Want to Prevent Falls? Exercise!

Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
  1. Want to Prevent Falls? Exercise!

    Falling is a major fear about growing older – and it’s a leading cause of injury and death among mature adults. It’s also a common problem for people who don’t consider themselves “old.”

    But it is not inevitable. 

    The US Preventive Services Task Force couldn’t be clearer: Exercise is the best defense against falling. Merely staying active helps, but exercising more than three hours a week lowers fall risk by 39 percent. 

    Movement includes anything you do consistently, even walking or cleaning the house. But you also need to add resistance training, which includes weightlifting and resistance bands. The goal isn’t to get big muscles. It’s to keep you strong enough to prevent falling. 

    We all lose muscle later in life. Less strength makes it hard to catch yourself when you trip (which everyone does, regardless of age). Muscles protect bones, so we are vulnerable to breaks without them.

    • Strengthen your legs even if you’re only in your 50s or 60s.
    • Practice balancing. It’s never too early.
    • Exercise helps prevent and treat Type 2 diabetes, which can cause nerve loss and damage in the feet.
    • Every time you exercise, you improve your body’s ability to move blood to the extremities. And you’re helping your brain’s ability to process where you are in relation to other objects as you move.
    • The core consists of the back, hip, and abdominal muscles. We need it strong for many reasons, including balance. 

    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://www.ypbstudio.com/21day.

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

  2. How Does Your Fitness Horizon Look?

    How old is too old to start exercising?
    Is it 40? 55? Maybe 70?
    We know the answer. It’s never. Personal examples and scientific research back this up. If you want to feel, move, and look better – if you want to live on your own terms and enjoy a high quality of life – then you must exercise, starting today, if not sooner.
    Think that doesn’t apply to you?
    Meet Gwendolyn Bounds, who was a successful news executive in her 40s when she realized something had downshifted in life, “like a drop from E major to E minor,” she writes in her inspiring new book, “Not Too Late: The Power of Pushing Limits at Any Age.”
    She began a journey that took her from New York City conference rooms to a new obsession with fitness and the extreme sport of obstacle course racing.  
    The catalyst came when she overheard an old man ask a little girl what she wanted to be when she grew up. This got Bounds thinking about the vaguely unsatisfying state of her life, and it led her to a fitness conviction and a reinvigorated outlook today in her 50s.
    “I am a true latecomer” to regular exercise and its endless benefits, Wendy writes. “At an age when so much seemed to be turning a corner toward endings, I found in racing a new beginning.”
    She’s Not Alone
    Wendy’s not alone, of course. 
    For example, Angela Staab, approaching 80 as a “senior athlete” and working out with a trainer regularly, shared her no-nonsense motto for anyone trying to get in shape:
    “You can’t be a slug.”
    We believe Staab, Bounds, and countless others offer proof that you can start later in life and still gain all the benefits of regular physical activity. 
    Scientific studies, including one from the National Institutes of Health, are also involved.
    “Physical activity reduces the risk of many chronic illnesses and increases the odds of a longer, healthier life,” the NIH says. “Becoming active later in life can provide substantial health benefits.”
    More Than Her Story
    Bounds’ beloved Spartan races involve running a course of several miles (the lengths vary) that includes a series of demanding physical obstacles—like scaling walls, carrying heavy things, and crawling through mud—things you might imagine military recruits half her age doing in basic training.
    “Not Too Late” is a compelling story of how she changed her life, but it’s also much more than that. The veteran Wall Street Journal reporter and editor also interviewed experts in longevity, philosophy, athletic performance, and more. And many of you will relate to her tale — even if you have no interest in running obstacle course races. 
    She intends it to be “a roadmap for action and change” that others can follow. You can hear her talk about her fitness journey on the Optimal Aging podcast here or wherever you get your podcasts.
    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: https://www.ypbstudio.com/21day.

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

  3. Don’t Worry: Last-Minute Father’s Day Gifts 

    Oh, no!

    Father’s Day is almost here – and you’re without a gift?

    No worries. We’ve got you covered with many awesome ideas for Dad or Grandpa to encourage his health and fitness activities.

    1. Normatec 3 Legs. On sale for $724 at Hyperice.com. You can find lower-priced versions of other brands, like this one on Amazon for $119.99. They deliver air compression restorative massage… and an amazing feeling of “Aaaahhhh.”
    2. He can pack the Theragun mini and take it anywhere to relieve muscle soreness.
    3. On the other end of the pricing scale is the book “Dad Jokes: The Good, the Bad, and the Terrible.” There just can’t be too many of them. 
    4. Give him an Audible subscription for something meatier for Dad or Grandpa to read. It’s a great way for him to keep up with his reading since he can listen while working out, driving, or walking.
    5. Workout wear. You know your guy better than we do, so pick out his favorite brands of workout shirts, shorts, and socks and load him up on freshness. Everybody likes to look and feel their best at the gym, but shopping for clothes can sometimes slip through the cracks. 

