What is integrity? What does it mean to you personally?
The definition of integrity is the quality of being honest and having strong moral principles… I personally like this definition instead…listen in below
What is integrity? What does it mean to you personally?
The definition of integrity is the quality of being honest and having strong moral principles… I personally like this definition instead…listen in below
Are you happy with your body?
I mean like REALLY happy??
You love the clothes you are wearing …
You feel great in your skin…
Are you physically able to do the activities that you want to do…find out on today’s podcast where is it negotiable while losing weight.
As we ladies age our mid-section …shall we say…ummm changes…
In todays’ podcast you will learn 3 reasons why having a stronger core makes you look better but why it’s so important for your health.
Transcript: Hey everyone! Welcome to the Shape It Up Over 40 podcast… I am your host Nicole Simonin and I am on a mission to end the idea that once you are over 40 it is all downhill! It is just not true, and my goal is to give you valuable info each and every week on this podcast. So, thank you for being here!
Many clients come to me complaining of low back pain, increasing waistlines and why they just can’t seem to lose the belly weight over 40.
Let’s start off with losing weight…losing inches in your stomach…this CANNOT be done with just ab exercises! You need to lose body fat all over. It will not just come from one area. Check out my previous podcasts on “Knowing Your Body Type” and “Flatter Abs over 40” for more on this.
In order to lose the inches in your midsection you need a program designed specifically for you. If you want to learn how I can help you lose your belly and keep it off…you can book a call with me today and I can help you. You can book your call HERE.
As we get older, our core is very important to keep strong and especially if you have had babies… even more so!
One reason to work on strengthen your core is if you have back problems.
Many clients come to me stating they have back pain. The back pain could be a symptom of weak stomach muscles. If your abs are not firing correctly or you are carrying extra weight in your stomach area, then your back will take over and will become overworked, hence causing back pain.
The body is amazing in that it works as a team. If one muscle is weaker or injured other surrounding muscles will pitch in and take over. The problem happens when it’s too much for the working muscle and it becomes tired or fatigue…or worse overused. This is typically when pain and discomfort come into the picture.
Learning how to engage, stabilize and strengthen your core muscles may offset your back pain.
If you are over 40, you may have gone to your doctor and they may have mentioned the words “pelvic floor” to you. If you haven’t heard this mentioned …you probably will very soon.
The mysterious pelvic floor. What is it? Where is it?? And why should you be concerned…
The pelvic floor are all the muscles that line your pelvis.
If you image your pelvis as a bowl the pelvic floor muscles are at the bottom of the bowl. These pelvic floor muscles can be engaged by performing:
The most important thing I want you to remember is that if these muscles are strengthened then urinary incontinence (or the ability to not sneeze and pee yourself) will be lessened.
I think I’ll just leave it at that for now 😉 SO if you want to not pee every time you laugh, jump or sneeze…I want to invite you to join in this Oct’s Plank Challenge where you can strengthen your pelvic floor muscles! You can request to join over on FB just search “Shape It Up Over 40 Challenges”
Did you know if your posture is “off” that your whole body could be imbalanced which could lead to more injuries and those “aches and pains” that you might think are just from getting older….what if we make your posture more aligned and those aches and pains were diminished? That would be fun right!
I was not blessed with good posture…I attribute my posture to starting ballet at age 4 and ending my professional ballet career when I was 30. This is where I learned to stand up! But one of the things I didn’t realize about my posture was that I wasn’t always engaging my abs when I was standing up.
When I become a Physical Therapist Assistant, I learned how the body needs to be aligned so you can alleviate injuries and have the body function and move easier and better.
It’s like trying to ride a bike with 2 flat tires…you will get to where you need to, but the body frame of the bike will be all jacked up!
So If you want to have great posture and function better and possibly eliminate some joint pain…you could go take a ballet class but if you don’t have any desire to don on tights and a leotard you can just get better posture by engaging your core as you stand.
