9 Reasons Why Women Over 40 Should Engage in Strength Training

Portrait of a woman with a towel around her neck holding a protein shaker and standing at gym after workout.

Women love to do cardio. Take a quick drive throughout the Vancouver, Washington area or pop your head into any health club and you will see women doing cardio everywhere. If they make the commitment to exercise, they will usually do a lot of cardio, assuming that they are helping to burn fat. Problem is, if they are only doing cardio they are missing out on a lot of health benefits, including burning fat!

Women over the age of 40 should engage regularly in strength training. When you make strength training part of your routine, you will burn fat, and become a lean calorie-burning machine. The best approach to fat burning is done through strength training, which increases your metabolism and helps you lose weight. And no, you will not become bulky if you do strength training, which is the most common myth I encounter.

There are many benefits of doing strength training, including these top 9:

Reversing and lowering bone density loss. If you want strong bones, strength training is the way go.

Strength training builds muscle mass, which helps you be stronger and burn more calories.

You will have a better body image when you do strength training, because it helps you look more toned and stronger.

Strength training will help you to have more energy and feel happier because of the endorphins and serotonin it releases.

You will be able to sleep better when you regularly do strength training exercises because it helps to balance your hormones.

You will help your body to reduce the risks of common diseases, such as cancer.

Those who do strength training typically have a better sex drive because it helps to regulate your hormones and keep them at a healthy level.

Your metabolism will be improved, so your body will be burn calories more efficiently.

Your overall health will be improved.

When you look at the benefits of doing strength training exercises, you can see that there is no good reason not to engage in them, and many good reasons for doing so. They are the best way to help your body get fit, feel great, become and stay healthy, and for you to love the way you look. The good news is that it’s never too late to get started with strength training. Any age can do it, and everyone benefits from it!

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Middle Aged Women Weight Loss Tips that Actually Work

Fit mature couple practicing yoga on mat. Man and woman are doing stretching exercise. They are in sports clothing, in brightly lit apartment.

Middle aged women who want to lose weight seem to think they are hitting a brick wall. I’ve worked with many of them, since I’m a personal trainer serving the Pacific Northwest, and I’ve helped them to overcome that feeling, too. While it may seem like your metabolism is working against your weight loss efforts, you can still lose that extra weight if you want to. I’ve helped many people throughout the Pacific Northwest to do just that, and I can help you, too!

Weight loss is somewhat of a numbers game in that if you take in more calories than you burn, you will store the extra ones as fat, and if you take in less than you burn, you will pull from your fat reserves and end up losing weight. Getting the number right to lose weight means having a consistent deficit. But it doesn’t stop there, good nutrition is a big part of helping you to lose weight, too, so that you become healthy, get the energy you need, and you help to reduce your risks of common diseases and illnesses.

Here are some middle aged women weight loss tips that actually work:

Exercise. If you want to be healthy and lose some weight, adopt an exercise program that keeps you active. Active people burn a lot more calories than those who are sedentary. Pick one or two cardio options that you enjoy and do them 3-4 times per week. Ideally, you should be getting at least 250 minutes of moderate intensity exercise (brisk walking, biking, swimming) per week, or 75 minutes of vigorous intensity exercise (running) per week.

Strength train. You must add in some muscle strengthening exercises in order to give your metabolism a boost, become stronger, and burn more calories. Plan to work out two days per week on strength training exercises that target major muscle groups, for 30 minutes each time.

 Eat healthy. I always tell people that you can’t exercise your way out of a bad diet. Considering how often we consume food, it stands to reason that it plays a huge role in how healthy we are. Adopt a diet that is highly nutritious, focusing on eating whole foods like fruits, vegetables, whole grains, lean meats, and healthy sources of fat. Limit things such as added sugars, unhealthy fats, and sodium.

 Stay committed. Often times, people give up on their efforts, which is what holds them back from losing weight and reaching their goals. Hold yourself accountable and stay committed to your goals of losing weight, so that you can get there. Be patient, but continue to plug along taking steps every day to help improve your health.

Losing weight may seem like a difficult task, but it’s something everyone can do, including middle age women. Whether you go it alone, or you find a partner or group to stay the course with, believe you can do it and you will. Celebrate your accomplishments whenever you reach a new goal, and have fun while you are doing it!

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Exercise for People Over 60: Start Here

Portrait of fitness woman in doing yoga. Female trainer with student practicing Vrikshasana. Tree Pose with hands in Namaste gesture at gym.