    Finally, talk to us about our services that would complete his day. The main thing is to show your support for the men in your life so they can remain active and healthy!

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

    Sign up here: https://www.ypbstudio.com/21day.

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

  4. Check Out These Over-50 Fitness Influencers

    We love bringing you news and information that will inspire your fitness journey.
    And on social media, particularly Instagram, there’s no shortage of interesting, helpful fitness influencers in the over-50 fitness category. In fact, we would never try to pick a “Top 10” list. 
    We are more than happy to share a few that we think you might enjoy. Feel free to share any others that you like with us.
    And before you scoff about the value of “influencers,” read what the National Institutes of Health had to say about them:
    “Studies have proven that fitness influencers positively affect people’s exercise intentions or behaviors. Fitness influencers can be seen as health communicators on social media who use their professionalism, reliability, and attractiveness to motivate people’s fitness behavior.”
    Happy scrolling!
    1. Joan MacDonald @trainwithjoan. She started getting fit at age 70 and now trains with her daughter. She’s lean and muscular and sports a great smile. 
    2. Ashley Ward @itsashleywardd. This “hot daddy” type really keeps it in the family, too, frequently posing online with his buff young son. He’s a former pro rugby player and coach and frequently poses in sexy shirtless pics if you’re into that kind of thing.
    3. Jean Titus @titusunlimited. This “Silverfox squad member” also sports the physique of a fitness model half his age. He’s been featured in ESPN and BET. 
    4. Wendy Ida @wendyidafitness. She says her life was in shambles before she found fitness. Now, she’s a champ and an author in her 70s.
    5. Old Lady Gains Apparel @oldladygains. This women-owned business sells “fitness apparel for unstoppable midlife+ women.” With attitude!
    6. Debra Atkinson Fit4Menopause @flipping50tv. The podcaster, author, and speaker helps women over 50 live their best lives with strength, bone and brain health, and “science-based hormone-balancing exercise.”
    7. Shaun T @shaunt. He’s not quite 50, but this bodybuilder, famous from infomercials a few years back, shows it’s possible for “older” men to pack on the muscle and keep it.
    8. Kim Hale @mskimhale. Not all fitness happens in a gym, as this dancer proves. Hale was an aspiring chorine on Broadway years ago and has returned in her 50s to make her dreams come true. 
    If any of these influencers – or anything else you see on the Internet – inspire you to make healthy changes in your life, then we say that’s a good thing.
    But you’ve got to do more than just watch these folks and others on your phone. Call us or come see us today, and let’s get you moving with purpose.
    In no time, you’ll influence others around you, who will start to wonder… What’s the secret?

    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.

  5. Sometimes, It Takes Personal Modification

    Tony, a lifelong tennis player, is now in his mid-50s. When he started noticing his game wasn’t as sharp as it used to be, he thought gym workouts might help restore his power and relieve some pain.

    However, the trainer he used ignored Tony’s personal needs and past injuries, even when Tony said he didn’t like certain exercises.

    “He just kept saying ‘Do it more’ and ‘Try harder,’” Tony says. “I quit going. I didn’t see the point.”

    It’s too bad Tony lives far away. If he worked out with us, we would help him modify his workouts to fit his specific requirements and limitations.

    We’re able to do that because we know that everyone is different. Particularly later in life, we’re more likely to have experienced injuries, surgeries, or other events that can limit our ability.

    There’s nothing wrong with that. And it’s not an excuse to stop working out.

    It simply means you have to be more mindful of what you’re doing. If you use a trainer, be sure that person can suggest modifications that will keep you safe and still give you a good workout.

    What’s A Modification?

    A modification is just a simple change to an exercise or a substitute to accommodate an injury, inability, or weakness.

    There is nothing wrong with needing a modification. Everyone does at some point, even top athletes who have been injured. They don’t stop exercising. They do some things differently.

    “I work out. I lift heavy. I play hockey,” says trainer Jim Adams, host of the Masters in Fitness Business podcast. “I’m 51. I can still train hard, but you can’t train like 25. You can’t get in with some 25-year-old trainer who says, ‘Hey, I squat; it’s good for me – let’s get you on the squat machine!’”

    A basic example of a modification is the push-up. You’re on your toes and hands for the full range of motion for a full-body pushup. But some people need to drop to their knees. Others might start doing push-ups on a wall and work their way up.

    This could be caused by a lack of upper-body strength or confidence. But it could also be because of injury. For instance, if you’ve had surgery to remove a bone spur on your toe, you won’t want to put pressure directly on it.

    As another example, extend that idea to someone who has had knee or hip replacement. It might not be time yet for full-on squats.

    Or someone like Tony, who has lower back pain and tight hips.

