Feeling sleep deprived? You have a lot of company, especially in the over 50 age group. Is it just apart of getting older? Maybe not! Read on to what we at 50plusPlusFit have to say about sleep.

Bob’s Experience:

Is it just me, or do all 50-plus folks have trouble sleeping? Some nights I do toss and turn, while on some nights I sleep like a baby. Is it an age thing? I remember my father lamenting that he couldn’t sleep like me when I was a teen; at the time I just figured he was old and that’s what happened when you got old. But let’s clear one thing up from the outset – I am older but not old! After all, I’m 50plusPlusFit.

And then there is the double jeopardy from a lousy night’s sleep; when I don’t sleep well I don’t feel like working out, or if I do hit the gym and get a less than ideal workout. So my 50plusPlusFit lifestyle is really compromised all around.

There are some “tricks” to getting a better night’s sleep that I’ve read about, but I can’t say that I follow them religiously, or even trust that they all work. One that my wife and I always violate is watching TV in bed; that one is supposed to get in the way of winding down; I call this one the “David Letterman Syndrome,” and I blame it on Dave.

I do know this, I always feel better after a good night’s sleep and, all other things being equal, I get a good workout in the day. And I know this as well, after a day when I get a good workout in, I sleep much better. It’s kind of a terrific (not vicious) cycle. Amazing! Sleep and working out seem to go together in a cycle, giving me a much better overall feeling throughout my day, and night.

Here’s something else I have noticed over the years of my over 50 fitness practice - working out when I can’t fall to sleep seems to help me finally get to sleep. For example, sometimes when I awaken in the middle of the night and am not be able to fall back to sleep, I get up and workout. Sound crazy? It seems to have worked for me. I belong to a fitness club with 24 hour access that is close to my home, so it’s easy for me to do. I simply get up, go to the gym, workout, return home, take a hot shower and hop in bed. It seems a little counterintuitive, with all that blood pumping, but I go right to sleep.

But let’s check in with Ron, get his advice, and sleep on it. Ron?

Ron’s Expertise:

Did you know that if you experience inadequate rest your body will pack on fat as a “defense mechanism?” It’s true – for most Americans, our workout goals include dropping a few pounds but, allowing yourself to function with inadequate rest is really working against weight loss your goals.

Aside from that, everybody seems to have their own little tricks to a good night’s rest. And, I like Bob have discovered that I seem to require less sleep per night than in years past.

When I was in my teens and 20s, I could sleep from 10PM till 2PM the next day – if allowed to do so. Now, I’m usually good with about 7-8 hours sleep – my mind starts racing and I know it’s time to get up and get busy! But that’s not like continually getting 3-5 hours’ rest like many people I know. They are a walking time bomb: they are compromising their weight loss goals, their emotional state (aka adding stress) and can even be adversely affecting their cardiovascular systems – heading for a stroke or heart attack!

The body repairs and rebuilds during sleep – that’s a physiological fact of life. Man and beast have slept since the beginning of time. We didn’t always know why we slept, but we did it because it felt right.  

I have clients who sleep great directly after a workout. You'll find some of their workouts in our Online Personal Trainer. I find that I’m too “pumped up” to fall asleep if I workout close to bedtime. I would suggest to choose whatever works for you. I do find that a warm shower before bed relaxes me and I fall asleep easier when I would otherwise have trouble.

If you have more than a few bad nights of sleep per month, consider consulting your physician for help. Sometimes, taking a mild sleeping medication can break the chain and get you on the road to natural, restful nights. There may also be other medical conditions that stand between you and blissful rest. So, check in with your doctor if you seem to have a cycle of restlessness.

O.K., I am going to bed now. I have a busy day tomorrow and I want to put my best effort into my workout that will enhance my 50plusPlusFit lifestyle. Pleasant dreams!
 

Preventing and Alleviating Back Pain

According to the American Red Cross, approximately 80% of American adults will at some point experience lower back pain. This can be caused by:

• Improper handling of heavy items
• Poor posture
• Bad ergonomics while seated

as well as various other ways. This can manifest itself as a strain, pain or something more serious. As the lower back is considered a part of the “core” of the body, a healthy back is considered essential - especially for those of us over 50. Let’s examine causes a little closer.

Bob’s Experience:

The lower back always seems to be a hot topic when I’m in the company of people around my age. Let’s say that would be about 50 to 70 by now I guess, since I’m 62. But even when I’m around much younger people, say 35 to 40, I hear of back aches and pains. It seems everyone falls victim to these maladies.

I do however hear the complaints more around my own age group, so is it somewhat age related? I don’t know for certain, but I suspect that a great deal of the cause is related more to 1) inactivity and related weakening, and 2) simple injuries from doing things wrong, or certainly a combination of the two.

In my own case, I have had back injuries, or soreness from time to time over the years – including recently. The recent soreness and related stiffness just seemed to come up, meaning I can’t for the life of me pinpoint an incident that caused the condition. All of a sudden I was sore and stiff. Now I do truly believe that I did something to cause the feelings I had.

With past injuries, or soreness, I generally knew what I did, and it was usually something really stupid, and mostly from being in a hurry, being lazy or not paying attention. Those are not reasons to brag about. But even when you test your back by doing a “Bob-like” thing, you’ll have a better chance of avoiding or at least minimizing injury by having a strong back. That’s why I always include working my core in my exercise routines. This advice you can take from me… work your core. Ron?

Ron’s Expertise:

The back (especially lower back) is the one thing that sends so many American adults seeking medical attention. Of course, this is repairing what’s broken. But, there are ways to avoid or minimize back pain for most of us.

Men: Do NOT carry a big, fat wallet in your back pocket! Our back pockets are designed so when sitting, a wallet will rest on the sciatic nerve – the biggest nerve in the human body. Pressure on that nerve can cause lower back pain, numbness in the leg(s) and other things you don’t want! Look at your wallet’s contents – do you really need all those membership cards and multiple credit cards on a daily basis? Could they go in a planner or desk drawer instead? What do you NEED to carry? Clean out your wallet today. Then carry your new lighter wallet in your front pocket. It will not prevent bodily harm but also could protect you from being pick-pocketed!  

Ladies: Big, huge purses? Are you kidding yourself that you NEED all of that? A small purse with essentials is much more becoming and practical. Plus, a big purse slung over your shoulder will cause fatigue and eventually a mis-alignment of your muscular-skeletal system. Ouch! Go shopping for a small purse that will hold just what you need today!

Backpacks and luggage are big-time problems. Again, attempt to carry the essentials you’ll need – not everything imaginable “just in case.” Remember, “less is more” in many situations and when it comes to what you’re carrying all day, every day, that’s a good rule of thumbs! If a lot of stuff is essential to you, try to find a roller bag that will fit your needs and lifestyle. They may be “nerdy” but better that than unnecessary pain – right?

Lifting/Carrying Items: When lifting and carrying heavy items, we need to be VERY cautious to avoid lower back injury. If at all possible, get someone else to help you with very heavy items. If that’s not possible, try to load the heavy item on a cart or dolly so that you can push (not pull) it along to it’s destination. Should those not be options available to you, remember to:

• Activate your Core (drawn in at the navel and contract your glutes)
• Check for ragged or sharp edges before lifting the item
• Bend at your knees and hips equally to engage stronger leg muscles, avoid using just your back
• Pick the item up slowly, keeping it in front of you – never turn at the waist while carrying something heavy
• Keep the item close to your center of gravity – don’t try to hold it out away from you
• Move slowly, be prepared to set the item down if you lose your grip or feel discomfort
• Know your limits – if the item is just too heavy for you to handle, defer to one or more others to handle it instead – even if you have to wait for someone to arrive

Using these techniques will help you stay healthy and pain-free. But, let’s say you injure yourself anyway. In that case, immediately after any injury that involves muscle, remember RICE;

• Rest
• Ice
• Compression and
• Elevation

After having injured your lower back, you’ll need to rest and use ice packs to control inflammation and discomfort. RICE can be effective during the first 48 hours. If symptoms persist after that amount of time, you should consult your physician for examination and professional care.

And, I would be remiss to skip an opportunity to promote good core strength – a great tool to help prevent back pain in the first place. We have some great core exercises in our online Personal Trainer.

So remember, take these tips from 50plusPlusFit to avoid back pain. You’ll save time, money and discomfort while contributing to your great over 50 quality of life!
 

Finding the time to  work on our 50 plus fitness is a constant problem. This not only applies to working out, but also planning and recording calories consumed, whether in weight loss mode or just weight maintenance. Most of us have a busy schedule mostly taken up by work, family and other obligations. So what do we do? Many of us have heard in our corporate lives, “Plan your work and work your plan, and hope to score about 90%.”

Bob’s Experience:

One of the most challenging things we face in pursuing our 50+ fitness is simply finding the time to get some exercise. I know this has always been a challenge for me, because well, “life gets in the way”. But I’ve tried to keep my workouts on schedule as much as humanly possible, and I’ve practiced a few things to help me do just that. So here are a few tips that have helped me get my workouts in about 90% of the time. And given the importance of consistency to your exercise routine, this advice could be some of the most important I can share; maybe they’ll work for you too.

• Plan your workout routine on a weekly basis - you really should be doing this anyway, just so you have a plan to follow and to have a basis from which to measure progress.

• Plan out your next week – plan it out by day. I do this on Sunday every week, even noting when I might have to adjust because of the day job schedule I have facing me.

• Make an appointment on your calendar – just like any other meeting or social event, schedule your workout. In some calendar programs you can set up recurring cardio sessions, for example.

• Get ready the night before - your gear and clothes should be in your gym bag when you get going in the morning, ‘cause trying to get it all together during the a.m. rush will just add more challenge to the challenge.

• Be ready for “plan B” - have an idea of how you can adjust your schedule on the fly when interruptions jar your day. For example, be aware of the fact that a client might want to go for drinks after a late afternoon meeting, or that you just might be asked to work overtime. Anticipating these could allow you to adjust to a morning workout that day.

• “Get back on the horse” – if you do fall off your routine for whatever reason, get right back up, dust off and climb back in the saddle. Don’t beat yourself up for missing a workout session, just commit to getting back on schedule.

• Keep track of what you've planned and what you've accomplished. That will help you plan your next day or week. As easy way to do that is with our our our 50plusPlusFit Personal Trainer.

These steps have helped me, like I said about 90% of the time. So maybe they’ll help you. So let’s see what the pro has to offer from his personal and personal trainer client experiences. Ron?

Ron’s Expertise:

I often tell my clients to “make a date” with themselves. Whether it’s 5AM, 5PM, lunch or midnight, treat the “date” you have with yourself for working out with great jealousness. It’s your time – don’t let anything get in your way. That being said, things do happen. There are work and family obligations that cannot be ignored. But, if you find a time that you can pretty well expect to be your time alone, make it stick.

My personal workout time is in my work calendar – I will not take on an appointment for anything else during those times. And, of course, it helps that I’m scheduled to lead a group exercise class at many of those times – other people are depending on me to show up and lead them through yet another unique workout.

Bob is right about missing and not feeling bad. If you fall off your routine, dust yourself off and take the first step by getting back on your routine as soon as possible. Don’t forget how good you feel after a serious workout - tired, but relaxed.Maybe you’re hungry but feel like you have energy to do it again.

Plus, remember why you workout. Everyone has a goal when working out – maybe it’s weight loss, maybe it’s stress relief or, maybe it’s something else. Whatever the reason, get back and renew your focus on your goals.

So, be good to yourself, make the date today – and be 50plusPlusFit!
 

It’s a key component of fitness – cardiovascular (cardio) workouts. But, many of us over 50 find it tedious, boring or just go about cardio mindlessly. And, if you need to get your cardio in at home, you may be frustrated with your options. It doesn’t have to be a negative aspect of working out – read on for some advice and tips from 50plusPlusFit.

Bob’s Experience:

Some of us have a need to get part of our exercise in at home, and probably the easiest and most affordable method of home exercise will be cardiovascular. There are a lot of ways to do this and one of the easiest and cheapest methods is just to walk or run in your neighborhood. However, depending upon where you live, there may be little appeal to outdoor exercise because of weather (e.g., too hot, humid, too cold, too much snow, etc.)

For indoor cardio there are many options from exercise DVDs to exotic equipment. I have 2 personal preferences, a treadmill and a rower, both of which I believe are excellent choices for people over 50. I happen to own both, the rower purchased used, and I like them both for different reasons. The treadmill allows me to walk (or run, but did I mention that I hate running?) at various inclines, depending on my objective. And as a bonus I can multi-task by catching up on the news or sports at the same time.  In fact, if I walk at only about 3 mph I can even read a magazine.

A few years back during the football season I decided to try to burn off some body fat. I switched from eating cheese and pretzels and drinking beer while watching an entire game from the couch (yes, I was somewhat of a couch potato at times) to watching at least one half of the game while on the treadmill.

I spent about two hours on the treadmill walking about 3.3 mph at different inclines, and I still got to enjoy some good games. Along the way, I lost 12 pounds during the football season and reduced my body fat composition by 3%. Oh, by the way, during the second half of the game I did have a couple brews with little gouda and Snyder's fat free pretzels – just  not as many as I'd normally have. What a combo: treadmill, cheese, pretzels and beer. For me it was a great program! I enjoyed both halves of the game and l met my fitness goals as well!

The rower I like for a totally different reason; I get more of a total body workout while getting some cardio. We’ll speak more specifically to the benefits of the rower in another chapter of Fitness Advisors, but for now I’ll turn it over to Ron the Trainer to give you a broader and more expert perspective of cardio at home. Ron?

Ron’s Expertise:

You know, everybody needs to find a “hook” – that is, something that will work for them, especially when you plan to get your cardio workout in at home – it’s so easy to walk past the equipment or sit down to take care of something else in your life.

When doing cardio training, you have to invest at least 30-60 minutes, at target heart rate, four to six times per week to be truly effective. So, you’ll be tying up 100-400+ minutes per week – a big investment for some of us! So, make it convenient and make it something you’ll enjoy – a brisk, long walk in the neighborhood or at the park, watching the news while on your favorite treadmill or elliptical trainer or, as Bob recommended, a bout with the rower.

I will go onto say that if you can read or carry on a detailed conversation, you might want to kick up the pace a little – get the maximum calorie and fat burn for the time you invest in your cardio. For someone over 50, your heart rate should be between 110-130 beats per minute for the most effective cardio workout.

Or, you might choose to take up outdoor cycling – a very popular activity. And many of us over 50 still like stationary bikes in front of a TV so, if that will truly work for you – that could be your “hook.”

But remember to vary your cardio occasionally – do something different to keep your body guessing what you’ll be asking from it next. Varying your cardio might consist of one day a great workout on a treadmill, the next a really brisk walk in the neighborhood. Follow that up with a dance-format with your Wii or a kickboxing DVD in your living room.

With a varied program, you’ll see better results! Keep your workouts rich and meaningful and keep working out to improve your 50plusPlusFit lifestyle.

Keeping your workouts on track and on schedule is tough - we know!   Here are some tips on breaking the cycle and developing good 50plusPlusFit workout habits ... read on!

Bob’s Experience:

Motivation is central to getting many things done or, expressed at a higher level, accomplished. This is no truer than in the context of our fitness and diet. Quite often my friends and acquaintances actually marvel at the fact that I actually prefer getting my workout in as the sun rises, 5:30 or 6:00 a.m. Many folks feel that it’s tough enough to push themselves to workout, much less at a really early hour. For me it works, for some it won’t. But whatever works, works.

Finding your motivator can be simple or maybe more complex. It seems like the nearly universal fitness motivator is simply to lose weight, and that’s o.k., it is the correct motivation for a great many. For others it may be to lose body fat even if not overweight. Or maybe you want to tone up and reshape the ol’ bod, and that’s a great motivation as well. Or you might be training for an event like a marathon or a cycling tour, a swim meet, or your child’s wedding. But these are all motivators at the most basic level because they really are goals aren’t they? And yes, a single goal or target can indeed motivate. So if you need a motivational goal, pick one and get on your way.

But what about the more complex motivators, those that keep you motivated, up and on track every day? What kind of motivators can really help you? When I jump out of bed at the crack of dawn (o.k. maybe “jump” is a stretch most days) I don’t think about my personal goal, which currently is to reduce body fat. The fact is I don’t think of much of anything at that hour really. But on those mornings when I feel like I really don’t want to “jump” outa bed, I do draw upon some of my personal motivators.

One of my motivators is my Fitness Tracker. I track my workouts every day that I workout, and if I don’t keep on schedule, I really don’t feel good about myself, in that I let myself down. My other motivator that gets me out of bed is that I give myself a break by breaking up my workout into two parts, by doing part that morning and catching up with the rest as I can at some time later in the day. These work for me.

I know people that use all kinds of different things, angles or tricks if you will, to keep their motivation at a high level. All kinds can work, and Ron has seen it all through his personal training clients, so why don’t I turn it over to the expert.

Ron’s Expertise:

Bob, you’re right on point. The single toughest thing about fitness is getting started and staying on your routine. Motivation of the human is very complex indeed. It’s just like getting in your car and driving away without a destination in mind – fitness matters are no different. As Bob said, whether your motivation is weight loss, general “getting into shape” or working toward an event, a goal is absolutely essential. Without a goal, how will you know if you accomplished it? I’ll offer some ideas that can help us all stay focused.

Goals need to be for the right reason and, where fitness matters, we see an advanced number of neuroses such as obsessive-compulsive behavior, bulimia and anorexia. So, the point I’m trying to make here is that the goals must be reasonable and not counter-productive or downright unhealthy. This is where a fitness professional must be very aware of the client’s goals and underlying motivation.

So, while everybody’s motivation to workout may be different, the best thing to do is to get started now. Over-analyzing the motivation factor should not stand in the way of beginning a solid workout routine. Once you have set goals, you can design a routine that is ideal for your specific goals. So, let’s break this down to a list-at-a-glance:

• Set attainable goals: set goals that are measurable (15 pounds lost), time-specific (within 6 weeks) and  is attainable. Attainable means it’s physically possible to make it happen (e.g., 5’ 11” woman will probably never be able to wear a size “0” dress).

• Allow yourself to be human: Set your goals, strive to complete your workouts regularly but, if you backslide, don’t be discouraged – dust yourself off and get back on track.

• Focus on your fitness journey – not others: Your fitness journey will probably not be the same as someone else’s. For example, if your goal is weight loss, you may see someone else lose weight faster or slower than you. Don’t let that work toward or against you – stay focused on you.

• Set up and activate a support group: Once you decide to begin a workout routine, tell everyone around you. They will keep you focused. And, if you can find a workout buddy – that’s a bonus! A workout buddy will be waiting for you at the gym and won’t let you blow off your workout.

• Find something you enjoy: If you find a specific exercise that you like it will make it easier and more fun to stay on your routine. So, if watching a movie while spending time on your treadmill works, great! Look around for classes that fit your schedule and goals. Often, people in group exercise classes get to know each other and are an additional support element.  

• Mix it up: For mental interest, you need a variety of workouts. And, for your body to respond more efficiently to workouts, you need to change your workouts frequently. Check out our Fitness Tracker for lots of exercise ideas.

• It’s a matter of convenience: If it’s not convenient for you, it won’t happen. So, if there is a fitness center near your home or place of work – great. If not, consider setting up a home workout area and follow exercise DVDs or place a TV in front of your cardio equipment – in a climate-controlled room – not your garage or patio.

• Don’t look back: Yesterday is the past – once you begin your routine you’ve become a different person. Focus on today and tomorrow – that will help you stay on track.

• Track your workouts, food and your progress. You’ll find simple tracking sheets on your 50+/+Fit site and don’t forget the 50plusPlusFit Personal Trainer which is an excellent resource for developing healthy menus and tracking food and workouts.

• Reward yourself: Achieved a goal? Great! Go out and treat yourself with a new item of clothing or something else tangible – and enjoy. Tangible doesn’t mean splurge on food though – you don’t want to destroy your progress!

Whatever your primary fitness motivation is, you have help at your fingertips to begin your exercise journey and stay on track. Active, healthy lifestyle today means an active and healthier you for years and years to come. Why not get started or back on track today for a 50plusPlusFit you!

Eat only when you are hungry sounds simple, right? If it is simple, why are so many of us - especially us over 50, struggling with our weight. It isn't simple though ... and Bob and Ron are chiming in on the topic. Let's keep reading to see what they have to say.

Bob’s Experience:

Chow time! When is that? Boy, for me in the past it was just about any time there was food around. I did have a major weight problem as a kid and carried some bad habits into adulthood. You see, I started out growing up the son of a Bavarian baker. And like all good Germans, my father also taught us his genuine love of food in general. We ate at the appointed times for breakfast, lunch and dinner, but then there were always bakery sweets around for “nibbling” too.

I still do love good food, but I’m happy to report though that now that I’m 50 plus, I have things in better control. Yes, I’m still working at being 50plusPlusFit.

While my issue started in childhood, I don’t think there is any particular time that people pick up bad eating habits - it varies with everyone. The question is, how do you correct those bad eating habits? Well for my part, it was getting good advice from a good source - a personal trainer. I wanted to get in better shape and the personal trainer gave me some pretty basic diet advice. He suggested a calorie range, types of food to eat, how many times to eat per day and most importantly he told me to keep a record of what I ate, how much and what the total calories were. By doing this over a few weeks I really got into the habit of eating better all around. Several years later I continue to follow these better habits, not that I don’t “fall off the wagon” on occasion. I do however get right back on.

But that’s just my story, and everyone has their own, so why don’t we do what I did a few years back and turn to a personal trainer. Here’s Ron.

Ron’s Expertise:

Sounds really simple but, many people eat because it’s “time” for lunch, etc., or they eat as a social event. Others may binge with emotional eating (happy or sad), and a real problem for many – nighttime eating.

If we over-eat by eating when we aren’t necessarily hungry, the mechanism inside our bodies that triggers hunger will essentially be “reset” causing the person to not have a good sense of what hunger is. Additionally, over-eating by eating at times other than when you’re hungry means that you’re taking in calories you don’t need – and potentially gaining weight.

The American Heart Association suggests controlling your eating habits by not keeping snack foods at home and substituting unhealthy foods with better choices to help control eating and your weight. The AHA also suggests replacing the eating with a physical activity such as taking a walk, playing with pets, gardening or housework.

Getting control of yourself is the hardest part – getting in touch with what hunger really is and what triggers your non-hunger eating. Take time each day to write down:

• What you ate
• How much
• When you ate

to determine if you really are over-eating when not hungry. It’s a safe bet that we all eat at times other than when truly hungry. Try to analyze why and think twice about your eating habits. You can easily track and analyze what you eat in the online 50plusPlusFit Personal Trainer; you can search foods, see the food’s calories, etc. and track what you eat for each meal. Then it calculates how you’ve done.

It’s easy for others to say “just don’t eat” but we need to eat to survive. It’s just how much, what to eat and when. This will be ongoing focus to maintain until you change your habits. Research shows eating habit changes occur with focus and attention in about 3 weeks. Your experience may be longer or shorter.

Now, however, is the time to adjust your eating habits and prepare for the rest of your 50plusPlusFit® healthy life.

Looking good at your workout - like the Terminator ... with a smoking habit. For those of us over 50, we have lived a rollercoaster life from our teens until now with ever-changing advice and opinions regarding tobacco use. Let's read on to explore this topic.

Bob’s Experience

You may have noticed that a really famous body builder, albeit retired from competition, likes to smoke big, expensive cigars. Yep, Arnold Schwarzenegger, actor and former Governor of California, a.k.a.  Conan the Barbarian, a.k.a. The Terminator, a.k.a. Mr. Universe and Chairman of The President’s Council on Physical Fitness under George H. W. Bush, loves to smoke stogies! Big Stogies! But I can assure you, Arnold’s smoking habit never added to his physical prowess. Now, if you do smoke, I’m not going to tell you that you have to quit, or should quit, or anything like that. Why? Well because in our 50plusPlusFit community we’re all about fitness for our quality of lifestyle. So if your quality of lifestyle means that you smoke, it is only your decision.

Now, I don’t condone one’s smoking, but I won’t criticize one’s habit either. Personal choice, as far as I’m concerned is just that. But just like with Arnold, I can pretty much assure you that your workout, cardio or strength training, swimming or biking or whatever won’t be enhanced by smoking. In fact, depending on how heavily you smoke, your workout progress may be less than ideal. I think it only makes sense that anything that taxes your lung capacity and restricts your blood flow can’t help your exercise performance, right?

I really don’t know this for certain because I haven’t smoked anything in years. I used to smoke cigars and I did lift weights and did some cardio at the time. I didn’t notice any negative impact on my exercise, and I didn’t notice any big improvement after I gave up the habit. But then I didn’t consider myself a heavy smoker, 1 or 2 cigars per week. I didn’t look like Arnold when I smoked, and I assure you I never have looked like the Gov. since either. So I very much doubt that smoking will help you get the “Arnold look” either.

As far as the effects smoking might have on your exercise regimen, I’ll leave that to the expert, Ron.  

Ron’s Expertise

I usually start out where Bob leaves off with my professional opinion. This topic, however, is very close to my heart as I have personal experience. I once was a heavy smoker.

If you have read our “About Us” section, you may be aware that I began my workouts over 20 years ago. The company I worked for then offered cheap gym memberships and even looked the other way if employees took long lunch hours for a workout plus a meal. Needless to say, I jumped for it but brought a lot of baggage in my gym bag, including a 3-pack-a-day cigarette habit. My workouts weren’t as effective because I just didn’t have the lung capacity or cardiovascular strength. I did continue to workout, and smoke for about a year before I saw my error for what it was.

So, the underlying message here is that very possibly I would not have been motivated to quit cigarettes at least as soon as I did without a regular workout routine. I did, however, feel motivated to drop the habit and almost immediately the quality of my workouts improved! By the way, I utilized hypnosis therapy conducted by a psychologist. Three sessions, and the cigarettes were no longer a part of my life. And, thanks to this therapy, I did not become one a “reformed smoker” but instead, I has empathy for those who still do smoke as I realize it’s so very difficult to quit.  

Bob, you’re right, smoking really doesn’t help you lift better and thanks to my personal experience, I can say with confidence that smoking certainly won’t help you with your cardiovascular fitness. Back in our youth (1950s and 1960s), smoking WAS cool! Many of us picked up the habit to “fit in” or, because we tried it, endured the choking and coughing and decided it tasted good. The little nicotine “rush” didn’t hurt either.

Today, less than 30% of adult Americans now smoke according to many reports. So, in addition to spending serious cash on something that becomes merely ashes to discard, you are also placing yourself in a minority not commonly held in high regard! In my town, it is illegal to smoke in any public place (including restaurants and bars), including 25 feet from any entrance to a public building.

Irreversible damage? Nope! Once you are smoke-free, your lungs immediately begin to start clearing and healing. Some research shows that in as little as seven years, your lungs can be completely clear of tar and other by-products of tobacco smoke. Let’s get started on a healthy 50plusPlusFit lifestyle today!

There are so many compelling reasons to stop – but the most important reason is your future and the quality of your lifestyle! If there is any confusion that smoking detracts from a quality lifestyle beyond age 50, go visit an assisted-care living facility in your area. Ask the staff about why most of the residents are there. You will be shocked at the number of residents who have lung/breathing problems brought on or, aggravated by smoking. Many wear oxygen masks or are confined to a wheel chair because they lack the cardiovascular endurance to take more than a step or two.

Others (particularly women) could also have advanced cases of osteoporosis – a weakening of the bone density/strength. One major contributing factor of osteoporosis is smoking. Many assisted-care facility residents have to be helped in and out of bed by SPECIALISTS to keep from breaking bones during the transition. How would you like to live out your “golden” years afraid to move because you could break a bone?

Do you have grandchildren (or want/expecting them)?  Second-hand smoke is a leading cause of asthma in children. Those children affected with asthma cannot run and play without wheezing and losing their ability to breathe. Second-hand smoke comes from smokers – if you are one, this is a compelling reason to stop today to protect the health of children around you. Second hand smoke doesn’t just mean lighting up in their presence – second hand smoke lingers on your clothes and in your hair for hours after your last cigarette (or cigar). 

Convinced? Great! Start by visiting the American Cancer Society. There is some great information here to get started. There are also tools to help you overcome this addiction – gum, medications (many over-the-counter), hypnosis, support groups. Once you decide you want to quit, look for assistance to improve your chances of success – and stay focused! Congratulations on your decision to move toward a being 50plusPlusFit!

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by Bob and Ron
Yet other reasons for us over 50 to workout - to prevent health issues, have good physical check-ups, reduce or eliminate medications and for a brighter future!  Read Bob's recent experience and Ron's advice and expertise!

Bob’s Experience

I was in the doctor’s office recently for a physical and I’m happy to report that everything checked out O.K. In fact she told me that from her perspective I was in “great shape,” particularly at the age of 63. That was music to my ears, but I asked her what she meant by “great shape,” and I was somewhat surprised by her answer, pleasantly surprised.

As it t turns out my doctor is over 50 and she too exercises regularly with workouts that include both strength and cardio exercises. So her explanation to my question actually sounded in part somewhat familiar. She not only remarked on my measured vital signs and my blood work from my previous physical, but recognized my performance on the stress test and my muscle tone. You know for part of your physical you’re fairly naked so there’s not a lot to hide.

