Fitness Tips

Get Fit Over 40 By Rejecting 5 Fitness Myths

There is a lot of fitness myths out there that can make things seem very confusing at times. So I wrote this blog post to remind you to keep it simple! Results come with consistency not with hard line dieting for 3 weeks! You are so much more than what you weigh. Focus on being fit and healthy, and you’ll stop obsessing over that last 5-7lb. Enjoy your workouts, enjoy your healthy food and enjoy your weekends!

Myth 1:

You need to spend hours at the gym.

There’s absolutely no need to spend hours at the gym, you’re only wasting the precious time you have. You only need to dedicate 30 minutes, 4 -5 times per week to get brilliant results, if you’re doing the right type of exercise in that time. .. and you can do it all from the comfort of your own home! You can do anything in your twenties to get results, but once you hit 40, it’s a little different. You need to be more strategic as you’ve a lot more going on that used to. Hormonal fluctuations, a decrease in lean muscle mass, a decrease in your metabolism… these are things you need to take on board when you’re designing your workouts.

Myth 2:

Dieting & Restriction is necessary.

When you get into your forties and fifties, you start to realise that dieting really doesn’t work . Seriously restricting calorie intake for a few weeks only leads to more weight gain once you’ve stopped. Omitting food groups only makes you feel miserable. I think when you get beyond forty, you realise life is for living. Life feels so precious and wonderful, why would you want to spend it obsessing about your weight.

Myth 3:

You need the weighing scales to stay on track.

You don’t. What would happened if you gave up the weighing scales entirely and accepted that it might be a bit of an addiction, or a stick to beat yourself with.  Two things. Your weight is going to fluctuate due to water retention and your hormones. If you do weight training, you’ll have more lean muscle mass, which is heavier than fat, but takes up less space. What would happen if you focused on feeling great in your clothes, and being fit and healthy? Your mood would improve because you’re only focused on positive things!

Myth 4:

Weights make you bulky.

No they don’t! They make you lean, trim and fit! You’ll get into great shape, while also building strong muscles and bones. It’s recommend that every woman over the age of 40 do strength training a few times per week to protect and prevent issues like osteoporosis and brittle bones.

Myth 5:

It’s all about the cardio.

No, it’s definitely not. A good combination of strength training, interval training and core work is what’s important. Hours and hours of cardio will not increase your metabolism, or build lean muscle like strength training will. Also interval training is really effective at burning fat!

I hope you found this article helpful.

You can go to inspirefitnesstraining.ie/freetools and download lots of helpful stuff to help you on your journey

To your success,

Jessica Cooke

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Fitness Tips

Game Plan For Staying Fit Over 40

Once you hit 40, you may find that it is more easy to gain weight. Or maybe you’re at a point where you never got to lose the weight you wanted and now you feel stuck.  Maybe right now you’re feeling unfit, sluggish, tired and with no energy. Your 40’s and 50’s can be some of the most demanding years of your life. Working hard while also feeling bad about yourself is tough going.

When you hit 40 and beyond you experience many hormonal changes. It’s easier to gain weight around the middle. Your metabolism slows because your lean muscle mass decreases. You may experience hight stress and low mood. Does this sound familiar?

Here’s your game plan to fitting great in your clothes, having tons of energy and feeling good about yourself again.

  1. Do the right type of exercise. Your workout regime should consist of strength training, interval training and core work. I do 30 minutes with my clients,  3-5 times per week. This type of training gives you the best results in the shortest space of time. A high metabolism, lean muscle mass, strong muscles and bones, tons of energy and leaves you feeling really good.  Read more about why you  should be lifting weights
  2. Start the morning right! A great breakfast, packed with protein will leave you feeling full, satisfied and when you’re lifting wights, you need to get the protein in to you to help with the lean muscle building. I love to have a nice break from carbohydrates and have a protein only breakfast to start my day post-workout.
  3.  Fill up on veggies and salad when you’re eating dinner. Do you have a big appetite? Not a problem. Load yourself up with the healthy extras! Salad, broccoli, cauliflower, peas, heap your plate high and it’ll help you stop reaching for more potatoes.
  4.  Get out in the fresh air. You need to stay on the top of your game when you’re managing so many things in your life. Having ‘workout time’ and ‘walk time’ is so important.
  5. Focus on consistency not perfection. Move every week. Sometimes you’ll move loads, other times a bit less, that’s OK!
  6. If you’re skipping meals, you think you’re doing great. ‘WOW I haven’t eaten all day’. But then what happens? You overeat, maybe not that day, but it’s coming down the tracks! Eat regularly. Three meals and two small snacks is best.
  7. Give up the weighing scales and try on your skinny jeans. The weighing scales are painfully frustrating when you have hormonal fluctuations, water retention and when you’re lifting weights. Pick your ideal dress size and stick with it.

Remember you’re not what you weigh! Life won’t be perfect when you’re 7lbs lighter. Focus on loving yourself now and focus on being healthy.

My second biggest tip is to do 30 minutes of the right type of exercise, 3-5 times per week week (depending on how much movement you’re already getting)

It will transform you, inside and out! (and it can be done from your own home!)

To your success,

Jessica Cooke

P.S check out the free tools section of my website

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