Staying Fit On The Road

People are living longer than ever before. They’re also working longer, too, with many maintaining jobs after 50 that keep them traveling on a regular basis.

That can make fitness extra-challenging for active adults still enjoying their demanding careers. Steady business travel can mean long days; restless nights; little incentive to exercise; and eating heavy meals in restaurants or lousy ones at conferences. In short, it can be a quick route to weight gain and other unhealthy outcomes.

Tim Johnson learned that first-hand in his 40s, when his sales job started taking him away for three days a week and he quickly packed on 40 pounds.

“The clients want to go to the best restaurants, and you don’t want to be ‘the salad guy,’” explains Tim, who flies for business three days a week, almost every week of the year. “You have to be focused and know when to say no. People ask me how I stay so slim at my age and traveling so much. You just have to be committed to it.”

You also have to learn which hotels have good gyms. Some advertise “exercise facilities” that end up being a closet with an old treadmill. But many business hotels know that corporate travelers demand a place to work out while they’re away from home, and you can find those gyms pretty easily, Tim has learned.

When you’re stuck somewhere without much to offer, ask the front desk if the hotel has an agreement with a local gym, or just if there’s one nearby.

Weather permitting, inquire about a local walking trail, even in an urban environment. It’s a great way to get your steps but also to explore the city.

Tim has picked up tons of tips over the years. He’s 55 now and stays at a trim 185 pounds on his 6’1” frame. The physical vitality of exercise is key to his success as a happy road warrior. He advises:

  • Use a trainer, at least when you’re starting, and ask for workouts to take with you and perform alone.
  • Watch YouTube videos with dumbbell workouts, since barbells are rare in hotel gyms.
  • Schedule the day and time of your exercise while traveling so it doesn’t get away from you.
  • Keep workouts short and focused. You can get in the epic, full-body sessions at home.
  • Pack water and healthy snacks in your carry-on bag.
  • Avoid the hotel bar, but find a healthy way to relax.
  • Avoid hotel chains, so that each city feels special. Book with a website that will let you accumulate points across brands.
  • Explore each location’s museums, sporting venues, and other landmarks. It’s good for your mood and energy levels.

Tim speaks onstage frequently, and in his business, appearances are important. Working people over 50 know the subtle ways ageism can come into play.

“It’s important that I don’t look like an old man,” he says. “I need to be energetic, motivated, motivational, and excited about my projects.”

What about you?

Are you still a frequent business traveler?

Do you need some help keeping a healthy lifestyle while away?

We’re here to help. Come see us today.

 

Just Walking’ Is ‘Just’ the First Step

 

We’re often asked if just walking isn’t “good enough” for people over 50.

The short answer is: Nope. Sorry, but it’s not.

Walking IS a great first step – pun intended. So, if you’re thinking of starting an exercise program, then yes – get up and go for a walk. Or, if you’ve already been walking more than normal, then now is the time to take that next step.

Strength training, for instance, can’t be ignored later in life.

First, here’s what’s so great about walking. It’s easy for most people, and you can do it anywhere, anytime, with no special equipment other than a good pair of shoes. You can even burn around 300 calories an hour – more if you increase the speed or add some hills to tax your glutes, hamstrings and calves a bit more, and that’s always a good thing.

A consistent routine can lead to weight loss, up to 15 pounds a year for someone who is just starting out. So that’s a nice start, but realize that for continued weight loss, like any other routine, you’ll have to increase the intensity or duration.

That might mean incorporating some intervals – jogging for 1 minute of every 5 or 10 minutes of walking, for example. Gradually increase the time you’re jogging. You might even add some light hand weights for a greater challenge.

Walk at a brisk pace, so that a prolonged conversation is a challenge. That’s the pace needed to lead to improvements in blood pressure, cholesterol, etc.

Walk right into see us so we can show you the next steps on your fitness journey to strength, stamina, agility – and living the life you want.

 

Success Story: She Found the Sweetest Motivation

Renee Rose knows precisely why and when she decided to start exercising regularly.

And telling the story brings a tear to her eye.

Last Thanksgiving her family rented a bounce house for the grandkids. Renee had looked forward to playing in it with the little ones, but she quickly lost her breath and had to leave.

“I was really upset,” recalls Renee, a nurse who’s now 59 and had gained weight over the last year or two. “I couldn’t do the things that I wanted to do. It was at that moment I decided I’ve got to change.”

She started working out after the holidays and hasn’t looked back.

