Britney Spears and Brian Getting Sweaty at the Bellagio in Las Vegas

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As some of you may know, I spent a few days in Las Vegas for a fitness-related event. I stayed at the Bellagio, and that’s where Britney Spears and I got sweaty! Well, I didn’t say that we got sweaty together. But sure, both of us have gotten sweaty while in the Bellagio, because well, I do a lot of working out and she does a lot of dancing.

The important thing here that I want to share with you is about staying fit while you are traveling. Sure, it would have been easy for me to grab a few drinks and just hang out by the pool all day. But I wouldn’t have went home feeling very good about myself and I would have set my fitness back some. Believe it or not, you can stay in shape when you are traveling!  The first thing that most people think of when they are traveling and want to keep up with their working out is the hotel fitness room. But if you have spent any time in hotel fitness rooms you know well that it’s hit or miss. I’ve seen hotel fitness rooms that were surprisingly great, but most are subpar, offering very little in the way of actually getting a good workout. So start out by checking out the hotel fitness center to see how useful it will actually be for helping you to stay in shape while you are staying there.

Here are a few other options, just in case your hotel room leaves a lot to be desired:

  • Look for any health clubs that may be in the area that will let you get a day pass. Many offer the opportunity to pay just a few dollars to use the facility.
  • Make use of the pool for more than just sitting by it. You can actually get in a great cardio workout by doing some laps.
  • Put your running shoes on and take a run to get a good cardio workout.
  • Follow your own workout right in your hotel room, or add it to whatever you can do in the fitness center the hotel offers.

The good news it that even though you are away from your regular routine you can still put together a great workout with a little effort. Be creative and look for ways to get in your weight training and cardio, challenging yourself to do something you may be not be used to doing. That’s what I did when Britney Spears and I were getting sweaty in Las Vegas. Of course, she was doing her kind of workout and I was doing mine, but still…

Here is a quick 20 minute work out you can do while you are on vacation to help you stay in shape:

Do this circuit 3 times Pushups 20 reps, Alternate Lunges 20 each leg, Mountain climbers 45 seconds

Do this circuit next 3 times Jumping jacks 60 seconds, 30 Lower leg raises, Plank 60 seconds, 20 burpies;)

Join Our Charity Bootcamp Event, Help A Great Cause

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Many people are used to hearing information about cancers such as breast, pancreatic, and colon. But what they don’t realize is there is one that kills more than all three of those types combined. Lung cancer in recent years has emerged as the leading cancer killer in America, estimated to take the lives of some 158,000 lives this year alone. This weekend, I invite you to join me a charity bootcamp to raise money to help raise awareness and bring an end to lung cancer.

As a sports fan I was touched when I saw the story of how former NFL player Chris Draft told about his wife’s lung cancer. When Keasha was first diagnosed she was a healthy 37 year old dancer for the Charlotte Hornets Honeybees. Within a year of battling the disease she died at the young age of only 38. Much to the surprise of many people, Keasha was not a smoker, yet she lost her life to lung cancer.

According to the American Lung Association, there will be 212,000 people diagnosed with lung cancer this year in America. It’s also considered the most common form of cancer worldwide. While up to 90 percent of the cases are thought to be related to smoking, there are additional causes, such radon exposure, occupational exposure to a carcinogen, such as asbestos, as well as outdoor air pollution.

The grim reality for those who are diagnosed with lung cancer is that around half of them will die within the first year, and the five year survival rate is around 18 percent. This makes it that much more important to not only raise awareness about this disease, but to assist with fundraising efforts to help find a cure.

Please join me for a charity bootcamp, with all proceeds benefiting team “Mark’s Madness,” and going to the American Lung Association. Together we can raise money to help fight lung cancer. Here are the details:

What:             Charity Bootcamp for the American Lung Association

Where:           Boomer Fitness 516 SE Chkalov Dr in Vancouver, WA

When:            Saturday, April 18, 2015 from 10 am to 11 am

Come put your lungs to work in a bootcamp so you can help someone else struggling to take their next breath. Use your strength and healthy lungs to help raise money for this great cause!

Who would you be if you stopped holding yourself back?

