Did you start the new year with a big fitness goal – like losing weight or going to the gym three times a week?

And have you found it hard to stick to it, like so many people do every year?

While setting goals can motivate, it’s easy to get discouraged when we don’t see immediate progress or face unexpected setbacks. Instead of focusing on specific goals, what if we shifted our attention to the process of improving ourselves every day, one step at a time?

Think back to when you took out a mortgage or a car loan. It was overwhelming to imagine paying it all back at once – and much less overwhelming to rely on the schedule of payments, right?

There were roadblocks then, but you overcame them.

And now, if anyone feels shy about joining a gym, especially later in life, we get it, and we’re here to make it as welcoming, fun, and safe as possible—no need to worry. You’re starting too late or won’t know what you’re doing. With the right mindset and approach, anyone can become a fitter, healthier version of themselves, regardless of age or fitness level.

Focus on the Process, Not the Goals

So, let’s forget about outcomes for now and focus on doing what’s necessary to live the healthy life you deserve.

1. Never underestimate the Fun Factor! Choose activities you enjoy. Maybe you prefer strength training, yoga, or cardio workouts. Experiment to see what you like best and what makes you feel good. Please talk with us about your goals, and be open-minded about what might help get you where you want to go.
2. Set realistic expectations. Aim to improve daily, even just taking a short walk or squats at home. Don’t try to do too much too soon and get disappointed when significant results don’t come immediately.
3. Listen to your body and adjust your routine as needed. Don’t push too hard or try to keep up with others at the gym. If you’re feeling tired or sore, try something else. A good trainer will adjust workouts for any concern you have.
4. Seek support and guidance. Ask a personal trainer or gym staff for exercise advice and proper technique. Join one of our classes or small-group sessions, or find a workout buddy. You’ll keep each other motivated and accountable.
5. Celebrate your progress and be kind to yourself – just like a friend. Remember the joy in the journey, not just the destination. You improve your health and well-being whenever you go to the gym or do something active. Smile at your progress and the positive changes you’re making!

All it takes is a little effort every day, and it all adds up over time to a better, stronger, more vibrant life for you to enjoy. See us, and let’s get going! If you are ready to improve the quality of your life by restoring your strength, improving your balance, & reducing your joint pain so you can enjoy your favorite activities, try our 21-Day Strength and Balance Program for guaranteed results!

What’s the secret to a long, happy marriage?

For Karl and Susan, who just celebrated 61 years together, it’s a combination.

Like being kind and thoughtful with each other while maintaining common interests and enjoying walks on the beach…

And keeping the romance alive, with sweet gestures every day, like how he brings her tea in bed every morning…

And … EXERCISE!

That’s right. They started decades ago when he was a college professor, and they kept it up at home, in gyms, in different states, and now in retirement. Currently, in their 80s, the pair have been working out together thrice a week for 35 years.

“I think it’s one of the wonderful things we do together,” Karl says. “It’s very nice to have this joint hobby.”

Karl and Susan are just one of the countless couples over 50 who enjoy regular exercise together.
We love welcoming pairs over 50 because we see how they’re improving their health, strengthening their relationship, and setting a positive example.

Psychology Today shared findings about the benefits of exercising with a romantic partner. It is “associated with greater positive mood during exercise —beyond the happiness boost that results from the exercise itself — and it correlated with higher positive mood (but not reduced negative mood) during the day. Lastly, it was related to greater relationship satisfaction.”

The research – and Karl and Susan – prove:

• Exercise makes us feel good, so doing it together can have powerful effects on the relationship.
• It also demonstrates support and encouragement for your partner.
• Many of us work harder when we’re with someone – and who can get us revved up more than our No. 1 person?
• Research also finds that having shared interests is suitable for a relationship. It gives you something positive to do together, to talk about together.
• It’s also a way to spend quality time together – whether at the gym or walking the dog, ballroom dancing, or gardening in the backyard.
• And the ways our bodies react to exercise – faster heart rate, shortness of breath, sweaty palms – are similar to the feelings of romantic attraction. So, working up a sweat together can be great for your physical connection.

