Sooo here we are 6 or so weeks into the new year, it’s time for a little progress report on those New Year goals. Did you set some? Was losing weight one of them? It was for me. I have to admit, weightloss is a different animal as I age. Not too long ago, I could drop 10 pounds fairly quickly with little effort, now, no thanks to Father Time, even a few pounds is a struggle. But there are some lifestyle tweaks and health hacks we can do get things moving in a positive direction and feel great along the way.
Keep moving and raise the intensity sometimes. Short, high-intensity intervals (HIIT) are your best friend. Right now my favorite is alternating 40 second sprint intervals on the bike with 15 kettlebell swings.
Embrace strength training. We lose muscle as we age so it’s important to incorporate resistance training into your schedule. Lifting weights help us keep and build muscle, which takes up less room than fat (so we look better) and it burns more calories than fat.
Keep your body guessing. Change up the way you move. If you love to run like I do, great. But runners don’t thrive on miles alone. Throw in some cross training. Try cycling, hit the pool, take a brisk walk, lift weights, yoga, whatever you choose, do something you enjoy so you’ll stick with it.
Choose your calories wisely. As I slide toward menopause, my metabolism seems to be a shadow of its former self. I just don’t burn calories the way I did in my younger years, so I have to be very mindful and strategic about what I eat. To get the most nutritional “bang for my buck” typically I look for whole, nutrient-dense foods, as unprocessed as possible.
Lean on your go-to favorites. A vitamin-rich smoothie is an important part of my day. I pack that sucker with protein, berries, veggies, seeds, you name it.
It’s fun to get fancy sometimes…
I love to make smoothie bowls with the kids. They can be creative with the add-ons and I know they (and I) are getting all kinds of crazy-good nutrition. Smoothie bowls may look fancy but they’re deceptively easy to make. Here are a couple of our faves:
Chocolate Berry Burst Smoothie Bowl
For the smoothie, use a blender to mix up almond milk (or any milk of your choice), 1 scoop of protein powder, a handful of frozen mixed berries and ice cubes (I used coffee ice cubes to enhance the chocolate flavor and put a little extra pep in my step). Toppings include fresh berries, chia/flax seeds and hemp hearts, and granola.
Go ahead and pin this for later because, trust me, you NEED to make this! Because we had too much fun to share just one smoothie bowl creation, here’s one of the kids’ faves:
Chocolate-Peanut Butter-Banana Smoothie Bowl
To make the smoothie, use a blender to mix up almond milk (or any milk of your choice), ice cubes, 1 scoop of protein powder, 1/2 a frozen banana cut in chunks, and a tablespoon of nut butter (I used powdered). Toppings include sliced bananas, granola and chia seeds, flax seeds and hemp hearts. Assemble and drizzle with honey if you desire a little extra sweetness.
You know the drill, pin for later. I’ll wait!
Be mindful but don’t deprive yourself. One of the goals I set for this year was to kick sugary treats to the curb. I’m really proud of how well I’ve done so far in limiting added sugars. Instead of indulging in daily treats, I enjoy them much more sparingly now and my sugar cravings are gone.
Use a food journal and activity tracker. I tend to be a renegade about this but I’ve been nailing the tracking all year so far. It’s truly the only way to see exactly what is going on.
Find your tribe. Exercise is more fun and you’re more accountable when you share your passion with others. Whether it’s a group fitness class at the gym, yoga at the local studio, a running group, or an online community, having that social interaction is so important.
What healthy tweaks have you made to your lifestyle as you’ve aged? Have you tried a smoothie bowl? Fave add-ins?
These look some some great smoothies! And I am definitely intrigued by those brownie bites! Great tips for staying healthy and fit.
You had me at chocolate….
Seriously, those HIIT workouts are the bomb! Becky and I were just discussing them yesterday. Coming soon to marathon training near you…
What great tips, and beautiful photos too! I want to try everything. 😀
Healthy brownie bites are speaking to me! Ugh, I don’t like HIIT. I’m going to have to get over that at some point.
Healthy brownie bites are speaking to me! Ugh, I don’t like HIIT. I’m going to have to get over that at some point.
Ugh, I hate HIIT workouts. Well, I think that I do, but when I’m doing them, they aren’t so bad. I’m going to have to get over myself sometime soon!
Those smoothie bowls look amazing!!
