Meet our Inspirations of the Week: Scott & Gloria

To celebrate the month of love we have one of our many couples here at FCF…

Scott & Gloria and their unique story…

Today if you were to pass them on the street you would notice a fit, healthy couple and when you find out they regularly exercise even think, ‘well of course they “look” like fitness people’. However, their story shares a different tale of why they regularly train with us at FCF.

We absolutely love both of their positive attitudes, even when it’s a tough day. They come in, do the best they can that day, and leave feeling 10x better than when they walked in. Where many people who see obstacles, they see a reason to a maintain a healthy training program, so that they not only benefit today, but their future self in 20 or 30 years. These rockstars have maintained dedicated to their fitness program, have great work ethic, have persevered through various health challenges, and hit so many personal milestones, which makes them our inspirations of the week!

Here’s their why…

Almost 7 years ago, Scott woke up one morning with excruciating pain in his neck. This eventually led to a major neck surgery, some nice hardware and a change in Scott’s lifestyle. Post surgery the things he loved, like surfing, was off the table due to the uncertainty of permanently damaging his neck. His exercise routine of boxing in the garage and road biking all became a challenge or not an option. Life took a turn and now he had to figure out how to regain his strength and find new safe activities to maintain a healthy lifestyle.

Two months post-surgery, his friend and former law partner told him about Full Circle Fitness and since physical therapy hadn’t helped manage his pain he reached out for help from Rosa. After meeting Rosa and putting together a plan that started with some mobility work and pilates, he was sold and became a dedicated member. Gloria says, “Rosa’s knowledge, good nature, and empathy for his situation helped him immeasurably.”

Over the last 6 years at Full Circle Fitness Scott’s training program progressed from mobility and pilates, to strength training, and now he participates in small group training sessions and some yoga to help manage his pain and alignment. He can’t say he loves it all the time, but the routine provides relief and that’s what’s most important.

He will tell you, “There are days I wake up with incredible pain, but after a session with Rosa, I am able to sit at a desk and work, as well as to be able to manage some outdoor activities that I enjoy. What a miracle and a blessing. I have been working with Rosa twice a week for almost 6 years.”

After 2 years of training, he was even confident enough to try surfing again when the conditions are right, has returned to road biking and even participated in a few 50 mile and 100 km races. That’s the truly important stuff here. His passions that he thought were gone after surgery, are back! To say I am proud as his coach is an understatement.

Although there are still some days where there is more pain, after a training session he always leaves feeling better and is able to take on the day!

As for Gloria, well….Her reason for starting a training program was completely different, but equally important.

Here’s her story…

” I absolutely abhor exercise.”

Scott said, ‘no come in and meet the folks at FCF. They’re great. I think you’ll like it.’

She’d heard that before from Scott; some trickery to try to get her to exercise!

“Skeptical, but I had a goal and needed help. You see my son was getting married the coming September and I was not in shape – let’s just say my underarm kept waving hello after I had stopped. TMI?
I went and met Rickye. She’s tough, but wow she’s wonderful and I was sold. The genuine care and support everyone at FCF has for you to succeed, to meet your goals, whatever they may be is inspiring. My goal was to build strength while increasing my core power and reducing my overall body fat. By the date of the wedding, I felt I met all of those goals. My weight stayed pretty much the same but it sure moved around.
My favorite part of FCF is the FCF community. The coaches, the folks who show up every day who create that great vibe of support for each other. This is also what keeps me coming. The members encourage and support each other. We learn about each other’s lives and we are a community.
Since starting at FCF I feel better about myself. Maybe because I’m physically more fit and I look way better in my clothes, in and out. But this is a double-edged sword because none of my pants fit so oh no, I had to buy new clothes!! Also, my shoes fit better?? My confidence has boosted. At 58 I’m in better shape than I was at 28. But most importantly I don’t feel old. I can pick up a 5 gallon jug of water without struggling. I find personal satisfaction when I can move up in weight for any exercise because it means I’m getting stronger! Sure, I still can’t do Arnold presses or halo but I’m still working on it with Coach Mercedes’ never ending energetic encouragement.
For me FCF has been all about helping me get to a better physically place to allow me to get to a better mental place.
Thanks to all the coaches at FCF. Couldn’t have done this without you 🫰🏻”

You see… everyone has a journey and although they start at different times, for different reasons, and has different goals, the most important part is that they started and encourage each other.

