Reality Check!

If what you are doing is not moving you TOWARDS you goals, then it's moving you AWAY from your goals.

~Brian Tracy

October is Breast Cancer Awareness Month!

October is Breast Cancer Awareness Month! This is a share from Women's Health that is re-post worthy! Seven tips for keeping your breasts healthy.  Just click the link below! hehealthy.http://www.womenshealthmag.com/health/protect-yourself-from-breast-cancer-0

Boost Your Metabolism, Build Muscle ....at any Age!

These awesome Workout / Fitness Gloves are available for sale at the following link.  Available in sizes small and medium.   Look FABULOUS while working out HARD!

http://cgi.ebay.com/WOMENS-LADIES-FITNESS-WORKOUT-GLOVES-WILD-ANIMAL-PRINT-/310273371383?pt=US_Womens_Athleticwear&var=&hash=item8e079fbac9#ht_830wt_905

http://www.oxygenmag.com/Health/Articles/Boost-Your-Metabolism-Build-Muscle.aspx

Foods to Promote Glowing Skin

I can always tell when I have eaten wild caught salmon a couple times during the week.  Not only does it provide  adequate, high quality protein for my strenuous weight lifting routine, but also helps to promote glowing, healthy looking skin. Salmon contains high levels of Omega-3s and other minerals which benefit our skin, nails, bones and joints.

Another excellent food for the skin is whole grain Oatmeal.  Choose the old-fashioned kind and not instant.  Oats contain silica, which is a form of silicon, one of the most common elements in the earth. Silica is an essential mineral for healthy hair and skin.  Eating oatmeal on a regular basis promotes healthy, glowing skin.

The following links talk about other foods to enjoy that have the added benefit of promoting healthy looking skin.







http://bcove.me/o2ku0tq5http://www.prevention.com/health/cook/cooking-how-tos/get-your-omega-3s-with-a-healthy-salmon-recipe/article/732e860b188ee210VgnVCM10000030281eac____

Foods to Promote Glowing Skin

http://bcove.me/o2ku0tq5

Protein - Copper River Salmon

Adequate protein intake protects muscle mass, helping to ensure good health and quality of life in active seniors.  High quality protein helps the body to maintain lean muscle mass and is of particular importance for older adults.  If you strength train, you will need extra protein to build and repair muscle. Fish is one example of lean, high quality protein. Salmon is considered an added bonus, due to its high fat content loaded with Omega-3's.

Copper River Salmon season is here!  What is all the buzz about?  If you have ever tasted this rich, firm red fish from Alaska, you will agree it is worth the wait.  Copper River Salmon is only available a few short weeks every year. Arriving in stores right now, it can be a bit pricey per pound but well worth not only the wait, but the price.  The almost 300 miles of Alaska's Copper River turn out some of the richest and best tasting fish in the world.

Salmon is a great source for protein.  Make sure to choose wild caught salmon
.
http://www.copperriversalmon.org/downloads/Copper%20River%20-%20Media.pdf 

http://cathe.com/the-five-best-protein-sources-for-fitness-buffs

Tosca Reno: MyPlate

Tosca Reno: MyPlate: "Three cheers for Michelle Obama for taking nutrition to the next level. MyPlate was launched Thursday to replace the food pyramid and help..."http://www.choosemyplate.gov/

An Inspiration! Ernestine Shepherd, Female Bodybuilder, age 74!

http://www.washingtonpost.com/lifestyle/magazine/six-pack-abs-at-age-74-age-is-nothing-but-a-number-says-guinness-world-records-oldest-competitive-female-bodybuilder/2011/03/16/AG5lGvCH_story.html?hpid=z2

This beautiful woman is a true inspiration!  At the age of 74, Ernestine Shepherd is the oldest female competitive bodybuilder to date. 


Her story is remarkable and one of the most motivating I have read.  I had to share this beautiful woman's story.  She did not even begin working out until the age of 56!  I love her attitude, her philosophy on life, her sheer determination and spirit! 


Ernestine holds the same belief as I do on exercise and nutrition: 


"Exercising can improve our heart & respiratory function, lower our blood pressure, increase our strength, improve bone density, improve flexibility, quicken our reaction time, reduce body fat, increase muscle mass, and reduce our susceptibility to depression & disease. You are worth it!"

