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

Give Thanks for These 15 Fitness Facts

Anytime we think about gratitude, most people often put their health high on the list.
​
And not much boosts your health quite like healthy habits – including regularly exercising, eating right, sleeping well, and managing stress.
​
It’s always a good time to express gratitude. And here are a few more items to add to your gratitude list, all related to how fitness enriches our lives at any age. Can you think of any others?

  1. You’re never too old to start exercising and see immediate health benefits – for your body, brain and spirit.
  2. Over-50 fitness is a growing trend in the industry around the world, as more gyms, studios, manufacturers and “thought leaders” continue to see the economic power of “older” people wanting to stay healthy.
  3. You can exercise anywhere – with a lot of equipment, with a few items, or with nothing but your body and some motivation.
  4. Consistency is key to success, and it’s liberating to accept this truth – rather than to always be chasing instant results or miracle cures, and berating yourself when you fall short some days.
  5. We can enjoy occasional, big meals more when we’re practicing healthy lifestyles consistently. That doesn’t mean we get to eat more food at them – just that we’re allowed moderate indulgences when we are regularly exercising and eating right.
  6. We sleep better when we exercise regularly. And is there anything better than sleeping well?
  7. Exercise lowers stress, high blood pressure, cholesterol, risk of diabetes, and obesity – just for starters.
  8. It keeps us stronger when we come down with illnesses, and it helps us recover from surgeries and other setbacks
  9. Exercise is good for brain health, improving memory and mood, and lowering the risk of dementia and Alzheimer’s disease.
  10. Staying fit and eating right are the best defenses against heart disease, the No. 1 killer in the United States and many other countries.
  11. Weightlifting has a greater effect than running, walking or cycling on lowering the risk of heart disease, according to the British Telegraph.
  12. Exercise is the miracle drug. It’s good for your bones, muscles, balance, heart, mental health and sleep.
  13. Fit folks are better lovers. At any age.
  14. Your grandkids will want to play with you more when you’re ABLE to play more.
  15. Most people love to travel freely. And that requires strength, stamina and flexibility. In other words – fitness!

Enjoy the holidays, other big events, and daily life as much as possible. Offer thanks. And give love – to everyone, including yourself.
​
We’re here to help you do that with safe, fun and effective guidance to help you feel better, look better, and move better!

Being Grateful Is Good for Your Health

​
Gratitude is important every day.
​
It’s good for our physical, mental, spiritual and social health – and it even has a relationship to exercise.
​
“Studies suggest that making a habit of noticing what’s going well in your life could have health benefits,” the US National Institutes of Health says.
​
Age can make us more grateful, when we consider the power of our life experiences and our good fortune, along with our perspective and wisdom. Try to deliberately take a few moments each day to express gratitude — to other people, to your idea of God, and in a daily journal. Writing down reasons to be thankful really does wonders to fight self-pity, depression, and bad moods.
​
When we focus on our blessings (like generally good health and mobility), we’re less likely to be down in the dumps about our challenges or shortcomings (like what we assume our bodies can’t do anymore).
​
Studies show gratitude improves your emotional wellbeing and stress management. It has been linked to fewer signs of heart disease. Meditating and practicing kindness have similar benefits, the NIH says.
​
​Psychology Today reports that grateful people have fewer aches and pains and feel healthier than other people. They’re also more likely to take care of themselves, exercise more, and keep regular checkups.
​
Why else should we be thankful for giving thanks?
​
It reduces symptoms of depression, our urges to overeat, and high blood pressure, studies show. Plus, it helps us sleep. So try counting your blessings at night, not sheep. And come see us to learn how exercise enhances everything (including gratitude).

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.

Success Story: Back from the Brink of ‘Indulgence’

Nate Wilkins was living the good life.

He was traveling a lot for work, as a parks and recreation administrator in Florida. He was eating out and indulging at business lunches and happy hours. Sure, he noticed he was packing on pounds, but he was busy — dealing with that would have to wait.

Then one day, it couldn’t wait any longer.

“I was at home, and I felt pain in my chest,” recalls Nate, now 69, of Miami. “I went to the emergency room, just to make sure I was OK – and they kept me in there for two weeks. I said, ‘Lord, if I ever get out of here, I’m going to change my life.’”

He did, and his heart health has returned. Now, a decade later, Nate’s 5’11” frame is down from 230 to a lean, muscular 185. He eats right, and no longer needs some medications he’d been using. He’s in a long-term relationship with a physical trainer. And he’s become a life coach and trainer, himself.

“I look good. I smell good. I talk good,” he says with a laugh. “I’m a lean, mean fighting machine.”

Everyone is different

Nate’s story took a happy turn. So can anyone’s, regardless of age or physical condition. Simply put, it’s never too late to improve your health. We have plenty of clients, colleagues and success stories to prove it, and we’re here to help.

Everyone’s an individual. And for people over 50, what makes you unique can include past injuries, health issues, or physical limitations. And that’s OK.

As Nate puts it, although he’s in great shape, “I’m not a bodybuilder.”

And he keeps that in mind when creating a workout plan for each client, just like we do at FCF.

“It depends on what each person actually needs.”

Balance, agility, strength and stamina are important to everyone’s health. And studies prove that adults can improve their health across the board by exercising, regardless of age.

He got his balance back

Don’t let a previous setback discourage you from doing what’s right to improve your health. Call us, and we’ll help answer any questions.

That’s true whether you’ve always been in perfect health, or if you’ve had a stroke or live with, say, Parkinson’s disease.

“It’s not a cookie-cutter model,” Nate says, and we agree. “Everybody’s an individual.”

The first step is making a decision to change.

Next, understand you’ve got to keep moving your body to stay healthy, Nate says.

Remember what’s important to you, and the kind of life you want to live.

For Nate, he felt he had lost his balance when he was “living the good life” and almost died from indulgence.

“If I can do this at 69 and feel like this, then I can encourage other people to do it, too,” he says. “It’s a progression they have to go through.

“It’s a mindset that you don’t have to be 69 years old. You get to be 69 years young.”

So if you’re ready give us a call or text at (657) 231-6207 and we’ll chat about your needs.

Exercise Tops Drugs, Therapy for Mental Health, Study Finds

A huge review of more than 1,000 studies has found that physical activity is more helpful in treating mental illness than therapy and drugs.

Researchers at the University of South Australia crunched data from studies involving more than 128,000 people and reported in the British Journal of Sports Medicine:

  • Exercise has a big effect on mental health issues such as anxiety and depression – 1.5 times more effective than counseling and prescription medication, the university said.
  • All activity methods were considered effective.
  • Resistance exercise had the largest effects on depression, while yoga and other mind–body exercises were best at reducing anxiety.
  • Moderate to intense exercise gives more impact than lower intensity.
  • Programmed plans of 12 weeks showed a greater effect than exercising without a plan.

The World Health Organization says mental health issues affected 12.5% of the population globally before the Covid-19 pandemic. Experts agree that more people struggled during the crisis, which brought extra challenges for older people, often brought on by isolation and inactivity.

Now, this doesn’t mean that people should stop taking their medications or going to therapy! But it’s clear that good physical activity is good for our whole selves, including depression and anxiety.

“Our findings underscore the important role of physical activity in the management of mild-to-moderate symptoms of depression, anxiety and psychological distress,” the researchers wrote.

We’ve always known that moving your body makes you feel better in every way. Let’s show you how today!

Call or text us at (657) 231-6207