The Action Plan: Get Fit Over 40 Training & Nutrition Program Review

If you're 40 years old or older and are looking for an effective fat-loss program, you're in luck! If you can't afford a gym membership, don't have access to a gym, or are intimidated about going to the gym, you're in luck! 

Certified Personal Trainer and Figure Athlete Karen Pilote and Registered Nurse and Cooking Connoisseur Kate O'Connor joined forces and created The Action Plan: Get Fit Over 40 Training & Nutrition Program. 

What's In It? 

The Action Plan opens with an overview which highlights what to expect from how the plan works to the exercises to the cardio sessions to nutrition and more. 

Karen and Kate did a great job addressing questions their audience may have regarding the program. Every exercise of their program illustrates a model showing proper execution along with notes about how to do each one.  

There are even sections in the book to track your progress and to set goals which will help you stay on track - how cool is that! 

With The Action Plan there is no thinking on your part because everything is completely spelled out for you. You get THREE whole months worth of what to do and how to do it. In addition, you get a nutrition guide AND a grocery list! The back of the book is jam-packed with recipes for breakfasts, main dishes, soups, salads, and sides. What's even better, Karen and Kate decided to add in the nutrition facts of each meal, right down to the calories, fats, carbs, and protein - see, no thinking required! 

I don't want to give away the whole book, but Karen and Kate even include BONUS features, and they aren't stingy either! 

How Much Is It? 

The spiral-bound book comes in a hard copy ($49.99 plus shipping & handling) or an e-book ($49.99) format. This is very inexpensive compared to a personal trainer or gym membership, plus it's invaluable to your physical, emotional, and mental health. (It will save you hundreds on those doctor visits and meds you hate taking each day!) 

Where Can I Get It? 

You can get your copy here: The Action Plan: Get Five Over 40 Training & Nutrition 

Connect With Get Fit Over 40!

Website: www.getfiveover40.tv 

Facebook: www.facebook.com/GetFitOver40 or www.facebook.com/TheActionPlanGFO40 

Blog: www.getfiveovertv.com

Twitter: twitter.com/getfitover40

YouTube: youtube.com/getfitover40tv 

My Diet Prep for My Fitness Shows

Mmm breakfast - most important meal of the day!

In my last post I said I would explain how I’ve prepared for my upcoming shows.

Here it is: being strict on my diet and going hard in the gym.

There you have it, folks. Now you know how I’m prepping. Thanks for reading!

In all seriousness, that’s literally what I am doing. I returned from vacation on January 1. While on vacation I let myself enjoy whatever foods and drinks I wanted. It was the holidays, I was around people who were enjoying whatever foods and drinks they wanted to have, and I was on vacation. So, why not let loose and have fun?

For the month of January, without committing to doing any fitness competitions, I told myself if I ate clean and I did well with training that I’d consider doing a show (or two) come February.

I cooked all my meals for the week every Sunday and weighed out my food using a digital scale and measuring cups. If I was going to do this, I was going to do it the right way. I went back to eating every 2-3 hours and increased my water and green tea intake.

• Breakfasts always included 1/4c to 1/2c oatmeal, 1/4c blueberries, and 3/4c egg whites. Supplements included fish oil, CLA, and a multivitamin.
• Snack was two rice cakes, 1tbsp peanut butter, whey protein (mixed with water).
• Lunches varied with 4oz. tuna, chicken, ground turkey or beef in a wheat tortilla, 1c of veggies (broccoli, usually), and a starchy carb (sweet potato, brown rice). Supplements included CLA.
• Snack was 1c fat-free cottage cheese or Greek yogurt and 10-12 salt and vinegar almonds.
• Pre-workout supplement included SuperPump Max and during my workouts included Scivation’s Xtend (Branch Chain Amino Acids aka BCAAs).
• Post workout meal was a whey protein shake mixed with water and 12 gummy bears.
• Dinner was 4-6oz. of lean meat and a small salad with some oil and vinegar.
• Last meal before bed was protein shake with 1oz. of salt and vinegar almonds. Supplements included fish oil, CLA, and multivitamin.

This is just an example of what my typical day looked like. Of course, I would switch things up so I didn’t get too bored or start hating my foods. I did also eat beans, I used reduced-sugar ketchup, and lots of Frank’s Red Hot Sauce!

