I had the opportunity to try a newer neurotoxin similar to Botox called Jeuveau. This is my personal experience using Jeuveau and my results, which I loved. I recently turned 60 and I am always looking for ways to stay and look more youthful, and that's how I discovered Jeuveau. It temporarily relaxes the facial muscles that cause wrinkles. I had the pleasure of working with Premiere Wave Medical @premierewave and Dr. Justin Johnson and his amazing team. If you're in the Salt Lake area you will want to check them out.
My Sculptra PRP Experience
Somehow I turned 60 in December. I never thought I would be this old…but here I am. I feel 30 years younger until I look in the mirror and see my wrinkle. Being a personal trainer and competitor I have worked most of my life staying in shape, watching what I’m eating, and teaching others how to do the same. All my hard work has paid off, and I feel and Iook so much younger than I am. However, I hate the wrinkle and sagging skin on my face so I have been looking for ways to keep my youthfulness.
Before & After
In this journey, I was looking for an aesthetic practice and I discovered Premiere Wave Medical in Salt Lake City. I made an appointment with Dr. Justin Johnson to talk to him about my concerns, and he recommended Sculptra and PRP (Platelet-Rich-Plasma). Sculptra is a non-allergenic synthetic injectable that works deep within the dermis to help replace lost collagen. It helps build facial volume and fullness and decreased fine lines. As we age, collagen is lost, and loose skin begins to occur. Dr. Johnson also added PRP (Platelet-Rich-Plasma) to the Sculptra for added benefits. PRP is the patient’s own platelets derived from your own blood. It contains growth factors that stimulate collagen and healing in the skin. It helps create a more youthful appearance.
I’ve had two sessions done with Dr. Johnson and I’m loving the results. My skin looks so much more youthful and fuller, filling out those fine lines and sagging skin. I’m so happy. Dr. Johnson recommends two to three sessions.
This video is about my experience and how it made my skin look more youthful, with fewer wrinkles and fine lines. It filled out my hollowness within my face and my skin looks so much smoother. You can contact Dr. Justin Johnson at Premiere Wave Therapy in Salt Lake City, Utah for more information. https://premierewave.com
Disclaimer: I am not advocating Sculptra and PRP is for everyone. This is my experience only and I am expressing my experience and outcome so others can learn and make their own decision when it comes to these sort of treatments.
Head-To-Toe Health When Living with Diabetes
Diabetes is a common but often misunderstood, disease. There are two types of diabetes: type 1 -- where the pancreas cannot produce insulin -- is usually diagnosed in childhood. Type 2 develops later in life. With type 2 diabetes, the pancreas can produce insulin initially, but the body can’t respond to it effectively. Insulin is responsible for creating glucose in the bloodstream. Glucose is needed both for immediate energy use as well as the transfer of energy as storage in fat cells and muscles to be used later.
● According to 2014 statistics, 422 million people around the world have been diagnosed with a type of diabetes. That makes up 8.5 percent of the world’s population.
● Diabetes increases a person’s risk of experiencing heart disease, stroke, kidney disease, nerve damage and eye disease.
● Preventable type 2 diabetes is more common than type 1. The Centers for Disease Control and Prevention estimates 90 to 95 percent of diagnosed cases of diabetes are type 2.
● Diabetes can cause blindness, carpal tunnel syndrome, kidney failure, digestive problems, erectile dysfunction, and amputation of the lower limb.
● Diabetes is the seventh-leading cause of death in the United States.
Assemble Your Team
Image via Pexels
No matter who you are and what your health is like, you are your most important advocate when it comes to your health and well-being. However, it can be a big help to have a trustworthy team of physicians you can rely on to check up on your whole-body health. Beyond a primary doctor, those with diabetes should also have a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist.
Why a dentist, periodontist, and podiatrist? What a lot of people don’t know about diabetes is that oral and foot care are just as important as things such as hormone and blood sugar regulation. People with diabetes are more prone to gum disease, and one out of five cases of total tooth loss is linked to the disease. Those living with diabetes also must take certain precautions to protect their legs and feet such as wearing supportive footwear, performing low-impact exercises, and regularly seeing a podiatrist.
Adjust Your Diet
A healthy diet is crucial when it comes to living with diabetes. As the body is unable to regulate its blood sugar on its own, the patient must make sure what they consume won’t end up throwing them off homeostasis. A person with diabetes simply needs to eat the healthiest foods in moderate amounts and stick to regular mealtimes.
Some more things to consider regarding diet and diabetes:
● Limit the consumption of sugar and refined carbohydrates. Junk food including soda, candy, and packaged processed snacks should all be avoided.
● While artificial sweeteners won’t spike your blood sugar, they can still affect it and may even have a negative impact on your body’s insulin response.
● Eat a diet full of whole grains, fresh produce, lean proteins, and foods containing plenty of healthy fats such as flaxseed, avocados, and grass-fed beef.
● Look for healthier ways to prepare old favorites. For example, you can use an air fryer instead of a deep fryer. This device allows you to cook dishes with a fried-food taste without all the extra oil and calories.
● Cut alcohol out entirely. Alcohol wreaks havoc on your blood sugar, puts undue stress on your pancreas and increases your chances of developing health complications you are already at risk of developing due to diabetes. Alcohol also interacts with most diabetes medications.
● The best foods for diabetics are whole foods, mainly fruits and vegetables. Superfoods including steel-cut oats, broccoli, blueberries, fish, spinach, walnuts, quinoa and, yes, dark chocolate are highly encouraged.
