best way possible).

🔥 Body weight or light weight squats to failure.

✅
Total Volume, Maximum Glute Gains

This program combines muscle activation, strength work, and metabolic finishers to hit your glutes hard from every angle. Repeat this workout 2–3 times a week and combine it with a solid nutrition plan and recovery routine for the best results.

Save this workout. Share it. And don’t forget—strong glutes support your spine, stabilize your hips, and make you feel powerful in and out of your jeans.

Let’s build that 🍑 together!

Getting a Bigger Butt

noreply@blogger.com (Airplane Mode Life) — Sat, 20 Jan 2018 16:28:00 +0000

It’s so funny that that could ever be something I would aspire to. I’ve spent years worrying about my butt getting too big. But a nice round, firm bum can look youthful and sexy. So why not? I’ve gathered up some YouTube videos that offer insights and exercises that I’m doing myselfbbbim posting them here.

https://youtu.be/vXeuuG9W49w

https://youtu.be/wGUXyb8plNo

https://youtu.be/aXC66ln0JKs

https://youtu.be/SlTtw_ysPDM

https://youtu.be/1qqcwJ-_WY4

https://youtu.be/UBa-EtVvSks

https://youtu.be/APHEBmovPNo

https://youtu.be/vvhjxoqs5MA

https://youtu.be/5PMgSx9k6P0

https://youtu.be/7tb2Pk4GEhA

Two Week Plank Challenge

noreply@blogger.com (Airplane Mode Life) — Wed, 21 Jun 2017 18:51:00 +0000

Or try the link below for a few different plank exercises.

2 Week Plank Challenge

Abs

noreply@blogger.com (Airplane Mode Life) — Fri, 16 Jun 2017 16:01:00 +0000

This is a sampling of my basic ab workout. I also do more planks so look for the plank workout coming soon. This can be done with or without weights for the most part
Nancy's Ab Workout.

Upper Body: Arms, Back and Chest

noreply@blogger.com (Airplane Mode Life) — Fri, 16 Jun 2017 15:57:00 +0000

This is what I do when I have access to my gym at home for my upper body. Again, don't worry about doing the same amount of reps or using the same weight. I worked up to this too. If for some reason I go a little longer between workouts I might have to dial it down a notch and use a little less weight.
Nancy's Gym Upper Body Workout

Buns and Leg workout

noreply@blogger.com (Airplane Mode Life) — Fri, 16 Jun 2017 15:48:00 +0000

Since I fly and am staying in hotels quite a bit, I have to vary my workout routine. This is actually the lower body I do when I'm home and have access to my gym. I'll post my dumbell and cable lower body workout later. If you want to do this workout, don't worry about doing the same amount of reps or using the same weight. I worked up to this over time. Start with what's comfortable and set goals. Maybe do fewer reps or fewer sets and use less weight. But gradually increase the weight. If you increase a little with each set you'll find progressing is easier.
Nancy's Gym Buns and Legs workout

Get a Better Booty

noreply@blogger.com (Airplane Mode Life) — Thu, 22 Sep 2016 16:35:00 +0000

Who doesn’t want a firm and tight butt? I think everyone wants that butt than looks lifted and great from every angle. Just like with abs, to show of your hard work you need to reduce the fat over all that muscle. But what moves do you need to do to target the glutes and sculpt your butt?

Some women have spent $6000-$7000 on surgery called the Brazilian Butt Lift. But you don’t have to go under the knife and go broke in the process.

Brazil Butt Lift is a workout program led by native Brazilian Leandro Carvalho, a former ballet dancer, that uses cardio, dance and sculpting moves to work your rear from every angle and give you a firm, lifted derriere.

Top supermodels, including Alessandra Ambrosio, have been trained by Leandro and he uses the same exercises here. “It’s all about the angles,” as Leandro likes to say. TriAngle Training works the butt muscles from multiple angles, including your hamstrings and the “heads” of the muscles, the parts that attach to the pelvic bone (which provides support between the upper and lower parts of your body). This is what gives the lift and curve that every woman wants. And unlike other exercise programs that develop the butt muscles, Leandro’s won’t bulk up your thighs.

