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

Facebook Frequently Asked Question: Strengthening Arms and Legs

 

 

 

 

 

Although I’m a personal trainer in the Vancouver, Washington area, I do also frequently get asked questions. They come to me from all over the country, as well as some from close to home. One of the questions I recently got from Karen M. is one that I often get from people.

Karen, like so many others, contacted me through Facebook in order to ask about how she can go about strengthening her arms and legs. She is retired now and looking for a way to build up strength. While she’s looking for a few good pointers, they can also be helpful to others who are seniors, retired, or who are baby boomers looking for a way to build up strength.

First of all, let’s look at a few of the reasons why it is important to build up the strength in your arms and legs. It doesn’t matter how young or old someone is, it is important to have strong arm and leg muscles. When you build the muscles in your arms and legs you will be able to perform activities more easily, such as biking, walking, taking the stairs, or whatever it may happen to be. Being fit and strong is also going to help you avoid injury, give you more speed, and as a senior it is going to continue to ensure you will have more independence.

Having muscle strength in your arms and legs is going to help you maintain your range of motion as you age. Once you retire, if you end up sitting around not doing anything your muscles are going to atrophy, or weaken. It is crucial that if you want to live good healthy retirement years that you build muscles in your arms and legs and you maintain them as you continue to age.

So what can you do to build that muscle and maintain it? First, I suggest working with a personal trainer, such as myself, so that I can put you on a program that is tailored to you and your lifestyle. Beyond that step, I would suggest you combine total body conditioning with strengthening your core muscles. Add in the arm and leg exercises to your already existing workout. A few things you can do include:

  • Take a barbell and do some walking curls with it. Start with a comfortable weight, but increase it over time. You will want to do 6 sets of this, with 8-10 reps per set.
  • You are familiar with sit-ups, but try the “chopper” sit-ups. To do this you will get in the sit-up form, come up as you normally would, but you will take your right hand and reach it over to touch the floor on your left side. Do the same with the other side. For this, do 6 sets that have 10-15 reps per set.
  • Start a routine of doing push-ups in order to help build your arms. Be sure to check out my post that explains how to start a push-up routine and build your arm strength.

These are a good way to get you started on building the strength in your arms and legs. As you age it is essential to maintain your strength. Working out each week is the only way to help you get there. If you are in the Vancouver, Washington area and would like to work with a personal trainer who can set you up on a plan just for you, be sure to contact me.

For more ways to strengthen your arms and legs CLICK HERE

Boomers, Training, and Olympians

 

 

 

 

 

 

What do baby boomers and the Olympians have in common? For those baby boomers who want to live life to the fullest, a lot! It may seem like baby boomers are just living their lives and going through the motions to some people, but for many of them their heart is filled with the same thing that fills the heart of an Olympian. And I mean beside the blood that’s pumping through it.

I’m talking about passion, drive, and perseverance. A baby boomer who wants to live a healthy lifestyle, train and get fit can learn a lot from an Olympian. No, they don’t have to become an Olympian, but picking up the attitude is going to make a world of difference.

The attitude of an Olympian is passion for what they are doing. They could not put in the time training that is required to make it to the Olympics if they were not passionate about what they were doing. They have a drive that keeps them going. If someone tells them they can’t do something, they push past it and keep going. They continue to persevere at every turn and every time there is a challenge that steps in their way. They don’t come up with excuses. Instead, they come up with plans, routines, and solutions that will take them from where they are to where they want to be, which this year is Sochi.

What does this have to do with baby boomers who want to be healthy? Adopt the same attitude and you will succeed! You have to want it, you have to work for it, and you have to let nothing stand in your way. If you continue on in your journey for the quest to be fit and health you will make it. You won’t let anything stand in your way.

There is a lot at stake for an Olympian. If they don’t make the cut they will have to find another job and the dreams of their passion may die. But there is a lot at stake for a baby boomer, too. If they don’t follow the plan to get fit and persevere, their health is at stake. They will likely experience a weakening of their body as they age, they will have more difficulty getting around, and they will probably not live the quality of life that they want to. Both the Olympian and the baby boomer have a lot at stake and following through with their goals, plans, and workouts are what is going to help them be successful.

Nobody can hold back an Olympian with a goal and a dream. The same can be said for the baby boomer on a mission to be healthy. It’s like the old saying goes… those who want to do something find a way. Those who don’t really want to will find an excuse!

One of the best places to start for your fitness goals is right here.