What does it mean to have muscle?

When we were kids, we probably thought of athletes and superheroes.

In our 20s, we might have associated muscles with lots of weightlifting in the gym and young men with bulging physiques.

But later in life, we must realize that muscle means more than big biceps.

We need muscle to perform all kinds of tasks—even standing up off the couch requires muscle. It’s that basic to our everyday lives and functions.

Muscle is medicine. Dad’s bods are out, and “strong is the new skinny” is in.

Muscle means life. And we start losing it in our 30s, which can lead to trouble if we don’t do something about it. And that “something” is resistance training – also known as weightlifting or strength training.

Have You Heard of Sarcopenia?
There’s even a medical term for this, losing muscle mass: sarcopenia. The condition is commonly associated with aging, but it is not inevitable. You can prevent it and even reverse it at the gym or fitness studio.

You know the stereotypes about being old and frail.

And you might have noticed that you struggle more to, say, bring in the groceries lately.
Trust us, this is common but preventable and treatable with regular resistance exercise and proper nutrition.

“Sarcopenia can be considered for muscle, which osteoporosis is to bone,” said Dr. John E. Morley, St. Louis University School of Medicine, in the journal Family Practice. 

Dr. Jeremy Walston said in the National Institutes of Health, “Sarcopenia is one of the most important causes of functional decline and loss of independence in older adults.”

If you’re entering midlife or if you’re already more advanced, talk to your doctor about sarcopenia. He should tell you about resistance training to prevent issues linked to sarcopenia, including weakness, increased risk of falling, increased likelihood of fractures, insulin resistance, and obesity.

Being inactive contributes to sarcopenia, which then contributes to inactivity.

Break the Cycle
We’ve all heard the adage, “Use it or lose it,” right? It’s true when it comes to muscles and aging bodies. If you don’t use your muscles, you will lose them. If you use it, you’ll keep it – and all the functional ability and strength that includes.

Doctors have known for decades that exercise can reverse muscle loss caused by sarcopenia. But this knowledge still hasn’t filtered down to our general awareness, where “muscle” still means Arnold Schwarzenegger.

We use resistance bands, body weight, machines, or free weights to increase muscle strength, size, and endurance.

That means you move better, feel better, look better, and sleep better for starters.

IT DOES NOT MEAN you will get huge. Period. Full stop. 

Come see us today so we can discuss strength and muscle, answer your questions, and get you started with a safe, fun, and effective program.

It doesn’t take much to start seeing essential results.

Are you tired of not being able to enjoy your favorite activities anymore? Our team of functional aging specialists will help make them possible 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!

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

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Snacking is bad for you, right?

Well, not necessarily.

When we use the idea of “snacking” for exercise, or just movement, and other aspects of wellbeing, it can take us far on our daily goals to live better.

We still need our full, well-balanced “meals” of gym workouts, running, etc. But these little “sneak ‘em in” tactics can help us move more, improve mobility, manage stress, and feel better.

But too often, we think of movement and healthy living decisions as strictly “all or nothing” options.

• “I will work out 5 times a week and get in the greatest shape of my life” – or do nothing.
• “I will eat only organic vegetables from local farms,” or whatever is handy and tasty.
• “I will manage my stress better than anybody ever, boy, ” which misses the point entirely. 

Say no to the false choice and enjoy doing whatever you can for yourself, whenever you can.

Here are 10 ideas to get you thinking in the right direction.

1. Start the day with stretches. If a body in motion stays in motion, then why not roll out of bed and do a short, comfortable series of stretches to get the blood flowing and limber you up right away? Go crazy and toss in a few pushups.
2. Take a short walk. Yes, longer walks are better – but when you can’t plan your day around going around the block a couple of times, remember that you don’t have to. Just get up, out, and moving.
3. Breathe deeply. You can do this anytime, no matter what you’re doing. Just pause, take a deep breath, and slowly exhale three times, paying attention to nothing but the air going in and out of your body. If this leads to a more extended, quieter period, that’s even better. (You don’t even have to call it meditation.)
4. Simple leg exercises. Can you do 10 squats during a TV commercial? Raise your heels a few times?
5. Park far from the store. The extra steps matter, and they add up quickly.
6. Take the stairs. Even better!
7. Unplug. Put the phone down. Pick up a book. Or your journal. For 10 minutes. You’ll be amazed.
8. Hydrate. Slowly sip a glass of water. You’re replenishing your body, lubricating your brain, and paying attention to what you’re doing.
9. Have some almonds. Or pecans or walnuts. This is smart snacking, literally, and much better than opening a bag of chips.
10. Dance, dance, dance. During housework. While folding laundry. During a commercial break (yes, you’re sensing a theme here). 

