A Big Announcement!

I have a big announcement to make and I hope that you are all as excited about it as I am. Drum roll please… I’m doing a show!

That’s right, I have decided to participate in the upcoming Las Vegas Classic bodybuilding show. This is big news, right? Of course it is and it’s going to be great! The show takes place in Sin City, otherwise known as Las Vegas, on November 2, 2013. That means I have less than two more months to get busy preparing for this challenge. But I’m excited and ready to meet it head on.

You may be wondering why it is that I have decided to get involved in a body building show. After all, my career is that of a Vancouver, Washington-based trainer who specializes in working with baby boomers and senior citizens. Well, I have several reasons for wanting to get involved in this bodybuilding show, which include:

  • Inspiring my clients. That’s right! I want to be an inspiration to all my personal training clients. I think that one way to do that is to be in the Las Vegas Classic bodybuilding show. That’s because it will require me to work hard, achieve milestones, stay committed, and to achieve a goal that I have set. I am always harping to my clients about setting and achieving fitness goals. With this, I’m taking my own advice.
  • Gain understanding. Since I’m the personal trainer many people feel as though I don’t have a clue what they are going through on the other side of the table. Well this is going to give me an idea. A real good idea! With the training I will be doing for this bodybuilding event I will get a good taste of what it is that you all go through during training and setting goals. I believe the experience will help me in my personal training further down the road.
  • Personal reasons. I do have a few reasons that are personal and close to my heart. Some of you who personally know me may know these already. If you don’t that’s okay, this will leave you intrigued, and that’s a good thing! But just know that I do have some personal reasons as well.

An important thing for me to note here is that I have hired a coach to work with to train for this event. I heard many of you just say “why” in unison. There are a lot of reasons. Just like how you hire a personal trainer so you have someone to hold you accountable, identify and improve weak areas, focus a plan to reach the goal, etc., they are the same reasons that I am working with a coach for my training. Oh, and stay tuned because you will have the chance to win some prizes as we get closer to this big goal of mine! I look forward to sharing my experiences with you once I have been in the show.

 

James Gandolfini Dead at 51

 

 

 

 

 

 

This past week many people around the country gasped when they heard that talented actor James Gandolfini had died, at the young age of 51. This came as sad news as he, and the characters he brought to life, will be missed. While the autopsy is yet to be performed, the theory thus far is that he died of a massive heart attack, making this an ideal time to look at the issue – which is one plaguing our society.

Heart disease is a major issue, not just with the personal training clients I work with here in the Vancouver, Washington area, but around the nation. In fact, according to the Centers for Disease Control and Prevention, it is the leading cause of death in America for both men and women. In fact, they report that each year there are 600,000 people who die from cardiac arrest, about one out of every four deaths. But it doesn’t stop there. Roughly 715,000 people in the country have a heart attack each year, with 525,000 of those being first time heart attacks.

While we don’t know for sure what James Gandolfini’s diet and exercise habits were, we have an idea that they probably could have been better. His excessive weight and lifestyle habits may have contributed to the heart condition that led to his death. The good news about heart disease is that there are things you can do to lower your risks for it and even avoid it all together, which include:

 

  • Maintaining a healthy weight. Having excessive weight can lead to a variety of diseases and complications, of which heart disease is one.
  • Exercising regularly. One of the best ways to lower risks of heart disease is to keep your heart healthy by exercising most days of the week. A lack of regular exercise activity is so much more harmful than people realize.
  • Eating healthy. We all know this, but we don’t always live by it. Garbage in is going to result in problems. Load up on healthy foods. To lower heart disease risks eat lots of fruits, vegetables, whole grains, and protein sources that are low or devoid of saturated fats and cholesterol (primarily found in animal based foods).
  • Avoiding smoking. If you don’t smoke, good for you, don’t start. If you do smoke find a route to quitting that will work for you. Don’t give up on quitting this habit. Try, try, and try again until it finally works.
  • Cutting back on the alcohol. Excessive alcohol can increase heart disease risks, so keep alcohol consumption to a minimum.

