10 Fitness Insights Gained From the Book Younger Next Year

 

 

 

 

 

 

 

 

 

 

 

Many baby boomers are familiar with the book Younger Next Year by Chris Crowley and Dr. Henry Lodge. It’s a book aimed at helping people learn the info they need to live more healthy and fit lives, and offers a unique and important look at anti-aging. If you haven’t yet checked out the book, here are 10 fitness insights that I gained from the book Younger Next Year.

Our lifestyles today have largely confused our bodies. We are living vastly different lives than what our bodies have been designed to do, which includes eating things that are not natural and not getting enough physical activity. We need to get more in tune with what our bodies have been designed to do.

Your body needs physical activity for the anti-aging process. Being active is the key to cell regeneration.

You have a choice when it comes to aging. You can just let it happen, by doing nothing, or you can work toward anti-aging, by choosing a healthy lifestyle.

Working with a personal trainer is the ideal way for baby boomers to get the most out of their exercise goals and to minimize risks of injury.

There is science behind all the good advice on health. You have heard for years that eating healthy and exercising is the key to longevity, but this book backs those claims up with the science that supports this notion.

A commitment to you and your health is essential. If you want to be proactive in the anti-aging process and live a longer, healthier life, you have to make yourself a priority and make the commitment to keeping yourself healthy and active.

Our bodies have been designed to move and be active. So not moving will only speed up the aging process. If you keep active, you will help to slow down the aging process.

While the information in the book was written for baby boomers, it can be applied to everyone. No matter the age, the ideas for reaching fitness and health goals can be obtained by following the information in the book, providing that it’s never too early or to late to strive for a healthy body.

Your efforts can lead to drastic changes. Even making small changes here and there can, over time, lead to important results that will impact your health. As will not making those changes.

There are no limits. When it comes to getting healthy and being active, it is a matter of progressing in a healthy way in order to minimize risks, and there are no limits, even when you are baby boomer!

Concerned About Boomeritis? How Baby Boomers Can Prevent Overuse Injuries

Each week millions of baby boomers across the country engage in physical activity. Today there are gyms and opportunities for getting physical activity galore. And the good news is that baby boomers are taking advantage of it and keeping active. However, there is also a growing problem that hospitals and doctors are seeing as a result – boomeritis!

Boomeritis, the term that doctors are using to describe baby boomers getting overuse injuries from their physical activity, is being seen in emergency rooms across the nation. Ruptures, injured knees, torn ligaments, hip problems, and more. You name it, it is showing up everywhere.

So just what is the problem here, considering getting the exercise and working out is a good thing for baby boomers to do? It’s all about how they are going about getting active. This is the reason why it is so important to work with a personal trainer. As a personal trainer that works with baby boomers, I make it my mission to:

Help my clients prevent injuries by setting up a smart plan, based on where the person is and where they want to be. The plan I create for them allows for proper progression, will strengthen weak points, and will challenge the person in a safe way.

Make sure that the person understands the importance of properly warming up before exercise. This is essential to a healthy workout and reducing the risks of injury.

Guide my clients into progressing in both volume and intensity over time.

Encourage clients to take advantage of the benefits gained by working with a massage therapist or chiropractor.

If you just jump into an exercise routine full throttle, there is a good chance you may end up one of the baby boomers that is headed to the emergency room with an injury. But if you work with a personal trainer, such as myself, we help to minimize those risks by taking the necessary precautions discussed above.

Working out is great. It’s better than great; it’s a must if you want to live a healthy life. But you have to get started and progress at a pace that is going to be beneficial, rather than lead to injury. Without working with a personal trainer, you may not know a safe place to start or how to safely progress or challenge yourself. Stick with a personal trainer, and you will reach your fitness goals and leave the ER behind!

 

My Interview with Sugar Ray Leonard

 

 

 

 

 

 

 

 

 

Even if you are not familiar with boxing, there is a good chance that you know the name Sugar Ray Leonard. His successful career in boxing has made him a household name. He’s won numerous awards over the years, including three National Golden Gloves titles, as well as an Olympic gold medal for boxing. Today, at age 55, he’s come out with a new book called The Big Fight: My life In and Out of the Ring and is healthy, fit, and not about to slow down!

I recently met up with Sugar Ray and asked him a few questions that I thought baby boomers may find of interest. So here is some fitness advice with the baby boomer in mind, coming right from one of the most successful boxers ever. Enjoy!

1)  Sugar Ray, how would you recommend a boomer go about starting an exercise program for getting fit?

