برچسب: Women

  • Best Supplements for Women Fitness: Cut Through the B.S. and Fuel Your Goals

    Best Supplements for Women Fitness: Cut Through the B.S. and Fuel Your Goals


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    Feeling overwhelmed by all the new supplement products? It seems like every few months there’s a new “miracle” product that’s going to change your fitness routine. For many women trying to meet their health and wellness goals, navigating this constant barrage can be exhausting.

    At a time when our bodies are celebrated for what they can do rather than how they look, the supplement industry sends mixed messages and we’re left wondering which products actually support our journey.

    In this post we’re cutting through the noise with a simple, tiered approach to supplements—designed for women with different fitness levels, budgets and goals. Whether you’re a busy professional squeezing in a workout, a recreational athlete or a high-intensity competitor, there’s a supplement strategy that can work for you.

    Remember, while these are based on research and expert insight, always consult with a healthcare professional before making any changes to your supplement routine.


    Supplement Overload

    The supplement world is full of trends and flashy products. Daily, headlines and social media is pushing the latest “must have” formulas, to try everything that promises more energy, better recovery or miraculous transformations. But amidst this overload, the core supplements with proven benefits are getting lost.

    Supplementing is about making sure your body has what it needs to perform, recover and thrive. Many women struggle to distinguish marketing hype from real products. Trends may make something popular, but a solid nutritional foundation requires consistency and evidence based choices, highlighting vitamins for women’s health.

    Think about the evolution of supplements – from basic protein powders and vitamins to advanced pre-workout formulas and adaptogens. While these advancements are cool, the need for quality protein, essential vitamins, minerals and hydration is constant.

    If you’re overwhelmed by the supplement choices, remember this: focus on a few trusted foundational products instead of trying every new thing. Tailor your choices to your body’s needs and get professional advice to build a regimen that actually supports your health.

    Safety Reminder: Personalized advice from professionals is key – what works for one person may not work for another.

    Identifying Your Fitness & Nutrition Goals

    Before diving into a supplement regimen, it’s essential to reflect on your fitness and nutrition goals. Do you need basic support to maintain daily wellness, or are you looking for advanced solutions to push your performance to the next level?

    The answer lies in assessing your personal fitness profile and understanding what your body really needs.

    Self-Assessment: What Do You Really Need?

    Start by asking yourself a few critical questions:

    • How active am I on a daily basis?
    • What are my primary fitness goals—general health, endurance, strength, or performance enhancement?
    • Do I have any dietary gaps that supplements could help fill?
    • Do I have any deficiencies in essential nutrients like B vitamins or issues with calcium absorption that supplements could help address?

    Answering these questions will help you classify yourself into one of three fitness profiles: Always Active, Casual Competitor, or Peak Performer.

    Your Fitness Profiles

    • Always Active ($): This group is for those who value daily wellness and regular exercise. Your plan is all about maintaining a solid foundation on nutrition without breaking the bank. For you, a simple supplement plan is about filling in the nutritional gaps and supporting muscle recovery after regular moderate exercise.
    • Casual Competitor ($$): If you’re exercising regularly or racing locally, you might fall into this group. This profile requires a moderate investment in supplements that support overall health and your training during your regular sessions.
    • Peak Performer ($$$): For the high intensity enthusiasts and endurance athletes, every workout is a challenge that pushes your body to the limit. Here a premium, advanced supplement plan can help manage the increased physical demands, reduce recovery time and support long term performance.

    Professional Advice Disclaimer: Before making any changes consult a healthcare professional or sports dietician to align supplement choices with your health profile and medications.


    Simple Supplement Solutions by Fitness Profile

    Now that you know your fitness profile, let’s break down simple supplement solutions for each. First, consider dietary sources as a foundation for your fitness as many of the nutrients are in food.

    Basic Nutrients

    For example leafy greens like spinach and kale have vitamins A, C and K which are important for immune function and skin health. Nuts and seeds like almonds and flaxseeds have healthy fats, vitamin E and magnesium which support overall health. On the animal foods side, fatty fish like salmon and mackerel have omega 3s, which are good for brain health and reducing inflammation.