● Lastly, spend some time researching mindful eating. This encourages you to pay more attention to what you’re eating, your cravings, and physical cues from your body that it’s time to push the plate away.
Keep in mind that it often takes dedication to make significant changes to your diet. As Zenbusiness.com points out, you can turn something into a habit by sticking with it every day for 30 days. So, if you feel like you’re struggling at the beginning, stick with it — this could become a healthy new habit in no time.
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Diabetes affects millions of people around the world. The two most powerful weapons in a diabetic’s arsenal are a competent health care team and a wholesome diet. Beyond a general physician, a person with diabetes needs a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist. Their diet should consist of mostly whole foods and regular mealtimes while avoiding processed carbohydrates and alcohol.
By Sheila Olson
Ways to De-Stess Naturally
Stress! Why do we seem to have so much of it? And why is it so hard to eliminate? This is an issue I help so many of my clients with. Especially the women who work full time, have kids to take care of, are trying to serve the community, take care of the home and prepare all the meals. It’s just simply too much!
The truth is we cannot do it all!
Until we change our lifestyle and acknowledge how detrimental all this stress is on the body, it will continue to us break down, causing sickness and long term health risks.
Take a look at the effects stress has on your body and some way you can holistically treat that stress. Make a commitment to try a few of these strategies.
Holistic Happiness: Ways To De-Stress Naturally provided by The Flower Apothecary
Taking Care of You: Your Self Care Guide
Self-care is always on the top of my list since if we don't take care of ourselves everything around us seems to fall apart. I've had to learn this the hard way, so now it's my passion to bring knowledge to my clients and friends as to why it's so important.
Here's are some ideas you can incorporate into your life to help fill you up so you can give back without sacrificing your health.
Enjoy!
Self-Care guide created by Tyler's Beauty & Spa Academy a nail tech school
GIVING THE GIFT OF HEALTH
I love giving during the holidays but I like to support my clients in their goals by giving them things to support the lifestyle they have worked so hard for. Instead of the cookies, chocolates, or other treats take a closer look at some other ideas to support your family and friends to be healthy and fit also. I promise they will truly appreciate you thinking about their Massage:
It’s not considered just an indulgent to get massages anymore. It’s about taking care of yourself and giving your body what it needs to relax or work out those tight muscles. This is a perfect gift for someone who is over-stressed.
Workout Clothes or shoes:
Everyone that workouts at a gym or does outdoor sports need the proper clothing. This is a perfect gift to support someones fitness regimen.
Workout Equipment:
If you know someone that likes to workout at home or isn’t comfortable going to the gym workout equipment is perfect to support their goals. Think exercise balls, hand held weights, bands or yoga mats with a yoga video.
Gym Membership:
Has your loved one always wanted a gym membership. The gym is the perfect place for support, classes, expert advice and learning about nutrition and fitness.
Personal Trainer:
Do you know someone that wants to learn how to weight train to change body composition but doesn’t know where to start. Hiring them a personal trainer to get them started by showing them proper form and techniques would be perfect. Individualized instruction will give them the confidence they need to do it on their own.
Healthy Food Basket:
Giving a basket filled with fresh, delicious fruits is a blessing to so many this season who are tired of being tempted with all the sugary treats. I hope you enjoy and have a happy, healthy holiday!
CLIENT OF THE MONTH - MARYAM
I am so proud of this amazing women Maryam! She committed to train with me twice a week, and learn new strategies for cardio and nutrition. In a short three months Maryam lost 17 pounds, 14 inches overall and 7.2% body fat.
When someone is ready to make the commitment to change their health for the better it makes the journey so much easier and a lot more fun.
Ever since I was in high school, I’ve never really had much motivation to work out. I’ve never been very physically fit, but luckily I was able to get by with an average metabolism and an average build. Then after I realized that I was the heaviest I’ve ever been, I decided to join a gym and try and stay in shape. For two years, I worked out by myself and I barely lost a pound, doing just cardio and barely able to curl 5lb dumbbells (no exaggeration!).
Then I found Sandy. Sandy singlehandedly helped me lose over 7% body fat, over 15lbs, getting me to the lowest weight I’d been since I was 16. She helped me with the knowledge of how I should feed my body, and showed me the right way to lift weights.
The amount of muscle I’ve gained since starting with Sandy still amazes me to this day, and as a full time student with a full time job (and a full time social life), I never would have gotten there without her structure, accountability and guidance. It’s not just a workout with Sandy, it’s a lifestyle; and I’m forever grateful that I found a trainer, and more importantly a close friendship, that will last a lifetime. Thanks Sandy and I can’t wait to step on the stage one day soon representing you!!
Why Exercise For Women Over 40 Is Important
Exercise for women over 40 is the BEST thing you can do to stay healthier and live longer.
The goal is to exercise 3 – 5 days a week to get the all the benefits like, circulation, muscle tone, and strength.
Plus no need to leave you home, all these exercises below can be done at home.
The Best Exercises For Women Over 40
1. Low-Impact Cardio
If you have a stationary bike at home, that would be a great workout to do as you watch your favorite tv show.
No bike? No problem, you can walk in place, lifting your knees as high as you can and moving your arms.
2. Yoga
Yoga is a great exercise for women over 40 because there are moves that apply to beginners all the way up to advanced.
Yoga helps by gentle stretching your muscle and ligaments which will helps you maintain form, and strengthen your core.
3. Strength Training
All you need a is a few dumbbells that you can use at home to get the benefits of strength training.
