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!

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.

Todd Allen and his wife took a European trip seven years ago.

He felt terrible by the time they got home.

Blood tests revealed cancer. Stage 4. Bone marrow.

Todd underwent 18 months of chemotherapy and had knee and hip surgery.

Never much for exercise, Todd then made a decision: “After the recovery, I said I gotta get my act together.”

“I’ve been a gym rat ever since,” Todd, now 65. Now, with a healthy prognosis, he wakes up early each morning to lift weights, runs stairs, and do other physical activity. “I look better now than I ever have in my life.”

The Research on Exercise and Cancer

Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering the risk of heart attack, stroke, diabetes, and more.

Strength training is essential to help maintain muscle and bone density. People generally lose muscle mass with age, and cancer exacerbates the decline.

The National Cancer Institute shares robust data about how exercise can reduce the risk of certain cancers:

• Breast cancer by 20 to 80 percent
• Endometrial cancer by 20 to 40 percent
• Colon cancer by 30 to 40 percent

The Clinical Oncology Society of Australia issued formal guidelines recommending exercise as a part of treatment for all cancer patients. It said:

• Exercise should be a part of standard care for cancer patients to fight the disease and the side effects of treatment.
• Treatment teams should promote physical activity so patients meet exercise guidelines.
• Patients should be referred to an exercise physiologist or physical therapist.

“If we could turn the benefits of exercise into a pill, it would be demanded by patients, prescribed by every cancer specialist, and subsidized by the government,” said Dr. Prue Cormie, author of the organization’s report. “It would be seen as a major breakthrough in cancer treatment.”

A healthy lifestyle should include exercise – which also helps limit other factors like obesity and blood pressure before and after cancer.

After treatment, exercise helps restore self-esteem and a sense of control, which cancer strips from patients, says Andrea Leonard, founder of the Cancer Exercise Training Institute. “Teaching them to regain control empowers them, increases esteem and confidence, and takes them from victim to survivor.”
‘Let’s Get Some Life While We’re Here

For Todd Allen, working out at the gym brings him the variety, social interaction, and mental health benefits he craves.

“I love the comradery,” he says. “You have to show up, or you get razzed. That’s key for consistency.”

With his health now solid and his outlook bright, Todd is committed to enjoying every day.

“Let’s get some life while we’re here,” he says. “I’m going to hold onto this thing for as long as possible.”

If you want to lower your risk of a heart attack, stroke, diabetes, and cancer while building a camaraderie with like-minded peers, Your Personal Best Training Studio is for you. Our team of functional aging specialists will assist you with your health and fitness goals.

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.

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.

Sometimes when we’re stuck, it takes a loved one’s guidance to help us take the first step toward reaching a goal.

It can be that way with fitness over 50, whether the loved one is a spouse, friend – or even an adult child.

Fitness has a way of bringing people closer together.

Take Sandy Bauer, 77, who admits that, until recently, she never cared for exercise. She wanted to lose weight, gain confidence, and feel better about her appearance, but nothing motivated her.

“The worse I looked and felt, I just sat around feeling stuck,” she says. “I couldn’t get out of it.”

But now, Sandy can’t stand to miss a workout. She’s hooked – losing pounds and feeling better than ever.

The difference? She took the advice of her daughter, Kim Chiodo, 52, and started working out with Kim’s trainer at a gym.

“It’s taken me a lot to get started,” Sandy says. “But now that I’m doing it and feeling better, I really enjoy it. I like the way it’s helping me, so it makes me want to keep going.”

Working out with other people is an excellent route to fitness that millions of older people have found. As Sandy learned, the social interaction provided by exercise is one of its most essential elements for older people.

And exercising with family members is a great way to share common interests, encourage each other, and establish positive habits without feeling nervous about stepping into a gym or studio for the first time.

Sandy recently moved to Kim’s city, and that helped, Kim said.

“I knew her potential, but I could see her aging in a way that I knew she didn’t have to,” said Kim, 52. “She was exhausted, down, and frustrated by her limitations, and I knew she was capable of more.”

Sandy has been enjoying lifting weights for the first time in her life for more than four months now. And she has learned the vital importance of strength training for older people. It staves off muscle loss, known as sarcopenia, and improves bone density, balance, sleep, and mood.

Sandy arrives at the gym smiling, happy to talk with everyone she sees because she’s so excited.

“I feel proud that I have done this,” says Sandy, a former dental assistant.

But no one is prouder than her daughter, a speech pathologist.

“I’m so happy that she has this newfound confidence in doing something that she never really explored,” Kim says. “She’s happier. It keeps her mind engaged. It’s elevated her mood. She feels better about herself.

“It gives me goosebumps and peace and happiness. It’s been a bonding thing between the two of us.”

The admiration is mutual between mother and daughter.

“Every time Kim puts something on, she looks so beautiful,” Sandy says. “That’s what I’m striving for. She looks so good, she feels good, and she’s strong. She’s my idol. I hope I can continue as she does.”

