Posts

Personal Trainer vs. Independent Fitness Regimen

When starting a new fitness program or even going for a change in your current plan, oftentimes people wonder the benefits/drawbacks to doing a fitness regimen on your own. There really are pluses to both approaches, but it helps if you consider who you are, what motivates you, and where you have already been in your history of working out.

Before you decide if you would benefit from a personal trainer or an independent plan on your own, it is important to ask yourself some questions to determine the best fit for you.

Considerations:

  • Are you not a self starter and need a certain level of motivation that you have a hard time finding on your own?
  • Are finances a factor?
  • Is your schedule such that you can adhere to the schedule offered in a gym or with a private trainer?
  • Do you belong to a gym where personal training is either included in your membership or offered at a discounted rate for members?
  • Do you work well on your own, but want fresh, new idea and challenges that you typically don’t have the time to search for and implement?
  • Are you training for a specialized event (Tri, Iron man, Cross fit competition) and could benefit from a trainer with that specialization in their professional certification/experience?

If you answered yes to many of the questions above, then maybe a personal trainer is a good option for you at this time.  Keep in mind, people can rotate in and out of scheduled time with trainers and can employ them on a weekly basis, to even just once quarterly.  When I was working out with a trainer regularly, I contracted with her on a weekly basis with a specific event in mind.  Once I got through that event, I then continued with her once a quarter to shake up my routine and clean up any bad habits.

Some people know that meeting with a trainer once a week or month is needed to keep them on goal and moving forward.

Benefits of working with a trainer:

  • Certification and current training, especially in your area of focus (training for Triathlons, etc.)
  • Fresh ideas and approaches to get you out of that workout rut so you can continue to see results.
  • Motivation and accountability much like a coach to push your butt when you need to be pushed
  • A trainer who is an independent contractor can have the flexibility of schedule and location to meet you when and where it works best for the both of you.

Benefits of working out independently:

  • Set your schedule and workout locations as is best for you, no coordinating with another person’s calendar required.
  • Save considerably on costs paying for a trainer.
  • You are a self starter and love looking into new workout ideas and starting new plans on your own.
  • You have a specific event or training method in mind and it is difficult to find a trainer who is skilled and advanced enough for your needs. You can fit that bill yourself.

Regardless of whether you decide to work with a trainer or plan and execute your workouts on your own, the important thing is to find an approach that works for you and keeps you in the  game and active, living life with passion and health!

Which method do you find more effective for your fitness? VOTE on our Facebook page!

Why Most Diets Fail

While many things unite us as Americans, one factor is not to be proud of… Americans are struggling in increasing numbers with body weight.  We are not just talking obesity, but just plain old being overweight. The statistics do not look good for us:

  • According to the University of Maryland Medical Center, 35.7% of American adults (aged 20 and older) are obese (BMI 30 and above) — up from about 23% in the early 1990s.
  • Two thirds of Americans claim they are on a diet, yet less than 20% achieve not only successful weight loss, but also fail to maintain the loss
  • Over the last 50 years, Americans went from 24.3% of the population classified as overweight, to over 35% currently.

Elizabeth Kolbert writes an excellent article in The New Yorker examining the why’s of how we all got here and how we have changed culturally, as a result of all this weight gain.  One subject that sells more books, supplements, and nutrition programs than probably all others combined is our collective desire to lose weight. We can look at all the reasons we are gaining weight, and Kolbert’ s article does a good job of that. But for our purposes here, we are going to understand why we tend to fail to keep the weight off.

In a very simplistic nutshell, we gain weight when we consume more calories than what our bodies’ burn off.  There are many contributing factors that make that process more of a challenge for some than others such as thyroid issues, genetic predisposition, and life style factors.

In order to be successful at weight loss, it is critical to pinpoint your pitfalls and be determined in your strategies for a successful approach. Examining our lifestyle habits and how those detract from a successful weight loss program is important to success. When we understand how metabolism works then we can make choices to improve that. Let’s examine some of the top reasons why most diets fail:

