Handling the Dreaded Food Pushers

We have them here in the Vancouver, Washington area and there is a good chance that no matter where you are, you have them, too. They are the dreaded food pushers. You know, the people who will insist you eat their fat-filled desserts, despite you telling them you are on a diet or trying to stick to a healthier lifestyle. Well this holiday season you don’t need to take their pushing. This year, push back!

My baby boomer personal clients here in Vancouver often share their stories with me of how they were doing so well only to have someone push a pile of fresh baked cookies on them. Or perhaps it was a new dish that they insisted be tried. You tell them no, but they just don’t listen and keep pushing. Rather than give into them, you need to toughen up and push back a little. It’s a matter of your health and you need to be in total control of it, not the food pushers.

So just how do you go about handling the food pushers? Here are some tips to keep in mind:

  • Self talk. It is always helpful to have a list of all the reasons you want to lose weight or stay fit. Write them down on index cards if you have to, and then carry the list or reasons with you. As food pushers try to get you to eat things you know you shouldn’t, pull out those reasons as a reminder of why you are saying no.
  • Rehearse comebacks. Before you go into a situation where you there will be food pushers, try rehearsing your comeback. That way you will know what you will say when confronted by a food pusher and won’t be put on the spot thinking of an excuse.
  • Change mindset. You may feel that it’s rude to turn the food down. I disagree. It’s rude to eat something that you know you will regret later. Change the way you think about the situation so you can see the benefits of turning the food down.
  • Have a plan. If you will be attending a holiday event, go with a plan in mind. Decide ahead of time how much you will eat (such as trying three favorite dishes), and then stick to it. That way you will get to try a little bit, but you will be setting limits. Remember to use portion control.
  • Non-food rewards. Make a deal with yourself that you will get yourself a non-food reward by sticking to your healthy living habits this holiday season. Perhaps you can make it a new exercise shirt or something you have been eyeing.
  • Stick to your guns. If you had a food allergy you would never hesitate to tell a food pusher that you don’t want something. Have the same conviction and stick to your guns in turning down the foods that they peddle. When they see you are serious and don’t give in, they will move on to someone else. If you’ve rehearsed your comebacks you are less likely to sound rude. There are plenty of polite ways to say ‘no’.

As a personal trainer I work with a lot of baby boomers and senior citizens in helping them reach and maintain their fitness goals. These lifestyle choices will add years to their life. Many people go overboard when it comes to holiday eating, especially where food pushers come into play. Keep these tips above in mind so you can beat the food pushers and keep on the right path to your healthy lifestyle. You will be so glad you did!

 

Got flabby arms? No problem, here’s how to get rid of them!

Many people struggle with flabby arms, otherwise known as bat wings, back wings, and even grandma arms. The names are not flattering, but most people that have them don’t exactly find them flattering either. The good news is that there are ways that you can get rid of flabby arms, whether you are baby boomer or not!

Flabby arms are not just something that those overweight may deal with, although that it one reason that people have them. Those who have lost a lot of weight may also have flabby arms, as do some thinner people who have just never taken any measure to tone their arms. If you do nothing with your arms, there is a good chance that they will be flabby, or at least not very tone. But you can change all that.

Here are a few ways you can fight back against flabby arms:

  • Arm rotations. This is an exercise you can do without any weights. When you are standing around somewhere, simply put your arms at your sides and do rotation exercises. Rotate your arms, clockwise and counter-clockwise, repeating a dozen or so times. This is something you can easily do when you are standing around killing time.
  • Push-ups. Doing push-ups is a great way to strengthen your upper arm muscles, among other areas of your body. Each day, do a couple of reps of push-ups to help get rid of flabby arms.
  • Free weights. Using free weights is a good way to help tone arms and reduce flab. You can use some small dumbbells to do some dumbbell presses. Try holding them, as you sit in a chair, and hold them behind your head, slowly lifting to straighten out your arms. Do this a dozen times at each sitting.
  • Lose weight. If you have the flabby arms as a result of needing to lose weight, try to shed some pounds and then also follow the above steps. You can lose weight by eating healthy and exercising regularly.

As a personal trainer, I often work with people who start out having flabby arms. But with some attention to them and getting active, they are usually quite happy with the results they get. Flabby arms may be embarrassing to you, but they don’t have to be. Start making a point to do something at least 3-4 days per week to address your flabby arms, and in time you will see results.

Be sure to use a tape measure and measure around your arms when you get started doing these exercise. Then be sure to take another measurement each month, so you can monitor your progress. With some dedicated arm attention, you will say goodbye to flabby arms!

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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!

How to Overcome Fear and Do Well in Your Fitness Plan

Fear. It’s one of those things that will cripple someone and keep them from even attempting to reach their goals. You have probably felt it before. You worry about getting injured, about whether or not you will look silly, do everything correctly, or if you will be able to reach your fitness goals. Stop! All that fear is just getting in your way and keeping you from becoming fit. It’s time to face the fear and use some tools to overcome it.

You are probably familiar with the famous line delivered by FDR, when he said, “The only thing we have to fear is fear itself.” It’s true! You don’t have to fear all the other things. What you should be afraid of is being afraid because it immobilizes you. It will keep you from reaching your goals and becoming fit.

So just how do you go about overcoming the fear so that you can do well in your fitness plan? As a personal trainer, there are several things that I like to suggest to my clients who need to get past the fear to get fit. Here are my top three suggestions:

Create a vision. If you can see and think it, you can make it happen. Some people even create a vision board, which is helpful in helping to overcome fear and obtain goals. Every day think about what it is that you want and focus on that, rather than focusing on what you don’t want, what can go wrong, and all the barriers. Just keep the vision in your mind of what it is that you want. If you want to try the vision board method, just take a small bulletin board and fill it with images that you want, such as running, working out, images of health, inspiring quotes, etc. Then be sure to look at it daily.

Make a decision. Fear keeps us idle. It prevents us from going forward and making a move. It’s time to make a decision that you are going to move forward and make fitness a reality. Take some time to think about and write a list of what all getting fit can do for you in your life. Then make a conscious decision that you are going to leave behind the fear and move forward to obtain fitness.

Practice daily. To be fit you need to make fitness a daily practice. By doing this, you will achieve your goals and working out will become a habit. Once you have made physical activity, working out, and eating healthy a daily part of your life, it will become as much of a part of your daily routine as getting dressed, brushing your teeth, and checking the mail.

I know that getting started with a workout routine can be scary. I see it with many of the baby boomers with whom I work. But don’t let that fear keep you from being fit, which will add years onto your life. Face the fear, push on to reach your goals, and enjoy being fit!