5 Steps to Increase Your Metabolism After 50

Stop believing that after age 50 your metabolism is shot. I hear this from women all the time and it is simply not true. If you are healthy with no underlying conditions, you CAN boost your metabolism after the age of 50. Yes, our metabolism slows down with age (approximately 10 percent per decade after age 20) but you can still rev it up. Good news, right?! It takes work but trust me, you can get toned and fit and have a midsection again. But it takes work! If you follow these 5 steps consistently, you will see your metabolism increase within 12 weeks. Yes it takes that long…it’s a process you have to stick with. Step One: Strength train 4x a week. I know you have heard this a billion times but that’s because it is true. When you consistently strength train, you increase your lean muscle mass. When you have more lean muscle, your body has to increase its metabolism to burn calories. And you must lift heavy enough to challenge your muscles to grow. You must start to learn to love strength training in order to boost your metabolism. And when you are lifting you have to lift heavy. No 5lb bicep curls (unless you’re doing a barre class)…go pick up the 15 & 20lbs. Get yourself a trainer if you don’t know where to start. (I know a great one!) Step Two: Increase your protein intake. Every meal should have a protein source in it. Protein takes more work for the body to digest and in order to do so, increases it’s heat production. Increasing...

How to Identify and Change a Pattern in 5 Steps

We’ve all been there. You just reacted the same way you always do or maybe you dated that same person again even though you swore you never would. Patterns affect almost every part of our lives. From how we make decisions right to the people we choose to be in our lives. The thing about repeating patterns is you never grow or get a different outcome. And generally, we are trying to create different outcomes in our lives. I mean, hey, if you’re not…good for you but I am always trying to be the best version of myself. And part of that comes down to changing patters of behaviour. So how does one even go about trying to change a pattern? Step one: Recognize the pattern. Let’s use the example of eating sweets at night. As you reach for the cookie or ice cream, recognize that you are in a pattern. This can apply to any pattern you want to change. Another example is interrupting. Let’s say you tend to interrupt people when they’re speaking. Notice when you do it. Step two: Don’t judge yourself. This is usually the hardest part. When you recognize yourself repeating a pattern (eating sweets at night or interrupting), don’t beat yourself up about it. Don’t be harsh on yourself. Just notice the pattern and get ‘curious’. Curious about why you may be doing what you’re doing. Step three: Write it down. There is so much power of pen to paper. Write down the patterns you want to change and write down when you notice they occur. Then get ‘curious’ about why it’s happening...

Fitness Activities That Are Great For You & Your Significant Other!

Looking for creative ways for the two of you to get hot & sweaty this Valentine’s Day? Get your mind out of the gutter! I’m talking about exercise of course. Exercising together has many great benefits. In fact, studies show that couples that participant in physical activity together report feeling more satisfied in their relationships and more in love (Aron, Norman, Aron, & Heyman, 2000). Not only will you feel more connected as a couple, you have an instant accountability partner. When you are both committed to each others’ health and fitness, it’s easier to stick with it. Sharing similar goals brings you closer to one another as well as creates more quality time. Here are four physical activities to give a go! Yoga: Let your love loose on the mat! Yoga is a great way to experience something unique together while strengthening your core and decompressing your spine. New experiences create an increase of dopamine, a feel-good hormone, and when you experience that with your partner, your brain links that feeling to them making you feel even more in love. Weight Lifting: Couples who lift together, stick together. Not only do you always have someone to ‘spot’ you, but lifting weights releases endorphins, the happy hormone. The more endorphins, the better you feel. Lifting weights also improves endurance and stamina, which can benefit everyone in the bedroom. 😉 Indoor Cycling: Get your endorphins racing with indoor cycling. Create a little competitive spark by pushing each other to go a little faster and last a little longer with these high calorie burning classes, while being each other’s cheerleader. Experience surges of...

Pilates for Beginners: 5 Important Things to Know Before Your First Class

It can be a bit intimidating to try out a new class, especially one that you’re not even sure how to pronounce. Pilates (pronounced puh-la-teez) is a low-impact form of exercise that will work your entire body, efficiently and effectively. Before you begin pilates, here are 5 things you should know. #1. It will greatly improve your overall health. Not only will you enjoy the visual benefits of a flatter stomach and tighter muscles, but you will also be rewarded with increased flexibility, joint mobility and a stronger core. Pilates improves your posture and your bones density. It also a fantastic stress reliever and helps build great mind-body awareness. My clients often refer to Pilates as the Fountain of Youth.  #2. No shoes required. Pilates does not need any fancy shoes or exercise gear. Most exercises are done seated or lying down so all you need is a mat, comfortable workout gear and socks to keep your feet warm. #3. You will leave feeling taller. Pilates greatly improves your posture. Pilates teaches proper spinal alignment which is imperative for overall health. This is done by strengthening your back and abdominal muscles through specific mobility exercises. Many people leave mat class feeling taller. #4. Your muscles will shake. Pilates doesn’t focus on just one muscle group. Not only will you be working your core, but you will be working your hips, legs, shoulders and back as well. Thats another fantastic thing about pilates….it’s an overall workout. #5. Pilates works every single muscle group. A pilates mat class is very different than high intensity fitness classes but that doesn’t mean you...

How to Not Stuff Your Face this Thanksiving:)

Turkey and dressing and gravy…oh my! Oh, how I do love a great stuffing. Err….Thanksgiving stuffing that is;) Like most of us, I tend to overeat at Thanksgiving and then end up feeling guilty and try to make up for it by working out extra hard the next day or two. How smart would it be if instead of repeating that pattern (or making the same decisions over and over as I’ve written about previously), we create new patterns? Let’s focus on enjoying Thanksgiving dinner WITHOUT overeating and feeling guilty? I’ve devised some simple tips we can all utilize right away. Tip #1. Stay hydrated. Simple, right? One would think. A great way to not overindulge in food is to simply drink more water the day before the dinner and the day of. Often we overeat simply because we are actually thirsty. I know that sounds weird but our body can mix up the ‘thirsty’ and ‘hungry’ signals causing us to eat more when what we actually need is more water. So drink up! Water, that is. And remember, if you’re drinking alcohol, to counter the dehydrating effects you need a 2:1 ratio….2 glasses water for 1 glass of booze (not the other way around;) Tip #2. Plan a big workout the day after. This works like a charm around any big ‘eating’ event. Organize a hike or workout or a barre workout class the morning AFTER the eating event. And then, book it in with a friend as well. A friend that won’t cancel on you. Don’t pick the wishy-washy friend….maybe find your die-hard friend and organize something with them....