Now that the Holidays & parties are behind us, this is a great time to get in shape, lose weight & become Stronger, Leaner & Healthier than you were last year.

With a little planning & effort we can lose those extra "holiday" pounds, look better, & reduce our risks for many "age related" conditions, in fact we can actually slow the aging process, lose weight and look & feel younger than we did last year.

As this weight loss section of our website evolves, we are going to provide our readers with the tools, tips & tricks, to help you succeed with real weight loss and long term weight control.

I won't be recommending starvation diets, military style boot camp routines or diet pills but I will be sharing the information that worked for me when I was in my mid 50's and wanted to lose 15 lbs. and keep it off.

If anyone tells you it's impossible to lose weight during or after menopause, don't believe it! This program can work for you.

Most of us already know that in order to lose weight we need to burn more calories than we are consuming over a given period of time but there are ways to make it easier & pitfalls to avoid.

Typically as most of us grow older, we tend to do less physical activity & therefore burn fewer calories than we did when we were younger, our metabolism slows down and the aging process speeds up.

We then start adding a few extra lbs. & inches, in places we don't need them, and before you know it, we can't get into those favorite jeans.

However, we have the ability to change all that for the better by improving our fitness level, boosting our metabolism & making healthy lifestyle choices.
 
A good way to start is by looking closely at what you have been doing relative to, eating, drinking and physical activity. We need to understand that we are the weight we are, as a result of what we've been doing.

If you plan to modify your caloric intake, or the amount of physical activity you're doing, it's always good to have a baseline (an honest refection of your past activities, food choices & starting weight).  Get yourself a small notebook, keeping a journal will contribute to your ability to succeed (more about that when we get into the program).

Refer to the following, and incorporate what works for you.

• Commit to being more active this year than you were last year - Reflect on whatever physical activity you routinely did last year; do a little more each day, this year. If you do, you'll develop new muscle tissue, a key point for weight loss, looking better, & slowing the aging process!
  
  
• Select programs or activities that match your personal style (i.e. indoors or out, solo or group). Start off slowly, then gradually increase your time, distance and # of days per week (min. 3x week, . . . 4-6x/week is better).
  
  
• Get a good pair of supportive walking or athletic shoes.
  
  
• Walk more & "walk with a purpose", park further away from your destination & appreciate the extra steps as they all contribute to a healthier, slimmer you.
  
  
• Visit a local park or just walk around your block or yard on a regular basis. 
  
  
• If you wear glasses, consider a separate pair of single-focus glasses for activities that involve mobility. If it's been a while since you last had an eye exam consider getting a check up.
  
  
• Ask a friend, spouse or family member to join you. Many prefer having exercise buddies for motivation & a sense of commitment to each other's success.
  
  
• Do you enjoy dancing? If so it's a great way to burn calories & have fun.
  
  
• Consider joining a wellness center, community center or a health club that offers "age appropriate" fitness programs or try using appropriate exercise videos at home (the easiest  way to get started, *see programs below)  If you focus on the positive & have fun with it, you will be more likely to stay with it.

If you think of it as a chore you'd rather avoid, and start feeling sorry for yourself, you're more likely to give up before you reach your goal. Keep in mind, that exercise & physical activity not only helps you lose weight & look better, but also helps prevent osteoporosis, type 2 diabetes, Alzheimer’s, heart disease and & several forms of cancer.

• Incorporate balance exercises into everyday routines. Try standing on one leg for 30 seconds at a time, once or twice a day. Gradually increase the time to 1 minute then 2 (this will improve your balance & strengthen & tone your leg muscles). 
  
  
• Use TV commercial breaks as fitness breaks - Stretch, walk, march in place, or stand and sit several times during commercials & also when you're talking on the phone.
  
  
• If you have a basement or 2 story home, climb the steps once or twice a day for no apparent reason (you'll be surprised how this helps firm, tone & burn calories)
  
  
• Laugh more, its good for you! Laughing increases circulation, immune system defenses and mental functioning while decreasing stress hormones. Watch comedies or read the comics & laugh out loud!
  
  
• Get 7-8 hours of sleep each night, it will also help you lose weight.
  
  
• Create a personal action plan & make a commitment to yourself to succeed (more about that when we get into the program).
  
  
• Check with your health care professional, especially if you have any medical conditions or concerns.

When it comes to your physical abilities, keep in mind that the more you do (now),…. the more you will be able to do, & the less you do,… the less you will be able to do!