I was mostly surprised by her comment about muscle tone though. Now she wasn’t really remarking about my physical looks, but about the benefits of having a good amount of muscle fiber. As she went on to explain (and you can read this in the Strength Training section of 50plusPlusFit) retaining or increasing muscle mass over 50 is important to be able to live a productive lifestyle. Of course we all know that muscle allows you to move, right?

By the way, she did also remark that one of the reasons that she could take notice of my muscle tone was because of the relatively low amount of fat covering those muscles, a double benefit she said because muscle burns many more calories than does fat.

As I was leaving her office her prescription to me: “keep working out.” It turns out that my doc hits the gym regularly too.

And, by the way, while my gym membership does cost a few bucks per month, my prescription medication bills are ZERO! I’ve never believed any of their other prescriptions include the elusive “magic pill” anyway. I hope we begin to see more doctors begin prescribing exercise.

Ron’s Expertise

That’s a great testimony to what we’re all about here at 50plusPlusFit – getting and staying healthy today so that later on, we can lead an independent lifestyle. And, an independent lifestyle means you can get up out of your chair with minimal effort, walk, shop, garden, play golf as well as tend to your personal grooming, etc. I remarked in a recent weekly article about visiting an assisted living facility and was shocked at the de-conditioned people rolling around on walkers and in wheelchairs. I didn’t have an opportunity to talk with many of them but, I am sure that if they had led active lives in their 50s, their 70s and 80s would have been very different.

That aside, so often we see new members in the club that were sent by their doctors basically to workout or die! At that point, where someone is more than 40% body fat, AND de-conditioned, it’s an almost unsurpassable uphill battle to achieve a desired fitness level. It would have been so much easier to stop the deterioration before it got to the point we usually see these people. Oh, and the retention rate (if they stay and workout or quit) for these people is much lower than the person who joined the club as a more fit individual.

If you’re reading this far, then you are aware and are concerned with your future – that’s great! Some sobering facts to keep us lifting and sweating: studies show that we gradually lose the ability to generate new muscle protein after the age of 20. Between the ages of 20 and 80, we can lose 30-50% of our muscle mass – when living in a sedentary lifestyle.

That’s a huge argument to get up and move – cardiovascular exercise to keep your heart healthy, weight training to keep as much muscle mass as possible. And, while we’re at it, maintain a healthy meal plan to ward off excess fat. Body fat contributes to heart disease, stroke, diabetes and even some forms of cancer.

Finally, while being healthy can reduce the number of prescriptions one must take, the average overweight, sedentary older adult can total up to 8-12 different medications per day as different heart conditions, blood pressure increases and diabetes develops. Those medications are not just because the doctor suggests them either – those medications are literally keeping these individuals alive – in spite of their deteriorating lifestyle.

O.K., enough negative – let’s get moving today! If you’re already moving, that’s great – keep up the good work. Now is the time to sharpen your focus on a 50plusPlusFit future! 

by Bob and Ron
“That darned scale is moving in the wrong direction!” Lots of us over 50 may be saying that right now. The holidays are in the not too distant past and maybe the festivities have taken their toll on your waistline. Read on to see what Bob and Ron have to say for us.

Bob’s Experience:

What is happening? We work out, we do our cardio, we watch what we eat, but the scale hates us! Boy, have we all said that before. It seems from time to time the weight keeps creeping up, even though we think we are doing everything right - but are we?

For my part, I try to convince myself that I’m putting on only more muscle…right!!! The fact of the matter is that increased muscle would be only a part of the weight gain, and more likely, muscle gain would be a much slower increase. In fact, we hope weight gain is muscle, if that’s one of our goals, but what if it’s not.

But for most of us it could be that we simply aren’t diligent enough (or strict enough) with ourselves. Darn, I hate disciplining myself. O.K., we can all use a great big dose of discipline from time to time, but is that all of it? Are there any other reasons our weight may seem to whack-out? And what is the best way to get back on track? Is it cutting our calories further? Is it eliminating certain foods? And as far as getting back on track, should we journal or track our diet and exercise activities? Or should we try different diets and different exercise routines? For this, we turn to the back-on-track-meister himself, Ron.

Ron’s Expertise:

This is a huge topic that, depending on the individual, weight gain can be caused by one of several ways. Let’s look at some of the most common problems ….

First of all, muscle gain … hummm. Let’s just say that it takes quite a lot of effort, exercise and time to add a pound or two of lean muscle mass, especially for those of us (men) over 50 where we lose muscle mass every year after 20. So, if the scale is moving quickly, and you’re not using a muscle gaining supplement (topic of another article), then you probably are looking at fat gain. Please read on.

Portion control! O.K., we eat at restaurants. They want you to come back again and feel that they are adding value by mega-sizing the portions (where do they get those five-pound baked potatoes anyhow?). My personal portion control tactic is to ask for a to-go box when the entrée is served, split it in half, and eat only half of the entrée at the restaurant saving the other half for a meal later that day or the next.

I ask my clients at the gym to document what they eat, including quantities, e.g., a cup of this, number of ounces of that, etc. If they are truthful with their calorie journals and activity, and still don’t lose weight, I suspect they are “under-reporting” the calories consumed. The typical 5’ 5” woman with average activity level will generally only require an 1,800 calorie daily meal plan – a 5’ 10” male with an average activity level will usually end up with a 2,700 calorie daily meal plan. That’s not a lot if you eat out often. In fact, if you eat a burger, fries and soft drink at one of the national chains, you can be facing 1,200 – 1,800 calories for that meal alone!

Then, there’s the topic of number of meals consumed in a day – the more, the better! In fact, a meal plan of six meals per day is considered ideal. The body will enter a “starvation/survival mode” if we fast more than 3-4 hours between some sort of nutrition – even 100-200 calorie snacks between meals will HELP you LOSE weight – worked for me!

By the way, Mom was right – you need BALANCED MEALS! In fact, fad diets that limit carbohydrates, fats or protein are counter-productive to long-term weight control. A meal plan with approximately 60% calories from carbs, 20% from fat and 20% from protein is considered an ideal calorie balance. Yes, carbs are your friend – those low-carb diets will eventually put the body into ketosis – a condition that drags down your energy and can cause other problems.

There are often external factors – such as prescription medications that can cause the patient to gain/retain weight. If you are using cortisone, prednisone or an anti-depressant, ask your doctor about side effects and what you can do to address the issue.

Also, alcohol is a villain when trying to lose/control weight – sorry! Why? Well, there are empty calories – 9 calories per gram versus 4 calories/gram for carbs. That’s more than twice the calories, with little or no nutritional value. Plus, alcohol often distorts the body’s sensation of satiety – or “full feeling.” That means that after a couple of drinks, we may feel like eating when we really don’t need to. (More chips and queso anyone?) It’s a real one-two punch, empty alcoholic calories plus more food calories than you need – just say “no, thank you” if you’re trying to lose weight!

So to be 50plusPlusFit, let’s do this: (1) have a meal plan, don’t graze, (2) control our portions, (3) eat a balanced meal and snacks that promote our goals and (4) control our alcohol intake for weight control and a better, healthier and happier you!
 

It happens to all of us from time to time. Even for those of us over 50, we can lose focus and fall off our exercise routine. But, it's not the end of the world and, it's easy to restore your routine - it starts with today. Just forget that you missed for awhile and get back to it. Read on for help getting back to your workouts!

Bob’s Experience:

Let me start out by saying that I am not perfect. Shocking, no? I admit it; I have fallen off of my 50Plus fitness routine. But I don’t think that makes me any less 50plusPlusFit, not at all. It just means I’m human.

I don’t like falling off of my routine. Doing so obviously makes me feel bad. I feel bad about the fact that I “failed” myself; I didn’t deliver what I committed to myself. Add to that the fact that by falling off the routine I’ve compromised my progress in advancing my fitness level. Then also, I feel sluggish, I don’t sleep as well, I’m grumpy, I’m just a mess!

But all is not lost. I just have to get back on the routine, and the first thing I do is forgive myself for being human. I practice what a good buddy of mine once suggested, I don’t look back, I look forward. I know that I’m just a weak human being, so I accept it, get over it, get back on the routine.

There are some things I do to try to keep my fitness focused and on the routine plan though. For example, I schedule my workouts on my appointment calendar. Yep, I make an exercise appointment with myself, and it helps, believe me. I have one of the email calendar systems that allow me to schedule a recurring appointment, so I do that. And then if I need to change the time one day due to work or whatever, I simply reschedule that one day. I used to do the same thing when I used a paper day-planner system as well and it really helps.

Now despite the appointment with myself, there are those times when I’m a no-show. It happens. You just gotta pick yourself up and tell yourself that the next workout will get you back in the groove, back on a routine track and back to the Quality of LifeStyle that you want.

Ron’s Expertise:

I hear this all of the time – people start out with the best intentions and then, life gets in the way. There’s a big project with a short deadline at work. Or, there’s a sick child at home. Or, I tore into a weekend remodeling project that turned for the worse – and I have to complete it because I now have no functional (bathroom/kitchen/whatever).

It happens – but once you realize your best-laid plans have gone sour, get back to your workout routine or, if your “normal” times aren’t going to work for you, consider changing when you workout. I have clients who find early mornings work best for them. They get out of bed, come in, work out and conduct the rest of their day without the “I need to get a workout in” concern hanging over their head.

I also have clients who are not "morning people” and feel that they need to get their workout in at the end of the day – some even after the evening meal and getting the kids into bed.

But, you have to make an appointment with yourself – put your workouts in your calendar and don’t let yourself reschedule them. After all, if you don’t workout, you may not be able to do the other things on your calendar. It’s that important!

So, find what will logically work for you and stay focused on your workouts, stay dedicated to yourself and get back on the road to being 50plusPlusFit!

Age is a perceived notion at best. An 18-year old may think that someone over 50 is ready for the rocking chair or worse. But, as we find ourselves over 50, we still see the same person in the mirror we always have. Does that person move about freely, without pain or fear of losing balance? That's where Bob and Ron come in on the term "senior."

Bob’s Experience

Well, so now someone has labeled me a “senior.” How about that! I’ve never referred to myself that way before and really never even thought of myself that way. But I recently had occasion to shop online for hotel rooms and low and behold I found out that I’m a senior, or at least two major hotel chains think I am, and eligible for a rate discount. What struck me most about this was how each of them designated or defined a senior guest; one offered senior discounts for those 55 and over, while the other reached down to the age 50! 50? Are you kidding me? I think of my friends’ parents as seniors.

This finding actually made me feel pretty good, since I’m 63 and never knew I was a senior. I suppose those two hotels would consider me ancient! If someone wants to label me senior, have at it. I don’t care for three significant reasons:

1. The opinions of hotel chains, etc. don’t carry much weight with me,
2. I’ll label myself, thank you very much, and
3. I don’t feel like a senior, either mentally or physically, I feel 50plusPlusFit!

Now, all that being said, we are about to address exercise for seniors on our site, encouraging people regardless of their advanced years to get fit. After all, even our parents and senior friends can get fit and continue to improve their level of fitness. They truly can improve their physical (and related mental) wellbeing at any age.

But back to my issue of being labeled senior, I just don’t feel “senior.” And there can be, a difference between your chronological age and your physiological age. Just look at some 40 year olds walking around today who physiologically look (and often act) older or more senior than many of us 50 plus do. I’m more fit looking, more agile and more energetic than many, if not most of many 40 year olds. I bet Ron the Trainer can attest to that based on his experience in personal training people of all ages.

I believe strongly that part of this age thing, being a senior or not, being “old” versus “older” is driven by your attitude. If you’ve got the right attitude and pay attention to your body by always working at increasing your level of fitness, you’ll be so much more than senior or even older, you’ll be 50plusPlusFit!

Oh, BTW, you might be wondering if I took advantage of the hotel senior discount. Well my mind is as fit as my body, so you bet I did!

Ron’s Experience

Bob, you sound really annoyed about this discovery,or at least by being labeled senior!! Just remember, age is truly a number! Recently a 102 year-old woman was featured on the national news who still works out every day at the gym. I’m sure the network found that to be amazing but, in my gym there are several 90+ members who arrive every day for a workout and they walk in and out of the club more vertical and fit that many people I see outside of the gym who are half their ages.

The reality is, we have to work out every day in order to retain an independent lifestyle. I was reminded of this recently when I visited a “retirement center.” Every single resident there had some form of mobility problem and many were using walkers due to inability to move or, lack of balance and fear of falling. And, these were the “good” ones. Let’s be reminded of the people in their 70s and beyond who are wheel-chair bound or worse, bed-ridden.

So, back on a more positive note, a good routine of cardio and resistance workouts 4-6 days per week is the best way I know to remain able to walk, move about and function freely well into our “golden years” and it starts today, before trouble starts to set in. A great place to start is with our 50plusPlusFit Personal Trainer where you’ll find hundreds of exercises, many complete routines and even a place to track your workouts and progress.   

So, let’s not worry about labels but instead, get busy insuring the quality of our lives will be awesome now, and when WE think we’re seniors! Get busy working with us and you’ll be 50plusPlusFit!

Seems as though we're always looking for something new and different - especially when it comes to cardio. The same cardio can get boring and our bodies don't respond as well to the workout. A departure from our normal 50plusPlusFit procedures, this week is pretty much Bob's testimony to his favorite machine. Even so, for those of us over 50, here's a idea to freshen up your workout. Read on and enjoy! 

Bob’s Experience

Some have asked me what one piece of exercise equipment I would buy if I could only have one. Most of these questions are posed by friends looking to exercise at home for their cardio health. And I’ve been giving them the same answer for about twenty years. There are a lot of options out there, but for my money, I'd go with a rowing machine. I love the rowing machine! Whenever I'm at the gym or find one while traveling, I always jump on the rower. And back when I had a home gym, it was my go-to piece of cardio equipment then too. Here's why…

First you can get a great cardio workout on the rowing machine, as good if not better than any other form. Pulling that handle and doing so at a good clip can really work up a good sweat and get the heart pumping. But the other really big benefit I find is the tremendous amount of resistance work I get that strengthens and tones the muscles of several body parts. The rower works arms, biceps and triceps, plus forearms, shoulders, back, legs and even butt. For my money, the rower is a total body workout that I can also do while watching the news with a set of headphones on (the rower does make a little noise). It's great for me.

That being said, it may not be to your liking. So my advice is to try out a variety of equipment before buying. Hopefully you can try at a club over time rather than just in a store for a few minutes. You may find that your favorite piece of workout equipment is a great pair of running shoes or a workout ball (lots can be done with very little equipment – more on that in another article!). The most important consideration is that you like the workout well enough to commit to doing it as a regular part of your life's schedule. Remember, idle fitness equipment does you no good. And, it gets you no closer to an active 50plusPlusFit lifestyle!

And by the way, if you already subscribe to our Personal Trainer, the exercises database has a terrific video on maintaining proper form while rowing, thus maximizing your benefit and minimizing any risk of injury.

Ron’s Expertise

A rowing machine may be a great idea and truly, the whole body is working. As with any cardio equipment, the workout can become tedious, like Bob mentioned watching the news while rowing , as a distraction might be necessary for some. And with any exercise, people with existing conditions such as knee or back problems may have to use extra care when on the rower. Form and technique tips for everyone includes:

• shoulders down,
• back flat vs. rounded,
• hold abdominals strong

to avoid injury or develop discomfort.

If I were buying one item for home, it would be difficult for me to choose. I do like all-in-one resistance devices that can isolate work on specific body parts with minimal changes in seat, cable and other parts. I also like elliptical articulating arms that work your upper body while giving you a cardio workout. Treadmills are always a popular choice at home. But, whatever you choose, make sure you will use it – some industry estimates speak to the fact that over 70% of home workout equipment ends up collecting dust or becomes a clothing rack – and never used at home for it’s designed purpose. I am also guilty of this – having had several in-home workout devices that went unused. I will drive to a gym and workout but, to use something at home – well, not so much!

My best advice is if you are planning to buy something to use at home, take your time shopping – don’t make a quick decision. Go to a store that specializes in workout equipment. A department store at the mall that has treadmills next to power tools won’t have the people on hand with the expertise to help you with a buying decision. And, while there, ask to try out the equipment – spend 20 minutes on the treadmill, elliptical or whatever item you’re considering. See if you like the way it feels. It’s a pretty big investment so, make sure you like it well enough to use it. So let’s get ready to move to a new level of fitness for a 50plusPlusFit lifestyle!

As the weather turns harsh in many parts of the country, people begin looking for indoor workouts - even those of us over 50. There are many options and this article outlines many. Read on for some tips on working out indoors.

Bob’s Experience:

I love being outdoors for a workout and many of my friends do too. Particularly if you live in the northern tier, you really love the opportunity to get outside and experience the physical activity that you’ve missed all winter. When the weather cooperates there is nothing like getting in some biking, walking, running, swimming, hiking or whatever in the fresh air.

But then just when you get accustomed to the great outdoors for your workout, the leaves begin to turn and your outdoor activity begins to wane. So you know the gym has lots of options, but are you tired of the same treadmill or elliptical or that spinning class. Well the good news is that fitness centers and clubs all over are adding some new and really exciting fitness options for both cardio and strength training. And I think our buddy Ron has some very interesting options to recommend.

Ron’s Expertise: 

One of the hottest cardio options around is Zumba; Cuban-based dancing (not just for the ladies!) that incorporates simple, but physically challenging moves set to really fun Latin music. Two left feet, no sense of rhythm? No problem! In Zumba, the instructor introduces the move for a few beats and then turns it over to you. Don’t worry, you might not pick up every movement or be with the rest of the class on every beat – just get in there, have fun and sweat to that driving, sensuous beat! But, wait – there’s more!

Belly dancing – Yep, belly dancing has hit the group exercise market in a big way. No, you don’t have to wear a skimpy costume like Barbara Eden in “I Dream of Jeannie” – just come in comfortable clothing and gym shoes. And, of course, this is a huge core workout! Maybe not? OK, then how about …

Nightclub Cardio  – If reaching back into ancient Persia is not your idea of a workout, there’s a very upbeat, contemporary and urban format in group exercise that incorporates today’s hottest dance floor moves – fun and stimulating even for us over 50 types! Need to slow it down a little? Then how about …

Striptease – no I’m not kidding! There are now group exercise classes set to sexy music and you are encouraged to bring in a boa or other "discard-able" clothing article for use  as a prop during the class. And, yes – it IS serious exercise! But no, you don’t have to "take it all off!"

Bollywood Dance – Set with music from Bollywood films, Bollywood Dance features traditional Indian dance moves and folk dancing from Bhangra and even Latin and Arabic moves.

OK – back on terra firma … have you not tried an indoor cycling (spinning) class yet? While it can be a VERY aggressive form of workout, it’s still very individually focused – only you really control the level of effort you put into the hour. The instructor will do their best to encourage you to use all of your energy up by the end of the hour but, only you will know how hard you’re really working. And, please feel free to take it a little easy at first. The first few times you “spin” you might need to take only 30 minutes of class and build up from there. That’s no problem – just keep at it!    

Boot Camps continue to be hugely popular and in addition to those held in public parks and empty football stadiums (running stairs is a staple of outdoor bootcamp!) there are indoor versions as well. In bootcamp you’ll do simple calisthenics like pushups, jacks, etc. for a hard-hitting, strength & cardio experience. And, just as in all group exercise, you can always modify your workout to your needs and abilities.

MMA Training – Along the same lines of Boot Camp is MMA (Mixed Martial Arts) Training. This is a new hot twist on getting the most out of an hour – lots of hard work but it really shakes things up!

Kickboxing – Another very popular group exercise class is kickboxing. You punch and kick into thin air and have a great opportunity to release some aggression and pent-up anger (of course, no one has any of those issues!) And yes, you can take part of the class, or all of it and modify to your needs and abilities.

So, the message is to find something new to shake up your routine – and encourage your body to respond with positive changes. You can find these classes at your local gym, and even many parks & recreation departments are hosting many of these class formats. Go find something new and keep the summer slim-down efforts going all fall and winter and you'll be 50plusPlusFit!

There's working out hard, working out tough and now, extreme workouts! It's a New Year and there's always some twist on working out. But, if you're over 50 should you be stepping up to the "new" workout level? Bob and Ron have something to say about extreme workouts - read on!

Bob’s Experience:

I keep seeing ads for exercise programs, videos and even classes where I workout that call for some really extreme efforts. I mean some of these routines drive the person doing the exercises to what I consider to be extremes. Some are incredibly long periods of time, while others are some really crazy moves.

Now I consider myself in pretty good shape, but I don’t consider myself an Olympic or pro athlete either. In fact I wonder if even the pros would subject themselves to some of these extreme workouts? I bet not. In fact, in the past year I’ve read of NFL players adding yoga to their training routines. And I think most of us would consider yoga to be a very affective, non-extreme form of exercise, but yet NFL players have added yoga to their considerable time spent in the weight room. But I’ve not heard of the NFL trainers adding P90X to their athletes’ regimens, nope!

Now I have to admit that I’ve not really tried any of the available extreme routines, but like I said I’m pretty darn fit from just sticking with some basic strength training and a variety of “normal” cardio exercises. So while I have been bashing these extreme routines as well, extreme, let’s ask Ron. Maybe I’m seeing it all wrong. 

Ron’s Expertise:

It’s tough to deny the results people get from participating in extreme workouts such as P90X, Insanity and other hard-core routines. If you increase your exercise level, number of days per week and control your calorie intake, there’s no question that you’ll see results. But, at what price?

You see, in most of these routines, some of the exercises are pretty grueling, and considered dangerous even if executed properly, especially for those of us over 50. Some of the routines put our knees, lower back, shoulders – just about every part of the body in a position to be injured.

In many routines, plyometrics have become very popular. A popular plyometrics move involves quick jumps onto boxes or platforms that are higher than the knees – sometimes waist-high. It’s impressive to see someone do this – but what if they miss (and I see that at least once a week or so at my gym!). Plus, landing with all of your weight on the balls of your feet and knees bent becomes a prescription for an injury or knee replacement. Besides, what practical use is this unless you’re the stunt double for the Six Million Dollar Man?

Other aspects of extreme workouts include very long sets of intense cardio that will definitely help you shed fat but, as you fatigue your form/technique suffers and you open yourself up to an injury. Examples of this are 5 minutes of mountain climbers or relay drills. As a trainer to the masses, I am comfortable with 30-60 second sets of cardio drills for those without an existing issue such as lower back trouble, but longer sets just don’t make sense.

There are exceptions to every rule, such as my 73 year-old client who participates annually in our local MS150, 150-mile bike ride, short marathons and other extreme sports. Conversely, my 48 year-old client who participated in Mudder Runs and triathlons recently injured a thigh muscle and now the most extreme thing he can do is to walk in the pool to aid in rehabilitation.

Additionally, I am here to testify that the fitness industry constantly discovers that some exercises are not good for us or,  are “contraindicated.” An example is the lat pull-down. A decade ago, it was common to recommend a set of lat pull-downs in front and behind the head. We now know that this exercise behind the head is a prescription for a rotator cuff tear. I am concerned that many of these extreme workouts may end up going down as contraindicated as well. And, for those of us over 50, we might already have some long-standing joint or muscle issue that doesn’t need help being a debilitating problem.

So instead of trying extreme workouts, my recommendation is to take the high road and stepping up the number of workout days, and exercises per day instead of intensity and insanity. A perfect place to get started is the 50plusPlusFit Personal Trainer. There you’ll find hundreds of tried and true exercises along with calories burned and a way to track your workouts and progress. So, let’s get started today! If you’re an experienced exerciser, check out the Personal Trainer for something fresh and different to add to your workout routine. Either way, step up your workouts safely and you’ll be 50plusPlusFit!

Keep Your Fitness State of Mind by Setting Fitness Goals! Human nature being what it is, we often set great goals for finances or other worthwhile life events. But, sometimes we set our goals a little too high and then when we don't meet them, we become discouraged and feel like a failure. Or, we don't keep focused on the goals we've set and fall off-track. And, for those of us over 50, we still haven't learned our lesson and continue to struggle with goal-setting. Read on for an exchange between Bob and Ron on this lofty topic! 

Bob's Experience:

Setting goals for my fitness has always been a part of my regimen, well that is since I began a fitness regimen.  And, I dare say, it has been a part of all of our lives as well, most probably when we try to lose weight. The problem for me has generally been that my ability to stay with the program has not been consistent – it’s been a series of hits and misses. My ability to stick to my goals has varied from time to time. At times I’ve been terrific at keeping on point, a real training system, on auto pilot, making progress all along. But at other times, well let’s just say I’ve been a slacker.

So as I look back at the times I’ve stayed on point and not slacked off, it’s clear that I met my ultimate goal for that period of time. I really practiced a good, consistent 50plusPlusFit lifestyle.

But what made the difference for me? Why did I sometimes fall off point? Gee, could it be a combination of things? I think that part of it is the simple fact that life gets in the way - work, family and the general stresses of life. For me, sometimes it just seems easier to lay off, which of course is just the wrong thing to do, especially if you’re stressed. Yes, it was amazing that when I got back on the routine, my life’s stress levels dropped.

The other thing that has sometimes tripped me up in the past has been setting unrealistic goals. Everyone wants to lose that weight quickly, right?

Well, we’ve all heard time and again that is it really impossible to effectively lose weight quickly, but nonetheless we set ourselves up for disappointment and failure. And this can apply to all of our goals, not just losing weight. For example, I wanted to be able to lift my body-weight on the bench press, just to reach a commonly heard measure of strength for guys who weight train. But, with this type of goal we can also set ourselves up for failure by wanting it too fast and asking too much of ourselves.

For me, I’ve found that baby steps of progress are still getting me closer to my goal. So I set smaller increments and then I show advances I can feel good about. And, it motivates me too. I have something to celebrate!

So how do we set these goals? I like to think I’m getting better at this for myself, but for our community, let’s let the expert be the expert. Ron?

Ron's Expertise:

So true – fitness goals need to be attainable and reachable. So often I see clients who may ultimately need to lose 60-100 pounds but, I refuse to set that total goal in their workout plan. Instead, I set a goal that should be attainable in 2-3 months. That way, it doesn’t look or feel like they have a mountain to move, and the goal feels closer and possible.

When it comes to losing weight, we first discuss calories in vs. calories burned. One pound of fat is equal to 3,500 calories. Consider that the average male should consume about 2,500 calories and the average female’s meal plan should consist of about 1,800 calories – that seems as though in order to lose weight, we have to skip eating a day or two per week but, that’s not correct. Instead, divide the 3,500 calories by 7 days in a week; the result is 500 calories. If we honestly burn 500 calories per day more than we consume, we’ll lose a pound of pure fat each week – and that will be weight that will stay off. Experts tell us that if you change your eating habits to something more healthy and calorie-conscious, after about three weeks of this new eating, you will develop new habits and not eat like you did when you gained weight.

Armed with that information, I usually ask my clients to adhere to their daily calorie intake and document it! A great way to journal your calorie intake is with the 50plusPlusFit Personal Trainer. Then, after 3-4 weeks, we re-check body weight and measurements. At that time, we renew focus on the goals and modify them if necessary.

Quick weight loss? Suffice to say, those gadgets and supplements you see on T.V. infomercials are probably going to set you up for failure. My “favorite” rip-off is the vinyl suit that was originally sold in the 1980’s to promote weight loss by causing the wearer to sweat. It’s recently resurfaced – and we’re seeing up to twenty “solar suits” a day in our gym.

O.K., let’s think about this for a moment – fat is fat, not water. Therefore, excessive sweating will NOT promote weight loss. In fact, in some climates, it can put you in danger of collapse and that’s not healthy! Also, my clients occasionally report that they have tried some new supplement found at the corner drug store – some costing nearly $100/month! The result? They usually report diarrhea and other counter-productive conditions, but no fat loss.

Other goals should be set in a similar fashion – so that there are a series of short-term goals that are more easily attainable, measurable and keeps us more motivated to stick to a plan. We should also re-examine our goals periodically to see if we need to alter them – maybe the “big picture” has changed or we’re bored and need something new.

Or, maybe you’re one of the fortunate few who don’t necessarily need weight loss – maybe your goal is better cardiovascular endurance, core strength, better golf game, etc. Good for you! But, be sure to set measurable goals with a reasonable timeline. Don’t expect to go from a golf score of 99 to a 70 in 3 weeks!

Goals in life, fitness or otherwise, are very important – otherwise we’re just doing “stuff” and not working toward an end. It would be like starting the car, and driving aimlessly. Maybe fun for a little while but, it would get boring – just like working out without a “destination.”

So, let’s carefully set our goals, and get busy working toward a really great lifestyle … toward being 50plusPlusFit!

Bob and Ron talk about the MOST common fitness goals – New Year’s Resolutions, especially for those of us over 50. Let’s see what they have to say about all of the fuss!

Bob’s Experience

Well now those New Year’s resolutions are staring us in the mirror! Uh, oh! I’ve certainly made (and broken) my share of fitness resolutions over the years. Indeed in the not too distant past I’d set ‘em and I’d break ‘em  year after year, generally so because I simply set myself up for failure – I set really unrealistic goals and I didn’t have a really good plan, or if I did I didn’t really stick to it.

Seems in the years that I failed my fitness resolution I tried too hard to make up for all my indulgent sins of overboard holiday merriment with a really strict, crash diet following the turn of the year. And how really dumb was that? Going from the holiday’s feeding frenzy to the post-holiday famine.

