If you think there’s no point in exercising over the holidays, tweak your thinking just a bit.

Focus on getting in at least a little intentional movement daily, even when you can’t exercise.

In your efforts to be consistent, this is one of those “a little is better than nothing” instances. Thinking about how you can move more, even in little doses, adds up before you realize it. So, don’t just shrug and sit for another college football game!

If you’re with family, look for ways to incorporate them into your activity, too, so it becomes a social or bonding moment. Snowball fight with the kids? Flag football in the park? Heck, yeah!

Here are 10 easy ways to move it (so you don’t lose it) during the holidays or at any time.

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 a goal 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 – and you’ll be on your way to a fitter, healthier, and happier you before the new year starts.

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.

Throughout your life, you’ve probably had periods where you felt like everything was in balance. You were healthy, your relationships were strong, and your career was going well…

And, if you’re like most people, you’ve also had those moments when you felt unbalanced – like something wasn’t right, dragging you down in other aspects of life.

It’s true throughout life that we have our greatest wealth if we have our health. And, more than ever, as we mature, fitness plays an even greater role in our overall wellness or well-being—how we feel across the board.

Over the holidays, it’s an excellent time to review your balance (or wellness/wellbeing) and how to protect it.

What Is Wellness?

The National Institutes of Health (NIH) writes, “People often think about wellness in terms of physical health — nutrition, exercise, weight management, etc., but it is so much more. Wellness is a holistic integration of physical, mental, and spiritual well-being, fueling the body, engaging the mind, and nurturing the spirit.”

The University of California says: “Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness; it is a dynamic process of change and growth.”

Most experts list six to eight categories of well-being. Here’s the breakdown provided by the International Council on Active Aging:

• Physical – Exercise and nutrition are essential to maintaining independence and health. Being strong helps us retain a LITERAL balance to prevent falls!
• Emotional – “coping with challenges and behaving in trustworthy and respectful ways.”
• Intellectual/Cognitive – “engaging in creative pursuits and intellectually stimulating activities.”
• Professional/Vocational – using your “skills while providing personal satisfaction.”
• Social – “interactions with family, friends, neighbors and chosen peer groups.”
• Spiritual – “living with a meaning and purpose in life, guided by personal values.”
• Environmental – promoting a healthy environment; understanding how different environments affect you.

Some Simple Tips

1. Move More / Sit Less. Everything you do adds up. 
2. Volunteer online or over the phone. Call local charitable organizations, community centers, and your religious leaders.
3. Express yourself. Write in a journal, paint, play music, or sing. Talk about your feelings with family, friends, therapists, or spiritual leaders.
4. Limit time watching the news or looking at social media. 
5. Meditate or pray each day. Schedule the time and treat it like a necessary appointment.
6. Read books. Talk about them in an online book club or with family and friends.
7. Research for your next trip, or plan something to look forward to.
8. Try to be thankful, tolerant, and patient with yourself and others. 

Making positive changes and reinforcing good habits are super-important, says the NIH (and our experience). Things like scheduling, accountability, convenience, and HAVING FUN will help.

Being part of a gym or fitness community is an invaluable way to build the necessary balance. We’re here for you now and in the future.

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.

Did you see the recent news reports about a study that found almost 75 percent of American adults are overweight or obese? The study was published in The Lancet and then reported in The New York Times, CNN, and other broad outlets.

The study reported that figure is up from about 50 percent in 1990.

Experts say the hike is due to our eating too many ultra-processed foods, not getting enough fresh produce, and being too sedentary.

“The study’s authors documented increases in the rates of overweight and obesity across ages,” The Times wrote. The study “shows how more people are becoming overweight or obese at younger ages than in the past. Both conditions can raise the risk of diabetes, high blood pressure, and heart disease, and shorten life expectancy.”

The study defined “overweight” adults as those with a body mass index of 25 or higher and “obese” at over 30. BMI is an imperfect measure of whether an individual has too much body fat. But “from a scientific perspective, experts said, BMI is correlated with other measures of body fat and is a practical tool for studying it at a population level,” The Times wrote.

Let’s not quibble. We have an obesity problem in many countries. 

Can you commit to living at a healthy weight and helping loved ones do the same? Eating right and exercising regularly remain the keys to success. We are here to help, so call or visit 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.

Juaquita Gray is a 59-year-old champion athlete who can’t even imagine slowing down.

“I think, ‘I cannot get slower and jump less far if I maintain my body,’” says Juanita, an Air Force veteran, Defense Department contractor, and leading masters track competitor.

