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Fit and Fabulous Over 55

Free exercise & nutrition workshop – plus MUST READ book!

By | Body Assessment, Challenge, Fit and Fabulous Over 55, Health, Lifestyle, Mindset, Nutrition, Strength, Uncategorized, Webinar

We have recently launched a new Fit and Fabulous over 55 training program here in Madison and the interest level has been phenomenal! It is already becoming one of our most popular programs, and I couldn’t be more excited!

->-> Click here if you want to learn more and schedule a free consult with me

Over the past month, I have been working hard to create an amazing 75-minute hands-on workshop that will assess attendee’s strength, flexibility, and balance, and then demonstrate 10 exercises to help improve any weak areas. In addition to the exercises, I will be talking about the top 8 anti-aging foods.

I was planning to charge $49 for this workshop, but decided to make it totally free. This particular workshop is designed for people in their 50’s, 60’s, and 70’s. If you qualify – we hope you sign up and come join us! If you don’t qualify, we’d be honored if you pass this information onto someone who could benefit from this workshop.

->-> Click here to sign up for the free workshop <-<-

We will offer this seminar on two dates – this coming Sunday, September 21st and next Wednesday, September 24th. Click here to sign up.

1 youngAs you know, I read a lot – many times a book or more a week. Over the past few years, my clients have repeatedly told me about a specific, must read book. Until recently I just didn’t get around to it. When I did eventually start reading it, only 50 pages into the book, I immediately went online and ordered 60 copies for all my new Fit and Fabulous over 55 VIP clients.

What is the title of this amazing book? Younger Next Year. There is a male and female version of this book.

1 Young 2If you are over the age of 45, you need to read this. Even if you simply know someone who is over 45, you need to read this. So that means I recommend this book to everyone! It is written by two men, a leading doctor in preventative anti-aging, and a man in his 70s who made a dramatic change in lifestyle in his 50s to improve the quality of his life. The book provides a great balance of humor, science, and practical application. The main ideas in the book come from two simple, but powerful charts. This first chart shows the rapid decline of a person once they hit the age of about 55. This decline only happens because of the westernized lifestyle, which is very sedentary and full of highly processed food.

I am sure you can just look around at loved ones in your life and completely agree with this sobering graph.

But there is GOOD news…

It doesn’t have to be that way. If you follow the recommendations in the book, you can virtually prevent the aging process when it comes to your 1 Young 3physical capabilities and health. Here is the chart that shows what life can look like when you do the right things.

The authors believe that 80% of preventing the steep decline is regular exercise at different levels of intensity.

  • 2-3 days of resistance training using weights you can handle lifting 10-20 times.
  • 4 days of aerobic exercise – some steady-state cardio and some interval or burst training.
  • 1 day per most weeks of longer sustained cardio 1-3 hours long.

This is a very simplified version but they argue that in your 30’s and 40’s you can get away with 3-4 days per week of exercise, but once you hit your 50’s the tide is going against you and in order to fight the decline you MUST workout 6 days per week… No if, ands or buts.

This book came out about 10 years ago, and the little bit of nutrition advice they give is pretty good overall, but they fall short on their understanding of saturated fats, and fats in general. This is because there have been many groundbreaking studies over the past 5-8 years that show many saturated fats are actually good for you. I definitely still highly recommend this book Younger Next Year!

If you are in the Madison area and over the age of 50, I hope to see you at one of the two free upcoming workshops I am hosting at the Transformation Center.

=> Click here to register now, limited spots available

Side note….Mom, I know you read every blog post, I have talked to you about this before, but please take it seriously… Please try and exercise everyday and make sure 2-3 times per week you are doing weight training. A couple miles of biking each day at a slow pace just won’t cut it. I love you!

 

I cried…

By | Challenge, Fit and Fabulous Over 55, Flexibly, Health, Strength, Transformation Center, Transformations, Uncategorized

The past two days have been special for me. I have been meeting with potential clients who have filled out the Fit and Fabulous over 55 application for our new program that we are launching in Madison. There isn’t a program even close to this in the Madison area. I spend 30 minutes chatting with each person and I ask a lot of questions and just listen. Each individual story inspires me, challenges me as a human, and makes me a better person.

Everyone has a story and when we block out all the noise in this crazy world and just listen, it can be amazing. Let me just briefly share with you a few of the people I have met (and will get to work with further since 100% have joined our program now).

There was an amazing woman in her mid 60’s who has been a giver and caretaker most of her life. She works full time at a job that requires her to sit the entire day. She is looking to lose about 90 lbs. Walking more then 100 feet is extremely exhausting and almost unbearable. When she married her second husband a decade ago she gained 50 lbs because of the unhealthy lifestyle he lived. She knows too well the challenges of the environment. For her, some simple exercises and eating changes will radically transform her life and the life of her family.

A spunky husband and wife came in who were in their upper 50’s. The wife was the one to come to see me, and the husband came because he didn’t want the wife accusing him of sabotaging her efforts (I found this funny). She was of a healthy weight, but lacked strength. She ate very well, but didn’t want the aging process to take over quicker then it should. She is also prone to bone density issues. He was moderately active and wanted to keep up his golf game, downhill skiing, and continue to enjoy his retirement. He didn’t eat nearly as healthy as his wife, which I could tell frustrated her. I asked him at the end if he would like to join his wife in this program and he said yes, to the shock of his wife. Moral of the story after 35 years you can still learn something about your spouse, and these two together are going to be a force to be reckoned with.

