Category

Fabulous Over 50

Cathy loses husband and purpose but finds it at the TC and drops 40 lbs

By | Fabulous Over 50, Fit and Fabulous Over 55, Health, Transformation Center

I pinch myself every day to have the opportunity to meet and hang around incredible humans who overcome so many obstacles.

I hope you will be inspired by Cathy’s story.

The one thing I want to point out from her story is that when she started, she could barely get to the ground or back up without help, but because we have incredible trainers here we are able to meet someone where they are and take them to where they want to be.

Here is Cathy in her own words:

January 2018 I was lost in my life. I lost my husband Mike to brain cancer June 23, 2017. Due to the stress over Mike’s illness and death I had gained all the weight that had taken me a year and a half to lose. I had knee surgery in December I needed to find a purpose in my life.  End of February I joined the Transformation Center and the 1 pm Fit over 50 small group personal training session.

I will not forget that first day when Dustin was there to help me get to the floor and show me how to get up. I still can’t believe how bad I really was that day. I could have given up but there was something about being there that helped me keep going.

I set a goal to be under 200 for my 60th birthday.  I missed my first goal by a week, but I did it. My next goal is to ride my bike in The Ride (to raise money for the UW Carbone Cancer Research Center) in honor of my husband Mike. The Ride is coming up this Sunday. I will do my best. A year ago I was 40 pounds heavier than I am today.

My final goal is to keep working out and to keep dropping weight and getting stronger, both physically and mentally.  I enjoy working out at the Transformation Center.

Erin has worked with me to get me to where I am today. He worked around my injuries and surgeries.  I get stronger every day and I am working towards getting strong enough to join the Killer Kurves group to prove to myself I can do it. I have 40 more pounds to hit my final weight goal but more importantly is for me to get stronger, and I know with the help of everyone at the Transformation Center I will meet that goal.

How to Age Awesome

By | Fabulous Over 50, Fit and Fabulous Over 55

How to Age Awesome – From Joel, 66 Years Young

While we have been training those ages 50-70+ for over 12 years, it wasn’t until 2 years ago that we decided to create small group personal training programs exclusively for this demographic. It quickly became our most popular program and continues to explode to the point where many of our session times are getting close to being sold out, and we can only run 3 groups (in our three rooms) at the same time, which we are doing during many hours now.

Joel, who is one of our awesome dance aerobics instructors, which we offer free to our clients, is 66 years young and we took some time yesterday to film a short video about his perspective on staying fit and healthy as you age.

<Click here to watch the video>

He shares some very powerful strategies and mind shift changes that can revolutionize your beliefs about exercise and fitness.

Here are a few of his key points:
“None of us older athletes are like we were 30 or 40, or even 10, years ago. But it’s not about being who you were, it’s about who you can be, and being the very best version of that you can be.
It’s not about competing against other men or the women in the session. I take a very yoga approach toward things. Again, it’s about being the very best that you can be, not about competing with the people on either side of you, or anyone else in the room, including yourself. Don’t beat yourself up because you can’t (yet) do something you think you should be able to do.

Not being able to do some things you’ve done in the past may open new fitness activities and opportunities that you may never have considered before
Time will pass no matter what. What you do with it is what’s important. If you’re feeling bad about how you’re doing physically, will you feel better 30 days from now if you don’t make a commitment to change? Or will you feel worse? The hardest thing to do is to take on the challenge of feeling better. But it’s worth it because you will see positive results. If you want something to change, you’ve got to change what you’re doing.”
Thanks Joel for your insights. I value and respect someone like him so much who has done his best to live a fit and healthy life despite many challenges he has faced.

His last point really hit home for me personally.

Time is going to pass by either way, if we don’t take the action TODAY to get to where we want, a month from now we will be even further away from our desired outcome/life.

 

Jillian Michaels Just Kicked My Butt in Chicago… Then I Disagreed with Her!