They didn’t give up or stop when severe pain, migraines, surgeries, business travel or a variety of other stressors came up in life. They took a day, or two or even a week off then came back with a vengeance, they know their deeper why and Scott and Gloria had each other to keep each other accountable.

They had a mutual goal this past year as well…their son’s wedding!

They doubled down, cleaned up their nutrition a bit and attended their son’s wedding feeling confident, with enough energy, and enjoyed the special moment. That’s what matters!

If you’re ready to find out how to create a realistic and maintable fitness program, we would love to help. Just text or call us at 657-231-6207.

Talk soon,

Coach Rosa

‘Skip-Gen’ Trips and Other Travel Trends for 2024

Travel and grandchildren rank as top motivators for people over 50 to get in shape or stay in shape. Both those are combined now in one of the top 2024 travel trends for mature adults: the “skip-gen” trip, as in “skip a generation.” It’s when grandparents take grandchildren on a vacation without the parent in the middle. “I work hard to stay in good shape so I can enjoy my sports, my retirement – and my grandchildren,” says Sammye, who took her first grandchild, Mia, to Paris to celebrate graduation from high school. It’s something she’ll do for each grandchild, a special experience they can share alone together. “We covered a lot of ground on foot. We climbed a lot of stairs. And we had a blast,” says Sammye, who is in her 60s and enjoys gym workouts and competing in triathlons. “The next granddaughter wants to go to Rome. I’m ready!” Traveling of any kind requires strength, endurance and agility. And spending time with a teenager alone? Oh, yes. We’ll make sure you’re ready to make the most of your travel this year. Here are some other top trends for mature travelers. “Bleisure” TravelThis is a combination of “business” and “leisure” travel. If you’re still working and you want to mix and match, why not? It can be a great way to take advantage of an opportunity to spend time in a new or interesting location. Rest and RelaxationTravel industry experts say more people are looking to just go somewhere and chill – including focusing on getting plenty of good sleep, spa treatments, and exercise. Sounds like heaven to us! National ParksThe United States is blessed with a series of national parks worth exploring. Check out the promotions at the National Park Service website. From Alaska’s Denali to Florida’s Everglades, you won’t believe the richness that awaits. Bucket ListsThese are always popular with people later in life: Places to go and things to do before you kick the … well, you know. What’s on your list? What’s holding you back? If it’s your physical fitness level, don’t let that stop you! We’re here to get you wherever you want to go. AdventureWe know a man in his 50s who’s determined to ride his motorcycle on every continent. Could this finally be his year for Antarctica? Do you want to go white-water rafting? Heli-skiing? The possibilities are wild – and endless. Small GroupsGather friends or talk to a travel agency about joining small groups for travel. Just make sure you’re not the one stuck behind in your hotel room because you’re not able to make the most of the opportunities! The world remains your oyster for as long as you keep yourself motivated to enjoy it. We are here to help your travel dreams come true, whether they’re with grandkids in Europe, hiking at national parks, or checking off those “bucket list” items. Come see us today.

Take Steps Toward Better Heart Health

Bernadette Harris knew she needed to make some changes in her lifestyle. “I was working 15, 16 hours a day. I wasn’t eating right. I wasn’t exercising,” she recalls now. Her high blood pressure scared her. “I don’t want to be the grandma on a walker,” Bernadette says. “If I didn’t make some changes, I was not going to be here for my daughter.” She started making changes advocated by the CDC Foundation for American Heart Month in February.  Exercise is among the most important steps we can take for heart health to prevent heart attack, stroke, high blood pressure and more. “Physical activity is key to a healthy heart,” the CDC campaign says. “Even small steps toward being more active can add up to big health benefits over time.” The CDC recommends at least 150 minutes a week of moderate-intensity aerobic activity, broken up any way you want, and two weekly sessions of strength training. Other steps the CDC and heart advocates support include:

  • Managing risk factors like blood pressure and cholesterol
  • Working with healthcare providers
  • Eating right
  • Reducing stress
  • Quitting cigarettes

“Making these changes was about really enjoying life more, really living, not working all the time … recognizing the things and the people who matter most,” Bernadette says now. Talk to your doctor about your heart health. And, if you’re not already working out with us, let’s get you started today for a stronger tomorrow. Call us today to get started!