I guide baby boomers, and others, in the Vancouver, Washington area toward a healthier heart all the time. With commitment to health, which is an investment in yourself, you can help reduce and eliminate the risks associated with heart disease. Whether I help you do it or you do it on your own, make the move now before it’s too late!

How long will it take me to get the body I want? I want this yesterday!

By the time people make contact with me, they have already decided that enough is enough.  They’re tired of looking in the mirror and seeing a frumpy person looking back at them.  They’re tired of feeling lethargic.  And they are sick of being in a state of unfit!

So it never surprises me when people ask me, “How long is it going to take me to get the body I want?  I want this yesterday!”

 

We live in a society of instant gratification.  If you want something, you can go and get it.  After all, that’s what the commercials and advertisers tell us daily, right?

Most of the time, that is the case.  The thing is though, when it comes to your goals concerning getting the body you want and getting the fitness you want, it takes time.  Ask yourself this key question, “Did you get to your current state of being a few – or a lot – of pounds overweight overnight?”

“Did you get yourself to your current state of being so unfit overnight?”

The answers will always be NO!

It takes time to put on weight.

It takes time to lose fitness.

It takes time to become unfit.

None of this stuff happens overnight.  And none of it can be fixed overnight.

And that is why you need to really accept this reality.  The reality is that all damage that takes time to create, will take time to reverse.

If you want to reverse a trend of weight gain and lose the weight, it will take time.

If you want to reverse a trend of unfitness and gain fitness, it will take time.

The moment you accept this reality is the moment you can set yourself on a path to reversing it and getting the results you want.

Understand it will take time, and then work with your personal trainer to achieve those goals you want.

If you go down the path of wanting the instant results, the instant gratification – the great results with little effort and in next to no time – you won’t get the results you want.

Accept that it takes time to do damage.  Accept that it takes time to reverse damaging trends.

And you will be well on your way to achieving the body and fitness goals you want!

Talk to your fitness trainer about what your goals are, and ask them for a realistic time frame.  You must be realistic when it comes to what you can achieve and the time it will take.  Don’t set yourself up for crazy expectations that are unrealistic.  You cannot lose 30lbs in one month.  You cannot get the fitness you want in just one week.

It will take you some time.  When you learn this and take it onboard, you will be in the right frame of mind to stick to the plan your fitness trainer sets for you – and achieve your goals in the time needed to achieve them.

So relax and understand this.  Be easy on yourself by being realistic with your goals.  As Pantene said, “It won’t happen overnight, but it will happen.”

 To speed up the time in getting the body you want CLICK HERE

How many calories should I be taking in for my body?

As a personal trainer, I’ve lost count of how many times this question has been put to me: how many calories should I be taking in for my body?

Now this is a really valid question if you are keen to lose or maintain weight, because what you eat, in conjunction to what exercise you do determines how many calories you need to consume each day.

In determining exactly how many calories you need to consume each day, you need to determine how many calories each day your body will actually use.  Think of it as income to expenditure.  Your food or calories are income and the spending of calories through exercise is the expenditure.  The first step in calculating the calories you must consume each day, is to determine your Basil Metabolic Rate or BMR.

Now, rather than go into great detail and outline the formulas for calculating your BMR, it’s easier for you to just enter your weight and height details into the BMR calculator .  I’m going to ask you to go and get your BMR now, so please google BMR calculator in another screen and get your BMR number.

Okay, you’ve got your BMR now?  That’s great!  Determining how many calories per day your body needs to consume is easy.

The amount of calories you must consume per day – referred to as Total Daily Energy Expenditure or TDEE – is determined by the amount of exercise you engage in each day.  TDEE tells us how many calories we need to maintain our weight.

Total Daily Energy Expenditure for somebody who does very little is calculated by your BMR x 1.2.  If you do very light activity 1-3 days per week, your Total Daily Energy Expenditure is your BMR x 1.375.  If you engage in moderate activity, exercise or sport 3-5 days per week, your TDEE is BMR x 1.55.  If you do high physical activity, sport or exercise 6-7 days per week, your TDEE is BMR x 1.725 and if you are involved in very heavy activity – a physical job, or you do a lot of sport or exercise twice a day, everyday, your total calorie intake per day is calculated by BMR x 1.9.

