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

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

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

Inspiration of the Week: Meet Karen!

Joining a gym can be scary, but it’s the best thing Karen did for herself 4.5 years ago and she’s still going strong!

A bit quiet and reserved, Karen’s quiet demeanor surprised us at the beginning. Once she was in a routine after a few weeks, her strength and determination came out. She loved lifting weights and was always up for a new challenge. We love that she simply just doesn’t stop, never gives up and is never not challenging herself. Karen consistently increases her weights and makes sure she is progressing in each of her exercises. Her great attitude and determination is so exciting to watch. In each of her training sessions, she is very jovial with other members, which is always a help, as we can see that it helps others keep going and stay motivated and challenge themselves just a bit more!

Karen says 4.5 years ago she was looking for a gym where she would not feel intimidated, where it would be similar to working with a personal trainer and where the exercises could be adapted to her body. She was just coming off a shoulder injury and physical therapy so there were some limitations. After seeing an ad on Facebook to try out FCF for 30 days, she figured, “What do I have to lose.”

After just 1 week, she says, “I was hooked.”

The small group personal training sessions of no more than 6 people were just the right amount of personalized attention and comradery for her. Initially she wanted to increase mobility, strength, muscle tone and lose weight. At that time she was struggling with things like balance, standing up and getting down to the floor with ease. She saw some of the other women moving so easily and wondered, “Will I ever get there.”

Well, with time and practice, she did! Kudos to Karen for her dedication, persistence and never giving up on herself!

Her favorite part of FCF are the variety of other activities, like book club, hikes, and specialty programs. She continues to do balance exercises daily that she learned in one of our balance program. This is her secret to progress…incorporating small habits on a daily basis that have become part of her lifestyle.

It also doesn’t hurt that she’s made friends at FCF, she loves the variety of the training sessions and the coaches. She says, “Even on days I am not feeling 100%, after I workout for 30 minutes I always feel better.”

Currently she’s enjoying additional challenges in our Pure Strength session by increasing her weight, reps and building more muscle in her arms and legs. She’s on a roll and we’re just excited to continue coaching and guiding her!

If you’re hesitant about joining a gym, I’ll leave you with Karen’s parting words…

She says, “Over the years I have been coming to FCF I have become more comfortable in my own skin and accepting of my limitations in both energy and time. The positive environment in the gym reinforces the idea that each person is only competing against themselves to make improvements in flexibility, strength and nutrition to live a better more active life in the next chapter of our lives.”

It won’t happen overnight, but if you would love to change the way you feel and are aging, we would love to help you find a realistic balance and create a program just for you, just call or text us at (657) 231-6207 and we can chat!

~Coach Rosa

Answering the Call of Adventure

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Will you be ready if adventure beckons?

For Rich and Liz Clapp, the answer was a resounding “Yes!” Their journey to conquer Mount Kilimanjaro in Africa wasn’t just a testament to their physical fitness, but also to the commitment they share to embracing life’s opportunities, no matter their age.

At 66 years old, they both have been dedicated to fitness for almost a decade, working out four times a week now. Their fitness routine includes strength training, endurance exercises, and Pilates at our studio!

“We try to stay active on days when we’re not working out at Full Circle,” Liz says. “We’re both in better shape than we’ve ever been. And we hope to maintain this and live independently as long as possible.”

While they may not consider themselves super-athletes, they embody the spirit of embracing life on your own terms — even if you never want to travel around the world and climb a mountain.

A Question of Why Not?

The pair have gone on long hikes in other countries before, like Peru and New Zealand. But those were just warmups for the 19,341-foot-high Kilimanjaro. The iconic African peak had never crossed their minds, let alone appeared on their bucket list.

But when I (Rosa) pitched the idea for a family expedition, Rich and Liz were all in. They knew they were capable of the rigors of traveling so far, and of going on a guided tour up the mountain.

The youngest in the climbing group was 39, the oldest 79.