If you are over the age of 60 and want to get started with an exercise program, you have come to the right place. As a personal trainer who has helped many people over the age of 60 throughout the Pacific Northwest, I know that it’s never too late to get started with an exercise program. Plus, it will help you feel better, look better and keep you moving and enjoying your senior years.

There are a lot of good reasons for you to get started with an exercise program over the age of 60. According to the Centers for Disease Control and Prevention (CDC), as an older adult, getting regular physical activity is one of the most important things you can do for your health. Being physically active will help reduce your risks of getting diseases, help slow the aging process, and keep you more independent as you continue to age.

If you are ready to get started with an exercise program and you are over the age of 60, here are some tips to keep in mind:

First, it is important that you check with your doctor if you have been living a sedentary lifestyle. Chances are you will get the thumbs up and your doctor will be thrilled that you will be getting active, but it’s always a safe route to take to start by getting their approval first.

Give some thought as to which kind of exercise you’d like to do. It’s important to have a well-rounded program, where you will include cardio, two days of strength training, and also fit in some low impact stress-reducing type of activity (such as tai chi) each week. Find activities that you enjoy, so you will look forward to it and want to stick with the program.

If you have arthritis or joint pain and find many types of exercise painful, consider swimming or doing water aerobics. It’s a low impact option that will still get you moving, but is easier on the joints.

According to the CDC, you should aim for at least 2.5 hours per week of moderate intensity activity (such as brisk walking), or 75 minutes per week of vigorous intensity activity (such as running). This is in addition to having two days of strength training per week. Ideally, you should alternate the days, so you will do one day cardio, followed by the next day being your strength training day.

Monitor your progress. This will help keep you motivated and let you see how far you have come. You can do this as elaborately as using an app on your phone, or as simply as keeping a handwritten fitness journal.

Don’t hesitate to get the help of a personal trainer. I’ve helped countless people over the age of 60 with their exercise routine, and I can help you, too. By having an exercise program, you will help to improve bone strength, independence, and you will feel better mentally, too. There’s no better time to get started than the present!

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The Way to Exercise for Older Men and See Results

Senior man in health club

If you are an older man who wants to see some results from your exercise efforts, you have come to the right place. As a personal trainer in the Pacific Northwest, I have helped many men to reach their exercise goals. I’ve helped many people to get healthy, get fit, and live a better quality of life. I can help you, too!

Exercise is a beautiful thing. When you stick to it and are committed, you will see some great results. Most of the time, when people are not seeing results from their exercise efforts it’s because they are not sticking to them, being committed, or at times challenging themselves. That’s where I come in and help to kick things up a notch.

Here are some tips for ways that exercise for older men can help them see results:

First, it’s important to make sure you are in okay health in order to have an exercise program. Before starting a program it’s always ideal to check with your doctor just to make sure you get the thumbs up to get started. If there are concerns, the doctor can address them, and then you can get started exercising.

Set goals. Often times people will not have any goals and then wonder why they don’t reach them. Determine what you want to do. Maybe it’s to be able to jog a mile straight without stopping, maybe it’s be able to ride your bike for five miles throughout your neighborhood. Set some goals on how often you want to exercise. You should aim for getting at least 2.5 hours of moderate intensity exercise per week, or 75 minutes of vigorous intensity exercise per week.

Hold yourself accountable. It’s important that if you want to see results from your exercise that you hold yourself accountable. When you have a list of excuses as to why you can’t stick with the program regularly, then you are not likely to see results. But keep plugging away and sticking with your plan and you are going to see some results from your efforts. You have to be honest with yourself about the effort you are putting into the program.

Always warm up before beginning your exercising and do a cool down and stretch when you are finished. This is a good way to help protect your muscles and reduce risks of injury, so that you be able to stick with your program.

Always start out slow and ease into the program and then increase as you go and get stronger. If you try to jump right into a high intensity program you may feel too sore and be burned out. Find an activity you like to do and start small, building as you go along and get stronger and become more fit.

To see results, you really need to make sure you are including strength training into your routine. This will help you become stronger, improve balance, and will make everything else in your exercise program easier and more comfortable to do. It’s never too late to exercise, so find what you can do and enjoy doing it, and get started. Stick with it long term and be patient as you wait to see the results, which will come!