Now that you know how to calculate your daily calorie needs for maintaining weight, how do you calculate daily calories needed to lose weight?

You need to subtract from your Total Daily Energy Expenditure figure to lose weight.  To determine how much to subtract, you need to know how calories relate to weight.  And that’s why I need to mention the following:

1 lb (0.45kg) equates to 3500 calories

1.5 lb (0.68kg) equates to 5250 calories

2 lbs (0.91kg) equates to 7000 calories

Say for example, your BMR is 1800 calories and you do moderate exercise.  Your TDEE is:

1800 x 1.55

So your TDEE is 2700 calories per day to maintain your current weight.  Multiply 2700 x 7 and your weekly calorie intake to maintain your weight is 18,900 calories.

So, if you want to lose 2lbs per week, here’s how you calculate the calories you need to consume per day:

18,900 – 7000 = 11,900/week

11,900/7 days = 1700 calories/day

You need to consume 1700 calories per day to lose 2lbs per week.

It’s important to never exceed weight loss of 2lbs per week, because to lose more than this will burn muscle, overtraining, or burnout which is unhealthy.  You need muscle to help you burn fat, so keep your weight loss to a healthy level.

So now you know how to determine the calories you need every day.

 

Water Exercises for Boomer Fitness

Q. Boomer Fitness – I’m hoping you can help me out with something. I work out at a gym that has an indoor pool. I noticed that the schedule they have offers some senior water aerobic classes. I stopped in and watched for a few minutes and although it looks like a fun time in the water, I wonder if people are actually getting a good workout. What do you think?

A. What a great question, thank you for asking it! This is a question that I have had from many senior citizens over the years. Baby boomers see the water aerobic classes going on and want to suit up and take a dive. Yet there is a little hesitation in doing so. Maybe it’s because they don’t see people that are in the classes sweating.

Even if you can’t see people sweating in the water aerobics classes there is a good chance they are doing some good for their body. One of the main reasons that senior citizens opt for water aerobic classes is that it is easy on the joints. If you ever suffer from joint pain you know that it can make keeping up with your workouts challenging. Yet most people who do water aerobics find that there isn’t any pain.

While I may not rank water aerobics as the best possible way for a senior to get in a workout, I do think that it’s an acceptable option. This is because it gets you working out. I’m much more concerned with people working out regularly, rather than what it is that they are doing to get that work out.

You mentioned that you thought the water aerobics class looked like fun. Well I can tell you from working with many baby boomers that when something is fun you are more likely to continue doing it. Fun workouts make time go by faster and you will forget that you are actually doing some hard work.

My suggestion would be to give it a try. Unless you suffer from the ongoing joint pain I would not suggest that you make it your sole form of exercise, because it’s good to change it up some. But doing it once or twice a week, especially if you find it to be fun, is a great thing. You will burn some calories, have some fun, and go easy on the joints. If you feel you need a little something more, take a few laps in the pool before or after the water aerobics class. So, suit up, jump in, and have fun!

FOR MORE EXERCISES THAT ARE BOOMER FRIENDLY CLICK HERE

10 Tips for Baby Boomers When Training for a Hike

http://www.youtube.com/watch?v=YPpZ8YbeZgo

Hiking can be a great pastime. Not only is it fun, but it gets you out in nature. It can be a great experience for your mind, as well as for your muscles. But if you are not used to hiking and decide you want to take one of any substance, you will need to train for it, baby boomer or not. You wouldn’t start out running a 5K without training, and the same goes for any lengthy or strenuous hikes.

Here are 10 tips to keep in mind when it comes to baby boomers training to take a hike. Whether you are hiking up the Appalachian Trail or the Grand Canyon, you will enjoy it a lot more if you train for it ahead of time.