Focus on toning and building your strength by using lighter weight to target your most used muscles.
Arms, shoulders, legs, back.
4. Lunges
Lunges are super easy to do, you can do them with or without holding weights. They target your thighs, hamstrings and your booty.
5. Squats
Squats are another great exercise for women over 40. Like lunges, they can be done with or without weights.
Squats target your core, your abs, your back, your legs and booty.
Squats are a great exercise to help with balance.
When it comes to exercise for women over 40, the goal is to get moving.
Focus on stretching, strengthening your core, abs and lower back, your arms, and legs.
The exercises I shared can all be done at home, in under 30 minutes a day that will have you feeling healthier and stronger.
Understanding Calories - Your Complete Guide - Infographic
Understanding calories - Do you really know what calories are and how they work in your body?
Today I want to share a great infographic by Greatist.com that explains calories in a simple and visual way.
Sections Covered:
Calories measure food energy.
Not all calories are created equal.
How to determine your daily calorie intake.
What about losing and gaining weight.
Stay on track.
Calorie Fast Facts:
Calories are essential for human health, the trick is consuming the right amount.
People require different amounts of energy each day, depending on age, sex, size, and activity levels.
Sadly, we in the United States consume more than 11 percent of their daily calories from fast food.
Foods high in energy but low in nutritional value provide empty calories.
If you are training an want to lose OR gain weight (muscle) you will need to know how calories work and how they effct YOUR body.
Understanding Calories Infographic
credit: Greatist
How Being Mindful Will Get You a Better Workout
When you hit the gym, does your mind run a mile a minute, while your body struggles to keep up? If you find yourself distracted while working out – constantly checking the clock or running through your to-do list – then you could benefit from a little mindfulness.
Not only will it help you calm that overactive chatter in your head, being mindful can also help you get a better workout.
Mindfulness simply means becoming more aware of the present moment. Being mindful during your workout helps you stay connected to your strength as you move through each exercise. And when you lose focus, your workouts just aren’t as effective.
Here are some ways being mindful will get you a better workout and better results.
• Mindfulness boosts your mind-body connection. I’m sure you’ve heard this popular term several times. But do you really know how to use your mind-body connection related to your fitness goals?
This is how it works, go within and focus on contracting the specific muscle your working on during the muscle-shortening phase of the exercise. The more focus and tension you can put on that muscle the stronger you will become and the faster your results.
• Mindfulness gets you better results. When it comes to training (and especially strength training), your overall form is extremely important! Being mindful during your workout improves the quality of your movement and exercise technique. This means less injury and better quality workouts for better results.
• Mindfulness leaves you feeling satisfied. If you focus more on your workout, moment by moment, you’ll have a sense of pride and accomplishment when you’re done. You’ll end your session feeling satisfied and knowing you truly did your best – now that’s a good feeling!
Tips on Training with More Mindfulness
Sounds great, right? But how do you actually put mindfulness to work for you? Here are a few tips to get you started.
• Highlight a purpose for each training session. While you may have a big “why” that’s driving you and keeping you motivated, you also need to enter each workout with an immediate purpose that you can focus on.
For example, you might decide to concentrate on working your lower body for today’s strength training session. Or you might set a goal for a certain number of calories you want to burn during a cardio workout. Make your purpose achievable and measurable – and then, focus!
• Don’t rush it. Your time in the gym is just that – YOURS! Take your time once you start your workout and don’t rush through the movements. Focus on your form, particularly in strength training exercises. The goal isn’t to get in and get out – the goal is to make your time count!
• Breathe. Sounds easy, right? If you find yourself rushing or your mind wandering to a long list of “to do” items you need to tackle, bring yourself back to the moment by taking a deep breath. Remember, this is your time to exercise – everything else can wait.
So, when you feel the need to pop in earbuds and zone out on the treadmill, consider a change of course. Try working out without any distractions and stay mindful during your next workout.
Pay particular attention to what your body is doing and how it feels.
Changing how you exercise can make your time at the gym more enjoyable and unbelievably satisfying!
How To Get Motivated To Exercise
With summer around the corner, do you know how to get motivated to exercise and stay motivated?
Are you still on track with your New Year’s Resolutions to get healthy and fit?
But as spring rolls around and the newness wears off on your resolutions, you might start losing your motivation to hit the gym?
Hey, it happens to the best of us.
But now is the time to take back control and refresh those resolutions so that you can be successful in your fitness journey.
Here are my tips to stay motivated from New Year’s Day to New Year’s Eve – and every day in between!
How To Get Motivated To Exercise
Strength in Numbers
After a long, exhausting day at the office, you may start thinking about skipping the gym – but if you have a workout partner that’s counting on you, you’re more likely to stay committed.
Accountability is everything when you’re trying to stick to positive, healthy changes in your life. If you want to crush your goals, find a workout partner or trainer to hold you accountable, or consider joining a group fitness class.
As a bonus, social time is great for your mental health, and time flies when you’re having fun with your friends!
Spice Things Up
Variety is the spice of life, and this applies to your workouts as well. It’s hard to get excited about the same old boring routine – so break out of your rut! Incorporate different machines and movements, as well as real-life activities like hiking or tennis.
Not comfortable enough in the gym to step outside your comfort zone? Then a personal trainer is a great way to go. After all, the magic happens as soon as you step outside your comfort zone and try something new.