Then while I knew I would near starve myself, on the other end of the spectrum I planned to workout every day of the week, hitting the gym at 5 of 5:30 a.m. every single day… just like basic training! Of course I’d forgotten or ignored the fact that I needed to get plenty of nourishment (not starvation) for those tough workouts, so the workouts weren’t so productive and I soon got sloppy, followed by failing to meet my goals.

But I got smarter about it as I learned more about my body, my health and fitness needs, and how to approach those needs, which calls for a more year-round balanced approach. Nonetheless, I know that many of you will start the year off with a well meaning New Year’s resolution and I also know that you can be successful with your resolution and there’s no better person to help you than Ron

Here’s to your Happiest and Healthiest New Year yet! Ron?

Ron’s Expertise

Thanks Bob – hope the Holidays were great for you – and the New Year is healthy and prosperous for everyone who ventures into 50plusPlusFit!

Suffice to say that we in the fitness industry see the “resolutioneers” come into the gyms after January 1 each year like a tidal wave! OMG! They are crazy with pent up anxiety about how badly de-conditioned or overweight they have become and are on a crash-course to change the world.

While I applaud the “resolutioneers” intentions, they are, as Bob said, setting themselves up for failure. It’s truly unbelievable how these gym-newbies come in and attack their workouts. An accurate prediction is that they will be sitting at home instead of coming back to the gym by the first of February – March 1 at the latest. And this is truly sad.

But, every year a few of the newbies figure it out and they stick it out. Some even stay with it long enough to see some exciting results! What’s the difference between the quitters and those who stick it out? Simply three steps – read on.

First, those who come in with realistic goals tend to not get as discouraged. For example, I had a discussion with a female client wanting to lose 10 pounds by the end of January. Ten pounds in one month – definitely doable! Remember, with enhanced focus on calorie control and stepping up the workouts, you can drop a pound or two per week – even more with an aggressive plan. But, ten pounds coming out of the Holiday Season is probably very possible.

Second, you need to have a plan. Don’t come into the gym or start working out at home without knowing what you’ll be doing, and when. The most successful exercisers have a plan for each day of the week , e.g., cardio on Monday, lifting on Tuesday, cardio on Wednesday, etc. And, when it comes to lifting, have a plan for that too. My favorite lifting plan incorporates all the major muscle groups each time you workout. You didn’t leave any body parts at home, so work ‘em out while you’re there!

Third, have a smart meal plan in place. No success will come without a good calorie balanced meal plan and the willpower to stay with it. Just because you had a great workout is no reason to “treat” yourself. You are trying to lose weight, not maintain. So, the treats must wait until you’ve seen progress! 

There are many tools available to help you:

1. plan
2. track and
3. measure

both your exercise and diet and stick to it for a successful result! A really terrific tool is the 50plusPlusFit Personal Trainer. It’s loaded with sensible exercise plans, plus several diet plans for everyone, including vegetarians, vegans and those with diet restrictions and intolerances. Why not get started with the free 14 day trial today?

But regardless of your tools of choice, pay attention to your goals – make them realistic. Make sure you make plans for a structured workout routine and smart meal planning. Remember, if you fail to plan, you’re planning to fail! Keep close attention to what you’ve planned and stick with it. You’ll emerge a brand-new you! Get determined to be your 50plusPlusFit  best!

What went wrong? I worked out hard but now I hurt all over! Muscle soreness often comes with working out. The degree of soreness has everything to do with what you do and, what you do about it. Please read on for more on soreness.

Bob’s Experience:

I am sore! In fact I am quite sore, but just in certain places, certain muscles. You could say that I have a pain in the … not really!

Soreness is something to expect when you workout, be it strength training like lifting weights or using resistance bands, or if you’re getting in some cardio exercise. It will appear from time to time because of different reasons, like using muscles you haven’t used in a while, trying a new exercise or re-starting your exercise routine after a bit of a hiatus.

In my current case my back is a more than a little sore. You see I’m a displaced northerner living in Houston, but now visiting family in Canada. Can you guess what made me sore? Snow… and the shoveling that accompanies this winter wonderland. Yep, I shoveled snow yesterday for the first time in some years, and while I exercise my lower back regularly, the constant bending over and shoveling from my dominant side (I’m a righty) made its impression.

In some ways, workout soreness is really no different, and I’ve experienced it off and on during my past years of being 50plusPlusFit.  It is part of the deal. But one thing to remember, it’s a “bad news, good news” situation. Bad news – you ache some. Good news – you ache some because you’re challenging your muscles and making them stronger. And there is even more good news; the soreness passes in a fairly short period of time. In fact, usually in a couple of days, and in the case of exercise soreness, after you work the same muscles next time, the soreness will generally “work its way out” and those muscles will actually feel better after the repeat workout.

Now there are degrees of soreness - you can overdo it! I did it one time with calf raises when I was younger and far less wise. I walked funny for a couple of days and it did indeed hurt. You can also exercise with sloppy form and risk injury. Beyond avoiding injury with good form, there are different things you can do to minimize the soreness or at least make the sore muscles feel a little better. And finally, you need to know how to recognize soreness versus an injury. I’ve been through all that, and have my own remedies, etc., but I’d rather have our expert Ron help you there.

Ron’s Expertise:

During a normal workout, muscle fibers deep inside the muscles actually tear. During recovery, the muscles are healing – much like a cut on your skin. If the cut is deep enough, there may be a scar. When the muscles are torn deeply enough, they will get bigger during recovery – sort of like a scar. This tear/repair process is what causes muscles to become bigger and stronger. More fibers are created during recovery which leads to more strength and more mass.

I often tell clients that there’s a “good” sore and a “bad” sore. The difference is very distinct yet, to the novice exercise enthusiast, the line can be fuzzy.

The “good” soreness comes immediately after a set – biceps burn after a set of curls, pecs throb after a set of push-ups. That seems clear enough. And, that kind of soreness is almost always a good thing – something that is actually desirable. But, if it goes beyond a mild burning or throbbing and doesn’t go away after 30-60 seconds, that leads us into a “bad” soreness. 

The “bad” soreness is often an indication that either something was wrong before the workout and the exercise aggravated that problem or, bad form/technique during the exercise caused an injury. In either case, it’s absolutely essential that we allow time for rest and recovery. Pushing through that sort of soreness may make the situation worse, cause the sufferer to avoid daily activities and may even cause permanent damage to the area.

One prime example is lower-back pain. Statistically, we are all very likely to suffer this condition at some time in our adult lives – over 80% of all adults are expected to have significant lower-back pain at some point. If not addressed, this pain can become chronic and lead to other problems.

So, how does this relate to muscle soreness and working out? Actually, many common exercises can have a negative effect on the lower back including bench presses, many forms of cardio (running, elliptical, rowing machines, treadmills), and even ab crunches. Almost every physical activity will involve recruiting strength from the lower back as it is the “foundation” of our bodies.

Another category of muscle soreness is referred to as “DOMS” or Delayed Onset Muscle Soreness” which very commonly occurs 48 hours after the workout – especially if you exercise a new muscle group, choose a new exercise or increase intensity of the exercise. DOMS is a common condition and does not indicate that poor form or technique were used, but instead shows that you have, in some way, used the sore muscle in a different way and basically “awakened” the muscle.  

Trainers agree that to minimize DOMS, one should consume 8-12 ounces of water for every 30 minutes of exercise and consume healthy protein (3-6 ounces) within 30-60 minutes after the workout. The water helps to flush out lactic acids and the protein speeds muscle repair.

So, the characteristics of “good” soreness are that they happen immediately, and are short-lived. The “bad” soreness is more intense and doesn’t go away after a brief recovery period. DOMS is not necessarily pleasurable at the time you’re feeling it but means you’re “moving up” in your workouts, and so you should feel good about developing it occasionally. The best advice is to manage soreness up to the point of pain. A “good” sore tells you that you are working on a better You – and you’re 50plusPlusFit!

We're in the midst of the Holiday season but, fast approaching is the New Year. What we do now will depend if we embrace the New Year or go into it with guilt and remorse. Read on for planning tips that are useful and effective today!

Bob’s Experience:

Oh those New Year’s resolutions! I’ve certainly made (and broken) my share over the years. And if you’ve read my bio in the 50plusPlusFit About Us section, you’ll know why. I battled weight gain a great deal during my younger years. Actually, I continue to battle weight gain yet today, I just have exponentially more control over the situation.

But yes, I’ve set ambitious, well-intentioned resolutions, and I’ve broken ‘em, year after year.  And looking back there seems to be a couple of things that I did where I simply set myself up for failure, it was cooked into the plan. Mistake #1: since I knew I’d be joining the rest of the world after New Year’s Day and going on a very strict, crash diet, I really let myself go wild with food and drink over the holidays. Of course that simply added to the weight I had to lose. Boy was that a huge, dumb mistake or what? I don’t do that anymore. If you’ve started doing this already this year… STOP NOW!

Mistake #2: trying a really strict, crash diet following the turn of the year. Wow, how smart was that, going from FEAST to FAMINE? And of course I knew I was going to workout every day of the week with a military-like basic training effort… right, that really happened! The result: big failures, repeated year after year after year.

But I do believe that smart New Year’s resolutions can be very good for all of us, and we can pull them off successfully!  Our 2013 50 plus fitness resolutions do not have to be destined for failure. No, they can actually help us truly be 50plusPlusFit in the coming year and for years to come. And to help us succeed, let’s turn to our resident expert Ron. 

Have a Healthy and Happy 2013!

Happy New Year Ron!

Ron’s Expertise:

What a perfect setup for my comments – a testimonial! Yes, there Resolutions with very good intentions which unfortunately are not planned or executed properly. I will explain.

As Bob said, many people allow themselves to really enjoy the holidays consuming mass quantities of those special foods that may only be available during this time of year. Who makes fudge in July? And, when was the last time you had eggnog for Memorial Day? Even a little of some of these holiday goodies can be too much for your waistline. Staying on track every day creates a path to success.

Then, around January 1^st the regret sets in and the strict ultra-restrictive diets begin. But, those aren’t effective either. So, we don’t lose the holiday weight and now, are heavier than this time last year – compounding year after year. Such is the American dilemma.

New Year’s resolutions that are weight-loss and fitness related are great – if the plan is sensible and not radical. So many people choose to skip breakfast, drink a weight loss shake for lunch and starve till dinner. Then dinner comes and they are out of control, eating everything in sight for the rest of the evening because they have been hungry all day. That plan is counter-productive because of the “sundown binging” plus, stressing the body with hunger will trigger a defense mechanism which will actually cause the body to pack on more fat. We’re going in the wrong direction!  

Let’s say that you need to lose 15 pounds. Health experts agree that by using a sensible meal plan, you should be able to lose 1-2 pounds per week. A sensible meal plan will contain a reasonable breakfast, healthy lunch and dinner as well as a couple of snacks – all designed to never allow you to feel really hungry. That way you can control your choices and quantities much easier. Plus there will be no defense mechanism in play.

You’ll be losing weight gradually, safely and sensibly. So, your weight loss goal of 15 pounds is 7-8 weeks in the future – not 30 days! Quick weight loss is just not a great idea. Setting your goals to lose more than 8 pounds per month will set you up for failure – you could easily become discouraged and abandon your weight loss efforts completely.

It’s better to:

• Control yourself throughout the year,
• Design realistic meal plans,
• Set reasonable goals,
• Measure your progress regularly, and
• Stay focused on your results.

There are many tools available to help you plan, track and measure your progress, like the 50plusPlusFit Personal Trainer. It’s loaded with sensible diet plans for everyone, including vegetarians, vegans and those with diet restrictions and intolerances.

This year, take some time to research and set your journey off in the right direction – on a path you can stay on all year. And start now, during the festive Holidays. You’ll feel great about your progress and ability to stay focused. And, you’ll be 50plusPlusFit!

How can something that is so good for you, especially those of us over 50, be so brutally boring? Cardio can be just that for some people. But there are ways to deal with and even overcome the tedious nature of getting your cardio in. Read on for more ...

Bob’s Experience:

Oh Yaaaaaaawn! Boy can cardio exercise get boring or what?  The constant pounding of the feet on the road, or the bike wheel going round and round and round; does it never end? Or change? And since I’ve been over 50, while I do believe that I’m actually more patient,  I also want a lot out of life and boredom isn’t part of that goal.

Cardio boring? Well for some folks, yes, while for others, no. Everyone is different, with different needs and expectations. Take the avid runner or cyclist for example; many of them cover mile after mile after mile without ever getting bored or losing motivation. They even really enjoying their trek. But then many practice these two as a sport as well as a form of exercise, so their reasons and challenges are different and with different motivations. You’ve heard of the “runner’s high” for example? They actually enjoy all those miles… and great for them!

I do however have friends who get so bored with cardio that they even give up on exercise. Not a good thing if you want to be 50plusPlusFit. Hopefully we all know by now that we need a combination of both cardio and strength training, and there are folks who get bored with strength training as well; but that topic is for another day.

As for myself, my cardio exercise is pretty limited, by design. I’ve found a couple of options that seem to get it done for me, rowing on a stationary rower, and intervals or walking on a treadmill (when I walk I catch up on the news or sports). So no, I don’t limit myself to just one thing, but I don’t have a smorgasbord of options either. I try to do both the rower and the treadmill a few times each week without any set mix of the two; I just do what I feel like on that day. And I don’t get bored either. Now however, on a weekend day when the weather is great I’ll take a nice, long bike ride, but mostly I can stick to my rower and treadmill.

I could mix it up more, but I personally don’t feel the need. I’ve tried the elliptical, but I guess I left my rhythm on the dance floor. So I stick with what works for me. Some people do need to mix it up more though, and for them there is actually a smorgasbord of choices, like all types of classes for example. But since I haven’t tried all the available options… I give you Ron the Trainer.

Ron’s Expertise:

Variety is truly the spice of life – especially with cardio and especially when you’re 50 plus.  At my gym, there are 88 pieces of assorted cardio equipment including treadmills, elliptical trainers, stationary bikes, stair mills, stairmasters and rowers. Boring? You bet! That’s why every one of those 88 cardio machines face 10 big-screen TVs.

Point is, I recognize that cardio can be boring – I could only mentally stay on the stairmaster for 25 minutes yesterday – then I went for a run because the weather was so nice. Something similar to an MP3 player is plugged into almost everyone’s ears on the cardio equipment – people are desperate to get their workout in, but not while dying of boredom.

The best suggestion I can make is to find cardio that either:

• Soothes your mind like a run or bike ride or
• Is challenging enough that you have to concentrate to keep going

Some people like to be challenged, others want to lose themselves in their workout and forget about everything else for a few minutes. Either way, we all need to find the “hook” that keeps us going for 30 minutes or more each time we get in a cardio workout – up to 6 days per week.

Also, our bodies become accustomed to our workouts very quickly so, it’s important to vary your workouts between different types of equipment, outdoor activities and yes, even group fitness classes such as indoor cycling (it’s not as crazy as it looks!) or maybe Zumba which is so free-style that even “I left my rhythm on the dance floor” Bob could get a great workout in. It’s fun, you’re surrounded by other people and the hour is over before you know it.

Any way you look at it, we need cardio workouts for heart strength and endurance – especially now that we’re over 50. Let’s shake it up and find creative ways to keep from being bored and yes, even looking forward to the next time you get back to your cardio workout. Cardio and you – a great combination because you’re 50plusPlusFit!

OK, you're 50 years or more and have a desire to start up an exercise program. Congratulations! You're joining an elite group of individuals who really care about their current fitness and their future. But, where to begin? Here's advice and tips from Bob and Ron on getting started.

Bob’s Experience:

Not unlike many plans, tasks or to-dos in life, getting started on a 50 plus fitness routine can be somewhat of a challenge, particularly for those who have been absent from the running track, bike trail or gym for a while or even forever. There are two hurdles to overcome and fortunately, neither is insurmountable. Just like starting a weight loss diet plan (which we all have done) starting an overall fitness plan takes 1) the commitment to start and, 2) the knowledge of what to do to be successful.

Of the two, the commitment to start is probably the toughest for most people. It can be daunting because you know it takes effort and we humans seem to be naturally lazy. But it gets down to how badly you want to be 50plusPlusFit. I’ve been through this personally starting as an obese teenager and lost over 70 pounds.  Then again I experienced this when I decided in my 40s that the 50s were coming and I wanted to once and for all get really fit, something I had never achieved - even after dropping all that weight as a kid.

Here’s what has helped me. I set a few goals, some short-term and some long-term. I'll start with the long term - here’s the trick, at least for me. Even as a kid, I never set a goal that I wanted to lose 70 pounds, and I believe that can be so de-motivating because it sounds so difficult, doesn’t it?

Instead, my goal was to be able to do things that other teenagers were able to do, like play sports, go swimming without feeling different or being able to just run around with the friends and ride my bike without tiring out. So my advice is, don’t set pound loss goals or very specific fitness goals. Instead set lifestyle goals. The weight loss and the improved fitness are really just means to an end. After all, 50plusPlusFit is all about fitness for our quality of lifestyle.

As for the short-term goals, my advice is simple, take baby steps, set small and attainable fitness goals, record your results and celebrate your accomplishment. And by the way,  I started my 50 plus fitness journey with the help of a personal trainer. As they say “knowledge is power,” so I wanted to empower myself. And speaking of knowledge, let’s turn to Ron the Trainer.

Ron’s Expertise:

Bob, you’re on the right track here. Getting started in any worthwhile endeavor has several psychological and physiological levels that we, imperfect mortals, must somehow pull together!

Whew, that sounds like the cards are stacked against us – and in some ways, they are. You see, if in the case of starting out on an exercise program, you need:

•     a plan,
•     a goal,
•     an aggressive yet attainable timeframe to make this happen
•     strong conviction
•     personal accountability
•     and what my dad called “stick-to-ativeness”

We see the internal personal struggle every single week in the gym. Monday mornings (and evenings) the gym is so crowded with members who have a renewed conviction to their exercise goals. You can almost bet they woke up and said, “O.K., it’s Monday – I’m getting back in the gym!”

And, that’s great – I always applaud members, past clients and whomever else I come into contact with for making that important first step – walking into the gym. The “other shoe” typically drops pretty fast, however. On Tuesday, there aren’t quite as many people in the gym, Wednesday is, well, hump day – let’s go out and celebrate with co-workers and skip the gym tonight. Thursday is the “new Friday” since you can’t get into favorite restaurants on Friday so, no workout Thursday. Then by Friday, you can hear the crickets in the gym – deserted. Saturdays and Sundays you see “weekend warriors” who just can’t make it in any other time of the week. And, so it goes every single week with the typical person’s conviction to their workout routine. Of course, with such infrequency, there are no goals being met.

That’s where outside accountability often makes the difference between the above scenario and actually seeing success and goal attainment. The accountability comes from (can we have a drum roll please?) a personal trainer!

On the surface, a great trainer will come up with new, fresh and safe workouts for each session while addressing any chronic issues and monitor form and technique for safety. Plus, the trainer will take measurements often, counsel the client on nutrition, etc. But, there’s more to this …

For some trainers’ clients, they work with a trainer to learn how to workout correctly and without injury. Then, once they feel like they have a good understanding of exercise technique and good form, they will go out on their own. And, that’s great as long as their internal accountability remains strong.

For other clients, they admittedly wouldn’t get out of bed or darken the doorway of the gym after work if their trainer wasn’t there waiting on them. It’s an appointment with someone in their calendar, the appointment that they are somehow unable to make with themselves. Long-term clients of this kind are probably 60% of a trainer’s business.

Somewhere in the middle are clients who work a couple of times per month with their trainer to get a new routine and check in on measurements. These clients often find they need this level of frequency due to job-related travel or other personal restrictions.

Of course, there are alternatives to the trainer – books and DVDs are plentiful and there are some great choices for the exercise “newbie” as well as the experienced exerciser. You can find a single book with almost every conceivable exercise illustrated and explained as well as our online Personal Trainer. Check it out for exercise videos, workout programs, meal plans and ways to track calories in and calories burned!

So, get started now! The sooner you get started, the faster you’ll reach goals, feel stronger, better and be happier about you! Set goals with timeframes keep your conviction strong, be accountable to someone (yourself, spouse, trainer, workout buddy, someone!) and stick to your plans. This is first day of the rest of your 50plusPlusFit quality of lifestyle!

The statistics are out - and it's not good news. It seems that the over 50 adult population is, on the whole, the most obese group of Americans. That sobering fact uncovers so many issues Bob and Ron address in this issue of Experience & Expertise. Please read on...

Bob’s Experience

O.K., here’s a statistic that you won’t like. I certainly didn’t like reading it and it absolutely shocked me. We, the over 50 crowd is among the most obese in the U.S. and the world. Specifically 36.6% of those aged 40-60 and a full 39.7% of those 60+ are obese!  This is according to the Center for Disease Control in Atlanta. To read their full report, visit the CDC website.

As I said, I was absolutely shocked. Currently 35.7% of the adult U.S. population as a whole is clinically obese, so that means our demographic tips the scales (pun intended) the wrong way. Again, I was shocked, and I guess I was so because I simply assumed a few things that logically (at least to me) would suggest that we led better diet and exercise lives than younger generations. For example I felt that:

1. We had less junk food available to consume when we were younger,
2. There were fewer fast food joints for us  to frequent, and
3. While we had TV to compete with our physical activity levels, we didn’t have computers and the web back when adding to the tendency to sit on our butts!

So what the heck happened? As many of you know, I once was in fact clinically obese, but as I like to say, I was obese before obesity became “fashionable” or sadly, an epidemic. I was obese as a child, lost over 70 pounds at age 14 and have kept all but a few swing pounds off ever since. I’m 5’10” tall and weigh in at about 165 lbs., so I can thank my lucky stars that I’m not included in the scary statistic noted above.

But is it my lucky stars that I need to thank, or should I thank myself and a knowledgeable personal trainer who got me started some years back? I realized in my late forties that, while I had lost a great deal of weight as an adolescent, I still was not in great or even decent shape. I couldn’t run too far and I was kinda soft, carrying too much lingering body fat despite my lighter weight. Then I got a trainer and learned a great deal; how to eat right and how to workout for both my cardiovascular health and my muscular tone and strength. My adult life actually followed a healthy lifestyle. But I would guess that a great many of us simply got too busy with work and family to pay attention to their diet, and likely got increasingly sedentary as well.

Now as I said before, I dropped my weight and left my obese world behind at a much younger age, so I really haven’t experienced a significant weight issue or anything close to obesity as an adult. And the challenges have to be different for an adult than those of an adolescent.  I bet Ron has some theories about why the 50 plus crowd is in the middle of the obesity issue, and maybe he has some suggestions on how to get us out of it too.

Ron’s Expertise

Sobering facts are that as we age, on the whole, we do become heavier. There are lots of active 50 plus (and beyond) people who will probably never be categorized as obese but, then there are others. And there are lots of reasons for this phenomenon.

First of all as Bob mentioned, in our earlier lives we became consumed with career and family responsibilities and otherwise brushing our own needs aside. So, for many who are now 50 plus, we never did take time from our busy lives to workout on a regular basis – if ever. And the concept of hiring a personal trainer did not hit the mainstream until only about 10 years ago. So, there was no physical exertion or motivation.

And of course we do stare at screens much more than ever – computer screens, TV screens, smartphone screens – you name it. When you’re staring at a screen, chances are you aren’t burning many calories. Now that we’re 50 plus, many people aren’t interested in starting to exercise now – they think it’s “too late.” But of course, it’s not.

Then there’s diet. I will disagree with Bob mentioning fast food not being available to us. The first McDonald’s opened in my hometown in 1959 – and I begged my mother to take me there on a regular basis. We had access to many drive-in “restaurants” that served burgers, fries, onion rings and milkshakes. Then there were other gastronomic disasters such as broasted chicken which was basically deep-fried chicken, chicken fried steak, fried chicken and the list goes on. I grew up in the Midwest where it was common to have a steak for dinner (or lunch) several times a week. So, for many of us over 50, we have had a lifetime of foods that we now know weren’t the best choices.

Additionally as we become empty-nesters and retired or semi-retired, our social lives take a turn for the better. We have more time to spend with friends and likely our finances are better which affords us the ability to eat out more often. Eating out often is a prime factor in becoming obese as you cannot control what is in the food you order at restaurants who commonly serve portions that are much more than you need at one meal.

O.K., so much for the “why” we are more obese than other generations. Now onto a very serious set of statistics – the costs of treating a generation of obese people.

A (somewhat dated) 2009 study shows that in the US we are spending $270 BILLION per year in health care, lost worker productivity and – listen closely – total disability from obesity. By the way, the cost in Canada is $30 billion – about a 1/10 of US spending. Let’s break this down.  But our population is much bigger too, so if you don’t have a per capita number I wouldn’t compare the two countries, ie. 1/10 of the US.

People with a BMI of 30+ are considered obese. People who are carrying 80-100+ extra pounds are considered “morbidly obese.” That term literally says that the person could die from being overweight. How? When a person is obese, they become a candidate for type 2 diabetes. If the diabetes is severe enough, the person becomes insulin-dependent which means they have to test their blood sugar often and inject insulin to survive. Non-compliance with insulin therapy can cause lots of complications, including becoming blind, losing limbs and death.

Obese people are also at greater risk for developing cardiovascular issues, having a heart attack or stroke which, of course, are often deadly. Additionally, obesity is a common factor in developing some forms of cancer. 

So, if you’re not addressing an overweight problem, you now have lots of great reasons to begin. There truly is no time like the present to begin looking and feeling better. Check out our 50plusPlusFit Personal Trainer for meal planning and workout tips, get to your local gym or community center and get started today. There’s no time to waste in becoming 50plusPlusFit!

Well, the holidays are upon us and while it’s challenging enough to chase your 50 plus fitness during the year, it can be a bear over the holidays. Parties, endless buffets, drinks, cookies and cakes surround us and temp us.

Plus before we even get to all the munchies, the stress associated with getting everything in order for a great Christmas, Hanukkah or Kwanza can lead to an eating frenzy. Oh and then add our schedules, which get crazier than ever and can lead to skipping our workouts. But not if you’re 50plusPlusFit, right? Right!!!

Bob’s Experience

Hey folks, I love my holiday cheer, and at 50-plus I’m not about to abstain, but I don’t want my fitness level to go backwards either. I’m certain Ron has some great ideas to keep us all on point, but here are some tidbits (non-caloric) that might help us get through the holidays and start off the New Year in great shape:

• For your snack meals during the day try to stick with more pears and seasonal fruits like clementines. But also since it’s the holidays, have maybe just one of those cookies that seem to be everywhere.
• When shopping, park a little further from the mall and get some more walking in.
• Take stairs to different floors of the mall instead of the escalator or elevator.
• Try to drink lots of water and eat a small, balanced meal before your party so you do not eat so much at the party.
• Install your own holiday lights and decorations on the outside of the house; the climbing up and down ladders alone will burn plenty of extra calories.
• Stand further away from the table at the holiday party (so you don’t hover and graze like I do).
• Hook up with family and friends and walk one mile or two to sing Christmas carols and other Holiday songs in a hospital or nursing home.
• Dust off your skates and take a twirl on the ice to test your balance and burn some extra calories.
• Try snacking on small portions of heart-healthy nuts and give some as gifts too. Chestnuts roasting anyone?
• If you live in a snowy area give the gift of creating a snowman for an elderly neighbor - you might end up huffing and puffing for some cardio training.
• And while you’re at it, shovel that elderly neighbor’s walk and driveway; now we’re really burning calories.
• Host a holiday party with a fitness theme or at a gym or rec center, and play some games like playing S-A-N-T-A instead of h-o-r-s-e in basketball. I went to one of these last year and it was a blast. Celebrated the Holidays while working up a sweat was a blast! 
• And on the big day allow yourself to eat, drink and be merry; after all, we can afford to celebrate a little, ‘cause we are 50plusPlusFit!

Now maybe Ron has some tips for staying on your workout routine. Ron?

Ron’s Expertise

Wow Bob – you didn’t leave me with much to say on this topic! Those are all good tips. But, of course, I would miss the mark if I didn’t remind everyone to stay focused and continue with their workout routines, or maybe add a little extra since we all seem to allow ourselves more calories during the 5 or 6 weeks between Thanksgiving and New Year’s. During December, we usually see a big drop in attendance at the gym, only to be followed with over-zealous attendance during January (do I see guilt in their eyes?). Stay ahead of that darned holiday weight-gain with Bob’s tips and do keep up with your normal workouts.

But, remember, you’ll be living with everything you put in your mouth for weeks to come! Fix a small “polite plate” at a party, walk away from the table, and don’t look back! Those great snacks and treats will call you by name if you make eye contact. A “polite plate” tells the host/hostess you appreciate their efforts and will taste what they have to offer. But, you’re also telling yourself that you won’t be feeling guilty when you step on the scale tomorrow. It’s your waistline and it’s a terrible thing to waste! Finally, remember, “Nothing tastes as good as thin feels!”

This time comes but once a year so enjoy all the merriment; enjoy your families and friends, and Happy Holidays from all of us at 50plusPlusFit!

A substance found in nature surrounded by so much controversy - caffeine. And, for us over 50, there are a whole different set of topics, discussions, etc. Let's look into the benefits of caffeine before your workout.

Bob’s Experience

I’ve been reading conflicting articles recently about the merits of consuming caffeine before you exercise. Should you have little coffee before your workout, or maybe a lot? Or maybe have one of those highly caffeinated energy shots? That’s a question I get asked a lot by friends. A female friend says she absolutely can’t workout without a jolt of java first, because she works out first thing in the morning before heading off to work. I don’t know about the wisdom of that, because caffeine is a diuretic, meaning it has a dehydrating affect.