By | Behavior Change, Fabulous Over 50, Health, Killer Kurves, Lifestyle, Nutrition, Uncategorized
This weekend, 7 trainers from the Transformation Center went to MidwestMania, a large fitness conference in Chicago, designed to help us become better trainers and coaches. (A huge thank to our trainers, Ashton, Joe & Ryan, that stayed behind and kept our classes going!)

(From left, back row: Monique, Dustin, Liz, Michelle, Erin; front row: Shelley, Tessa)

This was the 4th  year I have taken a team of trainers there and it was a great time to learn more ways to safely exercise, more ways to use food to burn fat, and learn the latest science on fat burning, aging well, and improving fitness.

Jillian Michaels from the TV show, The Biggest Loser, kicked our butts in an intense 30-minute workout and shared some of her advice on staying fit with kids, a crazy career, and everything else.

She said, “There are seasons in our lives when you have to be ok with “good enough.”  You should always be striving for improvement but at times in your life you can’t strive for perfection and if you have done your best you need to be ok with that.”

I really liked that.

But…

There was a controversial moment in Jillian’s keynote and that came when a trainer asked about her menopausal clients and how it seems harder for them to lose weight and what Jillian thinks about women in that demographic. I am paraphrasing what Jillian said, but basically she said that losing fat is losing fat whether you are 20 or 60. It requires you to eat less and move more.  Then she gave examples like Madonna (58), Jane Fonda (80), and Helen (mid 50s) from Season 7 of Biggest Loser. She basically said it is in menopausal women’s heads that they can’t lose weight.

This certainly didn’t settle well with the hundreds of menopausal trainers in the audience. In one respect, I do get Jillian’s point.  She is saying we can’t use age as an excuse and that we need to exercise intensely more than ever as we age and eat the right foods and we must get enough sleep, manage stress the best we can, and eliminate toxic people from your life.

I 100% agree with this.

But…

I spent much of the past 3 days in lectures and workouts focusing on menopausal women’s issues and there are distinct challenges and issues that occur when your body dramatically reduces its estrogen production and eliminates progesterone secretion. So my response back to Jillian would be:

“Jillian, you are right, we can’t use age as an excuse why we can’t exercise at a very intense level and eat healthy food and lose weight, BUT fat gain happens MUCH EASIER after menopause, particularly in women’s stomach areas.”

Is it impossible to lose fat after menopause?  Of course not!  You just need to employ some additional strategies and small habits into your life that you maybe didn’t have to have during your 20s, 30s, and 40s to stay the same size. In Madison, we have become the undisputed leader in training/coaching menopausal women and beyond in both our Fit over 50 small group training program and Killer Kurves.

We are able to get our clients in their 50s, 60s and 70s to lose weight, build strength, and dramatically improve their cardio/energy by employing some specific strategies that most women aren’t currently doing including what we are eating. Our nutritionist, Tracie Fountain, will be with us this Tuesday night to share what specific foods you should EAT and AVOID to reduce inflammation and joint pain and reduce body fat.

If you are within driving distance of Madison, you need to attend this free event. RSVP here ->->https://fitmomsforlife.leadpages.co/nutrition101/

If you are out of state, we are planning on live streaming it (assuming technology cooperates) and you can register for the live stream here ->->http://app.webinarjam.net/register/7802/cfa70b59d5

Are you 50 or older?

My trainers and I have opened up some additional times in the earlier morning, midday, and later afternoon for small group training and we also have a handful of spots remaining in our Killer Kurves (for any age if you have 30 or more pounds to lose) coaching program, which starts in just over a week.

->-> Click here to fill out a short interest form and I will call you up to discuss your goals. <-<-

In a few days, I will be sharing with you what I learned about losing fat after menopause.  This is SO important to do if you are in that stage of life, and SO important to start to do if you are in your 30s or 40s, because if you start doing these things now, you won’t be in for such a rude awakening.

Join the 6 Week Challenge: “I’m entering the best decade of my life!”

