Pilates for People over 50 Years Old: It’s not too late to start!

If you are over the age of 50 and considering Pilates, don’t shy away from it. Many people wonder if they are beyond a good age to get started with such a workout program. Trust me when I say that being over the age of 50 should never slow you down and keep you from joining in on the benefits of Pilates.

As a fitness expert and personal trainer who has helped many people over the age of 50 throughout the Pacific Northwest, I have many clients who do Pilates. While some wonder if they are too old to get started, they quickly realize they are not once they get going. There are a lot of good reasons to take up Pilates, and you are never too old to gain those benefits.

Pilates is a low-impact exercise that focuses on strength and stability. It’s an ideal form of exercise for older people, because it is low impact and easy to do. Pilates focuses on posture, muscle strength, and balance. Most classes are 45 minutes to an hour in length, and you can do it in a class at a club or you can do it from the comfort of your own home, by using a DVD. You can even download a Pilates app for your phone, so you can do it on the go and wherever it is convenient for you.

Some of the benefits that Pilates offers is that it helps to make you stronger, helps sculpt and tone your muscles, improves flexibility and balance, improves posture, and provides an overall sense of wellbeing. It’s a safe exercise that some find brings relief from chronic paid brought on by arthritis and low back pain. Pilates can help to improve your fitness level overall, but it is not a substitute for doing cardio workouts. Pilates is not a cardio exercise, so you will still need to do this in addition to having a cardio routine. Ideally, you should try to fit in Pilates twice per week, in between the days you do your cardio workout.

Whether you plan to give Pilates a try from your home, or you decide to take a class at the gym, it’s a great way to give your body some attention. You are never too old to do this gentle form of exercise, and you will be glad that you did it. Everyone, no matter what age they are, needs to have an exercise plan that will keep them moving and becoming stronger.

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What does functional aging mean for men and women over 50?

gym fitness TRX training exercises at gym woman and man push-ups workout

As a personal trainer who works with older adults in the Vancouver, Washington area, I learn a lot about what this group of people focuses on. Too many of them tend to focus on their chronological age, which is how old they are, and use that number to help determine whether or not they think they engage in certain physical activity. The good news is that it doesn’t matter how old you are chronologically. What matters is your functional aging!

Functional aging means to live well. It’s just that simple. Rather than focusing on the number that your driver’s license or birth certificate shows you are, you are focusing on how well you are living. By engaging in functional aging, you are refusing to let the number of years you have been on this planet be the driving force for living your life and whether or not you engage in physical activity.

I encourage my clients at Boomer Fitness to focus more on functional aging, rather than getting hung up on their chronological age. There are three main areas that you should focus on to engage in functional aging:

  1. Things you need to do. There are things that we all need to do in life in order to be happy, healthy, and keep our lives moving forward. Determine what those things are for you and make them happen.
  2. Things you enjoy doing. When is the last time you asked yourself what you really love to do and then went and did it? Now is the time. Have some fun and spend some days really engaging in something that you enjoy doing, whether it’s knitting a new blanket or honing your dancing skills. Make sure that you have fun on a regular basis by doing something that you enjoy.
  3. Things you dream of doing. What is something you have always dreamed of doing and haven’t yet done? Write a few of those down, then start by picking one and making it happen. The only way to make the dream a reality is to put it into action.

It should go without saying that you need to exercise. Even those who don’t want to face up to it realize that regular exercise is crucial for being healthy and having longevity. By living a life that focuses on functional aging, you will be able to raise your standards, reach for new goals, and be open to new opportunities. The days will pass anyway (if you are fortunate), so you should make the most of them and do what will help you live a more quality life and help you enjoy these golden years more.

Take life by the horns today and choose to focus on functional aging, rather than chronological aging!

If you want to learn how to functionally age.  Make sure to check out the Functional Aging Institute Here

The Best Way to Achieve Weight Loss for Men Over 60

Excited mature man clenching fist while using balance weight scale at gym

If you are a man over the age of 60 and you are wondering if it’s too late to lose weight, think again. It’s never too late to lose weight, and you will always gain some benefits from doing so. Even when you are over the age of 60, you can have a successful go at losing weight and getting into shape. You never know, you may even make those years your best years yet!