Karl and Susan enjoy their friendship with their trainer, who guides them through resistance and balance work. And they value the social connections they’ve found at the gym.

They keep the romance alive by saying “I love you” several times a day, holding hands, and encouraging each other at home and the gym.

“We’re both upbeat people, and we cheer each other on,” she says. “Bad things have happened, but you pick up your suitcases and keep going. All along, we’ve been a team.”

>Come see us at Your Personal Best Training Studio, where our functional aging specialist can assist you and your significant other to move better, feel better, and do all the things you love to do now and will love to do the rest of your life. Click the link to try our 21-Day Strength and Longevity Program.

Millions of people don’t get enough sleep every night, even if they know how important it is to their physical and mental health.

And as we age, some people have extra trouble getting the right amount of rest (which varies for each individual, of course).

But here’s one thing everyone should know: Exercise will help you get more and better sleep. Studies show that regular, moderately intense exercise improves sleep length and quality. Whether it’s walking, running, weightlifting, yoga…

“Sleep quality and quantity are two important aspects of reducing stress, improving mood, and providing lots of energy,” the Functional Aging Institute says. “Lack of sleep and stress go hand in hand.”

The National Sleep Foundation adds, “Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight, and energy level.”

After 65, sleep issues can increase accidents, falls, cognitive decline, depression, and more.

Here are a few tips for restful nights.

• Don’t exercise too close to bedtime since it can stimulate your brain and raise your body temperature, changes that can keep you up.
• Maintain bedtime routines and schedules.
• Get some sunlight every day.
• Keep your bedroom cool, dark, and free of electronics.
• Avoid caffeine after noon and too much alcohol close to bedtime.
• Don’t drink much of anything as bedtime approaches; it could make you need to get out of bed.
• Talk to your doctor about chronic issues. You could have sleep apnea or another serious but treatable disorder.

When you’re not sleeping, train with us at Your Personal Best Training Studio, where our functional aging experts can assist you with your health and fitness goals.

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!

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

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

Boneless skinless chicken breasts are versatile, high-protein, low-fat, and convenient to use, but they can quickly turn dry and tasteless if overcooked. This recipe, slightly adapted from one in “The Walks of Life,” relies on a simple poaching method that ensures tender, juicy, aromatic results. Once cooled, the chicken is shredded and dressed in a light soy-based dressing loaded with garlic and ginger (chilies if you like heat), then tossed with red onion slices, cilantro leaves, and toasted sesame seeds — a delightful, low-fuss way to ring in the Chinese New Year (January 22) or to whip up for a healthy entree any day or night. Serves 4. RECIPE HERE. – Susan Puckett

Ingredients
For the chicken: 

• 1 pound boneless, skinless chicken breasts (brought to room temperature 1-2 hours before cooking)
• 6 cups water
• 3 thin slices of ginger
• 1 scallion, halved crosswise

For the sauce: 

• 2 tablespoons finely chopped scallions (white parts only)
• 1 heaping tablespoon garlic (3-4 cloves)
• 1 tablespoon minced fresh ginger
• 1 or 2 fresh Thai bird’s-eye chilies or a pinch of dried chile flakes (optional)
• 3 tablespoons neutral oil
• 2 tablespoons light soy sauce
• 2 teaspoons Chinese black vinegar (or white rice vinegar or rice wine vinegar)
• 1 ½ teaspoons oyster sauce
• 1 teaspoon toasted sesame oil
• ½ teaspoon ground Sichuan peppercorns
• ½ teaspoon granulated sugar

For serving:

• ½ cup thinly sliced red onion
• ¼ cup chopped fresh cilantro
• 1 tablespoon toasted sesame seeds
• Fine sea salt to taste

