even more so as we age, are glutes, hamstrings, abs and arms.” Luck may be a lady, but to this elite trainer, iron’s a sure thing. “Weight training is most beneficial to a woman trying to regain athleti- cism, plus the obvious boost to self-confidence.” To focus on those aforementioned


“key areas,” the exercisesDecolati has all her female clients perform, whether age 20 or 50, are squats, using a barbell, dumbbells and/or a Smithmachine. Fromthere, clients performwalking lungeswithweight. “Lunges are simply the best,”


says Decolati. Arms and shoulders also get high


priority. She recommends using supersets,which is a combination of two exercises done back-to-backwithout rest. “The shoulder superset I love is front rope raises, followed upwith side dumbbell raises.We thenmove into the mass builder, a.k.a. the burpee.My prac- tice is to performthesewith heavy— 10–15 lb—dumbbells.We close out with a decline abdominal combo, push-ups and dips.” (To see how to performa dumbbell burpee, scan the QR code below.) Decolati combines the above into a


circuit: In other words, walking lunges (one lap down a hallway) followed by push-ups on a bench, then a set of dips on a bench. “The concept is to keep moving by stimulating several different muscles and energy systems,” says Decolati. “You keep it challenging and stimulating, and achieve results faster.” Especially if you follow her advice by weight training


at least twice weekly. “Optimally three times,” she advises.


Finely Tuned Machine Along with weight training, Decolati emphasizes intense cardio for women clients at least three days a week, ideally five. What is intense? “For a woman aged 35–45 in moderate to good health, your heart rate should be a minimum of 140–170 max,” she explains. Like many trainers, she advises high-


intensity interval training. “I personally key on intervals of very


intense, 30-second-minimum sprints or bouts, with equal or less time recovery. This allows your heart rate to drop down to a comfortable level.” Decolati suggests 45–90 minutes of cardio. “The more intense the cardio, the less amount of time you need to expend the same amount of calories.” Before her clients can begin to realize


their full-spectrumpotential,Decolati offers a keynote address: “Fromthe start, they need to treat their body like a Ferrari. By that Imean feed it only high-quality food and supplementation to ensure that it runs at the highest level possible.” Tomaintain that burn rate, all the


while keeping that engine known as valuablemusclemass running at an optimumlevel, “Women need 1 g of


To overcome inevitable training plateaus, Decolati advises,“Don’t cheat yourself; take it to the next level every time.”


protein for every pound of lean mass that they have. Formost aver- agewomen,” addsDecolati, “itwill be about 100 g.” Although she sug- gests erring on the side of accuracy.


“Have your body composition done. Find out for sure.”Next, in terms of pri- orities, comes hydration. “Drink plenty ofwater.”Decolati suggests upward of a gallon a day. To keep her engine primed, she


also takes the following nutritional supplements:


•Multivitamin/mineral (for general health)


• Vitamin B-complex (for stress)


• Vitamin C with bioflavonoid (1,000mg for bolstered immune function)


• Calcium (1,000 mg to maintain bone density)


• Coenzyme Q10 (100 mg; antioxidant, anti-aging, fat and carb metabolizer)


• CLA (1,000 mg three times per day with meals to mobilize fat)


• Probiotics (for optimal digestion, circulation, immune health)


• Glutamine (to prevent muscle wast- ing, maintain intestinal health,


improve brain function)


• Carnitine (500–2,000 mg; mobilizes fat, heart health, slows aging process)


• 7-KetoDHEA (50mg/day for fat loss, lean muscle development, enhance sex drive)


At the same time,Decolati isn’t a new-


comer to the notion of sustainable energy. To overcome inevitable training plateaus, she advises, “Don’t cheat yourself; take it to the next level every time.” 


GET ACTIVE! 17


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