As a personal trainer in the Vancouver, Washington area, I have worked with many baby boomers. I have seen and heard about the struggles of slowing metabolisms and expanding waistlines once people surpass middle age. But I’ve also seen people over the age of 60 stick to a plan that I help them devise, and I’ve seen the wonderful results they achieve from their efforts.

There is no one-size-fits-all formula for losing weight over the age of 60. It comes down to consuming less calories than you are burning. Keep in mind that a pound equals 3,500 calories. Therefore, you need to consume at least 500 calories less per day than you are burning by living and exercising. That would give you a safe and healthy one pound per week weight loss. If you want to lose two pounds per week, you would consume 1,000 calories less per day. You shouldn’t lose more than 1-2 pounds per week, though, so that you keep it off long term.

It’s also important to look at the amount of physical activity you are doing per week. You won’t have to cut as many calories per day if you can boost your physical activity level, which will burn more calories. You should be sticking to a program that includes both cardio exercise (e.g., biking, brisk walking, running), and weight training exercise. The cardio will burn calories, help keep your lungs healthy, and help keep you in a good mood. The weight training will help maintain muscle and build new muscle. However, you can’t exercise your way out of a bad diet, so it’s important to make sure you are eating healthy, too.

Now is the time to boost your protein intake. Opt for lean protein sources, such as lean meats, tofu, beans, nuts, eggs, and seeds. Also, be sure to load up on the fruits and veggies and whole foods. Get out of the habit of eating empty calories, such as snacks and processed foods, and be sure to stay well hydrated.

One of the most important things to remember as you do the things above to lose weight, is to remain patient. Losing weight over the age of 60, or at any age, isn’t something that happens overnight when done in a healthy way. You have to be patient, stick with the plan, and appreciate the benefits as they come. Work with a personal trainer if possible, so that a plan can be devised specifically for you.

It’s never too late to lose weight, and losing even 10 percent of your body weight can do a lot toward providing you with healthy benefits. It’s well worth the effort, even after the age of 60!

The Best Weight Loss Tips for Women Over 50

Senior female jogger resting after running in a park. Proud mature woman stretching in the park and looking at camera. Senior active woman completing her daily routine workout.

If you are a woman over the age of 50, you may have realized that you can’t manage weight quite as well as you once did. That’s because as we age, it becomes more difficult to do so. There are numerous reasons why this happens, but the most important thing to keep in mind is that you can still lose weight. You just have to know the rules of the game and then put in the work to beat it!

Once women reach middle age, and especially past 50, their metabolism begins to slow down. This means that extra weight may begin to show up, and it will be more challenging to lose weight. If you have slowed down and are not as active as you may have once been, then that is going to add to the problem, making it even more challenging.

The good news is that you can still lose weight when you are over 50. As a personal trainer in the Vancouver, Washington area, I specialize in helping people over the age of 50 to lose weight, get in shape, and live a healthy lifestyle. Here are some of the best weight loss tips to keep in mind for women over the age of 50:

Exercise. Evaluate whether or not your exercise routine is meeting your needs. Ideally, you need at least 150 minutes per week of moderate intensity aerobic exercise, which is brisk walking or something that will get your heart rate up.

Weight training. After 50, you begin to lose muscle mass, making it important that you engage in weight training. Opting for two days per week of weight training will keep your muscles revving, which will keep you stronger and burn more calories.

Protein. Many women over the age of 50 are not meeting their protein needs. Be sure to get plenty of lean sources of protein, such as tofu, eggs, beans, fatty fish, etc.

Diet. This is the time to kick up the amount of fruits and vegetables that you are consuming. Loaded with antioxdants, they will also give you a great energy boost and help keep your metabolism going strong.

Stress. When your body is stressed it releases cortisol, which will lead to weight gain. It’s important that you find a healthy way to reduce stress, such as by engaging in yoga, Tai Chi, meditation, etc.

