 Ernestine “Ernie” Shepherd, at age 78, is a personal trainer, a professional model, a competitive bodybuilder and happier and more fulfilled than she’s ever been in her life. In March of 2010, on stage in Rome, Italy she was formally given the title of World’s Oldest Performing Female BodyBuilder (by Guinness World Records). How did Ernestine transform herself from an average middle-aged woman to bodybuilding diva?
In her youth Ernestine is said to have been a “prissy” girl with little interest in athletics or exercise of any kind. As a 56-year-old she was a sedentary, well-padded school secretary and “slug” who had never worked out a day in her life. The obvious question is: What happened to transform Ernestine into a role model for the rest of us, and senior women in particular? What happened was that the 56-year-old version of Ernestine went bathing suit shopping with her sister, Velvet. While trying on the suits, they found themselves laughing at each other. Then and there they knew it was time to get in better shape. Ernestine and her sister joined a gym and started working out together. A short time later, Velvet died suddenly from a brain aneurysm. Devastated, Ernestine stopped going to the gym. After some months of mourning the loss of her sister and on the advice of a friend that her sister would have wanted her to continue what they had started, Ernestine returned to the gym with a reignited determination to get fit. Starting slowly and building her body step by little step, Ernestine over time completely transformed not only her body, but her life, too. She has never been happier. She trains mostly senior women five days a week and “live(s) to inspire senior women to reach their physical potential.” Personally, she likes to compete in 5K and 10K races and run marathons. She’s up at 4 A.M. to get in her 10-mile runs and puts in upwards to 80 miles a week when training for an upcoming marathon. Ernestine also strength trains four or more days a week. In 2007 (at age 71) she asked Yohnnie Shambourger (former Mr. Universe) to train her to compete as a bodybuilder. Seven months later she entered her first bodybuilding competition. In this first contest she took first place in her class at the Natural East Coast Tournament of Champions bodybuilding competition – out posing women decades younger. Despite all the exercise, Ernestine says that she has no aches or pains whatsoever and has never been injured — not at all — in the 17 years of her new improved life. This 5-foot 5-inch, 130-pound dynamo sports 9 to 10% bodyfat; these single-digit percentages are usually reserved for elite-professional male athletes in their prime! She takes no medications. She loves her new life’s work, enjoys more energy than those decades younger and has never been more successful. What’s her secret? Let’s look at some of what allows Ernestine to defy “normal” aging:
Ernestine Shepherd is having the time of her life at an age when many folks only see themselves as declining and getting old. She’s in the best shape of her life by far, more successful than she’s ever been and a supreme role model to senior women every where — and to the rest of us, too. She has a lot to teach us about thriving at any age — if we are but ready and open to learn. Article/image courtesy of ernestineshepherd.net
9 Comments
5/28/2015 2015 WLG Summer Strong 12 Week Challenge Winner - Secrets of Competitor Arlette Cross!Read Now
The 2014 Fall Challenge helped prepare me for the Summer Challenge. I knew that if I wanted to do well it was going to involve some changes to my lifestyle and planning ahead. I needed to be dedicated and committed to the challenge. The first thing I did was to get my family on board and explained to them how important the challenge was to me. Next, I sat down and figured out how I was going to fit into my schedule daily hour exercises, bonus miles and meal prepping.
