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. 

Are you stuck in the frustrating cycle of gaining and losing the same 5 pounds but never reaching your goal weight?

Read on to see if these 3 Bad Habits are holding you back from the body of your dreams…

Bad Habit #1: You’re Eating TOO MUCH (healthy food)

Yes, there is such thing as TOO MUCH healthy food. Extra calories can come from healthy food just as readily as from unhealthy foods.

Yes, healthier foods are typically lower in calories, so it will take you longer to gain weight by overeating roasted chicken and sweet potato than it would ice cream and chips, but the extra pounds will add up nonetheless.

If you would like to lose weight then it’s very important to control your portions, even of super healthy foods, since ALL foods carry calories, and too many calories will block weight loss.

Bad Habit #2: You’re Dehydrated (not enough water)

If you are like most people then you live in a state of partial dehydration, every day. Being dehydrated is dangerous for all of your major body organs, and it blocks fat loss. Additionally, water is an appetite suppressant that fills your stomach and prevents you from overeating, and add to that the fact that thirst is often mistaken for hunger pains, you can see why dehydration leads to frustrating weight gain.

Make it a point to sip on water throughout the day you’ll avoid dehydration, making it easier to drop those unwanted pounds.

Bad Habit #3: You’re Slacking (in the gym)

If you want to lose weight and see a measurable transformation in your body, then going through the motions at the gym simply won’t cut it. I understand the desire to stay as comfortable as possible at all times, even when this means moving lightly through a workout, rather than going all in. And, yes, going through the motions with a workout is better than sitting on the couch, it certainly won’t get you the body that you want.

How hard do you exercise on a scale of one to ten? If you know your workouts land below an 8 then seriously consider stepping up the intensity of your next workout in order to really burn that fat away.

We all have those days that we dont want to work out, even though we know we should.

When you need a little motivation, look no further.

Here are 10 reasons you shouldn’t skip your workout today.

Print, save, or pin this post so you’ll have easy access to it on the days you need it most.

 
10 Reasons to Exercise Now

1. Because you want to stay healthy as you age.

2. Because you spend most of your day on your butt.

3. Because it’s cheaper than therapy.

4. Because it keeps your mind sharp.

5. Because it improves your balance

6. Because it reduces your health care costs.

7. Because your tired of being tired.

8. Because you made a commitment to yourself.

9. Because there will always be another wedding, vacation or reunion.

10. Because it boosts your metabolism.

If you still dont have enough reasons to get out there and get fit, you can find more reasons here.

By Terry Cobb, ACSM CPT

Get the skinny on “skinny”

As personal trainers, we often hear our current clients and potential clients tell us they would like us to help them get “skinny”. We see and hear this term everywhere we turn. The swim suit models, beautiful actresses and TV personalities. The media encourages the philosophy that skinnier is somehow “better”. Society, in general has begun to equate success and health with “skinny”.   Are skinnier people healthier than heavier people?   Well, let’s get the “skinny” on “skinny”.

Recently, scientists at the Mayo clinic came up with an interesting discovery:   After comparing various health markers with the weights and body mass index numbers of thousands of adults, they found that more than half of those with normal weights and BMIs actually had “high body-fat percentages as well as heart and metabolic disturbances.” In other words, they had the same risks of coronary disease, diabetes, and other chronic illness as people who weighed much more.

It appears it’s not your total weight but the characteristics of that weight—how much is fat and where it’s deposited—that matter most.

This research, and its sobering implications for millions of Americans, led to the establishment of a new condition called normal weight obesity (NWO) or what we here at Your Personal Best refer to as “skinny-fat”. This is more than just the latest fat phobia. It’s worth paying attention to because the accumulation of fat in the body, especially in the belly and around internal organs, causes low-level inflammation that gradually damages tissue and blood vessels. (Think of it as metabolic rust.) So even though your weight or BMI may be within acceptable limits for your height and age, don’t be lulled into a false sense of security.

Do your own analysis, starting with these steps:

1.   Stop being preoccupied with pounds. As with total cholesterol, total weight is just one general assessment of your health. Seeing numbers that are within a healthy BMI range may actually disguise your heart disease risk. Keep them in perspective.

2.    Measure your body fat. For a quick estimate of this key factor, wrap a cloth measuring tape around your naked waist just above your belly button. If your weight is fairly normal but the number you see above your navel is 35 inches or more (40+ inches
for men), you may have NWO. For a more exact reading ask your personal trainer to measure your body fat. This can be done using a variety of noninvasive methods. If it’s higher than 30 percent (20 percent for men), you likely have NWO.

3.   Get a blood test. Ask your doctor to order a thorough blood analysis at your next physical. Warning signs of NWO include low HDL (total cholesterol and LDL may be normal), along with elevated triglycerides, blood sugar, and blood pressure.

4.   Target belly fat. If you’re diagnosed with NWO, take aim at visceral fat. Despite how entrenched it may seem, you can lose it. The keys are: Avoid the white stuff (white bread, rice, pasta, and other refined carbohydrates). Add monounsaturated fats, which target belly fat, to your diet. And do interval exercises to burn more fat and strength-training to build lean body mass.

5.   Keep tracking fat. Just as you hop on the scale to keep tabs on your weight, do the same with your body fat. Have it measured periodically by your trainer at Your Personal Best Training Studio. A lot of the time, you will find that the scale’s numbers don’t reflect the actual fat loss/muscle gain you may have. Body fat testing will.

Remember…

Continue to eat smart and exercise, but accept your body for what it is and know you’re not unhealthy because of it. And remember, skinnier is not necessarily healthier!

Find more information about “Skinny Fat“.