Are you thinking of more ideas? Are you realizing how much more you sit daily? We’re here to help, so let’s talk. The point is to move your body, eat mindfully, manage your emotions, and sleep as much as you should. Those are many of the components of well-being, after all.

According to the World Health Organization and the US Centers for Disease Control and Prevention, we all need AT LEAST 150 minutes each week of moderate cardio exercise and two resistance training sessions.

And every little bit helps. So, snack away…

If you’re over 50, stuck in a health rut, and are ready to feel like yourself again, our team of functional aging specialists knows precisely what you need to get your health and fitness back where it should be! 

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!

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

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Thick, bone-in pork chops are as packed with protein as boneless skinless chicken breasts, and so flavorful on their own they need little extra fuss to turn into a tasty dinner. Here they’re the centerpiece of a one-skillet meal that includes colorful spring vegetables bound in a light gravy and paired with brown rice to crank up the fiber, then freshened with a shower of herbs. Serves 2. – Susan Puckett

Ingredients

• 1 tablespoon neutral oil, plus more, as needed
• 2 (6-ounce) bone-in center cut pork chops
• Kosher salt 
• 1 ½ cups diagonally sliced carrots, about ¼ inch thick
• ¾ cup thinly sliced shallots
• 2 teaspoons all-purpose flour
• 1 cup unsalted chicken stock or broth
• 1 teaspoon Dijon mustard
• 1 cup frozen peas (no need to thaw)
• Freshly ground black pepper
• 1 tablespoon unsalted butter, cut in small pieces
• 2 tablespoons chopped flat-leaf parsley
• Brown rice for serving

Instructions

1. Heat the oil in a large skillet with a lid over medium-high heat. Pat the pork chops dry and season with salt on both sides. 
2. Add the chops to the skillet and cook until well-browned, about 3 minutes per side. Transfer the chops to a plate. 
3. Add the carrots and shallots to the skillet and cook, stirring often, adding a little more oil if needed, until lightly browned, about 3 minutes. Stir in the flour to coat the vegetables and cook, stirring, 30 more seconds.
4. Add the stock and mustard to the skillet, bring to a boil, cover with a lid, and reduce the heat to medium. Let it simmer for about 5 minutes, or until the carrots are tender. 
5. Reduce the heat to medium low. Remove the lid and stir in the peas and butter. 
6. Nestle the chops in the vegetable mixture, Cover with the lid and cook until the pork is cooked through (145 degrees on a meat thermometer), 2 or 3 minutes.
7. Remove from the heat, sprinkle with parsley, and serve over brown rice.

Susan Puckett is an Atlanta-based food writer and cookbook author.

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 ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

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

Do you enjoy travel?

Maybe you’ve been looking forward to this time of life to see more of the world?

An educational travel organization for mature adults is gearing up for a big summer. Whether you connect with Road Scholar or go on your own or with others, the 50-year-old group is promoting a multitude of great travel ideas for active individuals with a spirit of adventure.

We love the wording and tone of its new Age Adventurously Report, which focuses on topics like stretching your travel muscles, regaining confidence, and how to make aging your most excellent adventure.

“It’s waking up every day believing that there are still new things to discover and experience,” Ruth Riggs, 70, told the group for its report. “And it means… not putting anything off that you want to do.”

The group surveyed people aged 50 to 98. Two-thirds were Baby Boomers, and about three-quarters were women. The non-scientific survey found that 94% of over-50 respondents said that being curious and optimistic about life contributes to health, happiness, and well-being.

“Those who travel more are happier and healthier,” the report says. It helps them stay mentally and socially engaged, as well as physically active.

Today, people over 50 are more adventurous than ever before – including Gen X-ers over 50, Baby Boomers, and some in the Silent Generation that came before.

They still want to try new things and see new parts of the world.

