Tag weightloss

Aging gracefully?

Very few women want to age gracefully these days and I’m one of them! Forget the old stereotypes of crows feet, ”dress your age”,  the 40-year slump, and so forth. I’m also a firm believer in self-care and self-love and THAT means doing those healthy ”things”, that stave off premature aging, weight gain, and the slowing down of my metabolism. There are a number of ways we can increase our strength and youthfulness and that’s through exercise, diet and excellent selfcare! I’ve got 5 exercises for women over 40 that are simple, straight forward and easy to do.

The fab 5 exercises

Today we’re talking about some of the top 5 exercises for women over the age of 40. The truth is, we’re ALL aging and breaking down-yes even the little ones! This is the natural life cycle in nature but that doesn’t mean we have no way to slow down the aging process and in some instances, reverse it. I’m all in for anything (healthy that is)that will help fight signs of aging on all fronts.

As you know, I’m also a skincare freak and I have a ton of helpful tips and tricks to help you get fit, get and maintain the best version of your skin, and more!  But this post isn’t about that! For some of my top secret anti-aging remedies read up on ”The 5 Skincare Ingredients You Need On Your DIY Face Masks”.

The reality of it all

Exercise, diet, detox and “de-stress” can both slow and reverse the effects of aging as well as combat the effects of the environment. I don’t know why so many women are afraid of lifting weights, but this is one of the surest ways to increase muscle tone, tighten the skin and increase bone density!

A combination of cardio and “real” weight training go a long way to increase your physical strength, silhouette and muscle tone. Want toned tight arms and legs? Weight training, baby! The realities of the aging process make it even more important to hone in on those workouts that get results. This is why I choose to highlight these top 5 exercises for women over 40 everywhere!

With that in mind, let’s get cracking! The first exercise that I call “pain in the butt” (because it works) is:

1. Squats. Squats help build your leg muscles (quadriceps, hamstrings, and calves), aids in burning more fat, as it is one of the most time-efficient ways to burn a lot of calories.

2. Planks. The plank is one of the better workouts for core conditioning but them too works your glutes and hamstrings, supports proper posture, and ameliorates balance. As someone who hates doing crunches, planks are a godsend! Plus, your risk of injuring your neck is lower and this works more than just those core muscles. These are a great exercise for women over 40 who want well-defined abs and a strong core.

My all time favorites

3. Lunge. Before you start moaning girl, just let me tell you, lunges are a girl’s best friend! They’re not just for twenty-somethings, lunges are for every woman! The lunge aides in sculpting, strengthening and toning your legs and glutes. They also improve the flexibility of the hips. While they are uncomfortable, lunges will quickly get your butt lifted and sculpted if you’ll commit to it.

4. Burpees. These are a full body strength training exercise within every rep. Not only that you will work your arms, chest, quads, glutes, hamstrings, and abdominal muscles.

5. Dynamic plank.  Like the previous exercises, the dynamic plank is an excellent way to isolate the core area without crunches. I’m no fan of crunches (even though I do break down do them on occasion). I always recommend planks if you’ve got issues related to the neck area. Not only does this exercise strengthen your core, it also works your chest and shoulders.

What to keep in mind here

While there’s no magic pill to help sculpt the body you want, these 5 exercises will get you well on your way to looking better and looking better without the pressure.

Having said all of THAT, any good fitness guru will tell you that without a healthy diet, you still won’t get the results you want!

So for those who are still struggling with where to begin, grab my FREE Pantry Detox Gude GUIDE HERE

Also, to help you fill your fridge with produce that’s free of toxic chemicals get the complete Introductory Produce, Shopping Guide grab a copy HERE!!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/06/10dayvegan.png” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” url=” https://tonye-tariah-health-fitness.teachable.com/p/10-day-vegan-detox-program” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid” text_font_size=”18″]

Over the years I’ve learned the power of what diet can do for the body. It can help heal or cause disease. When I first thought of trying a vegan detox, I still wondered if it was all hype. After I decided to use myself as a guinea pig, I can’t deny it’s effectiveness.

We’ve heard so much about the vegan lifestyle, plant-based diets and more. The real take away is that adopting a plant-based diet will make a huge difference in health.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

We all know how hard it can be to shed those unwanted pounds, ditch the bloat and ultimately gain a healthier body!

Over the years I’ve found the best way to reset my body, lose the bloat and stubborn weight, is to for the greens. In my case, that means going on a vegan detox or radically upscaling my fruits and veggies. That all translates into minimally processed foods, no animal products coupled with healthy oils and nuts!

Who would have thought a vegan detox could help you look better, feel better without the pressure?! I’m not one for gimmicks or yo-yo diets so I keep it simple and stress-free by upscaling my intake of fresh foods.