“The best thing I ever did was walk through those doors,” says Renee, a veteran nurse.

Previously, everyday chores had been growing more difficult. She got winded walking up the stairs. Most importantly, she couldn’t play with her grandkids on the floor like she longed to do.

She’s working out three times a week in small group personal training.

And in just a few months, Renee’s doctor has taken her off one medication and hopes to drop another soon. Her stamina is up. Her clothes are too big.

She’s even doing burpees and squats.

 

Big Plans for a Big Birthday

And for her 60th birthday, Renee is planning “something physical” like rock climbing, ziplining, or white-water rafting.

It could be a celebration to match the family’s Fourth of July. They rented a tall water slide for the kids, and Renee put memories of the bounce house behind her. She went up and down the slide with her granddaughter tirelessly, over and over.

“She came up to me with her little arms up and said, ‘Again, Nana.’ It was the best. I want to cry just talking about it.

“It was so much fun and made me feel good having that time with her. You want to be there for them. You don’t want to be the Nana in the rocking chair. Not at 60.”

 

A Powerful Motivation for Many

What type of grandparent do you want to be?

The strong and healthy kind that plays with the grandkids — or the frail, retreating kind that sits and watches, instead?

Studies show that being an active, involved grandparent is one of the most common and powerful motivations for millions of people to exercise regularly.

  • Today’s grandparents want to share experiences with the grandkids, not just buy them things.
  • Almost 70% live within 50 miles.
  • And polls show that grandparenting stands out as one of the most positive aspects of later life.

Strength makes all the difference as we age. Humans lose muscle as we age unless we practice resistance training to maintain muscle. Without it, we get to the point where we simply can’t do much of anything.

 

We love Renee’s example!

 

What will be your motivation to change your life? Call today and start learning how we can help you.

 

Healthy Aging Month Chips Away at Stereotypes

In the 32 years since September was designated Healthy Aging Month, organizers say negative stereotypes about getting older are diminishing.

“Of course, there are still stereotypes about older adults,” said Carolyn Worthington, president of Healthy Aging, the multimedia platform promoting the month. “Perhaps the baby boomers embracing aging like no other generation started turning the tide. It is not unusual to see people in their 80s and 90s doing spectacular things today.”

We regularly feature news and information about older adults and fitness. Some of them perform amazing athletic feats. More are just devoted to living healthier, happier lives for as long as possible, and they know that regular exercise is a key part of that.

What else can you do to support healthy aging? Organizers suggest:

  • Moving more and sitting less
  • Aiming for 150 minutes a week of moderate intensity activity and two sessions of strength training each week
  • Cutting back on salt, which is linked to high blood pressure, stroke and heart attack
  • Volunteering
  • Maintaining an active social life
  • Pursuing something you love
  • Owning a pet
  • Manage stress with these tips from Mental Health America

If you’ve been waiting for a sign that you need to step up your healthy habits, here it is! Come see us today, and let’s get you moving – the key to healthy aging in every month.

Why Exercise Boosts Your Creativity

Exercise boosts creative thinking of all kinds.

Want proof?

  • Michael, a corporate attorney, solves his complicated work problems while swimming.
  • Todd, who manages PR for a large communications firm, likes to have one-on-one meetings with his direct reports at the company gym.
  • And Lyndsey, a photographer, cleared her head to open her own business while lifting weights and sparring in the gym.

There’s also a growing body of scientific studies that make the connection between exercise and creative thinking. Walking is a good starting point, as great thinkers like Aristotle, Nietzsche and Thoreau observed. But strength training and balance work are essential, particularly after 50.

‘Walking Opens Up the Free Flow of Ideas’

For example, in one study experts found participants who walked more saw an 81 percent rise in creative thinking on a key scale to measure divergent and convergent thinking, the two main components of creative thinking. One refers to our ability to think of multiple solutions to a problem, the other to thinking of just one.

“Moreover, when seated after walking, participants exhibited a residual creative boost,” wrote Marily Oppezzo and Daniel Schwartz of Stanford. The benefits come whether you’re walking indoors or outside, they said. “Walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.”

Beyond walking, our brains get juiced by bicycling, yoga, weightlifting – whatever exercise we choose. And people who are in good shape get even more benefits, research shows.

“Those who exercise regularly are better at creative thinking… Regular exercisers fared better on creativity tests than did non-exercisers,” wrote cognitive psychologist Lorenza Colzato.

Exercise increases the size of the hippocampus, which plays a major role in learning, and improves memory.

