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/

Are You Investing In You?

I’ve just completed our Q1 accounts and what leapt out at me was the amount (relatively) that Claire and I have spent on coaches, courses and learning.

We have a stable business, a strong sales pipeline for our retreats, corporate clients and consulting clients. We know what we’re doing. So why are we spending on coaches and learning?

The answer is, because we have a growth mindset. It would be easy to sit back and stay where we are, and have an easy, uncluttered life, but that’s not what we want or believe in. Don’t get me wrong, it’s good to rest every now and again, but when you stop learning, stop growing, you don’t stay still, you actually go backwards.

This year we’ve worked with business coaches, money coaches, sales coaches, NLP coaches and more. Why? We know this stuff…

Well, we do, but other people can often articulate it better (with a fresh perspective) and we want to be the best versions of ourselves we can be. When we see an area we can improve on we jump at the chance to work on it.

That way we can be the best we can be, and we can be even better at helping others. Our lives are a journey, and your learning doesn’t stop when you leave school or university, it carries on throughout your life.

Now, you might passively sit by and let life teach you lessons (and it will!) but why not take control and learn what’s going to benefit you, and the people around you, the most?

Could we have coasted on without these coaches? Yes, for sure. But they all added value to our lives and what we can offer others.

So this short blog is not meant to tell you how great we think we are, but rather how we acknowledge that we need support and learning to grow and become greater, to reach higher, to serve better.

The purpose of this piece is to ask you, where can you level up? What part of your life would you like to steer in a more positive direction?

It’s never too late. In the words of Ghandi, “Live as if you were to die tomorrow. Learn as if you were to live forever.”

if you’d like to talk to us about how we could help you move forward, then drop us a line.

We’d love to speak to you 🙂

Much love

James

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

SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

⭐️ SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

🚫 The more I learn about myself, the more I realise that it’s not about getting rid of my flaws.

🤕 Neither is it about putting sticking plasters on them or pushing them away like they belong to someone else.

🧘🏻‍♀️Inner contentment comes from looking at those gnarly bits of yourself. Without frustration. Without self blame or pointing fingers.

👀 Yes seek to understand. But once you do, don’t carry on dissecting.

Just sit with them. Accept them as part of the glorious make up of you.

And know that every new day you get a chance to be the best version of you.

⚡️ Sometimes the old sh*t will fly up in your face. Sometimes your gnarly bits will nip at your heels.

Don’t dwell on them. It’ll bring you down.

And you have too much to give right here, right now to let that happen.

🙏🏻 You’re a gift. Hold yourself in high regard.

Much love xx

Time To Get Your Sweat On – Looking After Your Relationship

Exercise and decent nutrition can be game changer in a relationship.

💥OK so this is a little controversial…..💥

❗️LOOKING AFTER YOUR BODY DEMONSTRATES SELF RESPECT❗️

AND QUITE FRANKLY….THAT’S DAMN SEXY.

When we first get together with someone, we want to be our best. We make an effort.

🤯 As time goes by, life sh*t gets in the way. We have stressful jobs, family lives, financial concerns.

It’s totally understandable that looking after ourselves goes on the back burner.

🖤 But here’s something to consider. Not only is it not great for you, but it’s not great for your relationship.

Or how your partner sees you.

Yes I told you this this is controversial.

After all – your partner should love you and fancy you no matter what. And of course that’s true. It most definitely shouldn’t be a deal breaker (and there may be reasons you can’t exercise due to illness etc)

🗣 BUT I’m talking to people that are healthy and able. But choose to do NOTHING to change their circumstance.

You may not like what I have to say, but is it possible that you’re hiding from the plain, hard, cold truth that it’s simply not attractive when someone gives up on themselves?

🔺 Imagine this. Subject A. You berate yourself in the mirror. You call yourself fat all the time. You have zero energy. You don’t want to have sex because you hate getting undressed in front of your partner (and yes this entire post applies to BOTH men and women).