By | Balance, Behavior Change, Fabulous Over 50, Health, Lifestyle, Six Week Challenge, Strength, Uncategorized
I talk to men and women everyday who tell me they wished they lived near Madison so they could participate in our programs. I wish everyone did but knowing that’s not possible is what led me to create the 6 Week Challenge.
I also get questions about whether it really works. It does! But you don’t have to take my word for it, read Kris’ story here:

234I’ve never been athletic. Phy Ed was the class I dreaded going to. I was blessed with a long lean body and fabulous metabolism. My mom prepared plenty of home cooked meals, but we also had plenty of processed food. It was a “normal” diet as that’s what everyone in my circle was eating.

I had my first child at the age of 25. Even though I gained nearly 50 pounds during the pregnancy, I lost it within the next few months. I maintained at 130 pounds and gained 30 pounds with my second child at the age of 28. And then, the battle for those last ten pounds began. With two kids and a full-time job there was no room for exercise let alone cooking a meal that didn’t contain at least one processed item.

Over the years I purchased the latest exercise equipment, the quick fix diet pills and plans, the latest videos. Many times I would lose the weight, but then it would creep back on and then some.

Memorial Day weekend 2012, two weeks before my 47th birthday, I decided I had enough. I was nearly 50 pounds overweight, my belly sat in my lap, no strength, no energy and I would get winded on a flight of stairs. I set a personal goal: To be in the best shape of my life by my 50th birthday. I’m hoping to have grandchildren someday and I want to be an active Grandma that can keep up with her grandchildren.

While surfing the net, an ad flashed on the screen with a picture of a woman holding out her jeans showing how much weight she had lost. I clicked on the ad and was taken to the Fit Mom’s for Life program. It was very intriguing as I had not seen a program that offered so much for Mom’s in the different stages of motherhood. And who was this good looking young man and why did he want to help me get into better health? I loved that he was located in the city I worked in. It made him real and trustworthy. No pills. Just honest to goodness commitment to exercise and clean eating. I ordered the DVD series. 12 DVDs for the next year and used them from the privacy of my own basement. When they arrived I started getting up earlier in the morning. You have to understand that I am NOT a morning person. This was definitely a challenge especially on those dark, cold winter mornings. I watched the nutritionist piece at the end of the first DVD and visited Tracie’s website. My sister and I went to her Nutrition 101 class. The awesome things we learned! I immediately started cleaning out my pantry and changing up my grocery list. There were very sad faces when I announced I would no longer be purchasing Poptarts. Guess what? Everyone is still living without Poptarts!

When they say 80% of your success is diet over exercise, they are speaking the truth. Start with your diet. Keep a food journal to teach yourself the macro’s of the food you are2 choosing. There are great on-line food journals that make this easy. Plan, plan, plan! Cook more chicken breasts than you will need for dinner so you have them for your salads. Make a big batch of steel-cut oats and portion it out for the week. I packed my lunch bucket with everything I planned to consume during the day and logged it immediately. I would then see how much room was left for the dinner I had planned. I could then adjust what was in my lunch pail to stay within my protein, fat and calorie goal. Over the course of a short couple of weeks I learned so much about food. My typical day is a protein smoothie for the commute into work. A couple of hours after I’m at work, I have breakfast  (2 eggs -hardboiled or scrambled in the micro, steel cut oats with almond milk and fruit, or a cup of greek yogurt with fruit). For lunch I have a salad. Mixed greens, a protein (usually chicken or salmon), fresh veges and a drizzling of homemade dressing. I have two favorites: Lime juice, minced garlic, pepper and olive oil or stone ground mustard and local honey. My afternoon snack is typically a piece of fruit with 12 almonds, or greek yogurt with cinnamon. My husband does not like many vegetables and the ones he likes are starchy, so I’ve learned to cook one he will eat and cook one for me for dinner. If you’ve never roasted vegetables, I highly recommend it. So flavorful with a bit of olive oil and your favorite seasoning. I chose lean proteins and we grill a lot. One food challenge I did was a two week raw food challenge. I was determined to give two weeks of my life to the program and be really brave and try the vegetables I had never tried before. It was an amazing experience. They were some I didn’t like and some I needed to acquire a taste for, but what an accomplishment to not eat one piece of cooked food for two weeks. The result was I discovered vegetables I would have never otherwise tried. I absolutely love beets now. I find myself asking what the fresh vege of the day is when we go out for dinner. So many amazing flavors when you train your taste buds to crave good clean foods.