Part of her secret comes from strength training and dynamic mobility exercises. Even if you never want to compete in track and field, you need to focus on strength and mobility, too—just to enjoy your health, quality of life, and activities of your choice.

Dynamic mobility exercises are designed to increase a joint’s range of motion, but Juaquita also uses them mentally.

“It conditions the body and the mind,” she says, boosting her determination and success.

First, the dynamic mobility exercises give her the flexibility in joints and muscles to run the 50, 100, and 200 meters and do the long jump and triple jump. According to mastersrankings.com, she is No. 2 in the U.S. in the triple jump for women 55-59, fourth in the 50, and sixth in the 100.

Three days a week, Juaquita performs walking lunges, jumping jacks, squats, leg swings, arm swings, side lunges, and many others.

She lives on the third floor of her building and avoids the elevator. She works on the eighth floor of another building and chooses stairs.

“These dynamic moves also enhance the connection between the brain and muscle functioning,” Juaquita said. “I believe it has a positive effect on my fast twitch muscles,” which helps with sudden bursts of energy involved in activities like sprinting and jumping.

Mobility and Active Adults

Mobility goes beyond flexibility, and it’s important to all of us as we age. 

“Flexibility is what someone can do to you – it’s passive,” trainer Ryan Carver says. “Like when a physical therapist bends your leg into a certain position. But mobility is in another camp. Mobility is doing the work.”

And it’s key for everyday tasks like putting on a coat or getting out of bed without stiffness.

Mobility exercises usually involve bodyweight and other strength training moves, like squats and deadlifts. They give us the long-lasting ability to move joints properly and avoid pain, more than mere stretching, which can bring temporary relief.

Moving with stability and control (another phrase for “mobility”) can become more challenging as we age. Poor mobility can cause us to lose the ability to do things we enjoy, increase our risk of falling, and experience social isolation.

By working out to increase our mobility, we help avoid injury, protect and support joints, and maintain a fuller range of motion.

“I’ve never really been a big competitor,” Juaquita says. “I just go out there and do it. Of course, I want to win, that’s wonderful, but I don’t mind if other people win. The opportunity to race, especially at this age, is great because not many people do this at our age.”

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? 

Click here for a FREE copy of our Hip Mobility Guide: https://go.ypbtrainingstudio.com/hipnosis-hip-exercise-guide-1311.

Buff Santa is on his way, and he has a special point for you this year as you begin your holiday shopping:

A thoughtful gift can send a powerful message of support about fitness to anyone you love, regardless of where they are on their journeys, newbies and veterans alike.

Use this list to start brainstorming ideas that will give them a pat on the back or maybe even expose them to something new to try.

If Santa can get in shape, then anyone can!

1. Protein Snacks. We need more protein as we age, which can be incredibly challenging for people on Wegovy, Ozempic, or similar weight-loss drugs. Help make this easy with healthy protein snacks, like boxes on Amazon or protein shakes/mixes that fit their dietary preferences, from milk-based to vegan.
2. Apple Watch Ultra 2. This one sports a black titanium case with the latest connectivity, health, and safety features, plus the most accurate GPS in a sports watch. Plus, admit it: This looks awesome.
3. Athleisure Wear. A lot has changed since the days of grey sweats and old T-shirts. Help your loved one “level up” their fashion game with sleek, moisture-wicking tights, tops, socks, and delicates from Lululemon on the higher end and Target on the lower.
4. Pickleball Set. The game that keeps on growing … and shows no sign of slowing down in popularity. This set from Nettie comes with four paddles, four balls, four sweatbands, and free shipping. 
5. Mix It Up with Socks. Seriously, even plain socks are great gifts because you need more when you’re working out regularly. The variety is wide, from no-skid bottoms to charity-based Bombas to novelty socks with funny sayings like, “Do you even lift, Bro?”
6. The Workout Dress. This might be what Audrey Hepburn would’ve worn to a Jane Fonda workout class: a little black dress that’s sporty, flattering, and functional for all kinds of exercise.
7. Blue Light Glasses are a low-cost item with plenty of fashion options. Take a look here. The idea is to give our eyes a break from the hours we spend reading on electronic screens. They can also improve sleep.
8. Bala Bangles. Ankle and wrist straps add a little weight to any activity, and this brand has caught on with its fashionable approach. $55. 
9. Personal Power Plate. No gift list would be complete without at least one high-ticket item. This one lets you sample high-vibration technology that supposedly improves your workout. It’s 25 percent off now in a pre-Black Friday promotion. $1,421.25.
10. Lessons, classes, or private training sessions. Give a new experience or expert coaching. Talk to us about options here or locally. That would be fun.

