Middle Age & Weight Gain: How To Handle It

What makes loosing weight hard as we get older and how can we get a handle on it?

We had this question recently from one of our clients, but it’s not the first time we’ve been asked it. We’re middle aged ourselves so this is something we’ve looked into, for our own goals and to successfully help our clients.

First up, why does it get harder to lose weight as we age? Well, there are a few reasons – mostly to do with the natural ageing process of our bodies. After about the age of 35 (we’re all different though – that’s why we work with blood tests and genetic samples with our consulting clients), there are a number of hormonal changes going on in the body which can contribute to weight gain.

For both men and women sex hormone levels drop, with less testosterone in the body, we have a lowered ability to synthesis new muscle tissue. This is an issue as from this age we’re losing roughly 3 to 5% of our muscle mass per decade with a resulting progressive drop strength. It’s a double whammy, our muscle tissue is degenerating and our hormonal balance is no longer primed for regeneration.

Our bone density also lowers (partly in thanks to lower oestrogen levels), while this won’t affect our weight per se, it’s important to note this for the fixes we’re going to recommend.

Likewise our collagen production lowers as our age increases (yes wrinkles!) but also less elastic tendons and ligaments.

On top of this our metabolisms also slow as we age, meaning we burn less energy than we used to. Now factor in that muscle is highly metabolically active, and that we’re losing that too and you can see that we’ve got double whammy of metabolic sluggishness.

Throw increased stress into the mix (midlifers are known as Generation Squeeze – careers, kids, parents etc) and you can be looking at raised cortisol levels too. This is linked with increased body fat (particularly abdominal fat) not to mention a host of other negative health indicators – both physical and mental.

So, let’s recap: our metabolisms are slowing, we’re losing muscle mass (slowing metabolism further), strength, flexibility and bone density. We’re probably stressed too, leading to more fat gain and our lifestyles probably mean we’re not moving as much as we should and we’re probably eating too many of the wrong things at the wrong times. That’s why losing weight is harder as we get older.

All is not lost – far from it! And it doesn’t take a massive lifestyle overhaul. We need to address two factors – movement, and nutrition.

As we age, it’s great to keep moving for all kinds of health reasons, and if you can, a couple of HIIT sessions a week are going to be great to boost your cardiovascular fitness, burn body fat and raise your metabolic rate. If you need to ease into HIIT then standard cardio is fine, it’s about getting moving regularly.

If you can go the HIIT route then you need to train for 15 – 20 mins twice a week – do-able!

We also want to not only preserve, but increase that muscle mass, so a minimum of two sessions of resistance training a week are your prescription for: increased muscle, increased strength, better bone density, higher metabolic rate.

These sessions don’t have to be in a gym, or even using weights at all. Again, a 20 to 30 minute bodyweight workout can work wonders.

Moving more burns more calories too, which is going to help with your fat loss. The other thing that’s going to help is addressing your nutrition. Knowing what to eat, when makes a huge difference and it’s not about restriction or foregoing your pleasures – we love a drink. This is something we spend time coaching our clients on and helping them with their nutrition, making sure they’ve got a firm grasp of the essentials for sustainable, long term healthy living.

Add some stretching post workout for those tendons and ligaments, or a regular yoga class, and when you put it all together you’re helping future proof your body for old age.

Finally, address the stress. Start habits and rituals that help move you to a more positive space. Practice meditation and mindfulness. There’s a lot you can do for yourself, but working on your mind is definitely an area that getting help can make a big difference with. We’ll use NLP techniques or patterning based on hypnotic symbolism to help clients reduce stress and shift towards positive habits and thoughts.

There we have it, some of the things that are happening to us as we get older, and solutions for dealing with them so that we can get to, then stay, in the mental and physical shape we want to be in.

With the right knowledge its not that hard, its not that time-consuming but the results can be life changing and prevention is better than cure. It’s not too late to start and imagine how good you could be feeling a month from now 🙂

If you’d like to learn more fill out this form ➡️https://bit.ly/2VFZfhe⬅️

or book a call ➡️https://bit.ly/2P35PvP⬅️

https://38nacademy.com/midlife-mentors/

If I train more, will I get better results?