So, here’s the EXTRA BONUS to a stronger core … When you stand with proper posture and your abdominals engaged…you will appear taller and thinner BUT remember you will also be supporting your bone structure and allowing your muscles and joints to move more easily.
So there are a few of the reasons why it’s important to strengthen your core as you age…if you are serious about losing your extra weigh for life and want to get started working together book a call today at HERE …..if you aren’t ready but want to learn more about your core join the Shape It Up Over 40 Challenge group on Facebook this month. Go here.
Have a wonderful and productive day!
Trying to lose weight? Find out why resistance is futile when you avoid temptation, why avoidance is going to sabotage you, and why you need to file for a divorce!
You function from two parts of the brain: your primal brain and your sophisticated brain. Your primal brain wants instant gratification and to keep you alive. Your sophisticated brain wants you to reach your goals and to dream big.
When faced with temptation – like your favorite chocolate cake or chips – your primal brain will start to sound a little like Gollum from Lord of the Rings… “my precious!”… and you will start ogling the chocolate cake. You may even start drooling. Thoughts of how wonderful and great that cake tasted last time will (whether you realize it or not) start popping up. You will instantly get a dopamine hit before you even eat the cake!
These are primal thoughts. Strong thoughts. Desirous thoughts. MUST-HAVE-IT-NOW thoughts!
Did you notice how many times I said the word “thoughts”??
These are just that: thoughts… running through your head.
The problem is that if you give into temptation, chances are you will be choosing a path that keeps you right where you are… no closer to your weight loss goals.
The more you resist it, the more you will want it. Your primal brain is like a toddler who wants the cereal that is 99% sugar and filled with artificial dye. The more you say “no,” the louder that toddler will get.
Instead, you can calmly acknowledge that you hear your inner child, and you see the cake, but you are not having it today… and here’s the most important part… tell yourself you can have it another day. It’s always available, and you can have it whenever you want. Once you give yourself permission to eat that tempting food, it’s amazing how quickly your inner child will calm down.
Typically, when you try to avoid temptation when losing weight, your first response will be to resist: “Must not eat cake!”
You decide to white-knuckle it and see how much willpower you actually have.
If you are at a party and you see others eating the cake (and enjoying it), you are going to start to feel deprived: “Must sacrifice!”
Willpower will last for only so long. You may say, “Screw it! One piece won’t hurt me. I deserve it. I have held out for the last two hours,” and you may cave.
What if you were able to avoid the cake… and you just kept thinking, “Okay, the party will be over in two hours. I can do this. I can resist.” I used to do that – and then as soon as I got home from the party, I would have a super strong craving to eat a dessert, and I probably ate more at home than I would have if I had simply eaten the cake at the party.
When you resist, it’s almost like a boomerang. It will come back around. And it usually comes back as a binge.
But what if you don’t resist? What do you think will happen?
This is one of the best things I have ever discovered: when I used to resist and avoid temptation, my inner rebel (also known as my primal brain) would come out. My inner rebel is strong! It’s like the defiant teenager who sneaks out the window to go party in the middle of the night.
The crazy thing is if you don’t resist… your inner rebel doesn’t come out.
Give yourself permission to eat the cake.
I actually take this to the opposite extreme, and I tell myself not only can I have one piece of cake, but I can also eat the WHOLE cake if I choose to.
It works. Try it, and see what happens. But you have to believe it when you say it!
One of the popular weight loss tips is to get the tempting foods out of your house. I think this might be helpful initially, but at some point, you have to be able to be around tempting foods and have an indifference to eating them.
I always joked that I needed to work at a bakery surrounded by cakes, doughnuts, and cinnamon buns, so I would get sick of them and not want them!
So initially, if you want them out of the house go for it. But eventually, don’t you want to feel in control when you are faced with the temptation?
I say put the tempting food all up in your face. Everywhere you go, bring that tempting food.
Tell yourself you can eat it.
