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

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.

 

Tips for Avoiding Holiday Weight Gain

Q. Help me, Brian! Every year during the holidays I end up gaining a few pounds. I’ve done so well this year with my eating and working out. I’m so scared that I’m going to put on the pounds and all my hard work will be out the window.

 

 

A. I know exactly how you feel! But don’t despair, there is hope. Many of my baby boomer clients come to me every time the calendar hits November. It does not mean that you have to be one of the ones that gain weight. Instead, put the breaks on that idea right now while it’s on your mind.

The average person tends to gain up to five pounds throughout the holidays of Thanksgiving through New Year’s Eve. And it makes sense why this happens. Everywhere you turn there are foods that you typically don’t eat throughout the year. Just thinking about all the goodies that are set out during the holidays is enough to add a few pounds to the scale!

So here are some things you can do during these holidays in order to avoid gaining those extra pounds:

  • Be picky. If you are determined to nosh when you head to parties try to do it with a healthy outlook. Choose those foods that have less calories, such as baked foods, rather than fried ones. Skip the breads that are set out, as well as piling on the gravies. All these foods can be loaded with calories that you may not be aware of.
  • Go full. When you know you will be attending a party or gathering, eat something healthy before you arrive. That’s right, I am suggesting you show up with food already in the tank. If you do this, you will have eaten healthy at home, and will only be able to do some light snacking at the party. This can save you a lot of calories over the course of the night.
  • Go small. Choose a small plate to fill up with. This way you can try a little of all the things you want to try, but you will avoid being tempted to overload the plate. If there isn’t one available, then fill half of your plate with healthy, low fat veggies, and then the other half with a mixture of items you really want.
  • Change the focus. Food doesn’t have to be the focus of the gathering or celebration. Turn your focus to socializing with others and having fun, rather than focusing on the food.

Whatever you do, don’t go to a party or holiday gathering with an empty stomach. If you do, you will probably end up regretting it, because you will fill your plate up with eye-appealing items that may contributing to packing on the pounds. The more you plan ahead when it comes to healthy eating throughout the holidays, the better off you will be with avoiding holiday weight gain!

CLICK HERE TO AVOID HOLIDAY WEIGHT GAIN……

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 ……

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!

Warm-Up

Workout for Mon & Thur

Workout for Tue & Fri

Want To Turn 50 and 60 Into The New 30 Learn How Here

So you have high cholesterol, now what?

If you are a baby boomer with high cholesterol, you are not alone. Your doctor may even want to put you on a statin, which is a cholesterol-lowering medication. Maybe you feel like you have no hope, but that’s just wrong. It’s all about going after the enemy, and in this case, cholesterol is the enemy!

Some of the top factors that impact cholesterol rates include drinking alcohol, the food you eat, living a sedentary lifestyle, abdominal obesity, smoking, steroid use, insulin resistance, and even genetics. About 25 percent of the people who have high cholesterol do because of genetic factors. So that means for the other 75 percent of you, there are lifestyle changes you can make in order to get it under control.

It’s important to understand your cholesterol numbers so you know where you are at. Here’s a breakdown of what the number ranges mean:

< 150 is normal

150-199 is borderline high

200-499 is high

> 500 is very high (you may die if you don’t get control of it immediately)

Your numbers may even be broken down more, into HDL and LDL figures. For HDL, think of “healthy” cholesterol, while the LDL is “lousy” cholesterol, or the one that is bad for your health. Here’s the breakdown on what your numbers mean for each of these:

HDL – the healthy cholesterol

Your goal is to have it be greater than 60, while less than 40 is considered undesirable.

LDL – the lousy cholesterol (ideally, keep it 100 and under)

100 is optimal

100-129 above optimal

130-159 borderline high

160-189 very high

VLDL is the very low density lipid protein, which being 30 and under is desirable.

Keep in mind that cholesterol itself is produced by your body. But there are foods that you eat that can raise your cholesterol level, along with the other factors. Animal based foods contain cholesterol, while plant based foods generally do not.

So if your cholesterol numbers are falling into the less than desirable area, there are options. You can do drug therapy, increase your activity, lose weight, change your eating habits (including reducing meat intake and increasing fiber intake to 25-30 grams per day), reduce alcohol consumption, and stop smoking. Stay tuned for the next blog post, where I will give you a sample exercise plan that will help with improving your cholesterol numbers.

PART TWO READ HERE….

 Three Cholesterol Lowering Meal Options

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Why Employers Are Offering Baby Boomers Health Incentive Programs

Think baby boomers are retiring? Think again! Many are continuing to work well past the age that they need to. And before you immediately think it is the economy forcing them into it, let me assure that isn’t the only factor. Sure, some may be working longer due to our shaky economy, but many others are continuing to work because they simply want to. Others are staying on the job because their employer is enticing them to do so!

That’s right, many employers today don’t want to let go of their baby boomer employees. After all, they know the job well, and they hate to lose the good workers that they are. Baby boomers tend to be more loyal, hard workers, and have a lot of experience. Who would want to let go of that in the workforce? In an effort to hold on to an effective, yet aging, workforce many companies are creating incentive programs to help make the job more comfortable and to keep their baby boomers feeling healthy.

