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Live Well Fit Blog

Live Well Fit - Fitness & Wellness Blog

What's the best "diet" for women?

What's the best "diet" for women?

Last year, Americans bought more than $10 billion worth of gluten-free products. Are you  among those jumping on this trend for weight loss? If so, what does that mean for you? Here we explore this and three other trends, so you can see how they impact active adults.Thanks to AFAA for this basic breakdown. 

See our  Healthy Meal Prep Cooking class class schedule below! 

The Diet

Clean Eating

The Basics: Followers eat more natural, whole, or raw foods, and avoid refined or processed foods. (They may also favor organic, non-GMO, and sustainably produced foods.) They avoid additives, preservatives, and high-fructose corn syrup.

The Science: Generally speaking, replacing processed foods with fresh, natural foods can be healthful. However, experts are reluctant to label foods containing preservatives as “unhealthy” and foods without them as “good for you.”

What You Need to Know: Can be difficult to sustain and expensive to follow. However, if done properly, it can improve your  nutrition intake, since processed foods often are less nutrient-dense than whole foods.Meal prep can be done ahead of time and save you cost and time. Check the Healthy cooking meal prep information below. 

The Diet


The Basics: Followers eliminate foods containing wheat, barley, rye, or triticale (and potentially oats, due to cross-contamination).

The Science: Those with celiac disease or other gluten issues may notice reduced gastro-related discomfort and bloating, headaches, and fatigue. Those without gluten issues report weight loss and increased energy, but experts say it may be due to overall healthier eating.

What You Need to Know: A  gluten free diet  can aid in weight loss, but followers need to be careful: Some gluten-free processed foods have more calories than the original version (for example, breads). Some athletes report an increase in energy, while others feel fatigued due to low carb intake. 

See our BLOG for several Gluten free recipes and' How to go Gluten free" 

The Diet

Low-Carb Low-Sugar

The Basics: Followers avoid foods high in simple (or total) carbohydrates, including white flour, refined sugar, starchy vegetables (such as corn and peas), and some fruits and juices.

The Science: A low-carb diet may aid in weight loss, especially around the waistline, and lower the risk of cardiovascular disease.

What You Need to Know: A diet that’s too low in carbs can result in low energy, loss of lean body mass, poor performance, and poor recovery, particularly for elite athletes.

The Diet

The  Paleo Diet 

The Basics: Followers eat fresh fruits and vegetables, wild-caught game and fish, and free-range farm products. They avoid flour, refined sugar, salt, processed foods, legumes, beans, and dairy foods.

The Science: Small, short-term studies found that the diet resulted in weight loss (5 pounds in three weeks), lowered blood pressure and cholesterol, and improved insulin sensitivity.

What You Need to Know: Going Paleo can help people reduce their intake of sodium, saturated fat, and refined sugars—all good things. On the downside, the diet’s low-carb profile can lead to reduced exercise performance. (Note: There’s a Paleo-for-sports diet that includes more carbs.)

Most women are aware that eating fruits, veggies, lean meats, grass fed beef, complex carbs and  being sure they get adequate protein, calcium , iron and vitamin D are important. Most struggle with HOW to prepare these foods.Thus, we are holding Healthy cooking classes February 25th and April 4th to help ease that struggle.

Contact us on how to enroll by calling 341-8679 or 

choose the Cooking tab on our app below


Join our ACCOUNTABILITY group coming up where we will motivatate and educate you on healthy eating, proper movement to achieve your best life yet, meet new friends and gain confidence- click the link below! 


We are here to help ease your fears  about starting to live a healthier lifestyle. Our tribe of women are here to welcome you. 



