Top Fitness Tips Learned in 2011 (and How to Make it a Great 2012)

One of the many benefits of being a personal trainer is that I get a chance to keep up on learning lots of fitness tips, news, and information throughout the year. One of the benefits of keeping a blog is that I get a chance to share that information with all my readers, both baby boomers and beyond. Throughout 2011, there were several key fitness tips that I picked up that I think can help you make 2012 the best year ever!

Here are the top fitness tips I learned throughout 2011:

Taking a break can be a good thing. It can help you to get re-focused, so that you come back fresh and ready to get down to business. Taking a vacation or small trip, for example, will help you reflect and remember that you are not a human “doing,” but rather you are a human “being.”

Getting a tune-up can be a really great thing. By a tune-up I mean a massage, acupuncture, or some other type of activity that helps you feel great. After all, we take our cars in for a tune-up, so why not take in ourselves? It will help with recovery, mind clarity, and overall wellness.

Making health and fitness a lifestyle is crucial to long term success. One effective way you can make your fitness goals a long term lifestyle is to work with a personal trainer. The support, guidance, and accountability is extremely important and effective.

Trying something new can be a great way to clear the mind and help you feel good. For example, this past year I went to the symphony for the first time. I found that I enjoyed it! It’s important to try new things and remember that variety is the spice of life.

It is important to find things you love to do and then do them during the week. This will help you to take care of yourself and your passions, so you can give more of yourself to others.

Just because someone takes a step backward doesn’t mean they have failed. Two steps forward, one step back, means you still took a step forward! Don’t get caught up in what you are not getting. Instead, focus on the fact that you trained four days, for example, rather than focusing on the fact that you are not at your goal yet.

You can’t out-work bad nutrition. If you consistently eat poorly, it will catch up with you. It is essential to eat a healthy, balanced diet to have overall wellness.

Whether you are a baby boomer or not, or you are seeking weight loss, or just want to adopt a healthy fitness lifestyle, you can increase your chances of success in 2012 by keeping these points in mind. This year, success can be all yours!

Gym packed? Don’t give up!

 

 

 

 

 

Sure, the first of the year hit, and if you are someone who works out regularly, you will doubt have noticed a difference at the gym. Yes, that’s right. There will be a change in what’s going on at the gym! Each January at the gym you can tell what time of the year it is without ever looking at the calendar. There’s a reason for it, but don’t let it get you down. The more you know about why it happens and what you can do about it, the more successful your fitness schedule will be.

In the first day or two following New Year’s I arrived at the gym to find a crowd. In fact, I couldn’t even find a place to park. I spent some time circling the parking lot to find a spot, asking myself how this can be so? Being a personal trainer I know the answer to this question, and I know how to compensate for it. But others don’t, and that worries me!

Think about what happens each January. You guessed it. People set resolutions for the New Year, and millions of them include goals to become healthier. While they are great goals for sure, they can really pose a problem at the gym. As each New Year starts, the gyms around the country become filled with all the people who have decided to make fitness one of their new goals. Problem is, they arrive at the gym with all those who have already been there all along. This can make for some really cramped conditions and makes it harder to get on the machines you want.

In fact, once I got into the gym, I had to wait for a treadmill to open up. The next day I couldn’t get my circuit training. It’s enough to make people want to throw their hands in the air and turn around and head for the door. But before you do that, know that there are some solutions to this busy gym problem.

Here are a few things you can do to combat the busy gym problem:

Pick an area to workout in that you will be able to do similar exercises. Maybe you won’t be able to find the exact machines, but if you are a little flexible, you can still work the same muscles.

Do some superset exercises, which are great for burning fat and working through plateaus. With superset exercise you do two different things, one right after the other, but you don’t stop to rest in between. For example, do a cardio exercise, then go immediately into a strength training exercise. Superset exercise save time, but are highly effective.

Rather than focus on cardio, where all the people are lined up waiting for machines, do body weight training routines.

Another important part of the equation in beating the first of the year rush is to work with a personal trainer. A personal trainer will keep you baby boomers focused on what you need to do, how you can get it done (even when the gym is busy), and best of all, you won’t quit your routine at Valentine’s Day because you are not seeing the results!

Hormones and Aging

Hormones are vital and powerful chemicals, within each and every one of us! They act as messengers throughout the body and affect every function and action we perform! Our hormones have a direct impact on our moods, thoughts, blood sugar, blood pressure and temperature, just to name a few!

As the years pass, the hormone levels are processed at a slower rate and levels can be altered. Some levels may decrease and others may increase. This unsurprisingly can create a great array of disruptions around the body. The most renowned hormones that decline are estrogen, testosterone and DHEA. Hormone imbalance is a very common experience during aging, but don’t worry because there are very effective ways around this!

First let us talk about Estrogen, DHEA and Testosterone.

Estrogen

Estrogen plays a large part in maintaining healthy bones. The risk of bone loss and osteoporosis increases with the decline of Estrogen levels.

Testosterone:

This hormone is responsible for maintaining bone mass, muscle strength and libido. Sexual activity and general well-being can also decrease with the loss of testosterone.

DHEA:

This amazing hormone is a product of the adrenal glands and is commonly referred to as the fountain of youth hormone! It assists in a positive and youthful function throughout the entire body. Following the reduction of the hormone, a person can usually experience poor immunity, memory loss, low energy and libido. DHEA can also impact stress levels and bone density. Lower levels of this hormone become apparent when we pass our 20’s.

Other Effects and Risks:

The significant decrease in hormones, that usually accompanies aging, can dramatically increase the risk of:

Depression
Low Libido
Osteoporosis
Heart Disease
Irritability
Mood Swings
Diabetes

What can be done?

The imbalance or reduction of hormones, during the aging process, can create chaos but it’s good to know that relief is only an appointment away!

Check Ups – Schedule regular check up with your doctor to monitor your hormone levels and ensure that you feel in tip top health. Blood is usually drawn and blood glucose levels can be checked at the same time, to check for any signs of diabetes.

Supplements – Hormone therapy and supplements are becoming increasingly popular for their positive effects in dealing with many hormone-related problems that follow aging!

Contact your local doctor to discuss any further concerns or questions you may have about hormones and aging!