Kandie’s Health & Fitness Project for Women Over Forty

Kandie’s Health & Fitness Project is intended to help women over forty lose weight in an easy to follow 24 week plan that focuses on the special needs, concerns and obstacles that hinder successful sustainable weight loss by systematically introducing a more nutritious healthier lifestyle.

The goal is to gradually ween (lean, break, ease) away from fatty, processed foods that wreak havoc on the body, have little nutritious value, and pack on unwanted calories to a more plant-based nutrition dense diet. Each week will introduce a new crowd out or break-in item to introduce into your diet. A crowd out or break-in item just means that you will slowly start to eliminate the bad stuff by consciously trading up to healthier stuff that nourishes the body. This simple technique will allow you to "not" feel deprived or restricted, which is the reason most diets fail. The good stuff will comprise of super foods, vegetables, fruits, whole grains and legumes. Choosing to limit or eliminate the intake of animal products and opt for those that contain no antibiotics and are certified organic is by far the healthiest eating plan. But, we all know that a plant-based diet consisting of both organic and raw foods is the supreme choice.

I have adopted this plan from “The Lean A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston. In her book, she takes you on a thirty day journey that leans you into eating a vegetarian diet. I liked how Kathy introduced a new tweak to your diet where each day builds on the previous day until you have thirty new healthy habits. My project is based on the same principle where as each week builds on the previous week as well. After the 24 weeks, you will have 24 new healthy habits that can be easily incorporated into your lifestyle. Each new habit will have a benefit that directly addresses some of the special issues and challenges that women over forty need in order to maintain a lean and healthy body.

This is what you can realistically expect each week during this health & fitness project:

At the beginning of each week, you will have a new habit or food item that you must integrate into your daily activity. For example, week three might state for you to eat an apple. Of course, you will be given the rules, so to speak, of how you are supposed to utilize this new habit as well as any important information for women over forty. Also, you may have weekly assignments or other tasks that will help you to succeed.

One of the healthiest eating plans is raw vegan, this is the ideal diet. But, I know that not everyone can fathom becoming a vegetarian so, this project/plan will be broken down into three levels: a beginner, intermediate and advanced/extreme level for both diet and exercise.

The beginner level still eats animal products, their plate will be 60% vegetable and the meat will be certified organic and/or lean cuts of meat (no pork). The exercise level will be a moderate cardio and strength training plan for those who rarely exercise.

The intermediate level will be considered semi-vegetarian. At this level, only fish, chicken or turkey is eaten (no shellfish/red meat/pork), their plate will be 80% vegetable. The exercise level will be for those who exercise 3-4 times a week.

The advanced/extreme level is for vegetarians, vegans and raw vegans. Basically, vegetarians still consume cheese and dairy products, but no meat. Vegans and Raw Vegans do not consume animal products of any kind or any animal by products. This exercise level is for those who exercise 5-6 times a week and chooses extreme workouts that can last for one or more hours at a time.

You will also be given from time to time, homework, recipes, menu plans, resources for women over forty, or interesting websites to visit to help educate and engage you in your own individual pursuit to be fit and healthy. This is the reason for calling this a health and fitness project. Most women are aware of what they should do to maintain a healthy lifestyle, but they don’t have the time, patience, commitment level, etc. to do what is necessary because of ignorance, marriage, children, or work. So, here is a plan that will not disrupt your lifestyle negatively, but can be easily introduced into it.

If you are a woman over forty and want to really lose weight in a healthy manner and you decide to follow along with this project, please make sure to check with your doctor before making any changes to your diet or before starting any exercises in this 24 week journey. I will do my best to point out any foods or exercises that may be of real concern for certain health needs, but as always, you know your body best and please do your own due diligence when following any new plan. Since this is a project and not a guaranteed, doctor approved diet, I must simply state that you consult with your physician to insure that eating certain foods or performing any new exercises will not interfere with any medications or doctor approved health plans. I wish everyone good health!