Plus, I’ve heard that we 50 plus need to watch our hydration levels. So what to do? I’ve done the 5:30 a.m. workout routine in the past, and I did it without my morning cup o’ Joe. So can I still get by without that caffeine boost? Or is it bad for me?

I have heard, even years ago, that a heavy dose of caffeine can boost your strength training, particularly if you’re lifting heavy weights and working out very hard. Remember Brian “The Boz” Bosworth? In the eighties he played football for the Oklahoma Sooners and then went on to play a few seasons in the NFL. Well I’ll never forget a Sports Illustrated cover story about The Boz where he said that he got all juiced up for a heavy day in the weight room by guzzling a gallon (you read that right) of iced coffee, which he said gave him massive energy. Did it work? He was huge and very muscular.  But then some months later he did get busted before a bowl game for testing positively for steroids. So much for getting “juiced” on caffeine!

I’ve drunk coffee before a workout sometimes and I didn’t necessarily see any impact at all. I didn’t have a better session of rowing, nor did I lift any more weight, but then again I don’t think my exercise routine suffered either. However, I’m not a really heavy coffee drinker, and I do drink a good deal of water throughout the day and during my workout, so maybe the water provided some dietary balance.

I know that Ron the Trainer drinks some java, so let’s ask him. Ron, is caffeine good or bad for your exercise routine? What’s this “brewhaha” all about?

Ron’s Expertise

 The caffeine chatter – it’s once again the “latest” approach to workouts. And, it’s now OK for someone with hypertension to drink coffee – again. I say “again” because over the last decade or so, there have been studies published with conflicting findings regarding the use of caffeine – especially in persons with hypertension. First all caffeine is bad, then later on, there are benefits to consuming caffeine. And now there are energy drinks – have you had one? So, with all of the chatter, let’s take each and examine.

There are some recent clinical studies that show a slight (I repeat – slight) performance improvement with consumption of the equivalent of 1.5 cups of coffee prior to a workout. There are, however, conflicting studies that conclude there is no benefit whatsoever. So, bottom line, if you are like Bob’s friend and need an eye-opener before your 5 AM workout, that’s probably OK – in moderation. As Bob pointed out, caffeine has a diuretic effect, so consuming larger quantities of caffeine may affect your hydration. And the type of performance improvements documented in the studies was primarily enhanced weight lifting which might not be an applicable goal for those of us over 50.

 Energy drinks have become a daily staple for many people. Some energy drinks are a one-shot boost, others come in 12-16 ounce servings. And, some people are on a nearly intolerable “high” from those drinks because they routinely consume 4 or 5 times the daily recommendation. The jury is still out on the long-term effects of these drinks, but considering most of those drinks are either sugar-based or contain aspartame, the side effects are suspect - especially for those of us over 50.

My doctor is currently in the camp which recommends limiting caffeine from all sources, coffee, sodas even tea. His position hasn’t changed in over 10 years and we’re both healthy so, I think I will follow his advice. If however, you feel compelled to consume caffeine, just make sure you monitor the quantity, everything in moderation. Also, be careful to limit hidden calories in “designer” drinks such as lattes. Eat healthy meals, supplement your good foods with vitamins and you’ll be able to put in powerful workouts because you’re 50plusPlusFit! 

We are constantly hammered with advertisements and claims of “the” best diet plan. How do you choose the real sound and factual information and skip the hype? Bob and Ron are offering up advice that's scientific-based and free for the taking - because you're a friend of 50plusPlusFit!

Bob’s Experience:

I often read articles, actually mostly ads for the newest weight loss diet plan that includes the magic formula of fat burning foods. Fat burning foods… are there such things? The storyline for these diet plans always seems to suggest that specific foods will actually trigger some physical reaction in our body, or metabolism that causes the burning of body fat. Well, I’m suspect of these claims.

One of the reasons I’m suspect is that as an adult with a history of childhood obesity, and a lifelong propensity to pack on the pounds, I have tried most all of these fat burning food plans. Remember the grapefruit diet? I did it. That one was in college, and by the way, I HATE grapefruit! Did I lose some weight? Yes I did, for a few days, but the balance of the diet plan was so restrictive that I gave up out of sheer boredom. And frankly, now that I’m 50 plus, I have learned to enjoy an even greater variety of foods and variety is something that I don’t feel I should have to give up.

I’ve also tried other combinations of foods that were all promoted as the sure-fire way to burn extra body fat. I didn’t see results. But I have often wondered about the reverse of the fat burning food premise, meaning are there foods that actually promote more fat storage? I have to think there are such foods; fatty meats come to mind. But what about carbohydrates and sugars, do they promote fat storage? What about protein?

My feeling is that carbohydrates get a bad rap, and over fatty foods have been given a pass by such popular and heavily promoted diet plans as Atkins. Personally, I always have said “carbohydrates are your friend”! Granted I have mixed reasons for this:

1) I truly feel that I have more workout energy if I eat sufficient carbs and
2) I absolutely love pasta. But there are other good sources of carbs that are non-starchy, broccoli for example, and even blueberries, both foods packed with other important nutrients.  

Likewise there are alternative sources of protein beyond fatty meats that contain healthy fat sources, like nuts, egg white omelets, fat free organic milk and others. And don’t forget that our bodies do need some fat in the diet; just choose the healthy fat sources like olive oil, avocado and almonds, etc.

And as for foods that promote fat storage (or are more prone to pack on the pounds), the guy with the expertise in this area is our friend, Ron the Trainer. Listen to what he has to say and then refer to our jointly compiled list of favorite foods for staying lean (or reducing body fat) and building and maintaining your muscle.

Ron’s Expertise:

I constantly hear people say that now that they find it harder to lose weight or maintain the body weight they desire because they are getting “older”. Unfortunately, many people 50 plus will throw in their age as the reason their body weight isn’t where it should be. But, I suspect that IF they hear all of the good advice on weight control AND really, really, really take a hard look at their lifestyle, age isn’t the biggest contributing factor in being overweight.

Bob made a good point that he doesn’t want to give up a variety of good foods. OK, I know Bob and his idea of good food is very different from the average American who struggles with the bathroom scale. I suspect the average American is overeating and more sedentary than the fitness industry and US Government recommends.

Now, onto “fat-burning” foods … well, these are actually natural foods that are lower in fat and will help to contribute to weight control and, in some cases, help to lower cholesterol. The fitness industry recommends:

Natural starchy carbs and whole grains include:

• Wheat Bread
• Brown Rice
• All Varieties of Beans – except refried!
• Hot cereals such as oatmeal, cream of rice, and others which contain barley, rye or oats
• Sweet Potatoes and Yams – there is a slight difference
• White Potatoes – just not French fries!
• Wheat Pasta

Best vegetable choices are:

• Asparagus
• Broccoli
• Cucumbers
• Mushrooms
• Onions
• Peppers – all colors
• Spinach
• Salad greens
• Tomatoes
• Zucchini

Lean protein selections:

• Buffalo
• Egg Whites (the yolk in an egg is where fat is found)
• Whey Protein (protein powder supplements)
• Skinless White Chicken (especially breast meat)
• Salmon
• Tuna
• Lean Ground Turkey
• Turkey Breast
• Top Round Steak
• Flank Steak

Best Fruit Choices:

• Apples
• Bananas
• Blueberries
• Cantaloupe
• Grapefruit
• Grapes
• Oranges
• Grapefruit
• Peaches
• Pineapple
• Strawberries

Of course, all of these great food choices are of no value if you prepare them poorly. I interjected a couple of choice “not” directives, but making good food choices and preparing them well (fruit and vegetables in their natural, uncooked state is best) makes all the difference between struggling with the bathroom scale and succeeding. Meat, poultry and fish should be baked, broiled, etc. to bring out the most flavor and be healthiest.

When choosing healthy, non-processed foods, be sure to include those with the healthy fats included, such as almonds, avocados, extra virgin olive oil, flaxseeds, flaxseed oil supplement, walnuts.

Some of the best advice ever regarding food choices is to limit your grocery shopping to the perimeters of the grocery store – fresh produce, dairy, meats. The lists here may seem as though you are being limited in your choices but really, when eating fresh and healthy, you don’t have to eat the same things over and over. In the 50plusPlusFit Personal Trainer, we include some healthy recipes, food choices and even a handy printable shopping list of oyur diet plan.

In the meantime, don’t overlook some of our other Tips and Tools and our Body Fat Calculator, which is availableon every page. Ordo take advantage of the 40,000+ foods database, diet plans and diet tracker in our 50plusPlusFit Personal Trainer.

So, 50 plus or not, don’t throw in the towel when it comes to weight control but also be wary of amazing fat-burning food claims. Nothing tastes as good as healthy feels – so, stay focused on your weight goals, monitor food choices and portions for your best at being 50plusPlusFit!

There's a song "Breaking up is hard to do..." but, starting to workout can be a very daunting proposition for many people, especially some of us over 50. But, there is hope and it's possible to to start up now and get healthy! Read on for more on beginning a workout program.

Bob’s Experience

I have some friends who haven’t seen the inside of a gym or fitness club in decades. Actually some for so many decades that I don’t even think gyms were yet called fitness centers or fitness clubs when they last exercised. But now, finally they realize that they have to get some real exercise if they want to live a good, full life as they get to be 50 and beyond.

And for some of them this is a daunting, if not somewhat intimidating task. They don’t know where to begin, so they ask me. They know that I’ve been practicing this 50plusPlusFit thing for a while, actually about 14 years now, so I’m their go-to-guy, even for my female friends.

I just tell them to do three things:

1. Start out slowly; this is not a race. Though some think this is a “race against time,” I tell them that it is just amazing how their bodies will respond positively to getting some regular exercise, and that they’ll not only feel better, they’ll feel younger too, aka turning back the clock so to speak.
2. Clean up the diet. Hey they’ve all earned a good piece of red meat like a steak, just don’t eat it every day, and balance it out a bit with other nutritious foods that are part of a balanced diet. Oh and they’ve earned that evening cocktail too, if they like to so imbibe. We are adults here after all, and if they don’t already know, they’ll find out that over-indulging in the grape, the suds or the booze is not good for your newly found fitness motivation.
3. Lastly, I tell them to get some expert advice. I did when I started to exercise on a regular, routine basis. I had no clue what I was doing or needed to do, so I signed up with a personal trainer. Information is power they say, and the guy knew his stuff, even some about diet. Learning what to do and how to do it helped get me on the right track to improving my health, my appearance and my self-esteem. Now it does take some scheduling and it can get a little pricey, but if you can fit it into your hectic life and you can afford it, why not?

Back in the day, we didn’t have much online info - heck, we didn’t have much online period. But fortunately, over the past decade the information world has developed, and there’s lots of info available, like on 50plusPlusFit. And now we’ve even have our own online 50plusPlusFit Personal Trainer, loaded with exercise routines, from beginner to advanced, plus diets and tracking (or journaling) too. Check it out.

But like I said, relying on a personal trainer who knows his stuff is paramount, so why don’t we take advantage of the sage advice of our own live personal trainer, Ron. And don’t forget you can ask him a one-on-one question on the site in Ask Ron the Trainer. Ron?

Ron’s Expertise:

I applaud anyone who decides to begin an exercise program – the decision is a huge first step. Now, let’s not step into something unpleasant – like exercising hard and either not seeing results or worse, sustaining an injury!

Like Bob said, stepping into a gym for the first time in years or maybe ever is very intimidating for most people. There’s a sea of steel and all those people running around who look like they know what they’re doing. This moment is the turning point – do you engage yourself and find your way around or just do a 180 and leave. And sadly, there are many who have taken the second option.

But, as you join a gym the membership guy (or gal) should have given you a brief tour and explained what the amenities are and where they are located. You should have been given an opportunity to schedule several sessions with a trainer and, a group class schedule should have been made available to you. So, entering the club for the first time really should not be like jumping into the sea – you should have some resources to help you understand how to use equipment and what to do with the equipment to reach your goals.

You should be very careful to start out slowly, listening to your body. When you feel like you’ve had enough, it’s time to call it a day. Just because you are on a treadmill and the person next to you has already done an hour to your 20 minutes, that doesn’t mean you have to match or surpass them. This isn’t a competition with anyone but Father Time and Mother Nature. You’re there to get/stay healthy and reverse the affects of time, not run a race with guy on the next treadmill.

Set a schedule and stick to it. Be very jealous about your workout schedule and don’t let other “obligations” get in the way. Your first obligation is to your health.

Get professional advice on nutrition – there are so many different opinions as to what you should eat – from fat-free to carb-free and so many more “diet” plans. You need real, sensible advice on meal planning. For example, our online Personal Trainer has great menu options.

 Now, I ask you to reconsider imbibing if you are serious about losing weight or getting healthy. First of all, there are so many empty, hidden calories in an alcoholic beverage and, when you have been drinking you lose the ability to feel full, so you continue to eat even though you’re not hungry. And, alcoholic drinks alter your glucose levels causing your body to process calories inefficiently. The result is weight gain (especially the stomach) and greater risk of developing diabetes.

All that said, the American Heart Association has found that there is a positive aspect to 1-2 drinks per day for men, 1 drink a day for women. It seems that the cardiovascular system may benefit from light drinking. So, if you can limit yourself, and your weight is under control, then you might be able to enjoy an occasional adult beverage. 

Finally, get help designing your workout from a trainer, take group classes or try our online Personal Trainer which has hundreds of exercises with videos to get you going in the right direction. Wherever you receive help, guidance and encouragement, just keep moving forward in your 50plusPlusFit journey!

Working out with a cold or skipping your workout because of a cold, which is worse? Am I just being silly or blowing off my exercise needlessly? Depends really ... read on to nail down when to workout and when to rest.

Bob’s Experience:

Gesundheit! I just happen to have a few sniffles this morning so it reminded me that cold and flu season is approaching, or has arrived for some 50plusPlusFit members up north. I hate to get colds. Colds not only make you feel less than ideal, but they are just a nuisance, with all those tissues, cold remedies, the dehydration, etc.

But the really big nuisance is that a cold can get in the way of my workout fitness plans. Workouts can be compromised or even missed if the cold is a bad one. But I do attempt to stay on schedule as much as I can muster. Remember that old saying “starve a cold, feed a fever”, or was it the other way around? I’ve heard neither is the right thing to do for either ailment. However, in my experience, even when I’ve had a cold, I’ve felt better when I’ve gotten in at least some exercise. I do adjust to how I feel and a lot depends on if I’m on some kind of medication, particularly meds that might add to dehydration like antihistamines.

Like I said, so much depends on how I feel. So I do what all of us should do all the time anyway, I “listen” to my body. If the cold is too severe, I totally skip a workout, which is better than risking a further setback. But if I don’t feel too bad, I’ll try to get something in, and that something more often than not is strength training with lighter weights - lighter because I don’t think this is the time to go for a big challenge or big progress. But I generally don’t try cardio exercise when I might have trouble breathing or when I have a runny nose, just seems too challenging when I’m not at my peak.

The truth of the matter is, while I think this has worked for me, maybe I’m fooling myself. Maybe Ron the Trainer thinks I’m risking something. Ron?

Ron’s Expertise:

Right on track Bob. The industry experts agree that if you’re feeling reasonably able to get in a workout, then do so – but not an intense workout. If, however, you really don’t feel good enough to work out, you should listen to your body. (Of course if you’re just blowing off your workout, then let your conscience be your guide!)

If you are having a serious upper respiratory condition, you can actually do yourself more harm than good as the condition could worsen and move the congestion to your lungs – that’s called pneumonia! So, if it’s a mild cold, get your blood moving a little to enhance recovery. If it’s pretty severe, lay low until you improve. 

Oh yeah, if you’re thinking about going to a public gym, do everyone a few favors:

• Wash your hands frequently
• Dispose of used tissues properly – don’t tuck them in a corner of the bench or weight equipment – yuck!
• If you need to cough or sneeze, place your face on the inside of your elbow to contain germs and minimize spreading germs to equipment.

Taking a little extra care can keep you on your fitness track. So, listen to your body and keep moving for your 50plusPlusFit life.

Is this a Good Idea?

The idea of getting in a daily workout is a very good one but, cardio workout and strength training on the same day? You may be surprised what Bob and Ron have to say on this ...

Bob’s Experience:

There is I believe a lot of confusion “out there” about the timing of one’s cardiovascular exercise versus their strength or resistance training. Some people suggest that you should get your heart rate up in your zone every day of the week, others limit it to 3-4 days per week. And then you add the now common recommendation that everyone, and those over 50 in particular, should get some amount of resistance exercise to retain, regain or add muscle fiber. Then things really begin to get confusing. How many days should one exercise for strength?

Well in my years of following somewhat of an exercise regimen, I have pretty much mixed it up in different ways. Sometimes I have dedicated certain days to just cardio exercise, leaving strength training to other days of the week. Sometimes I’ve gotten both forms of exercise on the same day. One thing I know for certain is that we need both forms of exercise. I am a particular fan of strength training, so I might give a bias to that form of exercise. But we need both, and we need strength training because as we get to be 50 Plus, we will lose muscle fiber and tone at an increasing rate; I believe the experts refer to it as muscle atrophy, the loss of muscle.

In the past I’ve also read some of the fitness and male body building magazines, and the latter sometimes suggests that you should only do strength training while you’re trying to build muscle. On the other hand in certain sports circles, strength training, particularly lifting weights was avoided in the past because coaches didn’t want their athletes becoming “bulked-up” and lose flexibility.

And lastly, you have the medical community, who for years only emphasized your cardiovascular health. Thank heaven, now even your doctor is beginning to promote strength training to retain muscle as we age, along with cardio. The good doc realizes that we need to be strong to be active over 50 and beyond into our senior years.

So let’s at least say that we agree that a mix of both cardio and strength training exercise is the optimum plan. But should we do them on the same day or different days? And is there an optimum mix through the week? I’ve done it differently at different times throughout the years, mostly driven by where I thought I needed help, build strength, lose weight or just drop body fat. Is there a best way now that I’m 50 Plus?

Jump in here Ron because, even with my years of exercise experience, I’m still confused.

Ron’s Expertise:                                                                    

Wow Bob you hit on all of the topics but I will attempt to link them together and make some sense of it all. If you listen to everything that we’re bombarded with, you will hear multiple opinions. I believe my dad said that opinions are like noses, everybody has a different one – and they smell. Well enough of that …

The current take on frequency of exercise by the fitness industry is:

• Cardio – 4-6 days per week, 30-60 minutes each day
• Strength Training – 3-4 days per week, 2 exercises minimum for each of the major muscle groups (shoulders, back, chest, legs, core)

That boils it down to something even I can understand. Now to address when …

Cardio and strength training can be done on the same day and many people prefer to do both each time they visit the gym. Now comes the question of which comes first, cardio or strength. Honestly, there are many, many studies that have been published on the topic and they all boil down to “try cardio first, strength last and strength first, cardio last to see which you like best.”  Really – the studies are all conclusive but contradict each other. I believe that the order of the exercises is just as much psychological and physiological … and personally, I hate to do cardio last.

Bob mentioned the perfect combination of cardio and strength training to reduce body fat. There is a current philosophy that two-a-day workouts burn body fat better and faster than anything. Two-a-day workouts means that you will get your cardio at one time of the day and then get your strength training at another time. For example, many of my clients get up early in the morning and get their cardio done before they go to work. Then, after work, they get their strength training done. The combinations are flexible but remember that the “after-burn” from either type of workout is 4-8 hours so, you’ll want to leave that much time between workouts if done in the same day. But, you can always do both on the same visit and have one "after-burn."

For those of us over 50, strength training is a MUST! If I didn’t make that clear enough, if you’re over 50 you have to strength train to halt and/or reverse the effects of osteoporosis and muscle loss from aging. I will take exception to Bob calling it “atrophy.” Atrophy is muscle loss from inactivity – the muscle loss we suffer after 30 is due to physiological changes in the body, even if we're active.

Facts are, at age 50, we could have lost as much as 30% of our muscle mass that we had at age 25. So, being over 50 and being inactive creates a double-jeopardy situation for muscle loss. That’s why weight/resistance/strength training is vital to keeping those of us over 50 able to perform daily activities.

Flexibility is always a fitness factor to keep on the radar. Just because we do/don’t train with weights, we can and do still lose flexibility. So, stretching and my favorite, mind/body exercises will aid to improving flexibility. Tai-chi is my favorite mind/body exercise because you’re moving, sweating and stretching mostly in a standing position, all at the same time.  

So, sit down with a blank monthly calendar and plot out your workouts. Decide for yourself based on your work and life schedules what will actually work for you without getting in the way or worse, you skip your workouts to attend meetings or other important events in your life.

Once you have the calendar complete, post it and live by it. Never feel guilty about using the time for your workouts vs. something else that you see is an important use of your time. Your workouts are an important investment in your health and well-being for today and in your future. And, as we’ve stated over and over, your workouts today will pay off nicely 20-30 years from now when you’re able to maintain an independent lifestyle.

Make it to your workouts regularly and with dedication to maintain and flourish in your 50PlusPlusFit LifeStyle!

Ever notice the more emphasis on drinking water we experience how many people will go out of their way to avoid water? And, for those of us who are 50 plus, the topic of drinking water is possibly more crucial than for others. Read on as we splash into this week's topic.

Bob’s Experience:

Water, aqua, wasser, or whatever it is called around the world - the world depends on water. Ever notice the news stories about international relief efforts to bring clean drinking water to impoverished populations? And that’s not for watering the daisies, no, it’s of course to drink. We humans cannot survive without water.

Or maybe you’re one of those that don’t really drink water, preferring other beverages instead. Well, that’s not really a good plan my friends, and especially for us over 50. Nothing rehydrates like water - not soft drinks, not juice or even tea. Plus, those drinks contain other things like caffeine, which will dehydrate you even more. And it has been proven that as we age we tend to dehydrate at a quicker pace because:

• our ability to conserve water is reduced
• the thirst sense becomes less acute and finally (if that’s not enough)
• you become less responsive to changes in temperature.

WOW… Doomsday! Not really, we just need to know how to deal with it.

So now for the double jeopardy part: we still want to be 50PlusPlusFit, and that means getting our exercise regularly and sometimes with a good deal of intensity. So what do we do? It seems simple enough doesn’t it, to simply drink more water. But, we get bombarded with all kinds of alternative drink choices ; those that are touted as good for replenishing lost electrolytes and, those energy drinks and “shots” that are supposed to give us an energy boost, so that we get a good workout in.

I gotta say, I’ve tried a few of those drinks and I don’t really think I noticed much of a difference in my ability to perform my cardio or strength training. I didn’t feel any more energized, restored or even refreshed. But maybe that’s just me. So what’s the real story here Ron?

Ron’s Expertise:

Water, water and more of it – sounds like sage advice. This is one topic that has been researched more and more by more fitness industry groups, colleges – you name it. And, there are some very interesting results to recent studies.

Truly, you can never go wrong with water as it is an essential element found in the human body. We all know that being dehydrated (“low” on water) has serious consequences up to and including, death. But, too much water, or water at the wrong temperature can also cause problems. During exercise, it’s a good practice to consume 10 ounces of water for every 30 minutes of moderate-to-vigorous activity. And, if your activity is vigorous tied with a warm environment, drink water that is closer to room temperature vs. very cold water.

Now, for the “other” things to drink … recent studies have reversed earlier options regarding caffeine. It is now suggested that a moderate amount of caffeine consumed before your workout can have a positive effect on your strength and stamina. Again, emphasis on “moderate amount of caffeine.” As Bob stated, caffeine can act as a diuretic and cause at least mild dehydration. So, a little of a good thing goes a long way.

“Sports drinks” that is, those that are flavored and promise to replace lost electrolytes aren’t necessarily all they’re cracked up to be for most of us over 50. You see, you would have to workout for two hours at an intense pace and in a warm-to-hot environment to require electrolyte replacement. Most of us over 50 will not fall into this category and therefore, a sports drink will contain substances that are unnecessary during and after our workouts.

Those energy drinks claim to boost your workouts as well. But, consumed in large doses or over a long period of time, some ingredients in many energy drinks can alter the delicate balance in your liver enzymes and create a whole new set of problems.

So, in the final analysis, those of us 50 plus should consume everything in moderation – including water. But, the lowest common denominator in drinks is water so, for your health, water should generally be your first choice. Let’s clink our re-usable bottles together and toast a great 50PlusPlusFit workout!   

Addressing those problem areas such as the illusive six-pack abs or the extra "stuff" on the back of the arms - we can make them go away, or can we? The 50plusPlusFit team is chiming in this week on the topic of spot reducing.

Bob’s Experience:

We all have that big problem area that we’d like to get smaller, don’t we? Some of us, especially when over 50, might have a bigger stomach than we’d like, bigger waist or bigger hips (guys too). And some often try spot reducing to really target in on the problem area.

I guess the most common is just doing certain leg exercises for the hips or doing crunches until we drop to reduce the size of our stomachs and get those elusive “six pack abs.” But does exercise for spot reducing work? Personally, I think it’s a lot of bunk!

Now, to be honest, I’ve tried this in the past for my stomach, but those six pack abs still eluded me. Why don’t they show? Where are they? Crunch after crunch, even from different angles, but instead of the six pack, I continued have more of a full case! What was I doing wrong? As it turns out I was doing the wrong kind of exercise.

As it turns out we all have the real possibility of having six pack abs, or slimmer hips, or less flabby arms, etc., it’s just that we keep the six pack and those other desirable body parts hidden behind  a layer of… you guessed it, fat! But how do we get rid of that stuff? Well I know there’s diet and there’s cardio exercise, and I’ve had some success following both regimens. But is there a better way? And does it include so-called spot-reducing? Is it bunk or the real deal?

It would be very easy for me to take you down the rest of this road and make a wrong turn, so I’d better turn this over to Ron the Trainer.

Ron’s Expertise:

This is one of my favorite topics – spot reducing. Frankly, there’s no such thing as spot reducing. I’ll explain…

You see, everyone’s body is unique and, if weight (fat) loss is a goal, weight disappears on different parts of the body at different times. So, let’s say that Sally and Sara are best friends who do everything together – including overindulging. So, they decide to go on a weight loss program together.

Sally and Sara take beginning measurements and weight. One month later, they take measurements again and Sally finds that she’s lost a total of 9 inches – with 5 inches from her chest measurement which is probably the last area she was looking to reduce. Sara’s measurements show she has lost 11 total inches – with 7 inches from her hips and Sally is jealous!

OK, two women doing the same exercises, eating the same, etc. What happened? It’s just that everyone loses weight differently and from different parts of the body – especially at the beginning of a weight loss program. There’s really no way to trigger fat loss specifically from the abdomen, back of the arms or other typical problem areas.

In order to uncover those killer abs, you have to be diligent about (1) meal planning (aka calorie intake), (2) cardiovascular exercise and (3) weight bearing exercise. Those three facets will eventually bring out your better features. If you have a program and it’s not producing the results that you’d like, take a hard look at what you’re doing. Change the mix – change your cardio FITT:

• Frequency – should be 4-6 workouts per week
• Intensity – You should be working optimally at 75% of your maximum heart rate
• Time – each time you visit your cardio workout  you should spend 30-60 minutes
• Type – Change your form of cardio often

Get a new resistance routine  – often;  and check out the 50plusPlusFit PersonalTrainer for lots of options. And, visit with a nutritionist to check on what you’re eating; even though you think you’re eating well, maybe there are better meals you can prepare.  Now, let’s move onto a couple of specific points here.

Most people are pre-disposed to either display or never have a six-pack. Sorry guys, but I have seen men with less than 10% body fat who do have a flat stomach but, no six-pack. It will either happen or it won’t based on your little part of the gene pool! For the rest of us, I suggest that we be pleased that we aren’t carrying the whole keg around under our belts! Myth-buster: six-pack abs!

Ladies often ask about the loose skin or that extra weight carried on the back of their arms. They insist on doing lots of triceps exercises. Again, that’s spot reducing and it just won’t work. That specific problem does not plague all women – just those who are pre-disposed to develop this little added feature. Myth-buster: spot reducing for the upper arms.

The bottom line is that your body will respond and you will be:

• Stronger,
• Healthier and
• More Attractive

with a combination of calorie intake control, cardio and resistance training – period.

You must  workout – no exception! Especially for us 50 plus the option of not working out is not for us. In this website we repeatedly talk about being physically able to conduct our daily routines and chores later on in life based on what we do today. So, one more time, I’ll say that you workout today and take care of yourself or, later on you will have to depend upon others to take care of you - possibly even your basic needs. Find your focus and set your target goals for your quality of lifestyle. You’ll be 50plusPlusFit and as a bonus you’ll likely get the body you want, too!

A good night's sleep is elusive when you're over 50 - right? Or, maybe not ... Bob and Ron offer different viewpoints on getting the rest we need - read on!

Bob’s Experience:

Is it just me, or do all 50+ folks have trouble sleeping? Some nights I do toss and turn, while on some nights I sleep like a baby. Is it an age thing? I remember my father lamenting that he couldn’t sleep like me when I was a teen. At the time I just figured he was old and that’s what happened when you got old. But let’s clear one thing up from the outset - I am older but not old! After all, I’m 50+/+Fit.

