The Workout Nerdout

Life as a busy woman is tough, and trying to lose weight can seem like an impossible fantasy for many. There are ways for even the busiest woman in America to lose weight while still being able to make her way up the corporate ladder. In fact, these tips may not only be a helpful key to the women professional seeking weight loss to successfully reach her goal, but many of these may increase her overall productivity and optimize time management, thus making her more valuable to her company.

1) Plan and prepare meals ahead of time: Take a few minutes each week to plan out your meals and snacks for the upcoming days. Prepare healthy meals in advance and store them in the fridge or freezer for busy days. This will save you time and help you make healthier choices.

2) Keep healthy snacks on hand: When you're busy, it's easy to grab a quick snack that's not so healthy. Keep healthy snacks like nuts, fruits, and veggies on hand so you can grab them on the go. If you have a long day ahead, consider packing some healthy snacks with you.

3) Choose quick and healthy meal options: When you're short on time, it's important to have quick and healthy meal options that you can rely on. Opt for simple meals like salads, stir-fries, and soups that can be prepared in minutes. You can also try meal delivery services that offer healthy options. Just be sure to read the labels and ingredients to ensure they are nutritious and low in calories.

Coach Julio is an expert in helping busy professionals in their 30s, 40s, and 50s with weight loss and weight management. With over 8 years of experience as a personal training, Coach Julio applies his direct experience as a former collegiate athlete and Navy veteran to guide and inspire his clients to push themselves to reach their goals. Having received his Master’s degree in Nutrition with a perfect 4.0 GPA, Coach Julio is among the most knowledgable personal trainers when it comes to good nutrition and understand the health benefits (and potential hazards) of the most popular supplements.

For information on working with Coach Julio for online personal training and nutritionist counseling services, visit https://www.365physique.com/

Back in college and your first decade as a professional, being able to eat whatever you wanted without gaining a pound nor feeling any negative side effects might have seemed like it would last forever…then you enter your 30s, and you realize that is not so. Going out for Taco Tuesday with your buddies and girlfriends is fun, but you may have noticed that you’re always feeling bloated the next day. Not only does indulging with street food start to negatively affect your gut when you get to your 30s, but it even starts affecting your focus and concentration, which is not a good thing because you’re at a stage in your career where you’re starting to be assigned more responsibilities with promotions to higher positions.

Good nutrition is rarely thought of as an important piece towards your wellbeing in your 20s, but as you enter your 30s and move into your 40s, you will begin to notice that there is a lot more to it than previously thought. 

The food that goes into your body matters, especially as you enter you 30s. There are three critical reasons why you need to begin prioritizing good eating habits, such as improving energy and concentration, better physical health, and improving mood and reducing stress.

Since you're officially a "grown up", now you have to contend with health-related challenges, such as weight loss or weight management, and you may notice a bit of disappointment in your doctor's face as you get your annual physical. Whether it is weight loss, eating more healthy, or getting more exercise, and doing all of those things consistently, you should feel comfortable to know that it is possible to be fit over 30, continue making your way up the corporate ladder, and still enjoy life without feeling like you have to lose your friends and social life.

Coach Julio is an expert in weight loss and weight management through realistic nutrition and dietary changes, as well as an experienced personal trainer who specializes in working with busy professionals in their 30s, 40s, and 50s. 

For information on working with Coach Julio for online personal training or nutritionist counseling, visit https://www.365physique.com

When a women enters her 40s, she is going into the most important decade of her life. It is at this age where her body is going to undergo drastic changes and her commitment (or lack thereof) to her fitness routine and nutrition will dictate the path which she will follow for the remainder of her life. It is widely understood that when a women is consistent with her workouts and eating healthy, she is giving herself the best chance to live a long life and reduce the chances of suffering from chronic heart disease or becoming disabled from a fall. 

When women over 40 partake in strength training, whether it is through lifting weights, pilates, yoga, etc., she is not only helping herself gain or maintain her strength, but such exercises also allow women over 40 to slow down the effects of age-related muscle mass loss (sarcopenia) and age-related bone density loss (osteopenia). Women over 40 have to be particularly careful about losing muscular strength because this is often the reason what can lead to a devastating fall that can break a hip, which is known to have a high death rate. Finally, strength training can help women over 40 regain or increase their confidence because of its aesthetic benefits and being able to look years younger. 

Another important piece to the healthy lifestyle for women over 40 is cardiovascular exercise. While most people may think of enduring long, boring runs on the treadmill when it comes to cardio, that is not so. In fact, cardio can come in several different forms beyond running, such as rowing, hiking , cycling, swimming, kickboxing, and even lifting weights is known to provide cardiovascular benefits. Both cardio and strength training have been shown to reduce stress. 