Next was a woman who was soon to turn 60. At one point she was over 300 lbs but has lost over 40 lbs. Her second husband is a quadriplegic who she married about a decade ago. Her story of nurture and selflessness made my eyes water. She has overcome other awful things in her life and is at the point where she is ready to face her past demons head on. She is determined to be strong so that she can continue to serve and take care of her husband and prove to herself that she is capable of anything.

I met another woman who was in her mid 50’s. She had been part of our bootcamps in the past, but wanted something different. Something that was more geared towards her age. She successfully ran a half marathon recently and is in pretty good cardio shape, but her knees are beginning to hurt from all the pounding. She is concerned about her lack of strength, but yet wants to feel and discover the athlete inside of her. She also cares for her adult daughter who has developmental challenges and lives with her and her husband full time. She needs to be physically strong to take care of her.

I took a break from the 55 plus group and met with an inspirational woman in her mid 20’s. She and her boyfriend were both injured a couple years ago doing CrossFit (this is no knock on CF); for the past two years she has battled a bulging disc and gained over 40 lbs. She was a D1 collegiate athlete who is now eager to get back to her former self. She has a good idea what she should be eating, but hasn’t had enough accountability to make it a consistent habit. She will be joining our next Killer Kurve’s session and is probably getting her boyfriend to join as well. Her smile and spirit was incredible.

Another special encounter happened with a single woman in her mid sixties. Her personality and energy were that of a 20 year old. For over 40 years she was a professional dancer and performer. All of that dancing caught up to her joints and she has had a knee replaced, and is in bad need of the other knee and hip being replaced. She uses a cane lightly to walk, and needs to lose 25 lbs before the doctors will replace her other side; and she would like to lose over 75 all together. She watches every Dancing With The Stars Episode saying to herself, “I can do every one of those moves”… until she realizes she is captive to her body right now. I took her to our training room and gave her a couple exercises using the TRX that allowed her to squat and bend her legs deeper then they have been bent in years. I gave her a simple band and put it around her ankles and she did some exercises to strengthen her glutes. She has three beautiful nieces and nephews and they want nothing more then for her to play on the ground with her. Unfortunately, this is nearly impossible right now. I can’t wait to see the progress she makes – it is going to be insane! No more cane, and much easier time getting up from the ground.

So why do I share these stories with you?

Besides the fact that I am super proud of each of these people finding the courage to admit that they need help, and saying YES to investing in themselves, I hope that it does much more for you.

I want to encourage you to take the time and sit down with someone and just ask them questions. Ask them about their life, ask them about love, about their passions, about what makes them tick. We live in such a shallow and busy society that we have lost the art of just listening and supporting.

Second, I believe that we each have a story. We each have a story that is so unique that no one in the entire world has our story. By sharing our story we inspire and teach others. We show our vulnerability, our heart, and our passions.

I want to thank each of these people for sharing their story and blessing me, and I hope that by sharing parts of their story with you, that I have inspired you too.

Lastly, I hope that you can relate to at least one of these stories that I have shared with you. You see, we are all very different, but we all are humans and have the same basic needs and wants.

Tying this back into health, wellness, and fitness, we all desire to have a body that we are proud of, that we can look in the mirror and smile at. We want to have a body that is healthy and disease free so that we can do the activities that we love doing. We want a body and a mind that is sharp, so that our relationships with our spouse, kids, grandkids, friends, and coworkers are as strong as possible.

We all have our demons, our challenges, our mental roadblocks, our injuries, and we have a future. That future is so dependent on the actions we take today.

Thank you for allowing me to share my heart with you today and each day that I write. I am honored that you would take the time to read it.

I hope that this message has inspired you in some way. I am here if you want to share your story with me.

 

 

How much balance & flexibility do you have? Take this test!

By | Behavior Change, Fit and Fabulous Over 55, Health, Nutrition, Transformation Center, Transformations, Uncategorized

Do you struggle with balance or flexibility?

No matter what your age, you may struggle with this, but as a person ages, balance, flexibility, bone density, and strength are four things that naturally decrease, unless you do something to counteract this decline.

Today, I would like to cover the topics of balance and flexibility and show you a few simple tests you can do to see where your balance and flexibility ranges are.

In this short video I invite you to take your own balance and flexibility tests…

Stork: Poor (0-10 sec), Average (10-40 sec), Great (41 plus sec)

Single Leg Deadlift: Poor (0-5), Average (6-15), Great (16 plus)

Quad Stretch: Poor (Can’t grab foot), Average (Grab foot butt heel doesn’t touch butt), Great (Heel can touch butt)

Trunk Rotation: Poor (Noon-2:30), Average (2:30-4:00), Great (4:00 or greater)

Squat Test: Poor (Above parallel), Average (Parallel), Great (Below parallel)

Once you complete these 5 simple tests you will have a good idea of where you stand (or fall over). That was my attempt at a joke.=)

Stay tuned for next blog post I will provide you with some exercises and stretches you can do to improve these important balance and flexibility tests.

We recently launched Fit and Fabulous Over 55 in Madison. These specialized small groups will be 45 minute sessions and will focus on balance, flexibility, strength, and fat loss. We will provide you with an eating plan and nutritional coaching designed for post menopausal women that will give you more energy, more strength, and help you keep up with your grand kids (current or future)!

Spaces will be very limited so to get more information and be the first in line ->-> CLICK HERE <-<- to fill out a short application and our FM4L team member Anita will follow up personally with you. Click here to let us know you are interested in our new Fit and Fabulous Over 55 program!

If you don’t live near Madison and are looking for a joint friendly or 50 year old + workout, my Boomin Bodies DVDs are a great option! The DVDs contain two, short total body workouts that are extremely joint friendly.