And then there is the double jeopardy from a lousy night’s sleep; when I don’t sleep well I don’t feel like working out, or I do hit the gym and get a less than ideal workout. And I swear I get the munchies and overeat when I’m sleep deprived. So my Quality of LifeStyle is really compromised all around.

There are some “tricks” to getting a better night’s sleep that I’ve read about, but I can’t say that I follow them religiously, or even trust that they all work. One that my wife and I always violate is watching TV in bed; that one is supposed to get in the way of winding down; I call this one the “David Letterman Syndrome”, and I blame it on Dave.

I do know this, I always feel better after a good night’s sleep and, all other things being equal, I get a good workout in that day. And I know this as well, after a day when I get a good workout in, I sleep much better. Amazing! Sleep and working out seem to work together in a cycle, a “non-vicious cycle!” And clearly this gives me a much better overall feeling throughout my day, and night.

Here’s something else I‘ve noticed over the years of my 50+ fitness practice: working out when I can’t fall to sleep seems to help me finally get to sleep. For example, sometimes when I awaken in the middle of the night and am not be able to fall back to sleep, I get up and workout. Sound crazy? It seems to have worked for me. I belong to a fitness club with 24 hour access that is close to my home, so it’s easy for me to do. I simply get up, go to the gym, workout, return home, take a quick, hot shower and hop in bed. It seems a little counterintuitive, with all that blood pumping, but I go right to sleep.

But let’s check in with Ron, get his advice, and sleep on it. Ron?

Ron’s Expertise:

The medical community seems to agree that aging has an effect on sleep patterns. But, I suspect they haven’t studied it for cause/effect but made note that a greater percentage of people over 50 have challenged sleeping habits. That being said, there are both causes and effects that I will explain.

First are the causes – we may be older but we’re still busy with lives, careers, etc. Many times we will simply have something on our minds and won’t be able to fall asleep or sleep through the night. Sometimes that’s not avoidable but, sometimes it is. If you spend some time in the evening before bedtime relaxing – and not in front of the TV – you may find you become naturally sleepy. Just sit quietly and take in the view from your front porch or your backyard. Check out the clouds and stars.

The bedroom should be treated as a sanctuary or retreat – no working in bed. No laptops allowed in the bedroom. I don’t even like to read for enjoyment in bed. And the only thing the bedroom TV is for is entertaining you if you’re in bed with the flu. Otherwise, keep the use of the bedroom purely for what’s it’s intended for.

Another great trick for a more restful night is to skip the warm milk and take a warm shower. This opens up your pores, cleanses you and you can relax into a deep sleep. While we’re on the subject of skipping things, alcohol may help you relax and initially get to sleep but, it causes you to wake up as the effects of alcohol wear off at 2 or 3 in the morning. And, you’ll be wide awake.

Now for the effects – and Bob mentioned that he doesn’t feel as well the next day after a poor night’s rest. Also the workout you put in probably won’t be your best. But lack of adequate rest is one of the “stressors” that cause the body to add on body fat as literally a layer of protection. So, if you’re trying to lose body fat or maintain where you are, a string of bad nights will find you disappointed when looking at the bathroom scale.

So, if you’re having trouble sleeping it may not be because you’re getting older … it may be how your Lifestyle affects your ability to sleep. Take a look at what you may be doing differently and modify for a great night’s rest! Enjoy a great day following a good night’s sleep every day of your 50+/+Fit life.

What is it that everyone is talking about? Our core? We're over 50 and for decades, if we've been exercising at all we've been focusing on the body parts our gender norms or stereotypes have told us to pay attention to; big chest and "guns" for the guys and flat tummy and firm butt for the gals. But what's all this core stuff?

Bob’s Experience:

There is a lot of talk about core strength and core training these days. Maybe that increased noise level is driven by the fact that the number of people 50 plus is increasing - and at a significant rate. After all, I suppose the core, back and abdominals, etc. play an important role in keeping us upright as we become more senior. Right?

I remember as a young boy my father always telling me to lift with my legs to protect my back. I don’t know if everyone grew up hearing this, but it seems that if there is one thing about my muscular-skeletal being that my father drilled into me, it was take care of your back. And I have to admit, my father never seemed to complain of back issues, and he stood and walked pretty darn straight his entire life. As a result, I always took care with my back, and I have exercised my back for some years now, in particular my lower back. Oh, and I do only lift heavy items with my legs.

Of course there are other muscles involved in your core beyond your back, like your abdominals or abs. Now this is a subject everybody is interested in, because who doesn’t want to reduce the tummy, shrink the beer belly, retract the front porch or pull in the overhang? All of us, of course have those goals. But most of us want to do this for appearance-sake more than anything else, and that’s not a bad motivation. It was certainly my initial motivation some years ago as I knocked off some pounds and wanted to look better. But that was before I really understood the importance of strong abs to your overall 50 plus fitness. The abs are just as important as the back when it comes to keeping you upright and allowing us to enjoy a more senior Quality of LifeStyle.

With a strong back and strong abs, you can think of the core as a girdle or brace that’s built in; no special add-ons, apparatus or clothing required.

But what about all those other little muscles around our middle, the obliques for example? Are they important? What do we do about them? Let’s do what we’re supposed to do, Ask Ron.

Ron’s Expertise:

Bob, you are so right. Core strength has been in the limelight a lot in the last decade or so. And, I would bet that there’s no coincidence that it became important as the masses of baby-boomers started aging – and hurting.

You see, the core, as Bob described it, encompasses the mid-section of the torso – the abdominals, lower back and yes, the intercostals (aka oblique) muscles. They all work together and actually, the abdominal and lower back muscles are considered to be “opposing muscle groups” which means, that if you move in one direction, one set are responsible for the movement, and if you move in the opposite direction, the other muscle group takes over. That being said, we know that it’s important to correctly exercise both muscle groups so that they are equally strong.

Too many times, I see people doing all they can for their ab strength (especially guys working toward a 6-pack!). However, after about a zillion crunches, they will get up and walk off – completely ignoring their lower backs and intercostals. Over time, this does a couple of things: First, the abs that they worked so hard get stronger and shorter – but not more defined! Secondly, with very strong abs and lower back muscles that were ignored, the person starts walking around in a forward-leaning position – e.g., back posture. With that type of posture, lower back pain is eminent because the lower back muscles are weak from lack of exercise.

So, in a two-fold approach, the person who thought they were doing all they should for their core actually wrecked their core and ended up in pain – possibly chronic pain. This could have been avoided with proper workout design.

Now, there is one worse scenario – the person who does nothing. We as trainers often start with people who heard their doctor say “go workout or die!” This person is often very de-conditioned, and because they haven’t worked out, they are clueless as to where to begin. This person usually has chronic back pain due to lack of muscle strength and excess belly fat. According to the American Red Cross, every 10 pounds of excess fat in the belly causes 100 pounds of stress on the lower back and spine.

Now, for the WHY … with a strong core, you are more functional and pain free. If you don’t get anything else from all of this information, please understand that we all need to fight to stay functional and pain-free for a great future. So, I ask, “why NOT” work your core for your 50plusPlusFit LifeStyle?

You're eating healthy, balanced portions all day long and then, darkness falls - literally! The day turns to evening and you find yourself relaxing and craving a snack ... what to do? For those of us over 50, this might be particularly difficult. Let's see what ideas Bob and Ron have on this topic.

Bob’s Experience:

I workout, I watch my diet, I workout and I watch my diet. I also SNACK! I’m sorry, I love to snack. I’ve been a snack lover my entire life. It started as a kid growing up living above my father’s Bavarian bakery, and I had lots more to snack on than most kids.

But as an adult, I still have kept up the desire, and yes habit, to snack. What do I snack on? Oh let’s see, pretzels are my favorites I think, fat free at that, but still loaded with carbohydrates. On occasion I’ll dig into my wife’s potato chip bag, but only the crunchy kettle fried variety. Hey, if I’m going to ingest some fried fat on occasion, it’s not going to be with the standard ol’ cheap chip.

When I want to watch things a little closer I’ll snack on microwave popcorn, popped using olive oil spray and seasoned with lower sodium popcorn salt. Oh what a good boy am I, even if this is usually with a few cold brews while I watch a game. At least it’s relatively low fat. Editor’s Note: we generally don’t endorse products, but I’ve owned the Presto brand microwave popper for 20 years and it is incredible.

Now when I want to watch things a lot closer I’ll get some fresh veggies out, cut them to munching size and either dip them in some seasoned humus or some spicy (and fat free) salsa. A pretty tasty snacking plan I might add. Also celery sticks with a little low fat cheese spread isn’t bad either.

I don’t think I’ll ever drop the snacking habit, and that’s o.k. with me, as long as they’re relatively healthy and don’t blow my diet plan. Even when I need to trim some pounds (like post-holiday time) I still snack; I just count them in my daily calorie allowance.

Now I know that there have to be some better healthy snacking ideas than what I can share, so let’s turn to the snack pro (I’ve seen him snack), Ron.

Ron’s Expertise:

Snacking is absolutely, hands-down the biggest dietary thing most Americans struggle with. Now, this website was designed and created for those of us 50 years and older, but snacking is now a major contributor to adolescent obesity as well. So, if you feel like you’re struggling with avoiding snacks, you have plenty of company!

The experts suggest we eat smaller, more often – 3 smaller breakfast, lunch and dinner meals as well as 2 snacks mid-morning and mid-afternoon. Sounds like the ideal way to control hunger and calorie consumption. But, there’s the evening … after a long day at work, after dinner relaxing in front of the TV, computer or just sitting outdoors and enjoying the evening breeze. All of a sudden the bug bites – you want a snack. During the big game on Sunday afternoon – who can resist snacks and an adult beverage?

So, the bottom line is that we’re human and Americans – and our eating habits vary greatly from those in other countries. And, that’s nothing to be ashamed of. But, in order to achieve and maintain our optimal healthy LifeStyle, we do need to exercise a little common sense and control.

My favorite trick to controlling snack portions is to place a respectable amount of whatever I want on a small dish or in a bowl, close up the container and don’t go back. Sitting in front of the TV and mindlessly snacking on a bag of chips is dangerous for your waistline (and cholesterol level); pretty soon, the bag will be empty and you’ll wonder how that happened.

Bob mentioned some great choices for snacking. Clearly we don’t want to constantly feed on greasy and fatty potato chips, high calorie tortilla chips or other such choices. Raw vegetables are my choice; I love cauliflower dipped in a fat-free, 7 calorie vinegarette dressing. I also love popcorn that’s microwave popped (not in a prepared bag with dehydrated butter – yuck!)

Check out our Recipes by Judith for some ideas as well. Timing and quantity make all the difference in the world – even with healthy snacks so, enjoy your 50+ LifeStyle by eating and snacking responsibly – you’ll feel better and see the difference in your mirror!

As with other topics in the exercise world, there seems to be confusion as to how often we need to exercise - especially for those of us over 50. And, as they say, opinions are like noses - everybody has a different one. Well, let's see what the 50+/+Fit position is on this topic!

Bob’s Experience:

If a little is good for you, a lot must be REALLY good for you, right? Or is it too much of a good thing? I read a lot about how people who want to be healthy, and in particular those of us over 50, should do this and that. Theories abound. Some say that we need to get our heart rates up to X, or in “the zone”, etc., three days a week. Others say 3-5 days per week, while others say get 20 minutes of cardio exercise every day of your life. Must I do it every day?!? Really?!?

Then there’s the question, if not debate on strength training. Very few “experts” suggest or hardly ever address the need for strength training, and again particularly when they are talking to our audience of 50 plus. Where does strength or resistance training fit in? Or does it fit in at all? Is all this weight lifting stuff necessary to be “healthy” and if so why is it ignored by so many of these “experts?” If you’ve seen a picture of Arnold Schwarzenegger recently it doesn’t look like he’s lifting much weight as he ages. And if some say you need 3-7 days of aerobic exercise, how do you fit in the strength training. Or do you need to?

I for one believe in a mix of strength and cardio, and I feel that strength training is particularly important for those of us who want to be 50+/+Fit. But every day, really? I don’t think so! Not for me, at least not a “workout” or aerobic exercise “session" every day. I just can’t do it, I can’t do it mentally, and my body simply gets tired. Maybe my body doesn’t get physically tired, but just “tired of it.”

Now I can do up to six days a week, but I also vary what I do. I’ll do strength training and get my cardio exercise in maybe by doing three days of each, then take a day off, usually Sunday. Other times I’ll do cardio two days a week and strength train for four days. It all depends what I want to do like try something different. But I always take that off day.

And here’s something about that seventh day, that day of rest. Sometimes I will take a bike ride for six or so miles or go for a long brisk walk for an hour or so. That my body and mind can handle, because it’s different and more like recreation. Well, it is recreation for me because I’m sure as heck not in a race, but I’m active, moving the body, and burning a few extra calories along the way.

But sometimes on that day of rest, guess what? I sit on my butt! And I enjoy it immensely. Speaking of but, let’s see what Ron has to say on this topic. Does he advocate daily exercise or workouts? He is the expert trainer, so I wonder what he thinks of my lazy butt day.

Ron’s Expertise:

Industry experts agree that the average adult will receive maximum benefits from a cardiovascular workout of 30-60 minutes done 4-6 days per week and, a resistance workout of 30-60 minutes done 3-4 times per week.

So, for many people, they alternate between cardio one day, weight training the next. In order to get the industry recommended minimums in, they would indeed do 4 days of cardio and 3 days of weight training.

There is a long-standing theory that you need a day of rest between workouts and in theory, that it true. But consider the fact that you are doing cardio one day which uses your legs, and the next day you weight train – including squats and lunges. So, in that instance, you have used leg muscles two days in a row.

The rest-a-day theory is however true for power-lifters. These are the people who are attempting to achieve great muscular growth (big muscles). Their routine involves uses so much weight that they cannot perform one exercise more than 4-6 reps, 2-3 sets. For most of us over 50, big muscles aren’t the goal and we aren’t working to that intensity in the gym so, rest between workouts is not as critical.

So, for most of us, try to get in a full cardio and weight workout at least 4 days per week – I take Sunday off but train 6 days per week. And, don’t forget to check out the 50plusPlusFit Personal Trainer for hundreds of exercise ideas. Hit it (almost) every day for your 50plusPlusFit lifestyle!

Exercise is exercise - right? Well, when someone dreams up some gimmick to lure in people with a "slick system" you can begin to see all sorts of things show up. Today Bob and Ron are looking at circuit training and boot camps. Read on for some great insight and advice.

Bob’s Experience:

Several, actually many years back, in the eighties, I tried circuit training. At the time, it seemed like a good idea to get in a program that was easy to follow like marching in a straight line, on “safe” machines; it just seemed like a no-brainer. I actually joined a franchised club location that focused solely on circuit training. I believe the chain I joined has since closed, but there are newer ones around, one fairly popular one in particular is just for women. The one I joined had what appeared to be good sturdy equipment, they had professional-sounding personnel, and their instruction was certainly good enough to get me started. I liked it, for awhile.

But, shortly afterward, maybe 6 months later, I began to get really, really bored. It was the same drill every time. And, that boring repetition was what I found to be the “Achilles Heel” for me in this program. Though I could increase resistance, I didn’t feel challenged. What I came to learn later was that apparently my body wasn’t challenged either, so my fitness level didn’t significantly improve. You couldn’t change the routine because of their circuit training model; everyone had to do the same routine and at the same pace. After that experience, I looked for and moved on to more options.

However, I don’t think circuit training is totally bad or should simply be dismissed, because I do believe that someone just starting out on their first fitness routine in a while might do well to consider a circuit training routine. A “newbie” might find the right comfort level like I did, and use a circuit as their initial way to getting 50+/+Fit. And while I assure you that you’ll want to move on after awhile, if you’re new to all this fitness stuff, just jump in and get started.

Now Ron can give us his professional perspective and tell us about the relatively new form of circuit training, “boot camp.” Ron?

Ron’s Expertise:

Bob, I hear a similar story from many people. They try the “circuit gym” which typically is advertised to be customized for women, men or some other specialized population such as seniors. Often, it seems great at first, but the lack of challenge and boredom sets in pretty quickly.

You see, circuit training is a not-so-new option to achieving a more-fit lifestyle. There are two very different types of circuit training though – one in a group “boot camp” setting and the other in an organized machine/group setting. Both have benefits and drawbacks – especially for those of us 50+.

The group “boot camp” circuit exercise is typically held in a local park, or high school/college athletic field. Many boot camp group exercise classes are held in fitness centers as well. Led by someone who takes on the “drill sergeant” role, there’s usually a lot of barking and pushing. Your physical limits are tested – which, if you have no physical issues such as a bad knee or back, might be good. But, most of us have had a past of injuries that make pushing limits unwise and potentially unsafe.

For example, you may be expected to do push-ups – lots of them – maybe 50 or more – all at once. Then, without rest, you’ll be pushed into a nice, long run – NOT a jog, until you think you can’t continue. Then, there’s time for more – maybe chin-ups, depending on the plan of the day. Sound like fun? Of course not – but this type of circuit training boasts great results. And, combined with a keen eye on calories consumed, you can get results from this type of program – IF you have no physical limitations to be concerned with.

Then of course, there’s the organized gym setting. These are usually small, franchised operations with a “circuit” of machines set in a pattern where you and the other members systematically work from one machine to the next until you workout on each machine, maybe two or three times. Typically there’s a staff person at the club who serves as a circuit leader. The staffer typically has been educated on how to lead patrons through the circuit but, generally has no education regarding physical fitness such as that possessed by a certified personal trainer or group exercise instructor.

Often these gyms are designated for men only, women only or designed to cater to seniors. The attraction here is that someone just starting out may not feel confident enough to walk into a “regular gym.” Someone who’s de-conditioned may feel intimidated by other people in a gym. So, for this type of person, small gender-specific gyms with a handful of equipment fashioned into a circuit were developed. And, it is indeed a less-threatening environment for the gym-timid. However, sometimes the equipment found in these clubs is not of the sturdiness and quality found in a traditional gym.

While I generally feel that any exercise is better than none at all, many times these circuit gyms lack the ability to encourage the participants to work to their potential – the workouts are rather gentle and don’t really challenge you and your body. And, this is intentional since often the de-conditioned individual doesn’t want to work hard because it “hurts.” Yet, even this individual will likely get faster, better results from a professionally-designed group exercise class or personal trainer at a “regular gym.”

Plus, at a “regular gym” you’ll often find a designated area with well-labeled machines set in a circuit pattern for those who don’t want to think about what to do – they can just follow the pattern. The advantage here is the equipment is well designed and built, plus you can adjust the weight and work at your own pace, while challenging yourself at your desired level. Then if you do get bored or your progress begins to slowdown, you can easily move up to more challenging routines in the same club.

 So, let the exerciser beware – boot camp can be great if you have no limitations and specialty circuit training gyms are a fair option for the exercise newbie, but most of us will probably need to meet somewhere in the middle, like at a traditional gym. Either way, we gotta do it for a healthy, productive 50+/+Fit LifeStyle.

Is the great outdoors your playground, normally? But, now it's hot, humid and full of potentially dangerous factors. What to do? How do I get my outdoor workout in without falling victim to those factors? Read on for some very timely advice!

Bob’s Experience:

I happen to live in HOT, HUMID, HOUSTON. Did I say HOT? Did I say HUMID? Well I did say Houston after all. But those of us who choose to live here know that the other two “H” words are part of the deal. Still, I and others like to get in some or all of our exercise outdoors. For me exercising outdoors is part of my 50+/+Fit LifeStyle. But friends, it can be 99° Fahrenheit  and 99% humidity some days. You could croak out there! O.K., to my friends in Chicago and other more northern climates, I will recognize that you’ve had a bit of a heat wave this summer as well. So what do those of us who like outdoor exercise and activities do when it’s blazing hot outside?

Well we could all stay inside. We could do our walking and running on a treadmill in an air conditioned gym, for example… same thing with biking or rowing. But I don’t want to do that. Then I couldn’t enjoy the view of the Buffalo Bayou when I row, and my Chi-Town buddies couldn’t enjoy the beautiful Lakeshore view, nor could my friends in Sarasota enjoy the coastal view. From coast to coast, north to south, we all like being outdoors, and exercising outdoors. So again, what do we do? We suck it up… but with some preparation and common sense.

As for myself, even when I workout indoors, whether cardio or strength training, I always have a water bottle nearby and drink throughout my workout. But when it’s hot and humid outside, and especially when I plan to exercise in the great outdoors, I have always kind of over-hydrated by drinking a lot more water throughout the day, every day. Then when I go for my bike ride or row, I’ll take along extra water, 2-3 or even 4 bottles.

But here’s something else that I think helps as well… a cold, cool or at least wet towel around my neck. Now I don’t know if there is any science to back this up, but the wet towel sure makes me feel cooler, or at least better. Is it Psychological? Maybe. I really don’t know. All I know is that it does make me feel better. And yes it feels better when the towel is cool, which I can accommodate along the way when I row the bayou; stopping and dipping the towel as deep as I can reach. Sure the bayou is not necessarily the cleanest of water, but then by that time, I’m not necessarily fresh and huggable either!

What to do for my bike ride or your run or walk? Well before I leave the air conditioning for my bike ride, I’ll wet down a towel with some ice cold water. Now that’s really cool! And I’ll take a few water bottles in a small backpack.

All I know is that drinking plenty of water and using the wet towel definitely keeps me going outdoors, getting a good workout, and doing it safely without issue. But maybe Ron can add some expert advice to this hot topic.

Ron’s Expertise:

OK, Bob let the cat out of the bag – we do live in Houston, Texas, and it’s brutal here about nine months out of the year. In fact, in the last month we’ve had both torrential rain and now, a 3-week dry spell – the worst of both.

So, how does this affect the active adult who wants to continue to enjoy the expanse and sights of exercising outdoors? Well, being prepared and being more cautious not to overexpose are key.

First of all, dress in light-colored clothing to reflect the sun. A black shirt will almost feel like it’s sizzling on your back out in the summer sun! Then, add sunblock to the exposed skin (don't forget the tops of your ears!) – this was a hard habit for me to learn as many of us 50+ers once “laid out” in the summer to get a tan. Of course, we now know how dangerous that is. Add a light-colored hat with a bill to reflect the sun's rays off your face and the top of your head to complete the protection ensemble.

Under normal conditions, the experts recommend drinking a quart of water for every 20 minutes of vigorous activity – such as those activities Bob mentioned. In the very warm conditions that much of the country is currently experiencing it would be wise to drink a quart of water for every 15 minutes. And don’t worry, this won’t make you urinate more – you’ll be using the water to keep your muscles and organs hydrated.

On the topic of water, during vigorous activity, drink cool water that’s close to your body temperature. If you drink very cold water (the bottle contains ice) there is a potential for your blood pressure to take a quick and serious plunge and you may feel faint, lose vision, etc. It’s a temporary condition but, definitely unnecessary! Reserve the really cold water for when you’re relaxing.

Bob mentioned a cool towel on the back of the neck. That isn’t only psychological. There is a physiological reason for the cool towel to work – especially if you’ve overdone it and need to recover. It’s not just an old-wife’s tale but is documented in first aid procedures as well.

But most importantly, it’s best to never get into that position that you’ve overdone it. Try to get your workout (run, bike, row, etc.) done early in the day or late in the afternoon. Definitely try to avoid the time of day with the highest heat which in Houston is 10AM – 5PM. And, monitor how you feel. If you don’t feel “normal” slow down or stop, take a drink of water and wait a moment to recover before you get to the “overdone” stage.

One more precaution is to use a mosquito spray. This year, in some areas of the country, the West Nile virus carried by mosquitos has reached an epidemic level. No matter where you are, little critters that bite (mosquitos, fleas, chiggers, ticks) are annoying and many carry diseases so, protect yourself by wearing a repellent.

If you enjoy the outdoors, and most of us do, you don’t have to hibernate in the air conditioned confines of your home or workout in a dark gym during the summer months. To keep yourself safe however, you do have to take seasonal precautions. So, grab a water bottle, dress light and cool, slather on the sunblock and repellant. Then, get out and enjoy your 50+/+Fit Quality of LifeStyle!

With all of the fitness and workout advice coming from virtually everywhere in our world, Bob and Ron tackle a common question, "Is cardio or strength training best?" The answer might surprise you but, read on as they make sense of this situation.

Bob’s Experience:

Many people are confused or at least undecided about what mix of cardio and strength training they should practice, particularly now that they’re over 50. In my particular case I've generally leaned more toward some form of strength or resistance training – driven initially by my desire to look better.  You see, I was told at the time that strength training was THE primary form of exercise for changing the shape of your body – and it worked.

After lifting weights under the guidance of a personal trainer for 18 months, I had to have all my suits altered, taking in the pant waist and seat, taking in the coat at the waist and letting out the coat at the back seam and under the arm. I had effectively changed the shape of my body to somewhat more of the "V" admired and desired by some. And this was at the age of 49. Wow, was I proud of my accomplishment.

Yes, I also did cardio, primarily treadmill walking and rowing machine to help burn more fat and help my heart, but to change the shape of your body I'd recommend weight training.

However, beyond the esthetic side, and more importantly for us over 50, I truly believe that we really need to keep all areas of our body strong as we age. We don’t want to end up as one of those folks with a relatively strong heart and lungs who can’t get up from a chair by themselves. If you want to live a full 50plusPlusFit life, you have to keep your entire body strong, not just your legs, but all muscle groups.

But the question remains, how much of each for a good balanced workout? And is it “one size fits all?” Or does the ideal mix of the two forms of exercise depend on your individual goals and needs? I assume it’s an individual case-by-case decision, so for thing for those wise words, I have to turn to Ron.

Ron’s Expertise:

True words! In fact, some fitness experts suggest that if your goal is to add muscle mass, you might even abstain from cardio training until you are close to reaching your muscle-building goal. This is assuming that you have little or no fat to lose before adding muscle.

For most of us over 50, the multiple benefits of a good cardio routine can’t be ignored. Stamina – that is the ability to continue to do whatever you’d like without “wearing out” quickly is a key benefit to a consistent cardio workout. Additionally, cardiovascular health – or a “healthy heart” is a benefit derived from a cardio workout that is possibly the most powerful reason to hit the treadmill. And, like any form of working out – strength or cardio – the residual calorie burn for hours after finishing your workout will help burn excess calories, if weight loss is your goal.

Cardio workouts should be aggressive enough that while working out you can only speak in short sentences – this is referred to as the “talk test.” If you can carry on a lively conversation, step up your workout. If you are gasping for air, slow it down just a little.

Of course, as you add muscle mass, you’re adding to your calorie burn – even at rest. So, for most of us over 50, a good combination of both is the ideal approach. Current industry trends suggest cardiovascular training 30-60 minutes, 4-6 times per week plus a full-body resistance/strength training session 4-5 days per week.

Oh, the old "skip a day" rule doesn't apply anymore. Unless you're lifting your body weight in chest presses, leg pressing 600 pounds or something else extreme, you can workout every day. I do - and miss it seriously when I have to skip a day! You can actually schedule and track your daily and weekly exercise routine mix with our easy 50plusPlusFit Personal Trainer.

So, to achieve or maintain 50 plus fitness, you will need to make cardio and strength workout goals a part of your exercise routine to keep your heart healthy, add stamina, energy and enjoy an active and able 50plusPlusFit quality of lifestyle!
 

What's the real cost of fitness? What's the real cost of NOT working out? The real costs are more than dollars and cents. And, for those of us over 50, the time is NOW for us to workout. There are many other "costs" to consider in fitness, your health and well-being, functionality and happiness. Bob and I have expanded on several topics related to the real costs of working out or NOT working out. Care to bet which side of the topic you'll find us? Read on - there's much more to consider:

Bob's Experience:

I often hear people say that they can't improve their fitness because they can't afford to get fit - they can’t afford to spend the money on a club membership or some simple equipment. Well ya know, we really, really can't afford NOT getting fit and staying fit. First of all, as we've already established on this website, being 50plusPlusFit requires us to get fit and stay fit.

Plus, there is a real economic argument for investing in our own fitness. For example, compare the cost of fitness versus the cost of medication. It's been proven that being fit can greatly reduce, and in some cases, eliminate the need for some medication and regular doctor visits for certain ailments. I’ve been very fortunate, because I began a regular fitness regimen some years back, I haven’t developed ailments or needed medications as I age.

Experts tell us that monthly medical costs for an average 50+ person in the U.S. can run in the hundreds of dollars for medications alone, let alone the doctor’s office visits. I know people who spend hundreds each month on medications because they suffer from high blood pressure and high cholesterol, etc., etc., But of course, they are not fit.

Now, let’s compare those costs to the cost of a health club membership - a club where we can work at improving our fitness level and avoid many common ills. For example, monthly fees at typical fitness clubs will range anywhere from $20-$100+, depending on the facility and frills - lots cheaper than the meds. Or, compare the cost of very simple equipment we can use at home like walking shoes, bands, an exercise mat, small dumbbells, etc. There is no comparison to the big dollars we could drop at the pharmacy and at the doctor’s office. It’s amazing!

And here’s one last thought to ponder. We really shouldn’t think of our fitness dollars as an expense, but as an investment in our healthy future. By investing a few dollars in our fitness, we’ll not only save big bucks on medications and doctor visits, we’ll then be able to turn around and spend those saved dollars on enjoying a great 50plusPlusFit lifestyle. Why? Because we’ll be better able to afford it - both physically and financially!

