Deidra Champagne spends all day making beautiful floral arrangements at her business.
 
And in her off-time, she’s at the gym, staying strong, limber, and fit for the demands of running her shop and enjoying her vegetable garden at home.
 
Deidra, 61, has been working out with resistance and cardio training for more than a decade. Her main motivation includes preventing an injury.

 
She uses a trainer three times a week who helps her with mobility, balance, strength, and fluid motion. She’s able to enjoy long days feeling better than before she started exercising regularly.

Stay Strong for Gardening

Gardening is a great hobby and a good physical challenge. In fact, it’s a full-body workout that burns up to 300 calories in an hour. 
 
Millions of people over 50 have enjoyed the hobby throughout their lifetimes. Here are just five reasons they should keep it up.

1. Gardening improves strength, flexibility, balance, and endurance. 
2. It improves self-esteem and fights depression.
3. It lowers blood pressure and physical and mental stress.
4. It’s a great creative outlet.
5. And it provides a powerful social outlet, as well, with neighbors, community gardens, and even grandkids.

 
“The variety of tasks associated with gardening is one reason older adults are more likely to stick with their regimen,” says the American Society for Horticultural Science. “Gardening tasks change throughout the season, and different activities are involved in daily chores.”
 
Gardening can be a component of a lifestyle that’s good for mental health, too, including dementia. 
 
“It appears safe and reasonable to recommend … the maintenance of physical activity, especially daily gardening, in the hope of reducing the incidence of dementia in future years,” according to a study by the National Center for Biotechnology Information.

‘It’s Very Therapeutic’

Deidra enjoys tending a vegetable garden in her off-time. “It is a mind-body connection – so you’re in touch with the soil, you’re in touch with nature. It’s very therapeutic.”
 
She recommends using raised garden beds to reduce bending and crouching. Enjoy your hobby in the early morning or early evening. Use sunscreen and a hat. Wear good shoes. 
 
And come see us.
 
Regular physical exercise – and a focus on “functional fitness” – keeps you able to perform your favorite activities late in life, and gardening is no different than golf, tennis, or jogging. 
 
Squats, pushups, planks, and other common movements will work your legs, core, back, and arms — for gardening or for everyday tasks.

 
“It’s non-negotiable,” Deidra says about her workout schedule. “There’s a lot of stress involved in running your own business,” plus physical challenges like carrying floral displays weighed down by the water and standing on her feet.
 
“I look forward to going because I see the benefit,” Deidra says. “It gives me energy all day. It’s investing in myself.”
 
Like tending a garden, you might say.

Tired of not being able to enjoy your favorite activities anymore? Our team of functional aging specialists will help make your favorite activities a possibility again!

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

If you have any questions, call us at (361-857-5087), and we’ll have a chat to find out how we can help YOU!

Falling is a major fear about growing older – and it’s a leading cause of injury and death among mature adults. It’s also a common problem for people who don’t yet consider themselves “old” in the traditional sense.
 
But it is not inevitable. Here are the top five ways to prevent falling, according to fitness, health, and aging experts. 
 
No. 1: Exercise 
The US Preventive Services Task Force couldn’t be clearer: Exercise is the best defense against falling. Merely staying active helps, but exercising more than three hours a week lowers fall risk by 39 percent. 
 
Movement includes anything you do consistently, even walking or cleaning the house. But you also need to add resistance training, which includes weightlifting and resistance bands. The goal isn’t to get big muscles. It’s to keep you strong enough to prevent falling. 
 
We all lose muscle later in life. Having less strength makes it hard to catch yourself when you trip (which everyone does, regardless of age). And muscle protects bones, so we are vulnerable to breaks without it.

• Strengthen your legs even if you’re only in your 50s or 60s.
• Practice balancing – again, regardless of age. It’s never too early.
• Exercise helps prevent and treat Type 2 diabetes, which can cause nerve loss and damage in the feet, making it hard to stay upright.
• Every time you exercise, you improve your body’s ability to move blood to extremities. And you’re helping your brain’s ability to process where you are in relation to other objects as you move.
• Our back, hip, and abdominal muscles are collectively called the core. We need it strong for all kinds of reasons. Balance is at the top of them. Core strength allows us to move well at the hip, knee and ankle.