“If I train more, will I get better results?”

We get asked this all the time. How much should I train. Should I train more to get better results?

The very simple answer is that you should try to move your body every day.

However, the in-depth answer is a more complex. For best results you really should structure your week based on goals and lifestyle.

So what’s your goal?

Are you looking to lower body fat, add muscle, get fitter or a combination?

Next be realistic. How many times a week would you like to train, and for how long. There’s no point committing to a 2 hour training session 6 days a week if you’ve only got 20 minutes twice a week.

FYI….as a minimum you want to be training for 20 minutes, three times a week. Ideally with a day of rest in between each session.

Now onto how you might structure a week…

If your goal is to get fitter and or strip body fat, you might want to focus on a HIIT workout twice a week with one resistance circuit. Or just straight out HIIT three times a week, say on a Monday, Wednesday, Friday.

If you’d like to condition the muscles for a lean strong look and blast body fat, then an option could be to go for 2 resistance sessions a week, say Tuesday and Thursday, with HIIT 3 times a week on Monday, Wednesday and Friday.

If adding mass is your goal, then focus on more resistance training and less HIIT and cardio. If you’re going to do full body workouts then 2 to 3 times a week with a day of rest between. Or you can split into push and pull movements and do 4 sessions a week. Or break it down into body parts and do a part a day (yes the options might seem endless!)

FOR MOST PEOPLE…
Mixing up 2 to 3 HIIT sessions with 2 to 3 resistance training sessions three times a week is going to get you awesome results.

But, remember everyone is different. Listen to your body and track your results over a decent amount of time so you can see what works for you.

People tend to give up on a workout programme too early. Always give it at least 2 weeks before you decide to change it. But do change your programme completely every 6 to 8 weeks as your body will adapt and your progress will plateau.

A final word…
Don’t forget to add in some of what you love – a run at the weekend, a long walk, a bike ride and do try to get outdoors at least once a week.

OK, a final, final word!
Remember, if you’re easing back into training after time off, or you’re new to it, take it steady. At the other end of the spectrum, more can be less. Overtraining will see you going backwards and becoming ill. Recovery is as important as the exercise.

How can we support you?
In our Academy, we have a bunch of 4 week training programmes which our members follow. They’re also great for learning how to put together, and formulate your own plan.

On our retreats we’ll aim to get you through as many different types of workouts and methodologies as we can (with recovery time!) so that you have the knowledge and tools to go home with. We also give you a follow up training plan.

And if you do want some more personalised help and support, please get in touch as we take on a handful of clients each month to work with on a one to one basis.

38nacademy.com

Winter Body Tips

Most of us find it really tough keeping up our exercise and nutrition goals in Winter. Is it any wonder? Short dark days, long nights, cold weather. It’s all to easy to skip the workout when you look out the window and see the rain falling. Plus the cold makes us crave comfort food (we’re swaddled in big clothes anyway..!)

Firstly, don’t be too hard on yourself. A lack of natural light can lead to a vitamin D deficiency (since we synthesise vitamin D from sunlight) which can in turn, lead to fatigue and depression. Even in mild cases, you’ll feel like you can’t be bothered to hit the gym or do a workout. Throw in cold weather and your body starts to crave the energy hits of sugars and starches from “heavier” carbs.

So now we know it’s normal to feel a bit ropey – we can take responsibility for addressing it. The winter months don’t have to be the time you let yourself go, only to give yourself more of a mountain to climb as Spring comes.

Yes it’s OK to enjoy Christmas festivities with canapés and mince pies – but don’t let it get out of control.

And remember – Summer Bodies Are made In Winter!