Inspiration of the Week: Meet Elona!

When Elona joined FCF she jumped in with zest and a positive mindset. We love that she was clear on what her goals were, knew that she needed accountability and was willing to put in the work and be guided by her coaches! We love her can do attitude in session and willingness to learn and push herself outside her comfort zone. In her short time here at FCF she’s already feeling stronger, has more mobility, better balance, and increased her endurance. It’s the start of a wonderful journey to optimal health and we are excited to continue watching her blossom.

Here’s why she joined FCF…

I joined Full Circle Fitness because I wanted a physical fitness program that was designed for mature adults. I need the instruction and guidance to both motivate myself and keep from getting hurt.
My goal is to become fitter. I really like that Full Circle Fitness trainings work on strength, training, flexibility, and balance. I saw improvement in all areas in the first 2 months of coming here, and even more so now that I’m 6 months in! I look forward to seeing even more improvements in the future.
I really enjoy all the coaches and members I have meet. Being new to the area I feel so fortunate I found such a fun and friendly fitness community. I feel so good every day after I complete my workouts.
The secret to making the most of my experience at Full Circle Fitness is to plan and prioritize my training sessions. Once I schedule my sessions, I put them on a big calendar and then schedule other appointments around them. If I am going to be out of town. I schedule additional sessions before and right after I return home. I also try to arrive early to the studio to stretch and avoid traffic stress.

There’s no magic secret as to why Elona’s been successful so far. It’s the non-sexy stuff, planning, prioritizing, consistency, and having a positive attitude. Sometimes we try to make it really complicated or make a million excuses, but it really comes down to taking that first step by having those honest conversations with ourselves and then making it a priority in your life.

A big congratulations to Elona for acknowledging that, making it happen, and putting in the hard work each time she comes in! If you’re ready to make a commitment to a healthier, stronger life just email or call/text @ (657) 231-6207 and we’ll set up a time to chat with you to create your realistic training program so you can start your journey to optimal health today!

How to Build Healthy New Habits

It’s the time of year when everyone wants to build new habits, and “getting in shape” is always one of the most popular New Year resolutions.

We love it, of course, and welcome everyone who’s starting this month – and all our returning friends who are back for more strength, endurance, and agility.

Over the years, we’ve seen a lot of people build healthy habits that last long after the holiday thrill fades. How’d they do it? Here are some common success factors for you to keep in mind.

1. Set SMART goals

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. So, apply this to building habits, as well. Instead of saying, “I will exercise more,” say, “I’m going to the gym three times a week for at least 30 minutes through January, and then I will add 15 minutes each day starting in February.”

2. Start small

Research, and a terrific best-selling book, tell us that “atomic” (small) changes are the best. Avoid statements like, “I’m going to lose 20 pounds this month,” and set more realistic expectations.

3. Celebrate little victories

Did you hit your workout goal for the week? Treat yourself to a fancy coffee. Dropped that first pound? Give yourself a high-five in the mirror.

These little victories are so important to acknowledge.

4. Remember your ‘why’

Let’s admit it: There will be days when you don’t feel like exercising. Just remember WHY you started in the first place. To rule the golf course this spring? Walk your granddaughter down the aisle? Turn around a doctor’s warning? That’s the secret fuel to keep you going.

5. Workout with your partner or a friend

Working out with a pal makes it way more fun. A trainer and a small group can serve the same purpose. Talk to us about making these valuable connections.

6. Tie habits together

Here’s another gem from “Atomic Habits” – link your new habit to one you already do. Let’s say you want to start each morning with 5 minutes of meditation. Do this RIGHT AFTER you brush your teeth or walk the dog. Makes it super-easy.

7. Choose fun

If exercise feels like a drag, you’re less likely to do it. Choose something that’s fun for you, no explanation or apology to anyone. Weightlifting, yoga, jogging, dancing… Whatever gets you moving!

8. Keep track of yourself

Take a photo and record measurements when you start. Record progress weekly, even if it seems minor. Here’s why: Small progress adds up, and when you feel like you’re not getting anywhere, there’s nothing more motivating than reviewing your record… and seeing how far you’ve come.

Talk to us about all these ideas and more. We want to see you in here long past the strong “resolve” part of “resolutions” goes away. It’s consistency you’re after, and we are here to help you achieve it.