    Make the Workout Fit You, Not the Other Way Around

    We’re here to assess your condition and individual needs – and to get you going on the workout that’s best for you.

    If someone tries to push you into a cookie-cutter routine – especially if it’s uncomfortable or painful – stop immediately and look for someone else.

    Tony did, and he found a trainer who helped him hit the tennis ball harder – and a Pilates class to strengthen his core.

    “You know, it’s OK to get older. I know I can’t do everything I used to be able to do,” he says. “I want to work out with a trainer who understands that at least as well as I do.”

    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.

  6. 5 Great Reasons to Stretch

    For some reason, we’ve noticed resistance among some people to stretching before and after working out.

    We’re not sure why, but let’s review just a few of the main benefits of stretching.  

    1. It improves performance in the gym, on a field or court, or jogging in the park.
    2. It reduces the time needed to recover.
    3. It reduces muscle soreness, which can sometimes follow exercise.
    4. It improves blood flow throughout the body and the muscles.
    5. Stretching improves range of motion, which is key to moving and feeling better no matter what you’re doing.

    Generally, there are two types of stretches around workouts.

    1. Dynamic stretching: This means actively moving your joints and muscles with specific motions for 10 to 12 repetitions, targeting particular muscle groups, The Cleveland Clinic explains. 

    It increases power, sprinting, jumping, and performance. This is ideal for warming up before exercise because it improves blood flow circulation. “It increases muscle temperature, which reduces resistance and flexibility,” a Cleveland Clinic doctor says.

    1. As the name implies, static stretching involves moving a joint as far as it can go and holding it for 30 to 90 seconds for a while. 

    This is generally more useful after workouts.

    Stretching doesn’t take a lot of time, and it feels great.

    Contact us TODAY to ask how or why to do it.

  7. Diet Is More Than What You Eat

    When someone asks about your diet, you naturally think about food, right? 
    But what if we expand our ideas about the word “diet” to include everything we consume in other aspects of healthy living? What would your exercise “diet” be? What would your emotional diet, your spiritual diet, etc.?
    It’s more than just an interesting way to look at things. This can be a helpful tool in assessing the various categories of your wellness – which, in turn, can help you see how to improve something here, tweak something there, and even applaud yourself for something else.
    “Diet” is just another word for choices we make habitually. So, let’s consider what we consume across the spectrum. What are some good, healthy choices, and how can we look out for pitfalls that can throw off four diets as surely as a giant slab of birthday cake with ice cream?
    Physical. Exercise and nutrition are essential to maintaining health and independence. You know this. So – move your body and eat right!
    Do This More: Resistance training. Stay strong to maintain muscle mass, balance, and everyday functional performance.
    Do This Less: Sitting. Go for a walk, take dance breaks during TV commercials, and stand during part of your computer time.
    Emotional. How well do you cope with the challenges of life? Are you trustworthy and respectful?
    Do This More: Meditate. Pause throughout the day to focus solely on your breathing, even if it’s just for a few minutes.
    Do This Less: Avoid consuming news and social media. They can be overwhelming and depressing. Limit yourself so that you stay informed and in touch without falling into dark rabbit holes.
    Intellectual. Engage in creative pursuits and things that stimulate your brain.
    Do This More: Read and write. That means reading good books, not snippets off screens, and writing in longhand, not on the computer – poetry, fiction, or letters to loved ones.
    Do This Less: Consume sugary drinks. You already know they contribute to physical problems like obesity and diabetes. However, consuming too much sugar also raises your risk of developing Alzheimer’s disease and other forms of dementia.
    Professional/Vocational. Even if you are retired, you can still gain satisfaction using your skills as a mentor, volunteer, or caregiver.
    Do This More: Volunteer with a community organization that needs help in your area of expertise.
    Do This Less: Complain about how things aren’t as good as they used to be when you were in charge or coming up.
    Social. Our interactions with family and friends keep us connected, lowering stress and depression.
    Do This More: Call someone you’re thinking about. Go back to your house of worship, recovery program, or community center. Start dating again if it’s time.
    Do This Less: Complain.
    Spiritual. Let your personal values guide you to a life of meaning and purpose.
    Do This More: Say “Thank you” to whomever or whatever you believe in. Make a gratitude list. 
    Do This Less: Live in the past. Memories are nice, but we only have them right now, so enjoy your blessings and spread the bounty today.
    Environmental. Be aware of how different environments affect you and your effect on the environment.
    Do This More: Plan your next trip somewhere that makes you happy or fires your imagination.
    Do This Less: Avoid putting yourself in settings that cause you stress. Seriously, you can just say no to all kinds of things.
    Keep it simple. Remember, you are what you eat. But you’re also what you read, believe, tell yourself, do with others, and put into the world.
    Living well is a banquet. Enjoy!

    Contact us to learn more about dieting and making healthy choices!