  1. Make a plan. Just like anything else you want to successfully achieve, start by setting goals.
  2. Start small. Take small walks around your community, just to get started.
  3. Increase length. Once you are comfortable taking those walks, gradually increase the distance of each of them.
  4. Add weights. Usually when you hike you have a backpack or something with you, so add a little weight to your walk.
  5. Increase weights. Once you are comfortable, increase the weight a little bit, so you will be used to carrying a backpack.
  6. Get vertical. Most hikes are not done on a straight, flat surface. You will want to get vertical, or at least go somewhere where you will get a varied terrain.
  7. Strengthen legs. The legs are what will take you through the hike. Focus on strengthening them by doing lunges.
  8. Increase cardio. Building up your lungs to withstand the cardio of a lengthy hike is crucial. Work on getting cardio exercise, so you are prepared once you are outdoors.
  9. Improve balance. Because the terrain can vary on a hike, it is important to have good balance. Do some exercises that will improve balance, such as Tai Chi or practicing one-legged stances.
  10. Focus on stretching. With any exercise, it is important to be sure to stretch properly, before and after the activity.

Along with preparing your body for the hike, you will also want to make sure you have the right gear. Comfortable hiking shoes, a wide brimmed hat, and a belt pack that holds water is ideal. The more preparation you do now to train for your hike, the more likely you will enjoy it, and come home feeling refreshed, rather than wishing you hadn’t gone. Hiking is one of nature’s greatest treats. Start training, and then get outdoors and take a hike!

http://www.youtube.com/watch?v=Gyq2_Pg7O9A

TO LEARN HOW TO HIKE BETTER CLICK HERE…..

Taking on the Enemy – The Silent Killer

When you read about the silent killer, you may not even be aware of what I’m referring to. Many people are not, which is why it is considered a silent killer. It is one that can easily creep up on people, and when it does, well, it completely ruins their life. In order to take on this silent killer, it is important to know what your blood pressure numbers are, because the name of it is hypertension.

Hypertension is the medical term for high blood pressure, which is how hard or forceful your blood is pumping through your body. According to the Centers for Disease Control and Prevention, there are nearly 26,000 people who die each year from hypertension. In order to take on this enemy, it is important to first know what your blood pressure numbers are. You can get these from your doctor, or you can even take your blood pressure at one of those free self-use machines set up in stores and pharmacies.

When you get your blood pressure reading, it will be in two numbers, such as 120/80. You can have one or both of these numbers be too high, contributing to the hypertension. Here’s what the numbers mean:

120/80 or lower – this is normal

Above 120/80, but below 140/90 – this is pre-hypertension

140/90 or above – this is hypertension, or high blood pressure

The factors that contribute to your blood pressure include obesity, being African American, stress, drinking too much alcohol, consuming too much salt, diabetes, smoking, and a genetic predisposition. If you have high blood pressure there is hope. You have the ability, most of the time, to combat it through lifestyle changes.

Here’s what you need to do in order to address the hypertension and see improvement in your numbers:

Improve your diet by reducing fat, eating more fruits and veggies, eating more fiber, and opting for lean sources of protein. You will want to reduce the amount of saturated fat and cholesterol in your diet. Also, watch the amount of salt that you consume, keeping it under 1,500 mg per day. Be especially careful when eating out or consuming pre-packaged foods, as they are both typically high in sodium.

Engage in at least 30 minutes of cardio exercise per day, such as walking, dancing, or biking.

Find ways to manage stress, such as doing yoga, Tai Chi, or journaling.

Lose weight, as even a couple of pounds can make a difference in blood pressure.

Watch the amount of alcohol that you consume. Not only is it bad for hypertension, but it also contributes a lot of unnecessary calories.

Coming up next, I will go over how you can use exercise to take on this silent killer. When it comes to blood pressure, baby boomer or not, you can fight back, and win!

WANT TO LOOK AND FEEL LIKE YOUR 30’S??!! LEARN HOW ……

Going After the Enemy – Taking on Diabetes!

So you have been told you have Type II diabetes, now what? Well, like other health issues, the more you know, the more you are able to take on that enemy and succeed in beating it! Diabetes is an issue that is plaguing more than just the baby boomers of the country. It’s becoming a widespread problem, one that we need to get a handle on. In fact, the Center for Disease Control and Prevention reports that nearly 26 million Americans now have diabetes. And what’s scary is that 7 million of them don’t even know it!