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The Best Ways to Achieve Weight Loss for Men Over 50

Fit man lifting heavy barbell at the gym

If you are a man over 50 and want to lose weight, you are not alone. Many men wake up over the age of 50 and decide it’s time to finally do something about the love handles, flabby belly, and lack of muscle. Well, if that’s you, then you have come to the right place. I have helped many people over the age of 50 throughout the Pacific Northwest, and I can help you, too.

As a personal trainer who specializes in helping those over the age of 50 to get and stay fit, I have assisted many people in reaching their weight loss and fitness goals. It’s important to realize that once you pass the age of 30, you began losing about a pound of muscle per year. That muscle was replaced with fat if you were not active, and you also may have slowly started gaining more weight as the years went by and your metabolism slowed down.

Well, you can change all that! Even being over 50, you can still achieve weight loss and get healthy and fit. Here are some tips to do just that:

Follow a sensible meal plan. As much as you may want to have beer after beer, you can’t do that if you want to achieve weight loss. It’s time to cut the extra calories that your body is not burning (and is storing as fat). Eat a whole foods diet that is filled with fruits, vegetables, whole grains, and lean sources of protein. Keep an eye on your sugar and sodium intake, too. If you dine out a lot, you will take in more sugar and salt than you realize, so try to eat more home cooked meals, and limit things like fried foods, sweets, sugary beverages, and alcohol.

Create an exercise routine you will stick with. Everyone likes to say they are “too busy” to exercise. You can’t be too busy to take care of your body. It has to be a priority. Schedule the exercise time on your calendar if you have to, but make sure you stick to a routine and hold yourself accountable. You want to get in at least 2.5 hours per week of moderate intensity exercise (brisk walking) or 75 minutes of vigorous intensity exercise (running).

Along with the cardio, you have to include a weight training program. This is going to help you get back the muscle mass you have lost over the last couple of decades and help you maintain the muscle you still have. Aim to do this at least two days per week, and be sure that the routine focuses on every major muscle group.

Many men like to forget about stress reduction and act like it’s not something that they need to worry about. Stress can increase your chances of having a heart attack, so you do need to find ways to reduce stress. Whether you like to do tai chi, yoga, take a hike in nature, or sit in the hot tub, it’s important to find ways to relax and reduce stress.

Now is the time to get started losing weight, even being over 50. If you don’t do it now, then when will you? There is no better time than the present to start caring for your health, so get started today!

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The Best Tips About Exercise for People Over 50

Portrait of cheerful aged woman in fitness wear exercising with red dumbbells in park.

Sometimes my clients tell me that turning 50 or 60 just crept up on them. They were cruising along and all of sudden they hit that age and were kind of shocked. Some of them had been physically active throughout their adult lives, but others had not been very active. The good news is that it’s never too late to get started with being physically active and getting regular exercise.

If you are over 50 and have been living a sedentary lifestyle, it’s a good idea to check with your doctor before beginning any regular exercise routine. Most people will get the thumbs up and you will be ready to go. Getting plenty of exercise, especially when you are over the age of 50, is important to your long-term health. It can help you to remain more mobile, help fend off some common diseases, and keep you feeling and looking better into your golden years. Plus, it will give you the energy you need to keep up with and be an active part of your grandchildren’s lives.

Here are some of the best tips about exercise for people over 50:

Make the commitment. Having an exercise program requires you to get real with yourself and make the commitment to caring for yourself. You have to hold yourself accountable so that you stick with it.

Find an exercise that you enjoy, or a couple of them so that you can switch it up and keep from getting bored. If you enjoy running and biking, then alternate your cardio program to include both of those. Mix it up a little by getting in a few hikes here and there. Aim for getting at least 30 minutes of cardio exercise per day.

Get properly fitted for shoes for your cardio routine. Visit a running or fitness store, so the staff can evaluate your foot and gait and fit you with a pair of shoes that will keep your feet feeling great as you exercise.

Be sure to do some strength training, which is going to help keep your bones strong and keep you burning more calories for longer periods of time. Weight training exercises should be done on at least two days per week and it should work all of your major muscle groups.

Choose the time of day that works best for you. The best time of the day for you to exercise is going to be the one that you will stick with doing.

Find a way at least once per week to relax and reduce stress, such as doing yoga, tai chi, meditation or spending time out in nature.

