Sunday, April 23, 2017

Lat Pulldown and Bent Over Dumbbell Row, Two Exercises to Develop and Strengthen Your Upper-Back

Having a strong upper-back is not only essential for good posture it also aids in stabilizing your shoulder girdle which reduces the chances of developing shoulder weakness and pain.  Lat pulldowns and bent over dumbbell rows are two excellent exercises for developing and strengthening your upper-back muscles.  Please click here to see the complete post...

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

Saturday, March 4, 2017

Three and One-Half Hours of Exercise a Week Can Keep You Healthy and Fit

While recently visiting a nursing home, I was saddened by the sight of so many people just existing, and waiting for death to come their way.  Some were there because of stroke and heart disease, some because of alzheimer’s and dementia, and some just because they were too frail to handle the activities of everyday life on their own.

As I walked the hallways, I wondered how many of the residents might have escaped this fate had they been exercising regularly all their adult lives?  You see, according to a recent study on Physical Activity and Public Health co-published by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA), adults and seniors need regular aerobic and strength training exercises to promote and maintain good health.  Unfortunately, most older adults do not perform the minimum amount of physical activity required for health and fitness. Lack of physical activity is related to a variety of degenerative conditions including cardiovascular disease, stroke, hypertension, type 2 diabetes, osteoporosis, colon cancer, breast cancer, dementia, anxiety, and depression.  For complete article see...

Sunday, February 19, 2017

Resistance Weight Training is the Fountain of Youth

I’m not exactly sure who coined the phrase “fountain of youth”, but he or she may have very well been referring to the benefits associated with resistance weight training. Resistance weight training has a host of positive effects for the aging individual. The numerous studies conducted to evaluate the effects of weight training in the aging have shown weight training to be extremely beneficial to individuals well into their 90’s. One such study, published in the New England Journal of Medicine, involved 100 frail men and women in their 80’s and 90’s, all of whom had generalized arthritis, some degree of heart disease, and at least one chronic illness. After 10 weeks of weight training the mean strength increase of this group was near 120%. This and other studies have dissipated the belief that age may preclude one from lifting weights and has brought to our attention the importance of weight training for all ages, especially those over 40.  See more...

Tuesday, February 14, 2017

Healthy Lifestyle Motivation Year-Round



This is the time of the year when most people give-up on accomplishing their New Year's resolutions.  Here's a great post written by Paige Johnson of Learnfit.org with some very helpful hints to help you create and keep healthy lifestyle habits year-round.

Healthy Lifestyle Motivation Year-Round

The holidays may be over, but they might have left you with a few unhealthy habits that you have no intention of keeping. With this new year now well underway, you are ready to buckle down and make your healthy lifestyle decision permanent. Try as you may, however, your commitment to the lifestyle transition has not lasted very long. Again and again, you find yourself admitting that giving up your bad habits is a lot harder than maintaining them.

Yet deep down you are aware of the damage these unhealthy habits are doing to your body. As you continue to ignore the effects of your unhealthy choices, the dire repercussions loom. Although making healthy lifestyle changes only when a doctor advises you to isn’t ideal, you may simply not know where to start or how to properly motivate yourself to get going if you don’t see one.

Regardless, you have decided to make this the year you start your everlasting healthy lifestyle. Now what?

In order to really commit to a healthy lifestyle, you may need to make things fun, or at least a little enjoyable! That may be hard at first due to the necessary alterations your daily routine will have to take, but it is possible. Start with small, incremental changes that you feel comfortable with. Celebrate these little upgrades by remembering them at the end of each day. As these days collectively turn into a month, your tiny improvements will gradually flow into a larger accomplishment right under your nose.

Photo credit: Pixabay

Success sneaking up on you

By the time you have reached the one-month milestone, you may notice that you feel lighter, healthier and happier. If you do not for some reason, try replacing your preferred less-than-healthy beverage — like soda or sweetened tea — with water. The human body is comprised of mostly water and needs a couple of liters each day to stay properly hydrated. Without this vital liquid, your energy levels and mental alertness may severely suffer, inhibiting you from staying motivated. Another key area that you may want to examine is your sleeping habits. Getting a good night's rest will raise your mental and physical energy to a level that may help you achieve your healthy lifestyle quickly.

Maintain a slow, but steady progress

Another great motivator that may help you maintain progress toward your healthy lifestyle goal is participating in a fun, physical activity, whether at home, the gym, or outside. Finding this activity or hobby that you want to participate in more than once may be challenging, but it is a great way to stay engaged in your goal regardless of whether you fancy bull riding, ballet dancing or jogging. If you are having fun and moving around, keep doing it! Exercise that elevates your heart rate has a lot of great benefits for your body and brain. The mood-enhancing effects of exercise alone can aid your ability to push yourself further than ever before. If you are unable to find the right hobby immediately, try not to give up. Walking for a half an hour a day may not be your favorite exercise, but it will suffice while you take your time finding your new go-to activity.

