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.

Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist, and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There’s nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, I’ve put together the following 3 Dieting Hacks to amp up your results.

Why am I calling these hacks? A hack is used to get results faster. These hacks will fool your taste-buds and your mouth into thinking that you’re eating your regular favorites, when, in fact, you’ll be eating a meal with fewer calories, fewer carbs, and more fiber.

Recipe hacks mean quicker fat loss and smaller belly rolls.

That sounds fantastic. So let’s dig right in.

Dieting Hack #1: RICE

Rice is a big part of many a meal. There’s white rice, brown rice, stir-fried rice, sticky rice, wild rice, and the list goes on. All of these kinds of rice (yes, even brown rice) come packed with carb and calories. Higher calories are ok if you are a growing child or an athlete, but not so great for someone with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look lonely on a half-empty plate, let’s turn to Dieting Hack #1.

CAULIFLOWER RICE: Now, don’t get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This process will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your usual vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.

Dieting Hack #2: NOODLES

Have you ever noticed that when you crave your favorite pasta dish, you mostly want the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Dieting Hack #2.

ZUCCHINI NOODLES: Again, try this trick before you knock it, I’m guessing that you’ll be pleasantly surprised. Wash zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, throw them onto your plate and top with your favorite pasta sauce. (Of course, I’m assuming that you’re not going to use a white, cream-based sauce, but that’s another article for another day.)

Dieting Hack #3: BREAD, BUNS, TORTILLAS

Cauliflower rice and zucchini noodles are all fine and dandy for those meals that you prepare at home, but what about your meals that are eaten out? Many restaurant meals revolve around bread, buns, or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.

That’s when you turn to Dieting Hack #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask for it wrapped in lettuce in place of the bread, bun or tortilla. Most restaurants are cool about it, and you end up getting to eat the right part of the meal – the meat and flavors—without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.

Try these 3 Dieting Hacks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved outcomes will motivate you to work out harder and more consistently, which will then add to an even higher level of fitness.

If you aren’t yet one of my clients, now is the perfect time for you to start. My focus is to get you to your goals using my results-driven method.

Call or email me today to set up your first workout.

Pickleball might have a goofy name. But it might be the fastest-growing sport in America, and it has particular appeal to people over 50.

It’s a lot like tennis, but on a smaller court, with smaller rackets and a plastic whiffle ball. One survey says more than 3 million people were playing in 2017, and the number has been growing by 10 percent a year for a decade.​The National Senior Games​ had a packed competition this year in Albuquerque. Competitive “pickler” Dick Johnson of Idaho said the game was a nice transition after playing tennis for so many years. He enjoys playing with his wife, children, and grandchildren.​​​

“I love the personal challenge playing pickleball gives me,” he said. “It keeps me motivated and helps me improve my skills.”

And older people are drawn to it because it’s more manageable than, say, tennis or other games played on a bigger surface. But it still gives a good workout without a high risk of injury. And it provides a social outlet. Plus, pickleball is easy to learn. And there are plenty of places to play. You can find one by going to the U.S.A. Pickleball website​ and entering your zip code.

The biggest draw for many older people is this: Pickleball is fun. And that’s nothing to make light of, goofy name or not. Just a fifth of adults get even the minimum amount of physical activity a week. And it’s been proven countless times that people stick with physical activity if it’s enjoyable.

It doesn’t matter where you go to bring in the New Year — you’re going to want to look your very best. We’ve only got a little over three weeks, so you’ve got to get to it.

I’m aware of the fact that we’re in the middle of the holiday season, and most of you are going to struggle to try and fit in your workouts on top of all the parties and shopping and other commitments. So the workout I’ve designed is going to focus on getting results in the most time-efficient manner.

Your cardio workouts are going to be short but intense. You’ll be working out for only 20 minutes, but I’d like you to focus on hitting an intensity that is quite a bit higher than you’d normally train. If we’re going to reduce the duration of your workouts, you’ve got to pick up the intensity and go hard.

Your muscle-conditioning segments are going to involve movements that combine lower body and upper body exercises; so again, we can be more efficient and get the desired results in a shorter period of time.

By the end of this three – week period, each of your workouts should take no longer than 45-60 minutes and will include a warm-up, cardio, muscle-conditioning segment and cool-down stretch. 

Cardio

Start with a short, easy 5-minute warm-up. Then begin your 20-minute cardio segment involving any activity of your choice like running, walking, cycling, or stair climbing. Start with 4.5 minutes at a moderate pace and then for 30 seconds, pick up the pace and perform a high-intensity interval. Perform this set four times for a 20-minute workout. Do this work out three times this week on alternating days.

Muscle-Conditioning

(click HERE for full descriptions of these exercises)

• Forward hinge + bent row: Perform 8-12 reps for one set.
• Chest press + leg lifts: Perform 8-10 times on each leg for a total of 16-20 reps for one set.
• Side-lying abdominal stabilization: Hold for five seconds and do this five times on each side.

Traveling and want a hotel holiday workout?  Check out this video for a hotel room fat-buster workout that Terry and I filmed last year at this time!

Get Results BEFORE the New Year!

Happy Holidays!

Yours in Health & Fitness,
Lisa G. Wright

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