How to Lose Weight When You’re Over 40

How to Lose Weight When You’re Over 40

How To Lose Weight When You’re Over 40

Below are my show notes:

DIETING IS THE WORST THING TO DO IF YOU ARE LOOKING FOR PERMANENT WEIGHT LOSS. FIND OUT WHAT DOES WORK, AND WORKS AMAZINGLY FOR ANY WOMAN, OF ANY AGE.

I RECEIVED AN OVERWHELMING NUMBER OF EMAILS AND MESSAGES FROM WOMEN WHO WANT ADVICE ON THE BEST WAY TO LOSE FAT AS WE GET OLDER.

THESE ARE PAIN POINTS THAT A LOT OF WOMEN HAVE I WANTED TO SHARE WITH YOU ABOUT HOW I’VE SHIFTED AWAY FROM WEIGHT LOSS, AND MORE TOWARDS HOW I FEEL BECAUSE THAT’S A FAR MORE IMPORTANT INDICATOR TO A LIFE WELL LIVED. I WILL ALSO GIVE YOU 1 SIMPLE TIP TO HELP YOU GET OFF THE DIET ROLLER COASTER.

WHEN I WAS 45 I ENTERED A FITNESS COMPETITION AND WAS, WHAT LOOKED LIKE ON THE OUTSIDE, THE BEST SHAPE OF MY LIFE. INSIDE I WAS HOT MESS.

I HAD ZERO ENERGY, ZERO FRIENDS (THEY DON’T CALL IT CARB-RAGE FOR NOTHING), AND ZERO ZEST FOR LIFE. ALL I HAD THE ENERGY TO DO ON A DAY-TO-DAY BASIS WAS FOOD PREP, COUNT MY MACROS, DO MY JOB, DO MY TWICE A DAY WORKOUTS, FANTASIZE ABOUT WHEN I COULD EAT AGAIN, ALL WHILE SITTING THERE IN A CALORIE-DEFICIT DAZE.

AFTER THE COMPETITION I QUICKLY GAINED THE WEIGHT BACK PLUS MORE WHICH HAD ME SINK INTO A FUNK AND A DEPRESSION – BECAUSE I COULD NOT MAINTAIN THE PJ THAT HAD LOST THE WEIGHT. MAYBE YOU UNDERSTAND ME? IF YOU’VE EVER BEEN ON A DIET AND “FELL OFF IT” THEN YOU KNOW EXACTLY HOW I FELT.

I WAS FEELING DEFEATED, AND WHEN YOU REALLY PULL THE LAYERS BACK A LOT OF WOMEN, MYSELF INCLUDED AT THE TIME, FEEL WE AREN’T GOOD ENOUGH UNLESS WE ARE AT A CERTAIN SIZE.

WE WILL EVEN BELIEVE THAT WE ARE DOING OURSELVES GOOD BY “REWARDING” OURSELVES FOR LOSING WEIGHT. A LOT OF WEIGHT LOSS ADVICE ADVISES THAT. HIT YOUR TARGET AND TREAT YOURSELF TO [INSERT ANYTHING HERE… DRESS, SCARF, EARRINGS, SPA TREATMENT]. 

BUT INSTEAD, THIS IS REPEATEDLY TELLING OURSELVES THAT HOW WE LOOK NOW IS NOT GOOD ENOUGH. YOU DON’T DESERVE THAT FACIAL, YOU’VE GOT TO LOSE 10LB FIRST.

THANKFULLY I GAVE MY HEAD A GOOD SHAKE AND THIS IS WHEN MY MINDSET STARTED TO SHIFT.

I REALIZED THAT I WAS AT MY UNHEALTHIEST WHEN I WAS STANDING ON THAT STAGE IN A FITNESS COMPETITION.

YOU SEE THE LIFESTYLE NEEDED TO MAINTAIN WHAT I HAD ACHIEVED WAS FAR TOO RESTRICTIVE TO CONTINUE. AND THAT’S NOT HEALTHY.