Every Saturday I allowed myself to have a cheat meal – pizza, French fries, cheeseburger, etc. This helped keep me sane and give me something to look forward to every week, plus it was a reward for me for doing so well during the week!

Once February hit, I cut out all dairy and made the switch from salt and vinegar almonds to regular, raw almonds. I do have high calorie days and low calorie days, too. Whenever I train legs, which is either 2-3 times a week, I make sure my calories for those days are high. Besides my cheat meal, this also helps shock my body and help me burn more fat. Nothing else has really changed as far as my diet goes. I still continue to lose every week, which is my goal for my show. If it ain’t broke, don’t fix it!

I will be weighing in and having my trainer, Jamie Marsh, measure me this weekend. From there, I’ll decide if I need to make any changes.

I need to stress this though – WHAT WORKS FOR ME MIGHT NOT WORK FOR YOU! It took me a while to experiment with different foods and how it affects my body. It’s all a science and it’s fun to experiment. After my two shows, I plan to try a completely different way of eating to see how my body does with that. I look forward to that!

Thanks for taking the time to read! Let me know if you have any questions or something else to add in the comment section below.

Happy eating!

How Have You Been Treating Your Workouts and Diet?

It's summertime and I've noticed I've become lax on my diet and have even skipped some workouts to go do other things instead. After all, living in Maine, summer lasts from June to September and of those months June is usually a wash out with rain and it starts cooling off by early- to mid-September. I am a summer person (I HATE winter with a passion). I enjoy my time at the beach as well as spending as much time outdoors as possible. Unfortunately, my diet and exercise sometimes suffer. I think I've gotten that out of my system in the past three weeks though.

I hit a funk and was only working out 3-4 times a week as opposed to the usual 6 times a week. My diet was actually pretty good during the week, but as soon as the weekends hit, I allowed myself one too many cheat meals and one too many Whipped vodka drinks. Mmmm, but who can resist? Well, I have to now. I have to get back on track and motivate myself to get to where I really want to be. If I don't, my body will suffer and in turn I'll feel like crap about myself and hide under sweatshirts and long pants. Who wants to live life that way? Not me!!

I think it helped not training as hard these past three weeks because it really gave my body time to recuperate and rest. I went into the gym tonight and trained shoulders and I was in beast mode - I killed it! I left the gym feeling so accomplished. I showed the weights who was boss tonight. Yeah buddy!!!!

First, I have to mention... I really was discouraged and didn't have any intentions of going to the gym after work (that's why I really need to get back into the routine of going in the mornings again). BUT I downed my Super Pump 250 and got the energy and motivation I needed. I showed up at World and the parking lot was FULL. Screw that! I drove over to Obie's instead. Thank God.

I started my warm up and then I got into it. I did 4 sets of 10-12 reps of seated dumbbell (DB) shoulder press. I made sure I chose a weight that I was struggling to get the last rep. I took about 30-45 seconds of rest in between each set. Then I superset 4 sets of 10-12 reps of the Arnold press and rear delt flye. My next exercise I superset 4 sets of 10-12 reps of lateral raise and alternating front raise. Finally, I did 4 heavy sets of 10 reps of the E-Z bar upright row.

In between the last three exercises, I would train my abs. I just did them all until failure - woodchop, decline sit up, russian twists, lemon squeezes, weighted crunch.

Finally, I moved on to HIIT cardio on the Arc Trainer. I put it to the highest level (10) and set the time for 20 minutes. At 17:30 I started my high intensity and just sprinted for 30 seconds. Back to low intensity for a full minute, then immediately to high intensity for another 30 seconds... I kept doing this until I hit the 2 minute mark. I stopped and cooled down. In only 20 minutes, I ended up burning 272 calories. Had I kept going at the low intensity pace for 30 minutes, I would have only burned about 300 calories, if that. I felt great! Awesome thing about HIIT is that even after I'm done my workout, I'm still burning fat and calories and will continue to do so into tomorrow. That's also another reason why I prefer HIIT to regular cardio.

My diet was ok today. I definitely did not drink nearly enough water and I didn't eat enough. I had tuna and two rice cakes, two cups of coffee with Stevia, chicken salad with eggs and cottage cheese and tomatoes and some light cheese and balsamic vinegar, almonds and gummy bears, protein shake post-workout, and about a cup of baked ziti with meat sauce. Definitely not ideal, but the morning started off on the wrong foot, so it threw my eating off. No excuses, I know! Tomorrow will be a much better day as far as diet goes.

