Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment for Women Over 40

DAY 1 – 10 Day Arms & Abs Challenge

You are going to love this effective bodyweight-only arms and abs workout. No equipment needed and made for women over 40.

I know many of you are having a hard time finding dumbbells right now, which is what lead me to create this workout and start it as our first workout for our 10 day series.

While this won’t get the strength gains that a pair of dumbbells will give us, it will target the arms (especially your triceps), and allow you to get some strength and conditioning in.

We also target the abs pretty hard, and this workout is perfect for people with exercise ADD (you know who you are). The sets are low and we move fast from exercise to exercise. Have fun! 🥳

TOOLS NEEDED

A chair (or couch or coffee table) for beginners for your push-ups

THE WORKOUT

1. Tricep push-ups
2. Double crunch
Descending ladder 10-1

3. Body saw
4. L side bicycle
5. Plank ups
6. R side bicycle
1 x 40sec

7. Straight arm tricep presses
8. Tricep kickbacks
9. Palms down straight arm tricep presses
10. Mini kickbacks
11. Palms up crisis crosses
1 x 40sec

12. Standing abs – knee to elbow
13. Reverse lunge with oblique twist
14. Oher leg knee to elbow
15. Other reverse lunge with twist
1 x 40sec

16. 1 arm tricep push-up
17. Side crunch
2 x 30sec

18. Other arm tri push-up
19. Other side crunch
2 x 30sec

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Quick Leg Finisher Workout

Quick Leg Finisher Workout

Quick leg finisher workout for Women Over 40

Finish your workout off with this quick leg finisher workout – perfect for all levels, and no tools needed!

What is a workout finisher?

Well…. it could be your key to better fitness results for one.

A finisher is a form of metabolic conditioning that’s done at the end of a workout. The intensity of finishers makes them a great tool for providing an added calorie burn to your workout, and they can help develop greater cardiovascular fitness — especially anaerobic fitness.

This 5-minute leg finisher is great for after a cardio workout, strength workout OR after a leg workout to help you flush out the legs.

You could also do this beauty as a stand-alone if you just feel the need to work the booty and thighs… just remember to warm up a bit beforehand, please.

I love finishers! And the ones I have been releasing on the channel are some of my personal faves.

So, remember this workout next time you want to push yourself a little harder after your regular workout. 😘

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Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More for Women Over 40

Do you get wrist pain with exercises like push-ups and planks? Try these 5 exercise subs for the most common wrist pain offenders.

If you have wrist pain there are a lot of exercises that will be uncomfortable for you.

From planks to mountain climbers to push-ups. These exercises, while awesome to improve your core and upper strength can be workout killjoys if you have weak wrists, carpal tunnel, arthritis, or pain when weight bearing on the hands.

In this Fit Tip video, I show you 5 common wrist-offenders found in a majority of YouTube workouts and what exercises you can sub in instead so you can keep training hard… without pain or suffering.

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Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women Over 40

Add this workout finisher at the end of your workout to burn fat and torch calories. Perfect for women over 40, and all levels.

I’ve been meaning to film some workout finishers for a while now.

These quick little workouts are done after a regular workout for those days when you really want to push yourself and you have some gas left in your tank to do so.

They are also great as a stand-alone workout if you have zero time to work out, but want to do something so you can feel good about your day (however, just remember to warm up a bit before you click play).

So, add them after a cardio workout, strength workout, leg workout, or as mentioned for a quick movement burst and calorie burn on the days you can’t get a whole workout in.

Have fun!

TOOLS NEEDED

chair (or couch) if you are a beginner and require modification for burpees

THE WORKOUT

1. Jump forward & back burpee (or mod shown)
2. Jumping jacks
3. Squat with kick & reach
4. Skaters with a jump
1 x 40sec
1 x 30sec
1 x 20sec

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PJ ox

9 Anti-Aging Tips to Keep Your Brain Young

9 Anti-Aging Tips to Keep Your Brain Young

9 Anti-Aging Tips to Keep Your Brain Young

“Of all things I ever lost I miss my mind the most.”

I used to get a good chuckle over that quote, until I got a little older and started the “where did I put that” game.

You know that game.