WHAT IS HEALTHY? HEALTHY IS NOURISHING YOUR BODY SO IT HAS THE ENERGY TO DO WHAT YOU WANT IT TO DO.

HEALTHY IS MOVING YOUR BODY BECAUSE YOU WANT TO, NOT BECAUSE YOU ARE TRYING TO BURN CALORIES OR PUNISH IT FOR EATING TOO MUCH.

HEALTHY IS ACCEPTING WHO YOU ARE NO MATTER WHAT YOUR PANT SIZE IS TELLING US.

HEALTHY IS ALSO NOT FEELING GUILTY WHEN YOU EAT PASTA, DRINK TOO MUCH WINE, SIT ON THE COUCH… OR DO ALL OF THE ABOVE. BECAUSE WHEN YOU HAVE A HEALTHY MINDSET YOU KNOW WHEN YOU DO DO THOSE THINGS, THEN THE NEXT DAY YOU BALANCE THAT SHIT OUT AND HAVE A SALAD AND DRINK LOTS OF WATER.

IN THE 25 YEARS OF BEING A TRAINER, WORKING WITH THOUSANDS OF WOMEN, I HAVE COME TO THE CONCLUSION THAT HEALTHY, AND THIS INCLUDES WEIGHT LOSS AND WEIGHT MAINTENANCE, IS ACHIEVED WITH AN 80/20 APPROACH TO LIFE. 80% WE NOURISH, 80% WE MOVE, EVERYDAY WE APPRECIATE.

WHEN YOU APPLY THIS ONE SIMPLE RULE TO YOUR LIFE,80/20, YOU WILL FREE YOURSELF FROM THE BS THAT COMES FROM BEING ON A DIET.

YOU WILL FIND THAT YOU EAT MORE SENSIBLY BECAUSE YOU ARE NOT RESTRICTING YOURSELF OR TELLING YOURSELF THAT YOU CAN NEVER HAVE CANDY, WINE, OR PIZZA AGAIN. YOU MAY FIND YOU EAT LESS OF THOSE BAD FOODS TOO. BECAUSE IF WE GIVE OURSELVES PERMISSION TO EAT ANY FOOD WE WANT, WE LOSE THAT INTENSE CRAVING FOR THAT FOOD – WHICH DURING A DIET WILL QUITE OFTEN LEAD TO BINGING.

YOU MOST LIKELY WILL FIND THAT YOU LOSE WEIGHT TOO, AND I HAVE HAD A NUMBER OF WOMEN TELL ME THAT THE WEIGHT THEY LOSE WHEN THEY START THIS APPROACH TO THEIR LIFE COMES OFF FROM THE ABDOMEN SECTION.

AND THIS IS BECAUSE YOU ARE ALSO LOWERING YOUR STRESS LEVELS, DUE TO EATING PROPERLY, AND THERE IS A DIRECT CORRELATION TO CORTISOL AND BELLY FAT.

THE 80/20 RULE IS ALSO A FANTASTIC WAY TO MAINTAIN YOUR CURRENT WEIGHT. AND IT’S SOMETHING YOU CAN TRAVEL WITH. 

IF THIS SEEMS TOO EASY FOR YOU, ADAPTING AN 80/20 RULE TO YOUR DIET AND FITNESS PROGRAM THEN I WOULD LIKE TO ASK YOU IF YOU ARE OPEN TO TRYING THIS TECHNIQUE FOR ONE MONTH. TRY IT AND SEE HOW YOU FEEL.

TRY 5 DAYS A WEEK EATING A DIET THAT CONSISTS OF HEALTHY FATS AND CARBS, ACCOMPANIED WITH CLEAN PROTEIN SOURCES, AND 1-3 LITRES OF WATER A DAY.

AIM FOR NO REFINED CARBS AND LITTLE TO NO SUGAR.

TWO DAYS A WEEK EAT WHAT YOU WANT. 

THIS WORKS AND YOU CAN MAINTAIN IT.

WHY DON’T YOU HEAR MORE ABOUT THIS? BECAUSE IT DOES NOT HAVE QUICK RESULTS. AND THIS IS A WORLD OF FAST RESULTS.