  • Looking at a diet as a temporary short term solution to a weight issue.  Those who succeed at weight loss do so with a lifestyle approach for long term health.  It is key to make dietary changes to support good health long after the weight is off
  • An inaccurate view on activity and calories burned: In order to lose 1 lb. per week, cut your calories by 500/day. Achieving that by exercise alone or diet alone is not only unrealistic, but defeating and can be dangerous. Increase both your moderate and vigorous types of exercise, track steps with a pedometer to help you take more of them, and also reduce your calories consumed.
  • Adopting too drastic or strict of a diet that triggers headaches, mood swings, irritability and brain fog.  Feeling cruddy is an indicator of a poor diet rather than a healthy one which is going to yield a lifestyle change.
  • A diet that actually lowers your metabolism: Drastically cutting back on calories and also teaching yourself to “go hungry” slows your metabolism down and throws your body into fat storage mode. Light snacking or smaller, healthy meals every two hours is a more successful approach.
  • Simplifying a diet approach to just “consume less calories”: Caloric consumption is the place to start, but failing to understand how sugars and fats impact weight gain, understand complex vs simple carbs, and not boosting your metabolism and you are setting yourself up for failure.
  • Emotional eating: this is a very complex topic, but check out this article to gain an understanding of how we subscribe emotional cues to foods can be the most powerful factor in attaining weight loss success.
  • Getting inadequate sleep: People with fewer than six hours of sleep at night increase the body’s production of ghrelin, the hormone that stimulates appetite. Lack of sleep also increases cortisol levels, the stress hormone, which leads to weight gain.

Identify the “diet fails” that tend to get in the way of your weight loss success, implement strategies to counter act those, and you are on your way to success…and a fitter, healthier YOU!

5 ways to age better than your father did

By Kia Zarezadeh, Sponsor contributor from HealthwaysFIT.com (Silver Sneakers)

Most of us grew up idolizing our fathers. It wasn’t just in our nature; Dad was stronger, smarter and had more know-how than we ever did. It might seem like sacrilege to suggest you  can live better than dad did. But one way to top pop is by living a longer and healthier life. Here’s five ways to age better than your father did…

Ditch diabetes

About 25 percent of Americans 60 or older live with type 2 diabetes, so there’s a good chance your father has or had diabetes. The good news is you can eliminate most risk factors by taking better care of your body. Most people with type 2 diabetes are obese, so aim to keep your body fat lower than dear old dad’s. Focus on eating nutritious, low-fat, minimally processed foods that are moderate in calories. This is especially important if you’re a woman: Weight gained after menopause can put you at even higher risk of type 2 diabetes.

Avoid arthritis

Like diabetes, arthritis carries a hereditary risk. But that doesn’t mean you have to grin and bear it like Dad. Rest, combined with a healthy weight and a nutritious diet, can help reduce the severity of arthritis symptoms. And, though it might sound contradictory to dad’s advice, exercise is great for reducing joint pain associated with arthritis. That’s because building muscles around your aching joints takes the pressure off those joints.

Photo source: Wikipedia Commons.

Photo source: Wikipedia Commons.

Take care of your ticker

Heart attacks unfortunately cost many of us a few extra years with our fathers. But heart health has come a long way in the past few decades. Now we know exercise and the types of food you eat can greatly reduce heart disease risk. When it comes to food, do better than dad and look for recipes designed to lower cholesterol and blood pressure. As for working that heart muscle into an invincible piston, try aerobic exercises that raise your heart rate while helping you burn fat.

Defeat dementia

Dementia is a bit trickier than other health problems that may have impacted your father as he aged. Not much is known about diseases like Alzheimer’s, but what we do know is leagues beyond the information available just a few decades ago. The latest research suggests everyday activities, such as walking, can help protect your memory. Of course, in addition to working your body, you should work your brain. From crossword puzzles to online games, people today intentionally are working their minds  stay sharp.

Prevent falls

How many times have you seen an accidental fall devastate the life of an otherwise strong and capable father? Of course, you can’t stop accidents from happening. But powerful core muscles and good balance can cut your chances of taking a spill. Plus, they actually can reduce the severity of injuries you suffer when you do fall. Recovery time is greatly improved in people with fitter bodies. And here’s something we’re pretty sure your dad never dreamed of doing to help prevent falls: video games. New research suggests video games can boost your balance, rejuvenate the brain and even lift your mood.

Starting to Exercise: Steps to Take After Years of Inactivity

Perhaps you found yourself here because now you are retired and have more time on your hands and you spent a few too many years on the career path without making time for good health and fitness practices.  Your family and doctor are all saying you need to make some changes. That time is now.