No. 2: Mind the Prescriptions
Did you know your fall risk increases if you take four or more prescription medications? So, talk to your doctor and ensure she knows everything you’re taking and why. Don’t assume she’s aware and closely monitoring the list. That’s your responsibility.

No. 3: Fall-proof Your Home
Sixty percent of falls occur at home, the National Institute on Aging says. Remove clutter. Clear walkways of loose throw rugs and electrical cords. Install nightlights. Add support rails in the tub or shower.

No. 4: Wear the Right Shoes
Don’t use flip-flops, even on vacation. Wear high heels only indoors, if at all. Get some good walking and exercise footwear.

No. 5: Eat Well
Protein, calcium, and vitamin D are good ideas – but are not miracle cures or preventions. Use alcohol in moderation, if at all. 

Exercise to Prevent Falls

Don’t let concern about falling prevent you from enjoying life as much as possible. And don’t put it off as just a worry “for those really old folks.”

Strength and balance are essential throughout life. That’s why you should check out our 21-Day Strength and Balance Program! Our Team of Functional Aging Specialists helps men and women 50 and over feel better, move better, and age actively through consistency and support.

We’re here to guide you to a healthy lifestyle with safe, effective exercise. Stand tall and walk right in to see us. We’ve got your back.

“Stand up straight!”

“Stop slouching!”

We all used to hear that as children, right? It’s even more important now, later in life.

Parents might tell their kids to correct their posture to instill pride and project confidence. But good posture is about a lot more at this stage of life.

As we age, our bodies are “de-volving” into a more rounded, slumped posture. Not only does that add years to our appearance, but it also contributes to joint and muscle misalignment, which creates bad movement patterns. Continue with those, and pain and injury aren’t far behind.

For many, the slouching starts due to an occupational hazard: sitting behind a desk for decades.

The body will conform to those positions that it is most frequently in. As you sit in a chair, the body assumes a forward head posture with hunched shoulders. Hip flexors also are contracted and shortened. Even our breathing can become restricted.

Try this: Take a long deep breath. See and feel how your chest expands and your shoulders roll back, creating the desired tall, upright posture.

The rounded haunch is common but not inevitable. You can prevent or correct it.  So, focus on breathing, stretching, and strengthening your core to maintain a solid base. And be sure your regimen includes at least a couple of exercises where you’re pulling those shoulders back, like seated rows. Yoga and Pilates are also excellent for strengthening posture.

Do you want to fix your posture and strengthen your joints and muscles? Come and try our 21-Day Strength and Balance Program to see guaranteed results. Let us show you how comfortable, safe, and fun it is to stay healthy and live longer.

Practice the mentioned techniques and practices to stay standing tall. Mom would be proud!

A massive study made headlines by concluding that not exercising is worse for your health than smoking and diabetes.

But many readers over 50 will be glad to know that the study also has a vast age-related finding: The spectacular benefits of exercise have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic.

The study says that sedentary people are almost four times as likely to die early as those who exercise regularly. It looked at 122,000 people who were tested on treadmills over 13 years.

“There is no ceiling for the benefit of exercise,” he said. “There’s no age limit that doesn’t benefit from being physically fit.”

So, if you’re already exercising regularly, then keep it up.

But sadly, most Americans of all ages don’t get enough exercise. Some good news: People over 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center.

We believe this study and the trend show – that exercise is suitable for everyone, regardless of age. Try our 21-Day Strength and Balance Program to see guaranteed, and let us show you how comfortable, safe, and fun it is to stay healthy and live longer.

You might not realize it, but if you’re getting fit or staying fit after 50, you are riding the wave of one of the hottest trends in fitness around the world.

TWO trends, actually, according to the American College of Sports Medicine (ACSM), which has released its 17^th annual survey on the hot topics in the fitness industry.
Ranked No. 1: wearable technology, like smartwatches and fitness trackers that can monitor heart rate, calories, and other data.