Instructions

1. Prepare the chicken: In a medium pot, combine the water, ginger, and halved scallion and bring it to a boil.
2. Completely submerge the chicken into the water and allow it to return to a boil. Then immediately reduce the heat to its lowest setting, cover, and simmer for 5 minutes.
3. Turn off the heat and allow it to continue to steep in the hot liquid, untouched, for 10 minutes. Meanwhile, prepare an ice bath in a large bowl and set it beside the sink.
4.   Check the chicken for doneness by piercing the thickest part of the meat with a sharp skewer to see if the juices run clear. If not, leave it in the water for 5 more minutes, then check again.
5. Transfer the chicken to the ice bath for about 5 minutes or until cool enough to handle, then shred the meat and transfer it to a serving plate. (Reserve the flavorful broth, if desired, for cooking jasmine rice or other uses.)
6. Make the sauce: In a medium heatproof bowl, combine the scallions, garlic, ginger, and chilies (if using). Mix in the soy sauce, vinegar, oyster sauce, sesame oil, ground Sichuan peppercorns, and sugar. Heat the neutral oil in a wok or small saucepan until shimmering, and carefully pour the aromatics into the bowl.
7. To serve: Toss the chicken in the sauce, along with the onion, cilantro, and sesame seeds. Season to taste with salt. Serve cold or at room temperature.

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

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

Remember in school when the health teacher warned you about drinking?

She probably said something like: Alcohol kills brain cells, and YOU NEVER GET NEW BRAIN CELLS.

Scary stuff.

Well, guess what? It’s not true about never getting new brain cells – although your life choices affect your brain health and your risk of developing Alzheimer’s disease and other forms of dementia.

Experts have identified five “modifiable risk factors” – or behaviors you can change – to protect and even grow your brain, says clinical psychologist Marie Stoner.

She is also a director of programming and a co-founder at Activate Brain and Body, a new fitness facility in Cincinnati that’s part of the growing effort to promote the link between physical fitness and brain health.

“You are getting new brain cells every day, especially in the hippocampus, which is your memory center,” she advises. “And you are in charge of whether those new neurons get brought on board and put into networks that help you defy the statistics or the family history you might be worried about.”

She cites a Lancet study that says we could lower worldwide Alzheimer rates by 40 percent through these personal behaviors.

What are they? Simple.

1. Exercise
2. Diet
3. Brain stimulation
4. Social interaction
5. Stress management

Stoner cites another large study from Great Britain showing that people who exercised the most had a 34 percent reduction in risk of developing Alzheimer’s. Even doing housework every day had a powerful effect.

“Physical activity is the best thing you can do for your brain,” she says.

The benefit grows even more, when novel physical activity – something new to you – is combined with brain stimulation.

She and Activate’s CEO John Spencer say anyone can try out this theory. Just try a new physical movement – say, dance steps that you don’t know – with a cognitive task, like saying all the words you can think of that start with a certain letter.

Some exercises – like dancing and boxing – strengthen the brain by requiring mental focus.

The Journal of International Neuropsychological Society says just one exercise session can improve how our brains work and the part of memory that lets us recognize common information.

“Exercise can have rapid effects on brain function and … lead to long-term improvements in how our brains operate, and we remember,” The New York Times wrote about the study. Science is finding that adult brains can be malleable, “rewiring and reshaping themselves in various ways, depending on our lifestyles.”

The mind-body connection is powerful. And you already know that exercise is good for your heart, lungs, weight, diabetes, and countless other physical issues.

In today’s stressful times, we need to take care of our whole selves – and physical exercise like you find in a gym or studio covers the gamut – body and brain alike.

Ricky Banks is a walking advertisement for fitness over 50 – which makes sense because he owns a successful gym and turned 57 this year.

But it’s true now more than ever after a near-fatal medical emergency this year. Doctors and Ricky believe his healthy lifestyle helped him survive the loss of blood, the s

surgery, and the medically induced coma of his ordeal.

“The doctor said my health level, my fitness level, had a lot to do with my survival and recovery – my heart rate, my blood pressure, not being obese,” Ricky recalls. “I do believe that played a major role in it.”

Ricky’s right. And anyone over 50 should take this as another reason why you need to stay in good physical condition by exercising and eating right.

Being fit improves your chances of surviving health scares and complications that are common after age 50 or so. If you want to bounce back from surgery – or avoid complications from a wicked virus-like Covid-19 – your chances go up exponentially if you stay at a healthy weight, keep your blood pressure where it should be, eat right, and exercise.