Adopting a vegan diet for the short-term or on a permanent basis is always a good thing. Every day more research comes out about how a vegan or plant-based diet promotes healthy weight, increases healthy cholesterol levels and boosts longevity.

There are so many benefits to going on a vegan detox that I simply don’t have the time to go into it all. Needless to say, after a lot of feedback from friends and besties I began a vegan detox program to help other women get the results they want without the drama or stress of trying to figure it all out on a busy schedule.

So why go on a 10 Day Vegan Program at all (or for any other length of time)?  While it’s not a cure-all for every ailment under the sun doing a vegan detox (diet reset) has a lot of benefits.

The Benefits Of A Vegan / Plant-Based Diet

1. Better sleep
2. More energy
3. Improved digestion
4. Radiant and healthier skin
5. Improved mood
6. Lowers your risk for diabetes and heart disease
7. Improved weight management
8. Reduces inflammation

So what do vegan and plant-based mean?

In simple terms, a vegan diet means a diet free of all animal products-no meat, poultry, dairy, or even honey! A plant-based diet is based on fruits, vegetables, legumes and whole grains. I like to think of it in terms of a continuum where at one end lies the strict vegan and somewhere near the middle is a diet that is largely plant-based.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/06/10-DAY-VEGAN-DETOX-PROGRAM
Welcome-to-the-judgement-free-zone.png” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/10-day-vegan-detox-program” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

Point for point, a vegan detox is a must not just to detox your body in the short term but as a way of life! It will literally change your life and your health.  While a number of research documents highlight the benefits of vegan and plant-based diets, few tell you how to make that shift.

While I don’t believe in restrictions, vegan and plant-based diets are sustainable only when you incorporate them as part of a healthy lifestyle. So a good way to start is to try a vegan detox program to help reset your mind as well as your body. Issues related to stress, fatigue and an inability to sleep can often be eased with what you put on your plate.

For instance, it’s been noted that certain foods like bananas, sweet potatoes, broccoli, have been shown to improve sleep cycles. Not only that, did you know cashew butter, peanut butter, avocados, kale, almonds, walnuts, spinach, and squash are all nutritional powerhouses?

They contain vitamin B6, tryptophan, and magnesium and do a lot for boosting your sleep cycle. So if sleep is an issue for you and you don’t want to deal with the nasty side effects of synthetic drugs, adopting a vegan diet is the way to go!

Also, greens such as Kale, Swiss chard, fortified almond or soy milk, and dried figs have a higher amount of calcium than dairy milk (which researchers have said, actually leach calcium from the body). Plus, if you’ve been dealing with inflammatory illness, plant-based diets are an excellent way to relieve those ailments.

Broken record here but, foods rich in omega-3 fats like chia and flax, as well leafy greens (i.e. kale) contain chlorophyll which helps to increase the alkalinity of the body.

In English, that means they help to combat inflammation in the body which in turn helps with weight loss and bloating!!

The average American diet is high in processed foods that are associated with an increase in weight gain, high blood pressure, and other inflammation-related illnesses.

Switching to a plant-based or mostly plant-based diet is one of the most sustainable ways to lose weight and keep it off. Also, it will help you look and feel better in the long run and who doesn’t want that? That’s why I always recommend a vegan detox program of some sort to flush toxins out of your body and reset your system for better health and wellness.

It’s really not that hard or overwhelming if you start with the right tools and really get serious about shedding the unhealthy weight and overhauling your lifestyle for the better. If you’re still not sure where to begin and feeling clueless, grab my FREE Pantry Detox Gude GUIDE HERE

For the complete Introductory Produce, Shopping Guide grab a copy HERE!!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

Food and your waistline

Why are we so obsessed with food and our waistlines? This constantly leaves me with a bevy of theories or reasons why there so many women in the U.S. and the West in general  (and to a smaller degree, other parts of the world), who seem fixated on both food and their waistlines. Why the constant battle with our food? As a fitness and health strategist with a background in biological anthropology, I can’t help but wonder if something more complex, and culturally relevant is at play in this insanity. Dare I say, misconceptions based on misinformation are at the heart of the food and waistline debate!

Some issues at play in the food and waistline debate

This problem stems in large part, from a grossly uneducated and misinformed public with regard to what constitutes basic “good” nutrition and the plethora of misinformation peddled by a large segment of the media, as well as the fast and processed food industries. Additionally, our food policies and regulatory agencies (i.e. FDA, USDA, etc) have failed to show leadership in this area. Let us get real with ourselves, our food choices are also (and in some instances, largely) driven by factors other than basic hunger (i.e. “I hunger, therefore I eat”).

Some context

Individual tastes, culture, habits, and environment, etc play a pivotal role in our food choices, and by extension, the current food-related epidemic (obesity, heart disease, etc) we are facing at both the local and national level. First, let’s revisit the basics of why we need to eat at all. We need to eat and drink (water, at the most fundamental) to live.  Food essentially equals fuel for the daily life-sustaining functions of the body at the chemical, cellular, and systemic levels.

