Shopping Cart Revisited – Keeping Healthy Foods On Hand

If you are like millions of other baby boomers who are trying to lose weight or get in shape, you know how important it is that you keep what you eat in check. Problem is, while we all seem to know that, we don’t all take the steps to ensure that we will reach for healthy foods when we are ready to eat. In order to have healthy foods when it’s meal time, we need to put them in our cart while at the grocery store!

What you shop for makes a huge difference in your fitness and health goals later on. As a personal trainer, I have worked with many people who sabotage their efforts by getting really hungry and then reaching for anything to eat. That anything often turns out to be food that is less than healthy, thus setting them back, if done on a regular basis.

One of my clients texted me one day to ask if something they had on hand was okay for them to eat. That food just so happened to be pizza rolls! Another one of my clients texted me a picture of a hot dog and asked if that would be acceptable to eat. As you can imagine, I said no on both accounts. But I wouldn’t have had to if they had bought healthy food to begin with. Honestly, folks, it all starts with the selections we make at the grocery store.

There are many reasons that you need to shop the perimeter of the store and make sure that what you put in the basket is going to help you reach your fitness and weight loss goals, not inhibit them. Not long ago I did a whole segment on what you should put in your cart, which you can view here. So why should you shop smart to begin with? It’s simple:

  • Having only healthy food on hand will ensure that when you get hungry you eat healthy.
  • Getting used to eating healthy food will give you more energy, help you reach your fitness and weight loss goals, and keep you feeling great.
  • While you are working on the outside of your body, the food will be helping the inside become healthier.
  • With healthy food in the pantry, you are less tempted to fill up on things that you will regret eating later.

The bottom line, for senior citizens and everyone else who is out to be healthy, is that if we don’t have healthy foods in the cart, we won’t have them at home, and then we won’t eat them. When that happens, we won’t be happy with the results we see at the scale, when we get our blood laboratory work, or when we look in the mirror. So make it a goal this week, and every week, to let your health quest start at the grocery store, with what you put into your cart!

CLICK HERE TO LEARN HOW TO EXERCISE WHILE EATING HEALTHY……

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.

Taking on the Enemy – The Silent Killer

When you read about the silent killer, you may not even be aware of what I’m referring to. Many people are not, which is why it is considered a silent killer. It is one that can easily creep up on people, and when it does, well, it completely ruins their life. In order to take on this silent killer, it is important to know what your blood pressure numbers are, because the name of it is hypertension.

Hypertension is the medical term for high blood pressure, which is how hard or forceful your blood is pumping through your body. According to the Centers for Disease Control and Prevention, there are nearly 26,000 people who die each year from hypertension. In order to take on this enemy, it is important to first know what your blood pressure numbers are. You can get these from your doctor, or you can even take your blood pressure at one of those free self-use machines set up in stores and pharmacies.

When you get your blood pressure reading, it will be in two numbers, such as 120/80. You can have one or both of these numbers be too high, contributing to the hypertension. Here’s what the numbers mean:

120/80 or lower – this is normal

Above 120/80, but below 140/90 – this is pre-hypertension

140/90 or above – this is hypertension, or high blood pressure

The factors that contribute to your blood pressure include obesity, being African American, stress, drinking too much alcohol, consuming too much salt, diabetes, smoking, and a genetic predisposition. If you have high blood pressure there is hope. You have the ability, most of the time, to combat it through lifestyle changes.

Here’s what you need to do in order to address the hypertension and see improvement in your numbers:

Improve your diet by reducing fat, eating more fruits and veggies, eating more fiber, and opting for lean sources of protein. You will want to reduce the amount of saturated fat and cholesterol in your diet. Also, watch the amount of salt that you consume, keeping it under 1,500 mg per day. Be especially careful when eating out or consuming pre-packaged foods, as they are both typically high in sodium.

Engage in at least 30 minutes of cardio exercise per day, such as walking, dancing, or biking.

Find ways to manage stress, such as doing yoga, Tai Chi, or journaling.

Lose weight, as even a couple of pounds can make a difference in blood pressure.

Watch the amount of alcohol that you consume. Not only is it bad for hypertension, but it also contributes a lot of unnecessary calories.

Coming up next, I will go over how you can use exercise to take on this silent killer. When it comes to blood pressure, baby boomer or not, you can fight back, and win!