A Simple Way of Putting It

You don’t have to be as muscular as Ricky for these benefits to help you before, during, and after surgery or other medical challenges, even one as unexpected as what happened to him. The same is true for more common over-50 procedures like joint replacements.

“Better fitness levels reduce complications when having an operation,” as just one medical organization, the National Health Service of Scotland, explains. “This is because your body can cope better with the stress of the operation. In turn, this improves your chances of avoiding complications, allowing you to leave the hospital and return to your normal quality of life more quickly.

“Keeping an active lifestyle is good for your general health, and if you are normally an active person, it is important to keep that up before your operation.

“People who have low activity levels can improve their fitness within as little as four weeks by taking regular exercise.”

Ricky’s amazing story

Ricky woke up distressed about 2 a.m., passed blood in his urine, and was rushed to a hospital, passing out before he arrived.

His old problem of bleeding ulcers had returned with a vengeance. Doctors used more than 2 dozen pints of blood and put him into a coma to find the source of the bleeding and stop it.

They gave Ricky 50-50 odds of surviving.

But because of Ricky’s heart health, weight, and fitness level, he pulled through.

Now, four months later, Rickey is back in good health, preparing to open a second location of his gym, and grateful that his latest chapter is proving inspirational for others.

“People say, ‘Ricky, you look like you haven’t been through anything,’” he says. “This has made me appreciate my body and how I take care of it. I tell people, ‘I understand, you’ve got to live your life. But be responsible.’”

Was it Freud who said we can’t get through the day without telling ourselves seven little lies?
Or was it a magazine quiz we read in the dentist’s office? Doesn’t matter! The point is: We all love to tell ourselves “harmless” fibs to avoid doing something we know we “should” do. It’s easier than confronting the truth and finding new, powerful motivation to make positive changes. So, in the spirit of countering common nonsense with simple truths, let’s look at seven common excuses people over 50 use to avoid taking care of themselves. If you’ve ever said any of these, call us today at (361)857-5087! We are here to help. Ready?

No. 1. “I hate exercise. It’s so boring.”We make sure “having fun” is a basic component of all our workouts, whether you’re starting
out or have been fit for years. The reason is simple: It IS fun! And if we can’t make it enjoyable
for newcomers, then we can’t expect them to come back, right? Maybe you hated high school
P.E. Time to let that go!

No. 2. “I’m too busy.”
Health experts say we all need to put in at least 150 minutes of moderate-intensity cardio
exercise, plus two sessions of strength training, per week. You can break that up however you
like. If you think you don’t have 30 minutes FOR YOUR HEALTH, then put down your TV remote
and see how it frees up your calendar. Voila!

No. 3. “I can’t afford it.”
You can’t afford NOT to exercise, especially as you get older. And walking, jogging, gardening…
these activities cost nothing. Don’t assume exercise takes a ton of money any more than it
takes all your spare time.

No. 4. “I’m tired/injured/stressed/etc.”
Nothing will give you more energy than exercise – or help you move better, feel better and
sleep better. We can cite a thousand studies to show how working out improves mobility, joint
pain, blood pressure and more. If you think more time on the couch will somehow make you
start feeling better, then enjoy!

No. 5. “I’m too old.”
There is no age at which we can’t exercise and receive its benefits. Again, try this reverse-
psychology on yourself: Are you “too old” to smile? To feel good? To travel, enjoy hobbies, play
with grandkids, and maintain your independence? We didn’t think so. We’re here to show
anyone of any age or ability how to move effectively and safely.

No. 6. “I’m already thin.”
Congratulations…? We’re not talking about being skinny. We’re talking about being healthy –
about moving better, feeling better, and – yes – looking better. Health is SO MUCH MORE than
being “thin.” You need strength, stamina and agility to enjoy life on your own terms.

No. 7. “There’s no point.”
We want to help you take care of yourself, enjoy your body, and protect your health through
physical activity. Exercise is medicine; exercise is prevention; and exercise is life. Let’s help you
get back to living your best life today. We believe in you – and in our ability to share these
simple truths.