Join Our Charity Bootcamp Event, Help A Great Cause

brianstecker

Many people are used to hearing information about cancers such as breast, pancreatic, and colon. But what they don’t realize is there is one that kills more than all three of those types combined. Lung cancer in recent years has emerged as the leading cancer killer in America, estimated to take the lives of some 158,000 lives this year alone. This weekend, I invite you to join me a charity bootcamp to raise money to help raise awareness and bring an end to lung cancer.

As a sports fan I was touched when I saw the story of how former NFL player Chris Draft told about his wife’s lung cancer. When Keasha was first diagnosed she was a healthy 37 year old dancer for the Charlotte Hornets Honeybees. Within a year of battling the disease she died at the young age of only 38. Much to the surprise of many people, Keasha was not a smoker, yet she lost her life to lung cancer.

According to the American Lung Association, there will be 212,000 people diagnosed with lung cancer this year in America. It’s also considered the most common form of cancer worldwide. While up to 90 percent of the cases are thought to be related to smoking, there are additional causes, such radon exposure, occupational exposure to a carcinogen, such as asbestos, as well as outdoor air pollution.

The grim reality for those who are diagnosed with lung cancer is that around half of them will die within the first year, and the five year survival rate is around 18 percent. This makes it that much more important to not only raise awareness about this disease, but to assist with fundraising efforts to help find a cure.

Please join me for a charity bootcamp, with all proceeds benefiting team “Mark’s Madness,” and going to the American Lung Association. Together we can raise money to help fight lung cancer. Here are the details:

What:             Charity Bootcamp for the American Lung Association

Where:           Boomer Fitness 516 SE Chkalov Dr in Vancouver, WA

When:            Saturday, April 18, 2015 from 10 am to 11 am

Come put your lungs to work in a bootcamp so you can help someone else struggling to take their next breath. Use your strength and healthy lungs to help raise money for this great cause!

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

Staying Successful While Traveling During the Holidays

If you are like millions of others around the nation you will end up doing some type of traveling this holiday seasons. Most people seem to, whether it’s in the same state or around the country. We live in times when families are spread across the nation, prompting holiday travel from sea to shining sea. Whatever you do, don’t let your holiday travel become an excuse for not staying on track with your fitness goals and routine!

Pushing your fitness plans aside while you are traveling will only leave you with regrets when you turn home, if not beforehand. Like many of you, I will do some traveling this month as well. I plan to head back to Wisconsin for a visit, attend a fitness seminar, and I’m always involved in travel away from home for my National Guard duties. Also like some of you, I could make a lot of excuses for not keeping up with my fitness routine during the travel. But I will not do that and for many good reasons.

Staying the course and keeping up with your fitness routine will keep you feeling good, help you avoid weight gain, and help you lose weight if that is your goal. It’s going to help keep you fit, trim, and energetic. Keeping up with it during travel may require being proactive and creative, but it is something you can do and be successful at. Here are some tips for doing just that:

  • Locate a gym. Look ahead at where it is you will be going and locate a gym before you ever arrive. Most will allow you purchase a day or week pass to work out there. If you are staying at a hotel they may also have a gym right there on the premises. Know ahead of time where you will be working out.
  • Go with friends. If you are visiting friends or family find out where they work out and hook up with them. This will give you a chance to try something new and will make locating a place even easier.
  • Plan ahead. Know ahead of time what you will be eating so you can maintain a healthy diet. If you will be going to restaurants take a look at the menu online and plan ahead so you will know what healthy dishes you can order. Locate grocery stores where you can pick up healthy food options. The more you can map out ahead of time, the better off you will be.
  • Block out time. If you really want to maintain your fitness routine while traveling you will need to schedule the workout time. Literally put it on the calendar and block out the time to get it done. Do whatever it takes to keep it a priority and on your schedule.

Always remind yourself while you are traveling of the importance of staying on track. Write your goals and successes down if you need to. Carry them with you, so you can always pull them out each day and be reminded of all are working for, and have put in time for thus far. Whether you are one of my personal training clients here in the Vancouver, Washington area, or you are a reader from around the country, you can maintain a successful fitness routine while traveling. Just keep these tips in mind, make it a priority, and never look back!

 

 

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!