WANT TO LOOK AND FEEL LIKE YOUR 30’S??!! LEARN HOW ……

Going After the Enemy – Taking on Diabetes!

So you have been told you have Type II diabetes, now what? Well, like other health issues, the more you know, the more you are able to take on that enemy and succeed in beating it! Diabetes is an issue that is plaguing more than just the baby boomers of the country. It’s becoming a widespread problem, one that we need to get a handle on. In fact, the Center for Disease Control and Prevention reports that nearly 26 million Americans now have diabetes. And what’s scary is that 7 million of them don’t even know it!

When it comes to the baby boomer generation, nearly 11 million people have diabetes, or nearly 27 percent of the population. The problem with diabetes is that it robs you of your quality of life. It is a major factor in heart disease and stroke, can lead to kidney failure, amputations, and even blindness. It’s the seventh leading cause of death in the country as well.

Type I diabetes used to be called juvenile-onset diabetes and accounts for about 5 percent of all cases. It’s a type of diabetes that typically affects children, leaving them in continuous need of insulin delivery, by injection, in order for their glucose levels to be regulated.

Type II diabetes used to be called adult-onset diabetes. Today these names have been changed some because as our lifestyles have become more unhealthy, even children are getting the type of diabetes that used to be typical of adult onset. With this type, the pancreas loses the ability to produce insulin.

Type II diabetics make up 95 percent of all the diabetes cases in the country. And the problem is that 85 percent of those who have it are over weight or obese, issues that are closely related to the problem to begin with. Doctors may want to prescribe drugs in order to help with Type II diabetes, but the truth of the matter is that this is something you can take on and win all on your own!

The real drug that you need is a combination of diet and exercise, whether or not you are taking a prescription medication. Exercise, which acts as an anti aging drug, helps to control blood glucose, as well as improve insulin sensitivity acutely and chronically by building muscle and decreasing body fat. It also helps to reduce the risk of diabetes other sneaky friends – high cholesterol and high blood pressure.

Exercising also gives you a better outlook on life. Your hormones will be doing better, you will feel better, and your demeanor will be more pleasant as well. If you stick with an exercise and diet plan, your doctor may need to re-adjust your insulin dosages in order to prevent hypoglycemia, a condition when your blood sugar level drops too low. Hypoglycemia symptoms include dizziness, light headedness, and confusion. It’s a serous condition that can lead to a coma.

If you have diabetes, be sure to speak with your doctor about implementing lifestyle changes to help combat it. Your body will thank you for it, and you will feel great as a result!

READ PART 2 HERE

WANT THE HEALTH AND VITALITY

AT THE AGE OF 45-65

LEARN HOW..

Video Ask Brian; Greek or Plain Yogurt?

Being a personal trainer who specializes in baby boomers and the creator of the popular comprehensive home video system that leads them to fitness success, I get a lot of questions sent my way. Whether they come through email, in person, or as comments on my blog, I try to take the time to answer every one of them. In this video blog segment, I am going to answer some of the most recent questions I have gotten, because I figure there are more of you out there that would also like to know the answers.

Lisa – Troy, Michigan

What is the best way to reach my fitness goals without giving up after a week or so?

This is a common complaint for those trying to lose weight or reach fitness goals. They start out on a Monday, and it seems like they are ready to start out again the next Monday, and maybe even the Monday thereafter. Somewhere along the way, they give up and stop trying to reach their goals. The best way to reach your goals is to set them first. Write the goals down and review them regularly. Then, every day do something toward helping you reach your goals. Remind yourself of why you want to reach them. If you do slack or do something that wasn’t good for reaching your goals, quickly get back on track.

Bart – Las Vegas, Nevada

Help! I love to snack. I know it’s not good for me, but I still like it. What can I do so that I don’t blow my diet?

Who doesn’t like to snack? Most of us love to have a snack or two throughout the day. There’s nothing wrong with having a snack. The problem is what your snack consists of. If you are making healthy snacking choices, then you have nothing to worry about. But if you consistently make unhealthy snacking choices, you will end up sabotaging your efforts and maybe even end up gaining weight. Start out by limiting the number of snacks you have per day. It’s important to stock your home with healthy snack options so that you can reach for those every time. Try such things as apple slices with natural peanut butter, a rice cake topped with natural peanut butter, a green smoothie, a handful of nuts, or hummus with a handful of pita chips. These are tasty snacks that won’t end up making you feel guilty later.