Healthy Habits Are Good for Everyone

“Creativity” doesn’t apply just to artists or other “creative” types. It refers to thinking freely – “outside the box,” as the saying goes – to find solutions to problems.

When we were younger, maybe it was easier to pull an all-nighter, or dredge up creative bursts by sheer will when forced under a deadline.

But that only works for so long. And as we age, we need more reliable ways to keep our creativity flowing. That means more than just exercise. We need to eat right and get plenty of rest, and replenish our mind and spirit with friends, family, art, community and spiritual pursuits.

Creativity is key to success in any kind of endeavor. And exercise can help you — any kind of it.

Try it out. Next time you’re turning over something in your mind, go for a walk and see if your mind doesn’t start generating some new ideas.

Starting with a walk is fine. But come let us show you the power of more kinds of movement for people over 50. Some people find yoga unleashes their subconscious problem-solving abilities. For others, lifting heavy weight gets the mental juices flowing.

Free your body, and the rest will follow.

 

 

 

 

Questions? We’ve Got Answers!

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!

10 Tips for a Healthy Holiday Season

The holidays can be a “good news, bad news” situation for some people. The good news: We get time off from work, we get to see families and friends, and we get to eat our favorite foods. The bad news: Disrupted schedules, busy calendars, and extra calories can throw us off our healthy tracks. It doesn’t have to be this way. You can enjoy the holidays AND maintain the commitments you’ve made all year to eating right and exercising regularly.  Here are our top 10 tips to stay on track this season.

  1. Be active every day. Maintain your normal workout routine as much as possible. If you’re traveling, that might mean bringing some equipment, including an exercise mat, resistance bands, and small weights.
  2. Work out and eat right in the days leading up to your travel or other break in your regular schedule. That will balance out the inevitable calorie spikes you’re going to enjoy.
  3. Remain flexible. When you can’t hit the gym, go for a walk or a jog. Try some bodyweight exercises. Play with the kids. Lead the family in an outing at a local park or sledding hill.
  4. Don’t let a single holiday become a week of gluttony and sloth. If you’re driving somewhere, pack a sensible lunch rather than rely on roadside fast-food restaurants and diners. And plan to take 15-minute walking breaks every hour or two. … After the holiday, resist the temptation to keep eating leftovers. Get back to your fitness routine as soon as possible, even if you don’t quite feel like it yet.
  5. Drink plenty of water every day. It will help keep you from feeling hungry. A good rule of thumb is a half-ounce for every pound of body weight. So, if you weigh 150 pounds, shoot for 75 ounces.
  6. Eat sensibly – vegetables first. Eat slowly. Stop when you feel 80 percent full, because it takes a while for our tummies to tell our brains we’ve had enough.
  7. Limit your alcohol. Too much easily becomes just empty calories that lower inhibitions and lead to sloppy overeating.
  8. Get plenty of sleep. Not getting enough can lead to crankiness and other body disruptions that can lead to, yep, overeating and sloth.
  9. Use smaller plates and glasses, and limit the empty carbohydrates to the treats you truly enjoy.
  10.  Calm down and enjoy yourself. Yes, it’s important to not go crazy with food and too much sitting around the house. But it’s also important to remember that healthy living is a lifelong commitment, and your good habits can sustain, oh, say a second piece of pumpkin pie.

Breaks like holidays are meant to be enjoyed, and you don’t have to let them be TOO disruptive! Finally, keep up whatever spiritual habits you practice, maintain gratitude, and be charitable in word and deed. Come see us today. We’re here to talk about any questions you have about exercise, nutrition and more!

Exercise Improves Common Sexual Problem for Men, Research Finds

Men with erectile disfunction have an option as powerful as Viagra that’s also good for every other function in their bodies and brains. It’s called exercise. Yep. Exercising three times a week for at least 30 minutes each session is as effective as the prescription medication, according to a study published in October in The Journal of Sexual Medicine. The study focused on aerobic activity like walking and cycling. The results came regardless of body weight, overall health, or use of medicines. Men who had the worst ED got the most benefit. Erectile disfunction is often linked to cardiovascular health, the circulation of blood throughout the body. The study is great evidence for afflicted men and doctors that exercise is an effective treatment for this common problem.  Hormone replacement therapy also helps, according to the research. Some men don’t to talk to their physicians about sexual performance. Others don’t want to take a prescription medication, or the side effects are too much for them. Those include headache, heartburn, nausea and flushing. But the side effects of exercise? Everyone wants them! They include:

  • Weight management
  • Lower blood pressure
  • Less stress
  • Fewer body aches and pains
  • Better quality of life
  • Improved sleep

Whether it’s one reason or many, we all benefit from exercise – so come see us today and let’s get you feeling, moving, and looking better!

