Embed Size (px)
DESCRIPTION
In their late 40's early 50's or 60's many women experience game-changing rules that means suddenly their exercise and nutrition habits aren't working the way they once had. Maybe you've experienced it. You never had to think about what you ate and didn't have to make a real effort to exercise but you've always been fairly lean, up to now that is. Now you are putting on weight around the middle, feeling like you've got more fat or cellulite in your upper arms and thighs. Even now that you're paying attention and starting to exercise and eat better, whatever you try isn't working. You eat more frequently, less frequently, more protein, more plants, and still no change. What no one ever tells you in your 20's and 30's is that what you can get away with isn't necessarily setting you up for later in life. You're lucky to have a higher metabolism, active life chasing careers and kids and don't know it isn't really working. Skinny jeans at 35 though can mean fat pants at 55. There's a better wholistic solution and it's more than exercise or nutrition alone or even the two together. Seven strategies work together for you or against you. Their integration, not focus on one at a time in isolation make the difference in your success or struggle.
Citation preview
Welcome to the ….Webinar!
4Ever Fab & Fit After 50
Six Steps For Sexy, Sassy Second 50sDebra Atkinson, MS, CSCSwww.voiceforfitness.com
Of 6 AREAS…. EXERCISE NUTRITIONSLEEPSTRESSHORMONESREST & RECOVERYBonus..stay tuned!
Running The Show Running On Empty
Prescription…Therapy…
What women say before they begin working with me…
• “I’m eating right, exercising, it’s not working…”• “It’s like the rules have changed. What used to
always work doesn’t. Things I never had problems with, I do.”
• “Cellulite is showing up where it never did.”• “I can’t exercise like I want to…even if I knew
what that was at this point…I’m out of time”• “I was in the best shape … until I got hurt”
Make Your List…Check It Twice
EXERCISECardiovascularResistance
CoreMobility
Smarter Ex I wait at least an hour after rising before exercise I adjust my exercise plans if I’ve not slept well or am sleep
deprived I always perform a warm up that eases me into the main
exercise I will be doing I always perform cool down and stretches following exercise I take at least one full day off exercise a week, sometimes two I exercise with a plan and adjust based on energy, sleep or
stress levels and my heart-rate or exertion level. I regularly try new things that get me moving in different ways
Cardiovascular ExerciseI get a minimum of three to five cardio sessions
a weekOne of my cardio sessions includes intervals of
harder and easier workOne of my cardio sessions is long and slowOne of my cardio sessions is short a moderate-
to-hard challenging sessionOn days I don’t “exercise” I have a lot of lifestyle
activity
RESISTANCE Training ExerciseI strength train at least twice a weekI fatigue at 10 or fewer repetitions at least one
day of the week using heavy weightsI perform functional resistance exercises that vary
the plan of movement and mimic activities of living more closely at least once a week.
I perform quick movements and challenge agility, balance and reaction skills at least once a week
COREI perform core exercises most days of the
weekI focus primarily on stabilization exercisesI also include rotation, back extension, lateral
flexion and limited forward flexion in my exercises
I avoid crunches and sit-ups
MOBILITY ExerciseI stretch, practice yoga, or do Pilates most
days of the weekI focus on my hips, upper and lower back,
chest and shoulders eat time I stretchI hold stretches or poses for 15-30 seconds
minimum I perform static stretches after I am warmed
up or after my exercise session
DIETARY CHOICES I focus on eating a variety of high quality nutrient-dense foods I include three meals of 30gms protein each day I include snacks combining carbs, fat and protein so I am eating 3-4 hours I limit food and snacks high in simple sugars I limit processed food consumption I drink from 6-10 glasses of water a day depending on my needs I rarely exercise on an empty stomach, but fuel my exercise sessions thoughtfully I often consume protein before strength training (24gms) I consume a 1:3 or 4 (protein:carb) snack within 30 mins of exercise and or a
meal of 30gms protein within 90 minutes following I don’t “diet” I find food pleasurable and a social experience: I’ve made peace with it I take time to plan meals and snacks I love that I look forward to and give me
energy
DIETARY CHOICES I eat healthy fats daily I realize and practice eating that reflects ‘fat does not make
me fat’ I limit alcoholic drinks to 1-2 a day for men, 1 a day for
women or fewer I avoid drinking alcohol on empty before I’ve made
decisions about my meal I eat breakfast as one of my 3 x 30gms I focus on drinking water between meals and just drink to
eat comfortably at meals I leave two hours between my last meal and bedtime
SLEEPI PILLOW TALK: Mattress, Sheets, PajamasI have ideal TEMPERATURE: Yours, RoomI control any potential intrusive SOUNDI remove LIGHT and keep my room darkI remove or eliminate LED and SCREENSI have a sleep trigger ROUTINEI get 7-9 Hours of sleep at nightI Pass The Wake Naturally, Feel RESTED Test
STRESS I pay attention to environmental stressors and eliminate or
reduce them I regularly socialize, vent, and enjoy friendships I connect with family and friends at least once daily I have a sense of purpose about what I’m doing here I have a belly laugh every day I surround myself with beauty in art, color, nature, music, and
am exposed to it every day I know my stress triggers and try to reduce my exposure to them I choose healthy ways to relieve stress I know my stress signs and respond quickly with my 911
HORMONE HELL-OCortisol and AdrenalinInsulinEstrogen-Progesterone-TestosteroneDHEA-sGhrelinThyroidI am aware of my “majors” I’ve discussed with my Dr. and assessed levelsI understand the role they play in weight gain, loss or
successful maintenance
REST & RECOVERYI add my life work, physical work and play, and
emotional stress levels to determine my total allostatic load
I know the difference between fatigue and lethargy
I know what fully recharges my batteriesI plan rest and recovery rather than waiting
until I need it
WHOL/HOL-ISTIC Approach
I am working with allostatic load and goals in an integrated way
I live as if there’s no way to isolate mind-body-spirit any more
I don’t however, wait for the spirit to move me: motion drives emotion
I seek someone else’s insight when the little B____ inside my own head isn’t supportive or helping me get results
SCORE?
Number of Boxes You Checked?
Total Possible
87
Your Percentage?• Greatest Area For Improvement?• Actions You Can Take Toward That?• Will You?• Who Are You Going To Report To?
15 Minute (optional)
• What area is your greatest challenge?• What have you tried in the past?• What did you like initially about the program?• What stopped working?