I work three 12 hour shifts a week and I’m off weekends. The first three weeks I followed the meal plan that was provided to us. After week 3, I still used the meal plan but I substituted the soups and other dishes with just eating chicken, lean meats or fish with vegetables/salad for lunch and dinner. For breakfast I usually ate 2 eggs (one egg white and one whole) and piece of wheat toast or Whey protein shake with unsweetened almond milk. For snack, I usually ate an apple with Peanut butter or half of a banana. I kept it simple and pretty much had the same routine every day. I meal prepped either Saturday or Sunday for the entire week. Drinking water was key. At first, I tried to keep track of my water intake by refilling a 32 oz water bottle twice a day. However, my lips were getting chapped which told me that I needed to drink more water. I started carrying around a 3 liter water jug with me; as silly as it sounds this was the best way to keep track of my water intake. I knew that when that jug was empty I was finished drinking water for the day. I only drank water and at week 8 I acquired a taste for coffee which was new for me. I drank one cup of coffee in the morning with half &half and 2 Splendas. I worked out every day for the 12 weeks except for a few times that I missed due to conflict with my schedule or just needed a break. Since the week started every Saturday in the challenge I attended 8 am Saturday class and ran right after class. I’m off weekends so I wanted to get my bonus miles done or mostly done right away just in case something came up during the week and it also allowed me to just worry about working one hour every day during the week. The first 8 weeks I worked out before work 3 days a week, either at Club One or did Insanity DVD at home; one day a week with Kendra and two days at WLG. On Sundays, I worked out at Club One. The last 4 weeks I stuck to eating lean meats, chicken, fish and vegetables. For my snack, I ate string cheese and avocado. My energy level increased significantly the last 4 weeks so I started going to bed early and waking up very early to make it to 6 am class. Monday, Wednesday, Friday and Saturday I attended WLG, one day with Kendra and the other two days at Club one or DVD’s at home. I gave up alcohol completely at week 8. The first 8 weeks I drank alcohol a total of 3 times. The Summer Challenge helped me reach my fitness goals. Even at my skinniest I never looked or felt like this. I’m full of energy, happy and way more efficient all around.  Ingredients 12 ounces cooked chow mein noodles 1 pound raw shrimp (31-40 count, peeled, deveined, tails removed) 2 teaspoons soy sauce 1/2 teaspoon cornstarch 2 tablespoons canola oil or vegetable oil 1 1/2 cups broccoli, cut into small chunks 1 cup match stick carrots 2 red bell peppers, cut into small chunks 1 clove garlic, minced 1 tablespoon fresh cilantro, chopped Salt, pepper to taste Sauce Ingredients 2 teaspoons fish sauce 2 tablespoons soy sauce 1/4 cup thai sweet chili sauce 6-7+ drops sriracha hot sauce *if desired Directions In a medium sized bowl, combine 2 teaspoons soy sauce with 1/2 teaspoon cornstarch. Stir to combine, then add in shrimp and toss to coat. Set aside for 10 minutes. In a small bowl combine fish sauce, soy sauce, thai sweet chili sauce, and sriracha hot sauce (if desired) to create the stir-fry sauce. Set aside. Heat 1 tablespoon oil over medium-high heat in a large non-stick skillet or wok. When the oil is heated, add in shrimp. Cook for one and a half minutes, then flip the shrimp and cook for another minute and a half or until the shrimp is pink and cooked through. Remove the shrimp from the pan and set aside. Add a little more oil if necessary (up to 1 tablespoon), then add in broccoli chunks. Stir fry for about 3 minutes, then turn the heat down to medium and add in carrots, red bell peppers and garlic. Stir fry for about 1-2 minutes. Add in stir-fry sauce from step 2, and cooked chow mein noodles. Stir to coat and keep over the heat for another 2 minutes. Stir in chopped cilantro and adjust salt and pepper to taste. Serve immediately. Recipe courtesy of centercutcook.com 5/27/2015 Stretching is super duper important; Do these stretches before bed for a better night’s sleepRead Now
Adding gentle stretches into your bedtime routine helps calm your nervous system, preps you for a restful night of sleep and decreases worries and anxieties from your day.
As a personal trainer and yoga teacher, I'd love to say that I get on my mat to practice yoga every night before bed, but that usually doesn't happen! When I'm already winding down for the night, setting up my mat and getting down to the floor in my PJs can feel less like relaxation and more like a chore. Below are six stretches I do in my bedroom, with no extra prep!They'll only take a few minutes; all you need is yourself and your bed, and you'll be ready to drift off to sleep when you're finished. Stay in each pose for about eight long breath cycles. If you find your mind worrying about your day or running through tomorrow's to-dos, practice pressing "pause" on those thoughts and refocus your attention on your breath and how these poses feel in your body. 1. The sleepy pigeon
2. The standing L
3. The restful down dog
4. The hanging hip
5. The simple twist
6. Lullaby savasana
Courtesy of sheknows.com  As the end of the Summer Strong Challenge approaches we will be taking our final measurements and doing our final weigh-ins. Whether you are thrilled with your weight loss or feeling a little disappointed that you didn’t do as well as you hoped, there is some great news! The only thing a scale can measure is your weight. Mass times gravity. That’s it.
