It’s NOT Too Late for Great Rewards!

It’s NOT Too Late for Great Rewards!

By: Tonya Jo Carter

HEADSHOTHey fit buddies, it’s me again! I am so excited to get another chance to inspire and motivate you in those 40’s to jump on the ‘Fitness in Your 40’s’ band wagon. First of all, STOP telling yourself it is too late, because the only thing I can truly remember being too late was the mailman when I am waiting on a check!

To recap on my last article: I exposed the fact that I am a recovering bulimic; and how fitness, even in my 40’s has not only been a major part of my healing process, but a means of self-confidence, new found energy and a way to touch the lives of other people fighting to feel good. In my opinion, feeling good stems from the inside out. So keep in mind the old saying, “garbage in, garbage out.” This goes for the type of food and drink consumed, daily exercise regimen, your mind set about your life and surroundings, and the people you allow in your life as well. People can be just as poisonous as bad food. What is bad food you ask? Anything that is not clean and natural, anything chemically altered, sugar based, and even man-made. Read those labels friends! Your health and the health of your loved ones depends on those labels.

I am not writing this article because I believe I know everything there is to know about fitness or the industry, but to share my personal experiences and educational background with you. Fitness in your 40’s should be fun as well as rewarding. Yes, it takes time to “get fit,” just like it took time to become “unfit.” Be patient, consistent, and TRUE TO YOURSELF. The results are endless. How are they endless? Because each new thing you notice during your fitness journey, being it a jean size, firmer handgrip, or shapelier arms brings the drive to change something else. Nobody will EVER be perfect, but in the words of Vince Lombardi…”Perfection is not attainable, but if we chase perfection we can catch excellence.”

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Be True To Yourself – Introduction

BE TRUE TO YOURSELF – Introduction

By: Tonya Jo Carter

HEADSHOTIf you have waited until reaching your 40’s to incorporate fitness into your life, you are not alone. Just remember, every day is a new day, we all have our personal reasons or excuses, and never put off until tomorrow what you can being doing today. Focus, dedication, and consistency on anything can and will fulfill your deepest desires.

When I was approached with the invite of writing this article I was not only humbled, but immediately thought, “where do I start, there is so much I need to say.” Upon this thought, something just clicked. BE TRUE TO YOURSELF…this was a remark that an age old friend said to me years ago, and I still today and everyday do my best to relive that place in time when I heard those words. I had been consulting and burdening this friend with my hardships, which I rarely do because of my personal issues and insecurities, when in all actuality the only way to fix any problem we have is to be true to ourselves. Why didn’t I think of that?

tonyajo_bikiniWith what I am about to go public with in this article was a secret I held for over 20 years, but necessary to bring awareness of that fact that everybody has a story. Nobody was born with the perfect body, perfect teeth, or perfect life. Without knowing a person’s past, how can anyone feel that they can change, and that it is never too late?  With this being said, I am a recovering bulimic at 44 years old. In this recovery I have become a locally popular fitness model with appearances in several magazines and websites, an award winning NPC and NANBF bikini bodybuilding competitor, and an ISSA certified fitness trainer. How I became infected with this illness is a story all on its own, but in order to fight my illness and become healthy again I had to be true to myself. No more secrets, no more lies, and decide what I wanted to happen in my life, and I assure you it wasn’t death. With the assumption that everyone knows that bulimia is a life threatening eating disorder, I was not going to let it threaten my life anymore. This truth led me to a new life, even if I was already facing my 40’s. A life in fitness. Fitness is nature’s way of sustaining and promoting the strength of your mind, body, and soul. Like I mentioned before, we all have our reasons or excuses for falling victim to the lack of fitness we all deserve to have, therefore accepting the fact that it is NEVER too late, start your healing process today, naturally, and look forward to the new you!

Fitness in your 40’s is just as rewarding as it would be in your 20’s because fitness is the natural way of healing, growing, preventing, and what we all seem to desire most these days, reversing the aging process. With proper nutritional intake, because I refuse to use the word dieting, staying physically active, and educating yourself on how food and exercise can chemically alter your mind and body can and will lead to the best days of your life, even if you are already in those 40’s.

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10 Tips To Stay Healthy

It is natural as we get older that our bodies begin to change and the way we look might make us feel worse about ourselves. Hitting 40 years old is a crucial age because this is the time when our body begins to change and we might end up gaining weight due to the hormones within our body. If you want to make sure you stay fit after 40, there are some easy things you can do to help your body. Some of the things you could eat or do while you were younger also need to change.