BUT IF YOU ARE TIRED OF BEING ON THE DIET ROLLER COASTER, THIS WILL HELP YOU STEP OFF. AND FOR GOOD. 

 

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PJ ox

All Standing Cardio and Abs

All Standing Cardio and Abs

All Standing Cardio and Abs Workout for Women Over 40

All standing, easy on the wrists, no equipment needed cardio and abs.

Join me for this sweaty and awesome 40-minute standing cardio and ab workout.

It’s perfect if you have sensitive wrists and shoulders, or if getting down on the ground is hard, or just not an option for you.

High and low impact options shown.

 

TOOLS NEEDED

nothing

THE WORKOUT

1. Forward lunge with twist to side lunge
2. 4 jumping jacks to sumo squat jabs
3. Other leg lunge/twist/side lunge
4. L leg knee repeater with twist
5. Lo squat travel with reach or jump
6. R knee repeater with twist
5 x 40sec

Isolated Ab Workout
1. Standing side crunch to crossover
2. Other side
3. Sumo hold with side bends
3 x 30sec

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Strength & Mobility Workout

Strength & Mobility Workout

Strength & Mobility Workout for Women Over 40

Get stronger and move better this strength and mobility workout for women over 40.

This workout starts out with total body strength, moves into a fun little 2:30 minute core workout, and ends with 15-minutes of mobility and flexibility drills to help you move better.

This workout is perfect for all levels and can be added with a walk or short cardio session beforehand if you want.

 TOOLS NEEDED

a pair of light & moderate dumbbells + 1 heavy

THE WORKOUT

1. Squat with shoulder presses
2. Side lateral raises
3 x 30sec

3. Arms stay up rows
4. Weight frog bridges
3 x 30sec

5. Behind head tricep extensions
6. Squat + pulse (mod: wall sit)
3 x 30sec

7. 1 DB curl
8. 1 DB Sumo deadlift
3 x 30sec

Core:
1. 1/2 Turkish get up with bridge
2. Other side
3. Single sided bicycles
4. Other side
5. V sit, thread the needle
1 x 30sec

Mobility & Flexibility Drills

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PJ ox

How Much Weight You Should Be Lifting

How Much Weight You Should Be Lifting

How Much Weight You Should Lift | For Women Over 40

Below are my show notes for the video above:

HOW MUCH WEIGHT SHOULD YOU LIFT?

IT DEPENDS ON WHERE YOU ARE ON YOUR FITNESS JOURNEY AND FROM THERE PICKING THE DUMBBELL THAT WILL GIVE YOUR MUSCLES SOME FEEDBACK.

YOU SEE, YOU NEED TO LIFT HEAVY ENOUGH TO STIMULATE CHANGE IN THE MUSCLE. WHEN YOU DO YOU CREATE TINY MICROSCOPIC TEARS TO THE MUSCLE TISSUE AND FOR THE NEXT 24-48 HOURS THE BODY REPAIRS THAT TISSUE SO IT’S STRONGER AND DENSER.

SO, WHAT IS THE RIGHT WEIGHT FOR THIS TO HAPPEN.

THAT ALSO DEPENDS ON YOUR REP RANGE & GOALS FOR YOUR WORKOUTS.

QUICK SIDE NOTE: A “Rep” stands for “repetition” and defines one complete motion of an exercise.

And one “set” is a consecutive number of reps without stopping.

SO, 2 SETS OF 15 SQUATS MEANS 15 SQUATS, A REST, AND THEN ANOTHER 15 SQUATS.

WHEN YOU LIFT AT A HIGHER REP COUNT, 12-20+ REPS, YOU ARE WORKING MUSCLE ENDURANCE. AND BECAUSE OF THE HIGHER REP RANGE YOU OBVIOUSLY YOU WON’T BE ABLE TO LIFT HEAVY AMOUNTS OF WEIGHT.