Tell yourself you can eat ALL of it.
I bet if you ate your favorite food every day and at every meal for one week straight, you might not want it at all for a long time.
Please don’t get me wrong. I am not telling you to binge-eat your way through your temptation. Rather, I’m suggesting that you get comfortable around it and be able to choose whether you really want to eat it or not.
No, not from your spouse! Divorce your tempting food.
Think of dealing with tempting food as a relationship. This relationship will not help you get to a smaller dress size. Initially, you may need to divorce yourself from the food. Avoid temptation!
It’s going to be uncomfortable at first. You will see each other when you are out and about. You may even see your former food partner hanging out with another person.
But eventually, you will get along and be able to be in the same room together. You may even be able to have a civil conversation together. Or you may never talk to or even look at each other again. Either way, you will have an indifference to each other.
That is my dream goal for all my clients! Being around your tempting foods and not wanting them…doesn’t that sound awesome?!
It is possible, and I am a perfect example.
You may always have the desire to eat a tempting food, but be aware that it’s just thoughts running around in your head.
You will not die if you don’t eat the chocolate cake.
No one is holding a gun to your head and forcing you to eat the doughnuts.
You ALWAYS have a choice.
You can work sweets and tempting foods into your meals and still lose weight. But I love for my clients to get comfortable around tempting foods and, rather than feeling resistance and deprivation, to be able to make a calm choice as to whether they want to eat those tempting foods.
1. Give yourself permission to eat the tempting food.
2. Get used to having the tempting food around you, and be able to choose if you want to eat it.
3. Get a divorce and make peace with the tempting food.
4. Remember that the temptation is all in your thoughts. You will not die if you don’t give in – in fact, it may help you get one more step closer to your weight loss goals.
I just came across this article from Health on fitness trends and WOW if it didn’t hit some red flags for me as well! Also, find out my big announcement!
There will always be fitness trends but some of these trends will never die…read the list and then check out my recommendations below.
With all the wearables, apps and fitness equipment that give you tons of data…number of steps, food logging, scales, body fat percentage, your calorie burn, you exercise calorie burn, heart rate, taking time to breathe…yes this is all awesome information ….as long as you are using it for good. But if you are exercising JUST to burn off the double mocha chocolate triple caramel latte coffee muffin you just devoured than you are approaching your fitness in a detrimental way. If you continue to trade calories for calorie burn sake you will get caught in a vicious cycle of overeating then over exercising to “burn off” the over consumption. This is different than understanding calories in vs calories out. If you are exercising to punish yourself for overeating than you will never keep the weight off.
Just because it works for one person does NOT mean it will work for everyone. When you are ogling these workouts, you don’t have the full picture. What is the celebrity’s health history? Are you getting the whole story?…Do they have an eating disorder? Are they eating barely enough to sustain themselves so they get through whatever movie or show they are getting shredded for? And this one is KEY à Do they maintain this look AFTERWARDS?
This reminds me of a Will and Grace episode, where Grace is stalking this lady, named Carol, in their gym. Carol has hired a trainer and Grace not wanting to invest in hiring a trainer just follows them around (lurking behind equipment following along with the trainer’s workout). The trainer notices her and calls her out on doing the workout. Grace taunts the trainer and says he’s not a good trainer because she hasn’t noticed any changes in her body except that her butt has gotten bigger. The trainer then states that’s because the workout was designed to make Carol’s butt bigger and her chest smaller.
Yes, this is a clip of a tv show but how many times have you followed a generic program and either not seen the results you want OR you get the results but aren’t able to keep them?
Okay, this one doesn’t bother me too much except when it is super extreme.
If you want to do a plank for a month to “jump start” your fitness than go for it.
Just make sure your form is good.
This also comes under “get a customized program designed for you”. Maybe doing 5,000 burpees is not good if you don’t know you have a herniated disc?? Ya think! Get a customized plan made for you.