One thing you can do if you want to stay fit after 40 is to eat less acidic foods. As we age, the acidic foods we consume become harder for the stomach to digest so it is important to eat more alkaline foods. The calcium within the bones is very important as you get older and can be stripped away if you eat too much acidic foods. If you are over 40 you also need to eat lighter foods and more often rather than one very rich meal.

Resistance training is something you need to get involved in after you hit 40 years old to maintain your muscles. As you get older you are going to lose some of the muscle mass you have accumulated, so it is important to do some resistance training at least three times a week. Building your muscle strength will help decrease the chances of breaks and fractures due to weak bones and will make your body look lean and tight.

You should consume more calcium and vitamins as you hit 40 years old to stay fit as well. Calcium is a major vitamin in exercise programs and is one of the most important vitamins for building muscle and strong bones. If you do not eat a lot of fruits and vegetables, now is the time to start. Fresh fruits and vegetables are something you should be consuming daily once you hit 40 years old to ensure you are staying healthy. If you do not want to eat fresh fruits and vegetables then you might want to consider a multi-vitamin supplement to get your daily vitamin and mineral needs.

If you are over 40 years old you also want to make sure you have good posture and sit as well as stand with your back straight. As you get older, your bones will become weaker and more susceptible to damage such as neck and back problems. When you are younger and your mom or dad told you to sit up straight or stand tall, they were not kidding. You might have been able to avoid the correct posture technique throughout your life but once you hit 40 years old, things change. If you want to decrease your chances of neck and back problems or other serious medical conditions, have good posture.

After 40 years old you also might want to change your meal times in order to stay fit. Often times as a young adult, you might have skipped breakfast or lunch so you could pig out on dinner and that was okay at that time. Being 40 years old though, you need to focus on about six small meals throughout the day. Eating smaller and more frequent meals will help you keep your energy levels high and your metabolism high which help maintain your weight. Skipping meals so you can pig out later on in the evening will only make you gain weight because you will be consuming all of those calories in one sitting which does nothing for your energy you spend through the day.

Walking everyday is also a great way to stay fit once you hit 40 years old. Walking daily can be a great form of exercise and will help keep your body physically in shape. Make a routine of walking for an hour everyday after you get up or in the evening after dinner. Walking daily will help keep your bones healthy and limber and will also do a lot for your heart. Walking is also a way to relieve stress and anxiety so it has many different health benefits to it.

Before you work out you should also eat something if you are over 40 years old and you really should not work out on an empty stomach. If you eat within about an hour before working out so your body will be able to use nutrients better and it can help build muscles. When you exercise on an empty stomach, your body is not able to use nutrients because it will be depleted and you will have no energy to even finish the workout.

If you want to stay fit over 40 years old, you might also consider dietary supplements to help your joints and bones. As you get older the joints and bones within the body can become weak which can lead to many different medical conditions which can be painful. Although you might be trying to eat healthier, it is not always possible to get all of the daily vitamins and minerals into your diet. Ask your doctor about supplements you should try to help joints and bones before you buy any to make sure you are okay to take them. There are many different supplements on the market that will help people over 40 keep their bones and joints strong. You can get supplements like these at your local grocery store or health store for about 20 dollars a bottle.

For mental health over 40 years old, it might be a good idea to get involved with some yoga or meditation exercises. Meditation and yoga are great forms of exercises that relieve stress and anxiety which helps your mental state stay strong. There are many different types of meditation and yoga you can get involved in and some areas even have classes for these exercise programs. Meditation and yoga are great ways to keep your mind healthy and strong as well as your body. Yoga and meditation have a lot to do with flexibility and stretching which is a good way to ensure your body is staying in good health also. You can get meditation and yoga tapes at your local retail store to guide you through the workouts if you do not want to join a class.

If you want to stay fit well into your 40′s you also want to make sure you get plenty of sleep. You should still be getting about 7 to 8 hours of sleep per night for the most health benefits. During the time you sleep your body repairs cells that might have been damaged and it also can help control hormones. Sleeping helps the body heal from injury and inflammation and will also help regulate your body weight. Sleeping at a normal time each night, even on the weekends will go a long way at keeping you healthy as you hit 40 years old. Sleeping on a regular schedule helps build your immune system up and does a lot of good for your mental state of mind as well. Sleeping is one of the easiest things you can do to ensure you stay fit both physically and mentally as you get into your 40′s.