Are you hesitant to start this late in the game after years of relative inactivity? Many recent studies are showing that seniors who start exercising show improvements in all major physical areas and report an improved quality of life.  Not to mention that they are just having more fun!

Whatever the reason, we are glad you are here and we can help encourage you to a vibrant, healthy lifestyle. There are a few things to keep in mind to help you get a good start and not be sidelined with injuries.

Before you start First and foremost get a complete medical check up that includes blood pressure, cholesterol, joints and back evaluation if you have had pain in these areas. Your weight should be evaluated as well as a bone density scan if osteoporosis may be a concern, skin cancer screening, and a cardiac stress test. You and your doctor may not feel you need all of these, but this is a pretty comprehensive list.

If your doctor detects blood pressure or other heart issues, it may be helpful to get a heart rate monitor to help you to know how much you should or should not push yourself when first starting out.

Depending on what type of activities you plan to go for, make sure you have the right gear, especially shoes.  A poorly fitting shoe or one designed for running when you plan to play court sports can get you off to a painful start or worse, cause injuries.

Check out Silver Sneakers, the nation’s leading exercise program for active older adults. They offer access to more than 11,000 locations nationwide, guidance, encouragement and info to keep you exercising in the years to come.

The Sky is the limit! There are almost endless opportunities to choose from when deciding what to do to be more active.  You can join classes at a gym, join a hiking club, neighborhood walking groups or park and rec sports teams such as softball. Try out some new activities such as kayaking, stand up paddle board, and show shoeing.  Stop and think of the activities over the years that have caught your interest, but you have never tried.  Try one!  Or two, or ten!

Let’s get moving!  Now that you are cleared to go, keep the pressure off yourself and just get out and move.

Consider joining a gym for support and a source of certified instructors and classes to get you started. Many gyms offer senior discount rates as the aging population of boomers is rapidly growing. Personal trainers offer not only motivation, but are an excellent source for guidance in moves, safety, realistic goals.

Check into your local park and rec department for classes and activities that offer not only outlets for challenging yourself physically, but a community of people who are doing the same.

If you are not taking a class or joining a gym, start with some power walks at a pace that is a challenge for you, but won’t leave you in muscle pain and soreness for days after.

  • The American Heart Association recommends that inactive people gradually work up to exercising three to four times a week for 30-60 minutes at 50%-80 % of their maximal heart rate.
  • Increase your activity level gradually over the course of 6 weeks. 20% a week is a recommended.
  • Incorporate exercise into your daily life by taking the stairs instead of elevators, park in the farthest spot. Vacuum more often and do it vigorously! Shovel your own snow and mow your own lawn.
  • Learn good, basic stretching and practice daily whether you workout or not.

Regardless of what you choose, remind yourself that this has been a while.  It may take a bit for you and your body to get used to one another and challenging it to new and strange movements.  Be patient with yourself and remind yourself every day that you are making a difference.  Go for it!

Get Started, Get Fit, No More Roadblocks!

This generation of boomers is the fittest and most health conscious one to hit our 50’s, yet.  Because we are the first generation to hit this season with this level of fitness, we are also the only aging generation to be facing this second half of life with more health to experience the richness life has to offer.  As a result, we are also in a unique position to challenge and change society’s misconceptions of what it means to age.  Sometimes the misconceptions are our own roadblocks and we may need a little help in getting over them.  It starts with identifying your roadblocks to getting fit for 50+:

  • Feeling self conscious around younger, fitter people at the gym. Just remind yourself you are there and making a difference in your health today!
  • Feeling intimidated with gym equipment or classes not yet tried. Keep in mind this is a great opportunity to learn something new, which keeps your brain fit, as well.
  • The “some day” syndrome or better known as procrastination.  I will get to it some day. That day is now, GO FOR IT!!
  • “It takes a lot of hard work to change my fitness level”. It certainly does, but it is well worth it!
Photo credit: Wikipedia Commons.

Photo credit: Wikipedia Commons.

Don’t let those or any other road blocks hold you back. Consider some of the following people who may inspire you in breaking down those roadblocks:

  • 100 year old Sid Cojac of Atlanta plays pickle ball twice a week and works out the other 5 days of the week.
  • Seniors are starting second careers as personal trainers. The percentage of people over age 55 attending a personal training conference sponsored by IDEA Health & Fitness Association, a worldwide organization of fitness professionals, more than doubled from 2004 to 2011 — up to nearly 11 percent from 5 percent.
  • 71 year old Annette Larkin of Florida has astounded people with her agelessness, looks 40 and credits raw food and a meatless diet with her amazing health.
  • Needing an adventure for her 60thbirthday, Ginny Benware of Portland quit her job and hiked the Pacific Crest Trail.