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It’s probably not a question you ask yourself often, but you know there are things you dream of that you would like to do. Perhaps it was finishing that degree, taking on a whole new career direction, or dropping 100 pounds. Whatever it may be, do you know what it is that is holding you back? I do, and for most of us, it’s you!

Now before you hit the little “x” up in the corner and close this article just hear me out. Maybe what I have to say will leave you feeling like it was a waste of time, but just maybe it will make some sense to you and get you to take some action.

About five years ago I took a 10-day vacation just to relax and renew. This was a great vacation that allowed me to be alone and spend time reflecting on what it was that I loved in life, who I was at my best, and what it was that I really wanted to contribute to others. During that vacation I spent quality time with my family, working out, and just sitting alone in the middle of nowhere, giving me plenty of time for soul searching.

It was during that time that I would journal, where I wrote down what it was I wanted. I shared on those pages that I wanted to create a fitness DVD program that would help others, I wanted to start my own gym, and I wanted to inspire other trainers so they could help even more people.

Over the course of the last five years, since taking that vacation, there were several revelations that I’ve experienced. The loss of both of my grandparents helped me to see their lives as examples of people being at their best. It was that which inspired me to start Boomer Fitness.

When I announced that I was going to start Boomer Fitness there were people, even those in senior positions, who laughed and said that I didn’t have what it took to be club manager. Now I can proudly say I own one!

Every day in my line of work I get the gift of being able to meet new people who want to get stronger, leaner, and more fit. It’s truly a blessing to see these people use these new health benefits to be better family members, and better leaders in their field.

On that vacation I put on paper what I wanted to do and I thought a lot about it. I stopped holding myself back and went full speed ahead to achieve those goals. So now I ask you, what would you do in the next five years if you knew you couldn’t fail? Who would you be at your best and how would you make your life and the life of those around you better? When will you stop holding yourself back? There’s no time better than the present to get started and make it happen!

Facebook FAQ Part III – Continuing with Mobility Work

Picking up where we left off from the last two blog posts, we will look more at mobility workouts. Many people are unclear about what mobility work is and why it’s important. Whether you are a personal training client of mine in the Vancouver, Washington area, or you follow me on Facebook, there are benefits to mobility workouts that everyone needs. It is especially important for seniors and baby boomers to make mobility work part of their weekly routine.

Mobility, by definition, is the ability to move. As they age, many people complain to me that it seems more difficult for them to move. They don’t have the mobility they once had. Well, that’s because they are no longer doing the things they once did. As many people age they become more sedentary. When that happens, they will begin to lose their mobility. Doing mobility work each week is not only going to keep you more mobile, but it’s going to make it easier. The best way to have mobility that is free and easy is to do the work to help your body get there and stay there. It doesn’t matter how old you are, either, because mobility is something you can work on and achieve at any age.

When it comes to mobility work, follow this workout plan:

Monday – Mobility/Workout 1

Tuesday – Mobility/Cardio

Wednesday – Mobility/Workout 2

Thursday – Mobility/Cardio of choice

Friday – Mobility/Workout 3/Cardio of choice

Saturday – Cardio of choice

Again, when we are discussing cardio as we have in prior posts, it is important for you to do activities that will get your heart going. This can include walking, jogging, biking, hiking, row machines, or any other activities that will get your heart rate up more. Here are some specific mobility work examples:

1)    Piriformis stretch

2)    Glute stretch

3)    Spiderman stretch

4)    RDL

5)    DB Row

6)    Step-up

7)    Push-ups

8)    Lateral lunge

9)    Leg Raise

10) Bird dog

11)Side plank

You will want to do all of your mobility work in 2-4 sets, with 8-10 reps, or if you are doing  static hold go for 20-40 seconds. Be sure to add in the day one mobility work, as well as the day two mobility work. For the resistance training, you will want to do:

1 round week one 15-20 reps

2 rounds week two and three 15-20 reps

3 rounds week four and five 15-20 reps

During week 6-8 do three rounds, bringing the rep range down to 10-15 reps. Also, focus on bringing up the intensity. You can do that by increasing the weight you are using, but always keep form in mind, as it is priority. If you can’t control the weight or maintain form, then do not increase the weight.

Following this three part series will help keep your mobility in a range that will have you feeling great and doing things with ease. It’s never too late to get started with mobility work, so make it part of your workout plan today!