Published by Jeanne Rose, Yahoo! Contributor Network.

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4 Challenges To Getting Fit In Your 40s (And How To Overcome Them)

exercises-by-body-partThis is a contribution from Vic Magary of FatLossForFree.com.

Let me make this clear from the start… The general advice I give to someone in their 20′s who wants to get fit, is the same advice I give to someone in their 40′s, is the same advice I give to someone in their 80′s:

Eat real food in appropriate quantity, exercise in a manner that is continually challenging, and allow for adequate rest and recovery.

That’s the “big picture” for losing weight and getting fit regardless of age. But the finer details of diet, exercise, and recovery will change with age more so due to lifestyle changes than the actual years on the clock. Below are 4 challenges to getting fit in your 40′s and how to overcome them.

1. Lack Of Time. Let’s face it, most of us in our 40′s keep a pretty full calendar. Between holding things down at the job, shuttling kids around to soccer practice, and trying to spend quality time with our significant other, exercise and proper nutrition tend to get pushed to the back burner. But we cannot be fully present for our families and careers if our health and fitness is out of whack. Start getting things back on track by waking up just 10 minutes earlier and doing some bodyweight exercises (trust me, 10 minutes of burpees is plenty for a great workout). Designate a few hours every Sunday morning for weekly meal planning and prepping. You’ll get the time spent on exercise and meal prep back in multiples with your renewed sense of energy and vitality.

2. Injury. On a long enough timeline, nearly all of us get injured whether through exercise, athletics, or just plain accident. Sometimes these injuries become chronic and we have to deal with them in some capacity for years or even the rest of our lives. But don’t let the presence of an injury keep you from exercise. Obviously follow your doctor’s orders, but nearly any injury can be worked around to keep you active in some manner. Maybe you have lower back issues that prevent you from doing heavy barbell training – fine, use bodyweight exercises instead. Perhaps you have bad knees and running is out of the question – fine, see if your knees can tolerate boxing drills or kettlebell training. Don’t use a nagging injury as an excuse stay sedentary. Find a way that works for you and move.

3. Stress. In our 40′s we are often in the thick of some of the more stressful times of life. We may have worked our way up the corporate ladder to the point that we are managing several employees or are responsible to shareholders of our own business. On the flip side, perhaps we have been subject to downsizing and have had to transition to a completely new career. In our 40′s many of us will also deal with family stressors whether they be an ailing parent that needs cared for, divorce, or teenagers (need I say more about teenagers and stress?). Stress management is part of recovery and without it, you are on a likely path of illness or injury. Meditate, practice yoga, spend time in nature, or serve others through volunteer work. Find something that helps you reduce the effects of life’s stressors and due it regularly.

4. Lack Of Motivation. Perhaps at some point, you look in the mirror and ask yourself… Why bother at this point? You think “most” guys in their 40′s are carrying a little extra in their love handles or “most” women in their 40′s have seen their pants creep up a size or two. I know it’s tough, but do your best to forget about the aesthetic reasons of getting fit. Instead of worrying about six pack abs or getting a “bikini body”, focus on the process. Focus on eating a diet of real natural foods and staying away from processed junk. Focus on finding a way to enjoy some daily exercise. Focus on improving your sleep, managing stress, and expressing love for your family. And when you focus on the process day after day and month after month, you just might be surprised to find six pack abs or a bikini body in the mirror almost on accident.

It’s not necessarily the biological years of being in your 40′s that makes getting fit a challenge. It’s the years of poor diet, high stress, and inactivity that add up for many of us by the time we hit our 40′s. So if you’re feeling like getting fit in your 40′s is a challenge make time for daily exercise and meal prep, find ways to work around injury, practice regular stress reduction, and focus on the daily process.

Vic Magary is a U.S. Army Infantry veteran and has been helping people lose weight and get fit since 2001. He is 41 years old and loves his golden retriever Coda. To get his complete Fat Loss For Free system which includes four different 12-week bodyweight exercise programs, a 12-week sample menu, 20 minute jumpstart audio, and 68 instructional videos click here.

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Mixed Veggie Salad

veggie_salad

Mixed Veggie Salad

  • 4 cups raw spinach
  • 4 cups romaine lettuce
  • 3 cups chopped peppers
  • 2 cups grape or cherry tomatoes
  • 1 cup chopped broccoli
  • 1 cup chopped cauliflower
  • 1 cup yellow squash
  • 1 cup sliced zucchini
  • 2 cups sliced cucumber
  • 1 cup chopped baby carrots

Toss in a bowl an serve with your favorite low cal. dressing

Servings: 2

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Coconut-Lime Chicken & Snow Peas

chic_lime_peas 

Double the flavor, halve the work—simply by using the same tangy combination of coconut milk, lime juice and brown sugar for both poaching the chicken and dressing the salad. Crisp romaine lettuce, cabbage and snow peas add freshness and an irresistible crunch.

