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 Frequently Asked Question: How to Get Motivated

Whether I am taking questions from my followers on Facebook, or meeting up with my personal training clients in the Vancouver, Washington area, many have similar concerns. One recent question that I received from a Lisa H. on Facebook involved getting back into shape after not exercising for so long. Perhaps you can relate!

Lisa explained that she hasn’t worked out in years, and although she used to be in great shape, she has gained a significant amount of weight over the years. Like many people, she plans to start a new routine each Monday, only to not see it through. So she wants to know how to get out of the cycle so that she can make her way back to a healthy lifestyle. Great question!

This is one of the top challenges that I run into with baby boomers who I work with in personal training. They want to exercise and be healthy, but they lack the motivation to get them going in the right direction. The key to this, I believe, is in having a strong reason for why you are going to exercise. You need to feel and believe it, so that the motivation from it not only gets you started, but carries you on. Most people tend to beat themselves up when they have not been active in a while. They may feel guilty, frustrated, overwhelmed, and even feel they are on a path to self-destruction.

The first step in stopping this cycle is to re-invent yourself and remember your dreams. In a past blog post I wrote about reclaiming your identity. What I mean by that is: Who would you be if you were to achieve your goals? Who are you really? Start there! Once you have identified who you really are, it is time to make some goals, both short- and long-term. Examples of short-term goals may be to do weight training three times per week, and go for a 30-minute walk six times per week. A medium-term goal would be to do a 5K, fit into your clothing again, or take a 5-mile hike. Long-term goals are the ones that include losing 50 pounds, wearing a special dress to your daughter’s wedding, completing a marathon, taking an adventurous long hike, or doing a local bike race.

It’s important that you also celebrate your successes on a daily, weekly and monthly basis. Just be sure to make them healthy celebrations, rather than junk food rewards. Take a moment each day to write down how your identity is improving and you are moving closer to being your true self. By doing this you will start to reinforce the best characteristics of who you are.

Now, on to the part of overcoming the exercise drought if it has been a while. The first thing to do is get some accountability by hiring a personal trainer. When you do that, you will be more likely to stick with it because you are paying for that service. Here are some additional tips for gaining momentum to get started:

  • Define what success in your exercise plan is going to include.
  • What dreams did you give up on and really want back in your life? What are those things that get you excited and motivate you to be your best each day?
  • How do you feel about your starting point? Do you have health concerns, for example?
  • How do you rate your confidence level in reaching your goals? What can you do to improve that confidence level?
  • What can you do to improve your desire to exercise?
  • What are some of the comments that people have made about your health, and how do you view your health?
  • If you could change one thing about your views, what would it be? How would your life be different if you were to do this?

By taking the time to answer those questions, you will have a good starting place. This should put you in a good position to get motivated and start exercising. You only have your health once and the most important thing you can do for yourself is to take care of.

Here is a plan that will keep you motivated CLICK HERE

Think it’s ever too late to get fit? Think again!

What age is too old to start getting in shape? Would you think that someone who is a grandpa is far beyond his prime years for doing so? What if I told you that you were wrong? Completely wrong! Well that’s exactly what I’m saying. It is never too late to get fit. Baby boomers are doing it, senior citizens are doing it, and so are grandparents!

A great example of it never being too late to get in shape and reach fitness goals is Robert Durbin. He’s a 64 year old grandfather who lives in Louisville, Ky. Just seven years ago this grandfather was overweight, had health problems, and needed a cane or walker to get around. But he decided to take control of the situation and become fit. While it may seem it was a feat against all odds, the results are impressive!

Durbin spends about four hours every day working out. He’s retired, so he can put in that kind of time at the gym. It’s a bonus – it gives him something to do and is good for his health. He works out seven days a week. He also maintains a healthy diet. He follows a clean eating diet, which includes eating 5-6 small meals per day, and avoiding fried foods.

Following this diet and fitness plan he was able to lose 70 pounds! He also become healthy, fit, and rock hard. He has strength and fitness that many people in their 20s never see. So how did he do it? By making the commitment to get fit and take control over his health, first and foremost. To do that, he worked with a workout team, learning what types of exercises would benefit him. He also never gave up. For seven years he has plugged away, making his health and fitness a high priority. And it shows!

You can get fit, too. It doesn’t matter how old you are or what type of health/physical condition you are in. What’s important is believing you can do it and then making it happen. If you want to be the next Durbin here’s what you can do:

  1. Make the commitment to get fit and live a healthier lifestyle. You will be glad you did it and so will your family.
  2. Work with a personal trainer. As a personal trainer in Vancouver, Washington, I specialize in working with baby boomers, senior citizens, and grandparents.
  3. Never give up. Make it a priority to take care of your health, get fit, and put you at the top of your list.

