In a year dominated by a pandemic that hits hardest against mature adults, many are overlooking an obvious way to do their best to stay healthy.

Senior Man Jogging In Park

By exercising, we gain spectacular health benefits, including a stronger immunity system.

These benefits have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” says Dr. Wael Jaber.

Dr. Jaber is a cardiologist at the Cleveland Clinic and author of a study with encouraging news about exercise and aging. Separate from coronavirus studies.

Sedentary people are almost four times as likely to die early as those who exercise regularly, says the study. It looked at 122,000 people who were tested on treadmills over 13 years.

“There actually is no ceiling for the benefit of exercise,” he said. “There’s no age limit that doesn’t benefit from being physically fit.”

So, if you’re already exercising regularly, then keep it up.

But sadly, most people of all ages don’t get enough exercise. One bit of good news: People over age 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center. And this year, countless older people have adapted quickly by using virtual training over the computer, which we are happy to help with.

We believe what this study and the trend show – that exercise is right for everyone, regardless of age. Come see us, and let us show you how comfortable, safe, and fun it is to stay healthy and live longer.

If you are looking for help in creating your own healthy habits, check out our 21-Day Longevity and Strength Program? We will help you extend the length and quality of your life by restoring your strength, improving your balance, and reducing your joint pain.

Join our 21-day longevity and strength program today! <<<

Are you a “Golden Girl” or a showgirl?

This meme of Rue McClanahan and Jennifer Lopez went viral, comparing the “Golden Girls” actress in 1985 to the unstoppable superstar during her Super Bowl halftime show this year.

You get the sense it’s supposed to be a dig at the more matronly, old-fashioned image.

But its message is far more potent for active agers over 50 who want to live life on their terms for as long as possible: It’s all up to you.

And, for the men out there, try imagining, say, John Forsythe, who was 63 when “Dynasty” premiered, next to Brad Pitt, 56.

All four of these celebs were healthy and attractive in their way. One isn’t better than the other.

Healthy living means freedom, and freedom means choice.

It’s up to all of us to decide how we want to present ourselves – how we want to look. It’s up to each of us to accept or reject society’s expectations about what’s “appropriate” at certain ages. Our options are endless – limited to neither McClanahan’s nor Lopez’s versions, Forsyth’s tuxedos, or Pitt’s shirtlessness.

When you have the strength, stamina, and stability to choose, then it’s all up to you.

 ‘The Happiest Demographic’

A common myth about aging says that after 50, people (especially women) face a dreary life of loneliness, physical difficulty, and despair. They’re also (supposedly) stuck in the past, and have no sexuality – according to more myths.

But the opposite is true for millions, who are finding that the “grandma years” turn out to be the best time of their lives.

Adults 65 to 79 say this is their happiest stage of life, according to a British study of 300,000 people. The study found that satisfaction with life peaked during this period. This jibes with other clinical and anecdotal research in the United States, which has more women over 50 than ever before, according to the US Census Bureau.

It isn’t hard to see why women at this stage of life report such levels of satisfaction.

They are often more able to focus on their wellbeing than during their child-raising years. They are trending toward retirement and less work-related stress. And many say they no longer feel the anxiety about money and keeping up with peers that drove them earlier in life.

The Role of Fitness

“Contrary to the cultural scripts that say women are old and useless and in the way — diminished versions of their former selves — in reality, older women are the happiest demographic in the country,” says Mary Pipher.  Mary is the author of “Women Rowing North: Navigating Life’s Currents and Flourishing as We Age.”

Fitness plays a huge role in helping people this age feel satisfied, healthy, and confident. That’s because fitness gives mature people the ability to continue living the way they want to live — to enjoy hobbies, travel, sports, grandchildren, and other things they value. It gives them the stamina and agility to avoid injury and hospitalization. It helps them present their sexuality; however, they choose.

Let’s face it: If you feel good physically, you’re going to be happier. And that will show at any point on the “Golden Girls”/J-Lo spectrum.

