Healthy Aging and Exercise For Older Adults

The research is in on Healthy Aging and Exercise For Older Adults and Senior Citizen Fitness Programs!

Living a healthy lifestyle with the appropriate exercise and nutritional program is one of the best ways to enjoy good health, a longer life, improve your memory and mental abilities at any age. For older adults being fit can keep you out of an assisted living or nursing home facility and help you avoid age related injuries. As a matter of fact even people that are already in adult-senior care facilities can regain mobility, mental sharpness and a stronger body when they participate in a well rounded, safe and effective fitness program.

The best fitness program will include activities that address the three major areas for older adults, which are balance, aerobic capacity and strength. While all three of these are important, strength training is particularly important as we age because we start to lose muscle mass and function starting in our 30's. This is a condition called sarcopenia. People who are inactive can lose an estimated 3% to 5% every decade starting as early as the age of 30. This causes reduced mobility, overall strength and arthritis as we continue to age.

This week I was out to dinner with my 78-year-old father, there was a woman in her eighties sitting next to us. We somehow started talking and she said she was having issues with her knees, was taking multiple medications and that she already had one surgery and still needed to have the other knee operated on too. Noticing that she was overweight I asked her what she did for exercise, she laughed and said I am "too old" to exercise. The truth is the very reason she was in her unhealthy state was most likely due to lack of exercise, poor diet, being overweight and putting too much of that extra weight she was carrying on her knees on a daily basis throughout her lifetime.

It’s never too late to create new healthy living habits, starting a new exercise program today will prevent muscle deterioration, improve bone density, build strength, increase your stamina and longevity with an improved overall quality of life!

The CDC recommends 150 minutes of moderate intensity exercise per week, break that down to 30 minutes per day for five days per week for older adults and it is pretty easy to accomplish because most either work part time or are retired. So come on what are you waiting for? NOW is YOUR time to live the best life, a life filled with strength, balance and healthy, happy days ahead!

To start your new adult fitness and exercise program contact us at www.fithealthyandfabulous.com

Being Fit Is A Lifestyle!

One of the first things you need to do to get started on the road to a healthy and fit lifestyle is to realize that being fit is a lifestyle! With all the popular trends and mindsets such as the latest diets, new year resolutions and set time frames to get in shape and healthy, people forget that it is something that you need to learn and incorporate into your everyday life.

Despite all the latest diets and trends there is not a quick fix or fast way to get healthy and fit, Effective, long lasting results take time and patience which is why I always tell my clients to be patient with themselves and approach a new program with accountability, motivation and a specific goal that has been documented and discussed with their coach in advance. It is important to understand that the way you lose weight could be the way you gain it back if you do not stick to your new program,  I have often seen fast weight loss gained back just as fast it was lost. As far as the fitness part goes, it takes weeks to see the results of a good fitness and exercise program when incorporated with healthy food choices and portion control.

Healthy food choices, strength training, cardiovascular fitness and a healthy positive outlook together are a great combination for a major transformation in your overall health and to live the best life you could ever dream of!

Get Motivated To Workout!

Do you find it hard to get motivated to workout and exercise? Do you think that it takes a lot of time to exercise and see results?

The truth is you do not have to work out like crazy or commit to several days a week to get results. You just have to be consistent and find a program that works for you and learn to live a better lifestyle too.

Too many good intentioned people jump into a new fitness routine with everything they have, but the reality is this often leads to them getting stressed out, feeling frazzled at the amount of time it is taking each day, they get overwhelmed and lose interest just as fast as they started the program!

The ideal way to achieve success at your fitness goals is to integrate a workout routine "into" your lifestyle by setting smaller and very specific goals with the mindset to reach each one at a slow and steady pace. Taking this approach has a proven success rate and keeps people interested in living a healthy lifestyle for the long term.

My workouts are only three to four times per week for 30-45 minutes each. I design all of them to be fast, effective and to fit my busy lifestyle, except for my Barre class which I do once per week for one hour, I LOVE this class, it challenges me to go to different levels and has a great group of women that teach and take the class! I get my cardiovascular in on the elliptical, stationery bike or just within my workout routine by increasing the tempo of the circuit I am doing. I always strength train with the right amount of weight to be effective, work my core and do balance exercises too.