You complain about being unwell and overweight but you sit there every night stuffing your face with a take away in front of the TV (and you take the car everywhere)

🔺 Now….subject B.
Same situation. But B finds the courage to reach out and seek help. You begin getting up 20 minutes earlier three times a week to exercise. You take a packed lunch to work instead of eating in the canteen. You make a stand and quit the excuses.

⭐️ A stays stuck. B develops new habits.

⭐️ A’s confidence dwindles. B’s expands.

With this in mind, can we see how the self love and discipline that comes with B’s approach might begin to positively affect their relationship (and many other areas of their life…?)

⚡️It’s empowering. Sexy. In control.⚡️

And we don’t think there’s a decent relationship out there that wouldn’t benefit from a bit of that stuff.

Better still. Start moving your asses together. Make it a shared interest. Release some feel good endorphins. Show each other you think you’re worth it.

🚫🚫🚫🚫
It’s not too late. You’re not too old. And you haven’t been together too long to change.

Much love,
Claire xx
(and James of course!)

PS: James and I have seen the positive effects first hand. Time and again lovely couples come to our retreats and we see them transform in front of our eyes.

They see each other in a new light. Stronger, fitter and more determined. Going outside their comfort zone in a way the other one didn’t think was possible.

If you’re interested and want to take the bull by the horns(!), we have spaces available on our March retreat (7-10).

We’d love to see you there.

thirtyeightdegreesnorth.com
38nacademy.com

#traintogetherstaytogether #selfpride #endorphins #noexcuses

Don’t Let Comparison Steal Your Joy

We live in an amazing, high tech, ultra connected world. We basically have the world’s knowledge in a device in the palm of our hand. Just stop and consider for a few seconds: you, right now, are living in the most scientifically and technologically advanced time the human species has ever known…

If we look back through history civilisations have come and gone. Vast tracts of the planet have lost their knowledge and learning and regressed.

Right now we are so so privileged. Self driving cars, intelligent devices, breakthroughs in medical science, in quantum theory. Make no mistake, this technology and what it delivers is amazing. Even 15 years ago what we have now would have seemed inconceivable (I know – I was working in mobile content back in 2000 – no one really understood or believed how these devices would advance and transform our lives).

Yet this technology also has a dark side. The paradox is that although we are now the most connected we have ever been in our entire planet’s history, we have soaring levels of loneliness, of depression, of dissatisfaction.

That’s because we can see into each other’s lives like never before. Or rather, we think we’re seeing other’s lives… Twenty years ago you pretty much knew your friends and family well, and what you knew about them, you knew from hanging out with them or them telling you. Today you can monitor your friends’ activities thousands of miles away via your social feed. Not only that, you can see right into complete stranger’s lives as if you know them. And don’t their lives look wonderful?

Social media breeds a false intimacy on multiple levels. Two of which are that you don’t actually know that person at all. The other is that you only see what they want you to see.

You have a perception that their life is soooo much better than yours. Yet what they post may be an illusion too. That travel blogger always on a beach bragging about “laptop lifestyle” is actually lonely and broke. The fitness blogger that always has the perfect body and posts indulgent meals. But they’re not eating those meals. Those pics were taken months ago on a cut. They’re hungry and tired…and loathe their body.

I could go on. The intimacy that social media brings bypasses our filters. We want to believe what we see. Our lives don’t stack up, we slip into negative thought patterns, or worse, negative self-beliefs.

Stop it! Now. It will destroy you.

I bet you have so so much going for you right now.

Comparison is the thief of joy.

Right now just jot down 10 things you’re grateful for in your life – anything that gives you joy or you’d be miserable without.

Take 5 minutes each morning to count your blessings. You have many. This will help to build a positive mindset, and when we give out positivity we begin to get it back 🙂

Do your gratitude list. Apply your filter. Embrace the world with a positive mindset for what you have and what you can achieve.

SHUT OUT THE NOISE. It’s not real. And it has zero bearing on who you are and who you can become.

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