I’m very much a work in progress when it comes to getting fitter in my 40s! I know how important it is to put the work in now. Because if I do, surely my 50s will be less painful? Who knows. But what I do know is this: When I exercise, I feel happier. I love running but have noticed my knees are starting to creak. I talked to Nick Swettenham, a personal trainer since 2014. He has helped hundreds of clients reach their fitness goals, through one on one coaching as well as group fitness classes. I asked him to offer his top tips for fitness after 40.
5 Tips for fitness after 40
Tip 1: Strength training
At any age, strength training should be one of your top priorities for total fitness after 40, but it’s also vital in the fight to shed body fat. You’ll find it’s one of the best ways to burn calories both during and after your workouts. With consistent training you will gain some muscle – as muscle is heavier than fat, you might notice that there is no change on the scales. To get around this, focus more on circumference measurements and body composition (i.e. fat vs. muscle mass) rather than just emphasising your overall weight, which will give you a better overall picture of your body’s changes. Always do your measurements at the same time of the day, preferably in the morning before you eat. If your body fat starts to drop and muscle mass increases consistently, that’s a good sign you’re on the right track.
Tip 2: Hydrate
Hydration is everything. It helps brain function to keep you focused on your training as well as everyday tasks. Being dehydrated by as little as just 2% can significantly impact exercise performance. Plus, when you are well hydrated you are more flexible which will also help exercise performance and avoid injuries . Drink up to a pint of water as soon as you wake up. If you drink a small glass of water before meals it will also make you feel fuller quicker so you don’t need to eat as much.
Tip 3: Move
Up your movement. If you do 45-60 minutes exercise a day but then spend the rest sitting at a desk, car or sofa, you simply haven’t moved enough. Going for an extra run – or even just a walk – can make all the difference. Try and get up a few times a day to walk around briefly and do some quick mobility exercises like leg swings, trunk rotation or cat-cows. The key is to move at every opportunity you have.
Tip 4: Control
Portion control and mindful eating is essential for fitness after 40. When you eat, turn the TV off. Really take the time to sit with your meal at the table and actually think about each bite. Take the time to enjoy your food properly and not rush through it. I know this isn’t always possible but try to do this for at least one meal a day without excuses! Buying smaller plates is also a neat psychological trick to make your brain into thinking you have more food than you do. Finally, if you’re making bulk meals for lunches the next day, portion them up before you eat so you cannot go back for seconds.
Tip 5: Fuel
You should still keep track of your calorie intake but do not deprive yourself of vital nutrients. Don’t think of it as “how little can I eat?” but “what’s the best thing I can eat?”, particularly if you exercise regularly. A good example are carbohydrates. Remember, carbohydrates are not the enemy but it’s the right carbs that matter (and of course how much of them). Try to avoid those that are high on the Glycaemic Index. These will raise and lower your blood sugar quickly so you will more likely feel tired through the day. Eating lower GI carbs cause your blood sugar to rise and fall slowly which will keep you fuller for longer and help control your appetite. Get to know the Glycaemic Index so you know what to cut down on. Replacing certain foods with healthier alternatives is also a great way to help not only in keeping your nutrients high, but also in losing weight.
Bonus tip: Obvious but very important!
Alcohol. All I need to say on this is that alcohol contains 7 calories per gram but with zero nutritional value. And when you drink you are more likely to make poor food choices .
Motivational Activewear Reviews
During lockdown, hubby and I had a fantastic fitness regime and we were probably the fittest we’d ever been. During the day from 12-5, we set an alarm every hour and for one minute had to perform a HIIT workout. It was really fun and the kids loved it too. As things started going back to ‘normal’ our enthusiasm wained and we stopped. We had a fantastic summer and I started feeling really blue. I really do rely on those endorphins to get me through. I knew I needed to do something and after reading Nick’s book, I decided to take action. I’ve joined an online community for accountability and every morning at 6am, we log onto zoom and workout together. It is fantastic. The one thing I noticed was seeing other people’s activewear and how motivating it was to look fabulous. So I decided to get reviewing some cool brands and here’s what I found.
Lucy Locket Loves
Their mantra is; Be Happy, Be Healthy, Be Strong. Just looking at their website makes me happy and entices me to get into the gear and get busy. This bright, funky range had my 6am ladies cooing with envy. The material is so soft and stroke-able. It stayed in place throughout my workouts and it genuinely made me feel happy and fun. At that time of the morning you need all the motivation you can get! These threads will 100% boost your mood and make you feel fantastic. I particularly love the leopard print ranges as that’s my jam, but there is literally something for everyone. Take a look and get their Christmas prints ordered before they all sell out!