Be a Goal-Digger
It’s hard to crush your goals if you don’t set them in the first place. Write down both short- and long-term goals and look at them often. You may even want to write them on sticky notes that you post in different places around your house, so you’ll see constant little reminders to stay on track.
And don’t forget the best part of setting goals: Celebrating when you cross them off your list!
Make Fitness Fun
Exercise doesn’t have to feel like “exercise.” It’s ok to have fun while getting your sweat on. If exercising is enjoyable, you’ll look forward to your workouts and stay committed. Do you like rock-climbing? Then take your workout outside and into the fresh air for a tough but fun climbing session.
Maybe you love the calming energy that yoga gives you. In that case, make the mat your go-to exercise when you’re feeling burned out.
Remember Your Why
I saved the best (and probably the most important) for last. Remember why you started your fitness journey. Whatever got you moving will help keep you motivated.
So, whether you’re trying to lose weight, add muscle, or just get a better overall bill of health, your “why” is your secret weapon when you need a little extra boost of motivation. If you have that fire within, you will keep going. If not, find your reason.
Could it be for your health, to be a good example for your children and family, to be the hottest and most fun grandma out there or maybe you want to rock your bikini at the beach. All you need to do is find your “why”!
Now that you know how to get motivated to exercise, stop reading and start doing!
Choose one (or more!) of these tips and put it into action. Before you know it, you’ll find yourself at the end of the year looking back at all you’ve accomplished.
Primary Factors To Building Muscle For Women
Today I want to share the primary factors to building muscle for women.
No matter your goals or ideal body type, all women can benefit from building muscle. Lean muscle helps you function in daily life and decreases your chances of osteoporosis – not to mention the toned, fit look you get from adding a little muscle.
And building muscle through strength training can also have a huge positive impact on your psychological health as well.
There are lots of factors that affect a woman’s ability to build muscle. Some you can control, and some you can’t. If you want to achieve a more toned look, then it’s important to what to expect out of your body and what you can focus on changing.
Factors To Building Muscle For Women
Factors You Can’t Control
• Your Gender
Let’s get the obvious out of the way – does gender affect your ability to build muscle? The short answer is yes. Men and women have the same quality of muscle tissue, but men typically have more of that muscle tissue (thanks to testosterone).
• Your Age
When building muscle for women, your age will effect your results, which of course, we have no control over. If you were an athlete in high school and college, you have an advantage because muscle gain is most rapid in our early years.
Once you cross the threshold into your 20s, your ability to build muscle slows down.
• Your Genetics
This is a big one! Genetics play a huge role in your body type – from size to strength to appearance.
First, let’s look at muscle fibers. There are two basic types of muscle fibers: slow twitch and fast twitch.
Weightlifting and other explosive exercises focus on fast twitch fibers.
You may inherit a higher percentage of one type of muscle fiber over the other, and those with a higher percentage of fast twitch muscle fibers have an advantage when it comes to building muscle.
Another genetic factor is the length of your limbs and muscles. You may have noticed that many elite Olympic weightlifters are relatively short and stocky.
There’s a reason for this: People with shorter limbs tend to lift more weight because they have better leverage.
Similarly, the length of your muscles also impacts how effectively you develop size and strength. In this case, people with longer muscles have an advantage.
Factors You Can Control
• Your Training
When it comes to building muscle for women, the type of training you choose plays a HUGE role in your overall muscular development. This isn’t the time for long cardio sessions – instead, focus your energy into strength training.
Practice good lifting technique as well, so you target the right muscles in the right ways.
If you hit a plateau with your weight training (or just get plain bored), switch things up. This serves up a new challenge for your muscles to adapt to, leading to more strength and size.
Don’t forget about recovery. Rest days are essential for your body to recover and rebuild muscle, so pencil in at least 1-2 days of complete rest each week.
• Your Diet
While I could talk endlessly about the importance of diet in your body composition, in this article, I’m focusing primarily on protein – the building block of muscle.
Make sure to include a lean protein source in every meal and add extra protein in your meals immediately around training to repair and regrow your muscle fibers.
Becoming A Stronger Woman
Now that you understand the factors of building muscle for women, you can ignore the ones that are completely out of your control, and focus your attention and focus onw aht you CAN cotrol when trying to tone and build muscle.
But why should you focus on building muscle in the first place?
Weightlifting is hard work, but it’s worth it. As I mentioned at the start of this article, building muscle boasts a lot of health benefits – but it also has a big positive effect on your mental health.
Sculpting a toned, fit body improves your overall well-being, self-esteem, and self-worth.
If you love the way you look in that little black dress, then you’ll instantly get a boost of confidence that shines through in so many areas of your life.
If you’re ready to start your journey to a stronger you, keep in mind that this is YOUR journey. Don’t compare yourself to others.
Instead, focus on accepting your body as it is each and every day, while knowing that you’re working toward big changes.
You should also celebrate the small victories.
Did you notice a subtle change in your arm definition this morning? That’s amazing! Were you able to hit more reps during your workout?
High five! Notice and appreciate all the improvements you’re making along the way.
Now that you know the factors you can and can not control when it comes to building muscle for women, you need to get your diet to match your training to better help those muscles grow and show.
I’ll help you incorporate diet and weightlifting into your routine, so you can become a more confident, sexier version of you.
Become a stronger woman, both inside and out, as you get in shape and love the way you look!
Arm Toning Exercises - Your Guide to Sexier, Toned Arms
Today I want to share my arm toning exercises that will get your the sexy, strong arms we all love. (see video below)
When you see a picture of yourself, do your eyes go right to your arms?