Ron's Expertise:

Very true – I speak to this every day at the gym. Being even 15% overweight which equates to 26%+ body fat for men and 32%+ for women puts one at risk for diabetes, cardiovascular diseases and even some forms of cancer. This isn't necessarily an age-related issue but, many people over 50 find it harder to control their body fat than those younger than 50. Blame it on lifestyle or unwillingness to give up an indulgence, many of us over 50 struggle more than our younger contemporaries.

That being said, many of my clients who began with me while taking lots of prescription medications have lost weight to a healthier body-fat percentage, and consequently, have reduced or eliminated their medications at their doctors’ directive.

One particular client comes to mind … a man in his late 50’s. He began with me at 38% body fat. After the first year, he achieved 25% body fat (just barely in the acceptable range) and has reduced his insulin intake by 75%. His goal is to eliminate insulin completely – and he’s still focused on losing weight!

Another client, female in her 60’s when she began with me (yes, I said BEGAN – in her 60’s! Proof it’s never too late!) When she began, she was taking two different blood pressure/diuretic medications, three diabetic medications and three other medications daily. Her out-of-pocket costs were over $600 AFTER Medicare and Part D coverage. She’s paying about $35 a month for her membership and about $250 per month (30 minute sessions, twice a week) to work with me, her personal trainer. She has dropped about 60 pounds and her prescription usage has dropped by over 50%. Oh yeah, she feels better, stronger, fewer aches and pains, has more energy while enjoying the new-found attraction that her new, slimmer physique claims for her!

OK, so maybe you can't afford a trainer but, check out our online Personal Trainer for exercises, workout routines, meal planning, calorie tracking and more ... for a fraction of a hands-on trainer!

Additional negative financial considerations include doctor’s visits, hospital stays, surgeries, other treatments and lost time at work. Serious illnesses such as heart attack or cancer have been known to bankrupt families – even those fortunate enough to have good health insurance.

Another cost which cannot easily be calculated into real dollars is the time lost from your everyday life. Being “laid up” with an illness often prevents you from participating in activities that you enjoy. You find yourself captive in your own home – or worse in a hospital or other long-term health facility and cannot visit friends and family, go to a movie or your favorite restaurant. This might be the most compelling cost of all. You may be alive but not LIVING your life but instead, merely surviving - and maybe in significant pain or without the ability to care for yourself.

So, it's really time to get and stay fit. Pursuing an active 50plusPlusFit lifestyle can add up to some real cost savings, in the wallet and in life in general. Let's get started today!

To eat or not to eat, that is the 50plusPlusFit question! Fueling your workout advice and tips on just how to do that is this week’s topic of discussion. Please read on and decide!

Bob’s Experience:

A lot of folks I know, especially those just starting to pay attention to their 50plus fitness for the first time, have asked me if I eat anything before I workout or after. Well, that all depends. I can’t say that I’m as religious about fueling the workout and post-workout body as I am about simply getting my workout in. Part of that is because I workout at different times on some days, but mostly I like to get it in early in the morning, say at 5:45. So, what am I supposed to do? Get up even an hour earlier to eat? I think eating some time before a workout is probably best, but come on, 4:45? I don’t think so.

I can tell you that if I workout later in the day I do try to remember to fuel the body about a half an hour before with a light snack, generally rich in carbohydrates. And after I workout, I usually eat something light that includes a good dose of protein, because I was once told that you need post-workout protein to help rebuild muscle fiber. In fact, at one point I was consuming a lot of protein drinks made from whey powder. I found one that was relatively easy to mix and I’d even take a serving with me to the club in a zip lock type bag. However, after awhile I gave the drink up for real food mostly because I like real food a lot more, though the drink wasn’t horrible.

I’ve also heard that you should eat something even during your workout if you go at it for longer than an hour. I haven’t done that very often, so I can’t say that I’ve made that a practice. Finally, I do drink lots of water as I workout to make sure I don’t get dehydrated; no specific amount, just what seems like plenty. Other than that, I really don’t do anything too complicated, though I know this can be confusing. And do we need even more workout fuel because we’re over 50?  Well maybe we should turn to Ron.

Ron’s Expertise:

Sage advice that I have repeated over and over: “Your body is like your car: you aren’t going to set out for a long drive without adding fuel to the tank so, why try to workout without fuel for your body?”

It doesn’t matter if it’s 5AM, 5PM, 3AM or 11PM, your body needs and deserves a quick snack prior to working out. I can tell you that the majority of the time when we have to call paramedics out to my club, the person who passed out (or nearly passed out) was under-nourished or under-hydrated and ignored this before starting a moderate-to-intense workout. The result? Workout-interruptus, and major embarrassment - both of which were counterproductive to the person’s plans and goals for that day!

Depending upon your workout goals and your physical size, you need to make sure you have between 200-500 calories to call upon during your workout. Handy and healthy snack bars are plentiful. A piece of fruit (apple, peach, banana, etc.) is an excellent way to see your way through your workout.

If you see yourself as someone who wants to add muscle, there are drinks that are designed to be consumed throughout your workout. They contain carbs and protein so that you have the energy and the muscle repair that you desire, all in one drink.

Post-workout is critical, however. For those of us who really push to muscle failure (e.g., continuing with one specific exercise until you cannot perform another repetition) recovery food is essential to help muscles recover and to avoid soreness over the next 48-72 hours after the workout. This might include a smart salad with chicken or tuna, a healthy sandwich with healthy cuts of poultry or fish (not deli). The average American adult needs 3-4 ounces of protein after a moderate workout for recovery. And, don’t forget to get some additional carbs in the form of veggies or fruit to energize the rest of your day!

Depending upon your workout, you’ll need to consume up to 12 ounces of water every 20 minutes. That may sound like a lot, but your body is using fluids to flush amino acids from your muscles and sweating out fluids as well. The key point I make in working with exercisers is to “drink before you feel thirsty – once you’re thirsty, it’s too late.” So, hydrate, hydrate, hydrate!

Your pre/post workout calorie consumption is critical to workout performance, muscle recovery and fatigue/soreness avoidance. By adequately feeding your body, you will desire to workout more often because of how you feel – and that’s a great place to be for the quality of your 50plusPlusFit lifestyle.
 

Does your head spin when you think about all you've seen and heard about vitamins and nutritional supplements? At 50+ we need to consume smartly, so read on for some informative chatter on the topic.

Bob’s Experience:

Vitamins … what a black box of confusion vitamins are for most folks. They certainly are for me, but I must admit, I really don’t spend a great deal of time dwelling on the subject. Nonetheless, I take them, daily, religiously. Why? Well because the doc told me to. A lot of people take vitamins, some just because they think it’s a good thing and some because like me their doctor has recommended that they do. But does vitamin supplementation add to being 50+/+Fit?

Some take more vitamins than others, but here’s just a sample of one… me. As I said, I take vitamins, and another daily over-the-counter med, because my doctor advised so. A few years back, when I was still in the large Fortune 500 world, I was taking an annual physical funded by my employer. This was back in 2001 and the physical was very thorough, done at the Cooper Clinic in Dallas. Everything checked out o.k. but the doctor recommended some vitamin supplementation… did he ever!

Here’s my daily drill, as recommended by the doc:

• one multi-vitamin
• 1,000 mg of vitamin C, taken in two doses, a.m. and p.m.
• 400 IU of vitamin E
• one low-dose aspirin (I’m told for the aging ticker).

Now frankly, I don’t know if I’m healthier for it, but I’ve been following this regimen ever since, and I’ve just qualified for the lowest premium rate in life insurance, only given to the top 5%. So I guess you could say, “It couldn’t hurt!” Or, could it? Ron?

Ron’s Expertise:

Well, as they say, opinions are like noses, everyone has a different one. And, when it comes to vitamins and other nutritional supplements, the world is full of differing opinions. Bob’s regimen is not uncommon but, there may be a small amount of waste. All of what he’s taking are good – but possibly the amounts are somewhat suspect. Let’s continue …

Nutritional supplements are “substances found in nature” and therefore are not regulated or monitored by the Federal Drug Administration (FDA) or any other governmental agency. Therefore, when it comes to supplementing your diet with a multivitamin – and you really should – it’s important to be a smart shopper.

Most importantly, fitness industry experts tell us that even if you consume well-rounded meals and really pay attention to what you’re eating, you still will fall short of necessary nutrients that your body requires. We’re told that fresh foods aren’t as nutrient rich as they were when we 50+ers were younger. That means vitamin supplementation is a must. Now, however, you’re entering the “Caveat Emptor” (buyer beware) Zone!

You see, you can buy bargain-brand multivitamins at the corner drug, at your neighborhood grocery – even the dollar store! But, how truly nutritious and complete are they? Every vitamin manufacturer CLAIMS to produce a complete, nutritious multivitamin but, how do you know? Conversely, you can spend $20-$200 a month on vitamins that claim to be full of all sorts of additional benefits such as antioxidants but, are they really?

Personal experience: I tried a multivitamin product that cost $117/month. After 6 months, I didn’t feel any different than when I was taking a $15 multivitamin that I had been taking prior to the expensive brand. I know the brand that I’m comfortable with and can’t justify the extra $102/month for a “high end” product that didn’t provide any additional physical benefits to me. The final test was blood work that was conducted by my physician. That blood work did not indicate that the “high-end” product was any more effective than what I’d taken before. The blood work on either vitamin was virtually the same and my energy level was consistent – regardless of which vitamin I was taking.

So, how do you begin? A good place to begin is on the internet, read about different products, look for purity, consistency, reliability (have they had a recall?), etc. Many good brands are produced in a pharmaceutical lab – just like prescription medications. Others unfortunately, are made in a manufacturing environment that is substandard and impurities may enter into the final product. Just choosing a heavily-advertised brand isn’t going to be the best approach here. Just because you see it on T.V., or in print doesn’t make that brand the best for you. Be sure to research for the best product!

An additional consideration is absorption rate. That is, how well does your body utilize the ingredients found in the multivitamin. For most of us, a few hours after taking a popular brand multivitamin that is designed for one dosage per day, we usually eliminate up to 70% of the ingredients when urinating. The test here is if your urine is an unusually bright yellow/green color a few hours after taking a multivitamin, you have lost most of that product to the public sewage system! Other brands are often designed with a lower dosage per tablet to be consumed multiple times daily for better absorption and therefore, better overall health.

Look for a vitamin that offers 100% of the recommended daily allowance (RDA) as set by the federal government but, remember, more isn’t necessarily better here. For example, you don’t need 500% of the RDA of vitamin C. And, taking 5 doses of a multivitamin with an RDA of 100% isn’t wise either.

So, with all that there is to consider finding a vitamin that is the best for you, please remember that we’re not here to promote any particular brand or product – but we definitely encourage you to take care of yourself and your health by including a multivitamin in your daily routine. Be sure to research which multivitamins are best for you and your 50+/+Fit LifeStyle and goals!

The scale is moving in the wrong direction! Lots of us may be saying that right now. Maybe even you have said it, too. So, what causes weight gain when you are doing everything right? Let's see what advice and tips on weight control Bob and Ron have for us.

Bob’s Experience:

What is happening? We work out, we do our cardio, we watch what we eat, but the scale hates us! Boy, have we all said that before. It seems from time to time the weight keeps creeping up, even though we think we are doing everything right - but are we?

For my part, I try to convince myself that I’m putting on only more muscle…right!!! The fact of the matter is that increased muscle would be only a part of the weight gain, and more likely be a much slower increase. In fact, we hope weight gain is muscle, if that’s one of our goals, but what if it’s not.

But for most of us it could be that we simply aren’t diligent enough (or strict enough) with ourselves. Darn, I hate disciplining myself. O.K., we can all use a great big dose of discipline from time to time, but is that all of it? Are there any other reasons our weight may seem to whack-out? And what is the best way to get back on track? Is it cutting our calories further? Is it eliminating certain foods? And as far as getting back on track, should we journal or track our diet and exercise activities? Or should we try different diets and different exercise routines? For this, we turn to the back-on-track meister himself, Ron.

Ron’s Expertise:

This is a huge topic that, depending on the individual, weight gain can be caused by one of several ways. Let’s look at some of the most common problems.

First of all, muscle gain … hummm. Let’s just say that it takes quite a lot of effort, exercise and time to add a pound or two of lean muscle mass. So, if the scale is moving quickly, and you’re not using a muscle gaining supplement (topic of another article), then you probably are looking at fat gain. Please read on.

Portion control! O.K., we eat at restaurants. They want you to come back again and feel that they are adding value by mega-sizing the portions (where do they get those five-pound baked potatoes anyhow?). My personal portion control tactic is to ask for a to-go box when the entrée is served, split it in half, and eat only half of the entrée at the restaurant saving the other half for a meal later that day or the next.

My clients at the gym are asked to document what they eat, including quantities, e.g., a cup of this, number of ounces of that, etc. If they are truthful with their calorie journals and activity, and still don’t lose weight, I suspect they are “under-reporting” the calories consumed. You have access to the online Personal Trainer that helps you keep track of meals, calculate your calories and  plan and track your workouts! A typical 5’ 5” woman with average activity level will generally only require an 1,800 calorie daily meal plan – a 5’ 10” male with an average activity level will usually end up with a 2,700 calorie daily meal plan. That’s not a lot if you eat out often. In fact, if you eat a burger, fries and soft drink at one of the national chains, you can be facing 1,200 – 1,800 calories for that meal alone!

Then, there’s the topic of number of meals consumed in a day – the more, the better! In fact, a meal plan of six meals per day is considered ideal. The body will enter a “starvation/survival mode” if we fast more than 3-4 hours between some sort of nutrition – even 100-200 calorie snacks between meals will HELP you LOSE weight – worked for me!

By the way, Mom was right – you need BALANCED MEALS! In fact, fad diets that limit carbohydrates, fats or protein are counter-productive to long-term weight control. A meal plan with approximately 60% calories from carbs, 20% from fat and 20% from protein is considered an ideal calorie balance. Yes, carbs are your friend – those low-carb diets will eventually put the body into ketosis – a condition that drags down your energy and can cause other problems.

There are often external factors – such as prescription medications that can cause the patient to gain/retain weight. If you are using cortisone, prednisone or an anti-depressant, ask your doctor about side effects and what you can do to address the issue.

Also, alcohol is a villain when trying to lose/control weight – sorry! Why? Well, there are empty calories – 9 calories per gram versus 4 calories/gram for carbs. That’s more than twice the calories, with little or no nutritional value. Plus, alcohol often distorts the body’s sensation of satiety – or “full feeling.” That means that after a couple of drinks, we may feel like eating when we really don’t need to. (More chips and queso anyone?) It’s a real one-two punch, empty alcoholic calories plus more food calories than you need – just say “no, thank you” if you’re trying to lose weight!

So in order to control excess weight, let’s do this: (1) have a meal plan, don’t graze, (2) control our portions, (3) eat a balanced meal and snacks that promote our goals and (4) control our alcohol intake for weight control…now you are 50plusPlusFit.

Life getting you down? Things not going the way you would hope for them to? Are you asking yourself "How am I going to turn this around?!?!" We believe that exercise, even/especially when you're not in a particularly receptive mood can change your perspective on the world. Read on to see what Bob and Ron have to say!

Bob’s Experience:

I felt a little down the other day. You know how life gets in the way, stuff gets to be a challenge, and everything seems to be going wrong. Well, that’s life. But here’s a little tip that worked for me in getting myself out of the funk. I hit the gym. And after I hit the gym, actually while I was in the middle of my workout, I began to feel exponentially better. Everything looked a little brighter and life’s challenges seemed not so insurmountable… I could deal with anything! And being in a good mood is good for my 50+/+Fit Quality of LifeStyle.

I don’t know if exercise is a magical mood elixir, but I do recognize that on the days when I workout I feel better. Conversely, on those days when I miss a workout I just don’t feel as good, physically or mentally. I think part of it is that when I get my exercise in, whether its strength training, cardio or both, I feel better about myself, and I’m more positive about my life and everything around me. So I guess for me the exercise does indeed help my mood.

But, what does that mean for me on those days when I miss a workout, or what about those days when I purposely take off to give the ol’ bod a break? Well I’m not ready to jump out a window or anything, but I generally don’t feel as good overall. And this can be further broken down. On those days I plan to take off, I actually don’t feel the physical or mental funk and, by the way, on those days I generally do plan to do something physical, usually recreational like riding my bike or even attacking that list of “honey dos” created by my wife (recreational?).  

However, the funk really hits me when I unexpectedly miss my exercise, especially when it’s my fault for being lazy that day. I don’t know that that I’m correct, but I attribute this to a couple of things; first, I get a feeling of personal failure like I let myself down, and secondly, maybe my blood isn’t flowing as freely and my metabolism is asleep. Could this be it? Is exercise the magical mood elixir? Let’s ask Ron.

Ron’s Expertise:

It happens to all of us – we are creatures of habit and, hopefully exercise is one of your good habits. But, even then, I sometimes get in a bad mood and don’t want to doing anything, even exercise – yep, even me! So, what to do? Everything else in your life is falling apart or at the very least, is not making you happy. So, you might as well do something good for yourself…

Well, as Bob said, when you catch yourself sliding down that moody slope, tie on the sneakers, stick on the mp3 headset and get in a good workout. Some strong, motivating workout music can help you focus on your workout and even all by itself, begin to elevate your mood.

Remember, during and after a good, vigorous workout, your body is flooded with hormones called endorphins which are a positive, natural mood altering (positive) substance. So, you get a rush of endorphins and then you lose the funky mood! Workout = Endorphins – Bad Mood. I love math like that!

Often times, after a workout, you’ll feel renewed energy and stamina. Use this moment to jump back into whatever it was you didn’t feel like doing before like finishing up work from the office, working in the yard or even those items on the “honey-do” list!

Yep, it’s been hot here lately (as in many parts of the country) and I have been in no mood to do much except stay under the air conditioning but, we can’t stop living just because the mercury is a little high in the thermometer! So, get moving – this is a perfect time to hydrate and workout to get to your normal cheerful self! After all, people who workout regularly are very seldom anything but cheerful! So, get going now for the Quality of your 50+/+Fit LifeStyle!

Seems like especially after 50, our workouts occasionally cause some discomfort. And, if you're like most of us, once in a while you injure yourself. What's going on? Let's see what Bob and Ron have to say about this.

Bob’s Experience:

At 62, and after lifting weights for a few years, I find that I've injured myself for the second time in less than eighteen months! Why? Is it simply a symptom of getting older? I believe I can unequivocally say NO, not if you’re 50plusPlusFit.

After all, as we age we are supposed to become wiser, right? And, if that is the case for most of us, then my injuries are not age related. No, my injuries are dumb related!

I am a walking testament that you need to pay attention to what you are doing when you weight train, or do any type of training or exercising. Not paying attention is just plain dumb, and in my case at the "wise" age of 59.

What dumb things did I do you ask? Well for my first injury May, 2006, I simply picked up a dumbbell. O.K., well I didn't just pick it up normally. I was between sets of seated dumbbell curls and one of the dumbbells rolled away a couple of feet. So rather than get up and pick up the runaway dumbbell correctly, I thought I'd just reach over without moving my lazy butt from the bench – WRONG!!! Instantly I felt the pain in my bicep. Then to make dumb even dumber I kept working out for the next 6 weeks because I didn't want to “lose my gains.” Little did I know that the bicep and surrounding forearm and shoulder muscles would become injured as well! So, the lesson is when injured, rest. And if the injury doesn't get better, seek professional help.

I ended up going to a doctor and being prescribed physical therapy. So I actually lost more workout time and more of my gains (plus free time and money!) by not listening to my body and giving it a rest. And, I’ve just done it again, been really dumb, not paying attention, not noticing that there was too much weight on the machine, and I pulled a muscle. How definitely dumb!!! But this time, I quit immediately and will let it rest to see how it does. Hopefully rest will be the cure and I won’t need to see a therapist.

Work out smart. Ron?

Ron’s Expertise:

Excellent retrospect here! But, I have sustained a few dumb-related injuries myself! I think we’ve all injured ourselves and with few exceptions, I suspect we weren’t paying close enough attention which caused the injury to happen. Interestingly enough, when I observe my clients working out between sessions with me, rarely do they warm up properly and worse yet, they almost never stretch first.

Stretching is very important to prepare your muscles for the upcoming workout and prevent injuries. A few simple stretches (which most people avoid) can do a world of good in preventing injuries and enhancing your ability during your workouts!

Now, paying attention to what you’re doing (as in any physical activity) can go a long way toward keeping us injury-free. Just like when we’re walking, driving or anything else, we need to watch what we’re doing: watch form, foot placement, etc. to avoid injuries. As a trainer, I am adamant about form and technique in order to keep my clients injury-free. For example, someone may be working their shoulders but, if their feet are not in the correct position, they can injure their backs, or other parts of the body.

When something doesn’t feel quite right, it’s time to put down the weight and either figure out what’s wrong or give it a rest. Either way, stopping at the onset of unusual feeling or discomfort is key to furthering any damage and costing you in pain, time and dollars for recovery and care.

With a good warm-up, stretching, attentiveness during your workouts and paying attention to your body when it tells you that something isn’t right, you can avoid lots of discomfort, lost time from working out (or working on the job!), expense in seeking medical and/or physical therapy assistance. Work smart for a healthier 50plusPlusFit LifeStyle!

For more insights, visit the Forums where you can read what others in our community have experienced, or share your experiences and compare notes. Also, for an answer from our resident experts, visit Ask Ron the Trainer, Ask Jeannie the Trainer, Ask Lisa the Dietician and ask away.

Balance and flexibility are so taken for granted until one day, somewhere around the age of 50, you realize you are challenged in these areas. Let's read on to see what Bob and Ron have to say about this topic.

Bob’s Expertise

Good balance and flexibility? Well here’s one that I have no personal experience with, other than that feeling of imbalance that comes with a bad head cold or fever.

However, I do have one or two friends over 50 who have some issues with balance or flexibility. One is actually a very close family member and she struggles I believe because she is generally out of shape, particularly in the area of physical strength, and also she is overweight. And this lady is not that old, though I think she is physically older than she should be for her chronological age. She could improve, and she is as a matter of fact currently addressing the issues. So she’s a success case of sorts.

The problems she suffered were both flexibility and particularly balance. She was unsure of foot, and in fact suffered a couple of injuries as a result. She actually had broken a bone in her foot and had several strained muscles on other occasions, simply because her balance was bad and she had to over-compensate to catch her balance. The break came as she was stepping down a curb; a pretty normal, day-to-day occurrence.

Now though, I’m happy to report that she has greatly improved. Initially she started with light resistance training in a group class, actually in a sitting position. This was pretty basic stuff and pretty safe for those with balance and flexibility issues; ideal for her. Then she graduated to strength training while standing, and then added what I believe to be one of the best forms of exercise for balance, Tai Chi.

So you see, even if you have some issues with balance and flexibility now, they can be corrected, fairly easily and quickly. Better to address them when in your 50 plus than letting it get worse and worse as you age. Besides, you want to enjoy a good Quality of LifeStyle now, don’t you?

I bet Ron has a lot of client training experience in this area.

Ron’s Expertise

The biggest physical (fitness) issue people encounter as they age is the lack of balance and flexibility. While these are two distinct issues, let’s view them together. You see, balance and flexibility work together to deliver greater functionality. Without one or both, the person is unable to do what they would like, at least without risk of injury by falling or pulling a very tight muscle.

Balance is a multi-faceted topic that incorporates the concept of being able to stand and move about without risk or fear of falling. Fitness industry experts agree that as adults begin working on careers, etc., they cease using the synergistic muscles and neurological connections that provide perfect balance. And, as the old saying goes, “use it or lose it!” In the case of balance, we must continue to utilize those muscular and neurological systems that provide balance to keep them working properly.

Unfortunately, with demands of jobs, families and other stresses as adults, we don’t often find the time to work with these systems. As teenagers and young adults, we play volleyball, water ski, and do all sorts of things that test and exercise balance – and we have great balance at this time in our lives. Later on, we stop these activities and quickly lose good balance.

So, what does this mean to us in the 50+ category? Simply put, it means that we need to seek out ways to constantly test and exercise our balance. One extremely accepted and popular way is to practice mind/body exercises such as tai chi, yoga or Pilates. These forms of exercise really work the balance and test your skills without risk of injury, if performed with a skilled practitioner.

In fact, Bikram yoga (90 minutes practiced in a 105 degree studio) contains 26 poses, many of which are focused on either balance or flexibility. The “hot yoga” concept is that a warm muscle will stretch further – which is true (I can speak from personal experience!). Additional benefits derived include relief from chronic pain brought on by muscle tightness and in my case, very deep, restful sleep for the first time in years.

Since I’ve used Bikram yoga as a segue into flexibility, let’s look at how a lack of flexibility might affect us and our brethren. You see, if your muscles are tight, you move rigidly (or not at all!) and are not balanced or as capable. Consider someone who complains about being “stiff” and finds it hard to get up out of his/her easy chair. That’s a lack of functionality – something we need to fight against every single day!

Stretching daily, if you’re about to workout or not, is very important – especially if you find yourself at a desk or behind the wheel of a car for extended periods (and who in America doesn’t from time to time?) Check out our Stretching section for some simple, commonly needed stretches and examples of what you might want to add to your daily routine.

The more stretched you keep your muscles, the more functional you will be and, pain free too! If a muscle is very tight and causes stress on a joint, that stress will transfer into the joint itself or other muscles that attach to the joint. You could end up with a very painful lower back from tight leg muscles – who knew?

And, with well-stretched muscles, you will be able to do more without strain or discomfort. That’s one golden benefit of mind and body exercises. So, search out a talented, qualified yoga, pilates or tai chi practitioner and move toward a more 50plusPlusFit Quality of LifeStyle!

You're looking fit today! But, is thin a real test of fitness? Especially for those of us over 50, we all seem to constantly measure our fitness level with the bathroom scales and a tape measure. But, what's the real test of being fit? Can we be a few pounds overweight and be fit? Let's see what Bob and Ron have to say.

Bob’s Experience:

Here we are living in America, in the land that created the saying, "a woman can never be too rich or too thin." Apparently not all of us buy into that because now our society is mostly overweight and way too obese, even many of us over 50. But because of that, or maybe I should say despite that, so many yearn to be thin, skinny, or underweight. Some even say we are obsessed with dieting. But really, is being thin or skinny equal to being fit? Not necessarily.

Being thin or underweight may certainly make us a lot less prone to develop certain ailments most associated with being fat or overweight, like diabetes for example, but it does not by any measure mean that we are fit. Many of us can even be a few pounds over our ideal weight range and still be quite fit. Notice I said a "few" pounds over, not several. Likewise, we can be under our ideal range and be quite fit.

Some among us, those avid and muscular body builders for example can be quite a few pounds over the "ideal" weight and be very fit because that extra weight is all muscle. And how about those long distance runners or cyclist in our group, some of them are very svelte, and under the "ideal" weight, but pretty darn fit, both by a measure of cardio and muscle strength.

Oh and here's another point to consider, our bodies can be underweight and at the same time be quite fat! How? Well because even if you don’t tilt the scale too high, your body can still be composed of a high percentage of body fat. You may not look “fat”, but you are, despite looking "thin" or being under your ideal weight range.

Bottom line, being fit should be measured in ways beyond the number on the scale, or that notch on the belt or even those old jeans you can squeeze into again. Fitness is really about our muscular strength and our cardiovascular endurance. I believe if we focus on fit rather than thin, we’ll be all the better off for it, more 50+/+Fit.

Am I walking too thin a line here Ron? 

Ron’s Expertise:

First of all, let’s address the fact that obesity is now considered at epidemic levels. According to the Centers for Disease Control and Prevention (CDC) over the last 20 years there has been a huge shift in obesity among adults to a national level of 35.7%. The obesity is broken down by state and varies from 21% in Colorado to 34% in Mississippi where 20 years ago, no state had an obesity level of 30%.

That being said, obesity is a serious problem but, thin has it’s own set of problems. You see, there are two types of fat in the human body; subcutaneous which lies below the skin and visceral fat which is found much deeper, typically around the organs. So, a person might have a very low percentage of subcutaneous fat and look thin and still have visceral fat clinging to his/her organs. What’s the point?

The fact is that measuring a person’s “fit” level is determined by:

• Strength
• Endurance
• Oxygen exchange rates,

etc. A very fit professional athlete will probably look “fit” as well. The thin person may, however, not be fit by fitness standards and indeed, may not be a well person at all. He or she may have a compromised cardiovascular system due to inactivity or may not be strong enough to carry out daily activities without great difficulty.

Then, there are the rest of us. And for the majority of Americans over 50, we may be very fit but not “look” fit. An example might be a client of mine who can play tennis in the hot summer heat for hours but is not the image of a fit person. Or, take another client who walks 18 holes twice a week but has the appearance of a few extra pounds.

How can that be? For most of us, it’s a matter of lifestyle. Maybe he walks 18 holes and stops at the 19^th hole for 3 beers. Maybe she plays two sets of tennis and stops at the ice cream store to “cool down.” The choices we make sometimes stay with us for a long time. In both cases, these are very fit people who choose a lifestyle that will possibly never allow them to "look" fit or thin when in reality they are indeed fit.

So, as they say, you cannot judge a book by it’s cover and that’s true in being fit as well. We at 50+/+Fit encourage you to exercise regularly regardless of your body composition and strive to be the best you can be. There’s only one you, one life so make it a 50+/+Fit Quality of LifeStyle!