Being aware of what is consumed

Overindulging in any one thing, even if it is healthy, can be a bad thing, which is why it is beneficial for everyone to be mindful of what goes into their bodies. Despite this, at the end of the day, many of us are guilty of eating dinner mindlessly as we watch TV or play on our phones. However, with practice, preparation, and planning, overcoming this challenging habit can be fun! Try making each meal a succulent and flavorful delight that will easily draw all of your focus in, and then savor each bite by chewing your food slowly, taking note of each delicate flavor.

Making this year the one you turn your life around can be achieved with the right motivation. If you believe that feeling healthier quickly is the boost you need to stay dedicated to your healthy lifestyle goal, try adding more water to your diet or adjusting the amount of sleep you are getting each night. Encourage others to join you by asking them to take part in a fun activity or hobby that requires a lot of movement. These adjustments may be the motivational solutions you need to make your healthy lifestyle last a lifetime.

Friday, February 3, 2017

Overhead Triceps Extension, a Great Exercise for Developing and Strengthening Your Arms

Here's one of my favorite exercises for developing and strengthening those large muscles on the back of your upper arms called the triceps.  These muscles along with the large muscles on the front of your upper arms called the biceps are responsible for bending and extending your arms.  Thus, keeping these muscles strong is very important because they are involved in almost every activity you do involving your upper body.

Over head triceps extensions is a great exercise to develop, and keep your triceps strong and tone.  Watch the video below as I demonstrate the proper technique.



You can find my complete exercise video library at www.personaltrainerinraleighnc.com

Monday, January 23, 2017

Bench Step-Up, A Core Exercise For Developing Your Hamstrings and Shaping Your Butt

Here's an excellent exercise for anyone who wants to strengthen their hamstrings, and develop a tight tone butt.  Watch the video below as I demonstrate the proper technique.  This is one of my favorites!



You can find a complete library of my exercise videos and also get a customized fitness program by becoming one of my Online Fitness Program members by going to my website at www.personaltrainerinraleighnc.com.

Tuesday, January 17, 2017

Squat Low Row on a BOSU

This is one of my favorite exercises when I'm really pushed for time and I need to get a quick workout in.  It is one of the best overall whole body exercises I know of because it targets your legs, core, arms, and upper back.  Do three to four sets of this exercise and I promise you will feel like you've had a complete workout.  Watch the video below as I demonstrate how to properly perform this exercise.



You can find my complete library of exercise videos by visiting my website at www.personaltrainerinraleighnc.com.

Sunday, January 8, 2017

Overhead Triceps Extensions Standing On A BOSU

I like to work multiple muscle groups with one single exercise when possible, and overhead triceps extensions standing on a BOSU is one of my favorites for doing this.  In this movement you strengthen and develop your triceps, while also strengthening your core, and improving your balance.  Watch as I demonstrate the proper technique for performing this exercise.



You can find many more of my favorite exercises at www.personaltrainerinraleighnc.com

Sunday, January 1, 2017

Three Keys to Keeping Your New Year's Resolutions.

I've been in the health and fitness industry for over 23 years and I've seen many people get excited about their New Year's Resolutions only to be disappointed a few months later.  Here are three keys to successfully keeping your New Years Resolutions.

Set Realistic Goals.  I've seen people with good intentions set unrealistic goals, and when they don't achieve them, they become disheartened and give-up.  If you know you can only make it to the gym three days a week, don't set yourself up for failure by making a resolution to go five day a week.  Consistency in achieving your goal of working out three days per week makes for positive reinforcement that you can keep your New Year's Resolutions.

The same goes for weight loss.  Most likely you didn't go to bed with a 32 inch waist, and wake-up the next morning with a 40 inch waist.  You gradually gained the weight over a long period of time, and it's unrealistic to think that you're going to lose all that weight in a short period of time, and if you do, it's probably unhealthy in the long-run.  A realistic weight loss goal, if that's your resolution is about one pound of weight per week.

Stay The Course When Results Slow. As I previously mentioned, you found yourself in the kind of shape you are now gradually, and consequently it will take some time to reach your goals.  Even if you start to see results quickly, you can be assured your progress will slow down at some point.  This is when you have to focus on your goals and stay the course.  Your body has internal set-points that it has to re-adjust as you start to reach your goals, especially as you lose weight.  I've found that losing weight follows a stair step process; you lose some weight, then you hit a plateau before you start to lose weight again.

Balanced Diet, Strength Training, and Aerobic Exercise.  These three activities are the foundation for getting and staying healthy and fit.  A balanced diet is over 75 percent of the battle of losing weight and getting fit.  No amount of exercise can compensate for a poor diet.  Strength training is crucial to keeping your muscles healthy and strong.  I recommend 2 to 3 strength training sessions each week in which you work all your major muscle groups.  Aerobic exercise keeps your heart and lungs strong, and helps in burning body fat.  I recommend 5 to 6 days of 30 minutes of moderate aerobic exercise each week.  Combine these three activities consistently and you will see great long-term results which will motivate you to keep your New Year's Resolutions.