Whether in pictures or in person, “bat wings” are hard to hide, especially if you want to rock a sleeveless top for a fun night out. We all want sexy, toned arms, and this guide will help you get your arms ready for their close up.
Start by sculpting sexier arms in the gym.
If you want killer arms that look great in sleeveless tops, then focus on strength training exercises that develop your muscles and give your arms definition and tone.
While cardio will help you torch serious calories, strength training helps you burn calories even while sitting on the couch and watching Netflix.
Strength training is an absolute MUST if you want to get toned.
The main arm toning exercises you’ll want to focus on are moves that target your biceps and triceps.
Bicep curls and tricep extensions are my go-to exercises, and there are lots of ways to perform these two exercises, depending on what machines or weights you have available.
Remember to move through a full range of motion – squeeze at the top and then go slow on your negatives. This gives you more bang for your buck in these exercises.
Watch My Favorite Arm Toning Exercises.
If you can’t make it to the gym, try bodyweight exercises right in the comfort of your home – or even on the go! Pushups and tricep dips (using a chair) are excellent bodyweight exercises that really make your arm muscles pop. And they don’t’ require any special equipment.
But don’t forget that muscles are born in the kitchen.
There’s just no way around it – your diet is a huge factor in changing your physique. Muscles give you that fabulous toned look, but it’s hard to achieve tone and definition if you have excess body fat. And if you store a lot of fat in your arms (like many women do), that extra fat hides the muscles you’re working so hard for in the gym.
This means you may need to lose some weight first if you want to achieve better results from your arm toning exercises.
Unfortunately, you can’t spot-reduce fat.
So, your goal should be general weight loss. A slimmer body overall can noticeably change the appearance (or disappearance!) of flabby arms.
For muscular definition, make sure you’re eating plenty of protein and focusing on whole foods to get in healthy calories rather than empty ones.
Simply put, if you combine the arm toning exercises I shared with a healthy diet, you’ll have sexier, toned arms in no time.
The countdown to summer is on – and your arms are going to be ready for some fun in the sun!
5 Benefits To Combining Yoga and Strength Training
Have you ever thought about combining yoga and strength training?
While you may be hitting the gym regularly to strengthen and tone your body, you should really think about adding yoga to your fitness plan.
It’s been around forever and for good reason. Yoga boasts a ton of very real, very powerful benefits for both your body and mind.
Let’s break down all the benefits of hitting the mat and incorporating yoga into your strength training.
BENEFITS TO YOGA AND STRENGTH TRAINING
Mobility
With regular yoga practice, you can increase your range of motion. How does this help you in strength training? Better mobility opens your hips, allowing you to sit deeper in your squats. If you’re working on overhead work, such as pull-ups, better shoulder flexibility will make your training much easier.
Plus, suppleness and mobility make you less prone to injury. If you have tight hips or shoulders, try a few basic poses, such as Down Dog, Warrior, or Pigeon.
Recovery
One good way to combining yoga and strength training, is to use yoga after a particularly tough training session to loosen tight, sore muscles. All that stretchy goodness speeds up your recovery and reduces soreness.
Making yoga a regular part of your routine will keep you fresh and ready to hit your next strength session, and you’re less likely to get injured than if you train with hard, tight muscles.
For optimal recovery, stick to gentle yoga poses that focus on stretching. Also, transition slowly between poses, while listening to your body about what feels good.
Strength
Strength training isn’t the only way to build and train those muscles – yoga incorporates some strength elements as well. Once you get into the more advanced yoga poses, you’ll be engaging a variety of muscles and challenging them in new ways.
Why does yoga and strength training go so well together?
Yoga strengthens your muscles through extended poses, it also strengthens your joints. And as a bonus, moving slowly and holding poses for an extended time builds endurance as well.
Relaxation
Namaste your way to less stress with yoga – it’s the perfect way to create balance in your life with its combination of control and relaxation. Hit the mat regularly to for a reset and release the tension and stress from everyday life.
And remember, with less stress, comes less cortisol (that pesky, fat-inducing hormone that can wreak havoc on our bodies).
To get the most relaxation our of your time on the mat, end each session with the indulgent Corpse Pose – lie on your back, relax, close your eyes, and breathe deeply.
Focus
Mental focus is undeniably important in many aspects of life – including when you hit the gym. Deep concentration and focus bring an awareness of your body and its mechanics as you power through your reps.
Likewise, balanced breathing goes a long way when you’re working on either conditioning or heavy lifting. It calms your mind and keeps you focused on the task at hand.
Yoga can help you conquer both breathing and focus, as these are foundational components of the practice.
Now, that your convinced of all the awesome benefits to combining yoga and strength training, it’s time to roll out your mat and start enjoying all that yoga goodness!
6 Ways Senior Women Can Start Taking Control Of Their Health
Guest post by Jason Lewis from strongwell.org
I want to share 6 ways senior women can easily find ways to stay healthy. The changes that we often associate with old age, such as reduced mobility, fragility, or cognitive ability, are often the result of lifestyle factors rather than the passage of time.
This means your quality of life is within your hands and that you can take back control of your well-being at any time.
6 Ways Senior Women Can Get Healthier
1. Get Moving (Any Way You Can)
Seniors should aim for 150 minutes of moderate-intensity endurance exercise every week. Of course, for women who have been sedentary for many years, the idea of a full-on cardio session can be intimidating.
