Monthly Archives: December 2016
Monthly Archives: December 2016
At the beginning of a new year, many people will set New Year’s resolutions. However, 92% of people who make these resolutions don’t stick to them. Why is this? It is likely because the resolution is not yet a commitment.
In order to be successful in meeting any goal, you must be committed. To get clear on your level of commitment, you must first ask yourself why you are making this resolution. What is your why?
When you know why you want to achieve this goal, couple that why with a vision for what your future will look like when you reach your goal. What is your vision of what health and fitness looks like? When you keep your why and vision top of mind, you then have a vow or commitment to do these things for yourself because you know exactly why you are doing them and are driven to achieve your desired end result.
However, having the vision is only have the battle. If you’re not willing to do the work to make your vision a reality, you won’t be successful. Do you love yourself enough to make this vow? If so, create a plan and stick with it.
This year, don’t just make new year’s resolutions. Make a commitment to become a better version of yourself. If you need help, check out the Surefire Results for Weight Loss Program. This is a program that provides real results through focusing on three lifestyle changes. You’ll also have access to me as your trainer and a private Facebook group for accountability. This program has a money-back guarantee, so don’t delay!
Dr. Joan Vernikos is a well-known expert in stress and healthy aging, a former NASA researcher and administrator, and the author of the new book Designed to Move.
Dr. Vernikos explains that as our lives have become easier, we have been lulled into an abnormal existence of sitting, as our bodies are biologically designed to move. In the last five years, analyses from data show a relationship between sitting and a variety of health issues including cancer, stroke, diabetes, and obesity.
Here are several tips on how to increase your movement and add to your overall health:
Awareness is the key. You can structure your life to incorporate new habits in the course of your day. Stand up in meetings, get up to get a drink of water, or walk over to someone instead of sending an email. Focus on frequency and consistency.
Designed to Move gives a basis of understanding of what our bodies should be doing, and what we can do to get back to that level of health and enjoyment. To connect with Dr. Joan Vernikos, visit www.joanvernikos.com.
Though there are good and bad types of stress, there is no way to avoid all stress.
So, what is stress? Stress is a reaction of our body when it senses that something is not right. The body reacts to stress by releasing the hormone cortisol. Cortisol activates the adrenal glands, which prepares the body to react—fight or flight mode—to survive.
When we are constantly faced with stressors in our lives, our body does not have the opportunity to find balance. This can wear on your health and shows exactly why you need to learn to deal with bad stress in a healthy way. To reduce stress:
1. Avoid it – Stop overcommitting. Recognize your physical limitations. It’s better to under-promise and over-deliver.
2. Run away – Physically get up and move your body. Allow your body to burn off the cortisol and be productive.
3. Nature – This will help you relax and lower your stress threshold.
4. Sleep – Quality sleep primes your body to deal with stress.
5. Meditation – Focus on your current state and who you are, rather than what is happening around you.
6. Avoid stimulants – Alcohol, tobacco, and coffee can affect cortisol levels, particularly in times of high stress.
7. Take a break – Take a vacation or do something you enjoy.
8. Hobbies – Find regular time to do things that add value to your life, but are also stress-free.
9. Practice gratitude – Build an inventory of things for which you are thankful. Choose a positive response to stress.
10. Breathe – Breathe in a slow, controlled way to find a more relaxed state.
11. Talk to someone – Don’t keep it bottled up. Find someone you trust. Don’t be afraid to be vulnerable.
By following these tips, you will be able to reduce your stress level and live a happier, healthier life.
Losing weight is an emotional game. If you’re not losing weight, consider these 11 reasons as to why you may not be reaching your goals:
Reflect on your own personal experiences with weight loss. Use these tips to consider what you can do to improve your approach and achieve your weight loss goals.
Cardiovascular training is often the first trigger that gets people engaged in fitness. Participating in classes and running are enjoyable activities that cause a release of endorphins, while also improving blood flow and heart health. Here are 11 tips for better cardiovascular training:
Don’t begin a workout without warming up. Try walking or doing jumping jacks to get a good sweat going.
Knowing your why will help keep you committed. Your why could include having “me” time, improving cardiovascular health, or spending time with friends.
Knowing your goal will keep you focused. Set a goal and work toward it. Once you reach your goal, set a new one.
Set a progression so your body can adapt and continue to do everything you’re asking of it.
Allow your body to recover from the work it’s doing. Ensure you’re getting enough rest between runs.
Don’t neglect other modalities, such as mobility, balance, and weight training. These modalities will make you a better runner.
