Sharon Simmons, Former Dallas Cowboy Cheerleader Hopeful, Gives 8 Lessons On Aging Well

Sharon Simmons, Former Dallas Cowboy Cheerleader Hopeful, Gives 8 Lessons On Aging Well

A very inspiring article from the Huffington Post written by Anthonia Akitunde.  Below is an excerpt.

Last year as hundreds of beautiful and talented women auditioned for a spot on the Dallas Cowboys’ cheerleading team, only one warranted a number of stunned headlines: Sharon Simmons.

Simmons, then 55, tried out for a spot as a Dallas Cowboys’ cheerleader. “I thought, that’s something I never tried,” she told CBS DFW at the time. “I always wanted to try out. I got real close in my early 20s, but got busy raising my daughter. And I thought, why not now?”

Six Weeks Until My Competition, My Passion is Back!

   As of this Saturday it's six weeks until my powerlifting competition!  I have to admit that I'm a little nervous and I've been asking myself why am I doing this?  The answer is to challenge myself to be better and to inspire others to challenge themselves.

It's the challenges in life that get us out of the ruts of routine living.  After 3 weeks of training on a new program at a higher intensity, I realize that I have been in a rut with my exercise routine.  I have been working out on a regular basis but, I had lost the passion of pushing my mind and my body to another level.  Isn't that just like life?  You don't realize you've lost your passion for living until something forces you out of your daily routine.

I'm pretty pleased with my progress up to this point.  My maximum lifts so far are: a 305 lb bench press, a 425 lb deadlift, and a 455 lb squat.  Quite a ways away from the what it takes to win my class, but I'm excited about pushing myself to new levels, and I'm so happy I decided to do this powerlifting meet.  The true lesson in this is not about whether or not I win my class, it's about competing with myself to do my very best.  Now I realize that I am the toughest competitor that I will ever compete against in anything that I do.

Exercise and Fitness as You Age: Exercise Tips to Get Fit and Stay Fit as You Grow Older

Another must read on the benefits that exercise has on aging.  Exercise is the best medicine to stay healthy and fit as you age.



Exercise and Fitness as You Age: Exercise Tips to Get Fit and Stay Fit as You Grow Older

5 Exercises to Impove the Power of Your Tennis Game

Tennis is a sport that requires excellent eye-hand coordination, good agility, and keen spatial awareness.  Besides the physical and mental challenge, tennis requires both anaerobic and aerobic conditioning.  Tennis is one of the sports that can be played at a relatively high level well past the age of 50.  The major areas of concern for the older tennis player is the stop-and-go, forward-and-backward, and lateral movements which place considerable stress on the legs and ankles.  Also, the shoulder, elbow, and wrist of the racket arm are subject to overuse injuries.  A proper strength training program can reduce the risk of tennis related injuries as well as enhance performance power.

Below are five staple exercises that will greatly enhance your tennis game at any age.

Leg Press

Let's begin with the powerful leg muscles that generate the force necessary for hard hitting ground strokes as well as fast movement across the court. The leg press is one of the best exercises to strengthen your legs to accomplish this. First, sit in the seat, positioning your feet about shoulder width apart and chest high on the platform. Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform. This is your start position (make sure that your lower back is pressed firmly against the back of the seat). With your feet flat, slowly press upward until your legs are fully extended but short of locking. Slowly return to the position where the weight almost touch the weight stack. The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start. Do 3 sets of 10 repetitions at a resistance which the last 3 repetitions are hard to complete.

Calf Raises

Because of the stop-and-go movement that require almost continuous force production and shock absorption in the lower leg muscles performing an exercise to strengthen this area is critical. Standing calf raises is the best exercise for this.

Calf raises strengthen your calves and help keep your Achilles tendons healthy. First, stand on the machine and adjust the shoulder pad to a position where the weight comes about six inches off the stack when you are standing straight. Next, step onto the platform with the ball of your feet, and stand-up straight. (Do not lock your legs). This is your start position. Slowly lower your heels down as far as possible, and then come up on your toes as far as possible. Your breathing pattern is to exhale as you are lifting up and inhale as you are going down. Do 3 sets of 15 repetitions at a resistance which the last 3 repetitions are hard to complete.

Seated Ball Twist

The power generated by the large leg muscles is transferred to the upper body through the muscles of the midsection. Seated ball twist is an excellent choice for strengthening these muscles.