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Workout tips for Women Over 50

Workout tips for Women Over 50

We women tend to put others first ,make our to do list and forget to put oursevles on the list! Many of our clients at LIvewellfit are approaching their 50s and beyond. Here are 5 ways you should consider changing up  your workouts and nutriton for those of us over 50 . Owner Suzi McKee , age 57 knows what its like to see changes in your body and health but also follows thiese tips to stay" young' 

If you’re over the age of 50 and training regularly, you’re in an elite class! Many people your age have already stopped. The truth is you need exercise even more after transitioning into the second half of life. During and after menopause is when you store more body fat and lose muscle at a faster rate.

It’s not surprising that sarcopenia, age-related loss of muscle mass, is at epidemic proportions. Think of sarcopenia as the muscle equivalent of osteoporosis. You lose muscle mass to the point that you become less functional. Plus, your risk of health problems, including osteoporosis, type 2 diabetes, and cardiovascular disease go up. Exercise is your best weapon against these problems.

If you exercise consistently before your 50s, you’re likely in far better shape than your sedentary counterparts and you feel capable of doing things that the younger set does. That’s great! Yet, it’s important to listen to your body. You may be in great shape but now’s the time to make sure you stay fit without losing workout time due to injury. Here are five ways your workout should change after the age of 50.

Never Skip a Warm-up

Muscles become less flexible with age and tight muscles increase your risk of injury. When you were younger, you probably skipped the warm-up, when you were crunched for time, but don’t do it now. You recover more slowly from an injury when you’re older. Spend 5 to 10 minutes before your workout doing a dynamic warm-up to increase your core body temperature and make your muscles more flexible.

Now is also a good time to add a foam roller to your home exercise equipment. Using it before or after a workout boosts circulation to your muscles and makes them suppler – and it doesn’t have to be time-consuming. A study published in the International Journal of Sports Physical Therapy showed only 5 to 10 seconds of foam rolling of the hamstrings muscles increased range-of-motion scores on the sit and reach test. Although you can get results in less time, aim for a minute for each muscle.

Focus More on Power Training

It’s a given that you want to preserve strength, but don’t forget about power training. You lose strength as you age, especially if you don’t train. Just as concerning is the loss of power. Power is the ability to generate force quickly. It’s power that helps you push out of a chair and react quickly to catch yourself should you start to fall. Have you ever seen an elderly person who can’t get out of a chair without help? They lack strength, but just as importantly, they lack power. We actually lose power more quickly than strength as we age. Power-oriented exercises help preserve this important component of fitness and functionality.

How do you train for power development? Change the tempo of your weight-training sets. Include sets where you move a weight at a high-speed. Plyometric moves, like jump squats, are another form of training that focuses on speed of force production. Kettlebell swing and medicine ball slams also help you develop power. Make sure you’re doing some of these things.

Get Enough Protein

As you age, it becomes harder to build muscle, partially due to a phenomenon called anabolic resistance. When you’re young, it’s easier to build muscle strength than during the second half of life. That’s because your muscles become less responsive to anabolic signals that tell them to grow. In other words, your muscle cells respond less readily to certain hormones, including insulin, and to amino acids from protein in your diet that ramp up the synthesis of muscle proteins. One amino acid, in particular, is important for turning on muscle protein synthesis, the amino acid leucine.

One way to fight anabolic resistance is to consume leucine-rich protein sources throughout the day, especially right after a workout. Cheese, beef, chicken, and pork are all rich in leucine, but soybeans, beans, and seeds are too. If you eat a vegan diet, pea protein offers substantial quantities of leucine. Nutrition is even MORE important after the age of 50.

Get Enough Omega-3s

Omega-3s are heart-healthy fats that come in two main forms: long-chain omega-3s and short-chain ones. Of the two, long-chain omega-3s have been researched the most. Not only do these fats, abundant in fatty fish and fish oil, have anti-inflammatory benefits, they also help turn on protein synthesis in older muscles.

R Long-chain omega-3s seem to help with this age-related problem that makes it harder to build muscle. According to some research, omega-3s help activate anabolic signaling pathways in older muscles, making it easier to build muscle. In fact, long-chain omega-3s may have other health and fitness benefits. For example, some research shows they help with muscle recovery. Plus, their anti-inflammatory activity may even reduce delayed-onset muscle soreness. Make sure you’re getting enough of these healthy fats by eating fatty fish twice a week or by taking a fish oil supplement.