If you are just getting started or contemplating getting started with a workout plan, keep it simple and manageable and focus on the four building blocks of fitness to get you over those roadblocks:

  • Breathe! Take just 30 minutes a day to participate in an activity that makes you breathe hard.  This increases your endurance and cardio levels.  It just has to be intense enough to raise your heart rate, but not so intense that you can’t hold a conversation while doing it.
  • Build muscles! Any kind of strength training with weights, exercise bands, kettle balls, or suspension training with your won body weight will build muscle. This also builds bone density and balance; all of which reduces your risk of falls.
  • Get Balanced!  Core fitness is a phrase all of us have heard about.  This popular fitness approach revolves around exercises that challenge your balance and core stability.  No gym is needed to do balance training activities. Brush your teeth standing on one leg, raising the other slowly and you will increase your balance and core stability.
  • Stretch and Flexibility!  As each year passes, we are all losing flexibility unless we are actively doing something about it.  Flexibility and balance are closely related.  Your balance is helped as you gain flexibility.  Regular stretching gives you more freedom of movement and reduces muscle soreness and possible injuries from exercise.

Once your fitness plan includes the four basics, the sky is the limit to what you want to do and where you want your new life of fitness to take you.

A Perspective on Yoga from Live Love Flow

By Jaime Scates Schmitz from LiveLoveFlowYoga.com

When Tony first asked me to do a piece for FitAfterFifty.com I was reticent: #1, I’m not 50 or even that close and #2, I cringe a bit whenever someone refers to me as a fitness guru . . . I am not.

In response to #1, I thought ‘What the heck do I know about being fit after fifty?’ And in response to #2, barring a car falling on my child, you will probably never see me lift a heavy thing.

I pushed through resistance item #1 when I thought of my amazing parents and my cute mom, who while still vital, attractive and lovely, is seeing her body wear down. Then I thought of my friend, student and current teacher-trainee, Nancy Richards, who at 64 moves like a 30-year-old in yoga, crushes it on the spin bike, hikes, bikes and skis. WOW. I’ll take that.

I pushed through resistance item #2 because I LOVE yoga (yes it’s a work out, but at its core it’s a spiritual practice of which the work-out is a tiny portion). I’m also happy to ride indoors to stay conditioned for mountain biking (my second greatest love behind yoga) and I believe all of the research about intense cardiovascular exercise increasing HGH, endorphins, serotonin etc. – I’ll take all of that because there’s nothing that I love more than feeling AMAZING.

As soon as Tony and I started the interview I knew it was a great idea. It was an opportunity to talk about my passions to a new audience.

Watch the interview here:

Yoga

Yoga is amazing for EVERYBODY. It’s especially amazing for bodies that want to age gracefully. In yoga, we move through our entire range of motion and all of our little accessory (rarely used) muscles. We also work tremendously hard on the core, which protects and lengthens the spine. Flexibility and balance are two of the first pieces of athleticism and health that people lose as they age, and yoga helps to improve those areas as well.

We spend a lot of time upside down in down-dog, forward-folds and inversions. These poses have amazing benefits to calming the parasympathetic nervous system and they are officially working against gravity – take that sagging skin! We do work incredibly hard, doing a lot of lunges, chattaranga pushups, side planks etc. We are using our own body weight to build bone density, which is another must for people over fifty!

Photo credit: Pixabay

Photo credit: Pixabay

So that’s just a tiny list of the health benefits of yoga. But my favorite thing about yoga in its ability to invite people to age gracefully is simply the fluidity and grace we introduce.

We hold so much tension and density in our bodies because it gives us the illusion of control. We also hold all of our pain, failure, drama and trauma as little energy nodules in the body called samskaras.

Everything in the universe, including humans, flows in an energetic pattern called a tube torus. When the tube torus is open and flowing freely we are clean, clear, bright, free and alive. In nature we can see examples of clean energy patterns flowing together. Nature balances, syncs, synergizes and coalesces with itself. We are intended to synergize in the same way and our tube torus is supposed to flow freely.

