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 I – What does this really mean?

If you are not yet following me on Facebook, you should be. In addition to the personal training that I provide to those in the Vancouver, Washington area, I also answer questions from people on Facebook. Since I specialize in working with seniors and baby boomers, many of those questions come from them. You may be able to relate to the question what it all really means, anyway.

 

 

Recently I posted a question on my Facebook page and I got a question in return. A baby boomer wanted to know what it all means and how to best go about reaching one’s fitness goals. Let’s start with asking the question about how much extra fat you are carrying. Most people want to melt their extra fat away with exercise, so the amount of fat they have is a big issue.  Most of the time when I give an answer about how to get extra fat off of one’s body I get a blank stare in return. It may even be followed with a response such as “I knew I was missing something. Grr.”

Being that I’m a nice guy, I’m going to give you the answer. This way you can become the healthiest boomer that you can be. What you need to do, for starters, is create a workout schedule. No moans and groans here, this is the only way you are going to get that extra fat off that you asked about. Here’s what your workout schedule should look like:

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

When it comes to cardio, you need to do something that is going to get your heart rate up, such as walking, biking, using the elliptical or stepper, or a row machine. When it comes to mobility exercises, you want to do 10 minutes each day. Yes, do them every single day! You will also want to do strength training 3-4 days per week. Your cardiovascular workouts should be 20-40 minutes per day and you will be doing them 6 days per week.

When I post things like this on Facebook, I do get people who respond to say that they don’t know what I mean by these exercises terms. As a result, I created three exercise videos that all boomers can get started with. Here is an example of what your boomer exercise program will look like:

Day 1

Mobility – 1) Cat Dog 2) Wave Stretch 3) Hip Flexor Stretch

Weight Training – Squats, DB bench press, single arm cable row, single leg RDL, barbell curl, lying tricep extension, super man, V-up.

Aim to do all the mobility work in 2-4 sets, with 8-10 reps per set, or if is a static hold go for 20-40 seconds. For resistance training, do:

1 round week one 15 reps-20 reps

2 rounds week two and three 15-20 reps

3 rounds week four and five 15-20 reps

For week 6-8, you will want to do three rounds to bring the rep range down to 10-15 reps. Also, focus on bringing up the intensity. You can do this by increasing the weights that you use, but always consider your form first and foremost. A good rule of thumb is that you if you can’t control the weight or maintain form, then do not increase the weight.

If you haven’t worked with a personal trainer it is a good idea to team up with one. That way a workout routine would be developed especially for you. If you are in the Vancouver, Washington area I would be happy to help. If you are not, follow me on Facebook and I can answer your questions there! Check out the next blog post, where I will go more into depth about what your plan should include.

Get your complete Boomer Fitness Program Here…BOOMERFITNESS

Baby Boomer Body Composition – Why it’s Important

If you look in the mirror to try to determine how healthy you are there is a good chance you may be missing the mark. That doesn’t tell the whole story. Nor does getting on a scale to see how much you weigh. While these things may give you some clues about your health and fitness level, there is a lot more to it. When you know more, the body composition, then you will have a much better idea of how fit you really are.

As a personal trainer for baby boomers in the Vancouver, Washington area, I am happy to help work with my clients on their body composition. Your body composition is what your body is made up of. It’s the fat to muscle and bone ratio. By looking at you there is no clue how much of your body is made up of fat versus bone or muscle. But by doing tests, using calipers, we can determine the ratio for each. This gives us a better idea of what your fitness level is and if you need to work on reducing fat percentage so that it is in a healthy range.