Here are 6 moves Leandro developed to help sculpt a better booty:

Double Diamond and Super Diamond. Begin with your heels together and toes apart, feet externally rotated. Rise up onto your toes, and then slide your heels together so they are touching. Next, bend both knees, lowering your glutes down towards the floor. Keep your chest lifted, abs engaged, and your hips slightly tucked under. Continue to bend and extend your legs, never allowing your heels to touch the floor or your glutes to go lower than knee level. After 10 repetitions, open your feet up wider than your shoulders (still externally rotated), lift your heels, and bend your knees until your glutes are parallel to the floor. Bend and extend 10 more times, always keeping your heels up. Repeat twice more. Area Targeted: Glutes, adductors

Squat. Begin the squat holding a dumbbell in each hand. Stand with your feet shoulder-width apart. Bend your knees, lowering your glutes down and back to knee level. Keep your chest lifted, shoulders down, and abs engaged. The movement should start in your bum bum. If you’re having a hard time with balance, Leandro says to “keep your heels very heavy and just go as far as you can with good form.” Do 20. Areas Targeted: Glutes, hamstrings, quadriceps

Stationary Lunge. Start in a staggered position, right foot forward, left foot back, holding a dumbbell in each hand. Keeping your chest lifted, abs engaged, and shoulders down, bend both knees so that you form a 90-degree angle with both legs. Make sure your right knee is directly over your right ankle, and your left knee is hovering just above the ground. Next, extend both knees and straighten half way to the top, and then lower back into the lunge. After 10 reps, do an additional 10 reps using the entire range of motion, top to bottom. Switch sides and repeat. Areas Targeted: Glutes, quadriceps, hamstrings, calves

Deadlift. Start the deadlift with feet in a hip-width parallel position, holding a dumbbell in each hand. Roll the shoulders back, lift the chest, pull the abs in, and put a slight bend into both knees. Next, hinge forward from the hips with a flat spine, and slide the weights down the front of your legs. Once your torso is parallel to the ground, squeeze your glutes and return to standing. Do 20 reps. Areas Targeted: Glutes, lower back, hamstrings

Legs Arabesque. Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, straighten your legs, and with flexed feet lift both legs up towards the ceiling. Complete 20 reps. Beginners should do this without weights, intermediate users could wear 1-pound ankle weights, and advanced users can use 5-pound ankle weights. Areas Targeted: Glutes, hamstrings

Frog Legs. Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 20 times. Beginners should do this without weights, intermediate users could wear 1-pound ankle weights, and advanced users can use 5-pound ankle weights. Area Targeted: Gluteus maximus

If you want a better butt in 30 days, you need a targeted workout program. http://www.teambeachbody.com/shop/-/shopping/BrazilButtLift?referringRepId=1159906”>Click here to get more info!

Finding Motivation

noreply@blogger.com (Airplane Mode Life) — Sun, 04 Sep 2016 18:06:00 +0000

Getting motivated to work out can sometimes be a challenge. I do know that just seeing results can be motivation enough. Once you’ve looked in a mirror and noticed a change, or stepped on the scale and seen you’ve lost a pound or two, or maybe you’ve noticed your clothes fit a little looser, it can almost become an addiction. You want to keep going with it to see how much more you can accomplish. But there are always those that don’t see immediate results or maybe you’ve reached a plateau. How do you get past that?

I’ve known people who have tried to bite off more than they can chew, so to speak, and find they just can’t keep that up for long. A friend of mine tried beginning running a couple miles a day after being a couch potato for years. It didn’t last very long at all before that was completely given up on. That’s why I recommend either the app listed in my previous post (Running for Weight Loss) or the chart in the same post to gradually begin a running program. Another suggestion is to do workout videos that offer a moderator. If you follow the person demonstrating beginner moves you can gradually do more and more as you get stronger. Maybe you’d only need to follow the beginner/moderator on some moves only. You can only do what YOU can do. But again, after a while you’ll realize how much stronger and more limber you’re getting and start to see changes in your body. That can be motivation alone to keep up with it.