Alaina – Hollywood, Florida

Being a senior citizen, I see all my friends want to take a seat and not exercise. I want to keep moving. They tell me I am doing too much at my age. Help, what should I believe?

First of all, congratulations for being active! No matter what age you are, it’s always a good thing to remain active. You should exercise regularly, whether you are a senior citizen or teenager. As a senior citizen, it’s ideal that you get a minimum of 30 minutes of cardio on most days of the week, plus you should add in a couple of days of weight bearing exercise to help keep your muscles in shape.

Delores – Lima, Ohio

I am finding that the older I get, the more off-balance I feel. It makes me shy away from exercise, although I know that’s not a healthy thing for me. Can you tell me how I can improve my balance so that I feel more confident engaging in exercise activities?

You are not alone. Balance issues are a common complaint with many of the baby boomers that I provide personal training services to. It’s believed that 9-10 percent of senior citizens suffer from some sort of balance issue. The good news is that whether there is a problem now or not, you can work on improving your balance. Try taking a weekly Tai Chi class, which is a mild form of martial art. It’s an ancient activity that is great for improving balance. Other good options for improving balance include yoga, one-legged standing positions, and Pilates.

Fred – Madison, Wisconsin

I am about to begin an exercise program. However, I suffer from arthritis, and I’m afraid the joint pain may prevent me from sticking with the routine. Do you have any tips for helping to protect my joints when it comes to working out?

As a personal trainer who works with senior citizens and baby boomers, I can tell you that this is a common concern that people have. The problem is that most people think that they should not exercise because the pain is present, when ideally it is the other way around. Those with joint pain or arthritis will actually benefit from maintaining an exercise program. To help protect your body, avoid over-working your muscles, apply heat for about 20 minutes before exercising, always spend 10 minutes warming up, and use slow, yet steady movements. If you have extreme pain, you should stop immediately.

Larry – Lancaster, California

I hear a lot of talk about the importance of knowing your heart rate when working out and in reaching your target heart rate. But I’m not sure what it is or how to figure it out. Can you help?

Yes! Knowing your target heart rate, and then staying with it, can help you get the most out of your workout. You can use this calculator provided by the American Cancer Society to find out your rate, as well as how to take it during and after you are finished working out.

Carol – Austin, Texas

Is there a way I can get fit without leaving my home?

 Yes! Check out my comprehensive  Boomer Fitness DVD program. It will do just that!

 

Hitting the Road: Part III – Staying Healthy On the Road

In the first part of this series I offered baby boomers advice on preparing for travel. In the second part of this travel series I offered advice on how to be healthy while on the road. In this third part of the series I want to offer advice to help you stay healthy during your vacation. Yes, you really can stay healthy while on vacation!

So let’s assume that you have reached your travel destination. Whether are staying at a hotel, a friend’s house, or you are on a cruise ship, there are easy ways to get in a workout and stay fit. Before arriving to your destination you should have done some research in order to find out where the local workout facilities and trails were. Now it’s time to put it into action.

What you want to do is make sure you maintain as much of your routine as possible. If you are used to working out once per day, make sure you continue that. Even if it means getting in 30 minutes or so of good cardio in the hotel swimming pool or on their treadmill, you need to stay working out. If you are staying at a place that does not have such facilities, find a local gym. Most will allow you to pay for a temporary guest pass so that you can get workouts in.

You are traveling, so you will want to also visit new places, and hopefully you can burn some calories through this route as well. Try to walk as much as possible, such as to go see local attractions. If you are staying with friends, or near friends, team up and get them to take an early morning, or after dinner, walk to burn some extra calories. Be sure to always do a proper warm-up, regardless of what type of workout you plan to do.

Eating is an important issue while on vacation, and not just for baby boomers. Here are some tips to keep in mind when it comes to baby boomer nutrition while on vacation:

Breakfast – Most hotels offer a continental breakfast. But most of the time they are not stocked with nutritious food. Avoid things like pancakes, waffles, sugary cereals, and donuts. Walk past all the white flour items sitting on that table! If you feel you must eat from the continental restaurant, opt for the yogurt, eggs, fresh fruit, juice, and some whole wheat toast.

Meals – For lunch and dinner, stick with soups and salads (dressing on the side), split a meal with someone, and keep alcohol to a minimum. Ask for baked over fried, and avoid dishes that contain cream. Skip the dessert, or if you feel you really want it, split it with others.