Here’s our top ten tips on how to stay on track…

1. Set some goals and be accountable
Arguably the most important tip here. Nail this and the rest will fall into place. Set yourself some training and/or body goals, and check in with them frequently. Make yourself accountable by publicly sharing them within a supportive space. Countless psychological studies show that setting and checking in with goals makes you more likely to achieve them than not (duh!) but also that telling trusted others (who support you) makes you more likely to succeed. A place like our Academy community is perfect – our members post their goals, their progress and are supported on their journey (38nacademy.com) – you have the benefit of being with a like-minded tribe. A close friend, partner or family member is another option.

2. HIIT it up
We get it, you don’t want to spend hours of your week training. Neither do we. HIIT delivers cardio-vascular, conditioning and fat burning benefits in 15 – 20 minutes of intense activity. It’s our go to way of training and a time effective way to keep to your body goals. Top tip – if you’re looking to reduce body fat go for it fasted first thing in the morning.

3. Take it outside
Outside the weather might be frightful but there is some great technical gear out there now to keep you warm and dry. Working out outside has been proven to boost your mood – cue Vitamin D. Plus, how good will that hot shower feel coming in from a workout in the cold?

4. Buddy up
See accountability in Tip 1 above…find a workout partner. You’ll have someone on the same journey as you, experiencing the same things. Support each other and you’ll find you’ll get there quicker, with more fun. Claire and I make each other accountable – mainly because we don’t want to let the other one down!
The good news is we’re launching a FREE 2 WEEK CHALLENGE on Facebook in January, where we’ll be posting our eating and exercise routine every day. We’ll be your buddies and you’ll be ours – burning off that festive excess and cheering each other on. Look out for details coming soon…

5. Gear up
New workout gear can make you feel more inspired to train. I see Claire lift heavier when she’s flouncing around in her new Nikes (not that she needs more encouragement to buy lycra!) Maybe add some workout gear to the Christmas list…?

6. Workout at home
These days you really can workout anywhere, anytime. Sites like YouTube and Vimeo have workout videos galore. We have hundreds of REAL TIME workout videos in our Academy – which is like having our own PT in your living room. And it’s for every level of fitness.

7. Enjoy the good stuff but moderate
Christmas comes but once a year, but the Christmas excess can feel like it will take a year to shift! Instead of over-indulging, make the conscious choice to enjoy what’s on offer – in moderation. Mince pies are yummy, but how many do you really need each week? Every time you’re tempted, pause and remember your goal (visualise it!) Think about this choice point and whether it is moving you forward or back.

8. Start a new programme
Learning stimulates new neural pathways, so why not start a new training and nutrition programme? You’ll be working your mind as well as your body, meaning you’re more engaged in the process, and get results. We’re launching a 40 Plus Back To Fitness 4 Week programme for the new year.
This is a complete, 4 week, done for you course with real time workout videos, meal plans, recipes and motivational emails to keep you on track. Look out of the launch (we already have a waiting list!)

9. Boost your vitamin D
Always check with your health professional before supplementing, BUT – in the winter you’ll benefit from a Vit D supplement. We also love waking up to light rather than the shrill of an alarm – so consider a light alarm clock that wakes you up gradually. They’re not too expensive these days and for us they make a huge difference to they way we feel.

10. Book a holiday
Booking a holiday not only gives you something to look forward to, but you can use it to reinforce your goals or help you set some for the future. We have it all covered at our Marbella retreats. Fitness, Mindset, Nutrition and winter sun. Surrounded by 5 star luxury.

Our Body:Reset retreat is running at the stunning Puente Romano Marbella from January 10th to 13th…so get in touch if you want to grab one of the last few spots… click here for details

Taking Your Retreat-Acquired Knowledge Home To Your Busy Life

Fitness retreats are all the rage right now with a mounting number of people looking to incorporate a fitter lifestyle into one that includes traveling to exotic destinations. Wellness tourism, of which fitness retreats forms a part, is booming with the industry growing nearly 50% faster than overall global tourism in 2017 according to the Global Wellness Tourism Economy Report (GWTER).  Our lives have become so busy that it is easy to lose track of what is important: our own health and well-being. At a fitness retreat, we are privy to invaluable guidance from seasoned professionals pertaining to our general health and well-being, fitness and nutrition. In order for the fitness retreat to be of real value to us, we need to take the knowledge we gain back home and apply it to various areas of our busy lives. That’s why we developed our Academy – to support you and keep you on track for your body goals, where ever you are.