Make it fun. If you look at working out as a horrible chore you have to do it’s easy to talk yourself out of it. So look for workouts that are fun. Maybe dance is your thing, or kick boxing. Maybe instead of a boring treadmill you might enjoy an elliptical more. Instead of running or hiking maybe pull out your bike and take a long ride. Switch it up and split your time between various cardio machines. Variety has always been important to me. I can get into a rut easily and like variety and change. Plus, you can experience greater results by keeping your muscle groups guessing. Do different types of workouts on different days.

Having a friend or group of friends to workout with can also be a great motivator. You can hold each other accountable. Maybe one day when you’re not feeling it, you just want to lie on the couch and watch tv all day, one of your workout buddies can get you up and out the door. The apps listed in my previous post, Fitness Buddy and Runkeeper, can also allow you to work with your buddies. Having a dog is a huge motivator to get out and walk or run. If you have a dog, don’t just walk him or her to a bush to do their business in. Take them on a good long hike. If you don’t have a dog, you can always volunteer to walk others’ dogs or maybe volunteer to walk dogs at the animal shelter.

Later this month on my Facebook page ( http:://www.facebook.com/Fitnessforallwomen) you’ll be invited to participate in a challenge. Pick the workout or workouts that work best for you. Maybe it’s one you’re already doing or maybe something new you’d like to try. Motivate and hold other challenger participants to stick with it and they will do the same for you. It’s fun and a great way to make new acquaintances. Details coming soon.

We all have those days when you just can’t get it going to workout. I for one know what it’s like to have fully intended to workout at the end of my work day but after 12 hours or more on my feet, I just can’t follow through. All I can manage is to change out of my uniform and collapse on my hotel bed some days. I don’t beat myself up over that. I just consider it a “rest” day and you NEED those. But I will make an appointment with myself to do it the next day. The same way I will make sure I make it to my doctor’s or dentist’s office for an appointment I have with them, I will do what I need to and complete my workout appointment. If I know I have something fun ahead that will continue to help me get into the shape I want to be in, I’ll be motivated enough to follow through.

Whatever your particular issue is, address it. Boredom, monotony, not getting results you want, needing more encouragement? Whatever it is, figure that out and find the solution that works for you. Keep in mind: an object at rest tends to stay at rest but an object in motion tends to stay in motion. Once you get yourself going it'll that much easier to keep going. Remember this time it’s for YOU!!

Running apps

noreply@blogger.com (Airplane Mode Life) — Thu, 01 Sep 2016 16:43:00 +0000

There are many apps you can download to help you start an exercise program. These are some that I use:

Runkeeper https://runkeeper.com/running-app
Aaptiv http://www.aaptiv.com
Fitness Buddy http://www.azumio.com/s/fitnessbuddy/index.html
Running for Weight Loss http://www.redrockapps.com/apps/weight_loss

Some offer a free trial and then begin charging a monthly fee. I believe it can be worth it if you’re using it regularly and it’s helping you. Running for Weight Loss allows a beginner to begin a running program beginning with walking and jogging for intervals. It allows to you to crosspost with Runkeeper which is nice since I’ve found using both apps simultaneously doesn’t work well for me. If you aren’t interested in paying, feel free to download my chart below. If you stick with it you can be a runner in weeks. Alter it to suit you.

Pilates and Yoga Combined!

noreply@blogger.com (Airplane Mode Life) — Wed, 24 Aug 2016 17:02:00 +0000

One of my new favorite workouts in Piyo, which is a combination of Pilates and Yoga created by Chalene Johnson. Although I love weight training and try to get in as much cardio as I can, there are many times that after a very long exhausting day, I just don’t have it in me. Many times maybe I do but I don’t have enough time. And those are the times I tend to turn to Piyo. At home I use the DVDs and on the road (I’m a flight attendant) I pull at my iPad and do it On Demand.