Sadly, due to all of the density, tension and samskaras we hold in our bodies (as well as a lot of external influences from the electromagnetic soup we swim in and the SAD – standard American diet) our energetic patterns are generally not flowing properly. We can see in the high rates of addiction that are currently in existence (I just read that while only 10 percent of Americans are truly addicted to alcohol, a full 30 percent are alcohol-dependent). Other examples include depression, numbing with the dumbing of American TV, the acceptance of hard-core violence and soft-core porn into our living rooms every night (not mine!), environmental degradation, poverty, famine, the sex trade of children, war, genetically modified food, disease etc. By all of these things, we see that we are clearly NOT syncing with nature in the way that was our birthright, in the way spirit intended for us.

In yoga, we move through our entire energetic sphere with grace and fluidity. When we do this with a burning desire to connect to consciousness, to cleanse our habits and our patterns, to free ourselves from our rigidity, to move higher, we just might make a little progress in that 60 – 75 minutes on our mats.

There’s something about moving with fluidity and grace, the way we do in yoga that also breaks down linear thinking. It helps us confuse the mind, move in a circle, play. Einstein said, “Confusion is the brink of discovery.” When we’re confused, doing something new, and pushing our edges we create new neural pathways (we’re pretty addicted to the ones we always use, and most of those stories aren’t so pleasant). So get a little lost, get a little confused, try something new, change your brain and explore that brink of discovery!

If we all work hard on cleaning up our own energy, elevating our own vibration, bringing ourselves into greater alignment and higher consciousness, then sooner or later that nasty list from above will start to shrink and lose it’s hold over humanity.

Stay Motivated and Reach Your Summertime Fitness Goals

Well, we’re finished with June and maybe you are not finding yourself where you expected to be when you first set your fitness goals a few months back. Perhaps your momentum has, well, lost speed?  If so, or you just need an extra boost to keep pushing toward your fitness goals, we have come up with some pretty good tricks to stick to the bathroom mirror or add to that nifty fitness app on your phone.

  • Put out your workout clothes and gear the night before.  The first thing you see when you wake up helps you to remember and keep on track as well as pushes the excuses aside.  Keep your ankle weights in the bathroom and yoga mat set out in front of the TV with the DVD in and ready to go. These visual reminders send strong messages to your brain and help you to keep workouts a priority.
  • Photo credit: Wikipedia Commons.

    Photo credit: Wikipedia Commons.

    Use goal setting/fitness sites and let your convictions drive you.  Keep to your weekly exercise goals and you donate to your favorite cause; fail to stay on track and donate to a cause or politician you do not support. On Stickk, a site to help you stay faithful to your exercise goals; you pledge the amount and cause depending on your budget and goals. On Plus 3Network, you choose goals from a previously set list of corporate sponsors and if you meet you goals, they pay to the charity you signed up to support. Just knowing that your progress and success benefits those causes that matter most to you will keep you accountable.

  • Re-think your mental hurdles. Take time to make a list of the phrases you typically tell yourself when you are sabotaging your workout routine.  Then turn each one around with a new, positive approach. Have the new ones ready for when you are tempted to dwell on your old mental hurdles. “I am too worn out at the end of my work day to head to the gym.” Re-think it to: “I am tired, but a workout will energize me and I will sleep better tonight after getting in a workout!  Or, “It is taking me forever to see any results!” Re-think it to: “Each day I work out is one more day of building my heart and also bone density; two things I cannot see but are happening…the visual changes will come!”
  • Invest in your workouts.  Not having the right clothes and gear can provide roadblocks to staying on track with workouts. When you spend the money for great looking clothes and gear you make an emotional investment as well a financial one and it keeps you involved.  Cool looking workout clothes and fun new gear makes the workout more fun, anyway!
  • Join an online workout tracker or social networking site.  This can provide social support when done via FaceBook or other social networking sites.  Online fitness trackers help with a sense of accountability. Fitness magazine provides a free tracker. Chronicling your workouts and progress provides support and accountability and you are less likely to skip when others are cheering you on. If you don’t want all your “friends” on Face book looking in on your workouts, start a group page or event and begin inviting those you know that would be interested, and they can invite those in their community.  Before you know it, you will have an army of support and encouragement behind you.