No. 2: Strength training with free weights, like barbells, dumbbells, and kettlebells.

No. 3: Body weight training uses the body as its source of resistance.

Now, each of the top three applies to people over 50, right? You might wear a smartwatch, and we know that strength training is essential for healthy aging, whether with free weights or body weight.

But the fourth and fifth items on the list get right to it.

No. 4: Fitness programs for “older adults” made a comeback into the top 10.

No. 5: Functional fitness training focuses on improving balance, coordination, functional strength, and endurance for everyday activities outside the gym.

This doesn’t surprise us since we are big believers and advocates for fitness over 50, including functional fitness, whether you want to:

• Achieve athletic excellence or maintain a healthy weight…
• Travel the world with confidence, or play with your grandkids…
• Or feel better, move better, and look better while making your doctor and spouse happy.

If those are “trendy” concerns, we are pleased to be considered “cool.”

The list reflects some interesting changes fueled by the Covid-19 pandemic. For example, home gyms fell from No. 2 last year to No. 13.

“The health and fitness industry is returning to the basics,” said Walter Thompson, former ACSM president and lead author of the survey. That follows how fitness professionals pivoted during the worst months of the pandemic to provide service for people wanting to exercise primarily at home.

Take This as Encouragement

We hope this year’s list gives you a little extra encouragement to exercise or keep at it. We know it’s challenging either way sometimes, especially if you are starting.

But this shows that you’re not alone as an “older” adult pursuing a healthy lifestyle! And we are here to help you feel comfortable, stay safe, and achieve results for the lifestyle YOU WANT TO LIVE.

Finally, it’s interesting to see how various regions and countries rank trends. For example, Australia ranked “Fitness Programs for Older Adults” first, and Spain led with functional fitness.

Europe put “bodyweight training” at the top, Mexico liked weight loss programs, and the United States matched the overall global ranking for the top spot, wearable tech.

Fitness over 50 knows no boundaries. Let’s get it!

At Your Personal Best Training Studio, our Functional Aging Specialist will improve your balance, functional strength, and endurance.

Try our 21-Day Longevity and Strength Program now.

You don’t need a culinary diploma to achieve beautifully seared, restaurant-quality sea scallops on your own stovetop. A good, heavy skillet (not nonstick), a watchful eye, and a few simple tricks are really all you need to pull off this impressive-seeming feat. And these days, the individually flash-frozen scallops available in your supermarket freezer case can taste as tender and sweet as the ones fresh off the boat.

Scallops are a low-fat, nutrient-loaded source of protein that plays well with numerous flavor combos. This fast one-skillet meal, adapted from Alison Roman’s “Nothing Fancy,” is a keeper — full of tang, spice, and vitamin C. Canned white beans, tossed in the sizzling skillet for a few minutes before serving, supply a starchy component that melds deliciously with the other ingredients. You can easily reduce the number of scallops if you’re only cooking for two — but go ahead and use the whole can of beans. Any leftovers can be mixed with the other ingredients for a salad the next day. Serves 4. RECIPE HERE. – Susan Puckett

Ingredients

• 4 tomatillos, husked, rinsed, and thinly sliced
• 2 tangerines or small oranges, peeled, thinly sliced, and seeds removed
• 1 small jalapeño chile, thinly sliced (seeds removed for less heat)
• 1 small shallot, thinly sliced
• 2 medium limes, 1 juiced (about 2 tablespoons), and 1 cut in wedges for serving
• 6 tablespoons olive oil, plus more for drizzling
• Kosher salt and freshly ground black pepper
• 1 ½ pounds sea scallops, thawed according to package directions if frozen, tough side muscles removed
• 2 tablespoons vegetable oil
• 1 (15-ounce) can of cannellini or navy beans, drained and rinsed
• 2 teaspoons Aleppo-style pepper or 1 teaspoon crushed red pepper flakes (or less, to taste)
• Tender cilantro leaves and stems for garnish
• Corn tortillas or rice for serving, optional

