You have to start somewhere. If you haven’t exercised before or for a very long time due to injury or other extenuating circumstance, start SMALL. These 5 safe, functional exercises hit the major muscle groups and create a base to build upon. Do 30 seconds of each movement: Squat to chair (adjust height up or … Continued
This is a great hip mobility test (I cheated by using my lifters). You may also find that your ability to get into proper position for this test is limited by ankle mobility & raising your heels slightly will help… I’m pretty happy that at a few months away from 60 & with a total … Continued
Did you do sports as a kid? For me, it was swimming, but it was much more than sport… Swimming offered safety & validation during tumultuous years growing up. It shaped me into who I am today… It’s been 40 years & time for me to get back in the pool. Feels like coming home … Continued
Are you physically aging too quickly? This sit-to-rise test, developed in 1990, was supposed to be a predictor of longevity. The goal of the test is to get on & off the floor without touching hands to the floor or any other support. While the original study had some limitations, it’s still a good test … Continued
Sore knees? You can still get a leg friendly, butt lifting workout without aggravating your knees. Remember, You can’t spot reduce! But you can activate & strengthen your glutes & who doesn’t want a perky muscular bum? Do 30 seconds of each exercise: KB swings Single leg RDL weak side Single leg RDL strong strong … Continued
Hate exercise? Don’t do it alone. You’re more likely to stick to it when you workout with a friend or a coach. Oka, R. K., King, A. C., & Young, D. R. (1995). Sources of social support as predictors of exercise adherence in women and men ages 50 to 65 years. Women’s health (Hillsdale, NJ), 1(2), 161-175. … Continued
Losing your balance as you age is a very real issue. Can you do this ‘Ole Lady’ test? Your ability to maintain your balance decreases with age. This correlates with increased injuries related to falls also as you age. If you want to protect yourself from falling and continue to do all the things you … Continued
Life is about to get busy(er)! With the holidays around the corner, it’s good to have a few bodyweight ‘do anywhere’ workouts to lean on. Don’t discount the value of short bodyweight workouts to maintain and even build lean muscle. All you need is a foot stool, bench or sturdy chair for this. After a … Continued
This tiny movement packs a lotta punch, especially if you can’t workout due to work, travel or injury… An exciting new study showed that those doing continuous seated calf raises experienced dramatic improvements in blood sugar regulation & metabolism. This was noted in the study: ✔️52% less increase in blood glucose after a meal ✔️60% … Continued
Sometimes life is just too crazy to get a ‘formal’ workout done. On those days, if you find yourself walking down the same hallway, maybe you could fit a movement snack like this in: Repeat 5 times in the day Lunge walk 10 steps 10 squats 10 wall push ups *Do this every time you … Continued