“Believe in yourself and all that you are.  Know that there is something in side you that is greater than any obstacle” Christian D. Larson

Life-Long Learning #2: Live Like It’s Your Only

By Lynn Turcotte-Schuh

At 35 years of age, I know I am a young contributor for a group called Fit After Fifty – but I hope I can inspire you with my perspective. “Life-Long Learning” is a collection of thoughts I have been filing away while watching the generation before me. One of the most important things I have learned about growing older is that…

View from the top, mountain hike, Lake Tahoe, CA.

View from the top, mountain hike, Lake Tahoe, CA.

#2: You need to live each day like it’s your only. (Click here to check out lesson #1)

I know the saying is, “live each day like it’s your last”; but to me, that evokes too much melancholy. It makes you think of all the things you will be losing and makes it difficult to stay in the moment. I have re-worded the phrase to something much more positive and hopeful. “Live each day like it’s your only.” If you only ever had one day to live, you would do things very differently. Here is my list:

  • I would not be bothered by the little things that go wrong, instead I would be grateful to be having experiences and would take joy in the mundane.
  • I would surround myself with people who brought a positive energy and light into my environment rather than allowing someone to drain me or bring me down.
  • I would have appreciation and gratitude for every moment and I would make sure that I spent those moments with the people that mean the most to me, doing the things that mean the most to me.
  • I would care for my body to the best of my ability to show reverence for the amazing self that I am.
  • I would dare to go outside the box and try something that frightened me a bit. I’m not talking sky diving here, but maybe striking up a conversation with someone new.
  • I would hug a little longer, kiss a bit more often, and hold my baby as tight as she would allow for as long as she would allow.
  • I would laugh, really hard, as many times as I could.
  • I would say “thank you” to the universe for giving me this one, perfect, amazing day.

Luckily for us, we don’t have only one day to live – we have a whole lifetime. Whether that lifetime lasts for 20 years or 90, would it really matter if we lived each of our days as if it were our only?

Screen Shot 2014-04-11 at 10.59.37 AMLynn Turcotte-Schuh lives with her family in Voluntown, CT on 14 acres of beautiful nature.  She was certified as a Health Coach in July of 2011 through the Institute for Integrative Nutrition.  She is a member of the International Association of Health Coaches and the American Academy of Drugless Practitioners as well as a Team Member at Nutrisults, a company poised to help people age gracefully. 

In 2013, Lynn founded Happy Mama Wellness – an organization whose mission is to help parents model healthy behaviors in all areas of life so that our children can be the next generation of leaders in the wellness revolution.

Michelle Boyd’s Story of Overcoming Obesity

2013 is the year I lost 92 lbs. on a rigid low calorie diet and Omnitrition supplements. 2014 is the year I decided to get physical.

BEFORE

BEFORE

I’ve been a morbidly obese woman my entire adult life. I did not do any exercise except for swimming. I had long been in denial of my poor physical health. My idea of exercise was to park in the second row at Walmart. I had severe knee problems and difficulty going up and down stairs. In addition to suffering from Fibromyalgia, arthritis, and daily migraines; my most debilitating “illness” was my negative self image about the obesity. I saw someone who would never be loved or accepted. I never looked in full length mirrors, hated shopping because I had to buy huge clothes to fit my bust and thighs, leading me to special Plus-Sized shops. I even gave up wearing makeup. My self-hatred festered over and over as negative experiences replayed in my mind and self-hate verbiage constantly played.

In 2013, an opportunity to care for a terminally ill friend changed my life. Prior to her death, we shared a special moment in my truck as we took in the view of the beach. She was wheelchair-bound and commented that she really missed walking, hiking, and camping. That year, I lost 92 lbs. on the Omnitrition nutrition plan and went from a size 28 (XXXL) to size 12/14.

Even though my measurements completely changed, I still saw myself the way I used to be. Something needed to change.

In January 2014, our conversation kept playing over and over. I decided it was ridiculous that I wasn’t doing anything physical or healthy. So I challenged myself one day at Redondo Boardwalk. I learned that it was approximately 1/2 mile long. My first walk took over 40 minutes on a casual walk. The next day I decided to try 2 miles, which took over an hour. Two days later I increased it to 3 miles.

After a couple months of walking 3 miles 2-3 times per week, I noticed 3 miles did not make any difference in my body. So I pushed it up to 5 miles, 4-5 times per week. I really pushed that last mile and my legs were really sore. . After a couple months, I decided to try to jog 1 mile very slowly, to protect my knees. Success! Now I jog with my knee braces to provide extra strength.

