Welcome to Over Forty Weight Loss

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Build the Body and Life You Deserve.
It’s easier than you think!

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The Get-Going Guide – A Sneak Peek

womanwithapple - The Get-going Guide sneak peek

My guess is you’re here because you’re ready to take the first step to building the body and the life you deserve. Or you’ve been stepping, but you’ve been getting more struggle than results. That’s why I put together a handbook (The Get-Going Guide) of some of my favorite tools, tricks, and tips to help you cut through the “yeah buts” and excuses that have been holding you back and get you on track for the healthy and happy life you desire.

Check out an excerpt from The Get-Going Guide below. Then hit the Home Page and grab your free copy.

From The Get-Going Guide

Eat Food

“Eat food. Not too much. Mostly plants.” Michael Pollen 

A huge part of my weight loss and fitness philosophy hinges on eating real food that doesn’t come from a package or a factory. (Think in-season fruits and veggies, lean protein if the local, grass fed kind, and whole grains).

Notice that I’m not putting any Don’ts in here. There aren’t any restrictions, clarifications, or specifics. There’s nothing that says Don’t Eat White Foods, or Don’t Eat Dessert, or Don’t Eat Cheese.

And there’s nothing in there that says food is good or bad. Because, come on – food isn’t good or bad. It can be more healthy and less healthy; it can taste incredible or not so great; it can be fresh or spoiled. But let’s face it, food doesn’t misbehave.

Qualifiers like more or less healthy can guide your selection, though. And eventually will. But we’re going to do away with the idea of good and bad, okay?

We’re going to start thinking in terms of what food does for us – and more specifically – what it does for our bodies.

A Food-Based Thought Experiment.

I want you to think about an activity you’re looking forward to. An activity that is fun. An activity that you want to feel your best for – in terms of energy and mood. (Hint – an activity that has you moving in some way (walking, hiking, dancing, playing, etc. works best for this experiment – but going to a party or out on a date works, too.)

Got it? Good.

Now take a minute and really picture, imagine, or think about you doing that activity. What will you be doing? How will your body move? Will you be laughing or smiling? How will you feel?

Now I want you imagine the meal you would choose to eat about 30 minutes before doing this activity. And as you are imagining or thinking about your food choices – ask yourself this one, simple question:

“What can I eat that will leave me feeling healthy, energetic, and ready to do this activity?”

Take a minute and notice the kinds of food that come to mind.

I’ll bet it’s choices that include fruit, vegetables, lean protein, and whole grains.

Because here’s the thing: The more attention you pay to your body – to moving it and fueling it, the more it will gravitate toward healthier choices.

And when you choose to indulge – pick something that really is indulgent. Don’t settle for crappy microwave chocolate cake in a mug if you’re craving chocolate. Get in your car (or better yet walk) to the gourmet cupcake place downtown and get what you really want. Then savor it. Take your time. Enjoy every single bite.

Like what you’ve read? Head over to the home page and grab your FREE copy of the entire Get-Going Guide.

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Working Out After an Illness or Injury

working out after an illness or injury

Today’s post is more for me than for you. Sorry about that. But after 3 weeks (THREE WEEKS!!) of flu cold ick, I’m in need of some physician heal thyself style advice. And not kick in the ass get going boot camp advice. That never works for me. I need gentle, listen to your body style advice that doesn’t make me roll my eyes, and, face it, that’s hard to find. So here I go. Two steps for working out after an illness or injury. No eye rolling or name calling allowed.

1. Get some sleep. Rest matters. A lot. And when you’re recovering from an injury or illness rest matters even more than usual. It is one of the things your body needs the most. So make sure you’re getting good sleep, and if your normal 7 hours is starting to look more like 9, give yourself a break. The body’s in healing mode. Let it heal. Hitting the gym and working out after an illness or injury has had a chance to run its course is a recipe for relapsing. Take it from me – because running too hard on too little sleep is exactly what got me here.

2. Take it slow. One of the things I’m dreading the most is getting back into my workout routine and feeling slow, weak, tired, and fat. And I’ve just realized that every workout I have scheduled to do in the next couple of days is just too long (a hike up the hill = 2 hours), (yoga = 45 min), (aikido =1.5 hours). Not smart, Trish. Not smart at all. I need to pick something where the time element is in my control. I can lift weights, hop on the rebounder, go for a walk, or even shorten up my hike. I can commit to 30 seconds and go from there. Really. 30 seconds. Committing to the ridiculous is a great way to get back into the swing of things when you’ve been feeling a bit blocked and are stymied at the thought of starting all over again. And I’m feeling blocked, stymied, stiff, and weak. Taking it slow is the only way I’m going to get back to 100% any time soon.

And I so want to get back to 100%.

What’s your best advice for working out after an illness or injury? I’d love to hear it. Go ahead and share in the comments section below

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Weekend Wisdom Quotes

crocusinsnow

Spring and all its flowers now
joyously break their vow of silence.
It is time for
celebration, not for
lying low.
–Hafiz

Weekend Wisdom Quotes – wise words to fuel your weekend.

What wisdom would you like to share?

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Cardio Makes Me Hungry

cardio makes me hungry

Are you starving the minute you step of the treadmill? Are the Golden Arches beckoning whenever you leave the gym? What’s up with the cardio makes me hungry phenomenon anyway, and what can you do about it (other than cutting out the work out)?