When it comes to the baby boomer generation, nearly 11 million people have diabetes, or nearly 27 percent of the population. The problem with diabetes is that it robs you of your quality of life. It is a major factor in heart disease and stroke, can lead to kidney failure, amputations, and even blindness. It’s the seventh leading cause of death in the country as well.

Type I diabetes used to be called juvenile-onset diabetes and accounts for about 5 percent of all cases. It’s a type of diabetes that typically affects children, leaving them in continuous need of insulin delivery, by injection, in order for their glucose levels to be regulated.

Type II diabetes used to be called adult-onset diabetes. Today these names have been changed some because as our lifestyles have become more unhealthy, even children are getting the type of diabetes that used to be typical of adult onset. With this type, the pancreas loses the ability to produce insulin.

Type II diabetics make up 95 percent of all the diabetes cases in the country. And the problem is that 85 percent of those who have it are over weight or obese, issues that are closely related to the problem to begin with. Doctors may want to prescribe drugs in order to help with Type II diabetes, but the truth of the matter is that this is something you can take on and win all on your own!

The real drug that you need is a combination of diet and exercise, whether or not you are taking a prescription medication. Exercise, which acts as an anti aging drug, helps to control blood glucose, as well as improve insulin sensitivity acutely and chronically by building muscle and decreasing body fat. It also helps to reduce the risk of diabetes other sneaky friends – high cholesterol and high blood pressure.

Exercising also gives you a better outlook on life. Your hormones will be doing better, you will feel better, and your demeanor will be more pleasant as well. If you stick with an exercise and diet plan, your doctor may need to re-adjust your insulin dosages in order to prevent hypoglycemia, a condition when your blood sugar level drops too low. Hypoglycemia symptoms include dizziness, light headedness, and confusion. It’s a serous condition that can lead to a coma.

If you have diabetes, be sure to speak with your doctor about implementing lifestyle changes to help combat it. Your body will thank you for it, and you will feel great as a result!

READ PART 2 HERE

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Video Ask Brian; Greek or Plain Yogurt?

Being a personal trainer who specializes in baby boomers and the creator of the popular comprehensive home video system that leads them to fitness success, I get a lot of questions sent my way. Whether they come through email, in person, or as comments on my blog, I try to take the time to answer every one of them. In this video blog segment, I am going to answer some of the most recent questions I have gotten, because I figure there are more of you out there that would also like to know the answers.

Lisa – Troy, Michigan

What is the best way to reach my fitness goals without giving up after a week or so?

This is a common complaint for those trying to lose weight or reach fitness goals. They start out on a Monday, and it seems like they are ready to start out again the next Monday, and maybe even the Monday thereafter. Somewhere along the way, they give up and stop trying to reach their goals. The best way to reach your goals is to set them first. Write the goals down and review them regularly. Then, every day do something toward helping you reach your goals. Remind yourself of why you want to reach them. If you do slack or do something that wasn’t good for reaching your goals, quickly get back on track.

Bart – Las Vegas, Nevada

Help! I love to snack. I know it’s not good for me, but I still like it. What can I do so that I don’t blow my diet?

Who doesn’t like to snack? Most of us love to have a snack or two throughout the day. There’s nothing wrong with having a snack. The problem is what your snack consists of. If you are making healthy snacking choices, then you have nothing to worry about. But if you consistently make unhealthy snacking choices, you will end up sabotaging your efforts and maybe even end up gaining weight. Start out by limiting the number of snacks you have per day. It’s important to stock your home with healthy snack options so that you can reach for those every time. Try such things as apple slices with natural peanut butter, a rice cake topped with natural peanut butter, a green smoothie, a handful of nuts, or hummus with a handful of pita chips. These are tasty snacks that won’t end up making you feel guilty later.

Alaina – Hollywood, Florida

Being a senior citizen, I see all my friends want to take a seat and not exercise. I want to keep moving. They tell me I am doing too much at my age. Help, what should I believe?