Michelle Boyd after

AFTER

I’ve strengthened my knees up to 3 miles jogging and 2 miles walking. My walking stance is short so it takes more steps to complete a mile. But I am determined now to get my 5 miles in each day. I’ve had issues with blisters and sore feet, which have impacted my consistency, but good footwear is now making the difference.

I can walk 5-7 miles without pain. I can walk upstairs like a normal person. It is not a speedy process, but when I do it, I feel better about me. When my knees hurt, I wear the braces and I still try.

The most astounding change occurred last week when I registered for my first 5K for brain tumor research in July in Portland OR. 5K is just a little over 3 miles and I know I can do it!

I am not giving up and I refuse to listen to 35 years of self-hate tapes. I look forward to walking to clear my head, making positive affirmations, and changing my mindset. I never would’ve believed this was possible. If I can do this, so can you!

Congrats, Michelle! And thank you for sharing your story with the Fit After Fifty community!

Stronger on the Slopes, and Beyond!

By Debora Robinett 

I began attending The Bar Method Seattle-Redmond classes in November 2011, shortly after the SLU studio opened. I noticed many changes and improvements in my body within the first few months.

Debora at Whistler.

Debora at Whistler.

After a year, in December 2012, I wrote a brief testimonial about the changes in my skiing ability/strength.

“As a downhill skier for 44 years, I usually dread the day after the first ski day of the season. I don’t any longer. Despite years of aerobics, strength training, yoga, Pilates, competitive cycling, ballet, skating, running and just about every other sport known, one year of The Bar Method has left my entire body stronger than any other exercise regime, even with a torn ACL. Not only am I stronger on the slopes, but my core strength has supported my balance, upper and lower body endurance, faster recovery and joy for the sport. Thanks to all of my instructors for a superior ski season workout!”

Around the same time, my boyfriend had this to say…

“Snow skiing centers around several movements including edging, turning, and pressuring movements that are used to maintain balance while gliding down the mountain. Working out at The Bar Method adds to a skier’s strength and agility, thus improving the efficiency of these movements. When Deb started Bar Method classes a year ago, she already was a good skier. However, Bar Method has not only improved her endurance, it has enhanced her ability to adjust these movements more quickly while skiing more efficiently. Her agility has improved, allowing her the ability to adapt quickly to varied terrain, steepness, and snow conditions. Most importantly, her recovery time after skiing is minimal. The Bar Method is an excellent regimen for getting in shape, for skiing plus improving your overall core strength.”

– Joseph Claeys Level III Certification-Professional Ski Instructors Association

Then a year later, at my two-year, 400 class mark, I reflected further…

gc1“Saturday, November 16th, 2013 marks my 400th Bar Method class in just under two years at the South Lake Union Seattle & Redmond Bar Method Studios. What an amazing, challenging, body sculpting, muscle strengthening workout. Even years of ballet, aerobics, yoga, weight lifting, Pilates, skating, both competitive cycling & running couldn’t give me the results of these one-hour sessions. So what have I noticed in the past two years? Within the first few months of Bar Method, I noticed that I had dropped a full pant size as my muscle memory returned and the fat melted away. I’ve been a registered dietitian for 35 years, so my diet has always been pristine and I made no changes to it as I began Bar Method. As a downhill skier for 44 years, I usually dreaded the day after the first ski day of the season. I didn’t in the 2011 or 2012 seasons … I am also an avid golfer and noticed that my distance and accuracy improved such that my handicap was lower in the spring than any other start to golf season. Lastly, (and most importantly to me as a woman who is one year shy of her 60th birthday) are the overall anti-aging benefits of Bar Method. My personal physician remarked in 2012 how nicely my Human Growth Hormone (HGH) levels were in comparison to the previous five years. Add another year of Bar Method to my life and my levels are even higher. For all of you Baby Boomers, naturally produced Human Growth Hormone is considered the anti-aging, fountain of youth hormone. I’m old enough to be many of my fellow students’ mother but my energy, endurance and strength is that of a much younger woman. Who doesn’t want to get younger with each passing year? So thank you to owners, Luke, Bev and Maika, all of my dedicated motivational instructors and fellow Bar Method friends who have kept me coming back to Bar Method the last 400 times.”

I’ll be 60 in January 2015 so like Tony here at Fit After Fifty, I agree that exercise (and nutrition and good genes) directs biological age, which is more important than chronological age!