Badass Mother Runners
I can’t stand boring black running leggings so when I heard from Bev, who set up this company three years ago, my prayers had been answered. Feeling fabulous in running gear is not something I’ve experienced…. until now. Such funky colours and patterns to choose from. The fit is perfect and it absolutely gave me that extra pep as I ran. The top kept me warm while keeping the sweat (I mean glow obvs) at bay and the little thumb loops are an added bonus. I particularly loved the running buff. Mainly because I didn’t know what a running buff was so I was delighted to discover it was a really cool headband that kept my wispy, thinning locks out of my peepers! I am now a bonafide, Badass Mother Runner!
Tentree in Motion
Tentree in Motion is sustainable activewear which plants 10 trees for every item bought…seemingly a poignant choice in light of Cop26. Made from recycled polyester using discarded plastic bottles and Tencel which is a wood pulp fibre. There is a four way stretch for easy movement. I put it to the test that’s for sure. Not sure my boys knew what on earth their mummy was up to mind! This set is beautiful. I felt like a chic ballerina and it totally enhanced my workout. I wanted to keep my posture and stand tall. The fabric certainly does not feel like recycled plastic and just knowing that it is, and the ethics of the company, I enjoyed my workout that little bit more.
GiJ Fitness Apparel
With the shop recently launched on Facebook, I got to review this fantastic brand and new small business, GiJ Fitness Apparel. I literally felt ready for action when I donned my Dark Camo Set. I felt strong, sturdy and quite frankly sexy as it gave me a cleavage I haven’t seen since 1999! GiJ are passionate about activewear and have created a brand that is fit for purpose. Squat with pride, jump for joy and you will feel strong. I just LOVED the GiJ Original Cap. It’s awesome. So many prints and colours to choose from, you’ll be bootcamp ready before Christmas.
Stretchy and seamless, this is the perfect work out top for the fuller busted girl. With thick straps and a wider racer back, you can hit your workout routine in confidence knowing that your favourite sports bra is well hidden. The silhouette-shaping style comes in a tubular knit fabric to give you maximum flexibility, performance and comfort. In the same fabric as the vest, these leggings are the stylish but comfortable way to do your workout. The silhouette-shaping style will give you flexibility whether you are running, jogging at the gym or doing a fitness class. Now I am FAR from the fuller busted girl but I felt so supported in this set I didn’t even wear a bra underneath. Quite the juxtaposition yet this brand clearly got it right.
This brand’s message is to empower all women to redefine what being healthy and fit means for them, both physically and emotionally. Their soft-as-butter leggings are high waisted and made with high compression to ensure you feel snug from waist down to hem. Double lined at the bum and tummy to ensure they are squat proof and engineered to support any wobbles! The bralets are double layered with double adjustable shoulder straps, ensuring that you are supported and ready for action. Peachylean teamed up with a partner to work on sustainable, eco-friendly scent to eradicate odours in clothes and that are sensitive to women’s needs. This nano tech – Mica Nanotech Ltd – are disrupting the textile market by providing innovative finishing techniques with high durability and environmental sustainability on performance textiles. You all know I love a bit of animal print. My absolute favourite thing about these leggings is the heart your bum makes when you put your legs together!
Sleep is proven to play a major role in athletic performance. Dagsmejan and its revolutionary new Recovery Sleepwear line will apparently help you become a better sportsman overnight. They use a breakthrough fabric technology that is scientifically proven to help muscles recover faster & to perform better. I was day eight into my workout program and at the stage where I felt like I’d been kicked in the kidneys when I tried these out. What I liked about this range was all it require me to do was to sleep and I’m actually really good at that. (really not looking forward to those bastard night sweats!). These are honestly the most comfortable sleepwear. I know what’s on my Christmas list this year!
The Dagsmejan recovery line includes t-shirts and shorts for both men & women with sizes ranging from S – 2XL.
I was super intrigued to try period pants and was thrilled to trial a pair during my workout. There’s nothing more annoying than a turtle heading tampon or a sliding pad that leaves trails of blood at the sides of your knickers. In full flow, I donned the classic full brief which claims to be pee and period proof. I was concerned about feeling like I was wearing a giant nappy but these thoughts were immediately expunged and I was pleasantly surprised. I felt supported, safe and really comfy. Although nervous for the ‘flood,’ I finished the workout feeling clean, fresh and comfortable. I shower straight after my workout so I rinsed them as directed. At this point, I did feel like a suspect at a crime scene but I knew how much happier the planet would be without all that extra plastic floating around so it was 100% worth it and I would totally recommend giving these a try.
Modibodi®, is modern, protective apparel created to give all bodies more confidence and comfort, and a more sustainable solution to disposable hygiene. Prices ranging from £15.50 to £25 for underwear collections and the swimwear starting at £72.
I fully concur that there is such a thing as motivational activewear and I’m loving hearing my tribe on the morning zoom coo over all my latest fashions. Who would have thunk such a thing was so exciting! What is your go to fitness attire? What can you see yourself wearing from all the above? Let us know by leaving a comment below or connecting with us on Instagram.