First of all, congratulations for being active! No matter what age you are, it’s always a good thing to remain active. You should exercise regularly, whether you are a senior citizen or teenager. As a senior citizen, it’s ideal that you get a minimum of 30 minutes of cardio on most days of the week, plus you should add in a couple of days of weight bearing exercise to help keep your muscles in shape.

Delores – Lima, Ohio

I am finding that the older I get, the more off-balance I feel. It makes me shy away from exercise, although I know that’s not a healthy thing for me. Can you tell me how I can improve my balance so that I feel more confident engaging in exercise activities?

You are not alone. Balance issues are a common complaint with many of the baby boomers that I provide personal training services to. It’s believed that 9-10 percent of senior citizens suffer from some sort of balance issue. The good news is that whether there is a problem now or not, you can work on improving your balance. Try taking a weekly Tai Chi class, which is a mild form of martial art. It’s an ancient activity that is great for improving balance. Other good options for improving balance include yoga, one-legged standing positions, and Pilates.

Fred – Madison, Wisconsin

I am about to begin an exercise program. However, I suffer from arthritis, and I’m afraid the joint pain may prevent me from sticking with the routine. Do you have any tips for helping to protect my joints when it comes to working out?

As a personal trainer who works with senior citizens and baby boomers, I can tell you that this is a common concern that people have. The problem is that most people think that they should not exercise because the pain is present, when ideally it is the other way around. Those with joint pain or arthritis will actually benefit from maintaining an exercise program. To help protect your body, avoid over-working your muscles, apply heat for about 20 minutes before exercising, always spend 10 minutes warming up, and use slow, yet steady movements. If you have extreme pain, you should stop immediately.

Larry – Lancaster, California

I hear a lot of talk about the importance of knowing your heart rate when working out and in reaching your target heart rate. But I’m not sure what it is or how to figure it out. Can you help?

Yes! Knowing your target heart rate, and then staying with it, can help you get the most out of your workout. You can use this calculator provided by the American Cancer Society to find out your rate, as well as how to take it during and after you are finished working out.

Carol – Austin, Texas

Is there a way I can get fit without leaving my home?

 Yes! Check out my comprehensive  Boomer Fitness DVD program. It will do just that!

 

An Exercise Plan to Improve Your Cholesterol Numbers

In the last post we looked at what the cholesterol numbers and ranges mean. You also learned that you can go after the enemy, cholesterol in this case, through a variety of ways, including exercise. Sure, some people may just opt for a prescription drug, a statin, in order to lower their cholesterol. But honestly, that does nothing to address the problem, it’s merely putting a bandage over it. The best thing to do is address it head on, and being a personal trainer, exercise is an area that I’m urging you to focus on!

First, it is important to realize how exercise is going to help you improve your cholesterol numbers. It’s a two-fold process really, because:

Exercise will help you lose weight and improve overall health, leading to a reduction in your LDL, or lousy, cholesterol levels.

Exercise will raise HDL, or healthy, cholesterol levels. This will help to protect your heart and keep your body healthy.

So now you know the virtues of exercising and what it will do to improve your cholesterol numbers. Here are my professional recommendations for getting started with an exercise program:

Your goal should be to do cardio exercises (those that get your heart pumping) 3-7 days per week, with a goal to burn 1,500-2,000 throughout the course of the week.

Your intensity level should be between 40-70 percent of your VO2. Your VO2 is the oxygen consumption, or your cardio-respiratory fitness level. There are online calculators that will help you determine this rate.

Start out by doing two short sessions that are 20 minutes each, then progress to two sessions that are 40-60 minutes each. You can start with low impact exercises, such as walking, bicycling, or general gardening.

Be sure to include some strength training into your schedule. You should be doing this 2-4 times per week, working every major part of the body. Do 10-15 reps for 1-3 sets.

Start out with the machines targeting flexibility. Do it just enough to feel the stretch and hold it for 10-30 seconds. This is a good way to involve static active stretching into your routine.

So are you ready to be the kind of senior citizen that forgoes the statins and uses exercise and other lifestyle changes to lower your cholesterol level? Great! Start out by doing these exercises above, and before you know it, you will see some improvement. Not only will your numbers be better, but you will surely see other positive results as well!

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