Men and Women over 50, bring your parents and let us improve your quality of life by restoring your strength, improving your balance, & reducing your joint pain. Try our 21-Day Longevity and Strength Program so you can enjoy your favorite activities with your parents for years to come.

Why be fit after 50? For millions of people worldwide, their No. 1 reason is their grandchildren.

Being an active grandparent requires physical ability – strength, endurance, and flexibility – that you can build in a gym or fitness studio.

When the grandchild is an infant, you want to get down on the floor and back up again. As the kids grow and get heavier, you’ll pick them up and carry them around. By the time they can run, they want Grandma and Grandpa to play outside.

Get them away from screens and engage in creative play that neither of you will think about as “exercise.”

Gain confidence with strong legs, back, core, glutes, and more. We’re here to help, so come tell us about your special little ones, and we’ll get you in shape for fun, healthy activities like…

• Visiting a playground to swing, climb and help them explore.
• Hiking in a neighborhood or out of town on a trail. Look for certain wildlife or birds. Play “I Spy with My Little Eye” or scavenger hunt games.
• Bicycling – As they keep growing, think of the special times you’ll have riding together.
• Snowshoeing, skiing, snowmobiling – Don’t let winter keep you inside. Bundle up, stay safe, and have fun.
• Skating – Roller-skating at a rink or on your sidewalk, plus ice skating in the winter.
• Working out – If you’ve walked them to, say, gymnastics practice, sneak in your own workout if possible.

Stay fit all year long with us. You can start now by trying our 21-Day Longevity and Strength Program, and you will be able to pick them up and carry them for years to come.

There’s bad news about new year’s resolutions, and then there’s good news.

First, the bad news: Most of them fail.

Now the good news: People over 50 have more life experience and tools to succeed at them. You’re more realistic, focused, and balanced.

As fitness experts, we know that plenty of people start each year wanting to get in shape. So, they join a gym or studio like ours, determined to stick with it, lose weight, eat better, etc.

That’s great. We want everyone to gain the benefits of exercise. But not as many incorporate fitness habits into their lifestyle for the long term.

We’re here to help. We look forward to answering any questions you have. Here are a few ideas to get you thinking on track.

1. Embrace Your Hard-Earned Wisdom. Nobody knows you better than you, especially at this point in life. You’ve set and reached many goals before. You know which kind of exercise you like, what time of day works for you, etc.
2. Forget Anyone’s Expectations. Along those lines, shake loose society’s standards about what your body is “supposed” to look like. If for no other reason, move your body because it makes you feel good. The rest will follow.
3. Focus on Movement, Not Weight. That number on the scale is not the most crucial factor.
4. Slow Your Roll. By now, you’ve probably learned the value of starting with one specific goal. It can be as simple as walking around the neighborhood three times a week or joining one of our sessions a certain number of times per week.
5. Revel in Your Freedom. People over 50 tend to have fewer children at home, so there’s less pressure to rush back to the daily grind after the holiday break. And retired people get even more freedom from the onslaught of job stress after the period of holiday bliss.
6. Remember What You Want – Specifically. Get specific. (“I want to play ball with Timmy this spring,”… “I want to feel stronger on the golf course,”… “I want to look good when I walk my granddaughter down the aisle.”). Remember this goal whenever you’re frustrated or need motivation.
7. Count Your Blessings. Exercise is a celebration of what we can do – not punishment for other actions. It’s a chance to show you want to be here and happy for as long as possible. Gratitude is a much better motivator than complaining or channel-surfing.
8. Grab a Buddy. Many people are more likely to succeed with someone than alone, whether with a friend, adult child, or spouse. Or come in and make new workout friends here. The social component is one of the countless blessings of being a member.
9. Avoid the Label. Don’t think of it as a “New Year’s Resolution.” That’s too much pressure! You’re moving that body every day, one day at a time.

Remember, we’re here for you! Let one of our functional aging experts help you reach your goals. You can start now by trying our 21-Day Strength and Longevity Program.

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. 

You can still get plenty of intentional movement even when you can’t work out.

Heck, it’s even more important on those days.

If you think about how you can move more, even in little doses, throughout a typical day, it all adds up before you even realize it. Exercise is still important, but don’t overlook simply MOVING your body daily, no matter what.

Here are ten easy ways to move it (so you don’t lose it).

1. Stretch for a few minutes each morning.
2. Walk to the mailbox every day.
3. Park at the far end of lots, so you’ll have to walk farther to the building entrance.
4. Take the stairs instead of elevators or escalators.
5. Invite someone on a walk to catch up rather than meeting for lunch or coffee.
6. Stand up when making phone calls or checking emails.
7. Set a timer to get up and move around every 30 minutes.
8. Dance during every commercial break when you’re watching TV.
9. Wear a fitness tracker and set goals for steps, calories, or minutes spent in motion.
10. Walk to run errands or shop whenever possible.

What else can you think of?

Incorporate moves like this into your daily lifestyle – plus regular visits to exercise with us. Give our 21-Day Strength and Longevity Program a try, and you’ll be on your way to a fitter, healthier, and happier you.