Cathe Friedrich - 3 Foods That Prevent Muscle Soreness After Exercise

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Cathe Friedrich - 3 Foods That Prevent Muscle Soreness After Exercise

Cathe Friedrich - Delayed-Onset Muscle Soreness or DOMS: What Causes It and Can It Be Prevented?

After the long Holiday weekend, you may have lapsed in your workout routine. Heading back into your workout, you may experience a bit of soreness, especially if you worked out harder than normal. This terrific article by Cathe Friedrich, explains delayed-onset muscle soreness and what you can do to prevent it.  

Cathe Friedrich - Delayed-Onset Muscle Soreness or DOMS: What Causes It and Can It Be Prevented?

Cathe Friedrich - The Connection Between Fitness and Longevity: The Science of Staying Young

Cathe Friedrich - The Connection Between Fitness and Longevity: The Science of Staying Young

Cathe Friedrich - Raw Spinach vs. Cooked Spinach: Which Is Healthier?

Cathe Friedrich - Raw Spinach vs. Cooked Spinach: Which Is Healthier?

Tosca Reno: RAW APPLE CIDER AND AB DEFINITION

Tosca Reno: RAW APPLE CIDER AND AB DEFINITION: "My ACV and Eat-Clean abs baby! Yes those are my abs and no I have not taken steroids to get them. Instead I have been learning how a ..."

Fit and Fabulous at Any Age

I will begin this blog with my story, or at least a page from my story.  I am 57 years old and in the best shape of my life. I recently joined a local gym in my area (Buckeye Gym) for the first time ever. I am determined to be the healthiest and in the best physical condition I can possibly be. I want to maintain this as long as I am able. I don’t want to lose strength as I get older and want to maintain my ability to do those things I enjoy. I do not want to have to depend on others. It breaks my heart to see an elderly person unable to lift groceries or even open a jar. My current goals are to build muscle, especially upper body muscle, and have a toned and muscular body. I have never really had any weight issues and have maintained a pretty healthy body weight throughout my life. I attribute this to healthy lifestyle and a daily exercise program. My main focus is to increase my strength and muscle. When someone finds out my age, they are generally surprised when I tell them. I am proud of my age and of the hard work and determination I have to become strong and maintain a healthy life.

I have worked out and tried to eat healthy since my early 20’s. This was instilled in me by my Grandmother. She was somewhat of a “health nut” before it became fashionable. I started by walking outdoors and doing the “Firm” workouts at home, that were so popular. I purchased a treadmill and tried to faithfully hit the cardio on a regular basis.

After while, I was looking for more of a challenge. My workout routines were no longer giving me results. I had heard about Cathe and so I tuned into Fit TV and soon purchased my first Cathe workout. This was the challenge I had been looking for. I loved Cathe’s attitude and easy to follow workouts. Notice I did NOT say the workouts were easy…just easy to follow. I loved how she taught proper form and importance of focusing on each move. I was hooked. I soon purchased more workouts and felt I was gaining strength and flexibility. Cathe is a delight! It is easy to see why she is loved by so many.

I love working out to my Cathe DVDs. I have learned so much. When I joined my local gym it was because I felt I needed heavier weights and equipment which I could not provide in my own home gym. I hired a personal trainer to help me learn the equipment and exercises I should be performing. My initial goal was upper body and toned arms. My trainer commented on how I was using perfect and proper form when doing the exercises and my reply was; “Cathe Friedrich taught me how to use proper form.”
I hit the gym 3 times a week and love my Cathe workouts on opposing days. To my surprise, I recently pressed 360 lbs on the leg press. Not bad for 57 years old. It is a good feeling to have goals to meet and defeat.

Recently, to my surprise and honor, my story was selected as Cathe Friedrich's Success Story of the Week.  Wow, I felt really humbled.  This has made me even more determined to reach out to others and motivate them to a live a more healthy life.  Truly, if I can do it, anyone can do it.

My sincere desire is to be an inspiration to those around me, especially my children and grandchildren.  I hope to leave them with a positive outlook on life and a healthier, active lifestyle.  I want those around me to come away feeling positive and motivated.  I want others to know it is possible to achieve their goals both small and large.


Being fit and fabulous at any age is not just about outer beauty and strength.  It is about being strong inside as well. It has taken me a lifetime to gain the inner strength needed to face daily challenges.   I hope to reach out and encourage others who face similar circumstances.