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Real Stories from Real People
Julie
I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Body
  • Out with the Old, In with the New
    Doing the same workout week after week can get boring. It can also slow you down from reaching your fitness goals. Slow down long enough, and you’ll stop your progress altogether. Change things up with your routine by trying one of these six workouts. Read >>
  • Fifty and Fit
    As you start to age, it takes a little more effort to do things you once did with ease. The reason? Your fitness abilities and needs are changing. In order to avoid injury, stay fit, and prevent chronic disease, adjust your workouts to the different ages and stages of life. Read >>
  • Homebound Fitness
    While working out at home has always been an option, it isn’t your first choice. But you were forced to do it for a while, so you made the most of it. If you’re wondering what’s currently trending in the home fitness industry, wonder no more! Read >>
  • Why You Should Lift Heavy Things
    Strength training, also known as resistance training, is an important part of a balanced workout routine. Why is strength training such an important part of fitness? Read on to find out. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Fifty and Fit

Fitness needs and abilities change as you age. Here’s what to expect in your fifties.

The milestone birthday has come and gone. You’re now officially over the hill. If you still feel young and energetic, more power to you! Most likely, you’ve noticed you’re beginning to slow down a bit. An achy back, stiff knees, failing eyesight, or graying hair are all signs you’re getting older, whether you like it or not.

As you start to age, it takes a little more effort to do things you once did with ease. The reason? Your fitness abilities and needs are changing. In order to avoid injury, stay fit, and prevent chronic disease, adjust your workouts to the different ages and stages of life.

Here’s how to do just that, so you stay fit in your fifties and beyond.

Change the Intensity

For those who are in shape and who’ve been exercising for years, there’s no reason to stop what you’re doing. The benefits of exercise apply to everyone, no matter what stage of life you’re in. Whether your passion is golf, tennis, or cycling, keep at it. Just be sure to listen to your body in the process. You may not be able to maintain the same intensity as ten years ago, but that’s okay.
Slow the pace if you need to. Adjust your workout routine to include two or three low-intensity sessions each week. After days of high-intensity workouts, give your body time to recover. Your joints, bones, and tendons may not be as strong as they used to be. Years of living has possibly worn them down. Pushing yourself too hard increases your risk for injury, so keep pushing. Just listen to your body.

Cross Train

If you’ve been doing the same workout for years, it’s time to add some variety. Doing the same movements over and over again places stress on certain parts of the body while the unused parts weaken. This can lead to overuse injuries or muscle imbalances. Cross training forces you to add a little variety to your workouts. Try new sports or activities. Find a friend to explore new workouts together. You may find a new exercise you wish you’d found years earlier.

Include Strength Training

As you age, your risk of osteoporosis increases, as does your risk of falls and injuries. Strength training is one way to reduce these risks. Working against some form of resistance keeps your muscles and bones strong to avoid injury and disease, while making everyday activities easier.

Strength training is working against some form of resistance. This may mean exercising with free weights, weight machines, resistance bands, or your own bodyweight. Plan to include strength training in your workout routine two to three times a week.

Add Flexibility Exercises

If you’re not stretching regularly, it’s time to start. A simple stretching routine several times a week is helpful for maintaining your range of motion and balance. When you’re flexible, you reduce your risk of injuries, prevent aches and pains, and improve posture.

Go Low-Impact

If you’re beginning to notice your joints are more achy than you remember, it may be time to adjust your workouts to include more low-impact activities. These workouts keep one foot on the ground at all times. This means there’s no jumping or jarring movements that place pressure on your joints. Running, basketball, and plyometrics may have to take a back seat to make room for activities such as walking, water aerobics, cycling, rollerblading, rowing, or the elliptical. While these activities may be low-impact on your joints, they have a major impact on your health and well-being. So find some low-impact exercises you enjoy and make the most of them!


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