This workout is fun but also gives me the benefits of both yoga and pilates. It helps build stamina, strength and flexibility. The workouts can be as short as 25 minutes if time is a factor or as much as 45. Chalene Johnson is by far my favorite instructor. No weights are needed. Even though I’m not running or walking on a treadmill or on an elliptical, I’m still getting my heart rate up.

You don’t have to already be in great shape to begin doing Piyo workouts. As with all Beachbody workouts, there is a modifier showing you ways to do the moves if you’re just starting out. You can gradually increase intensity as you progress. Even though I stated above that I tend to do Piyo on my less energy days or less time days, don’t get me wrong. This work out kicks butt. It’s every bit as effective as sweating it out in the gym. And I feel really really good afterwards.

I’ve found I sleep so much better when I’m working out regularly. It’s so easy, though, to find excuses not to workout. No time? Well, I bet you could squeeze a 25 minute workout in. I sometimes find myself at a hotel with not the greatest gym in the world. Sometimes I honestly just don’t feel like going down to the gym. There are times when I’m home I really don’t want to drive to the gym and have to wait on equipment. As stated above, sometimes I have just worked a day that could be as long as 15 ½ hours (trust me, I try to avoid that as much as possible but it does happen from time to time). Sometimes I have a short overnight at the hotel or maybe my time at home is limited. But I can find time to do a 25 minute Piyo workout. Like many, boredom with the same routine over and over can be another excuse. I never get bored with On Demand.

So I highly recommend you check out Piyo. I think you’ll like it too. Click

here

noreply@blogger.com (Airplane Mode Life) — Sat, 20 Aug 2016 17:17:00 +0000

Cellulite is a myth

Really?! Tell that to my thighs. But really the dimpled skin and the cottage cheese looking thighs do exist but the cause it's actually not fat. The cause is the connective tissue called fascia. The fat cells are bound by this tight connective tissue and as the fascia becomes tight and constricted it can stick together and pull the skin into debts and craters. The fat below it will push through. Imagine a marshmallow pushing through a chain link fence. People spend a fortune on lotions, creams, injections and expensive treatments in a spa doctor’s office. Creams and lotions won't work because they aren't addressing the true cause. Below is a picture of what fascia looks like

Well I found something that works, the FasciaBlaster and it’s around $90. I’m not an expert in connective tissue but I do know of someone who is: Ashley Black. She has clients who are A-list celebrities, fashion models, athletes and many more. She is the pioneer of the industry. So I bought one and put it to the test. I’m sorry to say I don’t have before and after photos to show because I’m far too vain to have taken photos of my dimpled thighs! But if you click here http://www.fasciablaster.com you can see many before and after photos and you’ll be amazed at the results. I bought both the full blaster for $89 and a mini for about $40. I keep the full one at home and take the mini with me on my trips for work. It fits easily in my suitcase. I use coconut oil in conjunction with it.

I can tell you I wasn’t anywhere near as bad as some of these but I did see results quickly. At first I experienced pretty bad bruising and at first it worried me a lot. But then I did some reading on Ashley’s blog about how the bruising is part of the process. The bruising didn’t last long and really wasn’t all that painful. I would call it more just uncomfortable. It hasn’t come back except if I work extra hard in an area that hasn’t been treated much recently. And in that case the bruising is localized to that area.

You owe it to yourself to check it out if you have a lot of cellulite. These fascia distortions also can cause pain and discomfort so check it out. I don’t represent Ashley Black or get paid or anything to endorse her products. I’m just telling you honestly that the FasciaBlaster has worked for me and I do recommend it.

noreply@blogger.com (Airplane Mode Life) — Tue, 16 Aug 2016 21:38:00 +0000

10 important things to do to get a flat belly after 40

As we get older keeping your belly flat becomes more and more difficult, especially after menopause. Decreased hormone production is one of the primary culprits. Stored fat can now move to the belly instead of the thighs and hips. Belly fat is more than just a cosmetic concern, though. It is also linked to diabetes, heart disease and can even add fat to bone marrow and reduce bone density. But we can combat this by making a few lifestyle changes.