All I know is that after tonight's workout, I feel amazing! I can't wait to hit the gym tomorrow morning with my trainer, Jamie. We'll be training legs! My other favorite body part train other than shoulders.

Get out there and train and eat well, and be sure to drink plenty of water!!!!

Magen, What Does Your Diet Consist Of?

I’m often asked what my diet consists of so in today’s blog I will share that with you. Remember that what works for me, might not work for you. With diet you have to experiment – see what works and what doesn’t. That’s pretty much what I’ve been doing for the past year. The first real “diet” I put myself on was taken from my first-ever Muscle & Fitness Hers magazine. It was pretty similar in comparison to how I’m eating now: eat about six small meals a day every 2-3 hours.

When people complain about how they aren’t losing and meeting their goals, but they are exercising like crazy, I ask them what their diet is like. That usually tends to be the root of their problems and where the excuses start: “I don’t have time to eat”, “I like my beer too much”, “I have such a sweet tooth”, etc. It all comes down to how badly you want this. I’m not saying don’t ever touch another slice of pizza again or you can’t drink beer, but do so in moderation. And, another thing that most people don’t have control over: portion control!

Depending on what your goals are, this will reflect in how many calories you should be taking in per day and how much protein, fats, and carbs, too. I recently used a different method to figure out what my calorie intake should be based on my goals (and I’m also experimenting with my diet…again). I used the Harris Benedict Equation, which is a formula that uses your Basal Metabolic Rate (BMR) and then applies an activity factor to determine your total calories. Using this equation, keep in mind that the only factor omitted is lean body mass. Leaner bodies need more calories than less leaner ones. Therefore, the equation is accurate in all but the very muscular (who will need to underestimate caloric needs) and the heavier (who will need to overestimate caloric needs).

So the first step is calculating your BMR:

Men will find that by using the following equation: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)

Women will find that by using the following equation: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Based on that equation, I found my BMR is 1395.1.

655 + (4.35 x 128) + (4.7 x 66) – (4.7 x 27) = 1395.1

Now, you figure out your activity levels:

Little to no exercise: BMR x 1.2

Light exercise (1-3 days per week): BMR x 1.375

Moderate exercise (3-5 days per week): BMR x 1.55

Heavy exercise (6-7 days per week): BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts): BMR x 1.9

Since I work out 6-7 days per week, I multiplied my BMR by 1.725 and came up with the number 2406.5425. These would be the calories I’d need to take in each day to MAINTAIN my weight. But right now that’s not my goal. I want to lose some body fat and start leaning out again, so I subtracted 500 from the 2406 number and got 1,906. If I was looking to gain, I’d add 500 to that number. So I’m roughly at 1,800-1,900 calories per day, and in every meal I aim to include the proper amounts of proteins, fats, and carbs. My goal is to continue to gain lean muscle mass while losing body fat, so my intake of proteins will be higher than someone who is just looking to lose body fat, etc. and the same goes for my fats and carbs.

Carbohydrates (Carbs)

Carbs is where you get your energy from. I, personally, would never ever survive on the Atkins diet or any other very low-carb diet, especially with the way I work out. I eat both complex carbs and simple carbs. The complex carbs I consume are sweet potatoes, brown rice, rice cakes, oatmeal, etc. And the simple carbs are fruits and veggies. Complex carbs digest within the body at a slower rate than simple carbs. Complex carbs will offer a more stable flow of energy, whereas the simple carbs still offer the same amount of energy, but at a far more rapid pace. That’s why it’s better to eat something like oatmeal in the morning versus just a fruit. It will keep you fuller longer until your next meal.

Proteins

Protein is made up of amino acids – essential and non-essential. Essential amino acids are not found in the body and must be supplied through diet, while non-essential ones are found in the body. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The other 13 are non-essential and produced within the body. When you consume the right amount of proteins, fats, and carbs, everything should work the way it’s supposed to and the proteins will carry out its specific functions. Its functions include the replacement of old cells, building muscles, organs, blood, nails, hair, skin, and tissues. It also takes part in hormone, antibodies, and enzyme formation. And it helps in burning fat. It builds muscle and muscle burns fat! I get my protein from egg whites, protein powder, fat-free cottage cheese, tuna, salmon, chicken, bison, protein bars, etc.