Okay this one needs to die a quick death. This myth has desperately been trying to stick around…it is just not true.
Power lifting is a great way to exercise. But unless you want to BE a power lifter…women over 40 do not need to do those extreme movements to get lean. There are many extreme workouts that just put your joints in bad positions opening you up to injury. You can still get fit AND make your body last.
I have a current client who used to come to my boot camp classes about 10 years ago. She would only use 5lbs weights. I could not convince her to use anything heavier. When I stopped doing boot camp classes I didn’t see her for a while. Then she came back to my personal training sessions and is lifting 20 lbs weights in shoulder presses. She is so strong and so much healthier than she ever has been. She is not bulky. She is not “beefy” looking. In order to get that “toned” look, ladies you need to lift heavier weights. For sure one of the fitness trends to ditch!
I think this is important for everyone but especially women over 40.
This does not mean that you can’t do something every day. I like to have an active recovery day which might be causal walk, Pilates or yoga. A day for your body to rest and recoup.
When I hear “lengthening your muscles” I envision a ballet dancer. Maybe you do too? Or A Victoria’s Secret model. This is where having an educated trainer comes in handy. What do you want to look like and what is your body structure? Once I know those two things then I know what type of program to design for my client. Having that lengthened look will be determined on how much body fat and how strong you are.
When I was a professional ballet dancer, I was not as strong as I am today after training with heavy weights. In my ballet days, my muscles were leaner because I didn’t have as much strength in them. Meaning back in my dancing days 5 lbs weights would have been pretty heavy to hoist over my head now 20 pound dumbbells are where it’s challenging. It’s a different type of strong. Like with yoga…you might be able to balance on your hands but can you lift up a 50 lbs of dog food? This comes down to your goals.
This is along the same lines as following a celeb workout.
Get a complete plan designed for you and your goals. It helps you stop wasting time. You hire an expert to save time. If you’ve be going at it on your own and you haven’t seen the changes, it’s tine to get expert help. Unless you want to keep wasting your time on generic workout programs??
It’s funny, it was all the rage for dancers to wear what we called “trashbag pants” to ballet class. The idea was to keep your hips warm so you could be more limber and get a better stretch. And they did that….you know what else they did? They made you sweat (you looked like you had an accident when you took them off and exposed your soaked leotard and tights). These waist trainers just remove water…they make you sweat. You know what happens when you drink water again?? Yeah those “inches” you thought you lost…they come back. And before you think “well, I’ll just not drink water”…you will soon find yourself in the hospital for dehydration.
I have some clients who can do without alcohol and then I have some clients who fit it into their lifestyle. So, I you want to have a celebratory drink after you ran a race…great! But what isn’t healthy is drinking WHILE exercising. Not a good combination. Not only are you not as coordinated but your circulatory system is so busy trying to pump out the alcohol that it could put an extra strain on your heart.
This is in line with the waist trainers….cardio heats up the body naturally. Why would you want to add more heat? You are just sweating more or possibly setting yourself up for dehydration or worse heat stroke. You don’t need to be drenched with sweat to get a great workout.
So there you have it! Definitely, fitness trends to ditch!
Have you heard about some crazy workout or diet plan? I want to hear about!
Do you love coffee? Is it loving you back??? I LOVE…no ADORE coffee! I have been a coffee connoisseur since my late teens. How much caffeine do you need and when is it too much?
I am talking about caffeine in particular.
Personally, I have always been a big coffee fan since I was young.
Back in the 90’s, I used to be a barista. Ahhh…to walk into that coffee shop first thing in the morning smell the coffee beans was like heaven…
Oh! Sorry…I am back. 😉
When I was a professional ballet dancer, I drank A LOT of coffee.
I drank a full pot of regular coffee before I even left the house. Then I would head off to go dance and work and throughout the day I would have a FULL other pot of coffee regular (high octane) coffee.