The survey found that women in the Baby Boomer generation have more independence than previous generations. They have more time to travel, and they’re still healthy enough to do it.

As great as travel is, we love that Road Scholar ranks this as the No. 1 most popular aspect of aging adventurously:

Staying physically active and healthy — with 82% of respondents putting it at the top, ahead of traveling to new places and continuing to learn and grow.

Respondents also said they’re finding adventure by learning to garden, playing pickleball, traveling without a spouse, getting a tattoo, and starting a business. They’re learning to ballroom dance, ride motorcycles, SCUBA diving … all sorts of fun, new activities that require physical fitness and a glimmer of fun.

The group is promoting Age Adventurously Day on June 8 and encouraging everyone to plan to do something outside their comfort zone for fun.

It fits beautifully with our philosophy that fit people over 50 maintain their independence and quality of life, with options to take on anything they choose. 

As Kim Francis, 67, told Road Scholar, “I don’t have to run a marathon, but I want to run around the yard with my grandkids. I don’t need to stand on my head, but I want to stand in line at Disneyland. I won’t climb Mount Everest, but I want to climb the stairs.”

We are here for all that and more – to help give you the strength, endurance, and agility to live life on your own terms.

Are you tired of not being able to enjoy your favorite activities anymore? Our team of functional aging specialists will help make them possible 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!

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

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

You might’ve noticed that you’re seeing collagen promoted more and wondered what that’s all about. And maybe you’ve previously heard about collagen in connection with skin care.

But it also plays a significant role in keeping your whole body strong and healthy, and it’s getting more attention nowadays.

Collagen is the most abundant protein in the human body. It’s essential for healthy joints, bones, skin, nails, muscles, and even digestion. Think of it as the glue that helps hold everything together.

Our natural collagen production starts to slow down after age 30, and the effects become more noticeable.

Many people over 50 use collagen supplements to reduce joint pain, support muscle recovery, and improve skin elasticity, even smoothing wrinkles. It can help you stay more active, recover more easily, and look and feel better doing it. Collagen may even boost bone density and improve gut health.

It’s easy to include in your daily routine. Stir a scoop of collagen powder into coffee, tea, or smoothies. Look for healthy snacks that list it on the label. And don’t forget food sources that support your body’s collagen production, like:

• Eggs
• Chicken skin and cartilage
• Fish (especially with skin)
• Citrus fruits (rich in vitamin C)
• Leafy greens and nuts

Tell us if you have any questions about a healthy diet or supplements. We are here to help you feel like yourself again.

Our team of functional aging specialists knows precisely what you need to get your health and fitness back where it should be! 

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!

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

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Do you want to feel better? And move better, too?

Of course you do – everyone does. It’s one of the biggest motivators for getting fit after 50 or staying fit later in life.

People start to complain that their back hurts or that they feel stiff in the morning. But those who feel good and move well know that how you feel is inextricably linked to movement.

To feel better is to suffer fewer aches and pains. Less stiffness. It’s to have more ease walking, twisting, climbing, bending, getting out of the car – the everyday movements that make up your life. From there, it’s sports, playing with kids, and all the other things you enjoy.

That’s where mobility comes in. Along with strength training and endurance, it’s a key part of healthy aging. But it often doesn’t get the attention it deserves until something starts to feel off.

It’s often confused with flexibility, which is the ability of a muscle to lengthen passively, like when you touch your toes or someone helps you stretch.

Mobility, on the other hand, is your ability to actively move a joint through its full range of motion with control. Think of raising your leg in front of you without leaning or using your hands.

As one trainer explains, “Flexibility is what someone can do to you. Mobility is what you can do for yourself.”

As we age, we naturally lose muscle mass and elasticity. We also tend to sit more and move less, which can lead to:

• Poor posture
• Joint stiffness and pain
• Loss of balance and coordination
• Higher fall risk
• Difficulty performing daily tasks

But the solution isn’t to slow down! It’s to move more and smarter. Exercise can reverse many of these declines and help us stay active, independent, and pain-free.

A Well-Rounded Approach

Improving your mobility doesn’t have to mean spending hours in the gym every day. When you visit us and tour our facility, keep these practices in mind. 

1. Strength Training
Strong muscles support your joints and improve how your body moves. Exercises like squats, lunges, and deadlifts build strength and stability, especially around the hips, knees, and back.