Have More Recovery Days

Working out with intensity is a time-efficient way to get the health benefits of exercise, but your body may recover a bit slower in the second half of life. Balance out those high-intensity days with recovery days to give your muscles and joints a rest. Vary your exercises. Don’t do the same movements over and over. Doing so places too much repetitive stress on your joints and muscles.

If you’re not doing it already, add a weekly yoga workout to your routine. Yoga helps elongate muscles and improve flexibility while helping your body recover from higher intensity sessions. Yoga is also a good stress reliever if you do it regularly. There’s even some evidence that yoga improves menopausal symptoms, like anxiety, hot flashes, and sleep problems. Keeping your workouts balanced and giving your body enough time to recover is even more important now that you’re older. SLEEP is huge for women .Without proper sleep, our cortisol levels remain higher which means we have that extra body fat hanging around. We offer Sleep Seminars for our clients with suggestions such has :

*Have  a curfew for any phone, tv or screen time at least one hour before you wish to fall asleep.

*Get early morning sun and walk barefooted in the grass if possible for 10 minutes to help wtih 'earthing" . That may sound way out there, but its true, your body is "electric". 

*Wine... oh we do like a glass every now and then, but have your last sip at least 2 hours before bedtime. Alcohol  actually causes women to wake up in the middle of the night and tends to increase hot flashes..

The Bottom Line

Keep training! Hopefully, you’re so impressed with the health benefits of exercise that you’ll make it a lifelong habit. But be kind to your body. Feed it well, give it enough protein, get your omega-3s, and give your body enough time to recover from intense workouts.

We offer our Beginner OVer 50 fit camps , female personal trainers over age 50, as well as our Golden Girls classes for women over 50. 

We have a fabulous APP where you can get special pricing, first class free and see upcoming events. Click this link to take you there easily!


We have  6  female  Personal Trainers  of all ages and specialties. Ages 28, 30, 44, 57, and 65 ! Fill out a form here for us to line you up with one that fits YOU..Need fine tuning or want a personal touch?  Set up a personal training session with one of our female trainers here:

We offer NON  impact claseses such as pilates, cycling, Cize dance, barr, Weight training, TRX and personal training. You can pay per session or a block of classes.

This is a GREAT place to start taking care of you!


Call Misti, our mananger ,  to find out more on how to get started  at 806-341-8679 or choose the FIT CAMP tab here!




Come be a part of a FUN TRIBE of women over 50!!!





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Why Plank? Core Strength and Abs

Why Plank? Core Strength and Abs

Core Strength is So needed for women. We focus on core strength in all of our classes using different exercises such as pilates and other stability equipment like bosus, TRX and active motion bars. But our favorite exercise YOU can do anywhere is a PLANK which is where we start our beginners.

We LOVE planks! We teach planks to our clients starting with modifications on the wall, then knees then the floor, side planks and one leg planks! 

What is Core Strength? Core strength  refers to the strength of deep muscle groups in your abdomen, back, and glutes — the three muscle groups that are essential to supporting your spine and helping you maintain your balance. If what you do involves sitting for a large part of your day, strengthening these core muscles could be more important to your health than you think. Odds are, you aren’t sitting at your desk with perfect posture for hours on end, but strengthening your core could help support your spine and prevent the pain and poor posture that comes from sitting slumped over your desk all day long.

But what most people don’t know is that working your core means more than just your abdominal muscles, but also engaging your glutes and back muscles as well so that the work of supporting your spine is distributed throughout your body. This is especially important for anyone who is top-heavy and strains their back regularly. Fortunately, a full core workout can be much more physically engaging and mentally stimulating than sit-ups.

But why are planks so helpful?

