I’m usually a pretty happy, positive person. Yet, every so often, I go off on a little rant. This is one of those times. I’m a little cranky. So, as Joan Rivers would say, “Can we talk?”.

My pet peeve of the day? Why aren’t more women over the age of 40 lifting weights? I hear time and again about how we peri- and post-menopausal women are getting all fat and frumpy. Well, here’s what I think: The ones who are getting fat and frumpy are not lifting weights.

I’d also bet that a good number of the heavy ones are doing some sort of low intensity exercise (like walking the dog) several times a week, feeling that they’ve got the “exercise” in their life covered. Wrong. All that low level stuff is wonderful for stress reduction, quality time with friends and pets, to get your circulation going and to get your joints moving. But for fat loss or for muscle development? Nope.

So, my crankiness started today when I overheard a conversation between two fifty something women during which one woman said to the next woman: “My weight is up so I’m going to have to start walking more and start that low calorie diet again”. Yeesh. She’ll probably look the same come December 1st. What would I have loved to hear? How about “I’d better sign up for that cardio kick boxing class at the club in order to ramp up my workouts”, or “I think I need a few sessions with a trainer to learn how to lift free weights and build a little calorie burning muscle”. Ummmmm…….only in my dreams.

Here’s the crux of my rant: Some boomer women still hang on to the idea that they’re “too old” to do certain forms of exercise or that they’ll bulk up by lifting weights. Wrong on both counts. There may be exercises that some women in their 50’s or 60’s aren’t fit enough to do (yet), but we’re not that fragile. And, we’re NOT going to bulk up by lifting weights. Save for a few women with severe musculoskeletal disorders, all women can and should lift weights .

Studies show that strength training slows the aging process, boosts your mood and boosts your metabolism by laying down additional muscle over time. Heck, I’m sold on the first benefit alone. Slow down my aging process? Where do I sign up??!!!! I’m in.

I believe higher intensity exercise (preferably designed into an interval training program) plus lifting weights is the secret to living a vibrant and healthy life as a 50+ woman. However, low calorie dieting and “more cardio” seems to be the manta of women over 50 who want to lose weight.

My suggestion for a new mantra for the new “enlightened” boomer woman?……

“I want to be lean, toned and vibrant. Hand over the weights and give me a side order of intervals”.

Okay, I’ll stop ranting now.

I’ll be back to my sunny, positive self in my next post.

Promise.

Committed to your success,

Becky

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Three days ago on June 30th we hit the “half way” point of the year. Geez…..where did the time go?? Half of 2009………gone! Time flies.

I know we’re smack in the middle of summer and many of us can get out of our normal routines and fall off the fitness wagon due vacations, family visits and who knows what else.

However, this “half way” point is a great time to take stock of where you are with regard to your health and fitness. Are you where you want to be weight-wise and health-wise? If not, what have you done (or not done!) in the first half of the year that you need to change in order to improve your health and fitness or drop some body fat? Would you like to be in better shape in December than you are now?

Well then, DO something about it! Don’t wait until the holidays this year to realize you’re still overweight, out of shape and needing to make some massive New Year’s Resolution in January. Take some action NOW. Take some steps right now to improve how you look and feel.

I’ve got a little freebie for you here that can help you focus and re-start your efforts towards feeling and looking better. It’s a page from my soon-to-be-released book, “Ready for Prime Time in Less Time: The Ultimate Get Slim Guide for Boomer Women”.

Remember a few posts ago I talked about that fact that what you focus on grows? Well, my little gift to you today is something I give all my San Jose personal training clients when they start with me. I included it in my book for boomer gals because it’s the best way I know how for getting you to focus on what you DO want! I’m giving it to you here, as it’s my way of nudging you to get focused and take action.

It’s a simple goal sheet that will help you organize your thoughts (what you want) and your actions (what you’ll do to get what you want). If you’re not sure what to do to get what you want, leave a comment here and I’ll do my best to help you!

You can download it by clicking HERE.

Now, get to it! What changes are you going to make in the second half of 2009 in order to arrive at 2010 looking and feeling younger, leaner and more fit????

Leave me a comment below and share with your fellow boomers what you’re going to do!

Committed to your success,

Becky

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A couple of posts ago, I let you in on something I do with my “Fit and Fabulous for Boomer Women” FitCamp that I run here in San Jose. Each month I have a theme for the camp–and I mention it a lot in class.

I guess I’m really just a teacher at heart. I’m continually trying to send them away with “take home” messages (as well as take home workouts, healthy snack ideas, etc. I guess I kind of go overboard with the teaching thing!). It’s my way of trying to help my campers get the results that they’re after. I talked about “Focus”, this month’s theme in an earlier post, but I wanted to share with you our previous themes as well, as I’m hoping they will help you as you work toward better health and fitness in your boomer years.