2. Stretching
Stretching helps release tight muscles and improve flexibility and range of motion.

• Dynamic stretching (like arm circles or leg swings) is excellent before workouts to warm up.
• Static stretching (holding a stretch for 30–60 seconds) is ideal after workouts to cool down and lengthen muscles.

3. Yoga and Pilates
Both are low-impact, adaptable, and powerful for improving balance, core strength, posture, and flexibility.

• Yoga involves flowing poses and deep breathing.
• Pilates focuses more on alignment and controlled movement.

Even one or two classes a week can help you feel looser, stronger, and more stable.

Improving mobility doesn’t require perfection, just intention. Two to three weekly strength sessions, plus daily movement and stretching, can bring lasting results. The key is to start small, stay consistent, and build from there.

If you want to feel better, you simply must move. We’re here to help you do just that.

Interested in changing your life for the better? 

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.

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Here are some of the questions we’re often asked regarding exercise after age 50. Let us know of any other questions you have! We are happy to answer them.

Question: Will lifting weights make me big and bulky?
Answer: No! Strength training is absolutely essential to healthy living as we get older. We’re not talking about body building. Trust us: It takes a ton of concentrated effort over a long period of time for healthy young men to get “big and bulky.” It will not happen to you.

But you will be preserving muscle, which is necessary for all movements, including everyday tasks like bringing in the groceries and picking up babies. You’ll also improve your balance, making you less likely to fall, and your bone strength, making you less likely to break something.

Q: Isn’t walking enough exercise for older people?
A: No, it’s not. Sorry – not sorry, as the kids say. Walking is a great start, so if you’re already doing it, then keep it up. And if you’re not, then by all means start. But you need cardiovascular exercise that’s more vigorous; strength training; and agility work, like stretching.

Q: What’s the best kind of exercise for me?
A: The kind that’s fun. The kind you will do regularly. The kind that helps you feel, move and look better. That can be just about anything, and we can help you find the right activity and location for you, even if it’s not with us

Are you tired of not being able to enjoy your favorite activities anymore? Our team of functional aging specialists will help make them possible 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!

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

If you have any questions, call us at (361-857-5087), and we’ll discuss how we can help you!

Sheri knew something was wrong.

She’d always been active, particularly enjoying daily walks. But lately, her balance and posture had been off. Her knees jerked, and her hands trembled.

So, when her doctor diagnosed her with Parkinson’s disease last year, it was almost a relief.
“At least now I knew,” says Sheri, 73.

She started an exercise regimen designed to help relieve some of the symptoms of Parkinson’s. It started working quickly. Sheri felt less pain, and her balance and posture improved. And she has stayed committed to staying active.

“Movement is the most important thing,” she says, noting her support group – adult children, “prayer partners,” and friends who stay in touch with her.

More Than 10 Million Cases Globally
April is Parkinson’s Disease Awareness Month, a good time to discuss how exercise can lessen symptoms and improve quality of life.

Parkinson’s is a neurodegenerative disorder that affects the brain, and symptoms can include tremors, problems with walking and balance, and limb rigidity. 

More than 10 million people worldwide have it, according to the Parkinson’s Foundation. In the US alone, more than 60,000 people are diagnosed each year, almost all of them after age 50.

The cause is unknown. There is no cure. Treatments include medication and surgery, says the Parkinson’s Foundation. It is not fatal itself. But complications are the 14^th leading cause of death in the US, says the Centers for Disease Control.

Exercise Is Essential
“Any kind of exercise you do consistently will help improve your Parkinson’s symptoms and overall health,” the Parkinson’s Foundation says. That’s because exercise might slow the progression of the disease. It also:

• Improves muscles, bones, flexibility and balance
• Helps with lung capacity
• Keeps you socially active
• Boosts confidence and mood

Boxing is an increasingly common activity for Parkinson’s patients. “Non-contact boxing-inspired classes can reverse, reduce, and even delay the symptoms,” says Rock Steady Boxing.

“Boxers condition for optimal agility, speed, muscular endurance, accuracy, balance, hand-eye coordination, footwork, and overall strength to defend against and overcome opponents,” Rock Steady says. “Parkinson’s causes a loss in many of the same elements that boxers condition to improve.”

