Fitness Over 50 Is Hot — Again!
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  1. Fitness Over 50 Is Hot — Again!

     

    You might not realize it, but if you’re getting fit or staying fit after 50, you are riding the wave of one of the hottest trends in fitness around the world.

    TWO trends, actually, according to the American College of Sports Medicine (ACSM), which has released its 17th annual survey on the hot topics in the fitness industry.
    Ranked No. 1: wearable technology, like smartwatches and fitness trackers that can monitor heart rate, calories, and other data.

    No. 2: Strength training with free weights, like barbells, dumbbells, and kettlebells.

    No. 3: Body weight training uses the body as its source of resistance.

    Now, each of the top three applies to people over 50, right? You might wear a smartwatch, and we know that strength training is essential for healthy aging, whether with free weights or body weight.

    But the fourth and fifth items on the list get right to it.

    No. 4: Fitness programs for “older adults” made a comeback into the top 10.

    No. 5: Functional fitness training focuses on improving balance, coordination, functional strength, and endurance for everyday activities outside the gym.

    This doesn’t surprise us since we are big believers and advocates for fitness over 50, including functional fitness, whether you want to:

    • Achieve athletic excellence or maintain a healthy weight…
    • Travel the world with confidence, or play with your grandkids…
    • Or feel better, move better, and look better while making your doctor and spouse happy.

    If those are “trendy” concerns, we are pleased to be considered “cool.”

    The list reflects some interesting changes fueled by the Covid-19 pandemic. For example, home gyms fell from No. 2 last year to No. 13.

    “The health and fitness industry is returning to the basics,” said Walter Thompson, former ACSM president and lead author of the survey. That follows how fitness professionals pivoted during the worst months of the pandemic to provide service for people wanting to exercise primarily at home.

    Take This as Encouragement

    We hope this year’s list gives you a little extra encouragement to exercise or keep at it. We know it’s challenging either way sometimes, especially if you are starting.

    But this shows that you’re not alone as an “older” adult pursuing a healthy lifestyle! And we are here to help you feel comfortable, stay safe, and achieve results for the lifestyle YOU WANT TO LIVE.

    Finally, it’s interesting to see how various regions and countries rank trends. For example, Australia ranked “Fitness Programs for Older Adults” first, and Spain led with functional fitness.

    Europe put “bodyweight training” at the top, Mexico liked weight loss programs, and the United States matched the overall global ranking for the top spot, wearable tech.

    Fitness over 50 knows no boundaries. Let’s get it! At Your Personal Best Training Studio, our Functional Aging Specialist will improve your balance, functional strength, and endurance. Start now by trying our 21-Day Strength and Longevity Program.

  2. 5 Fast Facts about Lowering High Blood Pressure

    Everyone knows high blood pressure is a killer.

    It’s the No. 1 cause of heart attacks in the United States and the most critical risk factor for strokes.

    And we know it’s a bigger problem later in life, afflicting up to 65 percent of people 60 and over.

    But do you know the best ways to help keep your blood pressure right where you and your doctor want it?

    Here are the top five.

     

    1. Exercise regularly. Studies prove that strength training and aerobics workouts lower both blood pressure numbers – the systolic and diastolic; this is one more reason you need to be lifting weights, using resistance bands, or practicing yoga. Strength training equals life. It does not equal bodybuilding! And, of course, exercise is an excellent way to…
    2. Maintain a healthy weight. Being overweight makes your heart work harder to pump blood through your body. More than a quarter of people with high blood pressure are obese.
    3. Manage stress. Take time daily to calm down purposefully, sit still, and focus on your breathing. Get enough sleep. Enjoy the outdoors, the arts, and hobbies.
    4. Drink alcohol moderately, if at all, and don’t smoke. The first part means no more than two drinks a day for men and one for women. The second part means, Come on – are you kidding?
    5. Watch salt? Yes. But also sugar. Limit how much of both you put on foods. But remember that salt and sugar are added heavily into our processed foods, so start reading labels and making your grocery choices accordingly.

    Talk to your doctor about hypertension (another word for high blood pressure). Let us help you lower your high blood pressure by joining our 21-day strength and longevity program…guaranteed results! 

  3. October is Breast Cancer Awareness Month

    October is National Breast Cancer Awareness Month. It’s an excellent time to remember that some risk factors, like age, race, and family history, are beyond our control.