Robert Durbin showed everyone that he could go from being an overweight grandparent with health problems to a ripped grandparent who is fit and healthy. He is a great example for his kids and grandkids of not only a healthy lifestyle but a healthy life attitude. You can do it, too! I’ve helped many people in the Vancouver area with their personal training goals, and I can help you as well. It’s never too late and you are never too old. If you are breathing, and I think you are, then you can achieve new fitness levels!

What Baby Boomer’s Should Focus on When it Comes to Fitness

As a personal trainer who works with a group of baby boomers in the Vancouver, Washington area I get asked a lot of questions. One of the most common questions I hear from people is that they are a baby boomer and they want to know what the most important thing is that they should be focusing on when it comes to having a fitness plan. It’s a question that I love to answer, because it let’s me know you are headed in the right direction!

First of all, let me say congratulations! If you are asking that question it means you are interested in improving your level of fitness. It is never too late to take control of your fitness, whether you are a baby boomer or not. There are so many benefits to being active in exercising and trying to be healthy. By being physically active you can help to prevent or delay the onset of disease, help to maintain your independence as you age, improve your strength and balance, and much more. In fact, research shows that those who are active reduce their chances of developing heart disease.

Now you that you know the benefits of a baby boomer getting fit, here are my personal recommendations for getting started:

  • See the doctor. You have probably heard this before, but it’s true and has to be said. Before you begin taking on an exercise or fitness program it is important to make an appointment with your doctor. You want to make sure you are physically well enough to take on getting fit at this time. Your doctor may want to do a few tests, including for bone density, as well as do a fitness assessment. This is an important step and should not be ignored.
  • Focus on mobility. Focusing on mobility is important in so many areas of your life as a baby boomer. You will want to have quality movements, including engaging in daily activities that involve pain free things you love to do. This will help you prevent injury strains, tears, and pulls.
  • Seek strength. Feel like you aren’t quite as strong as you used to be? You are right! It is estimated that people lose around 30 percent of their strength between 50 and 70 years old. This makes it that much more important that you engage in strength training. The loss of strength will impact your life in many ways, including in doing the things you enjoy and in being independent.
  • Build balance. As people age many of them experience balance issues. Many of them are related to problems such as vertigo, disturbances of the inner ear, and falls and injuries. Having balance issues can keep you from enjoying doing a lot of things, but it can also make life more dangerous, as you will be more prone to falls. You can help improve balance by getting off the machines, do more standing movements, and engage in something like Tai Chi.
  • Consider body composition. It is important to know what healthy is and what it looks like. It is equally important to have a healthy lifestyle, rather than just focusing on your diet. It’s about changing your mindset and personal identity to one that focuses on wellness and fitness.

So there are the top things that I think every baby boomer who is getting started with fitness should focus on. Once you do that, you will be well on your way to becoming fit. Whether you are in the Vancouver, Washington area, or beyond!

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.

 

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 ……

Hitting the Road: Part III – Staying Healthy On the Road

In the first part of this series I offered baby boomers advice on preparing for travel. In the second part of this travel series I offered advice on how to be healthy while on the road. In this third part of the series I want to offer advice to help you stay healthy during your vacation. Yes, you really can stay healthy while on vacation!

So let’s assume that you have reached your travel destination. Whether are staying at a hotel, a friend’s house, or you are on a cruise ship, there are easy ways to get in a workout and stay fit. Before arriving to your destination you should have done some research in order to find out where the local workout facilities and trails were. Now it’s time to put it into action.

What you want to do is make sure you maintain as much of your routine as possible. If you are used to working out once per day, make sure you continue that. Even if it means getting in 30 minutes or so of good cardio in the hotel swimming pool or on their treadmill, you need to stay working out. If you are staying at a place that does not have such facilities, find a local gym. Most will allow you to pay for a temporary guest pass so that you can get workouts in.

You are traveling, so you will want to also visit new places, and hopefully you can burn some calories through this route as well. Try to walk as much as possible, such as to go see local attractions. If you are staying with friends, or near friends, team up and get them to take an early morning, or after dinner, walk to burn some extra calories. Be sure to always do a proper warm-up, regardless of what type of workout you plan to do.

Eating is an important issue while on vacation, and not just for baby boomers. Here are some tips to keep in mind when it comes to baby boomer nutrition while on vacation:

Breakfast – Most hotels offer a continental breakfast. But most of the time they are not stocked with nutritious food. Avoid things like pancakes, waffles, sugary cereals, and donuts. Walk past all the white flour items sitting on that table! If you feel you must eat from the continental restaurant, opt for the yogurt, eggs, fresh fruit, juice, and some whole wheat toast.