In future additions we will address diet & exercise tips to succeed and suggest ways to minimize the effects of hormonal changes that often contribute to weight gain & belly fat.

Visit this weight loss page next month, for my weight loss & maintenance plan for Life.

The Be Fit Over Fifty™ series of exercise DVD's are made for us and include a combination of cardio, resistance training & stretching.

All of the programs are easy to follow with a soundtrack of upbeat popular music in the background.

"Be Fit Over Fifty programs are like having a personal trainer at home."

For a detailed description, please click on the program below that best suites your needs.

Tone & Sculpt (click here)	The Tone & Sculpt program is an excellent 45 minute resistance training program designed to firm & tone all major muscle groups & strengthen your back. This flexible program allows you to vary the intensity to match your comfort level. It is a good choice for those who prefer to use a walking program or another cardio program on alternate days.
Cardio-Strengthening Program (click here)	The Cardio-Strengthening program is a quick 30 min. workout that combines stretching & low-impact aerobics. This is a good weight bearing exercise program for active adults who prefer to use a separate resistance training program, such as the Tone & Sculpt program on alternate days.
Interval Circuit Training (click here)	The Interval Circuit Training program is a very easy to follow, 45 minute, overall conditioning routine which alternates between resistance training, with hand weights, and 2 minute intervals of low intensity, weight bearing, Cardio movements.
Personal Fitness (click here)	The Personal Fitness program is intended for people who prefer a more gentle, seated program due to knee, back or other weakness. It is well suited for people that are not very active, are older, or overweight.
Customer Comments Susan: I have been using my Tone & Sculpt DVD for 4 months and have lost weight, and felt wonderful. My daughters are so impressed with the program that they want their own copies. Cheryl G. Dublin, Ohio Susan, I purchased your (cardio, tone & sculpt &, interval) videos last May and began working out with them, alternating days.  I watched my diet and kept working out with your tapes.  By September, I had lost 15 lbs., trimmed out my upper body, and gained muscle strength…. I have tried "other" senior fitness tapes but found them lacking.  I like the fact that you do a thorough warm up, exercise routine, and cool down.  I have referred many people to your website,..... Lynda S. Chapel Hill, NC Susan, I'm ordering (another Interval dvd) for a friend, it's done wonders for me and know it will do the same for her... Thanks, Judy S. Napa, CA Susan, I want to start off by saying that your website has been a godsend for me. I am a mother who has had to work off the weight I've gained over the years, and your website and products keep me motivated. . . Your DVDs have helped me tremendously. . . Thanks for all your help, Erica Jones Hi Susan. I have been using your Tone and Sculpt, and Interval Circuit training dvd's, for the past two months and I love them. They are the only one's that I find easy to follow, are fun to do, and I actually look forward to them every morning. I feel great, have noticed that my neck and shoulders are now showing some definition: good for those summer dresses and bathing suits! I have just ordered the Cardio and am looking forward to incorporating that into my routine as well. I am 57, and learned that it is never too late to start.. . . Thank you again, I appreciate all that you have done. Pat W. Hamilton, Ontario To:<<susan@befitoverfifty.com> Subject: Your Tone & Sculpt tape is great Dear Susan, I am an active, 61 year old female . . . .  I don't have time to go to a gym or go for long walks . . I am using your Tone & Sculpt and it really works for me THANK YOU, Glenda. E. Beaumont, Texas To: susan@befitoverfifty.com Thank you for your programs! I work in an office, which means I sit a lot. I have used the Cardio one day and the Tone & Sculpt another day for a number of months now. I am staying in shape because of them and appreciate that I don't get injuries. I am so pleased that I can see some muscles on my back (!) and feel so much more energetic. Sincere thanks. .  for such a well-rounded and efficient exercise program. Nancy Fre.... Montreal, Canada Susan, Just want to tell you again how much I am enjoying exercising with you every day except Saturday!  Loving it!! My pulse is down to a count of 27 (from 30 when I started). . . .  since doing the Tone/Sculpt and Circuit programs (my shoulders are stronger now). You are so easy to follow and I really enjoy completing each DVD. Thanks again for a wonderful program!! Benita Boynton Beach, FL

Osteoporosis exercise information & resources:

National Osteoporosis Foundation
International Osteoporosis Foundation (IOF)
Foundation for Osteoporosis Research and Education
National Osteoporosis Society (NOS)
National Institutes of Health: Osteoporosis and Related Bone Diseases -- Resource Center

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