Hands up if you would like to tackle your Food and Fitness once and for all, achieve results and sustain the results long term?
Hands up if you are confused and overwhelmed with all the food and fitness information available?
Hands up if you would like common sense, proven strategies that fit into your busy life and are specifically designed to help the 40+ body and mind?
The most common mistakes I see when I begin working with clients is that they have been bombarded with so much information and misinformation they simply don’t know what to do. Their idea of what they should be doing for their body and mind and what worked in their 30’s isn’t working anymore and they are unsure of how to make the right changes and what those changes are. Your body changes as you mature and hitting 35 years old you will experience natural reduction in muscle mass, hormonal changes and changes in bone density. These are just a few of the changes that mean your food and fitness journey needs to change.
Here are my top 5 tips that you can implement today.
Eat 5 timers per day with 3 meals and 2 snacks. Its not about how little you eat its about eating the right amounts of the right foods. Too often I see women starving themselves in order to lose weight - it will not work in the long term. if you are stuck for snack ideas try a handful of walnuts, a hardboiled egg, a handful of coconut. Keep the food real , nothing packaged and keep the portion size to a palm-full.
Get rid of the reward and punishment mindset
Food is fuel and your friend, not your enemy. You don't exercise to earn your food intake. You exercise as it contributes to you being the best version of you and you eat to nourish your body. Who wants to be the best version of themselves?
Ditch the 40 minute jog on the treadmill
Our muscle mass naturally deteriorates as we mature and our metabolism slows down, both of which contribute to weight gain. Slow, long distances on a treadmill is not a good option for you and it's boring. Try interval training at a High Intensity for 15 minutes instead.
Don’t be afraid of the weights.
Lifting weights will not make you bulky. Women simply don't have the genetics to achieve this, but we do have the genetics to achieve tone and definition which not only looks great but means we can carry on burning calories even when we have left the gym and keeps our metabolism ticking over.
Try a simple routine at home with 2 x 5KG dumbbells. 10 x lunges, 10 x shoulder press, 10x bent over rows. Repeat 3 sets of each. No dumbbells available, use water bottles or tin cans as an alternative.
Plan your Food
Plan your week's meals in advance of shopping, that way you know you will only have food in the fridge that you should be eating and you will minimize the wastage. Not only good for your body but good for the environment aswell.
If you’d like learn more and fit back into your favourite outfit at 40+
I am currently offering a Small Group Food, Fitness and Well-being experience that address your food and fitness and mindset in order to teach you how to implement long term sustainable changes.
Join my Small Group Fitness Class and be the best version of you and Fit, Fabulous and Forty for only 1950 AED per person.
Start Date: Sunday 13 May
End Date: Sunday 10 June
Places are limited.
3 x weekly Small Group fitness sessions with Louise
Body Composition Analysis, Body measurements, and Photographs.
Weekly food diary analysis with feedback, nutrition advice and strategies
Accountability and support
Plan your food