Get fit over 40!

Emma McLean
WRITTEN BY  Emma McLean- 02 May 2012

These days whenever a 40-something woman steps on the beach in a bikini, it creates headlines.

Many celebrities such as Sandra Bullock, Jennifer Aniston, Halle Berry are just like you and I, once you get beyond your 30s, you have to stay really proactive about exercise and eating sensibly.

Changes in appearance can be attributed to the normal aging process and not having enough time to exercise. Women often have to juggle the demands of work and kids – time becomes a precious commodity. It can be tremendous challenge to maintain whatever fitness routine you may have had in your 20s and 30s.

When you feel the time crunch, you start to exercise less and eat on the go more often. That’s when the body composition of lean tissue and fat tissue flip - meaning there’s greater fat and less muscle. As muscle is more metabolically active than fat, if you maintain a more normal body composition, you’re going to be able to maintain a more normal metabolism. It’s a vicious cycle.

So what can you do about it?

Besides telling your boss and kids to go fend for themselves, there are lots of things you can do to counteract the aging process and get fit over 40!

1. Get your body in motion.

Get yourself a pedometer and walk, walk, walk! Take the stairs whenever possible. Park far from the entrance of your office building or grocery store and walk it off! Make it your goal to try and get 10,000 steps a day. Or, turn up the music and grab the kids for a dance off. Sure they might think you’ve got some strange moves but who cares, just move consistently and regularly.

2. Pump it up.

We’re not talking about Arnold Schwarzenegger-sized muscles but adding some resistance training to your workout will help preserve muscle mass. You don’t have to spend a lot of time – aim for at least twice a week, 20 – 30 min’s per session. You can do it at home or at the gym.

3. Move it, sister!

Get your heart pumping with some cardio! Try Kathy Smith’s “Get Moving” program with 30 minutes of interval training that alternates between total-body moves and core-conditioning exercises. Do that three to four times a week followed by a cool down period. Just remember to HAVE FUN with it!

4. The P-Word.

I know, portion control, but we’re not talking restrictive diets here. For almost everyone, the math behind weight loss is simple: your body has to burn more calories than it consumes. There are 3,500 calories in one pound of fat. If you burn 500 more calories than you consume each day, theoretically you will lose one pound a week. It is for this reason that all sensible diets focus on a combination of exercise and calorie reduction. PGX does not burn calories, but it can make eating fewer calories each day much easier for you, helping with portion control, while avoiding extra fats and simple carbohydrates. Yes, I’m talking about that plate of cookies at the office!

The hardest part will be making time for you! Just remember that being over 40 is fabulous and so are you!

Let’s us know what you’re doing to stay fit over 40 in the comments!

Webber Naturals' Keeping Your Kids Healthy, Part 2

Quinn Hand, BHSc, ND
WRITTEN BY  Quinn Hand, BHSc, ND- 02 November 2011

We've got Part 2 of Webber Naturals' expert Quinn Hand's tips for keeping your children healthy

It takes more than good nutrition and sleep to have healthy kids...

4. Suds up and cover up

Hand washing is critical to avoiding that dreaded cold or flu. Kids learn by example, so make sure you are washing your hands too! Run your hands under warm water, using soap, rub your hands together for at least 20 seconds to produce a lather, then rinse with clean water for 10 seconds.

Make sure that you teach your kids to cover their mouths with a tissue or their elbow when they cough or sneeze. They should also avoid touching their eyes, nose and mouth as well, as this is the most common way to spread germs.

5. Let’s get physical

As we know, too many kids are sitting on the couch watching TV or playing video games, contributing to the obesity epidemic. However, lack of activity is not just about obesity, it also contributes to poor immune function, increased stress levels and decreased mental focus, all of which can hinder your child’s school year. Whether you go for a nightly family walk or enroll your child in organized sports, get them moving and lead by example.

Organized sport is a great way to teach your children about structure, discipline and teamwork. Learning the importance of time management, as well as working with others, are invaluable life skills, not to mention ones that can make their academic career easier.

6. Take a load off

Protecting the spine from the heavy burden of over-packed backpacks has become increasingly important. A backpack that is too heavy can cause your child to lean forward to compensate, straining the muscles of the back, rounding the shoulders, and even making them unstable and prone to falling. Ultimately, this can distort the natural curvature of the spine. Aim for the following:

o Purchase a back-pack made of lighter materials (e.g. canvas not leather) with a padded back and separate compartments

o Ensure the pack has wide, padded shoulder straps (2 inches) and a waist, hip or chest strap or frame to redistribute the weight to the pelvis

o Consider a bag with wheels so your child can pull it rather than lug it, especially when too heavy

o Limit the weight to 10-15% of your child’s body weight

o Teach them to always wear it on both shoulders, not on one (because this can distort the spine and lead to muscle strain)

o Load heavier items at the bottom, where they are carried lower and closer to the body

o Use the various compartments to distribute the load evenly and to avoid hard/sharp objects from compressing against the back

o Teach your child to lift with the legs, rather than the back to avoid any strain

Stay tuned for more helpful tips this week!

Joe Carter and Webber Naturals

WRITTEN BY  Ana Patrícia- 12 September 2011

Webber Naturals Spokesman, Joe Carter is the star of today's video!

Check out Joe Carter flexing his interview muscle at a recent Webber Naturals event.

Joe Carter is looking good (probably becuase the glucosamine chondroitin is making his joints feel young again!) interviewing Steve Bernad of Loblaws! Enjoy!