Snacks – Stop at the store and stock up on things like water, string cheese, crackers, veggies, and almonds. Have healthy snacks on hand all the time, so there are no excuses.

There are also plenty of neat apps that will help you keep track of calories and your physical activity. Check out My Food Diary, Calorie King, or others that will help you keep things in perspective and not go overboard.

I work with baby boomers who tell me they gain weight on their vacations. It really doesn’t need to be like that! Put in some effort in planning and making a commitment to stick to your goals, and you will come back feeling great, rather than guilty!

 Do You Want The Body You Deserve While On the Road??  Learn More……

 

 

 

 

 

 

 

 

 

Are Prescription Drugs Really the Answer?

Right now there are over 311 million people in America. According to the Centers for Disease Control and Prevention, 48 percent of them take at least one prescription drug. In 2010 alone there were 2.3 billion prescription drugs ordered at physician office visits, with around 74 percent of all office visits resulting in a drug prescription. But are all these drugs really the answer?

As a baby boomer, you likely go to the doctor regularly, if only for check-ups. What often happens is they run a blood test, look at your cholesterol numbers, for example, and fire off a prescription for Lipitor, or some other statin. Yes, the drugs will help lower the risk of the disease, but in some cases it is merely a slow death.

So let’s say that you get your prescription for Lipitor and then you head home and carry on, business as usual. You eat the same diet and avoid regular exercise in the same manner. You haven’t taken care of the problem since you haven’t changed your lifestyle. You have merely put a bandage over the problem!

What’s more, is that those prescription drugs have side effects. In some cases the side effects are so severe that you probably should have just stayed home and did nothing. There is a better way to handle many of the issues that you may be getting prescription drugs for… it’s lifestyle changes!

Even if you have pain, weakness, or joint issues, you can begin exercising. Start out slowly and gradually increase what you are doing. Work with a personal trainer, who can assess your current level and then help you get to where you want to be. The exercise, along with adopting a healthier diet, is going to help you make progress toward a healthy lifestyle – one that will help you avoid those prescription drugs. Also, find a support group, where you can be around other baby boomers who are on a mission to be healthy.

You do have an option – either you can succumb to the slow death, or you can start making progress and living your life to the fullest. Start by finding out what you have risk factors for. Then, set a 90 day plan to make small lifestyle changes, such as exercising for 30 minutes each day, eating at least 5 fruits and vegetables daily, and opting for whole grains and lean sources of proteins.

The next time your doctor wants to write you a prescription, ask if there is something you can do to change your lifestyle in order to address the situation. Chances are, you can address many of your health issues by living a healthier life. And you will feel better along the way!

Acting and Thinking Your Age? Change the Paradigm!

As we age people often believe that you have to act a certain way. But when you think about it, do you really need to act so different at 60 than you did at say 45 or 50? I’m hear to say that you do not need to. This is something that needs to be said. You do not need to match your age with how you act. I propose that it’s time we shift the paradigm and start aging in place.

It’s time to start showing who the baby boomers are and taking more control over what a baby boomer is capable of doing. Change what someone thinks of when they consider how a baby boomer acts. Young boomers may be 45-55, while older baby boomers are 55-65, but age is merely a number.

Think about how long you can expect to live. The average life expectancy today is 77.8-80 years old. So if you are 65-70, why would you walk around acting like you are old? You shouldn’t be. You can help redefine what baby boomers do and how they act.

The scary truth about age is that 85 percent of baby boomers will get a chronic disease by the time they reach the age of 65, according to the Centers for Disease Control and Prevention. You name it, the risks are there, and they are getting everything from hypertension, coronary artery disease, diabetes, and cancer. Sadly 75 percent will end up dying from these diseases, especially when they involve coronary heart disease and cancer.

Remember when I said it’s time to age in place? Well, doing that gives you hope! You can make changes that will help you prevent these problems. Most of the diseases that we die from are preventable through lifestyle changes. One of the most important things you can do, no matter what age you are, is to start exercising regularly. Exercising can’t fix a disease, but it can sure go a long way toward prevention. It allows you to function on your own as you age and will help give you a better quality of life as a senior citizen.

The key to how baby boomers act is in your hands. You can choose to take a seat and say you are getting “old” and can’t do what you used to, or you can choose to be active. By choosing to be active, you will age in place, which will keep you feeling good, looking good, and enjoying your senior years!