5 Surprising Science-Based Action Steps to Get Fit Over 40! Are you a woman over 40 ready to take your fitness to the next level? If you want to know how to get fit over 40, I have 5 science-based research backed action steps that will super charge your results. These are anti-aging steps you can take today to lose fat, gain muscle, and improve your metabolism!

00:00 - Introduction 01:00 Fit Over 40 Action Step #1: HIIT Cardio 03:23 Fit Over 40 Action Step #2: Eat Mindfully 06:20 Fit Over 40 Action Step #3: Lift Heavy Things 08:46 Fit Over 40 Action Step #5: Progressive Muscle Relaxation 11:15 Summary of Getting Fit Over 40 For Women

5 Must-Do Compound Exercises for Women to Get Strong & Lean In this video, I share with you the overall best compound exercises women can do in the gym to lose fat + gain muscle in a body recomposition. If you are looking for the best exercises and compound lifts for women then this video is the place to start. I want to be sure you perfrom each of these compound movements safely, so I am also taking you through exercise demos, step-by-step. Have questions about gym compound exercises? Please let those in the comments below and I will get back with you asap!

00:00 Intro 00:55 What Are Compound Movements? 01:41 Barbell Back Squats 06:52 Barbell Deadlifts 11:22 Barbell Bench Press 13:36 Bent Over Barbell Rows 17:41 Barbell Thrusters 22:10 Compound Movements Wrap-up

4 Signs You Need Reverse Dieting | Eat MORE Lose WEIGHT! Want to know when to reverse diet? Working crazy hard to lose weight and fat, but feel like your body is rebelling? It might be time for reverse dieting. These are the 4 signs I look for as an online fitness coach to see if a woman would benefit from a reverse diet. You really can eat more to lose weight! Combat metabolic slowdown and start losing fat through eating more every day.

00:00 What is Reverse Dieting? 01:33 What is Resting Metabolic Rate? 02:00 Reverse Diet Sign 1 - Low Energy Levels 03:30 Reverse Diet Sign 2 - Binge Eating 05:11 Reverse Diet Sign 3 - Always Thinking About Food 06:59 Signs You Need Reverse Dieting 4 - Poor Quality Sleep

Meal Prepping for Success - FITBODY Podcast Episode 32

Knee-Safe Fitness: Worst Leg Exercise for Bad Knees

Discover the essential insights on modifying your leg workout routines to protect your knees.

Whether you're recovering from an injury or looking to prevent one, this episode is packed with invaluable tips on avoiding exercises that could exacerbate knee pain and exploring safer alternatives for achieving lean, defined legs.

Dive into personal experiences, scientific explanations, and professional recommendations tailored for women seeking a balance between fitness goals and knee well-being.

Don't miss out on this crucial conversation for anyone looking to maintain their knee health while pursuing their fitness aspirations.

"Strengthen Without Strain: The Ultimate Guide to Knee-Safe Leg Workouts,"

In this episode, I'll dive into leg exercises tailored for those dealing with knee pain.

Whether you're battling with the frustration of weak knees or seeking alternatives to high-impact workouts, this episode is your go-to resource. I'll shed some light on the root causes of knee pain during exercise, from weak glutes to stiff hips, and how you can tackle them with targeted, knee-friendly exercises.

I line out a comprehensive selection of exercises categorized into glute activators, hip hinges, and quad strengtheners that promise to fortify your legs without compromising your knee health.

Ideal for women aiming for lean and defined legs while navigating the challenges of knee sensitivity, this episode is packed with expert advice, practical tips, and motivational insights to transform your workout routine into a knee-friendly fitness journey.

Don't let knee pain hold you back from achieving the strong, stable, and sculpted legs you desire. Listen to this episode and take a step towards pain-free leg workouts today!

Actionable strategies for weight loss during menopause, focusing on the importance of balanced nutrition and tailored exercise routines.

Key strategies include:

• Balanced Nutrition: Emphasizing whole foods, lean proteins, healthy fats, fruits, and vegetables. Highlighting the need for calcium, vitamin D for bone health, and high-fiber foods to manage blood sugar levels.
• Mindful Eating: Importance of portion control and understanding hunger and fullness cues. Adjusting caloric intake to match the reduced energy requirements of menopausal women.
• Specific Dietary Recommendations: Including calcium and vitamin D-rich foods, managing blood sugar with high-fiber foods, and incorporating antioxidants through berries and green tea.
• Exercise Routines: Combining aerobic activities (like walking, swimming, cycling) with strength training to maintain muscle mass, boost metabolism, and support bone health. Recommends 150 minutes of moderate aerobic exercise weekly, with strength training three to four times a week.
• General Activity: Encouraging an increase in daily steps to at least 10,000, aiming for more to support weight loss efforts.

Julie's approach is comprehensive, tackling both nutrition and physical activity to help women navigate menopause successfully. She advocates for making informed, mindful choices that support overall well-being and weight management during this life phase.

For more information and resources, visit JulieLohre.com & FITBODY.com

Excerpt:

In the second episode of the FITBODY Podcast series on menopause, I'll dive into debunking common myths about menopause and weight loss. This episode is dedicated to separating facts from fiction, using evidence-based information to empower women navigating menopause.

Key points covered include:

• Menopause and Weight Gain: Julie clarifies that while hormonal changes can affect body composition, menopause itself is not the direct cause of weight gain. Aging, lifestyle factors, and muscle mass decrease are the primary contributors.
• Weight Loss Possibility: Contrary to the myth that losing weight during menopause is impossible, Julie emphasizes that with adjusted diet and exercise strategies, weight loss remains achievable.
• Universal Weight Gain Myth: Not all women gain weight during menopause; factors such as genetics, lifestyle, and health play significant roles in individual weight changes.
• Hormone Replacement Therapy (HRT) and Weight Gain: Julie addresses the misconception that HRT leads to weight gain, explaining that while some women may experience mild fluid retention, significant long-term weight gain is not a common side effect of HRT.
• Targeting Menopausal Belly Fat: The episode also tackles the belief that belly fat cannot be reduced during menopause. Julie suggests a comprehensive approach including cardiovascular exercise, strength training, a healthy diet, and stress management as effective strategies for reducing abdominal fat.

Julie aims to provide women with the knowledge and tools needed to navigate the challenges of menopause confidently. She promises practical strategies for weight loss in menopause in the upcoming episode, emphasizing the importance of a mindful approach to body changes.

For more information and resources, visit JulieLohre.com & FITBODY.com