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;)

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

A Special Thank You from Me, To You

We have come to the end of the year and what a great year it has been. I wanted to take a moment to share my thanks and gratitude for having you all in my life. I love being a personal trainer and it wouldn’t be possible for me to do what I do, without all of you!

You all make it possible for me to do what I love. My passion is in helping people in the with their fitness and healthy lifestyle goals. I set out on a mission to help people, especially baby boomers and seniors, with their fitness goals and I have achieved that. I have had the pleasure of working with many clients from diverse backgrounds in the Vancouver, Washington area. But it goes even beyond that.

Over the last year I have had the ability to set up my own space in order to meet with and assist more people looking to get healthy. My own personal training goals have been kicked up a notch this year and they have been successful. Not only have I taken on more clients this year, but I have had a great following online as well. I have readers that have purchased my Boomer Fitness DVD set, read my reports, blog posts, and more. If you aren’t someone who reads my blogs you can start now by visiting WEBSITE.

Each week I hear from people first hand, or get email from some, who want to take a moment to thank me for how I have inspired them. People tell me that I help them reach their goals, understand the importance of being fit, and help them overcome challenges. I’m so flattered that people take the time to write me. I care deeply about helping people and so just as much as I help people I must also give thanks right back to all of you! Without every client, reader and supporter I wouldn’t have been able to achieve my personal goals this year.

Being a personal trainer is rewarding, but that is so because of all of you. When I see you work toward your goals and achieve them I get a sense of pride. It’s wonderful to see you all work so hard and I find that inspiring! This year I also had an outpouring of support from you all as I acquired my own personal fitness space in Vancouver, and as I went on to train for my challenge in Las Vegas. All of your messages, support, and kind words meant a lot to me.

From the bottom of my heart I would like to thank you all for an amazing year. I am happy to have each and every one of you in my life and supporting what I do. You all make it possible and I am so grateful. Here’s to another great year in 2014. May we together have a healthy, happy, and prosperous New Year!

Holiday Weight Gain is Bull Shit – and Totally Unacceptable!

Yes, I said it. And I’m going to challenge you on it. You know what I mean. The very idea that just because it is the holiday season you have to succumb to the idea that you will gain anywhere form 4-10 pounds. That’s what is reported as being average during this time of year, right? Well I say enough is enough. That’s not acceptable. Let me explain why!

Just a few pounds you say, so it’s nothing to worry about? Not so fast! Some people may gain 4-5 pounds, but others may gain more like 8-10 pounds or even more. Just depends on how much you are willing to abandon your healthy lifestyle goals and eat to the point where you just put your health on the backburner. I say right now, on this holiday season, that this weight gain madness comes to a screeching halt. Here are some reasons why:

  • If you are like most people you will never lose whatever amount of weight is that you gain this holiday season. Rather, you will keep compounding it year after year. Right now you are still probably batting some pounds you gained from a holiday binge three years ago!
  • Most people tend to rationalize that they will go on a new diet and fitness plan at the first of the year. They figure they will lose whatever weight they are gaining at that time. Nonsense! The majority of people who start New Year’s fitness routines drop out just weeks later, walking away with that extra weight gain still on them.
  • The extra weight you gain during the holidays will put more stress on any health conditions you already have. This includes things like diabetes, high blood pressure, and other conditions. There is a 5 percent increase in the number of heart attacks experienced by people during the holiday season, and more fatal heart attacks on Christmas and the day after Christmas. Your body doesn’t need the added stress of holiday weight gain.
  • People tend to never lose the additional weight, so they create an “identity” and just use it as an excuse. They may chalk it up to getting older, start cutting back on how active they are, and will lose additional health as the years ago by, due to their inactivity.
  • You are a leader and it is important for you to be aware of the message and example you are setting for others in your life. Maintain your health through the holidays and others will often follow suit.

Deep-fried turkey fire balls, flammable Christmas trees, toy hazards, seasonal car accidents, and decorating disasters (think Chevy Chase movies here), provide enough stress and danger in your life at the holidays. No reason to add to that with additional weight gain!

As a personal trainer I work with people from all around the Vancouver, Washington area. When I explain my thoughts on holiday weight gain they say my initials (BS) stand for more than just Brian Stecker. They say they want to enjoy their holiday and don’t want their spirit ruined. They may even call me Brian “Scrooge” Stecker. I know this may be an intense idea, but I am going to provide you with a series of actionable strategies you can use over the next 6 weeks to safely get you through the holidays, help you avoid the holiday weight gain, and keep you healthy and fit.  My advice comes from 10 years of training and includes solutions that will keep you fit, and enjoying the holidays!

 

Reaching For Your Dreams – Age No Barrier

This past week there was something really inspirational that was on the news. You may have been one of the millions that saw it as I did. I’m talking about Diana Nyad and how she accomplished a goal at the age of 64. For those who feel that you reach a point where it is too late to reach for your dreams, she serves as an example that it is never too late!

Nyad was big news this past week because she did something that nobody else has done before. She swam the 110 miles from Cuba to Florida without a shark cage. Did you get that? At the age of 64, she swam 110 miles in order to set a record. She’s the first person to do this and yet she’s a baby boomer. No protection from the elements, bitten numerous times by jellyfish, and hungry, she finished the goal she set out to do.