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.

As you might have heard, sitting too much is a health hazard.
 
There’s even an actual medical condition tied to it that’s serious, despite its funny name: Dead Butt Syndrome.
 
It doesn’t mean your butt is dead, of course. The technical term is “gluteal amnesia,” which means the muscles of your rear end have forgotten how to do their job. And make no mistake, the butt muscles are hugely important, helping to stabilize the pelvis, keep your body in alignment, and even stand and walk.
 
DBS can cause back pain, tight hips, and balance issues. Bones in the spine can become compressed, and the butt muscles can stop activating after just 30 minutes of resting on them.
 
If you have to sit for prolonged periods, set an alarm so you’ll get up and walk around every hour or so.
 
Too much sitting speeds up the aging process, is bad for bone health, and lowers muscle mass and energy levels.
 
A study in Taiwan of 480,000 people found those who sit most of the day had a one-third higher chance of dying from cardiovascular disease than people with less sedentary jobs. And that’s just one example of the research.
 
Regular exercise is vital to keeping these muscles active and robust, particularly movements like squats and lunges. Call us today, and let’s keep your butt alive and well!

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.

Fritz Burkey thought he was going to the gym often enough. He seemed to be doing OK with his health and fitness despite the slow but steady weight gain over the years.

Then his doctor told Fritz, 61, that he was pre-diabetic.

And Fritz got serious about losing weight, gaining strength, and arming himself with healthier habits. 

“Step 1 was figuring out my motivation,” says Fritz, a lawyer, “I want to be around for my kids. I want to be active and healthy as I get older. I damn sure don’t want to get diabetes.”

Now, after increasing the number and intensity of his gym visits, Fritz has reached his goal weight and even set a new one. He’s feeling better, eating right, and on a path that’s making his doctor happy.

Exercise and Eating Are Crucial in Fighting Diabetes

In the United States and Canada, November is Diabetes Awareness Month, a great time to highlight the link between exercise, diet, and the disease, especially for people over 50.

The American Diabetes Association says 30 million Americans have diabetes, the seventh leading cause of death in the United States. Diabetes Canada says someone in the country is diagnosed every three minutes.

A person’s weight is a major factor. Exercise and proper eating are essential in preventing and managing diabetes.

The ADA says we can take steps to prevent type 2 diabetes, the most common form. “Stay at a healthy weight, eat well, and be active. With these steps, you can stay healthier longer and lower your risk of diabetes.”

The ADA defines type 2 diabetes as “characterized by high blood glucose levels caused by either a lack of insulin or the body’s inability to use insulin efficiently. Type 2 diabetes develops most often in middle-aged and older adults but can appear in young people.”

Among Americans aged 65 and older, 25.2 percent or 12 million people have diabetes, the ADA says

If you think you might be at risk, talk to your doctor. If you have been diagnosed, know about proper eating and exercising and care for yourself daily.

How exercise helps
Physical activity:

• Helps lower blood glucose, blood pressure, HDL cholesterol and triglycerides
• Lowers risk for pre-diabetes, type 2 diabetes, heart disease and stroke
• Relieves stress
• Strengthens the heart, muscles and bones
• Improves blood circulation and tones muscles
• Improves flexibility and reduces inflammation

And no, you’re not too old to start.
“Even if you’ve never exercised before, you can find ways to add physical activity to your day,” the ADA says. “Even if your activities aren’t strenuous, you’ll still get health benefits.”
For Fritz, it’s been purposeful resistance and high-intensity interval training, learning about diet, eliminating sugar and how his body uses energy, and monitoring his progress every day.
“The toughest part,” he says, “was deciding to change.”

>Let us show you the healthy path to preventing and treating Type 2 diabetes and other ailments common later in life.

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.

Diwali, the Hindu festival of lights, is a five-day annual celebration in late October and early November, with festivities that include prayer, fairs, fireworks, gift-giving, and feasting. Whatever your heritage, it’s a great time to share a feast of Indian-inspired dishes with friends, whether prepared or picked up from a restaurant or market. And whatever the menu, a round of fresh-made lassis, the ubiquitous yogurt-based drink served at every Indian restaurant, would be a welcome treat. Serves 2.