While you are putting all of this effort into taking care of yourself, don’t overlook healthy eating. You can’t outrun and out-exercise a poor diet. Opt for plenty of whole foods, including lots of fruits and vegetables and lean sources of protein. Also, don’t feel you need to go it alone, you can always work with a personal trainer to get your routine started. As a personal trainer, I have worked with many people over the age of 50 all over the Pacific Northwest, and I can help you reach your fitness and exercise goals, too!

 

The Best Ways to Achieve Weight Loss for Men Over 50

African American Man Using Digital Tablet At Home Smiling At Camera

If you are a man over 50 and want to lose weight, you are not alone. Many men wake up over the age of 50 and decide it’s time to finally do something about the love handles, flabby belly, and lack of muscle. Well, if that’s you, then you have come to the right place. I have helped many people over the age of 50 throughout the Pacific Northwest, and I can help you, too.

As a personal trainer who specializes in helping those over the age of 50 to get and stay fit, I have assisted many people in reaching their weight loss and fitness goals. It’s important to realize that once you pass the age of 30, you began losing about a pound of muscle per year. That muscle was replaced with fat if you were not active, and you also may have slowly started gaining more weight as the years went by and your metabolism slowed down.

Well, you can change all that! Even being over 50, you can still achieve weight loss and get healthy and fit. Here are some tips to do just that:

  • Follow a sensible meal plan. As much as you may want to have beer after beer, you can’t do that if you want to achieve weight loss. It’s time to cut the extra calories that your body is not burning (and is storing as fat). Eat a whole foods diet that is filled with fruits, vegetables, whole grains, and lean sources of protein. Keep an eye on your sugar and sodium intake, too. If you dine out a lot, you will take in more sugar and salt than you realize, so try to eat more home cooked meals, and limit things like fried foods, sweets, sugary beverages, and alcohol.

 

  • Create an exercise routine you will stick with. Everyone likes to say they are “too busy” to exercise. You can’t be too busy to take care of your body. It has to be a priority. Schedule the exercise time on your calendar if you have to, but make sure you stick to a routine and hold yourself accountable. You want to get in at least 2.5 hours per week of moderate intensity exercise (brisk walking) or 75 minutes of vigorous intensity exercise (running).

 

  • Along with the cardio, you have to include a weight training program. This is going to help you get back the muscle mass you have lost over the last couple of decades and help you maintain the muscle you still have. Aim to do this at least two days per week, and be sure that the routine focuses on every major muscle group.

 

  • Many men like to forget about stress reduction and act like it’s not something that they need to worry about. Stress can increase your chances of having a heart attack, so you do need to find ways to reduce stress. Whether you like to do tai chi, yoga, take a hike in nature, or sit in the hot tub, it’s important to find ways to relax and reduce stress.

Now is the time to get started losing weight, even being over 50. If you don’t do it now, then when will you? There is no better time than the present to start caring for your health, so get started today!

Fitness for Older Women: The Best Workouts for Your Age Group

Relaxing after the workout

Once women get over the age of 50 or 60, they often begin to pay more attention to their fitness routine. Some may have never paid much attention to fitness, others may have been happily plugging along throughout the years with one. Either way, they realize that for older women there are some changes that take place, and it may be time to take another look at their fitness plan.

Fitness is always important, but even more for older women. It’s important to stay physically active. Not only will it help you to be healthier, but it will keep you mentally feeling better, and you will be able to get around better despite the years coming and going. According to the Centers for Disease Control and Prevention (CDC), adults need to get 2.5 hours of moderate intensity exercise per week, such as brisk walking, or 75 minutes of vigorous intensity aerobic activity, such as running.

But it doesn’t stop there. In addition to the cardio, you should also be engaging in muscle strengthening activities at least twice per week. This includes doing some strength training exercises that will target all of your major muscle groups, such as your abdomen, legs, chest, etc. The CDC finds that older adults, however, may want to increase their activity even more, opting for 5 hours per week of moderate intensity exercise or 2.3 hours per week of vigorous intensity exercise, with both being in addition to the two days of strength training exercises.

The best workouts for your age group are going to include:

The right mix of cardio and strength training, as recommended by the CDC. This will ensure you get the cardio and strength training that is necessary to help keep you fit.

Add in something like yoga or tai chi every week, to help with stress reduction, balance, and flexibility.

Always be sure to include a warmup and cool down period, no matter what type of exercise you are engaging in. This will help to protect your muscles and reduce risks of injuries. Your warmup and cool down should include properly stretching so you can avoid sore muscles and help with proper recovery after a workout.