You actually function better when you have a healthy body composition. You may also be able to avoid or delay the onset of some diseases by having a healthy body composition. Here are some ways you can work toward helping to improve yours:

  • Lifestyle choices. The lifestyle you live is going to be a huge contributor to your body composition. If you sit on the couch all day watching television there is a good chance you will have a high percentage of body fat, for example. It is important to incorporate exercising regularly into your lifestyle. In doing so, opt for both aerobic activity, as well as strength training exercises.
  • Healthy eating. What you eat matters. It matters a lot! Fill your body up with foods that are filled with unhealthy fats, trans fats, sugars, and other such things and you will not have a good body composition. Your body needs healthy sources of nutrition, which includes lots of fruits and vegetables, lean protein, and whole grains.
  • Having goals. When you have goals in mind you are more likely to actually make things happens. If you set out to do something and don’t know where you want to ultimately end up, there is a good chance you may never get there. Know where you are going so you can judge your success milestones along the way and you will know when you have arrived. You will also increase the chances of obtaining those goals when you share them with others. It helps to hold you accountable.

In the Vancouver, Washington area I work with many clients in personal training. Body composition is one area that we work on. If you haven’t been tested, then followed a plan, and then re-tested to see the improvement in your results you are missing out. It’s a great feeling and is motivating to see that your hard work is really paying off!

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.

Going After the Enemy – Obesity

There’s an old English proverb that says, “Don’t dig your grave with your own knife and fork.” Yet that’s exactly what many people across America are doing. Obesity has become a major issue, with over a third of all adults in the country falling into the category, according to the Centers for Disease Control and Prevention. What’s more, further studies by Cornell University indicate that those who are obese typically do not see themselves as such. They tend to think that about 30 pounds heavier than they are is obese.

Clearly we have a big problem on our hands, and baby boomers are not immune. When it comes to senior citizens, 45 percent are overweight, while around a third of them are obese. The problem is that it raises the risks for hypertension, diabetes, coronary heart disease, etc. Just when you thought you could retire and enjoy the rest of your years, you find out that obesity has put a damper on things!

When people are obese, they have a more difficult time traveling, being active, and doing all those fun things that make up their bucket list. So just how do you go about determining if you are obese? It’s a mathematical equation, really, where you determine your body fat, BMI, waist circumference, etc. When women have more than 30 percent body fat, and men over 25 percent, they are considered to be obese. You can also use a BMI calculator, which can be found online, to determine what your BMI is and if it falls into the obesity or overweight category. Also, women with a waist that is more than 35 inches are considered to be obese.

When you think about what has happened over the last several generations, it is easy to see where the obesity issue came from. We used to be a society made up of active people, who walked, biked, worked in the garden, cleaned our houses, and even washed our clothes by hand and hung them to dry. Today we have conveniences for everything you can think of. We have largely become a sedentary people, which is leading us to pack on the pounds.

So, what is it that is preventing you from losing weight? The top reasons that I find, from the baby boomers I work with, include inactivity, alcohol abuse, eating out too often, empty nest syndrome, baby boomer boomerang (moving back home), being a caretaker, stress, menopause (for women), and testosterone decline (for men). The good news is that you can address these issues and get to the root of the problem. Stay tuned for the next blog post, when I look at menopause causing weight gain, and what you can do about it.

The key to losing weight and battling obesity is in your hands. I have watched many people ignore this problem and end up losing in the end. Yet, I have also seen baby boomers take it on and beat it. The choice is completely up to you; it’s just a matter of determining which path you will take!

Water Exercises for Boomer Fitness

Q. Boomer Fitness – I’m hoping you can help me out with something. I work out at a gym that has an indoor pool. I noticed that the schedule they have offers some senior water aerobic classes. I stopped in and watched for a few minutes and although it looks like a fun time in the water, I wonder if people are actually getting a good workout. What do you think?

A. What a great question, thank you for asking it! This is a question that I have had from many senior citizens over the years. Baby boomers see the water aerobic classes going on and want to suit up and take a dive. Yet there is a little hesitation in doing so. Maybe it’s because they don’t see people that are in the classes sweating.