Should I Run or Lift Weights? More Fitness-over-50 FAQs

Question: Is it better at my age to run or lift weights?Answer: Fitness offers more than just those two choices. The goal is to find exercise you enjoy that provides a cardiovascular workout and resistance training. Cardio includes running, using the elliptical machines, biking, swimming, and lots more. Resistance training includes lifting weights, using our machines, using resistance bands, and body-weight exercise like yoga – anything that provides resistance. We need both forms of exercise as we age. Q: It seems so complicated. How can I make sense of it?A: As you know, lots of things seem complicated at the start. But once you get started, you’ll see how simple it is. That’s why we’re here – to show you how easy, fun, and effective it is to develop healthy habits. We’ll show you how to KISS – Keep It Simple & Strong. Q: Do I have to go to the gym every day?A: Absolutely not. We recommend two or three times a week with us to start. Many of our members find that’s all they need moving forward, and some like to add a day or two as the weeks go by. It’s all up to you. But health experts suggest everyone needs 150 hours a week overall of moderately strenuous cardio exercise, and at least two strength training sessions a week. You can break that up into chunks of time that fit your schedule, and you don’t have to do it all here. Anything counts! Q: When will I start seeing results?A: Everyone is different, and it depends on your goals, but most people report that they start seeing differences within the first two to three months. Many also notice that that they start to feel better and move better within a few weeks. Q: Do I need expensive clothes and shoes?A: Not at all. Don’t be worried by “fitness fashion” you might see in the media or in the stores. Dress comfortably in whatever you have and don’t worry about “looking good.” We just want you here and moving! Q: I went to the gym once in college and didn’t like it. Why should I try it again?A: Oh, boy! Well, first, trying something once doesn’t provide enough information to give a full picture. And second, we’re not the same person at age 50 or 70 as we are around 20, right? If you’re not happy with how you feel, move, or look right now, exercise will help. If you’re worried about maintaining your physical independence and mental sharpness, exercise will help. If you want to maintain healthy blood pressure, weight, and stress levels, exercise will help. A lot of time has passed since you tried exercise once. Let us show you all the possibilities for improving your life today. >What question do you have? Give us a call today.

Fitness Facts to Fuel Your Fire

When it comes to fitness over 50, some topics are just timeless and deserve our constant attention. These four subjects are not only relevant but also crucial, whether you’re considering starting a fitness routine or you’re already on your fitness journey. No. 1: The Importance of MuscleIf you want to age gracefully, maintain your quality of life, and enjoy independence, then strength training is non-negotiable. Interestingly, there’s a generational divide when it comes to awareness. Many people over 60 may not fully grasp the significance of strength training because fitness didn’t enter mainstream culture until the early 1980s. Before that, the only people associated with “weightlifting” and “muscle” were bodybuilders, often portrayed as a freak show. But for decades now, we’ve known that everyone needs muscle just to function. As we age, our bodies naturally lose muscle, leading to weakness, frailty, reduced mobility, falls, and the stereotypical “just getting old” troubles – unless we practice strength training via weightlifting, yoga, or other methods.  No. 2: Maintaining Brain HealthReduced brain function isn’t inevitable, either. Research has highlighted the connection between physical activity and brain health. We have the tools to maintain and even improve our brain function as we age. Physically active individuals are less likely to lose mental function and have a lower risk of developing Alzheimer’s disease. And regular exercise helps combat other Alzheimer’s disease risk factors, including depression and obesity. The UK’s Alzheimer’s Society says, “Regular physical exercise appears to be one of the best things you can do to reduce your risk of getting dementia.”  No. 3: Protein and HydrationAs we age, our nutritional needs evolve. We tend to eat less, even as our need for protein becomes more critical. Don’t wait till you’re hungry to eat. Keep a schedule. And consume enough protein for energy and muscle maintenance. Hydration is equally crucial. It affects cognitive function, arthritis, joint pain, and overall well-being. Drink plenty of water – and “eat your water” by consuming fruits and vegetables loaded with it. No. 4: Combating LonelinessThe U.S. Surgeon General recently sounded the alarm about an epidemic of social isolation, with 1 in 2 adults reporting loneliness. It’s especially prevalent among older people, often due to the loss of life partners, distant children, and reduced interactions associated with jobs. Loneliness can lead to sleep problems, increased inflammation, reduced immunity, and other health issues. It’s linked to pain, insomnia, depression, anxiety, and a shorter lifespan.  Being part of a fitness community can alleviate loneliness, regardless of age. It provides accountability, social engagement, and a higher chance of achieving your fitness goals. These Fantastic Four topics are vital for healthy aging. Let them guide you as you start or re-focus your fitness journey! Remember, we are here to talk it out and help in any way possible.