    Also, consider a high-quality multivitamin that provides essential nutrients if your diet lacks certain foods. Look for multivitamins that include basic nutrients such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, antioxidants, folic acid, and zinc. Incorporating the best vitamins into your routine can help fill potential nutritional gaps and promote healthy hair, hearth health, and overall well-being.

    Always Active (Minimal Support and $)

    If you are an active person with moderate daily workouts, a basic supplement stack can go a long way. Here’s what to consider:

    • Protein (Whey or Vegan): Protein is for muscle maintenance and recovery. Whether you go with whey or a plant-based option, having enough protein in your diet helps your muscles repair and stay energized. (Reference)
    • Electrolytes: Being hydrated is more than just drinking water – it’s about replenishing the salts and minerals lost during exercise. (Reference)
    • Magnesium: This mineral helps with muscle relaxation and quality sleep, which is important for recovery after exercise. (Reference)
    • Greens Supplement: A concentrated blend of essential vitamins and minerals, greens supplements fill in the nutritional gaps in your diet. (Reference)
    • Sleep Support – Chamomile Extract: Sleep is key to recovery. Chamomile extract promotes calm and restful sleep without relying on stronger meds. (Reference)
    • Vitamin D and Calcium Supplement: These are for bone health and overall wellness. Vitamin D helps with calcium absorption so it’s important for strong bones.

    Casual Competitor (Medium Support and $$)

    If you do workouts and local events regularly, a medium support strategy builds upon the basics and adds targeted support:

    • Energy Gels/Energy Drinks: These give you a quick carb boost during workouts to help you power through the session.
    • Protein Bars: Perfect for on the go nutrition, protein bars are a convenient way to get the fuel you need during long training sessions.
    • Pre-Workout Supplements: Pre-workout formulas give you energy, focus and blood flow right before training to set you up for peak performance. (Reference)
    • Additional Sleep Support – L-Theanine: L-Theanine can help you relax after training to aid recovery and stress management. (Reference)

    Peak Performer (Max Support and $$$)

    For the serious athlete or endurance competitor, an advanced supplement stack is designed to handle the extra physical demands:

    • BCAAs: BCAAs help reduce muscle soreness and speed up recovery after tough workouts. (Reference)
    • Collagen: This supplement supports joint health and helps repair cartilage which is needed for high impact activities.(Reference)
    • Omega-3s: Anti-inflammatory properties of omega-3s are key to managing inflammation and supporting heart health during long exercise. (Reference)
    • Ashwagandha – Enhanced Sleep Support: As an adaptogen ashwagandha helps manage stress and promote restful sleep – a must for athletes under heavy training loads. (Reference)

    Real-Life Case Study: Sarah’s 8-Week MIPS Experience

    Let’s look at a practical example to illustrate how tailored supplementation can make a difference. Sarah, a 34-year-old recreational runner and cyclist, decided to integrate a multi-ingredient pre-workout supplements (MIPS) into her routine for eight weeks.

    Before starting, she consulted with her primary care provider and sports dietician to ensure the supplement aligned with her overall nutrition strategy.

    Results:

    • Enhanced Performance: Sarah experienced noticeable improvements in her endurance. Her workouts felt more sustained, and she was able to delay fatigue—a benefit in line with research suggesting MIPS can enhance exercise performance.
    • Improved Recovery: Along with performance gains, Sarah reported reduced muscle soreness and faster recovery between sessions, allowing her to train more consistently.

    Professional Advice Disclaimer: Throughout Sarah’s journey, her approach was guided by professionals ensuring her regimen was both safe and effective meeting her specific needs and goals. This is not a recommendation of supplements for you; it is for illustrative purposes only.


    Sourcing the Best Supplements

    Not all supplements are created equal. The quality of your supplement is determined not just by its ingredients, but by how those ingredients are sourced and manufactured. To ensure you’re getting products that meet high standards of purity and safety, consider the following steps:

    1. Check Transparency: Choose brands that are upfront about their ingredients and sourcing practices. Clear labeling is a sign of a trustworthy product.
    2. Verify Certifications: Look for third-party testing, quality seals, and certifications. These markers indicate that the product has undergone rigorous testing for safety and efficacy.
    3. Do Your Research: Read expert reviews, check lab results on company websites, and compare different products. A little homework can help you avoid subpar supplements.
    4. Consult Professionals: Speaking with nutritionists or fitness experts can provide personalized recommendations tailored to your unique needs.