Get Motivated To Workout! Set up a specific workout designed to fit into your life not complicate it! If you need help contact us at Fit, Healthy and Fabulous we will design a program that will work for you and your schedule, one that will keep you accountable and on track too!

Stay Fit And Toned

This time of the year it is especially important to stay fit and toned, be careful not to switch exercise time for couch and TV time. While most of us have the best intentions and make resolutions every year and think about getting fit and living healthier for the new year, many of us that live in colder climates exchange that idea to staying indoors cozy and warm and often reaching for comfort foods once we really have to put it into action! Even the most active people have been known to do this, risking significant loss of muscle tone and decreased strength in as little as two weeks. This can lead to injury, weight gain, balance issues and loss of total muscle mass in even the most active adults and some can lose in these areas by a whopping 25% if they are not continuing some form of an active lifestyle in the colder months.

Prevent injury, weight gain and loss of muscle tone by doing at least two, thirty minute strength training sessions per week in the colder weather. It is easier than you think, keep a few sets of resistance bands, dumbbells and core balls in your home and office, it is best to place them where you can see them as a reminder to pick them up and use them. If you prefer accountability contact a personal trainer and ask about winter specials, in home training options and specific programs that are designed for you to do in the convenience of your home. I have clients that have asked for extra programs designed to do at home on their own that have kept them focused and in shape all through the cold weather, this keeps them on track and they are not given the option to be lazy and choose the couch over being healthy and fit because they have to check in and out with me via telephone or email at the start and end of their in home session. It is super effective for many people!

Contact us for more information on programs that are designed to do at home on your own to keep you active and fit on your own,  Fit, Healthy and Fabulous, LLC 

Welcome A Fit And Healthy 2016!

Welcome A Fit And Healthy 2016. Let's make this your best year ever!

The holidays are over, now is the time to start your healthy habits and focus on your fitness goals. Learn how to eat right and exercise effectively before putting on those extra pounds over the winter months.

The secret to a Successful New Year Resolution is to first choose an attainable goal that will work for you. Choosing to make a fitness resolution year after year that you may have been unsuccessful at in the past only sets you up for frustration and failure.

The average success rate for New Years resolutions is a just 20 percent but do not let that discourage you, there are ways to assure that you will be in that 20 percent category. Here are a few suggestions to get you on your way to your own personal success and how to enjoy exercise and a healthier lifestyle.

Fitness and a healthy lifestyle need to be a part of your everyday life and you need to give yourself a break and realize that results take time and a lot of effort on your part, most experts agree that it takes an average of 20 days to create a habit and six months for it to actually become part of your everyday life and you need to mentally prepare yourself and get motivated for your fitness success.

It is always best to set goals that are specific, achievable, realistic, relevant to your lifestyle and have a time period to reach. When goals that are not set, failure to attain the desired outcome can occur, leading to discouragement, frustration and a general feeling of failure. Rather than saying, “I will eat more fruit and vegetables”, put your thoughts into action, if you do not eat enough fruits and vegetables then try adding a piece of fruit with your breakfast, switch to a salad for lunch and add a vegetable with your dinner every day. And remember Fad Diets generally do not work, small healthy changes in your lifestyle do!

Most people focus on the SCALE and the number that they see for their weight, I consider this to be one of your “BAD” habits and it should be the “FIRST” resolution that you make and keep! Watching the scale will make you lose focus on your goal because you are too focused on what you consider negative, which is your weight and the number on the scale. Remember muscle weighs more than fat and weight training increases bone density, muscle mass and strength while burning fat!

My advice to people who really want to achieve their fitness goals is to start training before the holidays are in full swing but if you decided to start a New Year resolution then set your goals and focus on them 100% now that the holidays are over! Remember that the 20 percent who succeed start slow and gradually, making the necessary adjustments that it takes to reach their fitness goals over time. Make sure your routine fits your lifestyle and how you want to live your life, if you feel too stressed over finding the time to exercise or restricted and deprived of food it will make you frustrated and likely to fall back on bad habits!

For more health and fitness tips go to www.fithealthyandfabulous.com

© Copyright 2016

Motivation And The Lack Of It!

Motivation, do you lack it? Stop making excuses and find the time to get healthy.

The top two excuses that I hear are "I don't have time to exercise" and "I don't have the money to join a fitness program".