Start slow and set a small goal, like being active for 20 or 30 minutes. Go for a walk, a light jog, something to get you moving. Then start eating a balanced diet and remember to drink a lot of water.

2) What would you recommend to a boomer who is fit and wants to keep things from being boring?

It’s so important to keep moving because when you stop moving, you die. Do something new, take a class like Mai Thai, boxing, weight training, or hire a trainer (thanks for the plug, Ray). By keeping it fun, you will want to keep doing it, and keep you growing, and keeping your mind fresh.

3) You were one of the best boxers of all time and had to make a career change from boxing. Many Baby Boomers are coming toward retiring or starting another career. What would you recommend to a Boomer who is leaving a career they have been doing for 10, 20, 30 years?

We all want instant gratification, so it’s important to be patient. Set a five year plan and small goals you can achieve. That way you make progress, enjoy the process of achieving your goals, and stay on track.

Thank you for your time Sugar Ray! It was fun and remember everyone, stay active!

Want an anti-aging supplement? Think CoQ10!

 

 

 

 

 

It’s not only baby boomers that are seeking the fountain of youth and yearning for a way to turn back the clock on aging. There are a lot of products on the market that promise to help fight aging. You have probably seen plenty of them and wondered if they were worth the high dollar associated with them. Most people are not aware that there is a supplement called CoQ10 that has been found to be effective for anti-aging. And it’s something that will leave you money to still go out to breakfast!

CoQ10 is a supplement that is increasingly becoming popular because of the variety of heart health and other benefits that it provides. But researchers have also found that CoQ10 is effective in fighting free radicals, which are the major factors causing our body’s cells to age. CoQ10 also helps to keep Vitamin E levels up, which is important because Vitamin E is also an important antioxidant that will help with anti-aging.

So just how do you go about getting CoQ10 into your daily life? For starters, it is available in a lot of foods, such as fish, spinach, broccoli, and whole grains. Problem is, however, in order for you to get the CoQ10 benefits, the foods have to be raw and unprocessed. Most people tend to cook most of their foods, so it makes it a bit more difficult to get that extra CoQ10 into your body.

The good news is that you can take a CoQ10 supplement to get what you need in helping with the anti-aging process. Keep in mind that statins (medications that lower cholesterol levels), can block your body’s ability to make CoQ10, so it’s an especially good idea to take a supplement if you are on a statin. It is also believed that CoQ10 is effective in helping those on statins to have more energy and less muscle cramping.

If you want to start the anti-aging process by adding CoQ10 to your life, aim to get 100 to 200 mg per day. Staying within that amount seems to be what most experts recommend. And if you have a choice when you buy them, opt for the ubiquinol version, which is better absorbed by the body.

You may be a baby boomer, but that doesn’t mean you can’t do something for effective anti-aging. Because CoQ10 has been shown to be an all-around healthy supplement and will help keep your cells young, it makes an ideal option. CoQ10 just may be the golden ticket that helps you see great results!

 

Need an energy boost? No problem!

 

 

 

 

 

 

 

If you are like most other baby boomers with whom I work, you tend to have low energy issues form time to time. While training with clients I like to keep notes on those things that are affecting them the most. Time and again one of the main issues that I hear people have is a lack of energy. So just what can you do about it? A whole lot, actually!

Having low energy can really be troublesome because it usually affects how you will focus on your workout, it will lead you to want to eat unhealthy or unclean foods, and you will not enjoy just the basic daily things in life. If you suffer from low energy, it is important to do something about it. The good news is that there are plenty of things that you can try in order to boost those energy levels!

Here are a few ways to give yourself an energy boost:

Note nutrients. Sometimes, even if you are a healthy eater, you may be missing a nutrient in your diet. Not getting enough magnesium, for example, can lead to low energy levels. Be sure to get magnesium by including things like fish, cashews and almonds in your diet.

Watch foods. What you eat makes a big difference in the amount of energy you have, so it is important to go for high energy foods. High energy foods include fruits, vegetables, and whole grains. Some of the best high energy foods you can eat include beans, blueberries, nuts, strawberries, spinach, and sweet potatoes. Also, be sure to get enough water, as dehydration, which you may not even realize you are suffering from, will lead to low energy.

Take a nap. If your low energy level isn’t something that happens daily, try grabbing a quick nap. Taking a short power nap, say 30-45 minutes, can really do wonders for helping you to feel more energetic for the rest of day.

De-stress. If you have a lot of stress, it will drain your energy. Find ways to relax and de-stress, such as journaling or doing yoga. Less stress will lead to higher energy levels.