Exercise Is Your Friend Against Arthritis

Arthritis, with its joint pain and stiffness, affects over 350 million people globally and is a leading cause of disability. Yet, there’s a myth that exercise could make it worse. Let’s bust that myth right away! Exercise is actually your ally in managing arthritis. As the Mayo Clinic emphatically states, “Exercise is crucial for people with arthritis.” Here’s why:

  1. When you’re strong and flexible, you move easier, with less stiffness.
  2. Contrary to what you might think, exercise reduces joint pain and fatigue. Regular activity replenishes lubrication to the cartilage of the joint. And stronger muscles protect your joints.
  3. Exercise helps maintain a healthy weight, reducing the pressure put on joints.
  4. Exercise is important for bone density, with strength training especially so. This also protects from fractures.
  5. Arthritis often coexists with other health issues like heart disease, diabetes, high blood pressure, and obesity, highlighting the importance of managing it effectively.

Here’s the bottom line: Exercise is not your enemy! In fact, it’s a powerful tool in the fight against arthritis. It strengthens muscles, improves bone health, boosts energy, and enhances balance. By staying active, you reclaim your health, mobility, and a better quality of life. Arthritis is the No. 1 cause of disability. But exercise is your secret weapon for a more active and fulfilling life now and in the future. Sources: Global RA Network, The Arthritis Foundation, Mayo Clinic

Stretching for Health, Fun, and Fall Prevention

Balance and flexibility are key facets of physical fitness. Like endurance and strength, they diminish with age unless we work on them.

Working on balance and flexibility helps prevent falls, which can be disastrous. And just like it’s never too late to start working on them, it’s also never too soon. Anyone engaged in fitness should include stretching in his or her routine, whether beginning or experienced.

There’s a reason people have always talked about being “strong enough to bend,” you know.

Plus, stretching feels good. It lowers stress and improves posture and circulation. It helps us perform everyday activities, like bending over and turning our heads. 

Talk to us if you have questions and check our schedule of classes to see what might be right for you. Here are some common offerings that are safe, low impact, and effective.

Yoga

Almost 40 million Americans enjoy yoga, according to the 2016 Yoga in America Study. About one-fifth are in their 50s, and another one-fifth are over 60.

Yoga is great for balance, strength and bone density. It helps with back pain, blood pressure and anxiety. The focus on breathing benefits the mind, body and spirit. You don’t need any special equipment, and you can do it anywhere, although we recommend a few classes to start.

And a super-important fact: Yoga is highly adaptable to everyone’s physical needs and limitations. Let your instructor know about any aches, arthritis, surgeries, etc. – and he or she will guide you to a modification.

Pilates

Pilates focuses on the core muscles. It is somewhat similar to yoga, but it foregoes the meditative or metaphysical aspects. It provides a safe, low-impact workout that often involves working on a mat on the floor.

Also like yoga, Pilates generally moves at a gentle, deliberate pace and focuses on proper form and breathing. It can build strength, reduce back pain, and improve posture, coordination and balance.

Pilates focuses on building strength in the core muscles, or the “powerhouse” of the legs, abdominals, arms, hips and back. 

Tai chi

The slow, gentle movements of tai chi (pronounced TIE CHEE) have been practiced in China for thousands of years, and today by millions of people around the world.

The ancient martial art is sometimes called “meditation in motion.” And remembering the steps and their sequence is good for brain health and focus. 

Studies show tai chi helps people with arthritis and Parkinson’s disease, as well as stress management, muscle tone, lower blood pressure and other aspects of good health. It’s also one of the best things we can do to improve our balance while standing still and also while moving. In other words, tai chi is great for preventing falls.

Whether here or at home with a book or video, please stretch – at least 15 minutes a day, three times a week. For a nice introduction to some basic movements, check out this from the National Institute on Aging.

We are here to help, so come see us today!