Her message to people is that they should never give up. She didn’t, and neither should anyone else. She also demonstrated that you are never too old to chase your dreams. You only have one life to live, making it crucial that you go after that which you dream of. She had a dream of making that swim and she did not let her age become a barrier to her achieving her goal. Another one of her messages is that many things in life, such as what she accomplished, is not a solitary act. While she gets the credit for the swim, she actually had a team of people who were providing her the support in order to make it possible.

While Nyad had a team of 35 people, some people need merely to work with a personal trainer or coach in order to reach their goals. Many people don’t realize it, but we are often the biggest obstacles we face when wanting to achieve something. We have a goal in mind, but we talk ourselves out even going for it with piles of excuses. We place limits on ourselves that don’t need to be there.

The negative self talk that floats around in the heads of most people, including my personal training clients, has probably stopped you from achieving many goals. You have to believe in yourself and in your ability to accomplish things in order for it to become a reality.

Perhaps you are reading this and your own dream comes to mind. Maybe it has nothing to do with fitness, but rather with finances or business. Your dream may have been something more related to personal issues, spirituality, or romance.

It’s never too late. Whatever your dream was is still waiting for you. You may think that at your age you have lost the ability to achieve that dream. You may think you are too old now. But let me remind you that a 64 year old woman just swam 110 miles in shark and jellyfish infested waters in order to make her dreams a reality. She did it in 53 hours, after she had failed at attempting it on three other prior occasions.

So what is your dream? What’s stopping you from going after it?

Forget the excuses. Instead, put a plan into action and make it happen. You can do it. I believe in you and you will achieve your goals!

 

Dig Into Strength: How Baby Boomers Can Improve Strength

Do you have difficulty walking up the steps? What about making dinner? If you find these things a lot more difficult than you used to it is time to take action. Believe it or not, you can get your strength back, even as a baby boomer. You do not have to take a loss of strength sitting down. Now is the time to stand up and fight… now is the time to dig in!

As a personal trainer in Vancouver, Washington who helps numerous baby boomers I address the strength issue on a regular basis. Yes, it’s true that if you do not work at it you will lose strength as you age. In fact, you will lose about 30 percent of your strength in the years that follow turning 50 years old. But it doesn’t have to be that way. You can get that strength back, but it takes you being proactive in making it happen.

Many people think that you only hit the gym and lift weights if you want to be a body builder. Not so! The strength training that you will do in the gym will help you be able to climb those stairs better, or make it easier to tackle making dinner. You can use free weights, elastic bands, or exercise machines. The key is to have some resistance, because that resistance is going to help you build and maintain your muscle mass.

Here are a few things to keep in mind when it comes to increasing your strength:

  • Make sure you start with mobility. Without first focusing on improving your mobility you will find it difficult to take on the next step of strength training. Once you have addressed the mobility issue you are ready to move on.

 

  • Get a program to help you increase your strength level. The key here is that you have to make sure it is focusing on your weak areas. If you cannot identify them work with a personal trainer so you get the results you are after.
  •  

    Use a progressive overload approach, which will keep your body from bulking up or getting bigger. Instead, you will set goals of getting stronger and focus on meeting them.

 

  • Take action. This is the most important part. You can talk all day long about what needs to be done and why, but it will be worthless if it is not put into action. If you want to see results you must get a program and put it into action.

Getting older does not have to mean getting weaker. You can stop the loss of muscle and gain some strength back again. But you have to be proactive in making it happen. Whether you work with me, through my Vancouver, Washington personal training for baby boomers, or you do it with someone else, your strength training goals can be achieved. They also make a big difference in your quality of life, making them a goal worth fighting for!

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.

 

Retiring From Fitness

Q. My husband is 68 years old and recently retired. He used to have a job that kept him active. Now that he has retired he is not getting much physical activity at all and I have noticed him slowly gaining some weight. What do you suggest he should be doing at this point, considering he has never been one to go work out. He has always gotten his exercise on the job.

A. First, let me say congratulations on the retirement. Now is the time to really focus on enjoying life and having fun, as you probably already know. However, it is also a time to do what you can to make the rest of your life as healthy as you can. Having said that, it is important that all senior citizens know that when you retire from your job you cannot abandon physical activity.

According to the Centers for Disease Control and Prevention (CDC), senior citizens, or those over 65 years of age, are advised to get exercise on a regular basis. By exercising regularly you will help keep your body stronger and healthier. This will help you to enjoy your retirement more, as well as maintain independence throughout your retirement.

So what do you need to do to get the physical activity as a senior citizen? Here’s what I recommend, which coincides with what the CDC advises:

  • Option one. Get 150 minutes per week of moderate aerobic activity, as well as do muscle strengthening exercises at least two days per week. Moderate exercises include brisk walking.
  • Option two. This option is to do 75 minutes per week of intense aerobic activity, combined with at least 2 days per week of strength training exercise. Intense aerobic activity includes running or jogging.
  • Option three. With the third option you can mix up doing moderate and intense aerobic activity, as well as get 2 days per week of strength training in.

As you can see, getting regular strength training, which includes lifting weights, is recommended with every option. The strength training is important to maintaining healthy muscles and being more toned. Another important thing to note is that you can get your exercise in 10 minute time slots if you need to. Taking a 10 minute walk here and 10 minute bike ride there will add up to give you what you need throughout the week.

Show this article to your husband, make a plan, get started, and focus on living a healthier retirement!