Skiing Proves There’s ‘No Off-Season’ for Exercise

Martin Pazzani grew up skiing and was even a downhill racer in college.

But by his mid-40s, he had drifted away from the sport and from fitness in general, having devoted much more time to work. So, the next time he tried to ski, things didn’t go so well.
 
“Skiing when you’re not fit sucks,” recalls Martin, now in his 60s, a fitness entrepreneur and marketer. “It really does.”
 
That day was hard on his thighs, and he didn’t have as much control and balance. “I thought I was done with skiing for the rest of my life, at age 45.”
 
But by the time he went skiing again seven years later, Martin had regained his fitness, so he had the necessary strength, endurance and balance. This time, skiing was more like it’s supposed to be: fun.
 
“I skied top to bottom my first run and didn’t even stop. I had got it back. It’s all about conditioning.”

 

Hitting the Slopes in Large Numbers

 

Baby boomers make up about 20 percent of US skiers, with millions more people over 50 also hitting the slopes. Nowadays, it’s not as physically hard as it used to be because skis are wider and easier to control, other equipment is also better, and the slopes are groomed to be so much smoother.
 
Plus, “senior” discounts are plentiful, with some mountains even offering free passes to people over a certain age.
 
And skiers love the fresh air, spectacular scenery, and community atmosphere found at most ski spots.
 
Here are some general suggestions about getting ready for your first ski trip of this year, or maybe even several years.

Cardio. Be sure to go on a few walks each week and take the stairs when you can. Or, if your stamina is already fair, then work in two or three cardio workouts weekly. Martin also recommends jumping rope.
Resistance training for legs. Most of the muscle strain from downhill skiing is on your thighs, butt, hamstrings and calves. A nice leg circuit twice a week will help get you ready. That means squats, lunges, leg curls and calf raises. Ask for a demonstration if you’re not familiar with proper form.
Core. Skiing requires a strong core because of all the twisting and leaning forward. Get ready with planks, leg raises, and other exercises we’re happy to show you.
Flexibility. Stretch before working out with weights, walking or running – and that includes your lower back. 

She Doesn’t Let Anything Stop Her

 

Dawn Lowery, 61, also started as a child, and this will be her 50th year in a row of skiing – “even the years I blew out my ACLs — both knees, different years,” she says.

 
Dawn, a physician’s assistant and member of the ski patrol, stays in shape by hiking and biking during summers.

She practices Pilates and goes to the gym, as well, and says her core and leg strength have been instrumental in helping her bounce back after injuries and surgeries.
 
“Being active is very important for all seasons,” she says. “There is no off-season for exercise.”

 

Talk to us about getting in shape for skiing or any sport. For more information about discounts, visit the 70+ Ski Club.

Exercise Helps Prevent, Treat Diabetes

Fifteen years ago, Alan Rosenthal was a fit 60-year-old who had just returned from a bicycle trip through France. Then a blood test revealed type 2 diabetes. His doctor gave him a three-day course on diet, exercise, and self-care. The doctor also recommended a local trainer. And even though Alan knew his way around a gym, he adopted a new perspective and learned workouts to keep him healthy. “My goals were different when I was younger,” says Alan, who enjoys an active lifestyle with his husband, 78, who is not diabetic. “Our social life revolves around meals and eating, so there are challenges. But as time wears on, we’ve adjusted how we eat and our exercise.” November is American Diabetes Month, a great time to highlight the link between exercise, diet and the disease, including for people over age 50. Weight Is a Big Factor The American Diabetes Association says 30 million Americans have diabetes, the seventh leading cause of death. It can affect every decision, including what to eat, and requires steady attention. Weight is a major factor. Exercise and proper eating are important in preventing and managing diabetes. The ADA says we can take steps to prevent type 2, the most common form. “Stay at a healthy weight, eat well and be active. With these steps, you can stay healthier longer and lower your risk of diabetes.” The ADA defines type 2 diabetes as “characterized by high blood glucose levels caused by either a lack of insulin or the body’s inability to use insulin efficiently. Type 2 diabetes develops most often in middle-aged and older adults but can appear in young people.” Among Americans 65 and older, 25.2 percent or 12 million people have diabetes, the ADA says.  How Exercise HelpsPhysical activity:

  • Helps lower blood glucose, blood pressure, HDL cholesterol and triglycerides
  • Lowers risk for pre-diabetes, type 2 diabetes, heart disease and stroke
  • Relieves stress
  • Strengthens the heart, muscles and bones
  • Improves blood circulation and tones muscles
  • Improves flexibility

And no, you’re not too old to start.