I did fairly well sticking to a 5-6 morning a week workout. I would do the strength training one day and then the cardio and core the next. It didn’t take very long before I was putting aside the 5 and 10 pounds weights for 15’s and 20’s. I now own 25’s and 30’s as well. There were definitely periods of time where life interrupted and I got out of the daily habit, but I was feeling so good and losing weight and inches that I was encouraged to get back at it. I also set a goal to run in a 5K mud run eight months after starting the DVDs. I needed something out there that would keep me motivated. Remember how I said I’m not athletic? When I first started running, I couldn’t even run a block. How in the world would I run a 5K, in the mud, with obstacles. Each time I ran on our farm, I would pick a spot and will myself to run to it. I did that first mud run. Walked part of it, but completed it and it felt great. And I got to meet Dustin in person at that race. There have been a few more mud runs since and I can now run a full 5K without walking. What I discovered was the DVD workouts contributed to my running endurance more so than the once a week run I would do. Strengthen the body and everything improves.

23It wasn’t easy. There were many moments of wondering if it was worth it. But I can tell you, it was worth it. Even when I just didn’t want to do one more rep, it was worth it. I’m very proud of the fact I made my goal when I turned 50 this past June. Thirty-five pounds lost. Four dress sizes gone. The best was when I was hauling heavy buckets with my husband and he said, “You’ve got guns!”

My journey is not done. The difference between this time and all the other times is I made a life style change. I made my mind up that it was going to be hard work as I no longer have fabulous metabolism. I gave myself a realistic timeline to work towards my goal. I will not go back to eating the way I used too. My grocery cart is filled with fresh food. When I skip a day or three of exercising, I miss it. I’m told I look younger and honestly I feel many years younger. I truly believe I’ve entered my best decade yet.

You are never too old to take charge of your health and care for the one and only body the Good Lord gave you. Don’t expect a quick fix. Just start and take it one step at a time and one short-term goal at a time. Be that role model for your family. Be that physically fit, healthy Grandma so your grandchildren can make memories with you for many years to come.

Thank you, Kris, for sharing your inspiring story with us! You’ve worked so hard and I am thrilled that we are able to partner with you on your journey.

If you’d like to improve your health, eat better, move your body and live a more quality-filled life, please join the thousands of women (and men) who have joined the 6 Week Challenge. We’ve continued to make improvements to the program since Kris started and now everything (menus, recipes, videos, workouts and more) is available online but we still have hard copies of everything if that’s your preference. More information can be found here or email me with any questions and I or one of my staff will respond.

Does it really matter?

By | Balance, Fabulous Over 50, Health, Lifestyle, Moms, Mothers, Nutrition, Uncategorized

1 mom 3Many thoughts crossed my mind as I made the painful 4.5 hour drive from Madison to Minneapolis after hearing the news my mom was on life support after suffering a massive brain aneurysm.

One of the questions rolling in my head was, does it really matter? My mom was one of the healthiest people I have ever met.  She ate incredibly well, managed stress better then most, maintained a healthy weight, got enough sleep and stayed decently active. Why then could she suffer this without warning at 66 years old?  I asked the doctor this question as we were ready to take her off life support. He said the usual, “life isn’t fair and your mom had very bad luck.”
 
After taking a step back and having a week to think about it, my answer (and therefore, my calling) is “yes, it does still matter”. My mom’s odds were in favor of living well into her 80s or 90s with good quality of life. But more than that, my mom’s quality of life was off the charts.  Besides the hospitalizations to give birth 4 time, she was never in the hospital.  She rarely got a cold or any sort of sickness, she didn’t take any prescription drugs that I am aware of and her energy levels were incredible. Plus, she was an incredibly healthy example for her kids and her friends.  I can’t tell you how many of her girlfriends she helped eat better and feel better. We aren’t guaranteed tomorrow but living a healthy lifestyle is still the best way to live in my opinion.
 