1. Start eating six smaller meals a day, about two or three hours apart. Eating more frequent meals help to suppress hunger, stabilize blood sugar and can help build metabolically active muscle. This technique helps elevate your metabolic rate which declines as we age.

2. Eat more lean proteins such as fish, turkey or chicken. For carbohydrates, choose oatmeal, brown rice, whole-grain breads or pastas and fresh fruits and vegetables. Don't forget healthy fats from sources like flaxseed or fish oil, avocado, natural peanut butter or olive oil. Select clean foods that do not readily store as body fat which is important as our metabolism slows and our bodies tends to store more fat with fewer calories.

3. Increase your protein intake. Taking in more protein fights the metabolic decline and muscle wasting that occurs as we age.

4. Take in more calcium and dietary fiber. As carb intakes are reduced, fiber intake can decrease as well. Consider a fiber supplement. Limit sodium intake, especially if you have high blood pressure, to keep from storing excess fluid, which can hide a flat stomach with bloating.

5. A few hours of lifting weights a week can help build muscle in your body. Resistance training workouts three to five days a week is ideal. Weight lifting maintains strong bones, elevates fat-burning hormones, builds muscle and speeds up metabolism as well as keeping your metabolic rate up for up to 48 hours afterward. Some women think they'll bulk up with weight training but that is a myth.

6. Doing cardio workout for 30 minutes up to six days per week will increase stamina and burn extra fat, including that layer cover your flat ab muscles. You can do low-impact cardio, such as the elliptical machine, swimming or walking on the treadmill.

7. Ab workout exercises such bicycles and crunches are very helpful. You can use a medicine ball and do trunk rotations to target the muscles of your upper and lower abs. Try to work your obliques as well.

8. Try to reduce your stress. I know, easier said than done! But try working less, fewer hours and finding healthy ways to bring down your stress levels. Yoga is an excellent workout that not only can work your body but also help you relax. Too much alcohol can increase cortisol level and increase belly fat, not to mention all the extra calories you're taking in.

9. Try not to consume caffeine after 6PM. Although caffeinated beverages can enhance fat-burning when consumed around exercise, caffeine can increase cortisol as well as keep you from getting a good night’s sleep. Quality sleep can help reduce cortisol levels as well.

10. Take time to "unplug". Those who spend more time plugged into technology (TV, smartphones, computers, etc) tend to be more stressed than those who don't. More stress = more belly fat, so if you want a trim belly start planning some device-free time each day.

Bottom line: getting and keeping a flat belly is not out of reach for you, even now as you get older. By just making a few small changes to your lifestyle you can start seeing sexy flat again. Eat well, avoid stress, get your cardio in to burn the fat on top of your gut, avoid the bloat, sleep well and keep your cortisol levels in check. Anything is possible if you put the effort in.

noreply@blogger.com (Airplane Mode Life) — Wed, 10 Aug 2016 18:54:00 +0000

There are a number of make it yourself fat flushers you can try. I'll include them below. Do they actually work? I will try them out and see but I'm not holding my breath. However, they are easy and inexpensive to make plus super healthy and you can't beat that combination.

Secret Fat-Flushing Cocktail

This all-natural diet aid not only tastes great, but may also help you burn off an extra 80 calories a day!

8 cups brewed green tea
Juice from 1 orange (4 tbsp)
Juice from 1 lemon (2-3 tbsp)
Juice from 1 lime (2 tbsp)

Mix all ingredients together in a large pitcher. Serve hot or iced; store it in the fridge for up to 3 days. Promoters of this diet say it not only tastes great, but may also help you burn off an extra 80 calories a day.

Fat Melting Drink Recipe

8 green tea bags, preferably caffeinated
8 cups of filtered water
1 medium cucumber, sliced thin
1 large orange, sliced thin
1 lemon, sliced thin
1 teaspoon of freshly grated ginger
A handful of fresh mint leaves

Instructions

Bring the filtered water to a boil.
Take the water off the stove and add the green tea bags to steep in the boiled water for about 5 minutes.
While the tea is steeping, add the slices of cucumber, orange, and lemon to a large pitcher. Add the grated ginger.
When the tea is done steeping, pour it into the pitcher filled with the fresh fruit and ginger.
Toss the mint leaves in the pitcher and chill in the refrigerator for about one hour.