Make an effort to eat healthily

Regardless of where in the world you go on a retreat, healthy nutrition is bound to be a focal point, especially considering that over 50% of adults in the UK are overweight or obese according to the NHS.  While on your fitness retreat you will become accustomed to eating nutritious meals that not only fuel your body but your mind as well. Once you return home you need to find a way to continue with your newly-acquired healthy eating habits despite a very demanding work schedule. One way to ensure that your eating practices change for the better is to rid your home of junk food. You should also start packing your own healthy lunches for work instead of buying takeaways or eating at the work canteen. If you are pressed for time to make your own healthy dinners, set aside an hour at the start of every month and draw up a menu. You can even prep some of the food in advance and refrigerate or freeze it for later use.

Forget fad diets, miracle supplements and  “promise the world” slimming teas and coffees. We focus on coaching you for sustainable fat (not weight) loss, and maintenance, whilst still living in balance and enjoying life. Our flexible nutrition approach based around knowing your TDEE (if you don’t know – come see us!) and ideal macro ratios make it simple to eat well for your goals. This is what we teach on our retreats and via our Academy, with a host of resources to make it easy to eat healthily even when you’re pressed for time.

You’ll have our nutrition workshop on your retreat to set you up for simple to follow, sustainable healthy eating, and in our Academy we have meal planners, recipes, nutritional videos and guides to help you.

Exercise regularly

The foremost purpose of a fitness retreat is to instill a healthy attitude towards exercise in attendees. Despite the importance of regular exercise being common knowledge, half of British adults never do any exercise according to the British Heart Foundation. Regardless of how demanding your work life is, you need to engage in at least 150 minutes of moderate aerobic a week once you return from your retreat as recommended by the NHS. One of the easiest ways to incorporate exercise into a busy lifestyle is to start setting your alarm for 30 minutes earlier in the morning to either go for a brisk walk or jog, do some yoga or even engage in some kettlebell exercises. You can also remain active while at work, opting to go for walks during your breaks instead of staying at your desk or even squeezing in a gym session.

Most of our clients are time-poor so we focus on short yet effective training protocols both on our retreats and with our coaching clients. Why spend hours in the gym when you can get the same results with informed eating and training?

Stay well hydrated

During your fitness retreat, you would have often been encouraged to drink enough water not only during your periods of physical exertion but during the day in general as well. Sometimes it becomes difficult amidst a very demanding day to get through even a single bottle of water regardless of the recommended daily intake of 8 glasses.  If you struggle to drink plain water you can spruce it up easily with a couple of lemon slices, a sprig of lime or other fruit including pineapple, kiwi, and berries. Drinking a glass of water prior to a meal can help you eat less, aiding your weight loss efforts while keeping your body well-hydrated.

The success of any fitness retreat lies in its ability to change your lifestyle in the long run. If you only engage in healthy eating habits and regular exercise while on retreat but return to your unhealthy habits as soon as you return home, your time at the retreat would be futile. Try to incorporate what you have learned into your everyday life and fully enjoy the benefits of your time away on a potentially life-changing fitness retreat.

If you want to keep in shape post-retreat and be supported then why not join our  Academy? It’s an online resource brimming with workout videos, programmes, nutritional information, hundreds of recipes, mindset, goal setting and motivation tools, and a private facebook group where we host live training and webinars. It’s free for 5 days then just $37 a month – less than a PT session or a coffee a day!

Check out the Academy here.

Let’s Talk Fat! The Omega-3 Low Down

Adding fats to your diet is essential if you want to live a healthy lifestyle that results in feeling and looking great, but it has to be the right kind of fats. Essential fatty acids fall within this category and are a crucially important addition to anyone’s diet.