There exists so much information about the "best exercises" and "totally new way of getting better abs, glutes, arms, etc." But, is it all the best? If so, how can that be? For we who are over 50, Bob and Ron take a look at some exercises which don't make sense and, some that you can see being done incorrectly every day in your gym.

Bob’s Experience:

I’ve always “heard” that there are popular strength and toning exercises that I should avoid, and particularly if you’re over 50. These are exercises that are I guess misguided, not so much in the intent of the movement, but in what the movement can do to your body, like possibly injure you. I’ve never gotten professional trainer advice on this, despite the fact that Ron the Trainer is right next door (duh!), I’ve just avoided these exercises. And I’ve been avoiding them for so long that I simply have never thought of broaching the topic with Ron.

The three exercises I’ve heard about and avoided are the Behind the Neck Military Press for shoulders, the Full Sit Up for abs and the Low Back Hyperextension for your lower back obviously. Now what I’ve heard is important to review, even though it may be hogwash or an the gym rat’s tale.

First, the behind the neck shoulder press; I heard that doing it would somehow pinch your shoulder muscles and neck, misshaping your muscles or throwing them off balance. Don’t know for sure, but I avoid them.

Next, the full sit up; heard that the additional lift (when compared to a crunch) is a waste of effort that doesn’t really further strengthen or tone the abs. True? Again, I’m really not certain, but it seemed to make sense.

Finally, the low back hyperextension; I heard that the “hyper” part of the extension is actually bad for your back, compressing your back’s vertebrae, which again “I’d heard” is a bad thing. Conversely, “I’d heard” that you should actually only raise up to approximately parallel to the floor, however on the down movement you should stretch back (tuck in) as far back s possible t stretch your vertebrae.

Well I hope I’ve heard correctly because I’ve been avoiding these three exercises for a few years. Maybe it’s about time I walk down the hall and confer with Ron. Maybe he can confirm or refute my practice. And maybe he can give us some real insight into if in fact there are exercises to avoid.

Ron’s Expertise:

Just this morning I walked into the gym and spotted over half-dozen guys doing something wrong. There is so much in virtually every exercise that can be done wrong, or right. And, Bob identified 3 of many things that the experts say is a no-no. Let’s work from top, down.

Military Shoulder Press – This is one of my favorite shoulder exercises. However, done incorrectly puts your rotator cuff muscles in jeopardy. This exercise must be performed in front of the head – never behind.

Lat Pulldown – An all-time favorite for many of us, this exercise must also be performed only in front, never behind the head.

Upright Rows – Most people are unable to do this exercise correctly. Ideally, the arms stay vertical throughout the movement. Beyond being unable to maintain correct technique, this exercise has very limited benefits.

Leg Extension – Most experts agree that the leg extension isolates the quadriceps (muscles on the front of the thigh) but do little else. If someone is rehabbing a knee, the leg extension is a great place to start. However, a better exercise would be lunges, squats, sit-to-stand or step-ups as they incorporate the quadriceps, hamstrings, glutes and calves.

Ab Crunches – Flat stomach and rock-hard abs are the goal of most of America and marathon ab crunch sessions can be witnessed at nearly every gym on a daily basis. Crunches won’t give you either result – diet, cardio and resistance training will do what you need. Recent research has shown that we might consider not doing crunches at all due to the potential damage they can cause to your lower back and, to your neck/spine if performed incorrectly.

Bicep Curls – What guy is going to skip the bicep curl? We all want nice “guns” but, once again, technique is king. When performing a bicep curl, one should begin at slightly less than full extension at the bottom of the rep. At the top of the rep, there should be room between your shoulder and wrist for your fist to fit between. This is considered the best range of motion but, many experts say that a full-body workout with shoulders, back and chest offers enough bicep work without isolating that muscle group in it’s own exercise.

Triceps Exercises – Once again, a full-body workout with shoulders, back and chest offers enough triceps work without isolating that muscle group in it’s own exercise.

Lunges/Squats – These were just recommended over leg extensions but, once again, performed incorrectly could really fatigue or injure your knees. For lunges, make sure the knee on the front leg is stationary over the ankle – not moving forward over the toes. The knee on the back leg should move vertically toward the floor and ideally, the bottom of the movement should take your back knee level with the front ankle.

For squats, knees stay over the ankles and, the angle of the knees at the bottom of the movement remains less than 90⁰. Pretend you're ready to sit down, pushing your body weight back while bending at the knees and waist equally. At the bottom of the movement, you'll find your collar bones directly over the knees. Then, push through the heels of your feet activating your hamstrings and glutes to return to the top of the movement. 

There are many of things you can do to advance your quality of lifesstyle. Unfortunately, there is a lot of outdated and downright wrong information on working out in the world. Check out our online Personal Trainer for hundreds of exercises to keep your workouts fresh and safe because you’re 50plusPlusFit!

Ouch! Charley Horse, cramps ... whatever you call them, they hurt and happen often at the worst possible moment in your 50 plus life. But, there are ways to deal with cramps - read on!

Bob’s Experience:

Cramps, muscle cramps… I hate ‘em. And I don’t know if it’s my imagination or not, but am I getting more of them now that I’m over 50? Could it be related to that aging thing? I sure don’t feel aged at 50+. Or could the cramps be somehow related to my workouts? I really don’t know what the heck causes them. You know, I really don’t get them very often, but when I do it usually seems like it’s during the night or close to waking in the morning. Usually they are leg or foot cramps and wow, they are a pain, literally!

The one thing I’ve never really considered was whether these episodes of cramps were in any way related to my workouts, like if I get them on the on a night following a session that includes leg exercises that previous day. I’ve never really thought about that or taken note of the timing relative to my routine.

Or could these cramps be diet related, like gout? Or could these cramps be due to a combination of exercise and diet? I’m not certain at all, so let’s do what I always do when I’m perplexed about such matters… I turn to Ron the Trainer. Ron?

Ron’s Expertise:

Many times, muscle cramps seem to be a part of life (notice I did not say “a part of getting older!”). Whether the onset of spring and additional gardening work, better weather that allows for more outdoor activities and sports or, just in general, muscle cramps can happen.

Medical experts agree that most of the time this condition is triggered by one or both of the following; under-hydration or lack of certain nutrients – especially potassium. Notice, I didn’t say dehydration because that’s a more serious condition that, in extreme cases, may require emergency medical attention. But, under-hydration can sneak up on any of us in a variety of ways.

Under-hydration can be caused by consuming too much caffeine which is a diuretic or a substance that takes natural levels of hydration from the body. Some of us actually take medication for this, often along with a medication for high blood pressure (hypertension) control. This excess caffeine can be found in coffee (average 80mg per cup), hot/iced tea (average 20mg per serving), soft drinks which vary from colas to super-caffeinated drinks such as Mountain Dew which often have much more caffeine than an ordinary cup of coffee. Oh, by the way, those “energy drinks” sold in 24 oz. bottles and cans are meant to be more than one serving. But, I generally see people consume the whole thing as though it’s only one serving.

That’s not to say that any of those drinks (in moderation) are bad. In fact, you may have a mild caffeine addiction that materializes if you have to skip your morning coffee. Effects might include a headache, listlessness, irritability, etc. In fact, many adults “need” that first cup or two of coffee to start his or her day. No problem, just realize that if you become very physically active, you’ll need to really focus on hydrating with a non-caffeine, non-sugary drink (and preferably no aspartame) to compensate for caffeine intake and avoid muscle cramps from under-hydration.

One more thing about hydration: let’s say you’re out on a nice, long run on a warm (80-90 degree) day. Before starting out, you pull a water bottle out of the freezer and it contains a great core of ice in the center. You top off the bottle with more water and start out. You’re running, really getting into your stride, and decide to slam some of that super-cold water. Stop!

Evidence shows that if your body is very warm from an intense workout, pulse rate is up, etc., and you drink very cold liquids, this will cause your blood pressure to plummet to a dangerous level that may not be readable by a sphygmomanometer (blood pressure cuff). This could have serious side-effects so, words to live by: drink moderately cold water when working hard. Save the ultra-cold drinks for times when you’re relaxing!

On to the topic of potassium: a very important substance found in nature and, in moderate amounts in the healthy human body. One (1) banana per day along with a decent multi-vitamin should keep most of us well supplied with adequate potassium stores. One word of caution is warranted here, however.

Surplus potassium is not good – again, everything in moderation! Too much potassium in the bloodstream has been linked to cardiovascular episodes including heart attack. So, stick to one banana a day which is known to be a safe level for almost anyone. I like mine as a mid-morning snack, others like theirs sliced up in the morning cereal. Whatever works for you, great! Oh yeah, and be sure the banana is barely yellow, just beyond green. The more ripe the banana is, the more sugary it becomes. And if you’re trying to limit dietary sugar, this is a great place to monitor.

In order to keep the muscles cramps at bay, treat your body with respect and pay attention to your needs. You don’t have to suffer in your journey to fitness and Quality of LifeStyle, just be a little smarter now that you’re 50plusPlusFit!

You're over 50 and dedicated to your workouts. You feel strange if you miss your workout. But, life happens and occasionally we're all going to miss a workout. Or maybe you strain your knee or aggrevate an old shoulder injury. Whatever the case, sometimes a workout will be missed or modified. Let's just go with it - read on for more on this topic.

Bob’s Experience:

From time to time I have to make some adjustments in my 50 plus fitness plans by changing my routine. First off, I’m sure Ron would recommend changing your workout periodically anyway just to mix it up to keep challenging your muscles and cardio system. I’ll let the expert address that.

However, there are also those times when you might need to make an adjustment for other reasons like illness, time constraints, an injury, travels, etc. I’ve had to make adjustments for all of the above. A short term example is carrying part of a strength training routine over to the next day because of time pressures and combining it into a longer session the second day.

But I have a recent example that’s a doozy, needed because of my neglect in the past.

For some time I’ve been working my hamstrings and glutes by doing, among other things, lying leg curls and, they had been going O.K. But, one day I decided just to make a change, to mix it up a bit, and did I get a surprise. As some of you know, you can do the leg curls either two legs at a time or by alternating each leg independently. I decided to try the single leg variety which I hadn’t done in years. Man, I was shocked. My left leg was much, much weaker, or less strong, than my right leg. No, my left leg was just flat out weak. And I know why. I did something really dumb!

A few years prior, I had injured my left hamstring, actually tore the muscle while water skiing. A cross wake hit me and I lost control, fought to regain control and the rest, as they say, is history. Without going into all the gory details, maybe I should have sought out some physical therapy, but I didn’t and that was just me being a dummy.

Anyway, after I was over the recent revelation, I decided that I really needed to train my hamstrings independently so that I could focus more pointed training on the weak hammy. I started out by using less weight for the injured leg, thinking that was the best approach. In fact I was using about 40% lighter weight for the left leg.

However, rather than go off on my own prescription, I decided to not be a dummy this time and consult with a pro, so I turned to Ron. Ron suggested that I work both legs independently but with the same lighter weight, otherwise the weak leg would never have a chance to catch-up to the strong leg. Of course that makes all the sense in the world, and that’s why I better turn it over to Ron to give you additional (and I dare say more insightful) examples of making adjustments.

Ron’s Expertise:

Wow – Bob you’re beating yourself up and giving a lot of cudos in this one! But, your example is a primary reason why I am constantly changing up a client’s workout – injuries. It’s so frustrating for the client and me when I work them out using good science and common sense, then he or she will go out on their own and do something crazy to injure themselves. Your water-skiing accident is a prime example. Other examples from my client base are a bicycle collision with a moving SUV, fall from an extension ladder, and the list goes on. This is stuff I could never train someone to endure!

But, once you realize you have an issue, “pushing through the pain” or otherwise ignoring what you have going on is even more detrimental. Feeling a muscle strain or sprain and attempting to ignore it will often cause extended periods of pain and a longer rehab period and more time away from normal activities.

Once you have a situation, seek medical attention. Immediately ice a fresh injury to reduce pain and inflammation. Time is of the essence when it comes to medical attention. If, for example, you fell and now you can’t walk, the emergency room is your next stop. They will likely wrap (or cast) your injury, prescribe an anti-inflammatory and ask you to schedule an appointment with the ER’s referral doctor on the next business day. (Sounds like the voice of experience, huh?)

If you have a chronic issue, ask your doctor for the best way to treat it. Many people love their heating pads or whirlpool baths but only your doctor can advise if heat or cold or something else is the correct approach.

On the top of my list to make adjustments to your workout is the body’s ability to quickly adapt to a given workout routine. After just a couple of weeks of doing the same things, your body will stop responding to the same workout – and the desired response is growing and getting stronger. I constantly change my clients’ workouts for this reason – they may think it’s boredom but, it’s really for their own good. That’s why we have included an Exercise Guide with multiple ways to work all of your muscle groups – so that you can pick and choose a couple of each for every different workout.

I also mentioned the “B” word – boredom. I constantly nag my clients to change up their cardio – get off the treadmill, get on an elliptical, stairmaster, take a spinning class, kickboxing, boot camp, Zumba – you name it. Every week should be a new world in the eyes of your body. This keeps you interested and keeps your body responding by getting better!

When traveling, try to find something new that might not be available to you back home. Maybe you’re traveling to a mountain area (and you live in the plains). A high-altitude hike will really humble even the most ardent enthusiasts from the flat-lands! If work gets in the way, treat it like prescription medication – pick it up at the next scheduled time to workout but, don’t try to double-up. This is the point where many injuries take place.

We get so fixed on being dedicated to our workouts, and that’s good. But, recognize that when you have an injury, go on a trip or work gets in your way; you need to be flexible. And, try to be flexible in your regiment – your body will respond appropriately and thank you for it. Now, get out there and make whatever adjustments you need to enjoy your 50+/+Fit Quality of LifeStyle.

It happens to all of us from time to time. Even for those of us over 50, we can lose focus and fall off our exercise routine. But, it's not the end of the world and, it's easy to restore your routine - it starts with today. Just forget that you missed for awhile and get back to it. Please read on.

Bob’s Experience:

Let me start out by saying that I am not perfect. Shocking, no? I admit it; I have fallen off of my 50+ fitness routine. But I don’t think that makes me any less 50+/+Fit, not at all. It just means I’m human.

I don’t like falling off of my routine. Doing so obviously makes me feel bad. I feel bad about the fact that I “failed” myself; I didn’t deliver what I committed to myself. Add to that the fact that by falling off the routine I’ve compromised my progress in advancing my fitness level. Then also, I feel sluggish, I don’t sleep as well, I’m grumpy, I’m just a mess!

But all is not lost. I just have to get back on the routine, and the first thing I do is forgive myself for being human. I practice what a good buddy of mine once suggested, I don’t look back, I look forward. I know that I’m just a weak human being, so I accept it, get over it, get back on the routine.

There are some things I do to try to keep my fitness focused and on the routine plan though. For example, I schedule my workouts on my appointment calendar. Yep, I make an exercise appointment with myself, and it helps, believe me. I have one of the email calendar systems that allow me to schedule a recurring appointment, so I do that. And then if I need to change the time one day due to work or whatever, I simply reschedule that one day. I used to do the same thing when I used a paper day-planner system as well and it really helps.

Now despite the appointment with myself, there are those times when I’m a no-show. It happens. You just gotta pick yourself up and tell yourself that the next workout will get you back in the groove, back on a routine track and back to the Quality of LifeStyle that you want.

Ron’s Expertise:

I hear this all of the time – people start out with the best intentions and then, life gets in the way. There’s a big project with a short deadline at work. Or, there’s a sick child at home. Or, I tore into a weekend remodeling project that turned for the worse – and I have to complete it because I now have no functional (bathroom/kitchen/whatever).

It happens – but once you realize your best-laid plans have gone sour, get back to your workout routine or, if your “normal” times aren’t going to work for you, consider changing when you workout. I have clients who find early mornings work best for them. They get out of bed, come in, work out and conduct the rest of their day without the “I need to get a workout in” concern hanging over their head.

I also have clients who are not "morning people” and feel that they need to get their workout in at the end of the day – some even after the evening meal and getting the kids into bed.

So, find what will logically work for you and stay focused on your workouts, stay dedicated to yourself and get back on the road to a 50+/+Fit LifeStyle!

It's getting to be that time of year when many of us take off on a well-deserved vacation. But, what about your over 50 fitness goals? We certainly don't want to throw away the other 50 weeks' workouts and fitness gains for a one or two-week hiatus. But wait, there's a way to keep your fitness journey on track while on vacation - read on!

Bob’s Experience:

Man I love to go on vacation, but then I’m 50 plus and I deserve it, right? Going on a vacation is always fun for me - I love to see new things or wonderfully comfortable familiar places again. I love to see old friends and make new ones. And, I absolutely love all the new and delicious foods that I often run into when on vacation. But, what about my workouts?

Well, sometimes my vacation offered a new way to get some exercise, like hiking to 12,000 feet with my son in Colorado, cycling in Cape Cod, or just walking all day site-seeing in Germany. I like vacations that are full of activity and I like my relaxation time as well. But at the same time, along with the downtime and the great food, I want to at least maintain my 50+ fitness level while I enjoy my vacation wherever it may be, and sometimes you just have to be a little innovative.

I usually don’t have too much difficulty finding a gym nearby, but at other times I have had to innovate, sometimes because of lack of proximity to a gym or just because of the schedule I have to maintain with others. And, I usually don’t take long vacations, so while innovations doesn’t necessarily completely match my normal routine, either in exercises or intensity, I’m able to pretty much maintain.

My most challenging experience was several years ago when I took my one and only two week vacation in Europe visiting family and site-seeing. The schedule was pretty hectic overall and I knew I would have little if any access to a gym. So, I consulted with a personal trainer that I knew and he came up with exercises without equipment that closely replicated my weight training moves. It’s amazing what you can do with a chair or a set of stairs. I did dips with a chair and arm exercises with canned goods, both of which we demonstrate in our No Equipment section. Plus on the stairs I was able to do both incline and decline bench presses… whoda thunk it!

The best part about keeping up with your fitness while on vacation is that you don’t return home feeling GUILTY! So let’s hear from our guilt-free expert trainer Ron.

Ron’s Expertise:

So many of my clients stress out about going on vacation, eating differently and missing their workouts. They don’t want to lose the progress we’ve made but, vacations are important too. I totally get this.

As Bob mentioned, many times vacations aren’t just sitting around – they often involve activities that we don’t take the time to engage in during the rest of the year. For example, I remember taking the family to Colorado and riding horseback in the Gunnison Valley. That’s something I haven’t done since; we just don’t seek out that activity back at home. Seek out activities that are available where you’re vacationing. Maybe you’re near water and can try scuba; zip-lining thru the rain forest is extremely physically demanding (my 2010 vacation highlight!)

But, vacations do often call for a little indulgence. Maybe trying out foods that are local to where you’re vacationing or, having a very nice meal out (or in) with family or friends you’re visiting. I know that’s on the agenda for many people – especially if the trip involves visiting family. The keyword is “little” indulgence.

Remember, you have trained your body to consume less – if mom or whomever really loves you, it will be clear that you are happy with your regular portions. Don’t let guilt force you into overeating. Ooops, you slipped? O.K., it’s not the end of the world … you have your “back-home” time to recover and get back on track. Just be careful to not create any new bad habits while on holiday!

So, enjoy your vacation – you earned it! Be active, see new and different things. This recharges you and helps clear your mind so that when you return from your trip, you’ll feel fresh and relaxed. And, if you indulge a little – so be it. Don’t feel guilty – if you work as diligently at your workouts as you do the rest of your life, you have earned a small indulgence once or twice a year. Have a great vacation and return revived to your 50+/+Fit Quality of LifeStyle!

Diabetes - such a widespread disease - one of America's greatest health risks. Yet, lots of mystery as to how you get it and what can be done. Here's a 50+/+Fit installment on diabetes - not just for people over 50, but everyone.

Bob’s Experience:

I have to readily admit, I don’t have first-hand experience on this topic, but I do have some family and friends who are diabetic. And, I believe they would all admit that a significant contributing factor to their condition is their lack of conditioning – physical conditioning, aka fitness. I’m not the one to preach to these people I know because certainly I’m not perfect by any stretch of the imagination. But I would like to think that if I had such a health issue, I’d do whatever I could beyond medication to arrest or at least control the condition.

Another thing that I can contribute to this discussion is an observation about recent information, or maybe better said, misinformation about the glycemic index and its impact on diet, weight loss, etc. Glycemic index can be a useful tool, but unfortunately has become one of the new buzz words of advertisers and others, filling our heads with unrealistic expectations.

But that’s my one cent worth, so I’ll turn this over to Ron.

Ron’s Expertise:

Recent statistics show the number of Americans living with diabetes to be increasing at an alarming rate. Now, it’s estimated that over 30% of Americans have been or will soon be diagnosed with diabetes. That’s up from only 5-10% only two decades ago. What’s going on? Here’s some insight.

First of all, diabetes is a disease that affects the body’s ability to control serum insulin – the amount of sugar in the bloodstream. The body generates insulin – a substance that regulates digested sugar.  When this process breaks down (often the pancreas is the problem), a diagnosis of diabetes is the result.

While a breakdown in the pancreas is commonly considered the “culprit” in diabetes (type 1), more commonly, just plain being overweight puts the whole body into a state where blood sugar is not controlled (type 2). Please read on …

A clinical measurement for diabetics is A1C. This refers to the amount of sugar adhering to red blood cells (hemoglobin). If the reading is low-moderate (4-5), blood sugar is being well controlled. A reading at 8 or greater is an indication that blood sugar is not being managed well.

As Bob mentioned, there’s a lot of information being bantered about the “glycemic index.” The glycemic index is simply categorizing foods based on how quickly they raise blood glucose. The reference food is white bread and equals “100” on the glycemic index. Other foods raise blood glucose more slowly – not necessarily good or bad – but, with the diagnosis and management of diabetes, this is an important number to watch.

Many times, a glycemic index is used as a way to declare all carbohydrates as “bad”. That’s just not so.  In fact, there are GREAT carbs – sweet potatoes, walnuts – the list goes on and on. Here’s a quick look at a “good carb” list from The American Diabetes Association:  (Remember, the lower the number, the better!)

Some people are born with the inability to control sugar – that is referred to as juvenile, or type 1 diabetes. For those people, there are treatments to help them live normal lives while controlling food intake (quantity and choices) as well as medication options.

Then, there’s type 2 or “adult-onset” diabetes.  Generally, this is a condition that is created by lifestyle – food choices and surplus body fat. Specifically, surplus body fat “overworks” the body’s ability to control sugar intake. After years of abuse, the body finally ceases to create enough insulin and diabetes is diagnosed.

So, what to do? Well, as they say, it’s never too late to turn over a new lease on life! As stated elsewhere in your 50+/+Fit website, a balanced diet of protein, fat and carbohydrates consisting of lean protein, whole grains, vegetables and fruit is the way to go.  With a meal plan that contains a reasonable daily calorie content, and balanced fat, protein and carbohydrates, excess weight can be shed (but let’s not forget to get up and move!). By losing weight and exercising, many diabetics have brought the disease under control and reduced or eliminated use of medication!

Case in point, a 62 year-old woman I worked with was using over 20 cc of insulin (injected) per day plus a pill to provide a “daily base” of insulin control. Admittedly, she was more than 100 pounds overweight. This woman dropped 100 pounds and while she didn’t eliminate her insulin requirement, she reduced it significantly – no “daily baseline” medication and 10 cc injected insulin per day.

So, that’s good news for those already diagnosed with diabetes. Now, let’s talk about the rest of us – an ounce (O.K., more than one ounce!) of prevention is truly worth more than a pound of cure. The message is clear – we run an increased risk of being diagnosed with diabetes if we are more than 30 pounds overweight. And, a diet rich in sweets adds an additional risk factor – unacceptable. See this link from the Centers for Disease Control (CDC)  for more information on diabetes prevention.

Eat well and exercise regularly to maintain a healthy body and your 50+/+Fit Quality of LifeStyle!

Everyone who's trying to lose weight struggles with portion control but for those of us over 50, it can be even harder to lose weight. But, there's help in the following Fitness Advisor. Read on for some great tips on the topic.

Bob’s Experience:

Ah yes, portion control. Now here’s a topic with which I have an incredible amount of experience - but very mixed indeed. Of course I grew up the son of a baked from Bavaria, a clinically obese son of a Bavarian baker! Portion control was obviously not on my mind as I grew up, but there was a turning point at about age 13, I think because of hormones and a greater interest in the opposite sex.

My portion control practice at that young age was basically starvation. I wanted to lose weight so badly that I would severely cut back on the amount of food I ate. I certainly had the motivation, but I went about it all wrong. Oh, and along with the greatly reduced caloric intake, my food choices were “choice” as well; Pepsi and potato chips for lunch at school!

Though I lost a great deal of weight as a kid, I lost it the wrong way, and still carried a lot of body fat into adulthood. But with age comes wisdom, no? I think so. I learned to eat properly and to exercise to the point where I’m now 50plusPlusFit.  But I still at times struggle with portion control. For example, I absolutely love certain foods, like pretzels, fat free pretzels mind you. And I love a really great beef brisket the way my wife makes it, smothered in onions.

I know what my BMR is and I’ve read a lot of tips on portion control, so I believe I know what to do, I just don’t always do it. But I know that Ron the Trainer does… Ron’s perfect!

Ron’s Expertise:

Ron’s perfect? No, I’m human and that means that I too occasionally struggle with portion control. Case in point – yesterday was Cinco de Mayo – the celebration of the Mexican army’s  victory over the French army. And, yes I had some great TexMex food – it was, after all, my “day off.”

OK, onto the point. Whenever possible, measure and/or weigh your portions. Most healthy recipes will include a statement like “a 3 ounce serving is 180 calories” or something along those lines. So, what is a 3-ounce portion of a chicken breast? Suffice to say it will fit into the palm of your hand. A cup of pasta is just that. So, measure your food before you eat.

My trick for controlling my portions is to drink a glass of cold water before I sit down to the meal. The water makes me feel fuller faster and I’m not tempted to go back for seconds. Also, take smaller bites and chew slowly in an attempt to taste the food. Eating quickly does promote over-eating.

Another way to control your portions is to write everything down – everything. Put it in a food journal or utilize our 50plusPlusFit Personal Trainer. At the end of the day, when you see everything in black and white, you’ll be amazed and what you eat mindlessly!

If you’re in a weight-loss mode, portion control is the one tool most likely to help you to succeed. So, measure, weigh, track and lose – for your 50plusPlusFit quality of lifestyle!

It's getting warmer in many parts of the country and many of us over 50 are heading outdoors for exercise. But, the choice of drink to cool down and remain hydrated is tough for some. For those of us over 50, we can't stumble on this choice. Read on to see what advice 50plusPlusFit has on the topic of Electrolytes.

Bob’s Experience:

Who hasn’t heard of Gatorade? I suspect there are some people who haven’t, maybe in Somalia or The Sudan or on Mars. Gatorade has been around for years, is on the sidelines everywhere in pro and college sports and is all over the TV in commercials. And right behind Gatorade is Powerade, another electrolyte drink. And people drink it up like they “drank the Cool-Aide”, or bought into the hype.

Yep, for the most part I think it’s more hype than help. Apologies to my friends at Coke and Pepsi, but I don’t buy it. Oh I did at one time, because even though I’ve been a beverage marketer in the past, I too was a consumer looking for that extra edge when working out or playing sports.

But in my experience I just didn’t see a difference. I didn’t have any better workouts or hit the softball any further, so what’s the point. I don’t know a lot about electrolytes, probably just enough to get me in trouble. So I’m going to turn it over to Ron as fast as I can.

Ron’s Expertise:

Bob, I’m not sure Gatorade hasn’t made it to The Sudan or Somalia – and it’s probably been on the Space Station – just a hop and skip from Mars! If you research the origin of Gatorade, you’ll find that a football coach at the University of Florida was concerned, rightfully so, about so many of his players suffering from heat-related illnesses, specifically during games. Of course, dehydration and loss of electrolytes (sodium and potassium) came to the top of the scientists’ lists of issues. When playing football for several hours in the Florida climate, heat exhaustion and other heat-related illnesses can be a valid concern.

So, Gatorade was developed in 1965 to help fight this problem. Gatorade then showed up at the 1969 Superbowl. Success? You bet! The Gatorade phenomenon flourished successfully and it became widely advertised and available to the general public. Of course, who wouldn’t want to improve a sport they’re playing or make their workout more successful somehow? So, as they say, the rest is history.

Since then, Gatorade has been a household name in the U.S. I would venture to say that few, if any, adults in most of the free world have not at least tried the original green version. Now, other flavors are lined up on the shelves and in convenience store coolers. Pepsico is churning out new flavors and categories by the score.

A few years later, Coca Cola hit the market with Powerade – a strong knock-off competitor. Coke now has scads of flavors and varieties of Powerade. And, believe it – this is a huge, mega-dollar industry for both companies. Now, there are many different “energy,” “recovery,” “workout hydration” drinks under so many different brands. To knock just Coke and Pepsi is unfair – they have been joined in the marketplace by lots of brethren. Yeah, during an intense workout or on a hot summer afternoon, the notion of a cold Gatorade or Powerade doesn’t exactly sound like a bad idea – but wait.

Remember, these drinks were developed with the professional athlete in mind. A pro athlete seldom is worried about calorie intake, unless of course, it’s that he or she didn’t consume enough to compete! For most of us, we’re on the other end of the scale – always worried about consuming more calories than we need and therefore, gaining unwanted body weight.