Planks are an essential exercise in working your core. According to Dr. Jinger Gottschall, assistant professor of kinesiology at Penn State University,

“[planks] maintain the stability of the core muscles, which support proper posture by safeguarding an erect position and proper alignment of the spine” and allows for “more three-dimensional activation, from hip to shoulder, whereas the crunch is an isolated move that hits just your abs.”

Planks have many overall health benefits beyond toning your abs, they also help reduce back pain, improve your mood, and increase your flexibility. Because they engage several muscle groups simultaneously, planks can be a bit of a challenge at first but doing them daily will pay off in better posture, the ability to get up and down easier and of course feel more confident about the mid scetions which is a trouble area for most of us women.

Need Motviation? That's our specialty! WAtch these planks!!! file:///C:/Users/Owner/Pictures/2017/planks%20video.htm

We encourage you to Try our 30 day Plank challenge that starts February 1st 2017  at home and comment on our Facebook page that your did yours here

We have  found that  posting  " DONE"provides you a litlte more accountablity and lets us know you are doing it! 

Remember that YOU are AMAZING and can do anything you set your mind to!

Come learn HOW to plank in our next Beginner Fit camp.

Check the FIT CAMP tab on our class schedule 

or call us 806-341-8679  to get more details on where to start. We hold your hand and start slow so you will feel more confident and lose the fear of not being able to keep up.


We start our 28 day PLANK Challenge March  1st! Be sure to follow us here and our facebook page!  

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Motivation for Women Over 40

Motivation for Women Over 40

You finally said OK I have had it. I am going to get motivated to change my health! So you google "diets" and find so much MIS-information that you get SO confused you just put down your phone and scream, "oh just forget it"!

So, day 2 you decide, " I will find a gym" then workout every day! So, you google all the gyms in your area and find that most offer no beginner options, are full of super athletic, already been working out for years - every legging and shirt matches women there and you think wellllllll NOPE! 

You scream: "I need a TRIBE of women who are LIKE ME!" Over 40, not perfect, FUN, REAL, are on a new or continuing journey to take time for themselves for the first time in a LONG time and can REALATE to hot flashes, bad knees, empty nest, a few extra pounds, having to get cheater glasses and do like a glass of wine every now and then..


Well!!! HERE WE ARE!!! And, here is why I started Livewellfit!  A quick video when someone asked me at the park what I do and why I do it:

I created livewellfit for women who want to find the FUN and joy in becoming and staying healhty. A place where women can come for encouragement and offer support to each other. A place where others ask you "where were you yesterday, missed you in class" ...and hold you accountable to keep you on track! And, know your name!

So I am personally inviting YOU! Yes, YOU to get motivated. We start with moving and we have seminars on stress, nutriton, cooking, self image and more.

Where can you begin today to eat healthier? 

NUTRITION: Where do you start to eat "clean" - I have clean eating challenges just like this to help you!

If you live in the Amarillo area, I encourage you to step out of your box one more time to discover that YOU are worth taking the time to start a healthy journey.

We offer a safe place to start and have claseses as early as 5:00 am until 7:45 pm. SURELY you can find a time in between there to take 30 minutes for you?  We offer Fit camps for 4 weeks where you will start with those BRAND NEW to everything OR you can drop into ANY beginner class or train with one of our personal trainers (all female) to get you started. Choose the FIT CAMP tab here: 

Another great place to start is the 60 day challenge! It's offered twice a year!

The 60 day challenge has been one of most succesful programs for women.

Listen to Margie talking about what the 60 day challenge did for her.  She lost over 18 pounds and 28 inches: or check out our testamonials:

Or, listen to Mindy speak, who used to eat donut holes every morning.  She lost 11 pounds and since this video has lost over 30!


So, you have SEVERAL options to get motivated and STAY motivated.

1. Contact me This email address is being protected from spambots. You need JavaScript enabled to view it. or my manager Misti at  806-341-8679 to meet with you to discuss the best place to start for YOU.  Located at 6040 SW 33rd (best to call first as we are in-and-out)

2. CREATE an account and take your first class free:  You pay per class, per fit camp, per month, 3 months or per year. YOU choose.. the more you purchase up front the less it is. 