“Even if you’ve never exercised before, you can find ways to add physical activity to your day,” the ADA says. “Even if your activities aren’t strenuous, you’ll still get health benefits.”Regular physical activity is important for everyone, but it is especially important for people with diabetes and those at risk for it, the ADA says. “Get active and stay active by doing things you enjoy, from gardening to playing tennis to walking with friends.”For Alan, that means working out with a trainer twice a week. He also enjoys biking, swimming, and walking.Alan is determined to focus on all aspects of managing his illness – exercise, diet, checking his blood sugar, speaking with his doctor.“I realize the importance of exercise in controlling my blood sugar,” Alan says. “As I look at my diabetes, the way I eat and the way I exercise… they go hand in hand.”

Success Story: Fighting Back against Obesity

Mary Frances Benton, 61, knew it would take time to lose 40 pounds. But she dropped 15 pounds in just a few months last year, boosting her spirits, and she’s continued to slim down and gain strength ever since. Besides, she knew better than to expect “instant” results, partly because she had done this before. Like millions around the world, the fight against obesity has been ongoing for a while. About 12 years ago, Mary Frances noticed that she was gaining weight. She went to a friend’s gym and asked for a trainer. Within a month, she was feeling better – stronger, and with more endurance. An out-of-nowhere stroke nine years ago took its toll. So did the pandemic – Mary Frances didn’t make it to her gym during lockdown. Now, after returning in 2022 to work with the same trainer she knows and loves, Mary Frances has slimmed down and feels great. “I have a Peloton at home, but I prefer coming to the gym,” she says. “I know he’s going to push me, and I need that.” Obesity Continues to Rise In 1990, about 11 percent of Americans were obese. But now, it’s 41 percent, according to research. That got worse during the pandemic, and it wasn’t all just because of Covid-19.  Conventional wisdom has told us that our metabolisms slow down as we age. But research in Sciencesuggests that simply isn’t true. To feel more energetic, we can stop focusing on age and focus instead on lifestyle choices we can control – like exercise, eating right, managing stress, and getting enough sleep.

  • It’s good for most of us to limit your caloric intake to around 2,000 calories a day – and to burn more than that in activity.
  • Eat plenty of plant-based food, limit the amount of super-processed material you consume, drink plenty of water, and make sure you’re eating enough protein.
  • Then, of course, you’ve got to move that body – every day! US and international recommendations say that each adult should get 150 minutes a week of moderately vigorous exercise a week – plus at least two sessions of resistance training or weightlifting.

Whatever term you prefer, it’s essential to health and maintaining a proper weight after 50. And, no, women don’t need to worry about getting bulky. She Prefers Weightlifting Just ask Mary Frances, who loves weightlifting more than running (and she’s run two half-marathons). “Unless you take steroids, it’s just not going to happen,” she says. “When I first started working out, I was going thru perimenopause. The weightlifting really helped with mood swings. I prefer it to cardio.” She’s looking forward to an adults-only trip to Disney World with her husband and two grown sons. And the exercise is all a part of her plan to live well. “I’m going to keep doing this and keep eating right,” she says.  Say hi to Mickey for us, Mary Frances. And keep up the excellent work. You’re inspiring others to seek help with living a better lifestyle.  We’re here to help YOU, too. Come see us today.


‘Blue Zones’ Series Shines Light on Longevity

Do you want to live a longer, healthier life? Then we have a show for you. The idea of blue zones was popularized by author Dan Buettner in his book, “The Blue Zones: 9 Lessons for Living Longer From the People Who’ve Lived the Longest.” He discovered five places in the world where have greater longevity and happy, healthy lives past 100. Now this fascinating research has been adapted for a beautiful Netflix docu-series, “Live to 100: Secrets of the Blue Zones,” hosted by Buettner, who takes viewers to these locations and introduces us to people who live there. It’s a great show – well worth your time.  Buettner identified nine lifestyle habits of people in the blue zones. Here’s some of what he found, and how we can adapt them to our routines.

