Step Into My Office – David’s Story, Part II

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If you haven’t yet read part one of David’s story you can find it here . David had to take off for surgery, but I advised him to meet with his physical therapist after his surgery. This way he could find out about the strengthening exercises he could do, that he could still do some cardio, and he could also focus on great nutrition.

David had the surgery and met with his therapist, as well as getting good nutrition advice from Andrea. Now with the surgery behind him, a great diet to follow, and exercises from his therapist, he took action. David went on to drop another 15 pounds after his surgery. Over the next three months he became a gym rat! It was working for him because he was working it. And don’t think that he just worked out all day. David also had a busy career that included travel and high-level executive commitments, as well as family time. He made sure that working out was at the top of his to-do list each day.

He was thrown yet another curveball when he was at the point of making some real progress. A knee doctor told him that at some point his knee would need to be replaced. The pain became too much and he ended up going in for full knee replacement surgery. Following the surgery he again had to meet with doctors and physical therapists, and he made a plan to keep the progress going to strengthen his knee. He continued his mobility exercises and cardio. In fact, he could be seen riding his bike daily with what he called his racing tights (compression pants to keep blood clots form forming and to keep swelling down). He had his headset on listening to the Beatles, eyes were closed, and he was visualizing himself riding in the mountains.

Seven months after surgery and he was down to 230 pounds, which was over a 100-pound weight loss! That was such a great day for David and it hit him with a lot of emotions of happiness, gratitude, and fun. He didn’t think it was possible to do, and at first he was just going to hunt and hike better, but the results were even better than he had imagined.

David had lowered his blood pressure, reduced his cholesterol, and his doctor was blown away by his results. He had to get new workout clothing, and he would flex his biceps. He liked the tight feeling in his muscles. Plus, when he came back from hiking he showed me a video of him moving effortlessly through the mountains. I can see why he wanted to lose the weight, as the views he saw hiking were beautiful!

David often gives me credit for his results, because I was the personal trainer who worked with him. He feels that I have done the most good for him with all of the training he has ever gotten. But I have to remind him that it worked because he worked it, and it was a honor to play a role in helping him with that journey.

Currently, David is 223 pounds and is at 17 percent body fat, and he still isn’t done. His target is 213 pounds and 13 percent body fat. He’s even looking to remove some of the excess skin as a result of his successful efforts. The best part is that he is in the best shape of his life and with his view of life and physical vitality he views 60 as just the start to life.

“Work, play, and life have never been better,” says David.” I look forward to the many years ahead with all of the things I love versus where I started from, dreading to hold a plan. I now own the planks, close grip bench presses, and dead lifts.”

David’s results may not be typical, but they go to show that transformations like this are possible. Ultimately, you are responsible for your workout effort, eating the right foods, and you should always meet with your doctor before starting a new exercise plan and diet plan. Also, consider working with a personal trainer, such as myself. It may be just the extra motivation you need to help get it all to work this time around!

 

Step Into My Office – David’s Story, Part I

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In this two-part series I want to share with you one of my client’s stories. His name is David, and his story is not only inspirational, but one that you may also relate to. As a personal trainer in the Vancouver, Washington area, who specializes in working with baby boomers and seniors, I get to work with a lot of different people. I’m happy that I got the opportunity to work with David!

One day as I was finishing my work day and about to head out of the gym I saw a gentleman who I always say “hi” to on my way out. This day, however, was different as I was leaving. When I greeted him today he stopped me and told me to step into his office, which happened to be two chairs side by side in the gym. I took a seat and we began to chat.

The man, who I came to learn to was David, was covered in sweat and started telling me about how he just finished his “death march” on the treadmill. His voice was deep and as he laughed I knew that he had a great heart, he was just missing something. He began to share with me how he had been doing the treadmill on a daily basis, as well as when he used to train in the past. He trained in the past and had a personal trainer who had given him a great workout, but he couldn’t put it all together. He couldn’t keep the workouts consistent and couldn’t seem to get the weight off.