I LOVE HIGH REPS AND LOW LOADS FOR BEGINNERS. THIS HELPS A NEW PERSON WORK ON THEIR FORM, GET AN UNDERSTANDING OF WHAT THEY ARE TRAINING, WHILE STILL GIVING THEM RESULTS.

FOR INT/ADV PEOPLE WHEN ENDURANCE TRAINING I RECOMMEND THAT YOU DECREASE THE REST TIME BETWEEN YOUR SETS. MAKE IT MORE CHALLENGING FOR YOURSELF.

MOST OF MY YOUTUBE WORKOUTS ARE ENDURANCE-FOCUSED WORKOUTS BECAUSE IT’S THE EASIEST WAY FOR WOMEN TRAIN AT HOME. YOU DON’T NEED A LOT OF DIFFERENT SIZED DUMBBELLS, FORM IS EASIER TO GET (HANDY IF YOU DON’T HAVE A MIRROR IN FRONT OF YOU), AND YOU DON’T NEED A SPOTTER.

ENDURANCE TRAINING GREAT FOR PEOPLE WHO ENJOY SPORTS LIKE RUNNING, CYCLING, AND EVEN HIKING.

NOW ANOTHER COMMON GOAL WITH STRENGTH TRAINING IS TO WORK ON MUSCLE STRENGTH. IF BUILDING MUSCLE SIZE IS YOUR GOAL THEN THE RECOMMENDED REP RANGE IS BETWEEN 6-12 REPS USING A WEIGHT THAT WILL GIVE YOU FEEDBACK.

WHAT SORT OF FEEDBACK? BURNING MUSCLES FEEDBACK. A GOOD RULE OF THUMB IS YOU SHOULD FEEL SOME BURN IN THE MUSCLE, WHICH IS LACTIC ACID, ABOUT 75% INTO THE SET. SO… IF YOU’RE REP COUNT IS 12, BY ABOUT REP 8 YOU SHOULD BE FEELING IT.

THIS TYPE OF STRENGTH WORK, LOWER REPS/HIGHER WEIGHT, IS ALSO GREAT FOR PEOPLE WITH ARTHRITIS BECAUSE YOU ARE NOT DOING A TON OF REPS AND THEREFORE DO NOT HAVE AS MUCH WEAR AND TEAR ON THE JOINT. 

THIS IS ALSO A GREAT WAY TO TRAIN TO BREAKTHROUGH ANY EXERCISE PLATEAUS. NOW YOU MAY SAY TO ME “BUT PJ, I’M A WOMAN I DON’T WANT BIG BULKY MUSCLES, SO THIS TYPE OF TRAINING ISN’T FOR ME’.

AT WHICH POINT I WILL EXPLAIN TO YOU THAT women have about 15-20% less concentration of testosterone in our bodies than men do. Without that extra testosterone, we ladies simply can’t build the big muscles. We biologically are unable to DO SO.

BUT WITH THIS LOWER REPS/HIGHER WEIGHT TRAINING WHAT WE WILL BE DOING IS BURNING MORE CALORIES – BECAUSE THE MORE LEAN MUSCLE TISSUE WE HAVE THE GREATER OUR METABOLISM IS AND THEREFORE THE MORE CALORIES WE’LL BURN THROUGHOUT THE DAY. YOU’LL ALSO BE INCREASING YOUR BONE DENSITY, AND YOU’LL BE SHAPING YOUR BODY, NOT MAKING IT BIGGER. TRAINER’S PROMISE.

FOR EACH REP RANGE/GOAL KEEPING YOUR FORM IS ESSENTIAL. ESPECIALLY FOR THOSE OF US OVER 40. NIGGLY LITTLE PAIN CAN TURN AND REAR IT’S UGLY HEAD REALLY QUICKLY THE OLDER WE GET. WATCH MY VIDEO FROM LAST WEEK ON WORKING OUT WITH PAIN FOR MORE DETAILS ON WHAT TO DO WITH THAT.

DIFFERENT MUSCLES CAN TAKE DIFFERENT LOADS TOO. THIS IS WHY QUITE OFTEN YOU’LL HEAR ME SAY ON THE YOUTUBE CHANNEL: GRAB A PAIR OF LIGHT, MOD & HEAVY DUMBBELLS.