Ideally, it’s a good idea to create a fitness schedule. You have to schedule when you will do your exercising, and you have to hold yourself accountable. It won’t matter much what type of workout you have if you don’t stick to it and hold yourself accountable. Plus, it’s a good idea to work with a personal trainer.

As a personal trainer who has helped older women and men with their fitness goals and workouts all over the Pacific Northwest, I know that it’s possible for older women to get fit, and stay that way! I’ve helped many older women to do it, and can help you, too!

 

 

 

Aging is Not Your Kryptonite

Senior man in health club

Many people have this notion that when they hit age 60 their kryptonite steps in front of them and slows them down. Believe me when I say that aging is not your kryptonite! The only way that aging slows you down is if you choose to let it slow you down. You have the choice on whether or not it is going to hold you back and keep you from doing all you want to do and being physically fit.

In recent years, the news has reported something dismal regarding aging. They are warning people that today’s boomers are not aging as well as prior generations did. This is even despite of the fact that today we have had huge advances in medicine. Think about this for a moment. In prior generations, people worked hard and were physically active well into their senior years. So what has changed? A lot!

Today, most people in the boomer generation feel as though aging somehow means they need to pull up a seat on the couch and turn the TV on. Not a chance! Past generations were aging better than today’s boomer generation because they took care of themselves better, ate healthier, and stayed more physically active. They didn’t sit around watching six hours of television per night, if only for the fact that they didn’t have 300 channels to choose from, giving them something to watch every night and all day.

Turning 60 (or 70 or whatever age) and then taking it easy is a huge mistake. You must make the decision that you are going to age well and not slow down and sit still. You need to make a commitment to be physically active and as flexible as you can. Working out by getting a good amount of exercise each week, combined with eating a healthy diet, is going to make a huge difference in how you age. Being physically fit and eating healthy is going to help your mind, body, and spirit, and you are going to live a better quality of life as you continue to age.

Ask yourself if you want to have others help you get dressed as you get older. Do you want someone to help you go to the bathroom? If the answer is no to these questions, then it’s important that you do everything you can to age in a healthy way and remain physically active. Aging is not your kryptonite, so stop treating it like it is. The only thing that can slow you down and keep you sitting on the couch is you. Likewise, you are what will keep you active, fit, and healthy.

I’ve worked with enough baby boomers in the Vancouver, Washington area to know that age is all in the mind. Make the commitment to be healthy and fit, and then stick to it. You will enjoy your senior years a lot more if you do!

 

The Truth About Aging

Attractive slim blonde middle-aged woman doing planking or stretching exercise on mat against colorful sport equipment in a gym.

How old do you feel? At Boomer Fitness, we have worked with a wide variety of older adults in the Vancouver, Washington area. That is a question that we like to ask our clients. Others include how you move and how you feel. These are the questions you should be asking yourself, rather than doing what so many older adults do throughout the country, which is to focus on their age.

Your chronological age is how old you are, but that has nothing to do with what you can accomplish. Yet we live in a society where people have been brainwashed to think that once you reach a particular age, you can no longer do the things you love, challenge yourself, or engage physical activity. None of that is true!

What I like to remind people who I work with about is that your chronological age is not an indicator of what you can do physically. I’ve met 60-year-old people who are healthier and stronger than some who are 35 years old. Is that a mistake? How does that happen if age is the indicator on what someone can do and how much activity someone can engage in? It’s not a mistake, but it something that people have to take action to achieve.

The number isn’t important. This is a key piece of information to remember when it comes to getting fit. Today’s seniors are living longer, and if they are smart they are choosing to live healthier and better. The choice is all up to you. The Boomers that I know are changing the norm of what they do. They are breaking out of the molds and stereotypes about what seniors do with their spare time and when it comes to getting fit. Today’s seniors are also doing things in their 70s and 80s that were once never experienced by people that age.

As time goes on, people are increasingly learning that your age isn’t what should determine what you can do. Challenge yourself and go beyond that so you can achieve more, become fit, and live a higher quality life. Even the National Institute on Aging is urging older adults to get more physically active. They advise that “It may even be time to push yourself a little harder, try a new activity, or find ways to add exercise to your daily life.”

The truth about aging is that you are only as old as you feel, and only you hold you back by focusing on a number. Now is the time to challenge yourself, get fit, and enjoy being more physically fit during these years!