Where, you wonder inwardly, did I put my keys? Where did I put my phone? Where did I put my glasses? Where did I put my husband?

It starts in your mid-thirties and seems to get worse as you age.

You chalk up to being menopausal, or middle-aged, or perhaps it’s because to lack of sleep, or because of kids, or to stress.

But, what is really happening is that our brain is aging.

Science tells us how well our brain ages is 25% due to genes, while the other three-quarters is dependent on our lifestyle choices.

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Menopause and Our Brain

Research shows that the female sex hormone, estrogen, plays a key role in brain function.

An article in the journal Neurology describes estrogen as “a key element in the work of the brain [that] helps direct blood to parts of the brain that are more active.”

Since that hormone declines during menopause, one would think so would our brain function.

However, according to a six-year study of women who were still menstruating, perimenopausal, or postmenopausal, most of the women improved their test scores of brain function over time.

That is, even women with declining estrogen were able to improve brain function.

Should you have memory slips or difficulty concentrating, research suggests a variety of potential underlying causes.

These include disturbed sleep, extra stress, or depression.

For instance, if you’re awakened by night sweats several times during the night, that’s often enough to interfere with your ability to concentrate or remember what tool you were trying to find in the garage the next day.

9 Anti-Aging Tips to Keep Your Brain Young

1/Exercise

One of the best tips to keep your brain young is to exercise. A combination of aerobic and strength spurs the development of new nerve cells and increases the connections between brain cells.

This, in turn, slows down our mental decline.

TIP: Aim for 3-4 times of aerobic work a week, with 2-3 sessions of weight training.

2/Stress less

Stress is bad for your brain (as well as your waistline, your heart and your relationships).

In a paper released on stress and the brain, Jeansok Kim of the University of Washington found that stress can “disturb cognitive processes such as learning and memory, and consequently limit the quality of human life”.

TIP: Try meditation, yoga, or 5-minutes of daily deep breathing (come on – we all have 5-minutes we can spare for our l’ brain).

3/ Break your routine

Do something outside of your comfort level. Challenge your brain with new activities.

Your brain is similar to your other muscles. For example, if you were to do the same exercise program, day-in-day-out, you would stop seeing results after a period of time.

This is because your muscles have become accustomed to those exercises.

The same goes for the brain.

TIP: Put the crossword puzzle away (if that’s what you do everyday), and instead, learn how to use a new app on your phone (or for some, how to use your phone).

funny-getting-older-quote-Fitness-with-PJ

4/ Get some sleep

Sleep is the only time the brain has to re-boot itself. It’s when we consolidate new memories and restore and recover from what has happened to us during the day.

TIP: Boost your sleep by turning off your electronics in the evening, performing yin yoga, meditating, and getting outside during the day so your circadian rhythm is activated.

5/ Hang out with friends

We are social animals and spending time with others is important for our brain health.

In a 2012 Dutch study it was shown that loneliness increased the risk of dementia by 65%. Some doctors even believe that loneliness is worse for your health than smoking, being an alcoholic and being obese.

TIP: Volunteer, join a group, plan activities in advance with friends and family.

West Coast Trail Love

6/ Work

If you are near retirement you might want to re-think that. People who continuously get mental stimulation build their brains up faster and keep them built up.

TIP: If you are retired, consider going back to work again, but this time doing something that you have always wanted to do. Not only will you be stimulating yourself mentally, you will also build that social network that is so important for brain health too.

7/ Improve your blood pressure

High blood pressure in your midlife increases your risk of cognitive decline in your later years.

TIP: Use medication, if prescribed, as well as lifestyle changes such as controlling your weight, your stress, getting plenty of exercise and eating right.

fresh broccoli in heart shape on table

8/ Eat better

You are what you eat, so don’t be cheap, easy or fake.

TIP: Eat foods on a daily basis that are rich in antioxidants, good fats, vitamins and minerals.

9/ Improve your blood sugars

Studies have shown that type 2 diabetes can be a risk factor for Alzheimer’s disease, vascular dementia and other types of dementia because cardiovascular problems associated with diabetes are also associated with dementia.

TIP: Eat a healthy diet rich in vitamin D, folate, B6 and B12 vitamins, as well as exercise regularly.

Workouts can also balance your blood sugar levels.

 

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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