Ingredients

1. 1 cup chopped very ripe fresh mango (or  frozen mango or canned mango pulp) very cold
2. 1 cup plain whole-milk yogurt, very cold
3. ½ cup milk (any kind), very cold, or more, as needed
4. A few dashes of ground cardamom, optional
5. 2 to 4 teaspoons honey or sugar, or to taste
6. Other optional flavorings: saffron, cinnamon, rose water, vanilla
7. Crushed pistachios or almonds for garnish, optional

Instructions

1. Place the mango, yogurt, milk, and a dash of cardamom (if using) in a blender and puree until smooth. Add honey or sugar to taste and blend in. 
2. If it’s too thick, thin with a little more milk. You can also add a dash of other flavorings if you wish. (The lassi may be made up to 24 hours ahead of time and refrigerated.) 
3. Pour into 2 glasses and sprinkle each with a pinch of cardamon and/or saffron threads or nuts 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 ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

A record 11,978 athletes from around the world just wrapped up the Huntsman World Senior Games in Utah. The event has been held since 1987 for athletes 50 and over in everything from track and field to bowling, basketball to disc golf, and softball to triathlon.

Those 12,000 people represent the growing enthusiasm behind “older” people enjoying sports.

They’re not letting age keep them from doing what they love.

Many of them know that training at a gym is the best way to build the strength, stamina, and agility they need to excel.

How about you? Did you used to enjoy playing a sport or two? Are you hoping to take one up soon?

Regular exercise at a gym or studio can keep you ready for anything – even if you don’t care about playing sports.

“Be fit – or suffer the consequences,” says the US Tennis Association to anyone who wants to keep playing past middle age.

And it’s not just tennis! Many sports, like golf, pickleball, and even running, require endurance, flexibility, and power in the legs, butt, and arms. And a solid core will get you farther along in everything.

‘My Secret to Getting Older’

As the Baby Boom generation maintains activities, we see increases in all activities.

• The number of golfers over 65 rose to 4.2 million in 2018, up 17 percent from the previous year, according to the National Golf Foundation. 
• Baby boomers make up about 20 percent of US skiers. 
• More than 15,000 athletes over 50 competed in track and field, softball, pickleball, swimming, and other events at the National Senior Games in 2019, another omnibus mega-event.

Eva Sorensen, 101, of Alexandria, Virginia, was this year’s oldest competitor at the Utah games. She’s a top bowler and shuffleboard player who has been participating in the event for 15 years.

“That’s my secret to getting older,” she told a TV station. “I’m not going to quit. I’m going to make 110 at least.”

The Huntsman Games also boost participants’ health with screenings for cancer, glaucoma, diabetes, high blood pressure, and more.

Even Runners Need Muscle

Resistance training has gained traction among even elite runners partly because humans lose muscle mass starting in midlife.

“My runners that are around 60 might only run three to four days a week and spend the rest of their training time in the gym,” Masters running coach and former Olympian John Henwood told Outside magazine.

Nordic walking involves walking with ski poles in your hands, which makes it a good upper-body workout. It’s also low-impact and easy on the joints.

And pickleball is taking over the world. It’s like a cross between tennis and ping pong, particularly popular among people over 50.

Sports are fun, social, and good exercise. Working out right can help you enjoy them even more!

See us now so you can keep enjoying what you enjoy – sports, gardening, dancing, or just living! 

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

After the pandemic, we all know how important it is to maintain a strong immune system, particularly among people over 65. Now, as we’re heading into cold and flu season, you want to devote your new awareness to taking positive steps for your health every day.

Regular exercise is among the best things you can do for your immune system. Staying strong strengthens your body against inflammation, diseases, and infections, weakening our aging immune systems.
Also, eat plenty of fresh fruits and vegetables, get plenty of water, and avoid processed foods. Be sure your diet includes citrus, spinach, and broccoli, plus chicken, salmon, tuna, and green vegetables; nuts, seeds, and spinach; tea, garlic, miso, and ginger.

Other tips

• Stay at a healthy weight. Abdominal fat triggers inflammation and increases the risk of heart disease and diabetes.
• Get enough sleep.
• Wash your hands frequently—another good lesson we all learned in the last year—and be sure to cook meat thoroughly.
• Don’t spend too much time in the sun.
• Discuss your diet with your doctor and ask him or her about vitamin supplements. Many mature adults don’t eat often enough during the day or consume the necessary variety of foods, causing a form of malnutrition that can weaken the immune system.
• Limit drinking alcohol; don’t smoke at all.
• Manage chronic stress as much as possible related to family, friends, work problems, etc.

Our health is our responsibility, so take care of yourself. We’re here to help!

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 chat to find out how we can help YOU!