The climbing wasn’t as difficult as some might imagine, they said, but it was increasingly cold the higher they went.

And the lack of oxygen that high meant Liz had to stop just short of the top. Rich and I made it to the summit just as the sun was rising and were rewarded with spectacular vistas.

“The thing that motivated me was seeing the other people. They weren’t super-human. I said, Hey, we can do this,” Rich says. “It’s an amazing feat to get up there. There are glaciers. The horizon is very long and dramatic… The emotion was overwhelming.”

Ready for Life

The adventure reinforced the Clapps’ love of life and staying active – and the awareness that the strength, endurance and agility they gain in the gym is essential for living a fulfilling life.

For peers who are out of shape and afraid to start exercising, the Clapps have heartfelt advice. They believe there’s still a lot of adventure awaiting them, and they don’t want to miss a thing.

“I hear people say, ‘I’m old, I’m 60, I can’t do those things now,’” Liz says. “I would like to encourage people. You don’t have to go to a gym and lift heavy weights. It’s just moving our bodies, getting up and down, traveling or just playing with our grandchildren.”

“People need to get past the fear and live life,” she says. “I don’t need to be 20. I can be 66 and still achieve what I want to do.”

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How Many Steps?

No one’s sure where we got the idea that 10,000 is the ideal number of steps everybody should take every day. It doesn’t seem to be based on anything scientific or medical. And the number might be daunting to people who are new to the idea of daily exercise.

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But a new analysis says the magic number is just 4,000 steps a day to reduce the risk of dying of any cause.

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A team of Polish researchers analyzed 17 studies that followed more than 200,000 people for an average of just over seven years.

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“The analysis showed that benefits began at around 2,300 steps per day, which was associated with a significant reduced risk of dying of cardiovascular disease. At around 4,000 steps, the risk of dying of any cause also began to fall significantly. Both figures — which represent medians — are under the 5,000-step limit for what the study notes is normally considered to be a sedentary lifestyle,” The Washington Post reported.

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“But there were benefits beyond these numbers: Every extra 1,000 steps was associated with a 15 percent reduction in the risk of dying of any cause, while an increase of 500 steps per day was associated with a 7 percent reduction in the risk of death of cardiovascular disease, the study said.”

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Any movement is good – but remember that walking is just the first step (no pun intended) to fitness and health. Come see us today and we’ll show you what’s next.

Inspiration of the Week: Meet Beth!

Meet Beth!

To say Beth has made progress in just over a year at FCF is putting it lightly! We’ve watched her build strength with just over 2 pounds of muscle, improve her balance, drop 19 pounds of fat, and reduce her visceral (bad) fat by 5 points!! But that’s just the number’s the more important part is that all her blood work is within normal range, a dramatic difference from 2 years ago, and she’s able to keep up with her grandkids now. She’s internally healthier, feeling more energetic, noticed a significant improvement in her balance and endurance so she’s participating in fun activities and has regained a zest for life. We absolutely love having Beth in our training sessions each week, she comes in with a smile, encourages others and is a genuinely wonderful human being. We are honored to coach her and watch her continued progress.

Here’s a bit more on her journey and what keeps her going…

When she joined FCF in March of 2022 her goals were to improve her endurance, increase her strength and improve her gait and balance as she noticed all of these things were declining. She dreaded stairs so much she would go out of her way to avoid using them and would get out of breath easily walking around. Overall, she just wanted to feel better and be able to keep up with her grandkids so she could enjoy their time together. During the pandemic, Beth says, “I was granted the time to figure out what direction I wanted my life to take. I made a decision that whatever I had left of this life, I was going to live it fully and with intention.” Beth had previously joined FCF a few years back, but didn’t stick with it. This time she was determined and committed! To truly see real, long-lasting change you have to dig deep, truly find your inner motivation, something bigger than just weight loss or toning. Those aren’t wrong, but for so many people, they continue to struggle because there’s not a meaningful purpose to their journey. For Beth it was quality of life for herself and being capable for her grandkids.