This is why you should take it slow; start by taking a brisk walk every day and build up from there. Or, if your joints are giving you a hard time, try swimming instead. Any movement is a step in the right direction.
2. Strength Training
Senior women tend to believe that weight training is not for them, but they could not be more wrong. Strength training has many great advantages for senior women, including preventing the deterioration of muscle mass and protecting the bones.
As long as you do it safely, under the guidance of an expert, there is no risk of injury — in fact, it can actually prevent injuries by making you feel more strong and stable.
3. Eat Right
In many ways, the nutritional needs of women over 60 are not very different from the rest of the population. However, many women struggle in specific areas. Some have trouble keeping on weight, others losing it.
Some should focus on getting more calcium for their bones, while others need more potassium to lower blood pressure.
If you do need to lose weight, do not engage in any dramatic diets. You need to feed your body the foods it needs, especially if you are exercising regularly. These foods include calorie-rich things like healthy fats and wholegrain carbs.
That said, if you like the prescribed nature of a specific diet, try one of these healthy senior-friendly diets.
4. Use Technology to Stay Safe
Assistive technology has come a long way, and life-changing innovations continue to be released onto the market every day. Today’s tech for senior women is sleek and unobtrusive, allowing you to stay safe and prevent injury in a variety of ways.
If you have mobility problems, for instance, you should look into getting an easy-to-use medical alert system.
5. Take Energy-Boosting Supplements
If you are feeling too tired to exercise, you could consider buying supplements that naturally boost energy. The best way to find one that will work for you is to take your time thinking about how and when you want to take them — a smoothie in the morning, a pill in the evening, a quick shot before workouts?
Also, check with your doctor before taking any new supplements.
6. Set a Nighttime Ritual
Regular sleep is essential to good body function, but seniors tend to have more difficulty falling asleep.
One way to combat this is to create a consistent nighttime ritual that relaxes your mind and body. Soothing sounds, essential oils, hot baths, nightly reading — whatever works for you is good.
The main thing is to keep it regular and get seven to nine hours every night.
If this doesn’t work, you might have a more serious sleep disorder. Speak to your doctor about your symptoms, and they will be able to recommend a course of treatment.
What I can tell all senior woman is, just because you’re over 60, it doesn’t mean you can’t make significant changes to your lifestyle. It’s never too late to get fitter and healthier, and doing so is not as difficult as you might expect.
Just remember to stay safe, consult your doctor, and rely on the expertise of professionals where possible.
Believe us, you can do it.
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For easy-to-understand information about Medicare, including what’s covered and how to enroll, visit here: https://www.medicareadvantageplans.org/what-is-medicare/
5 WAYS A PERSONAL TRAINER CAN HELP YOU SUCCEED
You’ve tried over and over to maintain a healthy lifestyle. You want to stay strong and active, keep up and play with your grandchildren or take your fitness to the next level. Your dream keeps getting farther away as you get older. Stop the internal fight by teaming up with a personal trainer who can support and teach you the tools you need to succeed. Here are 5 ways a personal trainer can help:
1. Accountability – It tough changing your day to day rituals. We get used to doing the same things day in and day out and it tough figuring out how to fit in workouts, food planning, and life balance. This is why a program with accountability helps. Checking in with your trainer for regular measurement, body fat and pictures is usually enough to keep you on track and motivated to keep going and skip that pizza or dessert.
2. Debunking all those old myths about nutrition – It’s tough to keep up on all the new information out there about nutrition. What works and what doesn’t work. Why low fat, low carb diets do’t work. Why limiting your calories can actually create chaos with your hormones and metabolism.
3. Gives you confidents and knowledge to exercise property – Learning how to properly weigh-train can be intimating, especially for beginners. A personal trainer will teach proper progression to insure there are no injuries, while building strength and function within the kinetic chain. Have you been training for a while but you’ve plateaued? Learning new exercises and combinations can give you more effective results and take you to that next fitness level you’ve been working so hard to reach.
4. Teaches proper nutrition for life not a quick fix – Are you always wondering what proper mix of micronutrients will help your transformation. What to eat and how much? What might work for someone might not work for the next person, we are all unique individuals. Throughout your program a personal training can dial in what works for you, so you are successful for life.
5. Teaches life changes that stick – How many times have you tried to incorporate more healthy habits into your life? Then a week later your not doing it at all? Having that accountability with someone who teaches life changing sustainable habits through small daily steps is essential.
It’s a team effort to move past life changing fears and uncertainty to one of desire, excitement and change. Make your life feel significant, valuable and happy!
Holiday Workout Ideas for Women on the Go
‘Tis the season to feel frazzled! With the holidays come the stress and chaos of the season. And if you’re planning to hit the road to see family this year, you may wonder how you’ll ever be able to squeeze in a workout.
Whether you’re in a hotel room or stuck in bunkbeds at your mother-in-law’s house, I’ve got you covered. Check out these travel-friendly workout ideas that you can do anywhere.
Bodyweight Exercises
Skip the workout equipment and get back to basics with these bodyweight exercises that are perfect for on-the-go resistance training.
· Upper Body and Core
You’re probably already familiar with both push-ups and side planks, so why not combine these two movements to pack a one-two punch for your upper body and core.
Simply do a push-up, then rotate onto your side and reach your arm up for a side plank. Back down into a push-up position and repeat. Modify as necessary. Do 3 sets of 8 to 10 reps on each side.
· Legs and Booty
It’s all about the squats when you’re trying to get a mega bang for your buck. This one bodyweight exercise hits several major muscle groups and can be done anywhere.