This mixed drink will stay fresh for up to two days in the refrigerator.

noreply@blogger.com (Airplane Mode Life) — Mon, 08 Aug 2016 17:58:00 +0000

If you’ve been inactive for a while, or maybe not inactive but just not working out as often as you had in the past, it can be daunting to get back at it again. Maybe you were injured at some point or life just took you down a certain path that slowed your progress. Maybe you just lost interest. But as you get older and approach and pass menopause, it’s more important than ever to get moving again. I’m a firm believer that you shouldn’t bite off more than you can chew, so to speak. In my life I’ve known so many people who were super motivated at first and started a new exercise program only to drop it a short while later. I remember a friend who decided to begin running after not exercising for years. That lasted about 10 days. Best to start with baby steps. Start at a level you’re comfortable with and then progress from there. Keeping doing more and more as it gets easier.

Strength training is essential but unfortunately many women are afraid of it. They’re afraid they’ll get big and bulky. I can assure you that won’t happen. You WILL however get big and bulky if you do nothing! Start out using weights that are challenging to you but not overwhelming and do the number of reps that fatigues your muscles. Once that starts getting easier, up the ante. Increase the weight and/or increase the number of reps. And remember that doing SOMETHING is always better than doing NOTHING. There are days you may not have the energy to work out much at all. But go anyway and do whatever you can, even if it’s less than you had been doing. Cardio is important too. If the weather is nice, get out and take a good long hike (but not a leisurely walk if you want to get your heart rate up). Grab your bike and take a good long ride. Throw on your running shoes and get out there. If the weather is bad you can work up a sweat inside on a treadmill, elliptical or bike. Beachbody has many videos available on demand or on dvd. The choices are endless. Although P90X, Insanity, Cize and TurboFire are tough workouts, there is always a modifier and that makes them perfect for beginners, But there are many other options for those just starting out or those at an intermediate level. These and more are all available On Demand as well.

Bottom line: now is the time to for you. You’ve been putting everybody else first for so long. This time it’s for you. So get up and get moving. You owe it to yourself.

noreply@blogger.com (Airplane Mode Life) — Fri, 05 Aug 2016 21:57:00 +0000

Losing weight and/or staying in shape can become a big challenge for women in their 40s and beyond. The drop in estrogen levels can lead to weight gain. The average woman gains between 5 to 7 pounds after menopause and more tends to go to the gut, rather than the hips and thighs. Eating habits need to be tweaked and also an exercise program needs to be started, if you're not already working out. If you’re sedentary, absolutely you need to begin an exercise program that includes weight training and cardio.

Now that I’m getting into that part of my life I’ve found it harder to keep my waistline as trim as it used to be. I’ve always been somewhat of a gym rat and have eaten fairly well. Yes, I do have a sweet tooth and a fondness for wine. But I’ve never been an over eater. My challenge now revolves around my career as a flight attendant. In general, flight crew members find themselves not always eating well. Frequently time doesn’t allow for much more than a quick stop at a fast food place or eating junk food on the plane. Also, hotels don’t always have the best gym equipment available for use.
In my quest to get my girlish figure back and keep it looking good I’ve begun incorporating new strategies and resurrecting some old ones. For starters, I’m returned to doing BeachBody workouts. For years I did Turbo Jam workouts as well as ChaLEAN Extreme workouts. I tinkered with P90X and Insanity as well. Once I started in the industry I found myself not working out with videos anymore and just relying on whatever gym was available to me. My home workouts have been weights at the gym and I’ve been doing cardio workouts as well. But on the road sometimes I’d find myself not able to work out sufficiently, if at all. Then I discovered BeachBody On Demand. All my favorite workouts and a bunch of new ones I’ve discovered are available to be streamed on my iPad.