Consider issues. If you have tried the above ways to boost your energy and you still find you can’t make it through the day without dragging yourself around, see your doctor. Sometimes people have issues like anemia or thyroid problems, which will need to be addressed before your energy levels increases.

Forget walking around feeling like you have just been through the wringer even though you haven’t. Low energy is not something to ignore. Instead, face it head on so you boost your energy levels. It’s important to not miss work outs, and to give them all you’ve got because you need to have your energy levels high!

Healthy Pumpkin Pancakes

With Fall upon us there are so many great recipes out there.   Unfortunately these recipes are not always the healthiest  especially when it comes your weight loss goals.  Here is a great recipe that not only tastes good but will help you stay lean.  Getting you to your goals sooner.

Ingredients
1 Whole Egg
3 egg whites
1 Scoop Whey Protein (isopure) or what ever kind you want
1/2 cup Oatmeal
1/2 cup 7 grain whole grain pancake mix
1 tsp vanilla
1 tsp cinnamon
1 tsp nutmeg
1 packet stevia

Put all ingredients into a blender and blend till it is smooth (I like to use a vita mix as it mixes really well)

Turn the burner on the stove to medium.  Spray the pan with pam spray (remember if you use butter or olive oil it adds up the calories)  Poor mixture in the pan and cook each side for 1 to 3 mins or until the edges are light brown.
Make 2 Pumpkin Pancakes 330 Calories each
Remember if you add butter or syrup it increases the calorie count

Enjoy and make sure to leave your comments on how you like it or other health fall meals.  Who knows they might be featured here.

The Transformation of Dinah, Part III

 

 

 

 

 

Dinah Before (on the left)

 

 

 

 

 

Dinah (After)

If you have been following along in my story about the transformation of my client, Dinah, you have already learned about her experiences that lead to her coming to me, as well as the regime I put her on. And each time we met, Dinah was undergoing a transformation right before my eyes!

The weight loss continued for Dinah, as she lost 2 pounds, 1 pound, 5 pounds, and continued. I kept her focused on the basics. I would take the time to look over things like her food journal, her exercises, and the effectiveness of her mindset tools. If there was something that needed to be addressed, we would discuss it. All along the way, Dinah learned how to live a whole new lifestyle – one that is healthy and conducive to helping her reach her weight loss and health goals and dreams.

There were additional things that she learned along this fitness journey as well, like how to cook for her family. With that, everyone in her family started to get healthier, so the rewards of her efforts were spreading. She also learned how to grocery shop for good health and how to grow her own vegetables.

Then, something happened that Dinah thought would never happen. She reached her goal! She had changed so much that when she went to see a friend she hadn’t seen in a while, the friend didn’t even recognize her! Four years later she is now about 20 pounds heavier than she was at the initial goal, but she gained some weight back after her MS flared up and the medications she had to take lead to a weight gain.

However, today she is in a much happier place and much healthier! She does things she couldn’t do before, like camping with her husband, who even calls her “skinny Minnie” now – something he hadn’t done in many years since they had first started dating. She also gained back a lot of independence because she has more control over her body. Today, her advice to others who battle weight issues is to “…go for it and take on the challenge. It isn’t easy, but the feeling of facing your fears and winning is great!”

It was a great experience for me to work with Dinah and to watch her transform her body, as well as her life. As a personal trainer, it is a special day to see a client reap the rewards of all their hard work. Be sure to read Part IV of this series, where I focus on providing the tips that helped Dinah reach her goals, and can also help you reach yours!

To learn how to make your transformation click here

The Transformation of Dinah, Part I

Dinah BEFORE (Left)

 

 

 

 

 

 

 

 

 

 

 

Dinah AFTER

 

As a personal trainer, one of the greatest feelings is when I am able to help lead someone to reaching their goals. Success stories are what personal trainers live for! And boy do I have one to share with you. I want to introduce Dinah to you, and over the course of four blog posts, I’m going to share her story of us working together with you. I hope you find it interesting, as well as inspiring!

Dinah, like so many other people who battle weight problems, had been battling it for 10 years. She would gain and lose over 100 pounds and had reached an all-time high of 317 pounds. All this time she had also been battling with multiple sclerosis (MS). As you can imagine, having such problems pushed Dinah to the end, where she was also experiencing depression and did not have any confidence that she could ever achieve a healthy weight loss or lifestyle goal.

As time went on, she was increasingly getting weaker and was losing her balance. Then one day she decided she was sick and tired of being sick and tired. And that one day and that one thought changed her life. Upon a recommendation of a physical therapist, who told her she should start doing strength training, she decided to work with me.