Sit on the floor with a slight bend in your legs. Hold a therapeutic ball with your arms fully extended in front of you. Lean back slightly, pick your chest up high and pull in your naval. Now, turn your shoulders to one side, and touch the ball to the floor. Then turn to the other side, and do the same. A complete revolution counts as one repetition. Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body. Do 3 sets of 20 repetitions each way.

Dumbbell Chest Press

The muscles of the chest are heavily involved in the racket swing and the dumbbell chest press is a very good exercise for strengthening this area. Pick-up a dumbbell in each hand, and sit on the end of a bench. Place the dumbbells end-up on your knees, then lay back on the bench and position the dumbbells chest height at your sides. This is your start position. Press the dumbbells up over your chest until your arms are fully extended, being careful not to lock your elbows. Slowly return the dumbbells to the start position. Your breathing pattern is to exhale as you press up and inhale as you return to the starting position. Do 3 sets of 10 repetitions at a resistance which the last 3 repetitions are hard to complete.

Seated Row

Developing strength of the upper back muscles is crucial for a powerful racket swing. The seated row is a great exercise to develop and strengthen these muscles. Sit on the bench, place your feet on the foot rests, and grasp the handle (use the triangle shaped attachment). Now, slide back on the bench to where your legs are extended with a slight bend in your knees, and lift your chest high. This is your start position. Slowly pull your hands to your naval, while rolling your shoulders back and squeezing your shoulder blades toward your spine. Slowly return to you start position. Exhale as you pull the weight toward you and inhale as you return to the start position. Do 3 sets of 10 repetitions at a resistance which the last 3 repetitions are hard to complete.

5 Best Exercises for Women Over 50 - Linda Melone

Below is an article by Linda Melone, 57, writer, fitness pro and an expert on helping women over 50 create an ageless body.  This is a great article for any woman regardless of age who's trying to get healthy and fit.

5 Best Exercises for Women Over 50 - Linda Melone

If You Want to Look Fit and Firm, You Have to Lift Weights

This is that time of the year in which gyms swell to fill their capacity as people sign-up in record numbers in hopes of losing weight and getting fit.  There's a wait to get on any piece of cardio equipment while the weight lifting area is almost empty.  I'm always amazed at the significant amount of time people send in the cardio area, and the little time they spend lifting weights.

While cardiovascular exercise is an important part of any exercise program, strength training should be your the foundation of your fitness routine as you age.  Strength training is the most effective activity you can do to build and maintain your muscle mass.  Muscle is that active component of your body that burns the most calories and keeps you looking lean and fit no matter your age.

Muscle is the engine that keeps your metabolism running high.  Unfortunately, as a part of the aging process you naturally start to lose muscle mass around the age of 40.  That's the age when people come to me and say something like this; "I'm starting to get his spare tire around my waist, or I've got these saddle bags on my hips that I can't get rid of.  I'm not eating anymore than I normally do, what's happening to my body?"

Well, what's happening to your body is you are starting to lose muscle mass and your ability to burn all those calories you are consuming.  In other words, the engine in your car is shrinking.  Starting in your 40s you can naturally lose a pound to a pound and a half of muscle each year and that process accelerates with age if left unabated.  Now follow this; each pound of muscle burns approximately 6 calories daily at rest and more when you exercise.  So, each year you decrease your calorie burning capability by (6 x 1.5 lb x 365 days in a year), 3,285 calories. Now, there's approximately 3500 calories in one pound of fat so, if you neglect to decrease your caloric intake accordingly, you get fatter by approximately one pound each year.

The above scenario is pretty depressing huh?  However, the good news is you can avoid this path by building and maintaining  your muscle mass, and the most effective way to do this is through regular strength training. And equally as exciting is it's never too late to start building muscle and increasing your metabolism.  Studies have shown that people in their 90s can still build muscle.

Basically strength training is doing exercises that adds resistance to your body weight such as weight lifting.  A good strength training program should be performed 2 to 3 times each week in which all the major muscle groups are exercised. I suggest you get with a certified fitness professional and let them design a strength training program for you.


If you are ready to start your strength training program right away, download my weight lifting routines (beginners through advanced) by following this link: Forever Fit and Firm.