Last month’s them was CONSISTENCY. Whether we’re talking eating behaviors or exercise–consistency matters. Exercising for three days and then putting it off for three weeks won’t get you noticable results. Eating well for two days and then eating poorly for the next 5 won’t get your belly to flatten. What you do consistently (whether it’s good for you or not!) shapes your body.

My campers who are more consistent outside of class with healthy behavior changes are the ones that enjoy the best results. Consistency is key whether we’re talking weight loss, muscle development, or decreasing back pain. You have to do your exercises regularly, you also have to make consistent behavior changes. Consistency will pay off for you BIG TIME with lifetime results.

Notice I didn’t say perfection. I said consistency. You need to consistently work on this stuff (”stuff” being eating well most of the time,and sticking to some sort of exercise routine). I’m not a big fan of quick weight loss schemes, as they usually have you eating things or doing things that are hard to maintain over time (think: The Biggest Loser). However if you can consistently work towards better eating habits and exercising regularly instead of trying the next hair brained scheme to lose 25 pounds in 15 days, you’re going to have long lasting results. I believe consistency wins over “all or nothing” types of behaviors every time.

I use this theme of “consistency” to drive home the concept of a fitness lifestyle. It’s the choices that you make MOST OF THE TIME that are dictating how you look right now as you read this. If you’re not where you want to be physically right now, it’s due to consistently making poor choices with regard to your health and weight.

So, I ask you now, what can you begin to do consistently over the next few weeks to bring yourself to a higher level of fitness, or a lower level of body fat?? I’d love you to leave a comment so other boomers can read what their peers are going to do to take their fitness to the next level.

Committed to your success,

Becky

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It’s a well known fact that chronic dieting can slow down your metabolism over time (by “dieting” I mean significantly decreasing daily calorie consumption). A lesser known result of chronic dieting (and potentially deadly in it’s worst form) is weakening of your bones. Just what a “boomer” in mid-life doesn’t need!

According to a study out of the University of Missouri, women who were put on a very low calorie diet for three months experienced a much higher rate of bone turnover (the rate at which bone is broken down and replaced). This bone turnover pattern persisted even when the dieting women went into a weight maintenance phase and increased their calorie consumption a bit.

“Rapid rates of bone remodeling, regardless of the balance of breakdown and formation, can increase bone fragility”, said Pam Hinton, associate professor of nutritional sciences in the MU College of Human Environmental Sciences.

This is not a good thing for any woman, but especially we boomer women. There aren’t many of us who are making a lot of new bone these days. We need to protect and hang on to what we have.

So what’s a boomer gal supposed to do if she’s trying to lose weight?
-Don’t severely restrict calories
-Plan on losing weight gradually
-Add resistance training to your workout regime
-Add some impact to your cardio workouts (see previous post for ideas)
-Get adequate calcium through food and/or supplements

We’ve known for a long while that crash dieting is bad for your metabolism. Now we have some proof it’s also detrimental for your bone health.

Fresh, whole foods eaten at regular intervals throughout the day combined with a good exercise routine that involves weight lifting and supplies a little impact is the best way for boomer gals to get lean and avoid osteoporosis.

Let’s hear it for strong boomer women!

To read more about Professor Hinton’s study, click here

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I’m excited to announce the my new book for YOU, the boomer woman who wants to be in shape and look great throughout mid-life, is almost ready to go! It’s chock full of cutting edge workout routines you can do at home or at the gym and step-by-step instructions on the right way to melt fat with your cardio routines (there are NO long, boring cardio routines in the whole book! Yeah!). It also has a nutrition chapter that teaches you a non-diet approach to getting and staying lean (I know you’re sick of diets and so am I), and a complete success journal to keep you focused and on track. There’s just one thing I need for the book…..

A TITLE!

That’s where YOU come in. I’m having a “Name Becky’s Book” contest! As a reward for coming up with the best name for the book, the winner will receive FREE products from my favorite nutrition company, Prograde Nutrition and a FREE copy of my book.

Here’s exactly what the winner will get:

• VGF25 for women- a top notch whole food multi-vitamin and mineral supplement
• One box of Prograde Cravers (the flavor of your choice)–the best tasting nutritious snack bar on the planet
• Longevity- Prograde’s new, cutting edge anti-oxidant supplement
• My digital e-book plus all the bonus items I’ll be offering with my book

This is over $160 worth of goodies!

So, get your creative juices flowing and send me your best title ideas for my book. Just post right here in the comment section. Feel free to post more than one title suggestion.

My team and I will consider all entries posted on or by Friday, January 16th and will announce the winner right here on Monday, January 19th.

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