I’ve learned that to keep strong bones and fend off osteoporosis I need to continue lifting weights. Strength training, though, also has upped my metabolism. The increased muscle mass has increased my body’s fat burning potential. And a toned body is a sexy body! Also to combat osteoporosis I need to include some more foot pounding cardio. I love hiking and if I’m able to get in a long walk on an overnight I’ll do that. If not, BeachBody’s Turbo Fire has been a long favorite of mine. I can do this in my hotel room with no weights required. There are times when I don’t have quite as much time or maybe my energy just isn’t there after a long day of flying. Those are the times I’ll turn to one of my new favorites, Piyo.

Eating healthy has created its own challenges. Now I pack my food and am still working on strategies to keep everything I bring fresh and cold. Most crew members know of the trick of bringing a refillable ice pack. This is the kind you’d fill with ice and maybe place on a sprained ankle or other minor injury. The good part is I don’t need a freezer, just access to more ice to refill my pack as it melts. The bad part can come overnight if the hotel doesn’t provide a refrigerator in my room. I also have returned to Shakeology for a healthy nutritious option. My favorites are chocolate, strawberry and vanilla but also love the coffee flavor. I bring a shaker with me and also a few containers of Greek yogurt. Just about a cup or less of cold water, a yogurt and a Shakeology envelope mixed together in my shaker cup and I have a super healthy delicious shake that’s loaded with vitamins and nutrients as well as super high in protein (something essential for increasing muscle).

While I continue my journey toward getting back into the shape I was before and maintaining a healthy and toned physique I will be blogging here about my experiences, what has worked for me and what hasn’t. I also hope to work together with other women who find themselves also in the same boat in their fitness and health goals. In September I will be starting a challenge group for women over 40. The link along with all information will be provided shortly. So if you’re looking for some partners in getting in shape and keeping that good looking booty join the challenge group. You’ll do the workout program you choose for yourself, including whatever you’re doing now if you’d like. You’re sure to make new friends along the way and find people to hold you accountable and keep you on track and working towards your journey. It’s so easy to get discouraged and give up. But having workout buddies is one way to avoid that and stay focused. More info coming soon!

noreply@blogger.com (Airplane Mode Life) — Tue, 21 Jun 2016 18:27:00 +0000

Travel Tips for Staying Fit

noreply@blogger.com (Airplane Mode Life) — Thu, 27 Jun 2013 12:30:00 +0000

Mike Manning
mikemanningmusings.blogspot.com

Taking a trip is a great way to get a nice respite from the daily grind. You get to visit new places and see new scenery. However, there is a downside to traveling. You can completely lose track of your fitness goals and routines.

Temptations abound. There is exotic food that is often unhealthy. And you may find yourself forgetting about your usual schedule, including exercise habits. Here are a few ways to avoid falling into the usual traps that travelers often find themselves in relating to travel.

Bring snacks

If you are going to be exercising on your trip, you will need healthy food for fuel. Bringing your own snacks is a great way to remind yourself of home and keep from gorging yourself on junk food. Too many travelers are tempted by vending machines and end up packing on the pounds during their travels.

You can make your own trail mix, or bring fruit and nuts. You could also buy some pre-packaged foods like dried fruit slices or granola bars. Pay a visit to your local health food store or the health food aisle of your local grocery store.

Scout in advance

Before your trip, do your homework and find locations near your hotel that offer chances to get exercise. It may be a local running track, swimming pool, or park. But you likely will be too busy once you arrive to search for such places. This is why it is important to scout out these locations in advance of your trip.

The information desk of your hotel should also have maps with such locations marked. They are a great source of information on the locale around your hotel, since they work there almost every day. Take advantage of these opportunities.

You should also look for hotels that offer their guests things like gyms and exercise equipment. This takes some research. On a recent trip to San Francisco I was able to book a hotel with phenomenal fitness classes and a great 24-hour gym by simply checking a travel site. The travel site Gogobot gave me a list of hotels in San Franciscoand from there I could scroll through to see which ones fit my needs. Then be sure to take time each day to utilize these facilities during your stay. Hotel gyms are fantastic, and you will not miss a beat in your fitness routine because they usually have the same equipment you are already using in your workouts.