I love HIIT workouts because I feel like I get the most bang for my buck. I’m exhausted after the workout and I feel good knowing that I’ve hit every muscle group!
That Vitality blend sounds pretty awesome! I’ve never heard of it before.
Holy Cow this chocolate banana peanut butter bowl looks ahhhhmazing! I’ve been trying to get back into speed workouts with my running! It’s so much harder when you’re not accountable to someone!
I’ll second you on adding in the weights no matter your age. I sure wish I had known the importance of this years ago!
You’re looking mighty fierce I have to say and those guns…. wow!
Some really great tips! I love the variety in your smoothie bowls!
Keeping your body guessing is key indeed! Mid 40’s has become hard for me all of the sudden. Those smoothie bowls are gorgeous
I have never, ever had a good metabolism. It really sucks. And yeah, it’s getting harder & harder as I get older. I really thought I was post menopausal until I got a period right before PCB! After a year. Not kidding.
Oooh, I think I need to try the brownie bites. Although I still do indulge in treats — every single day! I also plan out my meals, so that I can work in those treats.
I have never, ever had a good metabolism. It really sucks. And yeah, it’s getting harder & harder as I get older. I really thought I was post menopausal until I got a period right before PCB! After a year. Not kidding.
Oooh, I think I need to try the brownie bites. Although I still do indulge in treats — every single day! I also plan out my meals, so that I can work in those treats.
Hmm, something’s up with the name, email, etc. data fields. It put in Wendy’s info! I almost missed that.
You know I get this way beyond get it! My hormones are attacking again – I think it will never end till I am dead!
That is quite the tribe! I will watch for the discount I might want to try the protein powder. Yes, I can agree nothing works like it used to! and I have never really tried to make a smoothie bowl- guess that is because I am always taking my smoothie to go! Yours does look good!
Yeah the whole weight loss thing post 50 has turned into a big guessing game for me -sometime I’m on a roll and other times, wham right into a wall!
I’ve never tried a smoothie bowl. Yours look really yummy!
I’m so concerned about injuring myself that I try to steer clear of HIIT for now while I’m in marathon training.
But damn, Marcia! Those guns!!!!
This couldn’t have come at a better time! My having slacked off of running (or any other type of workout) in recent months has literally come back to bite me in the a$$ in the form of (more than) a few unwanted pounds. Now that I’m getting back on track, I’m feeling the extra pounds I’m dragging along. UGH. Thanks for the tips and the smoothie recipes. YUM!
O love all these great tips! I am gonna pin the Chocolate Berry Burst smoothie recipe…that looks delish!!
Great tips. I’ve definitely embraced strength training and variety in my workouts. I’m trying to be more disciplined with my diet ….
I’ve been doing a lot more speed work, rowing, and planks. I’m hoping that building some upper body muscle will give my metabolism a bit of a boost.
Those smoothie bowls look delicious! So pretty and colorful too!
I really want to try the smoothie bowl. I have never been a smoothie person due to the consistency & it was recommended I try it in a bowl with a spoon to get past that. These look so yummy I just have to look up the recipes.
The dishes look beutiful !.Thank you for great tips.I’ve been working out and running lately.But It wasn’t not really effective as I hope. Maybe the reason is my diet. I’m always so confused when I plan out of my meals.
Such delicious looking smoothie bowls!!! Love all of your tips. I have found now that I am 40 cross training is super important so as not to get injured!
Love your smoothie bowls… yummy and delicious!
Yeah, the weightloss thing at this age! 🙁
Marcia this is so inspiring! I need to find a local in real life tribe.
Have a wonderful Monday!
These are great tips- I have been trying to food journal- makes a big difference for me- but I have to keep it out on the counter all the time or I forget! I pinned both of these babies! They look great and unfortunately I have been feeling the weight come on this cold winter, so smoothies are my new best friend!
I’m loving the look of that chocolate berry burst bowl…yum!
He smoothie bowl
Looks amazing. I haven’t had one in awhile and now I want this one right
Now!
You had me at chocolate peanut butter….. <3 <3
Great post! Middle age has taken a toll on my metabolism. I think it came to a complete stop when I turned 40 a few years back. So, I am definitely way more calorie conscious than I used to be. I have also been *trying* to get more sleep too! Love the Smoothie Bowl ideas, YUM!! Thanks so much for linking up at Sunday Fitness & Food 🙂