Meals – For lunch and dinner, stick with soups and salads (dressing on the side), split a meal with someone, and keep alcohol to a minimum. Ask for baked over fried, and avoid dishes that contain cream. Skip the dessert, or if you feel you really want it, split it with others.

Snacks – Stop at the store and stock up on things like water, string cheese, crackers, veggies, and almonds. Have healthy snacks on hand all the time, so there are no excuses.

There are also plenty of neat apps that will help you keep track of calories and your physical activity. Check out My Food Diary, Calorie King, or others that will help you keep things in perspective and not go overboard.

I work with baby boomers who tell me they gain weight on their vacations. It really doesn’t need to be like that! Put in some effort in planning and making a commitment to stick to your goals, and you will come back feeling great, rather than guilty!

 Do You Want The Body You Deserve While On the Road??  Learn More……

 

 

 

 

 

 

 

 

 

How to Keep Rocking Your New Year’s Resolution

So you are a few weeks into your New Year’s Resolution. If you are like millions of other people, especially baby boomers, your resolutions include some important goals about fitness, weight loss, and healthy living. Nothing wrong with that, but how are you doing with them? Don’t tell me that you have given up already, like so many people do!

You know why so many people give up on those goals so quickly? Because they approach them in all the wrong ways. Rather than approaching fitness in a way that will create long term success, many people, right after the start of the New Year, will throw themselves into a routine. They work out hard, likely on a daily basis, and before you know it, they are burned out, tired, and maybe even a little bored. But one thing is for certain, many will have dropped out of the gym and moved beyond their fitness goals.

No matter where you are with your resolutions, whether you are still going along steadily or you have already forgotten about them, it’s not too late to take some steps to strengthen that resolve. Here are some things you can do to keep rocking those New Year’s resolutions you made:

Re-evaluate your goals. If you started out with them being too harsh, back it off and take it nice and slow. This will get you into a habit and create long term successful habits.

Write your goals down. That way you have to really think about them. Also, write down what you will do to make them happen.

Seek out a support system. Whether it is family members, friends, or an online fitness buddy, find someone you can discuss your goals with and can hold each other accountable.

Take the time to reward yourself for whatever little goals you may have achieved. If your goal is to lose 20 pounds, reward yourself each time you lose five of it. Choose non-food rewards, such as fitness equipment, new shoes, or songs for your iPod.

Start small, but get started. Rather than thinking about what you want to do, just get started, even if it is small changes that you incorporate.

Be sure to include resistance training along with your cardio workouts. If you just focus on cardio workouts, you are not going to get the total results that you are actually seeking.

Remember that it takes around 30 days in order to create a new habit. Give yourself 30 days of following a fitness routine and healthy eating pattern. Once you do that, your resolutions should be on autopilot. You will be feeling good and working out will be a regular part of your routine!

January Fitness Fail – The Truth About the Gung Ho Approach to Fitness

By far January has to be the busiest time of year at the health clubs across the nation. Everyone wants to start out the New Year with resolutions to get fit, lose weight, and live a healthy lifestyle. That’s great, it really is! But what happens is that people usually take what I like to call a “gung ho” approach to fitness, and that isn’t exactly the best route to take!

The gung ho approach is when you have someone who has not had exercise be a part of their life and then overnight they dedicate an hour each day to it. Sounds like it might be a great thing, but in actuality, it tends to backfire. As a personal trainer I’m the gym a lot and see this happen. People start out all gung ho, working out like crazy.

Heck, you can’t even get a treadmill at the gym half the time in January because it’s so busy! Usually there’s not a free weight in site during this month either. Everyone is working out frantically, pushing their limits and hitting the gym. Fast forward to about the third week of January, and it seems like everything in the gym is available! What happened to everyone?

What happens, year after year, is that most people start out with the best of intentions and then tend to falter as time goes on. They give up, they decide it was too hard, too time consuming, or too something else. There are as many reasons for why they quit within the first few weeks as there are people who sign up to begin the gym membership each January.

The gung ho approach is all about being overly excited in getting started in fitness. While I want you to be excited about working toward fitness, I don’t want you to go gung ho on your approach. It fails, and with it, so will your goals for fitness. Instead, you need to have a plan that will be long lasting. Change little things at a time, such as the way you eat, and start working out by easing your way into it. Not everyone is at the same fitness level, or has the same goals, so not everyone can start out doing the same thing.

The best way to assess this, and get off to the right start, is to work with a personal trainer. A personal trainer will evaluate your current level of fitness, determine reasonable goals, and develop a plan to help you get there.

When you take a more reasonable approach to fitness, you are more likely to still be in the gym come February. And once you reach those goals, you need to find new ways to challenge yourself in order to remain interested and motivated. That’s another area that a personal trainer can work with you. So forget going gung ho and throwing yourself into the gym full force. Instead, have a plan that will be effective and you will be successful at!