If you have enough space, lunges can also be a great option, and they boast a big lower-body impact as well.
For both of these exercises, do 3 sets of 12 to 15 reps (per leg for lunges).
· Cardio
You don’t have to be outside or in a gym to get in your cardio. If you’re stuck in a bedroom or hotel room, do intervals of jumping jacks, burpees, or mountain climbers to get your heart racing.
You can also combine any of the upper body, lower body, and core exercises I mentioned earlier into a HIIT type session to get both strength and cardio done in one workout.
· Yoga
If stress from holiday travel is bumming you out, namaste your way through it with yoga. There are plenty of quick and easy yoga sessions that you can stream anywhere to help you stretch, strengthen, and tone.
Get Active Outside
If you’re sick of being stuck in the house during your travels, bundle up and get outside. Taking full advantage of the outdoors is a great way to stay active.
Are you traveling to a snowy winter wonderland? Hit the slopes or visit an ice rink for some ice skating. Not your cup of tea? Go sledding! Believe me, lugging a sled up a hill will have your quads on fire (bonus points if you load your sled with kiddos first).
Final Thoughts
Don’t get put on the naughty list – commit to staying active even when you’re on-the-go this holiday season. Plus, squeezing in a few training sessions now will make jumping back into your fitness routine a breeze once the holidays are over.
Need more ideas on how to stay fit through the holiday season and beyond? I’d love to help you start the new year off stronger and sexier than ever! Let’s chat.
5 Top Tips to Avoid Holiday Weight Gain
Oh, the weather outside will soon be frightful, and those holiday cookies look so delightful… but don’t give in to those tasty temptations this holiday season! You don’t want to enter the New Year with a few extra turkeys around your waistline, right? That’s why I’ve put together my top 5 tips to help you avoid holiday weight gain this winter.
1. Be true to yourself.
Don’t just believe in Santa this holiday season – believe in yourself! Ok, maybe that’s a little cheesy, but you should absolutely believe that you deserve to feel good (and look good, too!).
Know your own importance and make a commitment to yourself. After all, you’ll never know what you’re capable of until you trust yourself enough to go all in. So truly commit for the holiday season, and then don’t let anything get in the way of your exercise regimen.
2. Avoid indulging the whole season.
Photo by picjumbo.com from Pexels
It seems like the holiday season starts earlier every year. We haven’t even put away our Halloween decorations and already pumpkin spice everything is out on the store shelves!
But that doesn’t mean your holiday indulgences should start early, too. Don’t start the food festivities now, or you’ll add extra pounds before the real holidays even arrive. Save your planned free meal and dessert for a big holiday party or dinner.
3. Don’t skip meals.
Every now and then, a holiday treat will be too tempting to resist – but don’t try to “make up” for those little indulgences by skipping meals. This can negatively affect your metabolism and even cause you to gain weight. Yes, gain weight!
Plus, you’re much more likely to make bad food choices and overeat if you’re starving.
4. Get your rest to avoid crashes and cravings.
https://pixabay.com/en/relaxing-lounging-saturday-cozy-1979674/
Sleep is one of the best holiday gifts you can give yourself. If you’re not getting enough rest, you may find yourself hungrier than normal during the day, which can easily lead to mindless snacking on those holiday treats.
And nobody wants to hit the gym if they’re feeling too tired either. So prioritize your sleep to see better results from both your diet and your exercise.
5. Stay focused and write down your vision.
Do you have your eye on a sexy black dress for a New Year’s Eve party? Write down your vision of what you want to achieve by the start of the new year. This will help you remember that you’ve got goals so you can stay focused.
Photo by Chase Clark on Unsplash
Follow these easy tips, and you’ll start off 2019 with confidence! If you need a little extra motivation this holiday season, I’d love to chat with you about how I can help you reach your goals and get a jumpstart on a healthy new year.
Build Lower Back Strength with Bosu Supermans
Looking to shake up your workout? Incorporating BOSU ball exercises can add some spice to your routine, while still giving you awesome body-sculpting benefits.
There are SO many ways you can add a BOSU ball to your training, all depending on your needs and the areas you want to target. Plus, there are different variations for every fitness level.
And as a bonus – you’re getting an ab workout, too! A BOSU ball incorporates balance and stability into every exercise so you are constantly tightening and strengthening your core.
Strengthening Your Lower Back
Your back is your foundation and gaining strength in your lower back can help support your entire spine. If you spend a lot of time sitting, the muscles in your lower back may be getting lazy, and you may even be experiencing some back pain.
So let’s work on strengthening that foundation!
A great way to increase strength in your lower to mid back is to add BOSU Superman’s into your workout routine. This exercise really targets those lower back muscles, while also working your glutes, hamstrings, and even shoulders.
The Exercise: BOSU Superman
1. Get on the ball.
Place your BOSU ball on the ground, round side up. Lay face down with your tummy on the BOSU ball. Toes and forearms should be resting on the floor.
2. Engage your core.
Pull your bellybutton in toward your spine, squeezing those abs and engaging your core.
3. Superman!
Lift arms and toes off the floor while maintaining your balance. Squeeze your glutes to keep legs up. Now hold for a count of two feeling a squeeze in your lower back, lower arms and legs without touching the ground and lift again. This is not a big movement. Only go up enough to where you feel the lower back muscles engage. Do 2 to 3 sets for 15 – 20 reps.
TIP: Don’t let your shoulders creep up to your ears – pull your shoulder blades back and together. And don’t forget to engage your core and breathe.