IF YOU MISSED PART 2 CLICK HERE TO READ MORE

TO GET YOUR COMPLETE BOOMER FITNESS PROGRAM CLICK HERE

Facebook FAQ Part II – The Specifics of an Outline

In the prior post, I discussed how you can go about getting started down the path of health and wellness. I laid out what it is that you need to start with so your exercise routine will be on the right track right from the beginning. In this one, part two, I’m going to take things a little bit further and go into the specifics of an outline for you all.

Every baby boomer or senior citizen I work with comes to understand the benefits of living a healthy lifestyle and what exercise can do for you. Working out regularly can do for your body what nothing else can. There is no doctor or magic pill that is going to help you get stronger and healthier. Eating healthy and exercising regularly is the only way that you will achieve this. That goes for the clients that I work with here in personal training in the Vancouver, Washington area, as well as the many people I assist online and on Facebook.

Print this outline of a workout and hang it somewhere you will see it each day, so it serves as a reminder of what you need to be doing to be healthy. First you need to start with your weekly workout schedule, which looks like this:

Monday – Mobility/Workout 1

Tuesday – Mobility/Cardio

Wednesday – Mobility/Workout 2

Thursday – Mobility/Cardio of choice

Friday – Mobility/Workout 3/Cardio of choice

Saturday – Cardio of choice

Again, it is important to remember that cardio exercises are those that are going to get your heart beating faster. The government recommends that adults get at least 150 minutes of such moderate physical activity each week, or 75 minutes of vigorous activity. Moderate physical activity includes biking, walking, the elliptical or row machine, or step machine. A vigorous activity would be running.

Here’s what your workout 2 will include:

Mobility

1)    hamstring stretch

2)    IT band foam roller

3)    Low back stretch

4)    Split squat

5)    Shoulder press

6)    Pull down

7)    Rope to neck

8)    Kettle bell dead lift

9)    Y, I, T,

10)Anti-rotational

11)Plank

Do all of your mobility work in 2-4 sets, with 8-10 reps per set, or if you are doing a static hold aim for 20-40 seconds. Be sure to add in the day one mobility work as well. For the resistance training, do:

1 round week one 15-20 reps

2 rounds week two and three 15-20 reps

3 rounds week four and five 15-20 reps

During weeks 6-8 do three rounds, bringing the rep range down to 10-15 reps. You will also want to bring up the intensity. You can bring up the intensity by increasing the weight you are using, but always keep your form in mind, as it is important to have the right form. If you find that you can’t maintain the form then don’t increase the weight.

Once you get started with this workout outline, you will be surprised at just how great you being to feel. Stick with it and over time you will become healthier, stronger, and feel great. If you are in the Vancouver, Washington area and need a personal trainer contact me. If you are not in the area, be sure to follow me on Facebook for fitness tips and information that every baby boomer can benefit from!

If you missed part one CLICK HERE

To get your specific workout line GET IT HERE NOW

Facebook FAQ Part I – What does this really mean?

If you are not yet following me on Facebook, you should be. In addition to the personal training that I provide to those in the Vancouver, Washington area, I also answer questions from people on Facebook. Since I specialize in working with seniors and baby boomers, many of those questions come from them. You may be able to relate to the question what it all really means, anyway.

 

 

Recently I posted a question on my Facebook page and I got a question in return. A baby boomer wanted to know what it all means and how to best go about reaching one’s fitness goals. Let’s start with asking the question about how much extra fat you are carrying. Most people want to melt their extra fat away with exercise, so the amount of fat they have is a big issue.  Most of the time when I give an answer about how to get extra fat off of one’s body I get a blank stare in return. It may even be followed with a response such as “I knew I was missing something. Grr.”

Being that I’m a nice guy, I’m going to give you the answer. This way you can become the healthiest boomer that you can be. What you need to do, for starters, is create a workout schedule. No moans and groans here, this is the only way you are going to get that extra fat off that you asked about. Here’s what your workout schedule should look like:

Monday – Mobility/Workout 1

Tuesday – Mobility/Cardio

Wednesday – Mobility/Workout 2

Thursday – Mobility/Cardio of choice

Friday – Mobility/Workout 3/Cardio of choice

Saturday – Cardio of choice

When it comes to cardio, you need to do something that is going to get your heart rate up, such as walking, biking, using the elliptical or stepper, or a row machine. When it comes to mobility exercises, you want to do 10 minutes each day. Yes, do them every single day! You will also want to do strength training 3-4 days per week. Your cardiovascular workouts should be 20-40 minutes per day and you will be doing them 6 days per week.