    Disclaimer: Always use trusted verification sources and consult a healthcare professional to ensure safety and avoid interactions with medications.


    In a world where supplement trends change daily, a clear tiered approach will help women make informed decisions that support their individual fitness goals. Whether you’re maintaining daily wellness, working out regularly or pushing your body to the limit, having a supplement routine that fits your lifestyle is key.

    Focus on a few core products that suit your fitness profile and make sure your choices are backed by credible sources and expert guidance and you’ll be able to navigate the supplement landscape with ease.

    Remember, every body is different and what works for one person won’t work for another—so always prioritise safety and expert advice.

    Take a minute to review your current supplement routine, assess your fitness profile and consider if a few tweaks could help you achieve your goals more effectively. With the right support you can fuel your fitness journey in a way that truly empowers you.


    Author Bio

    Wes Anderson is a content writer at Vivion, an ingredient supplier dedicated to purity and quality. As a former Enduro mountain bike racer who spent more than 20 hours biking each week, he understands the significance of nutrition for peak performance.

    With over 12 years of experience in the outdoor sports industry, helping active customers choose supplements to meet their fitness goals, Wes combines practical athletic knowledge with industry expertise. He aims to offer readers actionable advice, making supplement strategies simple, effective, and safe.


    FAQ

    What are the best supplements for women?

    The best supplements depend on your fitness profile. For everyday wellness, focus on essentials like protein, electrolytes, and greens. For more intense training, consider advanced options such as pre-workout formulas, BCAAs, and adaptogens like ashwagandha.

    How do I know which supplements are right for me?

    Start by evaluating your fitness and nutritional goals. Determine whether you fall into the Always Active, Casual Competitor, or Peak Performer category. Then, align your supplement choices with these needs and always consult a healthcare professional for personalised advice.

    What should I look for when sourcing supplements?

    Look for transparency in ingredient sourcing, third-party certifications, and positive expert reviews. These factors help ensure that you’re choosing a product that is both safe and effective.

    Are natural sleep supports effective without melatonin?

    Yes, natural sleep aids such as chamomile extract, L-theanine, and ashwagandha can promote restorative sleep without the reliance risks associated with melatonin. These alternatives help you achieve quality sleep naturally.



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  • Fitness Plans for Women over 40

    Fitness Plans for Women over 40


    Get in shape over 40

    Fitness Plans for Women over 40. If you’re over 40 and feeling stuck and aren’t sure if you can make the changes to your fitness that you’re hoping for, Diane’s story will provide you with hope and inspiration! Diane began following Hitch Fit after seeing a transformation story that truly inspired her. She had several goals, including getting back to her pre-pregnancy weight (which she achieved!) and learning more about what it would take to build muscle, get lean and eventually do a fitness show.

    She began her Hitch Fit journey with a Fitness Model plan. Diane shed 10 pounds of fat and reduced her body fat by 10% throughout the course of her plan. Diane worked on the habit development side of things, but she also worked on a lot of mindset shifts too, really tackling old thought patterns and creating new, supportive ones. So proud of her for doing that work. At one point, Diane was looking at Hitch Fit transformation stories and using them for inspiration. It is such a beautiful thing that SHE is now the transformation story that will serve inspiration for you! If you are ready, start your transformation journey today at the link below.

    View Fitness plans for women over 40

    Diane’s Fitness Over 40 Stats: 

    Starting weight: 123

    Ending weight: 113.6

    Starting body fat: 26%

    Ending body fat: 16.94%

    Diane’s Fitness Over 40 Before and After Photos:

    Fit over 40 Before and After

    Fitness plans for women over 40

    Fitness over 40 before and after

    Online fitness plans for moms over 40

     

    Diane’s Hitch Fit Online Personal Training Story: 

    How to Get back to Pre-Pregnancy Weight

    “I have always been curious how Fitness/Bikini Competition models achieved such amazing transformations in such a short period of time and now I know how!