You probably already know many of the things you need to do in order to lose weight, but you may find it challenging to stick with it. Being consistent is a key component to losing weight over the age of 50. Working with a personal trainer may be the ticket you need, as they can tailor your program to meet your special needs, and help keep you motivated for the long haul!

 

Exercise for Older Men: The Best Tips!

Portrait of senior sports couple looking at camera. Happy mature couple relaxing after jogging in the park. Smiling woman and retired man jogging and listening to music with earphones.

If you are getting older and beginning to think more about your exercise routine, you are not alone! I work with many older men at

Boomer Fitness, located in Vancouver, Washington. Through my personal training, I’m able to guide them from being skeptics to being men who have taken control of their exercise routine and are loving it.

As men age, they begin to see things drop, sag, and get a little lumpy if they are not engaged in regular exercise and eating a healthy diet. This is often how the spare tire around the middle forms. Before you know it, you may not be able to go to the end of the block without feeling winded. The good news is that you can turn it all around, no matter what age you are. It’s never too late!

Here are some of my best tips for exercise for older men:

You have to make exercise a priority in your life. For years, maybe even decades, you probably havent’t been serious about it, but that isn’t going to help you live a healthy life. Put it on your calendar, get real with yourself, and make the commitment to have it be a priority.

Realize that you don’t have to go it alone. When you work with someone like me, a personal trainer, your chances for success are going to skyrocket. A personal trainer will help create a unique program that works for you and will address your personal issues.

You can’t exercise your way out of a bad diet. This means that you need to have a healthy diet to go along with your exercise, so that you have the energy in order to sustain the exercise plan, and you reap the most rewards from it.

Set some long- and short-term goals. This is important to do, because without them it can be difficult to assess whether or not you are making progress with your exercise routine. Reward yourself for achieving them, but not with food.

Be sure that your exercise routine includes both cardio and weight training. You need both in order to maintain a healthy and strong body. It’s important to get at least 150 minutes of moderate intensity aerobic exercise per week, which is equivalent to brisk walking. Additionally, you should be engaging in strength training at least twice per week.

I know the challenges that many older men face when it comes to exercising, keeping fit, and losing weight. I’ve helped many men in the Vancouver, Washington area with their exercise and personal training goals. When you have the right program that has been designed for you, and you have a commitment to sticking with it, you can rest assured that you will be successful with your fitness goals!

Exercise for Older Women – You CAN Do It!

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Having a routine exercise program is critical to having good health and wellness. Your body was meant to move, so it’s important that you keep it moving. If you live a lifestyle that is sedentary, then you will find the weight will creep on and your health will decline.

If you are someone who has faltered with keeping an exercise routine, or you haven’t ever started one and you know it’s time to, you are in luck. There’s never been a better time to get started than the present moment.

Here are some tips for getting started with an exercise program:

Women over the age of 50 should be getting 150 minutes of moderate-intensity exercise per week. This includes brisk walking, bike riding, or other aerobic exercise that gets your heart pumping.

You also need to do strength training at least twice per week. This will help you to maintain strong bones and muscle mass, as well as to protect your balance.

You may find that you will be better at sticking to a routine if you have an exercise buddy or do it in a group setting. Many people find that they like the accountability this offers and the community of being a part of a group who all share a common goal.

Just get started with something. You can always change your routine later, but having a routine in place is important, so it’s time to get started. Put your exercise time on your daily calendar, because it’s that important and nothing should come first.

Working with many women in the Vancouver, Washington area, I have helped them get healthy, get fit, and develop a lasting exercise routine. Even the most skeptical ones who come into Boomer Fitness find that they end up loving it, as well as feeling great! They have done it, and you can do it, too!

Tips for Middle-Aged Women: Weight Loss Tips

Portrait of athletic mature woman resting after jogging. Beautiful senior blonde woman running at the park on a sunny day. Female runner listening to music while jogging.