The Variation: BOSU Hyperextension
If you can’t hold your balance during the BOSU Superman, try this variation – the BOSU Hyperextension. This exercise still emphasizes your lower back muscles, but you’ll get some added stability by keeping your toes on the ground.
To perform this exercise, you’ll get on the ball in the same position as the Superman, with feet placed about shoulder width apart. Your arms can be crossed over your chest or placed behind your head.
Then, lift your chest off the ball to hyperextend the lower back. Hold for a count of two and repeat. Remember this is not a big movement. Only come up enough to get a squeeze in the lower back. Toes are staying firmly on the ground throughout this move. Do 2 to 3 sets for 15 – 20 reps.
Remember, always keep your abs tight and breathe.
6 Steps to being Healthy in an Unhealthy World
It’s hard enough sticking to a healthy lifestyle with the everyday temptations -- convenient fast food on every corner, girl’s night out featuring sugary margaritas, and supermarket shelves stocked with chips and sodas galore.
Top that with pressure from friends and loved ones and it just gets a whole lot tougher to stick with the healthy habits you’ve worked so hard to create.
You know what I mean. Friends out to lunch begging, “Oh come on, just one!” or fellow co-workers always trying to convince you to take part in the office goodies that are constantly a part of the office environment.
So, how do we combat temptations, stand up for our healthy choices, and encourage our friends and family to respect our healthy lifestyles? Simply put, how do we remain healthy in an unhealthy world?
1. Know Your Stuff
No one’s going to believe in you if you don’t believe in yourself. The conviction in your choices has to be strong enough to withstand judgement from outsiders. But it’s easier said than done.
The best thing you can do is educate yourself on why you’re doing what you’re doing. That way, instead of a defensive response to your bestie urging you to try some of her nachos, you can educate them instead as to why you’re skipping them.
It’s important that as women, we’re encouraging each other to be our best selves. Having an educational conversation with the people around you will be a win-win. But that means you have to know your stuff and be firm in your convictions.
Try explaining how much better you started feeling when you removed greasy food from your diet. Or how you’re working really hard to lose 15 pounds by Christmas and know the nachos won’t help. You’ll feel more confident when you’re educated and it’ll become easier to stand up for yourself in a way that feels good.
But hey -- if you’re that friend pressuring someone to eat food that you know they’re working really hard to avoid… well let’s just say, don’t be that friend.
2. Communicate Openly with Friends and Loved Ones
It’s easy to be overwhelmed when you feel like you’re the only one in your circle who’s even attempting to live a healthy life. Your kids have pizza every other day, your husband seems unable to live without dessert, and nearly every photo on social media includes a friend of yours holding a Mai tai. Great.
The first step is to ask your loved ones for support. Tell them you want to make healthier choices, so you feel better with more energy. Maybe you’re concerned about aging and staying healthy as you age, living a long life free of disease. The key is to communicate. Your family can’t read your mind!
Make it really obvious that you’re changing your old habits for new, healthier ones. Whether that’s posting your gym routine to Instagram or filling the pantry with almonds instead of Oreos, it should be really clear to the people around you that this is important.
3. Get Others Involved
You don’t have to do it alone! Include your family and friends in your healthy habits and urge them to get involved.
Decide on healthy recipes with your family and make an effort to cook together. Start a fun fitness challenge with your coworkers. Go to the gym with your friends instead of going out for drinks.
When you encourage others to join you on your health journey, they will benefit, and appreciate your support. We can all learn together. We as women need to education and support other women and our children why it’s important to lead healthy lives.
4. Find a Likeminded Community
Once you start living a healthy lifestyle, the community will naturally follow. You just have to get out there.
For instance, once a week, you can trade your solo gym workout for a group exercise class and meet some new people. Spend time at the local juice bar. Chat with the farmers at the fresh food market. Nurturing this new community will only strengthen your bond with eating better, healthier foods and taking care of your body.
There’s a whole online community of likeminded health-conscious people, too – which you probably already know since you’re here. Connect on social media with other individuals who want to learn about implementing a healthy lifestyle.
5. Lead by Example
Sometimes, you’re not going to have the support you need from friends or loved one. But that’s ok. In this case, you need to lead the pack.
For your kids’ bake sale, bring protein packed oat clusters instead of sugary treats. When you’re invited to dinner or a party politely ask what’s on the menu and ask if you can bring a veggie tray instead of fattening dips and desserts. And it never hurts to be proactive, if it’s a pizza party you might want to eat before you go and snack on the veggies (that you brought).
Leading by example will give you the self-assurance to stick with your healthy lifestyle no matter what anyone else has to say. There’s nothing better than inspiring others and to feel good about the choices you made after you leave the party.
6. Mindfulness - Slow It Down and Take a Breath
No one is perfect and you shouldn’t expect to be. Being healthy in an unhealthy world can take its toll since there are so many unhealthy choices constantly thrown our way.
Notice these moments of stress, stop, and take a 3 or 4 deep, cleansing breaths. You may even want to plan these “check-ins” into your schedule.
Practices checking in with yourself as you come to the end of your lunch break, on your way to pick up the kids from school, or before bed. Remind yourself to breathe and ask yourself how you’re doing. Acknowledge your efforts and be proud of yourself accomplishments.
It’ll be absolutely essential you have a plan to reset.
How do you manage being a healthy, strong woman in such an unhealthy world? How have you learned to cope with pressure from friends and family? Let me know your thoughts in the comments!