Believe me, I get it. If the answer to weight loss is calories in calories out (it isn’t – despite what you’ve heard) then what’s the point of ticking away those calories on the treadmill when you’re just going to replace them (and more) when you’re done in a post-workout binge?

It’s kind of a motivational buzz kill, isn’t it?

Check out some internet forums on the cardio makes me hungry and you’ll get a range of answers – from eat more protein to eat more carbs (either before or after) to pause in the middle of your workout to eat some fruit. And, though eating seems like the right approach to the cardio makes me hungry dilemma, changing up the type of workout you’re doing may be the real answer.

A recent study in The International Journal of Obesity found that high intensity exercise (interval training specifically) actually suppresses hunger (mostly be decreasing gherlin (the hunger hormone) and elevating blood lactate and glucose).

Another study from the American Journal of Clinical Nutrition showed that low intensity walking can also suppress your appetite – even when it burns the same number of calories as more a intense walking workout.

So, if cardio makes me hungry is one of your post-workout refrains, either slow your treadmill time down to a leisurely pace or pick things up with an interval style workout (push hard for 15 seconds then do a minute of recovery, then push again). Check the Free Weight Loss Resources page for a couple of interval workouts to get you started. Give it a try, and let me know how it works for you in the comments section below.

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Weekend Wisdom Quotes

weekend wisdom quotes

“A comfort zone is a beautiful place, but nothing ever grows there.”

Weekend Wisdom Quotes – wise words to fuel your weekend.

What wisdom would you like to share?

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John’s Special Non-Dairy Mocha Recipe

non-dairy mocha recipe

My husband loves a fancy coffee drink. He especially loves the kind you don’t have to stand in line for. (He’s not a coffee shop guy). His favorite drink is a non-dairy mocha that he makes in the blender. He talks about it ALL the time. Seriously. And people ask about it ALL the time. What’s that non-dairy mocha thing your husband loves? How do you make that? And since I’m kind of a full-dairy (organic – but still dairy) kind of girl, the only answer is I don’t know? Cashew milk and coffee?

Well, good news, friends. The not knowing ends now!

That’s right. The super secret non-dairy mocha recipe is out. And I’m sharing it here, first.

John’s Special Non-Dairy Mocha Recipe – straight from the creator’s keyboard.

I make this stuff a pitcher at a time and store in the ‘fridge in this easy-to-clean wide-mouth quart jar or Nalgene water bottle. It’ll keep for up to 2 weeks, allowing you to have a rich, creamy, chocolaty, coffee treat – without dairy – any time you like (and, with your own chosen level of caffeine.) It gets creamier and tastier as the week goes by.

Ingredients:

• 1 cup raw organic cashews, soak in water for 24 – 72 hours in the refrigerator.
• 6 tbsp organic cacao powder
• 6 capfuls (from the bottle) of organic vanilla
• 6 tsp of instant coffee. (I use half Folger’s decaf and half instant espresso)
• 4 cups of filtered water

Put it all in a Blendtec or comparable device. Process on “whole juice”, and you’ll get ~ 5.5 cups of dark, rich, non-dairy mocha. After it sits in the fridge, shake well before pouring and stir often while drinking. I like this as much as any commercial version, and it’s way less sugar & fat, plus nutritious. Part of my breakfast most mornings.

That’s it, and it’s good. Especially of you’re staying clear of dairy. But it’s good even if you’re not. Even I like a cup of it from time to time.

I hope you like the recipe. If you have a similar recipe you like and want to share, please do that below. If you have any questions or other comments, please leave them and I’ll make sure to respond. Better yet, I’ll get John over here to talk to you all.

Be well and happy!

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Where Does the Fat Go When You Lose Weight?

where does the fat go when you lose weight
Ever ask “Where does the fat go when you lose weight?”

Ever wonder what’s going on INSIDE to make the changes you want on the OUTSIDE?

This guy – a physicist – breaks down the math and science of weight loss/fat burning into one simple equation. And it’s kind of cool. (Yes, I’m kind of a geek).

Sure he doesn’t talk about the hormonal aspects of weight loss, or the psychological ones, but he does a nice job of explaining one of the components of a great workout – getting BREATHLESS – and why it matters.

Watch the video so you can answer “Where does the fat go when you lose weight?” and let me know what you think in the comments section below.

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Weekend Wisdom Quotes

Weekend Wisdom Quotes - Inspiration for weight loss Success - climbing

“The elevator to success is out of order. You’ll have to use the stairs.”
~ Joe Girard

Weekend Wisdom Quotes – wise words to fuel your weekend.

What wisdom would you like to share?

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Weekend Wisdom Quotes

Weekend Wisdom Quotes - Inspiration for weight loss Successolderwomanrunning

“To be inspired is great. To inspire is incredible.” ~ unknown

Weekend Wisdom Quotes – wise words to fuel your weekend.
What wisdom would you like to share?

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Weekend Wisdom Quotes

Weekend Wisdom Quotes - inspiration for weight loss Successwoman on bench

“If it doesn’t challenge you, it doesn’t change you.”
~ Fred Devito

Weekend Wisdom Quotes – wise words to fuel your weekend.
What wisdom would you like to share?

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