It can’t measure the courage it took for you to sign up for the challenge in the first place. It can’t measure the determination you put into each and every workout. It can’t measure the pride you felt completing 10, 12, and 14 miles in a week or how you felt reaching for the heavier kettlebell. It can’t measure your surprise and joy when you realized you could do a box jump, a push-up, a pull-up! A scale can’t measure the knowledge you gained about clean eating. It can’t measure how your body felt when you started giving it the things it needed. It can’t measure the example you’re setting for your children and loved ones by having a healthy lifestyle and taking care of yourself. It most certainly can’t measure the camaraderie and support among our team! So as our challenge comes to an end, go ahead and check out the scale. Look at the numbers and inches. Be amazed and proud of your accomplishments! Then take a step back, speak to yourself with kindness, and look at all of the other ways there are to measure yourself besides a physics equation. Congratulations to everyone!!! Author, Molly Malone
Photos courtesy of nuun.com SUMMER HYDRATION - KEEPING YOUR COOL
As the mercury rises, do you typically have trouble keeping your cool during exercise? Heat exhaustion is a real concern during the summer months, especially in the South, where the heat index can push well above 100° Fahrenheit, plus humidity. Don’t sweat it; there are ways to protect yourself through summer hydration and still get a great workout and have fun. HYDRATION 101 A mere 2% loss in body weight through sweat while exercising has been known to decrease exercise performance greatly. Dehydration cannot only lead to decreased performance, but it can cause muscle cramping, headaches, nausea, and fatigue. In order to prevent dehydration, hydrate according to thirst, replenish lost electrolytes with help of a nutritional supplement, such as NUUN and drink more water throughout the day. Read more about this product https://nuun.com/hydration/. SIGNS OF HEAT EXHAUSTION
SUMMER HYDRATION TIPS Ignoring symptoms can lead to heat stroke, which is much more severe and requires medical treatment. One of the most important things you can do is to stay hydrated. If you’re an evening exerciser, make sure to drink fluid, especially water, throughout the day, not just during your workout. If you’re a morning person, drinking enough the night before is critical. Limit alcoholic beverages, which may contribute to dehydration. Eat colorful and water rich foods to add a boost of hydration. The American College of Sports Medicine (ACSM) recommends drinking:
While hydration is the top concern, there are other steps you can take to prevent heat-related illness. MORE HYDRATION TIPS
These are general summer hydration tips to preventing heat-related illness, but remember that each individual is different. Don’t try to keep up with exercise buddies who may be more tolerant to the heat than you are. Use your head and stay cool! Article Courtesy of http://www.nutriwellcoaching.com  The photographs of her are iconic. She even graces the homepage of this very website. The vintage photographs of the woman lifting weights at Santa Monica’s “Muscle Beach” are Abbye Stockton, a game changer in women’s fitness and weightlifting.
Abbye and her future husband first came to “Muscle Beach” in the late 1930s when she was 19. She began lifting dumbbells, performing calisthenics, and doing gymnastics. Abbye soon began developing the physique and build she was famous for. She and her husband, Les, gained special attention for a move where she balanced on his hands, over his head, and did a 100lb shoulder press. In addition to her own workouts, Abbye wrote a column for Strength and Health Magazine from 1944 to 1954 called “Barbelles.” In her column, she focused on the benefits of exercise for women and how weightlifting could improve your performance as an athlete. In 1947, Abbye organized the first weightlifting meet for women and in 1948 she opened a women’s only gym on Sunset Boulevard. She appeared on the cover of over 40 magazines. After World War II, Abbye toured the country speaking and doing exhibitions. In 1952 she and her husband opened a gym for men and one for women, side by side. She worked at another women’s gym in Los Angeles for 20 years after that. In 2000, Abbye was inducted in the International Federation of Bodybuilding Hall of Fame. She died in 2006 at the age of 88. Abbye was a powerful role model for women of the day and her impact was significant. She defied the common belief held at the time that lifting weights was unfeminine and dangerous for women’s health. As America entered World War II many women entered the workforce for the first time and found inspiration in her. Abbye exemplified how a woman could be very strong but also remain feminine. She became a pivotal figure in how people viewed exercise for women and female athletes. Author, Molly Malone Sources: http://articles.latimes.com/2006/jun/30/local/me-stockton30 http://sabrebiade.hubpages.com/hub/Female-Bodybuilding-Part-One-The-History  Maybe you've thought about lifting weights. Maybe you've even done some dumbbell curls or picked up a barbell. Every time you hit the iron though, you feel unsure, insecure, and a little fearful.