  8. This Classic Still Gives Great Workouts

    If it seems like everybody wants the newest device or trendy workout, here’s a reminder to try a classic exercise device that delivers on all fronts: the rowing machine.

    • They’re easy to find and easy to use, providing both cardio and strength training for anyone, including people over 50, 60, and 70. You get muscle work, bone health benefits, and probably a good sweat while raising your heart rate and increasing oxygen intake.
    • Most rowers can be adjusted to fit your fitness level and desired intensity. Listen to your favorite podcast for a relaxing pace, or go harder with your motivating soundtrack.
    • They provide a low-impact, full-body workout, emphasizing the quads, biceps, and—surprisingly—the core.
    • The full-body effort really amps up the number of calories burned, making this a great way to lower your body fat percentage (while building lean muscle). 
    • You can row at a steady pace or using high-intensity interval training (HIIT).
    • And you can row for a brief warmup or as the centerpiece of your workout.

    Take a moment to learn proper form. Rowing is simple, but you want to be sure you’re doing it right. You can watch a YouTube video or ask one of our staff members for a quick lesson.

    USRowing has declared June 1 National Learn to Row Day

    Contact us today to learn more about rowing and other exercise techniques!

  9. Are You Ready for the Summer?

    Peter likes to run the trails in his neighborhood and work out on equipment in the park.

    Maria is crazy about hiking with her weighted backpack.

    And Joe rides his bike as often as possible, even to the grocery store and his favorite watering hole.

    These are just three of the responses we received recently when we asked people what kinds of activities they enjoy outside the gym.

    Working out with us is important and can improve your life in countless ways.

    One of them is getting outside and enjoying yourself more, with the confidence that comes from the strength, agility, and endurance we help you develop.

    Time Outside Is Healthy

    Living the way you want is one of the main values of functional fitness, and everybody has their own individual goals. But time spent outdoors is good for us and might even help us live longer, according to research in the Lancet Planetary Health.

    It says that being around greenery improves longevity for city dwellers.

    • Parks, for instance, give us space to move our bodies and play, which is good for us in countless ways – from lower blood pressure to calmer moods.
    • Trees reduce noise and improve air quality.
    • Another study reported that women near green spaces had lower rates of death from kidney disease, respiratory disease, and cancer.

    New York and Paris are among the globe’s top metropolises, adding greenery, at least partly to add years to residents’ lives. The French capital wants to make a third of its public green spaces into sustainable farms, complete with chickens and beehives.

    Many people in cities everywhere can enjoy the benefits of grass and trees in parks or backyards. Some trails have activity stations that encourage calisthenics and stretching along the way, like the ones Peter enjoys.

    The point is that fitness in the gym helps you enjoy fitness outdoors for all kinds of activities.

    And that sunshine on your shoulder makes everything just a little bit easier.

    A Big Bike Trip

    What are you most excited about as we head to summer?

    • Maybe it’s just being outside in the sunshine, walking the dog, and working the yard. 
    • Being able to travel to see friends and family who live far away?
    • Maybe you’re itching to spend more time on the golf course or pickleball courts.

    Chris is one man with big outdoor fitness plans for the summer.

    After working out at a gym for years, he has taken up biking with a group and on his own three or four times a week. This is followed by time spent running, hiking, climbing, and paddling at a local park with various activity options.

    Now he’s ready:

    “I’ll turn 63 on a big ride out West, somewhere in the backwoods of Montana,” he says proudly, part of a 2,400-mile, off-road ride down the Continental Divide.

    Chris knows: When you’re fit, you’re ready for anything.

    Want help getting summer-ready? Contact us to learn more about our 21-day strength and longevity program!

  10. Train for Pickleball Power

    Everybody loves pickleball, it seems. But did you know that working out can give you a huge advantage on the court?
    It’s true. If you want more endurance on the (smaller than tennis) court, more power in your swing, and more ability to make those shots – always smiling – then you must come in here and join us for stretching strength, and endurance training.
    Pickleball champs and trainers alike share some solid recommendations.
    First, it’s important to stretch before playing. You should warm up with squats for the thighs and glutes, rotational twists for the obliques, and other stretches for the arms and back.
    They’ll even feel good. (If they don’t, then stop.)
    Core strength is critical in pickleball, especially rotational core strength – like tennis, golf, and other sports. 
    Also important are the glutes (also known as your butt). We suggest lunges with a pause for balance and simple glute bridges or hip raises. Pickleball requires quick stops and starts, so staying balanced is important. 
    For endurance, High-Intensity Interval Training is a smart way to mimic the game while building stamina. This basically means working for a time interval (say, 40 seconds) and then resting for another interval (maybe 20 seconds).
    The bottom line is clear. You’ll benefit from working out with us if you want to enjoy pickleball safely and competitively. So, come on in, and let’s get going!

Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com