    But, as the National Breast Cancer Foundation points out, we can adjust some behaviors to lower other risk factors.
    Those include:

    • Lack of Physical Activity:  A sedentary lifestyle with little physical activity can increase your risk for breast cancer.
    • Poor Diet: A diet high in saturated fat and lacking fruits and vegetables can, too.
    • Being Overweight or Obese: So can being overweight or obese. Your risk increases if you have already gone through menopause.
    • Drinking Alcohol. Frequent consumption can increase risk; the more you drink, the greater the risk.

    The foundation says about two-thirds of people with breast cancer have no connection to these risk factors, and other people with risk factors will never develop cancer.

    One in eight women will get the disease at some point. Two out of three women with invasive cancer are diagnosed after age 55. Men can get it, too, but it occurs 100 times more often in women.

    The group also lists ways that individuals can help and can raise awareness. For example, donating $150 pays for a mammogram for a woman in need. You can learn ways to help your company get involved. And you can support early detection and get tested regularly yourself. Try our 21-day Strength and Longevity to fight against these risk factors.

  4. Check Out Kristy’s Balance!

    Check out this client’s balance! Real change is marked by the small steps we take every day. It’s a privilege to walk alongside Kristy Hardcastle, whose hard work is definitely paying off. Our clients love us! 

    In her words –

    “Since joining YPB, I no longer wear ankle braces (after relying on braces for over a decade playing tennis; I had two bad sprains on both ankles at different times and was on crutches; ankles tend to roll out quickly). With all the balance exercises, my ankles have strengthened, and I’ve gained the confidence to let go of the braces.

    I can feel my ankles working when doing specific exercises. I have since carried on balance exercises for the kids I teach at tennis as an essential part of our routine stretches and warm-up exercises.

    Because of overuse of my wrists from playing and teaching tennis, there were times I couldn’t use my hand(s) because of pain after exercise. Thanks to YPB’s founder, Lisa Wright, I’ve learned to lessen the load and use different holds on dumbbells and straps. It’s a hook hold.

    I know I’ve gained strength in my wrists from how my recovery is after workouts. Instead of 2-3 days of aching/pain, it’s down to the next day of regular soreness, just like other muscles react after a workout.

    It’s been a long time getting to where I am, but I know I’m improving for the better, even with setbacks throughout the years.

    ~ Kristy Hardcastle

    P.S. Have you had physical setbacks over the years, is your balance declining and pain increasing, and are you over 50 years old and interested in some help? Let YPB help improve your life’s quality by restoring your strength, improving your balance, & reducing your joint pain so you can enjoy your favorite activities. https://www.ypbstudio.com/21day 

  5. 7 Lies You Tell Yourself to Avoid Getting Fit

    Was it Freud who said we can’t get through the day without telling ourselves seven little lies?
    Or was it a magazine quiz we read in the dentist’s office? Doesn’t matter! The point is: We all love to tell ourselves “harmless” fibs to avoid doing something we know we “should” do. It’s easier than confronting the truth and finding new, powerful motivation to make positive changes. So, in the spirit of countering common nonsense with simple truths, let’s look at seven common excuses people over 50 use to avoid taking care of themselves. If you’ve ever said any of these, call us today at (361)857-5087! We are here to help. Ready?

    No. 1. “I hate exercise. It’s so boring.”We make sure “having fun” is a basic component of all our workouts, whether you’re starting
    out or have been fit for years. The reason is simple: It IS fun! And if we can’t make it enjoyable
    for newcomers, then we can’t expect them to come back, right? Maybe you hated high school
    P.E. Time to let that go!

    No. 2. “I’m too busy.”
    Health experts say we all need to put in at least 150 minutes of moderate-intensity cardio
    exercise, plus two sessions of strength training, per week. You can break that up however you
    like. If you think you don’t have 30 minutes FOR YOUR HEALTH, then put down your TV remote
    and see how it frees up your calendar. Voila!

    No. 3. “I can’t afford it.”
    You can’t afford NOT to exercise, especially as you get older. And walking, jogging, gardening…
    these activities cost nothing. Don’t assume exercise takes a ton of money any more than it
    takes all your spare time.

    No. 4. “I’m tired/injured/stressed/etc.”
    Nothing will give you more energy than exercise – or help you move better, feel better and
    sleep better. We can cite a thousand studies to show how working out improves mobility, joint
    pain, blood pressure and more. If you think more time on the couch will somehow make you
    start feeling better, then enjoy!

    No. 5. “I’m too old.”
    There is no age at which we can’t exercise and receive its benefits. Again, try this reverse-
    psychology on yourself: Are you “too old” to smile? To feel good? To travel, enjoy hobbies, play
    with grandkids, and maintain your independence? We didn’t think so. We’re here to show
    anyone of any age or ability how to move effectively and safely.