The third thing that women over 40 needs in living a healthy lifestyle is balanced nutrition. What a woman eats can affect her mood, concentration, and her gut. Nobody likes to feel bloated, especially when they are at work or in a public setting, and this is precisely what is likely to happen when a woman over 40 chooses to bypass healthy eating habits. Particularly for women over 40 that work in an office or clinical setting, the prevalence of sweet snacks is almost unavailable. With proper planning, a woman can eat the healthy meals she wants, as well as allowing herself to indulge with an occasional snack. 

For information about online personal training and nutritionist counseling services with Coach Julio, visit https://www.365physique.com/

Life as a busy professional in your 30s and 40s is no small task. At this stage in your life, you are advancing in your career, having a family, taking care of aging parents, paying a mortgage, and so much more is going on, so it is understandable that a lot of busy professionals in their 30s and 40s do not prioritize healthy eating habits and fitness.  

Unfortunately, it is also at this stage in life that brings the highest rate of weight gain and chronic disease becomes a greater risk if a healthy lifestyle is not adopted. Moreover, the habits that are adopted in your 30s and 40s often carry into the senior years and sets the path you will travel for the latter part of your life. 

When it comes to healthy eating, it is not surprising that busy professionals are more likely to opt for convenience over nutrition content. Office professionals are constantly bombarded with potlucks and snacks are always available — as a former legal assistant, I am all too familiar about this. 

Whether you are seeking weight loss, or simply want to improve your overall healthy and wellness, adopting a healthy eating lifestyle exposes you to vitamins, minerals, antioxidants, and dietary fiber that your body needs to live a long, healthy life.  

As a personal trainer and nutritionist, Coach Julio understands that there are several barriers busy professionals in their 30s and 40s must contend with to eat healthy. By planning your meals ahead, being mindful of portion sizes, and staying hydrated, professionals over 30 can make huge leaps towards better health. 

For information about online personal training and nutritionist counseling services with Coach Julio, visit https://www.365physique.com/

Most health experts will tell you that the 40s are the most important decade in a person’s life because it is what sets the course that a person is going to follow for the remainder of his/her life. Persons that are overweight or obese in their 40s and choose to bypass weight loss opportunities at this age are in for a rude awakening when they enter their 50s and 60s; and, let’s be honest, if an obese person chooses to avoid losing weight while their in their 40s, the chances of making it to their 70s without suffering from a number of chronic health conditions are minuscule, assuming they even make it to their 70s. 

By adopting an active lifestyle where fitness and healthy eating are a regular part of the over 40 person’s life, they may be able to avoid or reduce the chronic health conditions that has made heart disease as the overwhelming top cause of death in the US. If your doctor is suggesting weight loss, taking care of this in your 40s is far more doable than if you waited until your 50s or 60s. Being fit over 40 sets the course for healthy senior years, so you can enjoy your last years by traveling around the world, instead of being stuck in dialysis. 

Whether it is general fitness or losing weight, having a well-designed meal plan, and for the weight loss folks, a weight loss diet plan that is manageable, instead of being overly restrictive, can be helpful. Healthy nutrition has to be a major piece of your fit over 40 lifestyle (aka you’re not a kid anymore!). 

For information about working with Coach Julio for online personal training or nutritionist counseling, visit https://www.365physique.com/

You go to the gym to get in better shape and make improvements in your health and fitness, but there are three giant mistakes that men over 40 continuously make. Having over 8 years of experience as a personal trainer, I spend a lot of time in the gym, and I see these mistakes committed by men over 40 repeating.  

To be fit over 40, lose weight, train for a marathon, or whatever, you want to make measurable progress in reaching your fitness goals. Correcting the 3 mistakes listed in this video, becoming fit over 40 will no longer be nothing more than a silly wish. Working out in the gym, whether by yourself or with a personal trainer, needs as much intelligent thought as the complicated tasks you undertake at work. Be smart and you will start to see your fitness improve!  

For more information about online personal training or nutritionist counseling services, visit https://www.365physique.com.

Weight loss can be a pretty tricky thing to accomplish, and it can be all the more complicated (and frustrating) for the 30s and 40s crowd. Personal trainer and Nutritionist, Coach Julio, shares some valuable weight loss tips just for you. He offers advice learned over his 8+ years of experience as a personal trainer and the knowledge that can not only make weight loss happen, but to also make that weight loss last for the long-term.  

Coach Julio is a Certified Strength and Conditioning Specialist, a Certified Personal Trainer, and earned his Master's degree in Nutrition. He offers personal training in his home town of El Paso, TX, and also offers nutrition counseling and online personal training services remotely. For more information on working with Coach Julio for in-person or online personal training, and nutrition counseling, visit https://www.365physique.com

You have set some fitness goals, like wanting to build muscle or to lose belly fat, but going back to the gym can be intimidating, especially when you're already in your 30s or 40s. Now that the world has returned to normal, you can leave behind your home workout and go back to Planet Fitness or your local gym. Personal trainer, Julio Lopez, offers some tips to help you reach your fitness goals without feeling intimidated.  

For information about working with Coach Julio for online personal training or nutrition counseling, visit www.365physique.com, where you can sign up for a FREE initial consultation.