Fats

Yes, fats (also known as lipids). Your body needs them so don’t be scared of it. There are such things as healthy fats! There are the bad fats: saturated and trans fat (read: pizza, tacos, ice cream, lasagna, cheese); better fats: monosaturated and polyunsaturated (read: corn, soy, sunflower oil, and canola and olive oil); and best fats: omega – 3s (read: salmon, fish oil, tuna). I get my healthy fats from olive oil, salmon, tuna, fish oil pills, peanut butter, etc.

Putting It All Together

Since my goal is to reach between 1,800 and 1,900 calories a day, I make sure to eat six meals consisting of around 300 calories or so in each meal. I eat every 2-3 hours and drink about a gallon or more of water a day. A GALLON?! Yes, a gallon. And yes, I pee a lot.

I can’t stress enough how important it is to have breakfast! Eating within one hour upon waking is what jumpstarts your metabolism. Try drinking a 12 oz. glass of water first; apparently that aids in fat loss when you drink it on an empty stomach first thing in the morning. My breakfast usually includes egg whites (protein), oatmeal and berries (carbs), andnatural peanut butter (fats) – oh, and my coffee with two Splenda, Stevia, or Truvia. I don’t eat this every single morning. I do switch up my meals, but I make sure to include the same amount of proteins, fats, carbs, and calories to keep it consistent.

A couple hours later you can find me chomping on a protein bar (Pure Protein is the best!) with a side of some fat-free cottage cheese OR I’ll substitute that with a protein shake (Gaspari Nutrition’s Myofusion is delicious!) and some berries.

Two to three hours after that meal I’ll have some tuna (Starkist Chunk Light Tuna in a bag) along with some green beans or rice cakes or both.

Later, I’ll have some fat-free cottage cheese with some almonds.

I’ll probably have some chicken with green beans by this time.

I’ll take my pre-workout drink and head to the gym. Immediately after working out I fill up my water bottle and throw in some protein powder and eat about 25 gummy bears. The gummy bears have high dextrose in it and replenish the glycogen levels in your body that you lost while working out.

About 1.5 hours or so later I’ll have a small salad with sugar-free dressing (Maple Groves from Hannaford) and a 6oz. piece of protein (bison, chicken, tuna, etc.). If a couple hours go by and I’m not in bed yet and I’m hungry, I’ll down a protein shake (mixed with just water) about an hour before I head to bed.

So, in a nutshell, that’s what I tend to eat. As far as cheat meals, I do have them, of course! I’m not training for a competition (yet) so I’m not being super strict with my diet. I’m still allowing myself to enjoy my cheat foods. Now usually cheat meals within the bodybuilding world consists of healthy cheat foods like a wheat pizza with sugar-free sauce and light cheese. I might do that from time to time, but it always tastes better to get a Five Guys burger or a slice of pizzainstead. As of right now I’d like to say my clean eating diet is about 80/20, which isn’t too bad. Come competition diet, it’ll be back to 100% like it was from January to April.

If you’re struggling with weight, just be mindful of what you’re consuming. Be mindful of your portion controls. When you look at a plate, divide it into three sections: proteins, fats, and carbs. Make one-half of your plate filled with veggies and the other half split into your proteins and fats. Drinking plenty of water throughout the day will help with cravings and being hungry, too. If you find that you’re hungry in between meals, just reach for water or green tea or coffee. Wait 15 or 20 minutes and see if that’s satisfied your hunger. Mind over matter.

The diet is the absolute hardest part! When starting my clean diet for the first time, the first two weeks were hell! I was constantly texting and calling my nutritionist (Michelle) and trainer (Jamie) about how hard it was and that I thought I was going to die. Once I got past those two weeks and had the support of them, I was fine. Just look for things that will keep you motivated and focused. Work with a good support system and surround yourself with others who have similar goals in mind. When you’re around others who are out eating pizza and drinking beer all the time, it’s hard to maintain a good diet. It can be done, but you might be teased for it and under lots of temptation.

If it’s easier for you, you can do like I do and get a routine down. I usually buy my groceries on Saturday and cook and prep all my food for the week on Sundays. I put all of Monday’s food in a gallon freezer bag and toss it in the freezer until I’m ready to take it out and enjoy what’s in there. I do the same thing with Tuesday-Friday’s food, too. It’s easy and keeps me from spending money on food and from eating something that isn’t that great for me.

I hope these tips/suggestions/ideas help. If you have any questions, please ask and I’ll try my best to answer them!