Omega-3 essential fatty acids are made up of two components: DHA (which stands for docosahexaenoic acid) and EPA (eicosapentaenoic acid).

The best source of DHA and EPA are fish, especially salmon, seaweed, shellfish and algae. Furthermore, you can also get omega-3’s from unrefined whole grains, dark; leafy greens and certain nuts and seeds like walnuts, flaxseeds and pumpkin seeds. This second group contains ALA (alpha linolenic acid) which your body then converts to EPA and DHA.

Your best bet, however, is to get your omega-3’s from seafood because your body converts only about 15 percent of dietary ALA to EPA and much less to DHA.

What do you do if you don’t like, and absolutely refuse to eat, seafood? Well, fortunately you can get omega-3’s in capsule form. Not everyone’s stomach can handle these capsules, but try them out for one month. It’s an extremely convenient way to add omega-3’s to your diet.

When purchasing omega-3’s in pill form, you’ll notice some products also contain the other two components of essential fatty acids: omega-6 and omega-9. Stick with the products that contain only high amounts of omega-3’s. Most people already get high amounts of these two fatty acids from their diet, and it’s this lack of omega-3’s that is potentially the culprit behind many health problems today.

When adding omega-3’s to your diet through pills, look for 1,000 mg pills with high EPA and DHA potency and take 1-4 per day with food depending on your current health status and healthy living goals. Your Doctor or physician should be able to consult with you about this.

So now you have a good introduction into omega-3 fatty acids and the different ways to add them to your diet, but what are the health benefits associated with them?

Plenty! Here’s a quick list and you can also easily do some research by searching for “benefits of omega-3” in your favourite search engine.

– stabilises blood sugar levels and lowers insulin levels
– boosts your immune system
– encourages your body to burn fat and decreases appetite
– improves your mood and attention span
– reduces inflammation
– improve your skin tone and radiance

If the above doesn’t get you excited about this proven, inexpensive and easy-to-get fatty acid supplement, then check your pulse!

So, make sure that the fat component of your diet is made up of healthy fats and do look at supplementing with omega-3 capsules for the benefits outlined above.

To learn more about nutrition, training, mindset and all kinds of other health related things, check out our 38N Academy (free for 5 days!) and join live workouts, live q&as, download training programmes, workout your macros and so, so much more…

Check it out for free now: https://38nacademy.com

HIIT Me Up!

It’s no secret that we love HIIT! High Intensity Interval Training gives you more bang for your buck than a conventional workout – which is one of the main reasons we love it – if you’re busy (and who isn’t) you can reap the fat stripping, metabolism boosting, cardio-vascular boosting benefits in as little as 15 minutes.

HIIT sessions are the cornerstones of our retreats and our Academy (https://38nacademy.com), and when integrated into your routine along with resistance training and solid, healthy nutrition, they put you on the fast track to your body goals.

The other reason we love them is that HIIT sessions are fun! There are loads of different ways to do HIIT and we stream live HIIT workouts each week in the Academy and have them up for our members as real time workouts they can do anytime.

If you’d like to see the kind of thing we LOVE doing, then scroll down past this fantastic HIIT infographic from our friends at quill.com and join in with Claire and I in a real time workout!

See your real time HIIT workout underneath the infographic 🙂

Why HIIT is still a top trend plus tips to incorporate it into your workout routineInfographic by Quill

If you like the look of the that, then why not join us on one of our fitness experiences and/or check out our 38N Academy? It’s just $1 for 7 days so you can see if you like it, then $47 a month (you can cancel anytime) for live workouts, downloadable training programmes, grab & go workout videos, real time workout videos, mindset and motivation coaching, meal planners, nutrition guides, hundreds of healthy recipes with nutritional and macro information, a private community and of course, us, cheering you on.

Check it out here.

Sign Up For Our Midlife Newsletter
We respect your privacy.
Processing...
Thank you! Your subscription has been confirmed. You'll hear from us soon.
ErrorHere