Instructions

1. In a large bowl, combine the tomatillos, tangerines, and chile. Shallot, lime juice, and 4 tablespoons of olive oil; season with ¼ teaspoon salt (or to taste) and several grindings of black pepper and set aside.
2. Pat the scallops dry with paper towels and season them lightly with salt and pepper on both sides.
3. In a large cast-iron or other heavy skillets (not nonstick), heat the vegetable oil over medium-high heat. Add the scallops in batches to avoid crowding the skillet, and press them lightly with a fish spatula for good contact with the skillet. Sear on both sides until deeply browned, about 2 to 3 minutes per side.
4. Transfer the scallops to a large plate or serving platter. Without wiping out the skillet, add the remaining 2 tablespoons of olive oil, followed by the beans and the pepper flakes, and season to taste with salt and pepper. Serve with lime wedges.
5. Cook, shaking the skillet occasionally until the beans have absorbed the seasoned juices in the pan, about 3 or 4 minutes.
6. Transfer the tomatillos and citrus to a large serving platter, top with the beans and scallops, and garnish with cilantro. Drizzle with a little more oil before serving. Serve with tortillas or rice if desired.

If you’re ready to create a personalized plan that’s meaningful enough to stick to… especially when the going gets tough, we’re here to help.

In our 21-Day Longevity and Strength Program, we’ll work together to make sure you’re not just “going through the motions” to hit your goals but that you’re living a life that aligns with your values.

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

Moving with stability and control can become more challenging as we age. If you’ve noticed this, it might be time to start exercising to increase your mobility.

For example, can you squat down and then get back up? Do your joints ache, like your wrists, hips, and knees?

With poor mobility, we can lose the ability to do things we enjoy, have a higher risk of falling, and experience social isolation.

Studies suggest that the more we exercise, the better off we’ll be. Mobility limitations in older adults are commonly caused by low physical activity, strength or balance impairment, obesity, and chronic illness like diabetes.

In addition to strength training, mobility work often includes foam rolling, mobility drills, and stretching. By working out to increase our mobility, we help avoid injury; protect and support joints; and maintain a fuller range of motion.

For maturing, active adults, mobility work is essential for a safe, healthy lifestyle – whether picking up grocery bags or kettlebells, cleaning the house, or completing a workout.

The right exercises can prevent bad posture, pain, and physical dysfunction.

Take an active role in maintaining your mobility so you can live the life you want to live.

We’re here to show you how.

Our 21-Day Longevity and Strength Program is perfect for you.

We all know that most New Year’s Resolutions fail.

But do you know why?

Here’s one possible explanation. Most people set a massive goal for their resolution, and when they start trying to make that goal come true, they get frustrated by its overwhelming nature.

Does this sound familiar?

Did you ever resolve to, say…

• • • • • Lose a great deal of weight?
      • Or go to the gym six days a week for 90 minutes?
    • Or meditate for an hour every morning?

And then… quickly realized how challenging such huge tasks are and just gave up altogether?

If you have, then you’re not alone. If you haven’t, you’ve obviously never made a New Year’s Resolution!

Start Small

Try something different this January – or any time you want to build a new habit.

Start small. For example:

• If you want to lose a great deal of weight, then maybe start eating one healthy meal daily.
• If you want to exercise regularly, start with a 15-minute walk three days a week, add a few minutes a day the second week, and so on.
• If you want to establish a meditation practice, try to meditate for 1 minute each morning for a week. Seriously – set a timer! Add another minute each day during the second week, and so on.

Another brilliant tip, popularized by the best-selling book “Atomic Habits,” is to stack the new habit onto an existing one. For example, go for that morning walk immediately after you brush your teeth.

Try it. It works.

Build on each small success, getting stronger at each step. You wouldn’t expect to be fluent in a new language in your first class, would you? Of course not!

Most resolutions are about ABSTAINING from something – or punishing yourself for “bad” behavior. But this new approach is about setting realistic expectations for POSITIVE change.

Remember, it’s never too late for that.

We’re Here to Help

Regarding fitness, remember that you have succeeded at reaching countless goals in your life. You have a track record of success to draw on. It’s one of the great blessings of being a little bit older, isn’t it?