I am humbled by the outpouring of financial support for the Joy “Fit Moms” Scholarship.  We have raised over $9,000 so far.  The scholarships will probably average about $300, which means over 30 new people will have a life changing experience this year.  We are finalizing the scholarship application process and will be opening that up soon (check out the PS below for K2 scholarships that are available immediately).
 
->-> Click here to donate if you feel like doing so.<-<-
 
This coming Sunday in Madison, I am hosting a client appreciation family pool party.  The day before my mom’s incident, she emailed and called me so excited to attend.  Families are encouraged to come out together and bring something for the potluck.  My mom lived for days like these.  My dad and most of my family has agreed to travel to the pool party and at 3 pm we will have a 10 minute or so tribute to my mom.
 
This is a free event for you but please RSVP if you can make it. ->-> RSVP for pool party and potluck. <-<-

This Short Video Made Me Smile and Cry at the Same Time

By | Balance, Behavior Change, Fabulous Over 50, Fit and Fabulous Over 55, Flexibly, Health, Mindset, Uncategorized

I recently attended the Functional Aging Summit in Phoenix Arizona.  Nearly 200 of the top professionals from around the world gathered to discuss training, nutrition, and psychology around helping transform the quality of life for baby boomers and beyond.

One of the presenters shared a very short video that had me smiling and crying at the same time; I am not sure if I have ever experienced that before.

*** PLEASE DON’T READ BELOW UNTIL WATCHING VIDEO ***

Why did I have tears in my eyes? I saw a woman who was 78 experiencing EXTREME joy and LIFE.  It showed a woman laughing like a child, and being 100% present in the moment. This is what I want to be like in 40 plus years… Are you fully living?  Do you have daily joy and laughter in your life?  I know I could certainly have more.

My goal as I age is to THRIVE rather than just SURVIVE.

Presenter after presenter shared sobering statistics of the extreme lack of health and over medication in those over the age of 50 in America today.  Chronic pain and other diseases are the norm instead of the minority. It broke my heart. The health care system is so broken (you already knew that) and focuses over 90% on treatment of symptoms rather than prevention in the first place.

A phrase that was repeated over and over again to us was the wave of the future is “Upstream Preventative Healthcare.” What we have been doing is only going to make things worse, we need to be PROACTIVE instead of REACTIVE. You and I don’t have another day to waste. We NEED to start TODAY to move more, sit less, eat more natural foods, and reduce the processed crap. Only then can we begin to fully THRIVE instead of SURVIVE.

 

 

Lessons Learned from Fitness Workshop (controversial)

By | Balance, Behavior Change, Fabulous Over 50, Fit and Fabulous Over 55, Uncategorized

Last weekend, I took several of my trainers to Milwaukee for a fitness conference focused on transforming those from age 55-95 years old. Our instructor was a fitness expert out of Florida, go figure, and we learned so much when it comes to helping people age as awesome as possible. You might not be 55 or older yet, but chances are you have family members who are, and if we are blessed, we all will see the “golden” years for ourselves.

Here were some of my biggest takeaways:

As we age, we are less able to process protein.  For example, if a 25 year old can process 50 grams of protein, someone older could only process about 20 grams!  The take-away from this is to consume higher level of protein all throughout the day.

Five-ways-baby-boomers-can-stay-healthy-as-they-exercise-The American Heart Association recently took away their claim that 1 glass of red wine is good for the heart. Little to no alcohol is best as we age.

-Our thirst mechanism doesn’t work as well so staying hydrated and drinking enough water throughout the day is essential.

-The first thing to go fitness wise with age is power, so training for power becomes essential to maintain high function.

-Brain plasticity (the ability of the brain to create new neural pathways) was believed to end at the age of 35, but the latest research now shows that brains can still lay down new neural pathways into their 60s, 70s, and 80s.

