Sunday, April 16, 2017

Leg Strength is the Foundation of a Strong Body

Leg strength is the foundation of a strong body and makes doing the activities of everyday living easier.  Your legs are involved in every step you take, whether it’s on the golf course, the tennis court, or shopping at the grocery store.  Building and maintaining your leg muscles becomes even more important the older you get because they stabilize your knee and hip joints, and reduce the likelihood of developing pain and weakness in these areas.

Here are three of my favorite exercises to strengthen and build your legs.  Do these exercises one or two times each week and see how stronger you feel in about three months.  Click here to read entire article...

Sunday, April 9, 2017

Having Muscle is Important to Our Overall Health

Muscles aren’t just for bodybuilders. They’re for everyone. We are physiologically designed to have a fair amount of muscle mass built through regular exercise. Muscle mass that allows us to metabolize carbohydrates efficiently, recover from injury or illness, and maintain our strength, resilience and health into old age.

The importance of muscle mass, strength, and metabolic function in the performance of exercise, as well as the activities of daily living has never been questioned. However, the role our muscles play in whole-body protein metabolism is less recognized.  Click here to see the entire post...

Sunday, April 2, 2017

Reverse Wood Chops on a Bosu is Great for Improved Balance and Core Strength

Having a strong core is crucial to having good balance.  Using a BOSU as part of your exercise routine is great for increasing your core strength and improving your balance, and reverse wood chops standing on a BOSU is one of my favorites. Watch as I Click here for entire post...

Sunday, March 26, 2017

Getting Enough Protein in Your Diet is Crucial to Staying Strong as You Age

Recently I started working with a new client who is in his early 70s and complained of losing a lot of strength and energy over the past couple of years.  After talking with him about his diet and exercise habits I bought to his attention that he was not eating nearly enough protein to maintain his muscle mass and strength.  I explained to him that a loss in his muscle mass was directly related to a loss of his strength and the importance of getting enough protein in his diet to build and maintain his muscle was crucial to him keeping his strength as he aged.

The loss of muscle with age is a natural process called sarcopenia.  Sarcopenia leads to muscle weakness, fatigue, and frailty associated with old age.  This process can begin in your 30s and it accelerates with time if you don’t do anything about it.  Fortunately, you can slow down, and even reverse this process by strength training 2 to 3 times each week, and getting enough protein in your diet to support muscle growth and repair.  Click here to see the entire post...

Sunday, March 19, 2017

Your Health, Strength, and Fitness Doesn't Have to Decline With Age

My name is Darvis Simms, and I am a personal trainer.  Over the last 24 years, I’ve helped hundreds of people get and stay healthy, strong, and fit.   I want to help you realize your fitness potential by sharing some of the things I do and have learned about getting and staying healthy, strong, and fit as I age.

As I mature and my client base matures, I’m beginning to specialize in fitness over age 40.  I'm writing this post to show you that your health, strength, and fitness level does not have to decline as you age.  I’m in my late fifties so I understand the challenges you face as you fight the aging process.  I am stronger, more fit, and feel better than I did in my twenties and you can be too.  Click here to see the entire post...

Saturday, March 18, 2017

Beating The Middle Age Spread

Middle age is the ages between 45 and 65 and it's considered by most as the best time of life. It's the period of life where people have the most disposable income, are comfortable in their careers, and are confident in who they are.  However, one of the downsides that middle age brings is the dreaded "middle age spread".

The middle age spread is an unexplained weight gain that women see mostly in their hips and thighs, and men see predominately in their waist.  The good news is there is and explanation for the middle age spread and a way to beat it and it is as follows.  The added weight that comes along with middle age is mostly do to a loss of muscle mass and consequently a decline in your basal metabolic rate.  Your basal metabolic rate is the rate at which your body burns energy at rest to keep you alive.  Your muscle mass is the active component of your body that requires the most calories for survival, thus the more muscle mass you have, the more calories you burn all day long.  Click here to see the entire post...

Sunday, March 12, 2017

The Many Benefits of Strength Training as You Age

Strength training is one of the most important activities you can do to stay healthy, fit, and strong as you age.  It can starve off most of the diseases and chronic conditions that are associated with old age.  It is the most effective means for preventing frailty, and living an independent life as you get older.



Musculoskeletal weakness is a pervasive problem associated with age and it typically leads to physical frailty among adults over the age of 70.  On average men and women lose more than 5 pounds of muscle tissue between the ages of 25 to 55, and they experience an even greater rate of muscle loss beyond that age.  Click here to see the entire post