Want to get more physically fit and happier, check out our 21-Day Longevity and Strength Program? We will help you extend the length and quality of your life by restoring your strength, improving your balance, and reducing your joint pain.

Join our 21-day longevity and strength program today! <<<

Are you longing for some good news?

We all are.

2020 is one of the most trying years in recent memory, with the pandemic leading the way. It’s enough to make some of us want to hibernate until things get better.

But guess what? We’re not bears. And we don’t have to be.

We’re going to share some positive information right here about maturing, exercising, and taking care of yourself.

Some of it might not be “news,” but it’s all information we need to share and share again to keep us motivated and moving!

Headline No. 1: Eating Right Builds Immunity

While we’re waiting for a vaccine, put down the drive-through burgers and diet soda. If you want to stay strong against viruses, then you’ve got to eat well. You know that healthy protein, whole foods, grains, vegetables, and plenty of water are essential. Elderberries, button mushrooms, oysters, watermelon, spinach, green tea, broccoli, and garlic are full of disease-fighting nutrients.

Headline No. 2: So Does Exercise

Exercise improves health in general, so it’s also specifically suitable for a healthy immune system. It also promotes good circulation, which helps the cells and substances of the immune system move throughout the body and take care of business. Being sedentary is bad for everyone, but it’s downright dangerous for older people.

Headline No. 3: A Bath Might Do You Good

A nice, hot bath can be soothing, right? According to one study, it can also improve sleep and lower the risk of heart disease and stroke.

Headline No. 4: What Makes a Community Healthy

Los Alamos County, New Mexico, has been ranked as America’s healthiest community of 2020 in the annual U.S. News Healthiest Communities rankings. The list evaluates communities based on environment, food and nutrition, population health, and other categories related to helping citizens lead healthy lives.

Headline No. 5: Healthy Living Means Longer and Happier Living

When you exercise regularly and eat well, you’re happier, and you live longer, period. It’s that simple. Your body and your brain work better for more years. You have less stress, sleep better, and your sex life is better. And on and on.

Headline No. 6: Pick Up the Pace or Mix It Up

OK, that headline comes directly from The New York Times article about a new study on older people and walking. If gentle strolling is your primary exercise, the research suggests, then you’ll do better if you also jog, cycle, or add hills sometimes. That gibes with the current thinking that is merely walking isn’t good enough.

Headline No. 7 Strength Training Is Crucial

Strength training is optional for the young, but it is imperative for older people. It slows age-related muscle loss and strengthens bones, thereby helping to prevent falls and fractures. If that’s not enough to get you to call us, then consider this: Resistance training is safe, effective, and doesn’t even require a bunch of equipment. Let us tell you more.

Despite the current challenges, we’re still helping mature members of our community stay healthy, have endurance, and gain flexibility. We’re here to help you, too, and can provide information on eating right, improving your mood, and lots more.

That’s our good news to share every day. Call us now.

PS: Have you heard about our 21-Day Longevity and Strength Program? We will help you extend the length and quality of your life by restoring your strength, improving your balance, and reducing your joint pain.

Join our 21-day longevity and strength program today! <<<

Quick question: What’s the biggest muscle in your body?

Chest? Biceps? Brain?

Nope. It’s the gluteus maximum, also known as the glutes, also known as Your Butt.

If you think you’re stuck with the tush you have, then you’re not only mistaken – you’re also asking for all kinds of mobility issues. Exercising the glutes is essential to more than just looking good as you walk away. You can’t be in good shape if you ignore the derriere.

This muscle is your body’s hub of movement, the workhorse. Problems arise when your glutes get lazy or dormant because other muscles must kick in to perform jobs that aren’t theirs to do. And that starts a domino effect of compensations that will, over time, wreak havoc on your body.

With every step you take, your glutes should absorb much of the impact and propel you into the next step. If your glutes can’t do that, your foot, knee, hip, back – maybe even your neck – are going to take the brunt of those forces.