Makes: 2 servings
Active Time: 35 minutes
Total Time: 35 minutes

INGREDIENTS
1 cup “lite” coconut milk, (see Tips for Two)
1/4 cup lime juice
2 tablespoons brown sugar
1/2 teaspoon salt
8 ounces chicken tenders
4 cups shredded romaine lettuce
1 cup shredded red cabbage
1 cup sliced snow peas
3 tablespoons minced fresh cilantro
2 tablespoons minced red onion

PREPARATION
1. Preheat oven to 400°F. 2 . Whisk coconut milk, lime juice, sugar and salt in an 8-by-8-inch glass baking dish. Transfer 1/4 cup of the dressing to a large bowl; set aside. Place chicken in the baking dish; bake until cooked through, about 20 minutes.
2. Meanwhile, add lettuce, cabbage, snow peas, cilantro and onion to the large bowl with the dressing; toss to coat. Divide between 2 plates.
3. Transfer the chicken to a cutting board and thinly slice. Arrange the chicken slices on top of the salads. Drizzle 1 tablespoon of the coconut cooking liquid over each of the salads.

TIPS & NOTES
Make Ahead Tip: The dressing (Step 2) will keep for up to 2 days.
Tips for Two: Refrigerate leftover coconut milk for up to 4 days or freeze for up to 2 months. Use to make extra Coconut-Lime Dressing; drizzle on sliced fresh fruit; use as some of the liquid for cooking rice; make a Pineapple-Coconut Frappe.

NUTRITION
Per serving: 186 calories; 3 g fat ( 1 g sat , 0 g mono ); 67 mg cholesterol; 14 g carbohydrates; 2 g added sugars; 29 g protein; 4 g fiber; 191 mg sodium; 473 mg potassium.
Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (120% dv), Folate (40% dv), Iron (15% dv).

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Mirin-Poached Salmon with Spring Salad

salmonsalad

Poaching fish with a little flavorful liquid may be the easiest way to cook fish! This quick poached-fish recipe stars salmon, but tuna, mahi-mahi or cod work just as well. Look for pea sprouts, also called “pea shoots,” at farmers’ markets and in well-stocked supermarkets. Or use 1 more cup thinly sliced snap peas instead.

Makes: 4 servings, 3-4 oz. fish & 3/4 cup salad each

Total Time: 

INGREDIENTS

  • 1/3 cup water
  • 3 tablespoons mirin (see Tips)
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon white vinegar
  • 2 tablespoons fresh ginger matchsticks (see Tips)
  • 1-1 1/4 pounds salmon, tuna, mahi-mahi or cod, skinned if desired, cut into 4 portions (see Tips)
  • 1/4 teaspoon salt
  • 1 cup radish matchsticks
  • 1 cup thinly sliced snap peas
  • 1 cup pea sprouts

PREPARATION

  1. Combine water, mirin, soy sauce, vinegar and ginger in a large skillet. Bring to a boil over medium-high heat. Cook for 4 minutes. Add fish; sprinkle with salt. Cover, reduce heat to medium and cook, turning once, just until opaque in the center, 4 to 8 minutes (depending on thickness).
  2. Meanwhile, combine radishes, snap peas and pea sprouts in a medium bowl. When the fish is done, pour the braising liquid into the bowl and toss to coat. Serve the salad on the fish.

TIPS & NOTES

  • Look for mirin—a sweet, low-alcohol rice wine used in Japanese cooking—near other Asian ingredients in well-stocked supermarkets. Use it to add a touch of sweetness to sauces and marinades. Refrigerate for up to 6 months.
  • Learn how make “matchsticks” or “julienne”: Slice ingredients crosswise into very thin slices. Make a stack of 2 to 3 slices at a time, then slice into fine matchsticks (about 1/8 inch wide).
  • For information about choosing sustainable seafood, visit seafoodwatch.org.

NUTRITION

Per serving: 216 calories; 4 g fat ( 1 g sat , 2 g mono ); 53 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 27 g protein; 2 g fiber; 620 mg sodium; 666 mg potassium.

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