On our first meeting together, I did what I normally do with my new clients. I took her measurements and we set goals for every two weeks. I also created a meal plan for her and suggested that she begin eating small, frequent meals, rather than three large meals per day. She was a bit reluctant to do this at first, afraid that she would gain weight because it seemed like she would be eating more.

I told her to try eating the smaller, more frequent meals for a month. If it didn’t work out, she could always go back to eating the larger meals as she had always done. She agreed to take me up on my suggestion and give it a shot. Additionally, the plan that I set her up on was based on SMART (Goals that are Specific, Measureable, Attainable, Realistic, and Time Bound).

The areas that we focused on included weight training three times per week, cardio for 30 minutes per day, and we focused on mindset tips. So just how did Dinah do on this plan that I put her on? Be sure to check out Part II of her story to see what happened!

To learn how to make 50 and 60 the new 30 click here

The Reality of Aging and the Role the Mindset Plays

A wise Abraham Lincoln once said, “And in the end, it’s not the years in your life that count. It’s the life in your years.” He couldn’t have been more true! Working with baby boomers as a professional trainer, I can tell you that ones mindset plays a huge role in their aging process. And here’s a hint, the more positive you are, the better off!

I’ve seen it and you probably have, too. People will turn a milestone age, like 50 or 60, and they automatically begin to think they are “too old” to do this or that. They assume that this age that they are prohibits them from living the life that they want or deserve. The problem with this is that the way you think about aging has a lot to do with how well you will age, believe it or not.

Researchers have found a link between positive thinking, or positive aging, and longevity. What this means is that if you maintain a positive attitude about aging, you will be helping to slow your body’s aging process and add years on to your life. When you think negatively, you increase your level of stress. The problem with stress is that it causes inflammation in the body, which speeds up the aging process of your cells.

So here are a few tips on the reality of aging and helping to slow the aging process with your mindset:

Avoid Stereotypes. Just because you are a particular age doesn’t mean that there are things you can’t do. Forget the stereotypes and focus on living and enjoy every day of your life.

Keep Moving. Becoming sedentary because you are aging will speed up the aging process. Instead, keep moving and being physically active. Be sure to incorporate strength training into your routine so that you build muscle mass.

Choose Wisely. Take a look at those you surround yourself with and try to be around positive people, if possible. Negative attitudes can often be catchy, as are positive ones.

Get Social. There are many social groups that you can get involved in. This is a great way to help maintain a positive aging attitude. Find some things you like to do and keep social.

Having a positive attitude can go a long way toward hindering or helping the reality of aging. You have a choice of which route you want to take. Focus on having a positive attitude toward aging, defying the stereotypes, and living the life you want. Don’t be a victim to your body’s changes; instead, focus on enjoying every moment and doing things to help you age healthy!

How Training Helps Heal Your Heart

Heart disease is one of the biggest issues that baby boomers in America face. Whether you have had a heart attack, have coronary heart disease, or have had a bypass, you may be wondering what type of exercise is best for your recovery. Traditional thought has always been that you should take it easy in the weeks following a heart attack or bypass surgery. But new research is prompting such places as the Mayo Clinic to rethink this approach!

Rather than take it easy after a recovery period and only top out at 70 percent of your maximum heart rate during exercise, a new approach is being taken by many. Some doctors and hospitals are turning to interval training as a way to help heal the heart. Interval training, which is short spurts of intense exercise followed by moderate exercise, is taking center stage.

In interval training, you would walk at a moderate pace, for example, and then for a couple of minutes here and there you would speed up. Once you walked at that faster pace for a couple of minutes, then you would go back down to the moderate pace. You would keep alternating this pattern and allow your heart rate to go to 85 or 95 percent of your maximum during the fast intervals.

So what types of benefits are there for the heart when you do interval training? Quite a few, including:

Interval training increases cardiovascular health because it strengthens your heart. It will also help to increase the length of time you can exercise. Maybe you start out only being able to comfortably exercise for 15 minutes, but with the strengthening that interval training does, you will see that time lengthen.
Overuse injuries are minimized when you do interval training. This is because you are not using the same muscles or moves over and over.

When you do interval training, you will end up burning more calories in less time. Those short bursts of intense activity will give you an extra boost to burn more.

Should you start doing interval training with a heart condition? The science on it is new and still being considered. It is also seen as controversial, but it is worth considering. As a personal trainer who helps baby boomers get fit every day, I would recommend you speak with your doctor first to get their recommendation. But don’t hesitate to give them the new research that shows what it is doing for others to help heal the heart!