You’ve set big goals and reached them in the past. In your career, in raising your kids, in saving for retirement.

Getting in shape – or staying in shape – is no different.

We want to help you build exercise, and overall healthy living, into your daily routine. Consistency is key to getting good results and a long, strong life.

So is having plenty of support around you.

So is having people hold you accountable.

So is being gentle enough with yourself that you acknowledge your progress.

You get all that and more with our effective, safe and fun approach. Let’s start building your new habits today by trying our 21-Day Longevity and Strength Program. Our team of functional aging specialists will help you reach your New Year’s resolution.

A motto can be effective for anyone trying to get in shape.

Angela Staab uses one you’ve heard of before or seen on T-shirts.

But she also has come up with her bit of advice and encouragement:

“You can’t be a slug.”

Now almost 80, she has used it to motivate her through life as a “senior athlete,” working out with a trainer regularly, enjoying time with family, and improving her quality of life.

It’s GREAT advice for anyone at any age, regardless of your current physical condition.

Here’s the story of how she came to it.

No Time to Exercise, She Thought

At age 55, Angela was a busy healthcare executive with a family who didn’t have time to exercise.

At least, that’s what she thought until one 5K race changed everything for her.

Angela had a goal of finishing in 45 minutes so her team would get the points for her run. But with just two weeks to train, she didn’t know if she could do it.

With her daughter’s encouragement, she won her age division, finishing in 36 minutes.

That was 24 years ago.

She hasn’t stopped exercising since.

Now, Angela is proof that you don’t have to be in shape to start exercising – and that you can start later in life and still gain all the benefits of regular physical activity.

“My running gave me peace of mind, so I kept doing it,” she says.

Angela has been recognized as a national champion by USA Track & Field 14 times in an array of running and throwing events from the middle distance to discuss, to hammer, to shot put, to the javelin, and super weight.

She will go to Pittsburgh, where she was born and raised, for the 2023 National Senior Games and compete in at least nine events. She will be 80. She has competed in previous national and international senior track meets.

How She Keeps Going

She was advised to start using a personal trainer when training verged on becoming too much. So, she does this to prevent injury and maximize her time and effort.

She does a range of exercises twice a week, including weightlifting, bicycling, and using the elliptical machine. On other days, she also runs and cross-trains with pickleball and swimming.

She has arthritis and had a hip replaced four years ago, but she has no plans to slow down.

Her motto is, It’s not how old you are but how you are old.

You’ve seen that one before.

But she stumbled upon a new way to put it, about advice she has for other people over 50 and enjoying a high quality of life.

“You can’t be a slug,” Angela explains. “If you are a slug, you’re not going to make it.”

>We love Angela’s inspiring story and attitude. See us; we’ll also help you on your fitness journey. Click the link to learn more about our 21-Day Strength and Longevity Program and start aging actively today. 

“I don’t have time.”

“I’m too busy.”

“Maybe later when there’s not so much going on.”

We hear this throughout the year. “I don’t have time” is why people don’t exercise.

Believe it or not, the holidays could be the PERFECT time to start working out for many of you.

“It’s so easy to say you’re too busy during the holidays, so you’ll wait until the new year,” says longtime fitness coach and entrepreneur Rick Mayo.

“Flip the script and do it now,” Rick says. “Use this as an opportunity more than an obstacle to say, ‘I’m going to work out during the holidays, and this will pay massive dividends in the future,’ because there are going to be other seasons of life that are busy.”

Plus, exercise helps you manage stress. And you’ll be ahead of the New Year’s Resolution rush!

Rick has two other suggestions we like for making it through this hectic time:

1. Move your body more every day. Get up and walk, dance… whatever. “Don’t overthink it. It doesn’t have to be quantified. Just move.”
2. Prioritize protein. Focus on protein first, which helps you feel full and keeps your energy levels sustained. Then add vegetables on the side. Don’t head into a meal hungry when you’re likely to go for high-carb sides and drinks.

Why wait for the New Year’s when you can start now and have a strong foundation going into the new year? Our 21-Day Strength and Longevity program is a great way to get started.

Simple steps to success lead to happy holidays!