A good pair of running shoes is all you need. Add equipment over time. There is no need to spend lots of money when starting out.
Be in the moment and use runs as the “me” time you deserve.
You lose much moisture through sweating and breathing. Stay hydrated, especially while doing longer runs.
Be consistent, as this is extremely important for progress and seeing long-term results.
Try different classes and activities, both alone and with others. Determine what you like best and stick with it.
Set yourself up for success by embracing these cardiovascular training tips while doing your runs or taking classes!
As we age, our bodies naturally lose muscle mass. To counteract this loss, most people should incorporate weight lifting into their fitness routine. Here are some of my favorite weight training tips:
Move your muscles through a full range of motion before working out. Consider walking on a treadmill or doing jumping jacks.
Lifting weights can improve your mobility and help you stay injury-free.
Have a goal and a plan to get you there. Understand what your focus is for the day, including which exercises and weights you’ll use.
Bad form can lead to injury. Study the correct form and execute it properly.
Always use safety rack or spotter, especially when doing squats or using the bench press. Make sure you are using the equipment properly.
Compound movements involve multiple muscles through a general range of motion, while isolation movements only use one muscle. When starting out, focus on compound movements to get more bang for your buck.
You won’t see progress unless you’re working out consistently. Slowly build and maintain muscle over time.
Change your workout focus every so many weeks. This adds variety and ensures you will keep seeing the benefits of the work you do.
You can get every bit of nutrition from whole, real food. There is no magic pill.
Make sure you’re resting enough between workouts and getting adequate sleep.
Reaching your goal may take months or years of training. Make weight training a regular part of your lifestyle.
By following these tips for weight training success, you will see a positive impact along your health and fitness journey!
A ketogenic diet can impact how you train, when you train, and the type of training you’re doing. Ketogenic training will be safer and more effective if you follow these tips:
By following these helpful hints, you can get the best possible results through your personal training while in ketosis.
Kathleen Trotter is a personal trainer and the author of Finding Your Fit, a great new book that encourages people to find their own unique recipe to sustain long-term success with health and fitness.
Kathleen explains that becoming fit is an active, lifelong process. She details seven strategies that will help set you up for success:
Kathleen also speaks about the concept of goals versus wishes. Your goals may not be connected to your life and reality. To adjust this, follow these six steps:
To connect with Kathleen Trotter or learn more about Finding Your Fit, find her on Twitter at @ktrotterfitness or visit her website at http://www.kathleentrotter.com/.
It’s important to be informed about what you put in your body. As such, I decided to research the pros and cons of consuming coffee.
In terms of the pros, coffee helps make you more alert, can assist in waking you up, and can help with memory.
Additionally, many studies have shown that coffee has some anti-cancer properties similar to other plant-based foods. This means it could have some beneficial effects in protecting against or recovery from some types of cancers. While the studies show some correlation, there is nothing definitive at this point.
The caffeine does also stimulate your metabolism, which could assist in weight loss efforts. Coffee’s great taste is another undeniable pro.
However, coffee does have some cons. It can elicit a cortisol effect. Your cortisol level is highest when you wake up, then settles down over time. If you’re worried about your cortisol level, wait 30 to 45 minutes to have that first cup of coffee.
Coffee can also disrupt your sleep, especially if you consume it too close to bedtime. People do metabolize caffeine at different rates, so test it on yourself and see what works for you. Make sure you are getting quality sleep regardless of your coffee intake, as it is so important for health and wellness.
The brown, acidic liquid can also stain your teeth, especially if you’re not brushing regularly. Also, be conscious of the sugar, creamer, and other flavorings added to your coffee. Powdered additives are not healthy. Avoid these if possible.
Not all coffee is created equally. Coffee beans are sourced from different places around the world and can mold and spoil if not handled properly. A good quality bean is important, so be choosy.
The research shows that consuming coffee is not good or bad for you, so decide what works best for you!
With the holidays upon us, consider giving the gift of health and fitness. If you’re looking for a few ideas, here are several great health and fitness gifts:
Note: The links below are affiliate links at Amazon. It doesn't cost you any more, but does give the podcast a small commission. Thank you for your support!
These bands allow you to work out anywhere, doing any type of resistance exercise to build muscle, strength, and endurance.
Once you've gotten your bands, you can use this free mini-course to help you get started – Get Started on Strength.
A Fitbit with a heartrate monitor is a great tool for assessing your activity level. I prefer the fitbit because it just seems a little more fashionable and holds up very well (I've taken one on a tough mudder).