Even if you can’t see people sweating in the water aerobics classes there is a good chance they are doing some good for their body. One of the main reasons that senior citizens opt for water aerobic classes is that it is easy on the joints. If you ever suffer from joint pain you know that it can make keeping up with your workouts challenging. Yet most people who do water aerobics find that there isn’t any pain.

While I may not rank water aerobics as the best possible way for a senior to get in a workout, I do think that it’s an acceptable option. This is because it gets you working out. I’m much more concerned with people working out regularly, rather than what it is that they are doing to get that work out.

You mentioned that you thought the water aerobics class looked like fun. Well I can tell you from working with many baby boomers that when something is fun you are more likely to continue doing it. Fun workouts make time go by faster and you will forget that you are actually doing some hard work.

My suggestion would be to give it a try. Unless you suffer from the ongoing joint pain I would not suggest that you make it your sole form of exercise, because it’s good to change it up some. But doing it once or twice a week, especially if you find it to be fun, is a great thing. You will burn some calories, have some fun, and go easy on the joints. If you feel you need a little something more, take a few laps in the pool before or after the water aerobics class. So, suit up, jump in, and have fun!

FOR MORE EXERCISES THAT ARE BOOMER FRIENDLY CLICK HERE

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……

The Most Important Exercise You Must Do – Examine Your Identity

There is famous quote by Buddha that says, “The mind is everything. What we think, we become.” As it relates to fitness, how you see yourself, whether weak, fat, tired, or physically fit, is what reality becomes. Therefore, you need to make sure that your self perception is really the one you want to come true!

 

The importance of examining our own identity is something that I learned about from my mentor, Steve Linder. What we say with emotion becomes our reality. This is why it is so important to stop looking at yourself and cutting your body down.

That how we define ourselves determines the choices we take makes it even that much more important that we have a good self identity. If we think of ourselves as weak, we will avoid lifting weights. If we see ourselves as tired, we won’t push ourselves to get more out of a workout. One of the problems here is that we end up limiting ourselves, which keeps us from actually achieving the results that we want.

Let me give you a couple examples of clients I have worked with and how their thoughts on their identity impacted their ability to reach goals. I have a female client that came to me after having back surgery and couldn’t find a way to get fit. She would get hurt or simply wouldn’t know what to do. Soon she became overwhelmed and gave up, which led to a significant weight gain, as well as a loss of confidence in what she would be able to do.

Together we took the time to create a custom plan for her that included setting smart goals. These goals included daily, weekly, and monthly milestones. It also included exercise, nutrition, and supplements. She progressed over the course of a year, and she lost 50 pounds! Over the next year, she began running half marathons and even triathlons. She is now living her true self – the one she wanted to be, which is an athlete.

Another client of mine, a young business women, would get close to her goals, and then when she had to travel, would end up gaining it all back and getting off track. Despite her beset efforts, she defined her identity as being someone that can’t loss weight while traveling, and therefore took a zero action approach.

By realizing who you are currently isn’t who you really are, is a success. Because like the marathon boomer, she ended up becoming her true self. So if a 50-plus back surgery client can change how she defines herself and take daily action and become her best self, why not you?

By achieving your true self, you begin to live the life you were meant. You become a better grandparent, a better traveler, or what ever you see you are. Don’t you deserve to be your best? Now you have to put the work in and commit to the action like the marathon boomer, because there is no quick fix.

So here is your assignment – If you could be your very best you in sustained health and vitality, who would you be? What would you do? Then how would your life be better?
Now that you have defined yourself, take that action and re-enforce yourself with positive feelings.
You can make it in those lines.

CLICK HERE TO START REDEFINING WHO YOU ARE……

Going After the Enemy – Osteoporosis

My goal as a personal trainer is to help you, and all the baby boomers that I work with regularly, to get healthier. In order to do that, we have to go after a lot of the “enemies,” such as osteoporosis. The more you know about this common bone disease, the more you can do to help prevent becoming a victim to it!