Because your glutes are at the center of your body, they’re crucial to function for both the lower and upper body.

Ignoring your butt leads to back pain, knee trouble, and a higher risk of falling.

Talk to us here about squats, deadlifts, and other exercises to strengthen your glutes, including bridges, plank variations, and banded hip abductions.

Respect your butt. It’s so much more than meets the eye.

PS: Have you heard about our 21-Day Longevity and Strength Program? We will help you extend the length and quality of your life by restoring your strength, improving your balance, and reducing your joint pain.

Join our 21-day longevity and strength program today! <<<

Huge congratulations to our client Jackie Ray, who has made incredible progress towards her goals! Not only is she making a physical transformation, but she is helping inspire so many others during this global disruption.

Check out her story.

Jackie Ray is a 62 years old sales manager for Omni Corpus Christ Hotel and has been working out with us off and on since 2017. After dropping out for a while, we invited her back for a 28 Day Transformation Challenge that she took us upon.

Like many, Jackie has a grandchild that she cares for while still working full time. Full-time work sometimes makes dinner hard to do healthily. Her work includes travel that also makes it more challenging to maintain good habits.

“Getting in and out of the car hurts my knees at the end of the day, so I’m in a catch 22, although better when I exercise them, sometimes they hurt too badly.  Oh, and did I mention I am allergic to anti-inflammatories?”

Allergies to anti-inflammatories mean her arthritis pain is real

“It’s in my back, knees, hands, and I have bumps on my feet from it.  I did not sleep well, never more than 3 hours at a time and woke up many times during the night.  With my grandson being young, I need to be able to enjoy special times with him and not hold him back from experiences.

My goal was to take him to Disney World and be able to walk all day every day.  At the time I started, walking around SAMS Club killed my knees, and it was all I could do to get back to the car, much less drive home and put things away.”

Jackie makes a studio comback

Coming back to YPB Training Studio and staying true to a meal plan for 28 days, Jackie has now lost 14 lbs

“I can tell you that I am now wearing a couple of capris that were too tight to be comfortable before.  I am sleeping so much better and have more energy during the day.  For the first time in my life, I must eat something in the AM, so that I don’t fade during the day.  I haven’t been back to the Dr., but I am hoping my ‘borderline’ diabetes is now under control.”

“I am proud of myself, really pleased because the decisions I make daily are MINE, and I am making good ones.  If I choose to eat a roll, that’s ok, and I just don’t eat another one for the rest of the week.  Even my grandson has noticed that I am making the right choices and has asked me why I choose some things which tell me that I am a better example for him daily.”

“YPB has made me comfortable in my skin.  Still too fat, and I even still move slowly and can’t do stairs without peg-legging due to my knees, BUT I am willing to try active things again, and if I fall short, it’s ok.  I have never felt uncomfortable walking into the studio and working out with other clients near my age. I know they are in full support of me, even as I have to have exercises modified most times.  BUT I WILL GET THERE!

Jackie’s best advice for starting out

“For anyone considering YPB, please know that they are a fantastic community of people who support each other.  If you decide to eat an ice cream cone, it’s ok.  Forgive yourself and move on.  The whole process is to feel better and move better, and they know we all need different things at different times.”

A few of Jackie’s favorite things 

• Quotes: “With God, all things are possible” – The book of Matthew, and “All you need is faith, trust, and a little pixie dust” – Tinkerbell
• Book – To Kill a Mockingbird
• Workout song – Justin Timberlake Can’t Stop the Feeling

Amazing work! Who’s next? We’re always here to help and would love to be part of your wellness journey.

Join Jackie in our 21-Day Online Program for our renowned workouts with the over 50-year-old crowd streamed LIVE anywhere you are. Email lisa@ypbtrainingstudio.com for more information

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.