    No. 6. “I’m already thin.”
    Congratulations…? We’re not talking about being skinny. We’re talking about being healthy –
    about moving better, feeling better, and – yes – looking better. Health is SO MUCH MORE than
    being “thin.” You need strength, stamina and agility to enjoy life on your own terms.

    No. 7. “There’s no point.”
    We want to help you take care of yourself, enjoy your body, and protect your health through
    physical activity. Exercise is medicine; exercise is prevention; and exercise is life. Let’s help you
    get back to living your best life today. We believe in you – and in our ability to share these
    simple truths.

     

  6. Let’s Share Some Good News about Aging Well


    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! <<<

  7. Stay Fit with Your Favorite Sport

     

    Stay Strong and Fit for Your Favorite Outdoor Sports

    Golfing, tennis, running and other outdoor sports are just as important later in life as they were in our 20s, 30s, and 40s.

    You still want a strong drive on the golf course, a good serve in tennis, and stamina to enjoy a run.

    As we begin to see states loosening coronavirus restrictions, outdoor venues – like golf courses and tennis courts – are often among the first to welcome back players. Even if that’s not the case for you yet, we all must maintain your strength, endurance, and flexibility during this time.

    With businesses opening back up, like ours will on Monday, May 11th. We’re still here to help with online workouts, videos, PDFS, and more.

    Golfers Are Looking Stronger

    Have you noticed how much more fit PGA golfers tend to be these days? It’s true even for one legend in his 60s, Greg Norman.

    “I don’t work out to be ego-fit. I work out to be life-fit,” says Norman, who refers to his fitness as a “15th club in my bag.”

    Focus on core, mobility, and flexibility, says current star, Justin Thomas. He works to stabilize muscles in his abdomen, back, hips, and glutes – key for powerful swings and proper alignment.

    If an amateur golfer lacks flexibility, mobility, stability, and core strength, “the ability to execute the golf swing in an efficient manner is going to be limited,” says Sean Cochran, trainer to PGA stalwart Phil Mickelson.

    ‘Changes in My Body Were Starting’

    Millions of people around the world play tennis regularly, at all ages. They even like to call it “The Sport of a Lifetime.”

    It can add a decade to your life, says a study reported by the Mayo Clinic. That’s a greater gain than from cycling, swimming, or running.“Once I hit 50, I could tell changes in my body were starting to happen – and that made me more determined to make sure I stay active,” says Brooke Kline, 53, an educator. So, Brooke altered his gym workouts to keep him sharp for tennis. He focuses on strength, mobility, and speed. Tennis is also fun and social, and it offers these benefits, according to Tennis Canada:

    • A reduced risk of heart disease
    • Better balance, coordination, and agility
    • Increased brain power
    • Weight control
    • Bone strength
    • Better stamina

    Runners Need to Strength, Too

    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.

    A running-only focus can leave you lacking flexibility and functional diversity that keeps you better able to handle daily life.

    “The more different things you do, the more of an athlete you inherently are,” says physical therapist and author Jay Dicharry

  8. Exercise Improves Arthritis Symptoms

    Exercise Improves Arthritis Symptoms to Help You Move and Feel Better

    Arthritis affects more than 350 million people around the world, and it’s a leading cause of disability.

    Arthritis is the swelling and tenderness of one or more of your joints. The main symptoms are joint pain and stiffness, and they usually get worse as we get older.

    The good news is: Exercise can help.

    In fact, “Exercise is crucial for people with arthritis,” as the Mayo Clinic puts it. Exercise improves strength and flexibility. It reduces joint pain. And it lessens fatigue.

    “Even moderate exercise can ease your pain and help you maintain a healthy weight. When arthritis threatens to immobilize you, exercise keeps you moving.”

    May is National Arthritis Awareness Month in the US, with messages that apply globally.

    First, some statistics:

    • About 53 million adults have arthritis; almost 300,000 minors (including babies) have some form of it.
    • It’s the No. 1 cause of disability.
    • People with osteoarthritis and rheumatoid arthritis –two major kinds of arthritis – miss a combined 172 million workdays every year.
    • 57% of adults with heart disease have arthritis.
    • 52% of adults with diabetes have arthritis.
    • 44% of adults with high blood pressure have arthritis.
    • 36% of adults who are obese have arthritis.

    Let us show you how working out improves your health and fitness – and it doesn’t have to hurt your joints. We can strengthen the muscles around your joints; improv your bone strength; give you more energy; and improve your balance.

    And no, exercise won’t make the joint pain and stiffness worse. When you don’t exercise, your connective muscles get weak, putting more strain on your joints – causing more arthritis pain.