    My goal was not to step on stage but to learn how to get to my pre-pregnancy weight and size in the most efficient, effective way. I also want to have a blueprint for achieving fitness competition shape if I decide to pursue that as a later goal.

    Now, I am not only able to fit in my pre-pregnancy size 2 clothes, but my size 2 clothes fit loose on me, and my body fat % is in the teens! Diana guided me on how to break my plateau, drop inches, pounds, and fat to hit my goal of fitting in my pre-pregnancy jeans in 10 short weeks! She also showed me how to maintain the results.

    Before Hitch Fit, I was able to lose about 15 lbs on my own after having 2 wonderful children, but once I hit about 117-120 lbs I plateaued and could not hit less than 20% body fat or maintain less than 117 lbs. I was on this endless cycle of working out harder and longer and eating less and less with very little progress.

    Get in Fitness Model Shape over 40

    I did a search for how to get in competition shape without having to compete, and Crystal’s Transformation Story came up, which prompted me to subscribe to Hitch Fit’s mailing list. This is funny because as I was about to complete my online Hitch Fit Look Like a Fitness Model Plan, I asked Diana for a success story for bulking and cutting because I was curious about the Hitch Fit Get Big Get Ripped Plan and she sent me Crystal’s story again – it came full circle!

    I was amazed by the incredible Hitch Fit Transformations and would frequent the success stories often since first subscribing. After about 1 year of trying to hit my goals on my own with a 6-day strength training split, and experimenting with different macros and diets while staying on my endless plateau, I was finally ready to reach out and transform with Hitch Fit.

    Diana has been an amazing guide on this journey from a physical, mental, and emotional aspect. She has helped me find a positive, healthy, maintainable place of grace. She helped me build a better relationship with body, mind, health, and nutrition, as well as how to still work towards goals while traveling and on vacation.

    After week 10, I was battling myself because part of me was very happy with what I already achieved, and part of me wanted to pursue learning more; I was beating myself up about it and Diana worked with me through the self-doubts and criticisms that surfaced.

    I decided to enjoy what I achieved thus far and learn how to maintain where I was. I hit fitness goals in the past but always had trouble maintaining them, so I wanted to make sure I could keep the results this time. I transitioned to maintenance since I was not planning to compete, and my body was in a place where I felt happy and healthy.

    After successfully learning and enjoying how to maintain nutrition and exercise up to week 16, the end of my Fitness Model Plan, I made a new goal: build muscle. I love to lift and have always wanted to learn how to bulk and cut. I am now doing the Hitch Fit Get Big Get Ripped Plan with Micah and my husband has signed up for his own Get Big Get Ripped Plan as well!

    My advice to you is: if you are truly ready to learn how to transform and make the changes needed to deliver the results you have always wanted, reach out to Hitch Fit now. You will learn how to achieve and maintain your goals with the most amazing guides, Diana and Micah.

    I wish I had known about Hitch Fit sooner. You will learn how to get the results you want and keep them; you will work smarter. The Look Like a Fitness Model Plan had me eating more and working out less than I was doing on my own before the plan.

    Thank you, Diana, for guiding me on this really fun, transformative journey, and thank you, Micah, for the journey we are on now!”

    Program Choice: Fitness Model

    Fitness Model Diet and Exercise Plan





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  • The Benefits of Strength Training for Women Over 40 » Go Fitness PRO

    The Benefits of Strength Training for Women Over 40 » Go Fitness PRO


    Benefits of Strength Training for Women Over 40: As women enter their 40s and beyond, many experience changes in their bodies, including slower metabolism, muscle loss, and a decline in bone density. However, there’s one powerful solution that can help counteract these changes: strength training. While many people associate strength training with bulking up, it’s actually a highly effective way to improve overall health, especially for women over 40. If you haven’t already, incorporating strength training into your fitness routine can bring a host of physical and mental benefits. Here’s why you should start lifting weights (or using bodyweight exercises) today!