Most tortilla soup recipes contain ingredients that are high in carbs, like tortilla strips and rice. In this recipe, I’ve removed these ingredients and filled in the gaps with high fiber cauliflower rice. What’s great is that you get all of the tortilla soup flavors that you love without the extra calories.

Courtesy of RealHealthyRecipes.com

What you need
Serves 8

• 2 organic, free-range chicken breasts
• 1 (28oz) can dice, fire-roasted tomatoes
• 1 (4oz) can green chiles, chopped
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 head cauliflower, shredded
• 32 oz organic, free-range chicken broth
• 2 teaspoons ground cumin
• dash of sea salt and pepper
• ¼ cup fresh cilantro, chopped
• 2 avocados
• Tajin seasoning for garnish

Instructions

1. Combine all of the ingredients, except the cilantro, avocado, and tajin, in a slow cooker. Cover and cook on high for 3 hours.
2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutrition
One serving equals 153 calories, 6g fat, 321mg sodium, 14g carbohydrate, 7g fiber, and 10g protein.

Fat loss after 50 seems hard for most people. But that doesn’t mean we shouldn’t keep a healthy weight through exercise and eating right. Two-thirds of Americans are overweight, statistics show. And numbers are similar in other English-speaking countries. Our metabolisms slow down as we get older. But obesity isn’t caused by reaching a certain age, and it’s not inevitable. Maintaining a healthy weight is important for preventing a range of health problems later in life, from high blood pressure to Type 2 diabetes and more. Whether you’re already active or just wondering why you can’t drop the pounds, we’re here to help you create the right exercise program for you and to offer resources on eating right. Here are some tips to keep in mind.

No. 1: You need strength training

We lose muscle mass with age. It’s a simple fact. But we need muscle to maintain our metabolism, bone health, independence, and protection against falling. Strength training includes weightlifting and working out with resistance bands or your body weight. It is NOT about becoming The Incredible Hulk. It is an essential part of staying healthy and of keeping your body fat down.

No. 2: Focus on fat loss, not weight loss

Even among young people, being healthy doesn’t necessarily mean wearing a size two or keeping in a certain weight range. Forget the scale and focus on body fat, not just pounds, which can be a deceptive measure.

No. 3: Ditch the sodas

Stop drinking sodas, even “diet” sodas. They contribute to overeating, needless weight gain, and other health problems. Consume half your weight in ounces of water each day. (If you weigh 150 pounds, drink 75 ounces.) Try soaking fruit and vegetables in water as a replacement for soft drinks. (Grapefruit and rosemary make a nice mix. So do cucumber and watermelon.) Also, consume alcohol in moderation, if at all.

No. 4: Get enough protein

You already know this: Avoid unhealthy snacks like potato chips and candy. Instead, nibble on nuts, whole grains, and fruit between meals. Don’t wait till you’re “hangry” to eat – it will just make you overeat at mealtime. Dine with family or friends when possible, because we’re more likely to eat proper portions when we’re not alone. And make sure you’re getting enough protein. Some studies indicate we eat less of it when we’re older, and that’s the time we need it most to avoid growing frail.

No. 5: Fat Loss after 50 Isn’t So Different

It’s no secret. Fat loss after 50 isn’t all that different from keeping a healthy weight at any age. You can do it, even with changing hormones and metabolisms. And there is no fad diet or miracle cure. Eat less, move more, and be patient. Period. By maintaining the right weight, you will perform better, feel better, and live better. We’re here to help, whether you’re a seasoned athlete comfortable with exercising, or new to the whole idea. See us today.

Not local? Find a Certified Functional Aging Specialist near you.

People who are in better physical condition experience greater physical intimacy, also! That’s the finding of a new study that says higher levels of aerobic exercise can improve sexual performance, stamina, and desire in men and women who are active. Aerobic exercise brings better cardiovascular fitness. That means blood flow improves throughout the body, including in our sexual zones. And for the study participants, more exercise brought more benefit, researchers found. For example, among the fit group of people who participated, vigorous running reduced the risk of sexual disfunction by 25 percent for men and 30 percent for women.