Many women notice that when they become middle-aged, they begin to put on some weight. Each year, it just slowly shows up, and they may not even realize it’s there until they go to put their jeans on and they are snug, or they step on the scale and see it creep to a higher number. As we age, the changes in hormones tend to lead to a weight gain that people are not ready to deal with.

Here are some weight loss lips for middle-aged women:

Keep stress down. Many people overlook the connection between excess weight and the stress they feel, but there is a connection. When you are stressed out, your body releases cortisol, which will lead to weight gain. Be sure to have healthy ways in your life that you can reduce stress, such as meditating, yoga, hiking, etc.

  • Become stronger by engaging in regular strength training exercises. The muscle mass will burn more calories and boost your metabolism.

 

  • Do a diet overhaul. Take a good look at your diet and find a few things you can change right away that will lead to big differences. Maybe you need to ax the addiction to sugary drinks from Starbucks, or maybe you need to replace your big evening bowl of ice cream with a healthier choice. Small changes will go a long way toward adding up to big benefits.

 

  • Increase your protein intake, which will help keep you energized and eating less throughout the day. Eat plenty of lean protein, such as tofu, beans, fatty fish, nuts, and eggs.
  • Maintain a consistent exercise routine, ensuring that you get at least 150 minutes of moderate intensity aerobic exercise per week (e.g., brisk walking, biking, swimming).

 

  • Keep some healthy snacks around so that when you want something, you can grab those, rather than reaching for high-fat and high-sugar snacks. The healthy snacks will help keep you feeling satisfied.

 

  • Be patient and understand that weight loss takes time. It’s not healthy to lose more than 1-2 pounds per week, so don’t try to lose more. If you lose it a gradual pace it will be healthier and will likely stay off longer.

Middle-aged women may have a few more challenges when it comes to losing weight, but they can certainly be successful at it. With a little extra effort and focusing on the right things, you can reach your weight loss goals. Working with a personal trainer can help you get there even faster. In the Vancouver, Washington area, I have helped many middle-aged women lose weight, and I can help you, too!

The BEST Tips for Weight Loss for Men Over 40

Muscular man with larger jeans and tape measure

If you are a man who is over 40 and you would like to lose some weight, you are not alone! There are men around the country who are struggling to lose what is often referred to as the “dad bod.” They have gotten comfortable in their daily routine, and slowly over time extra weight has crept up on them. The good news is that you can lose weight, even over 40.

Around the age of 40, our metabolism begins to slow down. Combine that with the fact that many men are not as active as they used to be, and it’s easy to see how the extra weight begins to pile up around the middle. Here are some of the best tips for weight loss for men over 40:

Keep in mind that healthy weight loss is losing only 1-2 pounds per week. You should not try to lose more than that, as it wouldn’t be healthy to do so, and there would be a good chance of you gaining it back.

The key to losing weight is to burn more calories than what you take in each day. If you burn less than you take in, those calories will be taken from your stored fat. If you take in more calories than what you burn, it will be stored as fat.

A pound equals 3,500 calories. Therefore, in order to safely lose 1-2 pounds per week, you would aim to trim 500-1,000 calories off your diet per day.

Watch your alcohol intake and keep it to a minimum. While many men find this part to be a challenge, a 12-ounce beer has around 100 calories. Having a few beers can add a lot of calories, and no nutrition, to your diet (not to mention that it will help lead to the beer belly so many middle-aged men have).

Be sure to eat plenty of good protein, including leafy green vegetables, wild-caught seafood, pasture-raised chicken and pork, and grass-fed beef. Getting enough protein will help ensure you are not hungry between meals and that you have plenty of energy throughout the day.

  • Be consistent with having an exercise and workout program. To ensure that you are on the right track, work with a professional trainer, who will create a plan just for you.

Don’t look at the total amount of weight that you want to lose. Rather, focus on just making a change, even with it being slow and gradual. Research shows that even losing even 5-10 percent of your body weight can have a positive health impact. I have helped many men over the age of 40 in the Vancouver, Washington area to lose weight. My professional training practice in Vancouver specializes in doing just that!