Undoubtedly, you've heard the horror stories: lifting heavy weights makes women bulky, it's dangerous, it's bad for your joints, and once you have muscle, you can't stop lifting or it will all turn to fat. It's all BS, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training. It's time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body. When you sit down to list your fitness objectives, you may be surprised to learn that that strength training will not only help you reach them, but may reach them faster than performing cardio exercise alone. Yoga and the treadmill can have their place, but they're not enough. Here are eight reasons you should prioritize strength training in your fitness regimen! #1 MORE EFFECTIVE FAT LOSS Think weightlifting only benefits those who want shirt-ripping arms? Think again. Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories. The huge advantage to weight training is your body's ability to burn fat during and after exercise. #2 MORE MUSCLE, MORE CALORIE EXPENDITURE As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training. The more muscle contractions you experience during a day, the more calories you'll burn. If you have more lean muscle mass, you'll have more muscle contractions and thus burn more calories. #3 CURVES - AS YOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY USES CALORIES MORE EFFICIENTLY. As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue. If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them. #4 QUALITY SLEEP Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night. A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.1 #5 INCREASED ENERGY As noted above, resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation. Rather than reaching for that early afternoon cup of coffee, grab a barbell. #6 HEART HEALTH Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels. Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning. #7 BONE HEALTH As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis. #8 STRESS RELIEF Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise. In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights. LADIES, LIFT! All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career. Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident! Article & Image courtsey of www.bodybuilding.com  After dusting off the ol' blender a few months ago, you've been proudly making smoothies instead of downing enormous bowls of cereal or bagels for breakfast. You expected the pounds to just fall off, but they're not. Here are some reasons why:
Mistake No. 1: Your Smoothie Skimps on Fiber Fiber is as close to a magic weight-loss pill as you're going to get. It's what fills you up to prevent hunger so you end up eating less later in the day. Fruits do offer fiber—but only if you pick the right ones. Bananas are one of the most common smoothie ingredients, but half of one only offers 1.4 grams of fiber. Try to get at least 10 grams in your smoothie by adding fiber-rich foods such as berries, kale (it has twice as much fiber as spinach), avocado, kiwi, pear, beans, flax meal, chia seeds, and certain plant-based protein powders. Mistake No. 2: Your Recipe Lacks Protein Your smoothie may be green as can be, but that doesn't mean it contains the protein you need to sustain your energy throughout the day. To resist the urge to snack on high-calorie pick-me-ups, aim for at least 10 grams of protein per smoothie. Some good sources: milk or soy milk (instead of lower-protein almond milk), Greek yogurt (it has more protein than the regular kind), cottage cheese, protein powder, soft tofu, beans, nuts, or nut butter. If you need some recipe ideas, check out these five high-protein smoothies. Mistake No. 3: You Overdo It on the Fruit Sipping on a cold, creamy smoothie made solely from a variety of fruits is much healthier than downing a doughnut. But while fruits are full of fiber and nutrients, they aren't void of calories. So when you fill your blender with five different fruits, you could end up with a smooth that clocks in at more than 500 calories. Since fruits are full of natural sugars, your body also metabolizes them quickly, leaving you with hunger pangs within an hour. To avoid this issue, pair your fruit with a protein source such as milk, soy milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter. Mistake No. 4: You Add Extra Sweeteners One tablespoon of honey or maple syrup will tack on over 60 extra calories—and you don’t need it if your smoothie contains naturally-sweet fruit. Of course, added sweeteners are also found in flavored yogurt, fruit juice, sweetened milks, and fruits canned with syrup. So avoid the extra sugars, and experiment with using plain yogurt and unsweetened soy or almond milk instead. Trust us, your taste buds will get used to it. PUBLISHED: APRIL 15, 2014 | BY JENNY SUGAR FOR POPSUGAR FITNESS PHOTO CREDIT: KATIA VASILEVA/SHUTTERSTOCK |
AuthorKendra Eichler, WLG Coach Archives
January 2018
Categories
All
|
RSS Feed