Some employers, such as Harley Davidson, offer workout classes, while other employers offer trainers, who help ice down any areas of inflammation following the end of a shift. Employers are taking notice of people’s health in their mission of retaining baby boomers on the job. If you want your employer to think the same way, consider these strategies that you can use to get more fit:

Proper lifting. Many people lift things the wrong way and end up pulling muscles and causing back pain. Always remember that if you are lifting a heavy object off the floor, you need to use the strength of your legs, rather than straining your back.

Stretching. The importance of stretching cannot be overstated. Taking the time to stretch can help keep your muscles feeling great, de-stressed, and flexible. Be sure to stretch daily, especially after being active.

Weight training. It is important to maintain a workout routine that includes weight training so that you can maintain and build muscle, as well as strong bones. This will help keep you active.

Ice and massage. Inflammation can lead to pain that nobody needs. Usually ice or massages will help to address these areas of pain, depending on what it is that is bothering you.

Proper nutrition. Rather than eating out of the vending machine or getting take out each day at work, opt for taking a packed lunch from home. That way you can ensure that it is more nutritious, which will help keep you on your path of wellness.

Even if you are a baby boomer who doesn’t want to keep working, following these tips will help to keep you healthy. But those baby boomers who want to continue working will find that they may be next in line to be woo’d by their employer to stay on the job. And the healthier you are, the more you will enjoy every day of it!

 

Need Some Energy? Give up the CAS and You’ll Have More GAS!

If there is one thing that I hear from a lot of baby boomers that I work with in my personal training is that they have no energy. People are tired and lack energy all day long. Sometimes they are complaining about this even after getting a full night’s sleep, and they have only been up for an hour or so! So what’s the problem here: why are so many people are lacking the gas, or energy, they need in their tank, or body, in order to keep going throughout the day? It could be that you need to give up your CAS addiction!

CAS, otherwise known as caffeine, alcohol, and sugar, are a common and major culprit in draining people of energy. You would think that it wouldn’t because people tend to get perked up when they have their morning cup of coffee or have a few drinks on a Friday night. Even sugar will give you an energy rush that gets you going. Problem is, each of these things gets you going but doesn’t keep you going. You have short term bouts of energy with them, then they leave you crashing and feeling energy deficient.

What you need to do is supercharge your system, so that you feel energized and can get through the day feeling great. Here’s what you need to do:

Break the addiction to caffeine, alcohol, and sugar (CAS). You can do this cold turkey, or you can kind of wean yourself off of it. Going cold turkey is a good route to take, but just realize you may have a slight headache and cravings for a few days. You will get through it, as well as over it.

Give your body what it needs to have lots of energy, such as eating healthy foods and getting plenty of exercise. While many people fear exercise will make them more tired, it’s really the opposite. Exercising makes you feel energized and alive!

Having CAS in your system can at times appear to be real adrenal fatigue. Once those things are gone, be sure to get such nutrients as Vitamin B12, B5, Vitamin C, fiber, and plenty of water. Also, it is a good idea to get some green drinks in, such as those with wheat grass, to give you a natural energy boost.

When you take your car to the gas station you try to put good gas in. If you get some low quality gas somewhere, that makes your car sluggish or sputter, you try to avoid it the next go around. Or you add in some conditioners to the tank. It’s similar with our own body. You may be putting in things that will make your body feel energy deficient and tired. If that’s the case, avoid those things, and seek out a better source of nutrients. You’ll be feeling better, and your tank will be filled with the gas you need to enjoy your day and get through all your activities!

 

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!

Together, We Can Help Fight Lymphoma

I have some good news and some bad news. First, the bad news – one of my clients has told me that she has been diagnosed with lymphoma. The good news is that it has made me want to find ways to support those with the condition and help spread the news, so that others will also help provide support.

Lymphoma, if you are not familiar with it, is a name used for a group of blood cancers. These blood cancers develop in the lymphatic system, and there are two classifications of the condition: Hodgkins lymphoma and non-Hodgkins lymphoma. The Hodgkins type of lymphoma is considered to be one of the most curable forms of cancer. Even so, the numbers regarding this disease are eye-opening, especially considering that most people are not familiar with it.

According to the Leukemia & Lymphoma Society, someone is diagnosed with lymphoma every four minutes. In 2011 alone, it was estimated that over 140,000 people would be diagnosed with the condition. The majority of the people who have it are diagnosed with the more deadly non-Hodgkins type of blood cancer. It’s estimated that, every 10 minutes, someone dies in the U.S. from blood cancer.

So what exactly causes this disease? Well, like most cancers, no one thing can be pinpointed as the culprit. A variety of things can cause it, including genetic factors, medical conditions, and even environmental carcinogens. Treatment for those who have lymphoma includes prescription drugs and chemotherapy.

To show support to my client who has been diagnosed with lymphoma, I am considering shaving my head. I will also be wearing this Nike Fight Like Hell shirt, because I believe we should all try to do something to show our support. I am challenging each of my readers to do something in order to help. Not only will you be helping a fellow baby boomer, but you will also be helping all those people who are diagnosed with the disease each year.

Whether you choose to make a donation to the  Leukemia & Lymphoma Society, put in some volunteer time, or remain uplifting around those who need it, it all counts. I urge you to live your life each day to the fullest. Make it count because, like my client, you just never know when something like this is going to blindside you. Also, try to do something to help make it count for those who are in need!