The basics

There is no physical reason (technically speaking) why we need to eat other than to sustain life. What I’m driving at here is that outside of eating to keep the body operating at an optimum level ( regardless of age, for instance) there is no real reason to eat anything beyond what is necessary for maintaining a “healthy body”. So why do we obsess about that food and waistline? Why are we so unhealthy in terms of what we eat and how that translates into our current health issues? While I don’t claim to hold all the answers to what will arguably, require complex solutions (I’ll leave that in the capable hands of academic researchers), I do believe that an informed public is one that is healthy and empowered.

Some Major stakeholders: Fast food industry, media, and the public

Who are the big winners here? Big agribusiness and the packaged food industry argue that it is “expensive” and “unsustainable” to buy local and organic food items. Many also say that there is no “real” difference (in terms of nutritional content or quality) between organic produce and conventionally grown produce. Additionally, they often point to “research” that supports their claims. However, there is an increasing body of unbiased research that not only counters these claims but also exposes a number of the myths about the benefits of consuming organic produce vs. conventionally grown produce, food additives (i.e. dyes in processed foods, etc), and so forth. Let’s not forget the role of media in this hot mess! Mainstream media amplifies what’s wrong with our society. Skewed body images, cultural norms, etc all factor into how we relate to food.

Why you need to make educated food choices

When you add it all together, you realize it’s a cycle perpetuated by misinformation, profit, etc. Our obsession with food and waistlines hides the issues that we truly need to address in order to claim our health and wellness. Let’s also not forget that we as individuals also have some responsibilities here. In basic terms, good legislation, and policy on food safety, equity in healthy food options, as well as behavior, impact our waistlines (i.e health). As consumers, we have a stake in this too.

Final  thoughts

When you get active about your food, you reclaim your food as well as your health. Recognizing we have options is just the beginning! Want some helpful tips about detoxing your fridge and pantry? Get my pantry detox guide right here! You can also get helpful tips on food storage to help you stretch that grocery budget right here. 

once you get behind the scenes and see what’s really going on, things become easier. You can make educated choices about where your food comes from, save money on the grocery budget, etc. Plus, you won’t get caught up in fad diets, or fooled by slick marketing labels on your grocery items!

About the author

Tonye Tariah is a Holistic Health Strategist and founder of Freedom at The Crossroads Blog, as well as a podcaster and speaker. She dedicates her time to help free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie-cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

Why the obsession with nuts and seeds?

People often ask me why I’m so obsessed with seeds and nuts. I could rattle off a whole list about why they’re so great.  I’ve since discovered that less is more, and simplicity is worth appreciating. The fact is that we ( homo Sapiens) are at our optimal health and fitness when we adhere to a diet that is diverse and nutritionally dense. We see the truth of this from the historic and evolutionary record ( I won’t bore you with the details). Also, we see the current health crisis many in the industrialized (as well as underdeveloped nations) are facing in terms of ever-increasing numbers of diabetes, cancer, as well as autoimmune diseases resulting from processed food.

The American diet

It is no small coincidence that our dependence on so-called “quick” and “processed” foods have a strong link to the diseases and associated syndromes listed above. The bottom line is that processed foods, our dependency on them, coupled with a lack of adequate exercise, have brought us to this unhealthy state. Add to that unsustainable environmental and agricultural practices, and a grim picture begins to unfold for the human race.

What are nuts?

In simple terms, nuts can be defined as “small dry hard-shelled dry fruit or seed with a separable rind or shell and interior kernel” (Merriam-Webster Dictionary definition). A much more detailed definition is provided by the National Institutes of Health (see National Institutes of Health website). The NIH states that nuts are “nutrient-dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.” Translation? nuts make up a powerhouse store of complete nutrients (i.e. fats, fiber, carbohydrates, etc).

Some nutrition facts

All that being said, there is such a thing as too much of a good thing. While nuts are nutrient-dense, they do contain fat. That means you must balance them with other sources of vital nutrients that contain fewer calories as well as fats. The key here is “BALANCE”! Thar’s in terms of nutritional intake (i.e. amount per serving, etc) as well as a proportion of other nutrient sources. For instance, a balanced intake of nuts (and or seeds, i.e. sunflower walnuts) would be equivalent to 1/3/ cup or 1 and 1/2 oz of nuts 3-4 servings per week for a 1,600 calorie diet. For a 2,00 calorie diet, this would be 4-5 servings per week  (American Heart Association: 2013 Healthy Diet recommendations;Eckel, Robert H. et al. “2013 AHA/ACC).