 

Balance for Baby Boomers: Why it’s Important and How to Improve It

If you have ever had a problem with balance you know how serious it can be. In fact, it is estimated by the Centers for Disease Control and Prevention that a third of all adults over the age of 65 fall each year. These falls can lead to serious problems, including hip fractures. Focusing on one’s balance is a good way to help lower the risks of these falls.

The risk of falls aside, not having good balance can do numerous other things as well. It can make it more difficult to walk upstairs, get up out of a chair, bend over without getting dizzy, and just being able to walk steadily. Balance is what keeps you safer, as well as feeling better as you move around.

In my field, as a personal trainer for baby boomers in the Vancouver, Washington area, I am always happy to help my clients address their balance issues. Having poor balance is a bad thing, but the good news is that there are things you can do to improve your balance. Here are a few points that I always share with my clients:

It is important to exercise regularly. This exercise needs to be on your feet. What this means is that you should get out from those machines that have you sitting down. If you are sitting on an exercise bike you are not doing anything to help your balance. Choose exercises that will get you standing up and moving around, such as using the treadmill. Also, consider taking Tai Chi. It is a mild form of martial art that has worked wonders in helping people to improve their balance.

Doing unilateral movements, those which have you use just one side of the body at a time, can also help improve balance. There are various squats and leg lefts that you can do to make balance improvements.

You may have been shying away from them before, but now is the time to get to know free weights. By using free weights you will strength train and improve your balance.

If you are unsure which ones to do always work with a personal trainer who can develop a plan specifically for meeting your goals. My Vancouver, Washington baby boomer clients benefit from better balance as a result of the personal workout plan that I create for them. Whether you are in my local area or beyond, make it a priority to work on your balance. The benefits are long lasting and important for every baby boomer!

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!

Dig Into Mobility: How Baby Boomers Can Improve Mobility

Mobility is not something one thinks about all that often. At least, that is, until it begins to decrease over the years. Once you can no longer do the things you used to do as easily, you may begin to think about mobility issues. The good news is that there are things you can do to improve your mobility, regardless of your age. As a personal trainer that specializes in working with baby boomers and senior citizens, I have witnessed the way being proactive can help people improve mobility.

There are numerous things that can impact your mobility, including arthritis, slowing reflexes, a decrease in the ability to stretch or bend, loss of bone tissue, and more. The loss of mobility is especially problematic for baby boomers because it can not only hinder your ability to do the things you love, but it can also lead to you losing some independence. If you are a baby boomer who wants to stay independent and continue doing things for yourself it’s time to get serious about improving your mobility.

Here are a few of the principles that you should follow when it comes to mobility. These are principals that I share with many of my personal training clients:

  • Make it daily. Working on improving your mobility is not something you can do once in a while and then expect to see results. Rather, you have to make a commitment to improving it and then being proactive to get there. You have to work on mobility exercises on a daily basis. This includes getting daily exercise, stretching, and living a healthy lifestyle.
  • Try different methods. Stretching is a good way to help improve mobility. But you also need to know the right kind of stretches you should be doing (which is why you should be working with a personal trainer). However, if you feel stretching is not doing enough for you, try something else. Other methods to try are to include using a foam roller, getting massages, art, structural integration, tennis ball rolling, and partner stretching. There are many different methods to try, so there is a good chance you will find one that is going to help you improve your mobility.
  • Test and test again. It is important to know if your efforts are working. To do this, take a pre-test before you get started with the mobility exercise plan. Then, test as you go in order to see if you are gaining motion. If you are, great, then it is working as planned. If you are not, then you may need to try another method in order to get better results.
  • Take action. The best way to take action is to meet with a personal trainer, such as myself on a weekly basis. When you do that you will get a plan that will work for you, the results will be tested, and you will see and feel the difference it makes. A personal trainer will help identify weak areas and exercises to strengthen them.

If you are feeling down about a loss of mobility it is important to understand that it doesn’t have to stay like that. You can take measures to help make improvements. But if you ignore it, the problem will get worse and it will keep you from being as happy. Take the steps now to make improvements. Before you know it you will have improved your mobility and will be feeling great. If you are in the Vancouver, Washington area I will look forward to hearing from you. If you are not, seek out a personal trainer that specializes in working with baby boomers or senior citizens, so that you get the best possible results.

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.