Airport gyms

Many travelers are unaware that many airports now have gyms on-site. Many people are utterly bored when waiting for their next flight. Getting a workout at the airport gym is a fantastic way to kill some time in a healthy manner.

Attention Cancer Patients: Get Active and Stay Healthy

noreply@blogger.com (Airplane Mode Life) — Mon, 11 Feb 2013 13:52:00 +0000

By Melanie Bowen
Attention Cancer Patients: Get Active and Stay Healthy!

Physical activity is an important part of managing cancer. Fit cancer patients have better energy balance and fewer cancer symptoms. Studies have shown that physical activity reduces the risk of colon, breast, endometrial, prostate, and mesothelioma cancer. Here are some of the ways that fitness can help to manage the health of a cancer patient.

Benefits of Fitness and Cancer

In addition to helping control cancer, exercise can help with other aspects of health that may exacerbate cancer. For instance, fitness can help patients control weight, prevent diabetes, and lower blood pressure. People who have cancer may also develop psychological problems. Exercise releases endorphins and improves the mood of individuals who may be feeling depressed about their situation. The most important aspect of fitness is that it may prevent premature death in cancer patients.

Some studies have shown the risk of certain types of cancer can be reduced between 30 and 40 percent with exercise. Sedentary people may increase their chances of getting cancer when they do not engage in exercise. Exercise is important to the treatment regimen of any patient.

How Much Exercise Do Cancer Patients Need?

Studies have shown that half of Americans do not meet the recommended requirements for exercise. Lack of exercise can prevent cancer patients from improving their health. The Centers for Disease Control and Prevention (CDC) recommend that people exercise for at least 30 minutes daily. Exercise should range from mild to moderate activity for at least five times per week. Children should receive one hour of physical activity daily five or more days per week.

This may include walking, jogging, aerobics, organized sports, or even household activities. Many people involve their support groups in exercise to remain motivated. Often, cancer patients will train for and participate in cancer walks to promote exercise in their treatment regimens. Some cancer patients may become too weak to participate due to anemia and other conditions. Support groups can help cancer patients during the times of weakness.

Engage in Fitness for Better Health!

Fitness is an important part of managing cancer. Speak with your physician about your particular condition to determine how you can improve your health or fitness. When you are healthy and active, your health will improve faster. Get active and prolong your life!

The Mesothelioma Cancer Alliance Blog

Stop swallowing claims from online dieting bullies - News Analysis, Opinion - Belfasttelegraph.co.uk

noreply@blogger.com (Airplane Mode Life) — Tue, 19 Jun 2012 14:21:00 +0000

Stop swallowing claims from online dieting bullies - News Analysis, Opinion - Belfasttelegraph.co.uk

noreply@blogger.com (Airplane Mode Life) — Fri, 30 Mar 2012 20:40:00 +0000

15 Easy Tips For Rapid Fat Melting

noreply@blogger.com (Airplane Mode Life) — Wed, 05 Oct 2011 13:23:00 +0000

15 Easy Tips For Rapid Fat Melting

Follow these simple tips from registered dietitian Jayson Hunter, the Head of Research and Development for Prograde Nutrition, for a lean and healthy body.

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”
Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks. Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
Balance your fat intake for the day. One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.
Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.
Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.
Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.

Cathe Friedrich - Exercise and Appetite: Do You Eat Less When You Work Out?

noreply@blogger.com (Airplane Mode Life) — Mon, 25 Jul 2011 15:25:00 +0000

Cathe Friedrich - Exercise and Appetite: Do You Eat Less When You Work Out?

Tips to Prevent Weight Gain on Vacation

noreply@blogger.com (Airplane Mode Life) — Sun, 12 Jun 2011 15:48:00 +0000

Tips to Prevent Weight Gain on Vacation