Get In Shape After 40.com

The day I bought my first real trail bike changed my riding completely.  Now, I am able to ride much further and enjoy my rides so much more.

My bike is a Trek 1700.  This bike is built for women and is a very comfortable bike as far as riding distances or any ride over 15 minutes.  This is the most important thing when taking up bike riding after 40.  If your arms , legs, and butt aren’t comfortable, then you don’t really have much of a chance of sticking with it.  Trek had very knowledgeable sales people at their stores that make sure the bike fits exactly what you need.  The seat of your bike must be at the correct position so your legs fit properly on the pedals. 

If you seriously want to take up bike riding, then a decent bike is a must.   But, on another note, I must say that I am not a biker, biker,  if you know what I mean.  No biking shorts and no bright colored shirts.  I am not a Lance Armstrong type biker.  Just an ordinary woman with a strong desire to stay in shape.

Forget about counting carbs and forget about fad diets.  Getting in shape after the age of 40 (in my opinion) after trying just about everything is M.O.V.I.N.G your body.

I get a little tired of women who use the excuse of too many carbs - too little time.   The bottom line is we eat too much and we move to little. 

I bought a little bike last year in April, 2007.  I bought just a cheap little bike to see if I would like it.  The bike was so cheap it was hard to pedal.  I did really like it though and started riding it almost every single day.  It built up my leg muscles and got me into better shape faster.  But - I could not ride any distances because it just wore me out.  It was a great starter bike and it did get me into shape much faster.

My very first ride was embarrassing to say the least.  Even after all the classes I took at my gym, I still struggled the first few weeks with my bike.   Actually the first couple miles I rode my bike were the absolute worst.  I am so glad I didn’t give up on it!   It made me feel better than I had in the last 15 or so years and I really loved the way it made me look!

The day things changed physically for me was the day I took my first “spin” class at my gym.  I was a nervous wreck wondering if I would be able to do this. Spinning is not easy and I wasn’t  sure if I was up for this challenge.

I was very pleasantly surprised to find that the class was very mixed in ages.  I would have to say there were an awful lot of people over the age of 45 that took this class. My class included all weights, shapes and sizes.  But, I was still terrified that I would not be able to keep up and wouldn’t be able to finish the class.

My first class was best described as “horrific.”  There are only two times in my life that I thought I could possibly die from physical exertion and this was one of them.  Seriously, death would of been a heck of a lot easier.  But I survived and even continued on with the classes. After a couple of months I was addicted and it was a wonderful addiction!

Occasionally, very heavy women would come in the class and sit way back in the corner on one of the bikes almost hiding.  I always think that no matter what SIZE YOU ARE, when you are trying you are just the best! 

So, no matter what size you are or what shape you are in, the most positive thing you can do is challenge yourself.  Start slow and gradually add more each week.  

Next:  After two years at the gym, body sculpting classes and spin classes I finally buy my first bicycle.  Guess what happens??
 

After 2 years of “thinking” I was doing this great work-out at my gym, I took my first class and realized I must not have been doing much at all. 

When was the last time you felt intense physical pain from exercise?  Not the over-strain kind of pain, but the pain where every muscle hurts from being used.  That is what happened after my first class at the gym.   I was in extreme physical pain for 3 days and it was hard to even get up out of a chair. 

I took a “body sculpting” class that lasted one hour.  It was one very long hour that made me very seriously want to give up my gym membership and never come back.  Fortunately, I did not quit and I went back as soon as my muscles would let me continue.  I started to not only look forward to my class, but I signed up for another one that I really feel in love with…  spinning.

 If you honestly want to get in shape after 40, you really do need to “step it up a bit.”  Don’t be afraid to push yourself!  It is much harder but more than well worth the effort.  Going  “solo” at the gym gave me the opportunity to take it a little easier.  The classes on the other hand is exactly what I needed to push myself.

I loved my gym and I loved everything about my gym.  Two years later, I was still in love with my gym.  I loved the sauna the most.  Yes - after two years of never once breaking a sweat during a work-out,  or feeling any strain or pain, I was still enjoying my sauna. (whoops I mean gym.)

Two years into my 5 nights a week at the gym, I was sitting on the bench (after getting out of the sauna) and a little red-faced Chinese woman came huffing and puffing into the locker room.   She was probably in her late 30’s and was in extreme physical shape.  She had just ended an hour long kick boxing class.  I started telling her about my years at the gym and my disappointment in not really getting anywhere.  She jumped up and put her finger right in my face and said “you need step it up a bit.” Who knew she had watched me for years?

She asked how many classes I took per week to “push” myself.   Since I had never really paid much attention to the class schedule assuming it was for younger people, the answer was 0,  and “pushing” myself was what I considered the part where I got dressed, fixed my hair, got in the car and drug myself to the gym.  That was a big push.

Tomorrow’s post will be “when was the last time you felt physical pain” and my first class at the gym.

I found a great tasting cereal that is also organic and provides 500 mg of Omega-3 and 7 g fiber per serving.

Nature’s Path Organic Flax Plus Cereal

I found this cereal in my local grocery store (healthy food section)  so I don’t think it should be that hard to find.

I really like the way it tastes and at only 110 calories for a 3/4 cup, it is a great way to add more fiber to your diet.  Add a cup of blueberries and you are off to a great start for a high fiber day!

What to do with an Eggplant?  Sometimes you walk through the grocery store and see these vegetables but really have no idea how to prepare them.

I have found that there are two types of eggplant people.  Ones, such as myself, that has never prepared one; and then the ones that eat them often.  It is all or nothing with eggplant.