About seeds

While similar to seeds in terms of nutrient content, seeds are, in simple terms, the embryonic stage of a plant housed in a protective outer shell or hull. The dietary guidelines for seeds are similar to those for nuts, but the caveat remains the same; balance, balance, balance, is the mantra we should all stick to when it comes to nutrition, health (mind-body), and fitness. Why am I pushing them? I’m a firm believer in balance and the important role it plays in our health and fitness for a healthy lifestyle. My personal experience alone has driven home the power of a well-balanced and nutrient-dense diet. Also, from a physical fitness perspective,  a poor diet will doom you to failure and injury (i.e. failing to fuel your body with what it needs for recovery and growth).

Some observations

From a female perspective, I’ve come to learn the importance of incorporating dietary balance into my daily regime. I do this to keep my body aligned as it deals with changing hormone levels, stress, and illness. While nutrition and fitness alone can’t ward off the negative impacts of illness, disease, time, etc, they are powerful strategies to help us stay healthy and whole.

Remember, getting fit and healthy requires that you first make the decision, develop a plan, and take action. For more information as well as assistance regarding how to get started on your journey, join my FitTribe of women who are getting stronger every day!

Before you go

Every day researchers are finding more benefits and uses of nuts and seeds and how we can use them to improve our overall health. You can check out more of my posts on healthy recipes right here! While nuts and seeds alone can’t cure disease, they supply a huge amount of nutrients our bodies need. Also, nuts and seeds add much-needed diversity that’s important for gut health!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!

Life is full of challenges. If you’re truly paying attention you’ll get the sense that there is an ebb flow to this life’s journey.  When it comes to having a healthy and fulfilling life, the quality of that life is the ultimate goal. In order to fulfill your passion and potential, you must operate at your optimal physical and mental states and that all starts in the mind! Selfcare is key to a healthy lifestyle.

So what’s the good news in all of this? Well, by making yourself a priority (a.k.a. selfcare) when it comes to your fitness and health recognizing that you can’t give from an empty well or fully explore your innate potential, you are creating a pathway through which your life can begin to shift into balance. In my experience, I’ve learned that one of the most visible indicators of a life out of balance is poor health, stress, anxiety and being “stuck” (i.e. feeling trapped in a situation or state).

Other “physical” manifestations of imbalance are things like weight gain, stress and feeling overwhelmed. That’s right ladies, that ever-increasing number on your bathroom scale that makes you want to scream in frustration because you’re at that point where a simple inhalation results in an additional five pounds! Wow, been there done that, NOT buying the t-shirt again gals, lol.

So what am I getting at? What I am trying to say is that all is not lost, yes you can shed the unhealthy weight, get rid of undue stress and fatigue, etc. The real and lasting solution is to first STOP and reflect on your current state, make an honest decision (about what you need to do in order to change your state), get a plan, and take ACTION. It’s about realizing that selfcare is really healthcare.

It’s one thing to look in the mirror and gripe about weight gain and being in a rut, but it’s a whole other level of truth that makes you jump off of that “hamster wheel” going nowhere and make a serious and actionable plan to change the course of your life. For those who are wondering, I don’t claim to have all the answers, BUT I do know how to get sh*t done because I’ve literally L.I.V.E.D. that journey and I had to dig deep for the courage and aggressively grab hold of the resources necessary to achieve my fitness and health goals. An added bonus to all of that is, other areas of my life began to shift into balance as well and I’m now unlocking my power and potential for other goals for the future.

Sometimes you just have to dive in regardless of your fears or perceived limitations and barriers, otherwise, you’ll find yourself indefinitely stuck in that awful crossroads slowly losing your health, positivity, power, and potential in a death spiral. Yes, it sounds a bit melodramatic, but for anyone who knows that pain, you recognize that the struggle is real. I’ve got no illusions about how hard it can be to make that break, but once you decide, plan, and take action; the process becomes easier and the goal is in sight.

I’m both a physical and visual person, so fitness (and health) is a great way to create movement and progress toward achieving the desired goal. Getting outdoors is an excellent way to not only recharge the body and mind but it also a great way break away from the crossroads (i.e. hamster wheel). True balance comes with making selfcare a necessity rather than a priority (you deserve to be more than a number on a to-list).

A brisk walk along the beach trails, forest preserves, etc, will (if you’re like me) help you activate your mind and body to engage in something new. Remember, exercise comes in several forms and regardless of fitness level, the KEY ingredient here Is ACTION! Moving the body activates all your body systems, as well as the mind and the best gift you could ever give yourself or your family, is a healthy, strong, and positive version of yourself. I’ not saying it will not be a challenge, what I AM saying is that YOU need to invest in yourself recognize your own worth if you ever hope to have others make the same calculation. Bottom line? if you do not value yourself first, no one else will do it for you!

Find out more about how to make selfcare a priority in my exclusive FACEBOOK supportive sisterhood for women everywere at FREEDOM AT THE CROSSROADS!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.