BECAUSE WHAT IS HEAVY FOR YOUR SHOULDERS WILL BE TOO LIGHT FOR YOUR LEGS. AGAIN, WHATEVER YOU ARE LIFTING, FOR WHATEVER MUSCLE GROUP, BY ¾ QUARTERS OF THE WAY IN YOU SHOULD FEEL THE MUSCLE WORKING.

IN THE END THOUGH… DON’T OVERTHINK THIS.

YOUR GOAL SHOULD BE TO GET STRONGER WITH EACH WORKOUT. SO WRITE DOWN WHAT YOU ARE LIFTING AND NEXT TIME SEE IF YOU CAN DO MORE.

IF YOU WANT A STEP-BY-STEP FITNESS PROGRAM FOR THE OVER 40 BODY CHECK OUT MY FEARLESS & OVER 40 PROGRAM. ALL YOU NEED ARE SOME DUMBBELLS AND THE DESIRE TO GET FITTER. CHECK OUT THE LINK BELOW FOR MORE DETAILS ON HOW THIS PLAN CAN HELP YOU.

NOW… I WANT TO HEAR FROM YOU! I WOULD LOVE TO KNOW HOW MANY PAIRS OF DUMBBELLS YOU OWN? IS IT LIKE ME, MORE THAN PAIRS OF SHOES I OWN.

THANKS FOR WATCHING IF YOU ENJOYED THIS VIDEO I WOULD APPRECIATE A THUMBS UP, AND IF YOU’RE NEW TO THE CHANNEL CLICK THE SUBSCRIBE BUTTON & NOTIFICATION BELL SO I CAN GET MORE AWESOME CONTENT TO YOU.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

Mini Band Cardio Workout

Mini Band Cardio Workout

Mini-Band Cardio Workout for Women Over 40

Train the glutes, thighs, and hips with this mini-band cardio workout for women over 40.

⁣Grab your mini-band, glute loop, booty band, or whatever you call this evil (but awesome) little tool to help hit your glutes & hips for this special 40-minute workout.

⁣This workout is low impact cardio, with a special little thigh finisher at the end.

You ready? Awesome… let’s get going.

TOOLS NEEDED

mini-band (head here for the mini-bands I use https://www.fitnesswithpj.com/shop/) + a moderate dumbbell for int/adv ppl

THE WORKOUT

1. Squat with DB
2. Banded tap backs and side taps
3. 2 side traveling squats with a pulse
4. 2 squats + 1 squat jump (or heel lift)
5 x 50sec

Thigh Finisher
5. Wall sit with hip abduction
1 x 50sec
1 x 40sec
1 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

How Much Weight You Should Be Lifting

Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels for Women Over 40

A total body strength workout with cardio for women over 40. It’s the full meal deal!

⁣This workout is great for whatever level of fitness you are at.

I offer low and high impact options for the cardio moves, and the strength moves will help to build the muscles that are weak in a lot of us (ie. glutes, hips, posture muscles, triceps, low back).

After the workout is complete there is a great little low back routine and then a full trainer-led stretch. So, you will want to stay till the very end!

Leave a comment below too!

I would love to know what you thought, and if you are digging the background music. Thanks!

TOOLS NEEDED

a pair of moderate and heavy dumbbells + a sturdy chair

THE WORKOUT

1. Pop-out squats to lunge
2. Across body mountain climbers
8 x 20sec

3. Stagger deadlifts
4. Other leg
3 x 40sec

5. Squat to jump & knee up with a twist
6. Plank jacks
8 x 20sec

7. Single-arm, supported reverse flys
8. Other arm
2 x 40sec and the final set double arm row

9. Breakdancers
10. Jumping jacks
8 x 20sec

11. Single-arm & 1 leg bridge chest press
12. Other arm
2 x 40sec and the final set double tricep presses

Low Back Love
13. Scorpians
14. Moving airplanes
15. Opposite arm & leg lifts
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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