3. Sign up for our next FIT CAMP Choose the FIT CAMP tab at on our online system:

4. Download our private APP on the apple or google store.  Search LIVEWELLFIT and look for our logo of a pink/black lady moving.  WE have so much information there for you!

5. Sign up for our next 60 day challenge that you heard about in the videos above  (watch the video of Margie or Mindy for an idea of what we do) or read our FULL blog post about it (search 60 day in the search bar of this blog).

WE offer monthly 'challenges' for our gals such as most calories burned, who brings the most friends, drank at least 64 ounces of water a day, slept 7-8 hours a night, etc.. REAL LIFE goals and motivation for REAL health.

Follow us on facebook where we do LIVE posts about how to use the TRX, tone the lower half of your body and more. We welcome your suggestions.


My staff is here to help you start and meet you right where you are at today! Most of my staff are former clients who have changed THEIR health and have become certified to teach and train to help others just like you!

I am presently working on ONLINE courses for women over 50 that I can teach in small groups via skype so that we can all "meet" each other weekly where ever you live! Email me if you would like to know more about that program going LIVE IN July of 2016! Only those on my email list will be notified about this so be sure and create an account to get on it. 

We will cover sleep, stress, nutrition in FULL with meal plans, finding what works for YOUR body, workouts for you!   Including: how to start, how to modify, how to improve, how to stay moving, cooking, how to cook, what to cook and make it healthy and tasty, how to get through menapause without losing your mind completely and more! The best part of this is that you will have women YOUR age going through what YOU are going through, becoming you new besties!  

Here's to you sister! TIME FOR YOU! I am 56 years old and absolutly LOVE doing what I have done for 35 years. I get blessed to be able to meet new women every day who needed a place to START and continue. 

So, if you are reading this months or years later, you better believe I will STILL be creating programs for women.

Hope to hear from you and help you believe in YOU!

Suzi Schumacher McKee 

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How to Handle Holiday Stress

How to Handle Holiday Stress

The holidays are fast approaching and so are all of the stresses, shopping, busyness and great food. Don’t let the holidays affect your health mentally, physically or emotionally! I will be on of 3 speakers at this luncheon hosted by the Laura Bush Institute. We will give you tools from 3 perspectives!


Please join us on Wednesday, November 20 for an interactive Q&A discussion on Mind, Body & Spirit and learn how to be the best you can be this holiday season. Be prepared to ask questions and learn three professionals’ top 10 tips for staying healthy! This luncheon will be held at the Amarillo National Bank Plaza II, Community Room on the 2ndfloor and will begin at 12 noon.


RSVP by email to This email address is being protected from spambots. You need JavaScript enabled to view it." target="_blank" style="color: #1155cc;">This email address is being protected from spambots. You need JavaScript enabled to view it. or 806-356-4617. A light lunch will be provided. Seating is limited, so RSVP for yourself and a friend today!


We women are caretakers of others and tend to put ourselves last. If you cannot attend the luncheon, join us for one of our many women only classes and Fit Camps at LiveWellFit where we cater to womens needs.

6205 SW 34th 


* We also offer fitness challenges than can be done online. Our next challenge begins December 9th! To sign up, go to our Challenge Tab and enroll! 


Contact Suzi McKee at This email address is being protected from spambots. You need JavaScript enabled to view it. 


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"Suzi is a woman on a mission.  She is all about helping all women get fit and live a healthier lifestyle.  Her motivation and expertise cannot be matched.  She truly cares about her clients."
~Cherra LaFleur

Before & After

Before & After


Before & After
"I feel amazing and I am so thankful I decided to do the challenge!"
~Tina Hicks
60 Day Challenge - Lost 24.75 inches
8.8lbs, 9.4 Body Fat and 98 BMI

Before & After