-Memory and brain issues arise mostly because there is lack of blood flow to the brain, slowly killing off certain parts.  Exercise and proper eating promote increased blood flow to the brain improving memory and function.

-Our diaphrams are responsible for inhaling and exhaling and get significantly weaker as we age.  Focusing on deep diaphramic breathing will increase blood flow to the entire body, including the brain.

-Falls occur in those who have the weakest INTERNAL core muscles, hips, and glutes. Focusing on stabilization exercises are so important.

Aging is inevitable, but the quality of those later years are highly determined by what we do each and everyday now! Our Fit Grandparents programs at the Transformation Center has grown so quickly we are having to hire more and more trainers.  There is really no other programs in the area like what we are doing.  I am holding a a few more free exercise workshops next week. –>-> Click here to learn more. <-<-

I have been receiving requests from all over the world to create online/dvd programs for those over 55 years old. I plan on working on this over the summer.

Speaking of protein, our Hydrolyzed Collagen is now back on Amazon after having been sold out for the past few days. The joint pain relief, stronger hair and nails, and weight loss stories I have been hearing have been incredible. ->-> Click here to order yours right now. <-<-

Hello! 3 Healthy Daily Habits You Must Start When You Turn 50!

By | Fabulous Over 50, Health, Lifestyle, Strength, Transformation Center, Transformations, Uncategorized

At the Transformation Center in Madison, McFarland, and Oregon, we help hundreds and hundreds of clients each week improve their mindset, provide them with meal plans and recipes, deliver fun and challenging fat burning workouts and create an environment of positive support and accountability. The average age of our client is between 47-50 years old.

This coming Sunday, I am holding another FREE Fit and Fabulous over 50 workshop at the TC at 5:30 pm.  Since I started doing these free workshops 5 months ago, I have had over 200 attend and no one has left without a big smile on their face. Why? Because we make it fun, which is what exercise should be. Besides the workout, we talk about and provide a plan for making the participants’ M50’s and 60’s much healthier and fitter than their 40’s. Click here for a short video from last workshop.

So, it is exciting! ->-> Click here if you want to register for this workshop; 5 spots remain available. <-<

Also, if you are 50 and over and would like to learn more about our exclusive Fit and Fabulous over 50 small private group training program, I have a simple form for you to fill out and I will be personally calling and meeting with you to see how I can help you. We currently have 3 spots that have opened up for the private training program.

->-> Click here to fill out the short survey. <-<-

Each person that I meet with for a consult for the Fit and Fab over 50 program is given a free copy of the NYT best seller: Younger Next Year. In the book, the two authors share 3 things you MUST start doing once you turn 50 to slow the “rotting” process as they put it.

#1 Exercise 6 days per week. This isn’t negotiable. The six days should be a combination of cardio days and strength training days. Your cardio activity needs to be intense enough that it is difficult for you to say a full sentence without taking a breath. Golf doesn’t count, sorry. Neither does a slow to moderate walk. Lifting challenging weights is the other exercise recommendation.

#2 Reduce processed foods to a minimum. Drink plenty of water and watch your added sugar intake. This advice is good for everyone.

#3 Maintain strong relationships. The book focuses a lot on this as one of the keys to living a long and happy life. While they are big proponents in being married to a partner, they say the key is to have a handful of really strong friends that you can go out with, talk about anything with and support one another.

Creating these relationships around healthy physical activities is ideal. As we age our natural tendency is to go out less, move less and retract from others. We need to be doing the opposite if we don’t want to die young or be old and grumpy.

If you haven’t read the above mentioned book, I can’t recommend it enough. I have purchased over 100 copies and given them out to my clients. The book is that awesome. ->-> Click here to get a sneak peak into my most recent Fit and Fab workshop. <-<

As I have studied and learned more about health and fitness after 50, I have become so excited about the possibilities for my life and the lives of anyone over that age. There is so much potential, but we must put in the time and effort it will take to improve our health.

Let’s do it together!