For the pro athlete, performance lasts for hours, for the general public, a workout will last about 60 minutes, on average. Pro athletes are often out in the elements – hot, cold, whatever nature has in store. Much of the general public usually works out in a controlled climate.

Therefore, the pro athlete may need to replenish electrolytes due to hours of competition in the elements. The fitness enthusiast, however, probably has not depleted his/her electrolytes and really doesn’t need the hidden calories and substances found in these drinks.

Consider runners competing in marathons, triathlons, etc. At the hydration stations along the route, these men and women are given – water – not an electrolyte drink. The purest athlete will choose water over something sweet, even and especially if there is an artificial sweetener. Serious athletes see sugar and aspartame as the arch enemy – topic for another weekly Fitness Advisor.

Most physicians will recommend water over an electrolyte or energy drink for many reasons. One of the most crucial is that, in extreme cases, elevated electrolytes in the body can be dangerous – even deadly. Hypertension (high blood pressure) and diabetes top the list of conditions that are triggered or aggravated by excess electrolytes. In extreme cases, high levels of potassium have even been linked to heart attacks.

So, read the label. So, read the label. First of all, most are packaged in a minimum of 20 ounce bottles – and the nutrition facts (e.g., 50 calories per serving) is for 8 ounces. That means each bottle contains almost three full servings – or 120 calories in a 20 ounce bottle.

If there’s sodium, rest assured most Americans consume too much sodium already. Read the lablel - if there’s sugar or an artificial sweetener, it’s probably time to set down whatever is in your hand. Steer toward clear, cool water (not super cold!) to feed your 50plusPlusFit quality of lifestyle
 

Ever wonder when during your busy day is the best time to get in a workout? Lots of people over 50 have and, more fitness studies than you might expect have been prepared. Let's jump right in as there's not time like the present for those of us in the 50+ community to nail down our perfect time of day to workout.

Bob’s Experience:

5:30 a.m., no excuses… just kidding! We are over 50 after all, so maybe we can take more control of our lives than that.

But actually for many years, while I was in the corporate jungle, that was my preferred workout time. Get to the gym at 5:30 or so, get the workout in and be on my way for the day. And it worked great for me. And there are days when I still hit the gym that early, but now that I am consulting, and working from home many days, I can be more flexible, so I might workout at different times on different days.

For example, on those days when I have no outside meetings, I often just enjoy my morning coffee a little longer in the early a.m., while I catch up on the news. Then I do find it rather refreshing to workout at noon time or even later because it breaks up my work day, getting me away from the desk and phone. That seems to work out (no pun intended) pretty well too.

But then again, there are days when my schedule gets all turned around. I may be planning to workout later in the day, when a client calls and absolutely has to see me in the late afternoon. It happens. On those days I’ll find myself doing one of three things: working out in the later evening after a light dinner, getting in an abbreviated workout and trying to catch up the next day, or alas, skipping the workout altogether (not the best option of course).

What this brings to mind is a question, one that some friends have posed from time to time: is there a best time to exercise? I really don’t know. I’ve gotten good workouts in at all hours, so I guess I’m not a test case. But I bet Ron has some thoughts here.

Ron’s Expertise:

There’s a reason that so many gyms are open around the clock – busy people constantly struggle with fitting a workout into their daily schedules. The trick is the “best” workout time of day. But, is there really a “best” time? Let’s look at some issues that may determine.

First of all, the enthusiast’s goals need to be clarified. Is the goal weight loss, muscle gain, general fitness or something else? Some studies show that warm muscles are more flexible, stretch further and work harder than cold muscles.

That possibly implies that a strength training workout might be best done later in the day, unless of course, one will do a thorough warm-up prior to lifting. From a practical viewpoint, most casual lifters (people who weight train but are not competitive bodybuilders, etc.) don’t warm up or even stretch, they just walk in, load up a bar or pick up some dumb bells and begin lifting. Therefore, this activity for the casual lifter might best be done later in the day.

Another consideration for the casual strength trainer is to program a rest day or two in your workout schedule. Recovery is an important part of strength training – in fact it’s essential to avoid injuries and to see strength and size gains.

It is important to know that “calories burned at rest” is greater after a workout. For example, calories burned at rest first thing in the day and prior to a workout might be 1-2 calories per minute. During a workout you can expect to burn between 4-10 calories per minute, based on the exercise and your effort level.

After a workout, your resting calorie burn could remain higher than 3 calories per minute for up to 8 hours afterward. That means that a cardio workout for weight loss might be best done early in the day. In fact, for the very dedicated weight loss enthusiast, two-a-day workouts have been proven to be very effective in weight loss due to this “after-burn” of calories post-workout. With two-a-day workouts, you have 2-eight hour “after-burns” in one day and those extra calories burned can really add up!

The final consideration is the time of day available to workout. Some busy people find that they only “own” early mornings. That is, this is the only time of day that they can count on not having a conflict from family, job or other external forces that would preclude getting in a workout. Therefore, for these busy people, the best and only time of day for their workouts is early morning.

Others find that they are up early getting kids ready for school, or have to be in the office very early and know that after work is the best time to schedule a workout. Then there are people who squeeze in a workout during lunch or other time of the workday when they can get away.

All of that said, when is the best time of day? Well, let’s submit that you try different times of day and stay with the best time – for you! Scientifically, cardio in the AM, lifting in the PM but, it’s doubtful most exercise scientists are as busy as some of us 50+ exercisers!  The bigger issue is that you are successful in getting in your daily workouts – regardless of the time of day.

So, take a hard look at your schedule and find the time that you can truly set an appointment for you and your workout – then stick with it. Be very jealous of your workout schedule and be very resistant to someone attempting to make you change or skip your workout! You deserve that time for yourself and need to get in consistent workouts for your 50+/+Fit Quality of LifeStyle.

Over 50 and thinking about participating in a sport activity? Some people might say that's risky but, for people over 50 playing various sports can still be a great activity. Train to your sport and choose your activities wisely. Please read on for more on this topic.

Bob’s Experience:

I’m often asked why (or how) I still play softball at my over 50 age. What a question! Do these folks think I’m ready for the big sendoff?  I’m not hanging up my cleats just yet; after all, I am working at improving my 50 plus fitness - and I’m only 61!

If I’m not example enough of being able to participate in sports at 50+, how about four guys from Maine that I just read about. As team members of the Maine Masters Swim Club, they recently set New England records in five different heats for the 75-and-over age bracket! Oh and their heats ranged from 200 to 800 meters. Not bad.  

Quite a few of my 50+/+Fit friends participate in a sport or two, and they vary from golf and tennis to softball, cycling, hiking, volleyball,  basketball or just about anything. Some are individual sports and some are team sports. And in some cases, whether an individual sport or team variety, these are co-ed in nature. Most of them do so for two reasons, they enjoy the activity and it helps them stay fit. So why not do something to stay fit that you really enjoy and can even be social? This sounds like a win-win situation all around, no?

Now, some of my 50+ colleagues, even those who are 50+/+Fit from being diligent about working out for strength and cardiovascular fitness, haven’t participated in a sport for some time. In these cases they may want to ease into it a bit, just like if they were just starting out on a regular fitness routine at the gym. Because, just like different forms of fitness exercise, different sports call on different muscles to kick in. And if you don’t approach this new-found interest with some smarts, you could end up on the team D-L.

I bet Ron’s got some thoughts on this one. Ron?

Ron’s Expertise:

The big send-off? I would hope that anyone who’s found our website and has read this far is also not ready to call it all off! Of course sports is a great way to get/keep fit, have some fun and, as Bob said, even have a social aspect.

In my neighborhood, there are indoor and outdoor soccer leagues, softball, tennis teams, free city-sponsored aerobics classes, even swim teams that are open to people of all ages. And, my neighborhood has a true mixture of young (20-somethings) and older residents (50s, 60s, 70s, and 80s). All of these opportunities just make plain good sense. The more active the person, the healthier and happier he or she is. That may seem obvious, but truly bears repeating. On a more global note, here is a sample list of Sports Associations that may be of interest if you’re thinking about joining some organized activity groups.

Now, as Bob mentioned, if you haven’t been active in a particular activity, it’s a good idea to “ramp up” and not jump in like you’ve been doing it continually all your life. For example, if you’re getting back into softball, work on upper body and leg strength. Learn to do some serious stretching before a game or practice – there’s nothing that will make you feel more silly than pulling a hamstring or quad muscle that wasn’t warmed up properly.

So, for whatever the reason, raising the bar on your activity level, getting more fit or for a social outlet, get out there and find an activity that you think might be of interest to you. Get going for a healthy 50+/+Fit LifeStyle!
 

Boredom and failure can result from the same old workouts - especially for the over 50 exercise enthusiast. Sage advise from Bob and Ron follow ... check it out!

Bob’s Experience:

I hear some of my friends, especially those over 50 complain from time to time that they find exercising sooooo boring. And, then I hear some others say that they want to change the shape of their body, that they keep doing their exercises again and again but that they don’t seem to making any progress or seeing any change in their physique. They don’t see their waist or butt getting smaller as they’d like, or their skinny arms aren’t getting any bigger, or the flab on the back of their arms remains (a problem especially for women it seems).

These complaints are easy to respond to because my recommended solution is always the same for both complaints, do something different. Mix up your exercise routine. It never, ever fails, when I ask what they’ve been doing for exercise the response always seems to be that they’ve been doing the same exercise or same routine for what seems like a really long time, at least to me.

And the first group is the one that should know better; who wouldn’t get bored if you just did the same old thing over and over again? It takes so much mental commitment for almost all of us to exercise. So, putting your mind through such repetition seems like cruel and unusual punishment. Their exercise begins to feel like torture to them, and so often leads to some of these folks avoiding exercise or dropping out all together.

As for the other group who don’t seem to see results, I believe that the boredom factor leads to not putting out a real effort and it deteriorates into them begrudgingly and poorly just going through the motions. However, even if they are diligent and motivated about their routine, I’ve been told that our muscles can get bored too. Muscles can get so accustomed to certain strength training moves for example that the muscle no longer finds the move that challenging and progress kinda goes dormant. I’m really not certain of this part, but it’s what I’ve heard over the years.
Ron, give us some help here. Can a muscle really get bored? And be it strength training or cardio, when and how should we mix it up?

Ron’s Expertise:

Bob, thank you for listening! I constantly call out from the mountains that you have to shake up your routine for your mind and body. It’s so true that people who don’t continually try new things or, try something “harder” will be under-motivated and dissatisfied with their progress.

You see, the muscles will quickly adapt to what we ask of them. So for example, if you always do bicep curls with five-pound hand weights, you’ll have biceps that can handle 5#. If however, you listen to your body and the 5# weights start feeling very do-able or even easy, it’s time to add some additional weight to the exercise. But wait – there’s more!

Taking that example one step further – always doing bicep curls the very same way causes the muscles to quickly adapt to the exercise, no matter how much weight you use. If biceps are a targeted muscle group, then one time perform ordinary curls, the next time, hammer curls. Then mix in a reverse curl and concentration curls. Vary the range of motion from full-range one time to bottom-half the next and upper half some other time. Not only will you see greater muscle strength and growth, but your mind will be fully engaged as well. And don’t forget to add more weight to the point you will be able to perform the workout safely and with good form and technique.

Cardio workouts also need variety. I personally cannot get on a treadmill without wanting to kill whomever invented it. The thought of walking a treadmill for my cardio absolutely puts me in a bad mood. I will do an indoor cycling class (aka “spinning”), kickboxing, MMA (mixed Martial Arts) Bootcamp, or some other group activity along with my favorite equipment – the stairmaster and elliptical trainer. And, I might do one of each per week – but definitely all of these in a month.

To summarize, your mind need to be constantly challenged so that you’ll look forward to your workouts and not approach them begrudgingly. And, your muscles need to be kept in a state of confusion so that they will respond with greater strength and mass, if desired. Mix it Up in the gym for a 50+/+Fit LifeStyle!
 

Tis the season for getting back outside and on the links. Fitness (or lack of) is a major contributor to a solid golf game. And, now that you're over 50 and have more time to devote to the game, you can be your best ever! Between muscular strength, opposing muscle group balance and core strength, you game can be the best ever! See what Bob and Ron have to say on this.

Bob’s Experience: (or lack thereof)

Spring is in full swing - and one of the first signs of spring is the golfers' return to the links. I don’t happen to engage in the sport myself, having given it up some years back as I like to say “for the good of the game!” But I do have several 50 plus friends, ladies and gents, who absolutely love the game and will push the season at the slightest hint of a warmer breeze.

My friends are avid, some even fanatical. They all want to hit it harder, straighter and farther, however, all but one ignores my sage advice, that they should train their bodies for a better game – and not by simply practicing on the course. No. I’m really talking about strength training to improve their balance and overall strength, especially in their legs, core, shoulders and arms.

Now I have to admit that I never did this myself when I played, but then I didn’t even know that specific strength training for golfers existed back then. But I have seen it in action at a fitness club under the watchful eye of a trainer, and I do have a friend who swears by the results he saw in his game. I also know that not just any personal trainer can help you though. Trainers like Ron go through special study and certification to train golfers, tennis players and other sports enthusiasts, so I think I best let Ron take it from here.

Ron’s Expertise:

Having been a really bad golfer back before I was involved in personal training, I feel Bob’s pain and can attest that I too gave it up “for the good of the game.” I used to play golf with my customers (great way to get to know what the client is thinking about your product or proposal!). In “customer golf” if you aren’t adept at the game, you take your obligatory shots, then pick the ball up and cheer the customer on. That was what I did best. Now, onto the task at hand.

I have worked with several golfers and have been able to significantly improve their game. One of my clients is pretty strong indeed, but had a terrible time with short drives, slices, etc. In other words, he was all over the course and had a lack of control where the ball went.

As a side note, today professional golfers rely on resistance exercises. In the past, pros avoided resistance workouts because they didn’t want to bulk up. Modern exercise science has taught us that using lighter weights with a high number of reps creates strength without bulking up.

We added kettle bell exercises (see our kettle bell section!) to help with shoulder and back strength. We added more leg work so that my client’s stance could be stronger and of course, we added a lot of core strength both in the gym and attention to core on the course with some helpful suggestions from me.

Some of my favorite exercises to improve golf performance include lunges and squats for leg strength, cable twists for core flexibility and strength and cable chops for back strength. See our Golf Exercises secdtion in Sports Performance for more.

Seeing this client’s game improve was exciting for both of us. For me, I sort of wish I hadn’t sold my custom, left-handed clubs so cheap! Oh well, there’s always the future to play too.

Bottom line, if your goal in your 50+ years is to enjoy golf, get in the gym and focus on overall conditioning with a special focus on core strength. If you can’t or don’t desire to hire a trainer, there are some excellent books on the subject of training to a sport. But, whatever you do, get and stay strong for your 50plusPlusFit LifeStyle.  FORE!
 

Everyone has stress - it's just a fact of modern life. So, what can you do about it? Well, especially for those of us over 50, not only is it a good idea to manage stress, it could be literally a lifesaver. So, let's take a deep breath and relax while reading on.

Bob’s Experience:

Stress? What stress? I’m not stressed! Right…no stress in my life or in yours I bet. All of us have stress in our lives from time to time, and it can get in the way of life. In fact, it can get in the way of our Quality of LifeStyle, and we don’t want that, do we?

One thing I’ve found over the years is that being 50+/+Fit can actually help me reduce my stress. This wasn’t always the case, but then I wasn’t always 50+/+Fit either. In the past, after a particularly stressful day, you may have heard me say “boy, do I need a beer.” And that’s the absolutely wrong thing to say, for me anyway. The beer may relax me for a brief while, but alcohol is a depressant, so I was just adding to my negative vibes.

If you’ve followed Bob’s Blog, you may have read that after a particularly stressful day with the day job, I have been known to hit the gym and jump on the rower. There is something about pulling on that handle with great force (for me) that helps me get those frustrations and anxieties out of my mind. I kind of feel the same way about lifting weights as well, but nothing beats that rower for me; maybe it’s the combination of strength training and cardio.

All I know is that working out when I’m stressed seems to reduce my stress level. I won’t say that I follow this practice all the time, but I will say that when I do, I feel much, much better. There probably are some more scientific reasons that exercise seems to help me, but I don’t them. So let’s turn to Ron the Trainer for an expert view.

Ron’s Expertise:

Stress is a way of life for most Americans. We have stress on the job (they just keep trying to squeeze more work out of a smaller workforce!), stress at home, stress commuting between work and home – yikes!

But, many people find getting a good, serious workout in at the end of the work day to be just what they need. Give yourself an hour or so of “Me Time.” Reducing stress actually makes it easier to deal with future stress and makes you more pleasant to be around.

You see, during a moderately intensive workout, your body releases endorphins. Endorphins have a relaxation, calming and euphoric affect on the body. It’s the best “legal high” that I’m aware of. The “endorphin rush” you feel about 12-15 minutes into a challenging workout (especially cardio) is an awesome thing – especially if you’ve had a “hard day.”

And, Bob is correct, alcohol actually deepens the effects of stress and makes you less capable of coping. So, that beer, glass of wine or whatever is working against you – emotionally and physically. Remember, alcohol is nothing but empty calories and if you’re trying to drop a few pounds, alcohol might be your nemesis.

So, tell everyone that you have a daily appointment with “you” to de-stress and improve your physical being at the same time. Put the appointment in your Outlook or other calendar you use – make time for “ME” and work off stress for your 50+/+Fit LifeStyle!
 

There's one truly valuable item in many people's workouts - the workout buddy. Especially those over 50 who can workout with someone find it more enjoyable, more valuable and often see more results from their workouts. If you don't have one, those are some pretty compelling reasons to find someone to workout with. Read on - Bob and Ron offer up their own experiences.

Bob’s Experience

Since I’m over 50 and an avid fitness practitioner, I seldom have had the opportunity to workout with a partner or buddy, mostly because my jobs have normally required a good amount of travel. However, during those times when my travel schedule was light, I did have a workout partner and I really liked it a lot. Once it was actually one of my very close friends and another time it was my daughter (a best friend indeed). Both times were mutually beneficial for me and each of my buddies.

The benefits that I got out of a partner were real - and by that I mean I could see real results and feel real results during those times. For me there were two primary benefits; 1) companionship with a cheerleader of sorts, and 2) someone to actually push me a bit when I felt lazy, a second conscience if you will, to keep me on point. And, I think I provided reciprocating benefits to them too.

My friend knew his way around the gym a bit, so we actually could “push” each other a bit more, and maybe felt a little twinge of competition too - you know how the boys can be. We also learned a good deal from each other, new exercises one of us had never tried, or ways of combining exercises, etc. You could say it was a learning experience for us both.

As for my daughter, she was considerably less experienced than me so I also got a chance to do a little, teaching, coaching and motivating. Though I have to admit workouts with her did take a little bit more of an adjustment. For example, we really had to change the weights loaded or dumbbell size if we were alternating with each other on the same routine. But generally we didn’t follow the exact same routine, so we made other adjustments where we might not be doing the exact same movement or cardio equipment at the very same time all the time.

In both cases though the camaraderie and the real support was important enough that I really missed it when I had to go back on the road travelling. Oh, and by the way, my daughter was a great motivator too - maybe even the greater of my two buddies. The old man can’t be looking bad, you know!

Ron’s Expertise

What a great idea – the workout buddy! Bob’s remarks about having a cheerleader, motivator and maybe even a little friendly competition really would kick up the average workout. And, everyone at least occasionally needs a little nudge.
Several years (OK, a couple of decades) ago, I was still working a desk job for a big corporation. The HR department recognized that if the employees were encouraged to get more exercise the workforce would be healthier and, absenteeism could drop.

So, the company got us cheap gym memberships and looked the other way if managers took a long lunch hour to hit the gym. I started working out on my own but it was torture and the results were dismal. Then, one day a close co-worker suggested we play racquetball together. He had been team captain in college and I didn’t even know how to spell it. We started playing at least 3 lunch hours a week and while I was a very bad player at first, I still got a heck of a workout and over time, I got better! I saw results of weight loss, cardiovascular improvements and better stamina.

That was the only time I had the luxury of a workout buddy and it was a good time in my life that I didn’t appreciate as much as I do now. Occasionally I will workout with another trainer in my club but, usually that turns into a “who knows more” competition and not a full workout. So, how do you find a workout buddy?

Start by looking around in your life. Do you have a good friend who might be interested – maybe your wife/husband? At my gym a lot of couples come in and workout together. Much like Bob mentioned in working out with his daughter, the weights and even some of the exercises between the sexes might be different but, you can still cheer each other on – spot for each other, etc.

Other ideas in finding a workout buddy are to look around at your church or community center. Many social organizations act as clearinghouses for connections like workout buddies. There are some on-line options that, if you’re careful, could net you a new friend and workout buddy.

So, if you can find a workout buddy, you could have a great experience like Bob and I have had – and you’ll improve the Quality of LifeStyle while being 50+/+Fit!
 

Are you struggling with losing weight? Is it merely because you find yourself over 50 and that's just the way it is? Do you find yourself getting in good workouts yet, not losing weight or worse yet, gaining weight. It might not have as much to do with how much you eat but more about how often you eat. Read on to learn more.

Bob’s Experience

It’s a funny thing, so many people say that they tend to lose their appetite as they get older, like after 50. But then of course, there are all those others over 50 who are overweight too, if not way overweight. And regardless of which category they fall into, many of these folks eat just a couple of meals a day. Bad idea!

Whenever some of my friends who are looking to get fit ask me about my meal eating habits, I tell them that for me it’s the more the merrier, sort of. I like to eat, and what true red blooded American doesn’t like to snack? I sure do.

The trick I tell them is to eat enough and more importantly often enough to keep yourself feeling satisfied and to keep your body fueled up, just like a car. If you don’t eat enough meals you can bet that you’ll tend to overeat when you do indulge yourself. And also if you don’t eat something often enough, you’ll also get that feeling of being deprived and maybe just a little sluggish too.

The rule I’ve heard, and try to live by, is to eat 5 to 6 times a day. Now that doesn’t mean 6 typical American meals, but smaller meals and “snacks” throughout the day. For example, I’ll have cereal, fresh berries and fat free organic milk for breakfast, or maybe an egg white sandwich on toast. Then before leaving for work, I’ll throw a couple of apples or bananas, and maybe some almonds in my briefcase. The fruit and nuts are for my mid-morning and mid-afternoon snacks.

Then I’ll try a healthy, balanced lunch and dinner, plus an evening snack. And by the way, my evening snack just might include an adult beverage or two… remember that Quality of LifeStyle mantra we practice.

Do I miss a meal on occasion? Oh sure, life and work does seem to get in the way at times, but mostly I’m pretty good at staying on the plan. The bottom line is, even if I do miss 1 out of 6 meal and snacks. a) I don’t feel hungry or sluggish during the day, b) I don’t overeat when at lunch or dinner and c) my body is fueled enough to help me get in a decent workout. Works for me!

Ron’s Expertise

The concept of any healthy meal plan is to eat small portions, often. One case study involves a man who was temporarily disabled for 6 months. This man was very active prior to his injury and could eat with the best of them. In fact, he consumed and burned over 3,000 calories per day.

As any normal human, our subject continued to eat as always, although he could only move his upper body and therefore, was probably only burning about 1,000 calories per day, consuming approximately 2,000 surplus calories per day. The result? You can imagine that, after overeating for 6 months he had gained about 55 extra pounds.

As our subject regained the use of his legs, he got serious about getting back to where he was – both in physical ability and appearance. He adopted a 6-meal per day plan and, in about 3 months his body weight was back at his personal target.
This meant that he ate a simple breakfast with bran cereal or oatmeal with skim milk. His snacks consist even today of a banana, apple or other in-season fruit. Lunch is a smart sandwich and dinner is generally lean cuts of meat, poultry or fish accompanied with rice and vegetables. Here’s more on assembling a sensible meal plan.

So, why are small frequent meals so magical? There are several reasons that this strategy makes sense. First of all, you’re never really hungry so, when it’s time to eat again, you aren’t scrambling for just anything to eat now, but instead, you can make healthy choices. For example, if you are really hungry, you might subliminally find yourself in a fast-food drive through even though Subway is just across the street. In other words, if you never get very hungry, you can make food choices with your brain instead of your stomach!

Your body knows … that is, if you constantly feed your body every 3-4 hours, it won’t try to “store up” calories in fat to sustain periods of fasting. This is why breakfast is so important – you have slept and not taken in calories for at least 8 hours.

Breakfast is just that – it breaks the overnight fast and tells your body that you are not going to stress it by withholding caloric intake.

Throughout the day, you have small meals and snacks – and your body is content with the constant flow of calories. Therefore, your body won’t be storing extra calories in fat to sustain you through the fasting periods.

At the end of the day, you have consumed a reasonable number of calories and yet, you don’t feel hungry plus, your body is feeling better and looking better – such a great combination!

After five years, our subject is maintaining his ideal body weight and clearly has developed a great habit of not overeating and eating small portions often throughout the day. So, it’s possible and we at 50+/+Fit encourage you to try this proven method of eating – for the Quality of Your LifeStyle!
 

Women in the weight room at the gym - what's next, women voting? Seriously, women, especially those over 50 are in a prime position to make some very healthy gains by performing weight bearing exercises. Read on and see what we mean.

Bob’s Experience:   

O.K., first things first, I am not a woman. But, I hope you knew that already. However, I have had friends of the female variety ask my about lifting weights as a form of strength training over 50, or they avoid the subject altogether, simply just dismissing it as something that they shouldn’t try because they’re not a guy. Well, I have to tell you that I’ve know several women who have used weights for strength training and they look terrific and tell me that they feel terrific too.

So, why the doubt or reluctance on the part of some women? Well, just beginning strength training with weights can be a bit intimidating to the newbie, especially for a woman or anyone over 50. With the ladies though the primary concern I always hear is that they don’t want to get big muscles or lose their feminine curves, etc.

Again I’ll say that the women I’ve known and seen training with weights look great, or at least are making great improvements in how they look and feel. And if they had curves to begin with, they didn’t just go away, and in fact some curves were enhanced, or they got curvier! Curvier is a word, right?

Oh sure, I suppose a woman could get really, really big muscles and get “hard” if she worked out 24/7, but I’ve never seen it, not beyond a professional bodybuilder anyway.

I’m sure there are probably different ways for women to use weighs for strength training versus their male buddies, or maybe not. And maybe there are beginner steps that women should follow, but I’m not the guy to guide you there, other than to say that if you’ve not weight trained before, woman or man, start slowly and get some good advice from a good trainer. And speaking of good trainers, here’s the best. Ron?

Ron’s Expertise:

The myths are exploding and the gender walls are coming down. Back when I first became a trainer, the gym I worked at had a “ladies workout room” with admittedly weight machines slightly smaller to fit the female better, but really – a special workout room?

O.K., I may have forgotten to mention that at that time, many gyms resembled a single’s bar – without the alcohol. The one I worked at was truly an “S&M” club – or “stand and model.” So, for the comfort of the women members, they had their own corner of the world where they could avoid being watched or hit on. I get that but, in the process, they were underserved by the equipment available to them.

Any trainer worth the air they breathe believes in the power of free-weight over machines. If your form and technique are proper, your workout with free-weights is superior to anything else you can do. That’s why we’ve included so many free-weight exercises in our Exercise Guides.

Oh, by the way, a woman’s body will NOT morph into something unfeminine with regular weight-bearing activity. Instead, proper exercise will enhance and shape the body in very flattering ways. If you see a woman who’s working out and lost her feminine appearance, you can be certain that there is an external factor such as eating disorders, use of stimulants or muscle-building substances.  

Flash back to about 15 years ago – a totally new concept in group exercise surfaced – the group free-weight class. The concept was centered around an adjustable barbell, crazy amounts of repetitions, driving music and, because it was a group exercise, the assumption was that the female attendance would be huge. That assumption is correct – even to this day the ratio in most gyms is about 8 women to one man in these classes. These classes can be very challenging as the participant loads his/her own bar.

There are trademarked classes and classes designed by the instructors. They are plentiful and, they service a lot of women. The women who do come are hooked and arrange their schedules so they don’t miss a class.

O.K., that’s a home-run for group exercise but, what about those women who don’t want a group setting and – why should a woman lift weights in the first place? Why? Why not! Everyone can benefit from weight-bearing exercises.  

The benefits are huge; reshaping your arms, shoulders, legs generally tops the list with most women. But, health concerns are addressed as well. Osteoporosis – the weakening of the bones is effectively addressed with weight-bearing exercise, along with a calcium supplement and avoiding smoking.

Additional benefits include adding endurance to any activity. How heavy is your youngest child who occasionally wants you to carry her to bed or play with you? How about being strong enough to move stuff around in and outside the house without waiting for help?

Starting off, you should be certain you know what you're doing - as with any physical movement, if you do it wrong, you could injure yourself. So, find out how to lift weights correctly, start off easy with light weights and concentrate on form.

As you feel stronger and more confident, you can add weight to each exercise and more reps/sets. But, above all else, listen to your body. When you have the feeling that you need to stop or slow down, that's the time to do precisely that.

So, with all the very compelling reasons for women to push the muscle-heads out of the way and claim their own spot in the weight room, there's no time like now! Weight-bearing exercise – it’s not just for guys anymore … ladies, pick up weights, get into a great lifting routine for all the benefits mentioned and for your 50+/+Fit LifeStyle.