 

Osteoporosis is the term given to the condition where one’s bones density and tissue have thinned over time. It can happen when the body does not form new bone, or if too much bone has been reabsorbed by the body. The loss is something that typically happens over years. For women, the leading cause of osteoporosis is a reduction in estrogen during menopause, while for men it’s a reduction in testosterone.

The scary truth about osteoporosis is that 44 million people have low bone mass, while 10 million people have the disease itself. Of this, 80 percent of the people are women. There are around 12 million baby boomers who have osteoporosis. While we lose bone mass over time, by the time we reach 60 we have become susceptible to fractures.

Some of the common factors for osteoporosis include being white, being female, being small, being a senior citizen, not being physically active, and not eating a diet high in calcium. The good news when dealing with this issue is that even if you are baby boomer there are things you can do to take on this enemy and win. Here are some of the things you can do to address osteoporosis:

Put the cigarette out for good. Quitting smoking is a priority in combating osteoporosis.

Reduce the amount of alcohol you consume to no more than two glasses per day. Excessive drinking of alcohol increases your osteoporosis risks.

Cut back on caffeine, as it can lead to bone depletion. It is not just the coffee that you need to watch, but also things like soda, tea, and even fluoric acid.

Watch the amount of protein that you eat. Consuming too much protein can help put you at risk for osteoporosis. When it comes to eating meat, for example, watch portion sizes, keeping to the size of a deck of cards as a serving.

Get more sunlight. Your body needs sunlight in order to produce Vitamin D, which helps produce strong bones. If you don’t live in a sunny climate, take a supplement.

Another important way to take on osteoporosis and win is by engaging in exercise, especially strength training. It’s an effective and healthy way to build bone mass and keep yourself healthy. In my next post I will share with you a winning exercise plan for battling osteoporosis!

DO YOU WANT TO TURN SLOW DOWN OSTEOPOROSIS

LEARN HOW HERE…

Going After the Enemy – The Silent Killer, Part II

In my last post I shared information with you about the silent killer, otherwise known as hypertension. If you are familiar with the term high blood pressure, then you know exactly what hypertension is. It’s known as a silent killer, and one that we can take on and win!

As a personal trainer, I am going to share with you what I tell clients. There are few things that a good exercise routine can not make better. Hypertension, believe it or not, is one of those things. Keeping a regular exercise routine can help you improve your blood pressure numbers, which will help you be healthier and help avoid being another hypertension statistic.

So here’s a few pointers to keep in mind when it comes to exercising and blood pressure:

First off, it’s important to remember that you cannot exercise if you forget to take your medication. It’s essential that you remember your medication, if you are taking a prescribed one for high blood pressure.

Checking your blood pressure to get your reading is essential. Ideally you should be doing it before, during and after exercise.

If you are exercising and see that your systolic number goes above 250 or the diastolic goes above 110, stop exercising immediately.

Keep in mind that if you take blood pressure medication it is going to have an impact on your heart rate, due to the beta blockers. They slow your heart rate, which means you may not be able to reach your target heart rate, despite your best efforts.

You should also avoid exercises like isometric decline positions and putting your arms higher than your head.

As for the amount of exercise you should be doing, stick to doing cardio exercise 3-7 days per week and aim to burn around 2,000 calories. Try to stick to an intensity level of 40-70 percent VO2 maximum. When you are biking, walking, or hiking, you have a variety of cardio options to choose from. Also, be sure to include circuit training, as well as flexibility training three days per week. Try engaging in Tai Chi, which will be quite helpful.

Knowing is half the battle, right? And now you know! I know you are a baby boomer, but it’s never too late to take action, especially when it comes to making yourself healthier. I work with clients on a regular basis who are senior citizens and are ready to get their health under control. It’s never too late! You can win the war on this silent killer. It’s a matter of making lifestyle changes and sticking with them!

 ARE YOU READY TO TAKE YOUR FITNESS TO THE NEXT LEVEL?  CLICK HERE TO LEARN MORE.