Unlike resistance bands, these bands are multi-purpose. You can use them in your mobility work, use them for resistance work, or use them as an assist in your pull ups. These are the most effective way ot build pull up strength using progressively weaker bands.
Ok, I'll admit it… I'm a bit old school in my lifting and I don't wear gloves. But I see where you may. Who wants hands that look like you workout? Well, if you body says it, maybe your hands don't have to.
The 40+ Fitness Podcast began one year ago on December 7, 2015. After one year of podcasting, it’s time to reflect on what I’ve learned.
Thousands of new podcasts launch every month. It’s hard to find an audience and resonate with folks unless you have a solid message that brings value with each episode. In the last year, we’ve done 190 episodes with hundreds of hours of content designed to educate, encourage, and entertain you.
The results are clear, as I receive many heartwarming messages from people who have benefitted from the various episodes. Our audience has grown, showing more than 340,000 downloads over all episodes. This proves that listeners are committing time to focusing on health and fitness. This creates a huge opportunity to be a much healthier, better person.
I still believe commitment is the key. If you’re not committed, you won’t succeed. You must have a substantial why and passion for what you want to accomplish. The three Ps—persistence, progression, and patience—play a major role in building the foundation that helps us keep moving forward in our journeys. There is not one best way to approach health and fitness. You must determine what that looks like for you.
Be sure to check out the new SureFire Results for Weight Loss program launching today. This program focuses on cutting down on sugar, walking, and increasing water intake. It’s a 28-day program and only costs about $1 per day. If you’re looking to lose about 8 to 10 pounds, this program is a great fit. Visit https://40plusfitnesspodcast.com/surefire for more information.
I’ve learned a lot this past year and I hope you have learned something along the way, too. Thank you again for your support!
Health and fitness enemies can prevent us from maximizing our progression unless we develop strategies to deal with them. Here are a few examples:
These people always look at the negative aspects of life and can bring you down, adding stress to your life. Recognize their negativity doesn’t have to impact you.
These are friends who want you to join them in their lifestyle of drinking and eating unhealthy foods. Find ways to join in socially without indulging, such as eating a clean dinner before you go out.
Potlucks are usually full of unhealthy foods. Bring a healthy item to share as well as additional healthy sides for yourself.
Candy in the break room is a big threat. Instead, keep healthy snacks in your desk so you won’t be tempted.
Some people may want to compete at the gym. Stick to your plan and don’t fall into their trap.
These people will hog the gym equipment, texting, etc. Don't be shy, ask if you can step in between their sets.
Germs can spread easily in the gym. If you’re sick, do your workout at home. Keep your distance from those who work out while sick.
Ask around for a good personal trainer, one who will listen to you and help you reach your goals in a safe, effective way.
They may try to convince you that their way is best. Make health and fitness choices for yourself and don’t let them derail your progress.
These people want you to fail, so stay away.
You don’t have to prepare two meals if your family is not eating the same foods as you. Cook meals with meat, vegetables, and sides that allow everyone to pick and choose.
As we age, mobility becomes an even more important. Before we go through my best tips, I think it is worth going back and defining what mobility is all about.
Mobility is the ability to move naturally through a full range of motion. This can be impaired by either a tightness of a muscle or damage to a joint.
To have an effective mobility training program, it should be something you do every day. This not only includes doing mobility training, but also undoing the things we do to reduce mobility, such as sitting all day.
Before you do any stretching or self-myofascial release, it is important to warm up the muscles. This can be done simply by moving the muscle to get good blood flow.
Most people do self-myofascial release wrong. When you roll the muscle, you are stimulating it. What you should do is to roll lightly on the muscle until you find a sore spot. Then you should apply pressure until the muscle releases. This is more about spot pressure than rolling.
A static stretch is for the muscles you aren't planning to train. When you do static stretches, the muscle loses strength.
On the contrary, dynamic stretches do not reduce strength. You should use dynamic stretching to warm up and loosen up the muscles you plan on training.
It is very important that you're properly hydrated. Muscles and joints need fluid to function properly.
Staying in one position for long periods of time causes muscles to tighten up and joints to lose function. This damages your mobility.
When we are older, we need to hold stretches and self-myofascial release for longer. I recommend you hold the positions for a minute or more.
Don't forget to breathe when you're stretching or doing self-myofascial release. This helps with release/stretch.
Finding a partner to stretch with can make the stretching more enjoyable and can help you get a better stretch. Just be aware of your form to avoid injury as more pressure is applied than you'd be able to apply yourself.
Stretching is a great time to practice mindfulness. Don't zone out. Stay in the moment to help build the mind-muscle connection.