    Builds and Maintains Lean Muscle Mass

    As we age, it’s natural to lose muscle mass, a condition known as sarcopenia. By the age of 40, women can start losing as much as 3–8% of muscle mass per decade. Strength training is one of the most effective ways to combat this loss. Regular resistance exercises, like lifting weights or using resistance bands, help stimulate muscle growth and preserve lean muscle mass.

    Maintaining muscle as you age not only helps you look toned but also supports overall strength and mobility. The more muscle you have, the more calories your body burns at rest, which can also assist in managing weight.

    Improves Bone Health

    Women are at a higher risk of developing osteoporosis, especially after menopause, due to a drop in estrogen levels. Osteoporosis causes bones to become fragile and more prone to fractures. Strength training plays a critical role in strengthening bones and improving bone density.

    When you lift weights, you put stress on your bones, which triggers them to adapt and become stronger. Studies show that regular strength training can increase bone density and reduce the risk of fractures, particularly in the spine, hips, and wrists.

    Benefits of Strength Training for Women Over 40

    Boosts Metabolism and Aids Weight Management

    A slower metabolism is another common change women experience as they age, making it harder to maintain or lose weight. Strength training can help combat this by building lean muscle. Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the higher your resting metabolic rate (RMR) will be.

    Incorporating strength training into your routine can increase your calorie burn, even when you’re not exercising, making it easier to maintain a healthy weight. Additionally, strength training helps balance insulin levels, which can aid in controlling blood sugar and reducing the risk of developing Type 2 diabetes.

    Benefits of Strength Training for Women Over 40: Improves Posture and Reduces Back Pain

    As we age, we may experience a decline in posture due to muscle weakness, particularly in the back, shoulders, and core. Strength training helps correct this by strengthening the muscles that support your spine and posture.

    A stronger core, for example, helps you maintain a straight, upright posture and prevents slumping or rounding of the shoulders. Moreover, strengthening your back muscles can alleviate or prevent lower back pain, which is a common complaint among women in their 40s and beyond.

    Enhances Mental Health and Reduces Stress

    Strength training is not just beneficial for your body; it also has profound mental health benefits. Regular exercise, including weight training, is known to release endorphins, the body’s natural “feel-good” hormones. This can help alleviate feelings of stress, anxiety, and even symptoms of depression.

    Strength training also enhances self-esteem and confidence. As you gain strength and see improvements in your physical appearance and abilities, you’re likely to feel more empowered and positive about your body. This can create a sense of accomplishment and well-being that extends beyond the physical benefits.

    Improves Balance and Reduces Fall Risk

    As we get older, our balance tends to decline, increasing the risk of falls and injuries. Strength training, especially exercises that focus on the legs, core, and lower body, helps improve balance and stability. By strengthening the muscles responsible for maintaining posture and balance, you can reduce the likelihood of falls.

    Benefits of Strength Training for Women Over 40

    Exercises like lunges, squats, and deadlifts help build leg and core strength, which are key components of stability. Better balance means more confidence in daily activities like walking, climbing stairs, or even standing up from a chair.

    Benefits of Strength Training for Women Over 40: Increases Energy Levels and Combat Fatigue

    Many women in their 40s and beyond report feeling more fatigued as they juggle work, family, and other responsibilities. Strength training can be a powerful antidote to low energy. As you build muscle and increase your stamina through weight training, your overall energy levels tend to rise.

    Lifting weights can also improve cardiovascular health, which plays a key role in overall vitality. The increased circulation and oxygen supply to your muscles during strength training promote better endurance, leaving you feeling more energetic and less fatigued in your daily activities.

    Promotes Better Sleep

    Quality sleep becomes harder to come by as we age, and many women over 40 experience sleep disruptions due to hormonal changes, stress, or other factors. Fortunately, regular strength training can help improve the quality of your sleep. Exercise increases the production of hormones that help regulate sleep patterns and can reduce insomnia and nighttime wakefulness.

    Additionally, a good strength training session can tire your muscles in a healthy way, helping you to feel more relaxed and ready for rest when bedtime comes.



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