He told me that he wanted a workout that wouldn’t kill him, or leave him feeling like that’s what was happening. He needed a workout that would help him become consistent. While his desire wasn’t to have 6-pack abs, he would still be happy if he had them. His desire was really to go hunting and hiking with his uncles, cousins, niece, and nephew. I explained to him the time commitment working out would take in order to get to where he wanted to be. He needed to commit to getting at least 5 hours of exercise per week, and that we would work up to that, so the 5 hours wouldn’t kill him, but it would provide a nice mix of mobility work, cardio, and weight training. I also said he would need to keep a food log.

David asked if I’d be available in the morning, because he’d like to give it a test drive for a month. I told him that there were no test drives; he had to be 100 percent committed for a full month. I told him he would be happy with his results, and if he wasn’t then he could quit and just give up on life. As a personal trainer I knew that if he stuck to the commitment that he would be happy. He said he’d meet me at his office (the two chairs in the gym) at 5:50 the next morning.

David showed up and we took his weight and measurements and got to work. David weighed in that morning at 327 pounds. Would he remain at that? Only time would tell!

He loved the mobility work that we did and after finishing the first session he said he felt amazing and could get used to doing it. I gave him a copy of my Boomer Fitness workbook, which features all the stretches and exercises. I told him it was his job to show up 10 minutes before his session to do the stretches. The next day I smiled as I walked in and saw David warming up with his stretches. When I saw that, I knew he was committed!

We then started in on the weight and I noticed hi was doing a lot of clock watching. When I asked him was going on he replied, “Kid, I love you, but I hate you and I’m counting down the minutes.”

Day after day and week after week went by. At the end of the first month David had dropped 10 pounds. Then a curveball hit him. He had a degenerative disk in his neck that was pinching a nerve and giving him horrible pain. He went to the doctor and found out he would need surgery, as well as a two-month break from working out. David was fearful that he would take a step back, but how long would that step back be?

READ PART 2 HERE

Who would you be if you stopped holding yourself back?

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It’s probably not a question you ask yourself often, but you know there are things you dream of that you would like to do. Perhaps it was finishing that degree, taking on a whole new career direction, or dropping 100 pounds. Whatever it may be, do you know what it is that is holding you back? I do, and for most of us, it’s you!

Now before you hit the little “x” up in the corner and close this article just hear me out. Maybe what I have to say will leave you feeling like it was a waste of time, but just maybe it will make some sense to you and get you to take some action.

About five years ago I took a 10-day vacation just to relax and renew. This was a great vacation that allowed me to be alone and spend time reflecting on what it was that I loved in life, who I was at my best, and what it was that I really wanted to contribute to others. During that vacation I spent quality time with my family, working out, and just sitting alone in the middle of nowhere, giving me plenty of time for soul searching.

It was during that time that I would journal, where I wrote down what it was I wanted. I shared on those pages that I wanted to create a fitness DVD program that would help others, I wanted to start my own gym, and I wanted to inspire other trainers so they could help even more people.

Over the course of the last five years, since taking that vacation, there were several revelations that I’ve experienced. The loss of both of my grandparents helped me to see their lives as examples of people being at their best. It was that which inspired me to start Boomer Fitness.

When I announced that I was going to start Boomer Fitness there were people, even those in senior positions, who laughed and said that I didn’t have what it took to be club manager. Now I can proudly say I own one!

Every day in my line of work I get the gift of being able to meet new people who want to get stronger, leaner, and more fit. It’s truly a blessing to see these people use these new health benefits to be better family members, and better leaders in their field.

On that vacation I put on paper what I wanted to do and I thought a lot about it. I stopped holding myself back and went full speed ahead to achieve those goals. So now I ask you, what would you do in the next five years if you knew you couldn’t fail? Who would you be at your best and how would you make your life and the life of those around you better? When will you stop holding yourself back? There’s no time better than the present to get started and make it happen!

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 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

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

Tips for Increasing Upper Body Strength to Do More Push-ups

As a personal trainer in the Vancouver, Washington area, I get a lot of questions. Sometimes they come in person, while other times they come to my Facebook page. One of the questions I frequently get is how someone can increase their upper body strength so that they can do more push-ups. So let’s take a look at that now!

Doing push-ups is essentially a great way to test your upper body strength. Many people, like Patty S., who recently asked the question on Facebook, found that as she was getting older she wasn’t able to do as many push-ups. Today she can only do 2-5 push-ups. In order to increase that, the upper body strength will also need to increase.