Now, this was before I really knew about nutrition and healthy eating. So I was downing two pots of regular coffee no exaggeration. At one point, I was having stabbing pains in my chest and because I didn’t know about nutrition I was not drinking any water.
In the previous blog, I was talking about fat burners and how caffeine is one of the main ingredients.
Caffeine stimulates your central nervous system (CNS) and makes you more alert and more awake. Which is all good things right?
But it can also make you:
When we think of caffeine, we tend to think of coffee. But it can also be found in:
I told you my story about my 2 pots of coffee a day early twenties… there was awhile where I stopped drinking coffee because I was having such massive chest pains. I did switch to decaffeinated coffee (because I enjoy the taste is not just the caffeine that I like). It might be worth the switch. So nowadays, I drink 4 cups of coffee in my coffee pot and it’s half-caf (half caffeine and half decaffeinate). I divide that up into two “cups” of coffee.
If you take out caffeine (go decaf) for a couple months, when you add it back in you get that little jolt of alertness you used to get from regular coffee. It’s like building up a tolerance and then you take it away so you can build up to it again. Rather than keep building and building… and building…AND building…. until you are drinking a whole vat of coffee! (P.S. your adrenals will thank you when you go decaf!)
This past weekend was my 47th birthday! I look forward to having birthday cake each year…and this year was no different…until it was different. Birthday cake is HUGE part of everyone’s life. PLUS listen in on one of my favorite stories around my birth!
I like to tell my clients to think of themselves as a science experiment. Take the emotional part out of it. If you “fall off the wagon,” (which by the way there is no wagon…you’ve either decided to head towards your goals or you haven’t). Look for triggers that might have led you in the direction you chose. Maybe you had a rough day at work, or your kids just won’t stop arguing – and the next thing you know, you find yourself diving headfirst into a pint of Häagen-Dazs®.
But a lapse doesn’t mean that it’s all over. You can overcome defeat.
You’ve heard me talk about your primitive brain and your sophisticated brain, right? The primitive brain is basically there to keep you alive. It only knows pleasure and pain. The primitive brain wants to avoid pain at all costs. It revels in pleasure all day long.
The sophisticated brain has aspirations, dreams, and goals for you. It’s the side of your brain you want to tap into as much as possible.
But when your sophisticated brain sets a goal to lose weight, your primitive brain will start freaking out and telling you this is a bad idea.
Because you have to get uncomfortable to reach your goals. You need to overcome defeat! You need to look fear in the face and do it anyway! And what does your primitive brain want to do? That’s right – it wants to avoid pain and go straight to pleasure. This is where your slip-ups will happen: when your primitive brain gains control of the wheel.
When you push through on your goal, your primitive brain will start coming up with all kinds of reasons why your goal is a bad idea. AND, even worse, it will start scanning your past for all the failures you’ve made: “Of course you can’t do this! Remember the last time when you tried to lose weight?? Ya see where that led you??”
Pick realistic goals.
If you decide you want to prep your food for the week, but this week you the only time you are home is to sleep, then food prepping might not be your best option.
I love big goals that make you feel like you want to vomit. But to overcome defeat you need to have smaller goals to lead you up to the big scary goal.
Especially if you are just starting out.
Pick a small goal that you know you can accomplish. Say, for instance, you drink a gallon of soda every day, and you decide that by cutting soda out, you will start to lose weight and feel better.
So you decide to go cold turkey.
By day 3, your knuckles are white, and your willpower is completely exhausted, so you drink a gallon of soda (again… your primitive brain doesn’t like pain, only pleasure).
But maybe instead of going cold turkey, you still drink a gallon of soda, but each time you pour it into a glass, you add ⅛ cup of water. You try that for a week. It goes well. Now, you drink only ¾ of the gallon of soda, and you add ¼ cup of water to each glass.
You slowly keep switching the soda out for water. Eventually, you will get to the point where you are just drinking water.