But…the eggplant provides the fiber and nutrients we need and they are also very low in calories.  Below is a helpful and easy way to prepare the eggplant.   It is filling and tasty and something you may have been missing out on.

 BAKED EGGPLANT

1 peeled eggplant, cut into 1/4-inch-thick slices
1 tbs. Olive oil
1 medium onion, chopped
1/2 teaspoon dried Italian seasoning
3 garlic cloves, chopped
1 (8-ounce) package sliced mushrooms
1 (8-ounce) can tomato sauce, divided
1/2 cup shredded part-skim mozzarella cheese, divided
1/4 cup grated fresh Parmesan cheese

Spray a cookie sheet with cooking spray. Arrange the eggplant slices on a baking sheet and broil 3 –4 minutes on each side or until your eggplant is lightly browned. 

Sauté the mushrooms  in olive oil for about 3 minutes.  Add onion, garlic, and seasonings and sauté another 5 minutes.

Spread half of mushroom mixture in bottom of a baking dish coated with cooking spray. Arrange 1/2 of eggplant slices over mushroom mixture; sprinkle with salt and pepper. Top with 1/2 cup of tomato sauce and ½ of the mozzarella. Spread remaining mushroom mixture over mozzarella; top with remaining eggplant slices. Sprinkle with more salt & pepper; top with remaining tomato sauce. Cover and bake at 375° for 1 hour. Sprinkle with remaining mozzarella and Parmesan.

Bake, uncovered until cheese melts.  Enjoy!

I  remember trying to eat the Brussels sprouts my mom prepared while growing up.  I thought they were horrible little bitter, mushy, smelly cabbage balls.  My sister recently cooked a Brussels sprout stir-fry that I fell in love with and find myself preparing this recipe once a week. 

 Brussels sprouts are very nutritious and add fiber and antioxidants to your diet.  It is important on your quest for getting in shape after 40 to start adding new more flavorful vegetable recipes to our diets. 

Stir-Fry Brussels Sprout Recipes
1 tbsp. olive oil
1 tbsp. butter
7 - 8 fresh Brussels sprouts
1 small yellow squash
1/2 cup sliced almonds

Slice the Brussels sprouts like a tomato and chop up each slice.  Melt the butter & olive oil in a skillet and saute the Brussels sprouts for about 5 minutes.  Add the squash and saute about 2 minutes more.  Add the almonds and continue sauteing for another couple minutes.  This is really good with a little bit of fresh lemon and parmesan cheese. Don’t forget to season with salt & pepper.

Enjoy and try this new Brussels spout recipe this week!

Is life sometimes too serious for you as it is for me?  I have always thought that mental clarity provides a great foundation for having the persistence to keep yourself in good physical shape.  Not only am I getting my body in good shape but also my mind.  The two go hand-in-hand.

I recently bought Oprah’s book of the month - Eckhart Tolle’s “A New Earth.”  I only get to watch Oprah about once a year due to my job so I am glad that I happened to be home that particular day.

I normally don’t read these type of books but, something about the show made me go out and buy 3!   I bought books for a few others as well.  So far I am very impressed by the book and hope to share some thoughts and ideas on how to improve your mental outlook so that getting in shape at 40 is much easier. 

Tonight is the first ever “world wide” class that Oprah and Echart Tolle will be conducting via the internet.  I am signed up for the class and am very anxious to see how this turn out!

Stay tuned for more!

American women need to get at least 25 to 30 grams of fiber per day in their diet.  Getting your daily grams of fiber is a great way to control your weight.  Not only is fiber important to our daily diet but, it also contributes in helping us manage our weight.  This is another reason to avoid the fast-food restaurants at all costs. 

Highly refined and processed foods contain little fiber not to mention nutrition.  Foods that are naturally high in fiber are also lower on the Glycemic index; they raise blood sugar levels much slower, making us feel fuller for longer periods of time.

Here is an idea of what I try to eat during the day to get all the fiber needed and also this is a perfect example of a healthy day of eating not to mention easy. 

BREAKFAST:
½ cup Post  Raisin Bran Cereal   = 8 grams of fiber - 180 calories
½ cup fat free milk - 50 calories
1 cup blueberries  = 4  grams of fiber   -  80 calories

SNACK:
yogurt:  calories 120

LUNCH:
½  TURKEY Sandwich with romaine lettuce & tomato & mustard
1 slice whole wheat bread = 2 grams of fiber - 80 calories
1 tomato - 1 gram of fiber - 25 calories
3 slices deli turkey -  60 calories
1 oz. Pretzels - 1 gram fiber - 100 calories

DINNER:
1 cup cooked spinach =  4 grams fiber - 50 calories
lemon pepper salmon  using ½ fillet - 220 calories
¾ wild rice - 2 grams fiber - 160 calories
1 cup sliced strawberries - 4 grams of fiber - 50 calories

SNACK:
2 oz. low fat cheddar cheese & 1 glass red wine =  150 calories 

Total Calories  = 1,305
Total Fiber = 26

If you want to bump up your fiber total for the day - eat a pear.  Pears are high in fiber and come in many different varieties.  Place pears in a brown paper bag to ripen.  Check for softness near the top of the pear.  When ripe enough, you can keep pears in the fridge for about a week.

I have started walking to burn 200 calories per day so that brings my total burned calories (per day) to about 1,750 figuring in my BMR.   So I have -450 calories in my deficit bank for the day.  If I can do this every day I will easily loose a pound per week.