It all started with a lifestyle and nutrition program which helped her start losing some weight and then she took the next step to add back in exercise. Beth absolutely loves the small group training sessions because she loves getting to know the other people on the journey and is inspired by their progress. You will find her in the studio 3 days a week working her hardest. Most of all, she loves the team at FCF, she says, “You all are so great at what you do that it makes me want to be better. You are all so encouraging and understanding. You all have been such an important part of my journey. Thank you from the bottom of my heart.” This is what helps keep her successful in coming, an expert, caring team and the community.

One of the biggest things Beth has learned is how to make her movements more intentional. She has learned so much about shifting body weight and balance in Rickye’s Tai Chi practice and continues to build strength in her small group sessions with Coach Mercedes.

But here’s the part we love most…

Beth says, “I even joined the hula-hoop contest at my grandson’s school last week (I was terrible, by the way). I never would have done that before. Stairs are still not my favorite things, but I no longer walk out of my way to avoid them. A few weeks ago, during a walk in the neighborhood, my granddaughter Sawyer said, “Gus, you can walk fast! Look Seamus, Gus can walk fast–she’s not like a grandma at all!”

THIS!

This is what it’s all about folks. Not what the scale says, not what anybody else says you need to be, etc. It’s all about being comfortable and capable in your own body, loving yourself each and every day and to have fun and enjoy life!

I hope Beth’s story inspires you to make one positive step to improve your life today. Some days it’s so easy and then some days you want to throw in the towel, I get it, but you can’t give up. Life’s too short and tomorrow is not guaranteed, so make the most of your time on this wonderful earth and if you need some help making any changes, we’re here for you.

If you’re ready call or text us at 657-231-6207 and we’ll start with a chat to discover more about you and put a plan together so you too can live your best life!

~Coach Rosa

Healthy Recipe, Grilled Zucchini and Peach Salad with Mint

Zucchini is high in fiber and low in calories, with lots of potassium and vitamins A, B, and C. It’s also highly adaptable to all kinds of preparations and flavor combinations. This recipe, from Cynthia Graubart’s “Zucchini Love”, marries it with peaches on the grill for a dazzling new taste experience. Once the zucchini and peach halves have developed some smoky flavor and lovely grill marks, pile them both atop a bed of arugula, and shower with fresh mint and crumbled feta. Then finish with a drizzle of tangy, syrupy balsamic reduction. Serves 4.
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​Ingredients

  • 2 medium zucchinis
  • 2 tablespoons extra-virgin olive oil (plus more, if needed)
  • Salt and freshly ground black pepper
  • 2 medium peaches
  • 5 ounces arugula
  • 1/4 cup fresh mint leaves, finely chopped
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons balsamic reduction (see note)

Instructions​
1. Cut each zucchini lengthwise into four slices. Brush the cut sides with the oil and season with salt and pepper. Peel, halve, and pit the peaches.
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2. Heat the grill or a grill pan over medium-high heat. Place the zucchini slices and peach halves cut side down on the grill. Cook, in batches if necessary, until the zucchini is soft and the peaches show grill marks.
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3. Divide the arugula among four plates. Place two slices of zucchini crossed in the center on top of each salad. Place a peach half, grilled side up, on each. Sprinkle with mint and feta. Drizzle with balsamic reduction (and a little more olive oil around the salad’s edges if you like) and serve.
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​Nutrition info​
Calories: 133; carbohydrates, 9g; protein, 6g; fat, 12g; fiber, 2.5g
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​Note: If you can’t find balsamic reduction in your grocery store or specialty food market, you can make your own. Heat 1/2 cup balsamic vinegar in a small pan over low heat and cook until reduced to 2 tablespoons, 10 or 15 minutes.

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​Susan Puckett is an Atlanta-based food writer and cookbook author.