This is not only good for your body, but it also allows your mind to adapt slowly… AND it acclimates your taste buds. And suddenly, you’ll realize that you’ve overcome defeat – and soda.
So pick small goals that you know you can accomplish, and keep building on them as you feel they get easier.
If you have a slip-up, don’t beat yourself up over it. Acknowledge what you did from a non-judgmental space and how you can learn from it.
It’s easy to let a small slip-up turn into a week-long landslide.
Usually, when you slip up, the problem isn’t the actual slip-up – it’s all those horrible thoughts we start thinking about ourselves.
My eating six doughnuts is totally neutral. It’s what I think about eating those six doughnuts that can make or break me.
It takes literally a split second to get back on track.
You just need to change the way you think about it. I know that sounds absolutely ridiculous, but it really is that simple.
I think this idea that you have to be perfect on a diet came from fad diets that demand, “You must eat exactly what is laid out on this diet plan, or you will be doomed to fail!”
If you get nothing else from this, please get this: You can still eat your favorite foods, and go out to eat, and have cake, AND still lose weight!”
You will overeat from time to time, you will have a doughnut, you will get sick, you will have obstacles… you will not be perfect in this process.
No one is.
You are going to fall flat on your face when you start your weight loss journey. It’s a given.
Use those failures to observe what happened, and to learn from it.
As long as you are failing because you are trying, it’s all good.
If you are failing because you just aren’t showing up, that’s a different story.
Don’t give in to your brain demanding that you need to play it safe.
Every single one of you CAN lose weight.
An airplane doesn’t fly in one straight line. It makes subtle adjustments and tiny course corrections along its flight path so it can land at its destination.
This is why I love my job so much. It’s the subtle changes I make for my clients that help them stay on course, and every client is unique.
When something isn’t working, you just need to course correct.
Can you imagine how much time you have wasted beating yourself up over what you did wrong, and thinking that it makes you a “failure”? If you take a second to examine what happened and make a small adjustment, you’ll be right back on track.
When you decide to make huge changes, your brain will try to talk you out of it. You may notice that all kinds of stuff starts to come at you … like you get sick or injured, or family issues arise. This is a great thing, because when you stay the course while all this other crap is happening, then you’ll be more resilient when everything is calm.
Even if you don’t stay the course, it has nothing to do with your worth as a human being. You have value and worth no matter what size you are. Maybe you just need to make some small adjustments. Or you might not have the correct information that you need.
And remember, it only takes a split second – one new thought – to get you back on track. So you are never more than a second away from reaching your goals.
Join my guest Kate Kunkel, as we discuss losing your mind and ways to possibly prevent dementia and Alzheimer. After the passing of her mom who suffered from Alzheimer, Kate has made it her life’s work to educate and empower women to shape up their bodies and save their brains. She believes that losing your mind is a choice.
Kate Kunkel has enjoyed careers as a writer, a harpist, and a TV talk show host. But her most important job developed from her desire to prevent what happened to her mother from ever happening to anyone else. Seeing the devastation that dementia wreaks has made Kate a passionate advocate for prevention of this terrible disease. By researching and creating a program to prevent dementia, Kate has made it her life’s work to educate and empower women to shape up their bodies and save their brains. She believes that losing your mind is a choice.
I know you want a great night’s sleep!! Here are 17 tips to get a great night’s sleep nighttime tips… so you’ll never have to utter the word “I can’t sleep” again.
I know not everyone falls asleep so easily so these are my top 17 tips to help you get your zzz’s:
NICOLE SIMONIN is an ACE Personal Trainer, ACE Health Coach, host of “Shape It Up Over 40” podcast, author of “The No Fuss, No Mess Shape It Up Cookbook” founder of Shape It Up, LLC, licensed Physical Therapist Assistant and former professional ballet dancer. Nicole has been featured in Racheal Ray in Season, Bicycling Magazine, Real Simple and MSN. Since 2006, Nicole has been helping women lose weight for the last time. Learn more…