Also, the Parkinson’s Foundation recommends activities such as:

• Golf
• Walking
• Bicycling
• Dancing, since learning steps while moving can boost cognition, like boxing exercises
• Swimming
• Tai chi and yoga to help with balance

Exercise Gives Back Some Control
Sheri says she’s committed to her walking routines and other activities. They help her feel better physically and boost her spirits. 

“This is something I can control,” she says. “I felt so out of control with the Parkinson’s. And this helps me feel so good, I can’t tell you.

“In the evenings, if I’m down in the dumps, I go out walking and it makes such a difference. I’ve been blessed that it’s not worse and that there’s something I can do to help it.”

Interested in changing your life for the better? 

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.

Dan King, 65, lives by the “use it or lose it” mantra.

“If you’re not pushing yourself physically, you’re signaling your body to decay faster, to degrade faster, and I don’t want that,” Dan says. “I want this chassis to support everything I love to do for as long as possible.”

Dan is one of 4,000 athletes worldwide who competed recently in the World Masters Athletics Indoor Championships in Gainesville, Florida.

The event, held every two years, divides track and field competitors into age categories starting at 35 and going as high as necessary.

Two of the oldest participants are a 104-year-old man from Thailand and a 96-year-old woman from New York. The Gainesville newspaper’s site has some great photos.

Fitness = Values
Dan, of Boulder, Colorado, values fitness as a personal value, which he treats with the same reverence as honesty, integrity, compassion, and reliability.

“The competitive aspect of running is the icing on the cake of a lifestyle decision,” he explains. “You know, it gives me something to build goals around and to use to create focus, and it focuses me on being a little bit cleaner with my diet.”

His muscular arms make Dan look like a multi-sport athlete. But the heavy lifting is for lifestyle, not running.

“I do lots of strength training and the reason I do it is not because I think it makes me a better runner,” he says. “I do it because I think it allows me to live a better life as a 65-year-old. It helps me live. It helps me ski and play golf, go on hikes with my wife.”

That is the value of having fitness as part of Dan’s culture. He doesn’t wallow in remorse when he loses a race. Dan is competitive, but he has higher goals.

“I want to age well, and I want to be fit,” Dan said. “I want to be able to do things I love as long as possible.”

National Senior Games Coming Soon

More than 11,000 athletes are expected to attend the National Senior Games in Des Moines, Iowa, this summer.

“Senior Games provide the camaraderie and challenge of competitive sports to older adults, promote health and well-being, and inspire participants to keep moving,” event organizers say on their website.

“We believe it’s never too late to get active,” the group continues. “Many Senior Games athletes try a sport for the first time in their 50s, 60s, 70s or beyond — and it changes their lives forever.”

We couldn’t agree more. It’s never too late to get fit, whether you want to compete in events like this or enjoy your life more.

We are here to help. See us today.

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

Picture this: Your grandchild runs toward you, arms outstretched. You bend down to scoop him up—except your back twinges, your knees protest, and you struggle to stand tall. Sound familiar?

Or maybe you catch yourself slouching, with that rounded back that makes you look and even feel older than you are.

Both are common signs that your posterior chain—the powerhouse of muscles running down your backside—needs some love. This system includes your glutes, hamstrings, lower back, and calves.

Together, they’re responsible for almost everything: lifting, walking, climbing stairs, even standing upright without pain.

At the center of it all is your gluteus maximus, the most significant muscle in the human body. But it’s a team effort.

Dozens of muscles and over 50 bones, including your spine and pelvis, work together to keep you balanced, strong, and moving well. These muscles can weaken as we age, especially if we sit more. The result? Back pain, poor posture, and a higher risk of falls.

The good news? You can build a strong, supportive posterior chain at any age. Start with simple moves like glute bridges, bird dogs, and step-ups. Ready for a little more? Romanian deadlifts and kettlebell swings add power and stability. Two to three focused sessions a week can make everyday life—picking up grandkids or hauling groceries—easier.

Because a firmer backside means a better life, come in today and let’s work on yours.

If you’re over 50 and feeling behind in your life rather than ahead, our team of functional aging specialists is here to help you reclaim your life! 

Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Learn more here: 21-Day Longevity and Strength Program.