    Sources: Global RA Network, The Arthritis Foundation

  9. This Florist and Gardener Digs Functional Fitness

    Deidra Champagne spends all day making beautiful floral arrangements at her business.

    And in her off-time, you can find her sweating it out at the gym, staying strong, limber and fit for the demands of running her shop and enjoying her vegetable garden at home.

    Deidra, 57, has been working out with resistance and cardio training for about a decade. Her main motivations including preventing an injury from all the squatting, lifting, twisting and carrying she must do at her job.

    “I wasn’t moving properly before,” she says. “When you’re young, you just pick things up.”

    But when she couldn’t lift anything above her head to place it on a high shelf, she knew she needed help.

    She uses a trainer three times a week who helps her with mobility, balance, strength and fluid motion. She’s able to enjoy long days now, with better posture, fewer headaches, and less back pain.

    She likes gardening because, “You can move at your own pace, so aging shouldn’t be an issue. You can slow down, and I see it as a meditation. It’s good to be outside.”

    And gym-time helps her do all of that.

    “It’s non-negotiable,” she says about her workout schedule. “There’s a lot of stress involved in running your own business,” plus physical challenges like carrying floral displays weighed down by water, and standing on her feet.

    “I look forward to going because I see the benefit,” Deidra says. “It gives me energy all day. It’s investing in myself.”

    Like tending a garden, you might say.

  10. Try these stretches for a great night of sleep tonight…

    Hi there! I’m Lisa Wright from Your Personal Best Training Studio, and I have something special for you today where I’m going to teach you some amazing stretches you can do before bed that will help you wind down for a great night of sleep. Altogether, these stretches will take a few minutes, and they are super simple and easy to do.

    If you do these stretches before bed regularly as part of your nighttime routine, not only will they help you unwind, but they can become cues for your body that it’s bedtime. And that can help you fall asleep faster.

    Now, as it is with all stretches, you should go only to the point of gentle tension. Don’t try too hard to stretch. Just let the stretch happen. Trying to force a stretch makes it harder for your muscles to relax. These should feel good and not like a lot of work.

    The first stretch is a forward fold.

    1. Start with your feet hip-width apart, your knees slightly bent.
    2. Next, bend from your hips, bringing your chest down toward your thighs into a forward fold, letting your arms and head hang loosely.
    3. You should feel kind of like a floppy rag doll.
    4. Just stay here and hold for 30 to 60 seconds before slowly rolling back up to standing. Use your hands to “walk” up your legs to support you as you rise.

    Good news! All of the remaining stretches are done either sitting or lying down!

    The second stretch is a seated side bend.

    1. You start by sitting on a pillow, legs cross-legged in front of you. Place your left hand on the floor beside your left hip, your left elbow slightly bent.
    2. Reach your right arm up overhead, and with your core engaged, lean toward the left, your butt on the floor, shoulders down.
    3. Hold for 30 seconds before repeating on the other side.
    4. As with all stretches, your breathing should be even and easy. This one can make you want to hold your breath. If you find that happening, please back off the stretch a little until your breathing feels more normal.

    The third stretch we are going to do is a twist.

    This one always feels so good and is great for helping to detoxify the system.

    1. To start, you are going to sit with both legs out in front of you.
    2. Now, bend your right leg and bring your right foot up and over your left leg, so that your right foot is near the outside of your left hip.
    3. Sit up super tall, and hug your right knee into your chest. Take a big inhale and then exhale and twist. Keep your shoulders nice and relaxed. Take a few breaths here and repeat on the other side.

    If you are more of a visual learner, then check out the video I made to demonstrate the three stretches above–> https://youtu.be/-sh4itPbm40

    Our final stretch may seem more intimidating than is, but even so, I want you to go only as far as feels comfortable for you. This stretch is not for all bodies that are over 50-years-old. If you have any knee issues, you can skip this one.

    It’s called the swan. (NOTE: IF you need a reference for this, check out THIS LINK!)

    1. Start this stretch by sitting on the floor, a pillow in front of you. Bend your left knee, bringing the sole of your left foot toward your right inner thigh, while your right leg reaches behind you (your right quad is toward the floor).
    2. Slowly start to hinge forward from your hips, bringing your head down toward the pillow. Reach your arms gently forward.
    3. You should feel a nice stretch everywhere, especially in your left glute/hip.
    4. Hold for 30 seconds and repeat on the other side.

    There you have it! A quick series of stretches you can do before bed to help you relax and unwind.

    REMEMBER, if you have any questions, I’m always here to help! Just drop me a message in the comment section below.

    Have an amazing day!

     


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