  1. Move every day. Maybe you can’t walk to work, but you can walk somewhere. And you can join us for workouts for functional fitness.
  2. Purpose. The Nicoyans call it “plan de vida” or why we wake up in the morning. Know your purpose: It adds seven years to life expectancy.
  3. Downshift. Blue zoners have daily routines to shed stress. What do you do to deliberately relax?
  4. 80 percent. A Confucian mantra reminds us to eat till we’re 80 percent full. Think about this before you reach for seconds.

Live blue!

How Fitness Builds Confidence at Any Age

 

Confidence comes with age sometimes. It’s one of the great rewards of this time of life. Maybe you’ve raised a beautiful family and enjoyed a successful career, and rightfully feel strong about your achievements and standing. But for some, it’s easy to feel insecure about our bodies and physical activity – to feel “less than” others when it comes to exercise and health. So, let’s turn that around and discuss how fitness builds confidence at any age, including yours. Principles of Living Well We believe in principles of healthy aging, inside and out. We know how hard it can be to feel truly confident in your own skin after 50 or so – and lost in a world that constantly overlooks you or says you’re past your prime. You start to tell yourself maybe you really are too old to exercise, or too overweight, or too… too… SOMEHOW not enough to maintain the strength, endurance and agility you need to live the life you want to live. But here’s the thing. YOU ARE MORE THAN ENOUGH. And you have the power to break free from all that negativity, both from within and from the world around you.  Because this could be the best time of your life.  Fitness Builds Confidence  Fitness over 50 makes us feel better about ourselves, and it leads to further healthy habits and positive action. For instance:

  • Improved body image: When we exercise regularly, we lose weight, build muscle, and decrease pain. This leads to a more positive body image and, yes, more confidence.
  • Increased energy levels: Exercise releases endorphins, which have mood-boosting effects. We feel more energized and positive.
  • Sense of accomplishment: When we set fitness goals and achieve them, even “small” ones, we feel capable, and we’re reminded that we truly can do what we set our minds to do.
  • Improved mental health: Exercise improves mental health, reducing stress, anxiety, and depression. Your mood improves, and you feel better about everything, including yourself.

A Few Basic TipsIf you’re new to fitness, find an activity you enjoy at a location that’s convenient. Remember, we’re here to help you get going, even if the solution ends up being somewhere else – so come in and talk to us today. Set realistic goals, reward your successes, and either bring a friend, join our group training, or use a personal trainer. Accountability helps!Work out for strength, endurance, and agility – all three! Don’t shrug off strength training. It’s the miracle drug as we age.Finally, remember to celebrate your uniqueness as you find how fitness builds confidence at any age. You got to this point in life because you are your own special, fabulous, WORTHY person. There’s no need to compare yourself to younger models, fitter folks, or even your own past.

  • That means you banish negative self-talk and thoughtless ageism.
  • That means your practice gratitude and support others.
  • That means you throw out the scale – because confidence isn’t based on one measly number.

Neither is your health.Let’s go! You got this.


Study Links Exercise to Immunity from Covid 

People who exercise face a lower risk of Covid-19 and of severe infection than people who don’t, says an analysis of 16 studies published in the British Journal of Sports Medicine. This could lead to enthusiasm for updating exercise guidelines and health policies concerning exercise as medicine. You might remember during the darkest days of the pandemic there was a movement to include the health and fitness industry among “essential” services that could continue to be provided during a lockdown. The idea didn’t get far, but it sure makes sense. The New York Times reports that scientists have noted for decades that physically fit people have fewer and less severe respiratory tract infections. One doctor said, “I call it the vaccine-like effect.” Around the world, regular exercisers had a 36% lower risk of hospitalization and a 43% lower risk of death from Covid compared to inactive people. In addition, they had a better chance of avoiding it altogether. Research suggests exercise might fight infectious bacteria and viruses by increasing the circulation of immune cells in the blood. Also, exercise lowers chronic inflammation, which can damage the body and turn immune cells against you. Inflammation is a risk factor for Covid-19, so lowering it should also improve your odds against the virus.  Exercise also keeps you in better health generally, lowering the risk of chronic ailments like heart disease and diabetes. Don’t wait for another crisis. Get healthy now and start strengthening your immune system.