Whether you have limited upper body strength as a result of recovering from an accident, like one of my baby boomer clients, or another reason, you can work on this. One client of mine went from being able to do 5-10 on a good day to being able to do 50 within 12 weeks of training. Another one of my clients, who was in the military, needed to improve so she could pass her physical tests. With a five-week period of training she went from doing 5 push-ups to doing 25, which helped her get her passing score and rank.

It is never too late to increase your upper body strength so you can get better at doing more push-ups. Here are a few tips to help you do just that:

  • Always focus on form. Your form has to be right so you are building strength and avoiding injury. Good form includes hands being under shoulders, neck being tucked, and hips being in line with your head. Your back should never be arched or sagging, and your head should never be looking upward.
  • Start out by doing countertop push-ups. You can do this with any countertop. In a standing position, place your arms on the countertop, consider your form, and do as many push-ups as you can do in this position.
  • Once you can do 20 countertop push-ups it is time to move up to knee push-ups on the ground. On your knees, maintain your form, and do as many as you can.
  • When you are able to do 20 knee push-ups it is time to do full push-ups. Start out doing as many as you can, and when you can’t continue switch to knee push-ups to get your full reps in.
  • While building up your strength you will want to do these three times per week, working yourself up to 100 push-ups during each workout.
  • It is also important to do reverse push-ups in order to maintain a balance in your shoulders. As part of your work out add in pulling exercises, or reverse push-ups, where you are pulling your body weight and using the proper form and alignment.

Whether you are a baby boomer or not, it is never too late to increase your upper body strength and get better at doing push-ups. Stick with a program and over time you will be surprised at how many push-ups you will be able to do. I help many clients in the Vancouver area to get fit and believe you can do it, too!

To get your program to improve your push-ups and overall fitness CLICK HERE 

Think it’s ever too late to get fit? Think again!

What age is too old to start getting in shape? Would you think that someone who is a grandpa is far beyond his prime years for doing so? What if I told you that you were wrong? Completely wrong! Well that’s exactly what I’m saying. It is never too late to get fit. Baby boomers are doing it, senior citizens are doing it, and so are grandparents!

A great example of it never being too late to get in shape and reach fitness goals is Robert Durbin. He’s a 64 year old grandfather who lives in Louisville, Ky. Just seven years ago this grandfather was overweight, had health problems, and needed a cane or walker to get around. But he decided to take control of the situation and become fit. While it may seem it was a feat against all odds, the results are impressive!

Durbin spends about four hours every day working out. He’s retired, so he can put in that kind of time at the gym. It’s a bonus – it gives him something to do and is good for his health. He works out seven days a week. He also maintains a healthy diet. He follows a clean eating diet, which includes eating 5-6 small meals per day, and avoiding fried foods.

Following this diet and fitness plan he was able to lose 70 pounds! He also become healthy, fit, and rock hard. He has strength and fitness that many people in their 20s never see. So how did he do it? By making the commitment to get fit and take control over his health, first and foremost. To do that, he worked with a workout team, learning what types of exercises would benefit him. He also never gave up. For seven years he has plugged away, making his health and fitness a high priority. And it shows!

You can get fit, too. It doesn’t matter how old you are or what type of health/physical condition you are in. What’s important is believing you can do it and then making it happen. If you want to be the next Durbin here’s what you can do:

  1. Make the commitment to get fit and live a healthier lifestyle. You will be glad you did it and so will your family.
  2. Work with a personal trainer. As a personal trainer in Vancouver, Washington, I specialize in working with baby boomers, senior citizens, and grandparents.
  3. Never give up. Make it a priority to take care of your health, get fit, and put you at the top of your list.

Robert Durbin showed everyone that he could go from being an overweight grandparent with health problems to a ripped grandparent who is fit and healthy. He is a great example for his kids and grandkids of not only a healthy lifestyle but a healthy life attitude. You can do it, too! I’ve helped many people in the Vancouver area with their personal training goals, and I can help you as well. It’s never too late and you are never too old. If you are breathing, and I think you are, then you can achieve new fitness levels!