When I post things like this on Facebook, I do get people who respond to say that they don’t know what I mean by these exercises terms. As a result, I created three exercise videos that all boomers can get started with. Here is an example of what your boomer exercise program will look like:

Day 1

Mobility – 1) Cat Dog 2) Wave Stretch 3) Hip Flexor Stretch

Weight Training – Squats, DB bench press, single arm cable row, single leg RDL, barbell curl, lying tricep extension, super man, V-up.

Aim to do all the mobility work in 2-4 sets, with 8-10 reps per set, or if is a static hold go for 20-40 seconds. For resistance training, do:

1 round week one 15 reps-20 reps

2 rounds week two and three 15-20 reps

3 rounds week four and five 15-20 reps

For week 6-8, you will want to do three rounds to bring the rep range down to 10-15 reps. Also, focus on bringing up the intensity. You can do this by increasing the weights that you use, but always consider your form first and foremost. A good rule of thumb is that you if you can’t control the weight or maintain form, then do not increase the weight.

If you haven’t worked with a personal trainer it is a good idea to team up with one. That way a workout routine would be developed especially for you. If you are in the Vancouver, Washington area I would be happy to help. If you are not, follow me on Facebook and I can answer your questions there! Check out the next blog post, where I will go more into depth about what your plan should include.

Get your complete Boomer Fitness Program Here…BOOMERFITNESS

Facebook Frequently Asked Question: Strengthening Arms and Legs

 

 

 

 

 

Although I’m a personal trainer in the Vancouver, Washington area, I do also frequently get asked questions. They come to me from all over the country, as well as some from close to home. One of the questions I recently got from Karen M. is one that I often get from people.

Karen, like so many others, contacted me through Facebook in order to ask about how she can go about strengthening her arms and legs. She is retired now and looking for a way to build up strength. While she’s looking for a few good pointers, they can also be helpful to others who are seniors, retired, or who are baby boomers looking for a way to build up strength.

First of all, let’s look at a few of the reasons why it is important to build up the strength in your arms and legs. It doesn’t matter how young or old someone is, it is important to have strong arm and leg muscles. When you build the muscles in your arms and legs you will be able to perform activities more easily, such as biking, walking, taking the stairs, or whatever it may happen to be. Being fit and strong is also going to help you avoid injury, give you more speed, and as a senior it is going to continue to ensure you will have more independence.

Having muscle strength in your arms and legs is going to help you maintain your range of motion as you age. Once you retire, if you end up sitting around not doing anything your muscles are going to atrophy, or weaken. It is crucial that if you want to live good healthy retirement years that you build muscles in your arms and legs and you maintain them as you continue to age.

So what can you do to build that muscle and maintain it? First, I suggest working with a personal trainer, such as myself, so that I can put you on a program that is tailored to you and your lifestyle. Beyond that step, I would suggest you combine total body conditioning with strengthening your core muscles. Add in the arm and leg exercises to your already existing workout. A few things you can do include:

  • Take a barbell and do some walking curls with it. Start with a comfortable weight, but increase it over time. You will want to do 6 sets of this, with 8-10 reps per set.
  • You are familiar with sit-ups, but try the “chopper” sit-ups. To do this you will get in the sit-up form, come up as you normally would, but you will take your right hand and reach it over to touch the floor on your left side. Do the same with the other side. For this, do 6 sets that have 10-15 reps per set.
  • Start a routine of doing push-ups in order to help build your arms. Be sure to check out my post that explains how to start a push-up routine and build your arm strength.

These are a good way to get you started on building the strength in your arms and legs. As you age it is essential to maintain your strength. Working out each week is the only way to help you get there. If you are in the Vancouver, Washington area and would like to work with a personal trainer who can set you up on a plan just for you, be sure to contact me.

For more ways to strengthen your arms and legs CLICK HERE