The survey, published in the Journal of Sexual Medicine, jibes with other evidence showing how physical activity and other lifestyle factors “may offer some protection against sexual problems” that are common later in life, another study reports. “To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and strength exercises.” Studies also show that many people over 50 continue to have both an interest in sex and an active level of participation. The Mayo Clinic even adds that “many older couples report greater satisfaction” because of fewer distractions, more time and privacy, and no worries about pregnancy.

“Contrary to common myths, sex isn’t just for the young. Many seniors continue to enjoy their sexuality into their 80s and beyond,” the clinic says. “A healthy sex life not only is fulfilling but also is good for other aspects of your life, including your physical health and self-esteem.”

Like a lot of lifelong runners, Grady Cash was so passionate about his sport that he never had much interest in lifting weights. But that changed a few years ago after he finished last in a short-distance race and noticed the guys who beat him had a different build. They had bigger shoulders, more muscle up top, and tighter waists than the long and lean look Grady and other runners traditionally show.

“They had more power, and they could run faster,” says Grady, now 71, of Nashville, Tennessee. “Frankly, they were a different body type.”

So, Grady decided to make a change in his exercise routine. Strength training helped him to improve his times, even set some records with his relay teams, and reduce his running-related injuries.

“I think it’s essential as you get older to start hitting the gym for your health, to slow the aging process, and to help your running,” he says.

Grady’s not alone in believing so.

Strength Training Is Increasingly Important

Lifting weights, or other forms of resistance training, has been gaining traction among 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.

He also says mature runners should use cardio equipment at the gym, like elliptical machines and stair climbers. In their late 50s, people who rely on distance running for exercise lose leg strength each year, one study found. And a running-only focus can leave you lacking flexibility and functional diversity that will make you a better all-around athlete. That diversity also keeps you better able to handle normal daily life as you continue to mature.

“The more different things you do, the more of an athlete you inherently are,” said physical therapist and author Jay Dicharry. “So, the question here is: How can what you do complement your running? Here is why strength training helps runners: You have to be able to put out more force in a shorter amount of time to run faster. But if running is all you do, you never develop the true high-end strength and high-power demands that you need to do that.”

He Found It All True

Back in Nashville, Grady Cash learned all of that. He used a trainer for the first couple of years and recommends it to people not familiar with strength training. (And no, you shouldn’t worry about getting too big and bulky – it’s not going to happen.) He works out five days a week and runs three or four days. His upper body is bigger, and he has more power and a stronger core. Grady says his metabolism and testosterone levels are better, too. He even improved his race times, almost unheard of for runners as they get older, he said. He’s not only competing better – he’s winning. Grady’s relay teams set three world records for their age groups last year. And he says he couldn’t have done it without hitting the weights.

Being fit and healthy is all about the lifestyle, and not the quick fix, so let’s take a glimpse at the habits that fit people have. These following five habits are held by successfully fit people at any age…let’s see if you could apply some to your own life.

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself up about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

2. They Find Ways around their Excuses

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving in to pressure. And that pressure may be self-induced. Fit and healthy people do not make excuses for why they shouldn’t exercise, quite the contrary. They are continually finding reasons why they should hit the gym, and they find pockets of time to do it as naturally as brushing their teeth.

3. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together, and you’re well on your way to optimal fitness.

4. They Track Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.

5. They Lean on a Fitness Professional

The final thing fit people do is to rely on someone with lots of knowhow in the realm of fitness. Hiring a certified functional aging specialist is why my clients over 50 years old have such a high success rate in achieving their goals – because we provide them with all the tools stick with it! We have a sincere interest in your overall health and well-being, and we know how to help you reach the goals that can seem so far away when you’re trying to achieve it on your own.

Call or email us today and let’s get started on your fitness journey! Not local? Find a Certified Functional Aging Specialist near you ​. ​