I don't have time to exercise. You need to make the time and put some effort into your health and wellness. So many people want to get healthy and feel fit, but they get caught up in the "Busy Being TOO Busy Whirlwind" everyday. We are all busy doing things that make up our everyday lives, working, daily errands, taking the kids to after school activities, watching our favorite TV shows, having drinks or coffee with our friends, and you can add the honey do lists in there too. You have no problem finding the time for all of these things that you need and want to do, now you need to find the time to do the things that make you "able" to get all those things done, if you do not take care of your health and well being your body will start to let you know when it is not functioning properly, our bodies can only handle so much being on auto pilot. Think about how you feel when all you do is go, go, go and not take time for yourself, you feel back pain, neck stiffness, headaches, stomach problems and you may even feel short tempered and cranky. Just 30 minutes of exercise every day has been proven to help people handle life better, exercise reduces stress and blood pressure, lowers cholesterol, improves mood and can help those who suffer from depression and the list goes on.....

I don't have the money. Some people really do not have the extra money, BUT you can still take a group class, or get a few friends to start a small group training class for very little cost or you can start a walking group for no cost at all. What I find mind blowing is when I see people with high priced cars, expensive clothes, shoes and handbags and yet they claim that they cannot afford a personal trainer or health coach. I know it is just another excuse when I hear this, they need to see the value of a good health and fitness program and how it can improve their lives. Remember one thing, you cannot place a price tag on good health and a fit, properly functioning body.

I have never had one client tell me that they regret taking the time or spending the money to reach their fitness goals, lose the targeted weight we set for them or complain about waking up with more energy and excitement for the day ahead!

The truth is sometimes all you really need is a little extra inspiration and encouragement to get motivated. Once you start a fitness program you will learn to enjoy the time spent getting healthy and look forward to the feeling it provides, and soon it too will become part of your routine and budget!

Being healthy and fit is definitely a lifestyle, a commitment and a decision, you have to ask yourself how do I want to feel at the end of each day? The choice really is yours and no one else's. 

www.fitheathyandfabulous.com

Start Your New Year Resolutions Now!

The holidays are here; the New Year is just around the corner! Now is the time to get a jump-start on healthy habits and fitness goals. Learn how to eat right and exercise effectively before putting on those extra pounds and over indulging. Start your New Year Resolutions now!

The secret to a Successful New Year Resolution is to first choose an attainable goal that will work for you. Choosing to make a fitness resolution year after year that you may have been unsuccessful at in the past only sets you up for frustration and failure.

The average success rate for New Years resolutions is a just 20 percent but do not let that discourage you, there are ways to assure that you will be in that 20 percent category. Here are a few suggestions to get you on your way to your own personal success and how to enjoy exercise and a healthier lifestyle.

First of all, fitness and a healthy lifestyle need to be a part of your everyday life and you need to give yourself a break and realize that results take time and a lot of effort on your part, most experts agree that it takes an average of 20 days to create a habit and six months for it to actually become part of your everyday life and you need to mentally prepare yourself and get motivated for your fitness success.

Most people focus on the SCALE and the number that they see for their weight, I consider this to be one of your "BAD" habits and it should be the "FIRST" resolution that you make and keep! Watching the scale will make you lose focus on your goal because you are too focused on what you consider negative, which is your weight and the number on the scale. Remember muscle weighs more than fat and weight training increases bone density, muscle mass and strength while burning fat!

My advice to people who really want to achieve their fitness goals for 2016 is to start training now before the holidays are in full swing. Don't wait until January when you already have overdone all the extra food, holiday cheer and parties that come with the holiday season. That will only leave you feeling bad about your weight and excess calories, which can set you up to fail.

The 20 percent who succeed start slow and gradually, making the necessary adjustments that it takes to succeed with their fitness goals over time. Enjoy the holidays, your family and friends and begin your exercise program now by exercising as you go through the season’s festivities, it will help burn those extra calories and even reduce the stress of all the extra responsibilities that come with the holiday planning of the season and it has the added benefit of increasing your energy too! 

Give yourself the gift of a personal trainer with a health coaching background that can help you focus and achieve your goals. When 2016 is here you will be ready for the “NEXT” level of your fitness goals!

Happy Holidays Everyone! For more health and fitness tips go to www.fithealthyandfabulous.com