The Importance of a Balanced Breakfast

The importance of eating a properly balanced breakfast cannot be over-stated when it comes to building muscle and burning body fat.  Studies show that consuming 25 to 30 grams of high quality protein at each meal is necessary to stimulate protein synthesis (the repair and building of muscle tissue), and this is especially true at breakfast.  Below is an excerpt on the importance of a balanced breakfast from Dr. Donald K. Layman, one of the top nutritional experts of today.

The importance of breakfast is a principle of nutrition taught to children. If you want to perform well in school you need a good breakfast, and children who skip breakfast often have low energy, poor attention, and reduced performance. The problem was low blood sugar. Nutritionists thought the solution was eating carbohydrates. This led to breakfasts that were high carbohydrate and low protein such as cereal and OJ or even donuts and pastries. Carbs became a staple for the American breakfast.

As the science of nutrition evolved we learned more about how the body uses protein, carbohydrates and fats, and our concepts about meals changed. We now know that the best way to stabilize blood sugar for children – and adults – is eating fewer carbs and more protein. Carbohydrates can give you a quick burst of energy, they but also lead to a big insulin response that causes a drop in blood sugar in about two hours. This drop in blood sugar saps your energy and leads to snacking. If you’re young, exercise daily, and have normal body weight, you may be able to tolerate a higher carbohydrate diet and snacks, but for most adults, high-carb breakfasts and snacks lead to weight gain and unwanted body fat.It’s time for a new breakfast.

When you wake up, it’s likely you have been without food for about 12 hours. Your body is burning fat – which is great – but also breaking down your lean tissues including muscle and bone. What you eat at the first meal determines how your body burns fat and protects itself for the rest of the day. Breakfast determines your metabolic pattern. If the first meal is high in carbs and low in protein, the rush of insulin shifts your body from burning fats to storing fat and even converting the carbs you eat into new fat. Lack of adequate protein at breakfast also leaves your body breaking down lean tissues. The ideal breakfast contains protein, carbohydrate, and fat with the balance of protein and carbs being the critical parts.

Getting the proper amount of protein in your diet combined with strength training is the most effective approach to staying strong and fit as you age.  Checkout my complete line of strength training programs at Forever Fit and Firm.

Squats, One of the Best Exercises for Overall Strength

If you've read any of my posts you know how passionate I am about strength training.  It is the most effective form of exercise for maintaining your muscle mass and strength as you age. In that light, I want to share some of my favorite exercises with you that I do to stay fit and strong as I age.

A properly executed squat is one of the best exercises you can do for overall strength and conditioning.  Using the Smith Machine is a big aid in helping you perform squats correctly.  First, place the bar a little lower than shoulder height.  Next, position yourself under the bar, twist to unlock it and place the bar on top of your shoulders.  Now, place your feet in front of you about six inches, a little wider than shoulder width apart. This is your start position.  Lift your chest, and keep your chin high.  Now, squat by leading with your butt until your thighs are parallel to the floor, then return to the start position.  Be careful not to round your lower back and that your knees do not extend over your toes anytime doing this exercise. (For the first few times, it’s best to have someone observe you from the side to make sure you are doing this exercise correctly).  Your breathing pattern is to inhale on the way down and exhale on the way up on this exercise.  Use a resistance with which you can do 10 to 12 repetitions of which the last 3 repetitions are difficult to complete with proper form.

You can download my complete strength training routines by clicking on this link: Forever Fit and Firm.

Three Leg Exercises You Can Do at Home

For those of you who like working out in the privacy of your home, below are three exercises that  really strengthen and shape your legs.

Exercise 1: Wall Ball Squats

Start in a standing position and place a therapeutic ball at the small of your back up against a sturdy wall. Position your feet in front of you, about 2 feet from the wall, and a little wider than shoulder width. Turn your toes outward slightly. From this starting position squat until your thighs are parallel to the floor and then return to an upright position. Make sure to keep the ball pressed firmly against your back throughout the entire movement. Also, keep your chest up and your weight on your heels throughout the exercise.

Do 3 sets of 15 repetitions. You can make this exercise harder by holding a dumbbell in each hand while doing this exercise.

Areas targeted:  thighs, hamstrings, and buttocks

Exercise 2: Stationary Lunges

Start in an upright position with your feet shoulder width apart. Position your hands behind your head as illustrated. Take a giant step forward and drop your hips while bending both knees until your front thigh is parallel to the floor. Return to the starting position and alternate legs.

Keep your chest up throughout this exercise and step out to where your thigh makes a 90 degree angle with your ankle.

Do 3 sets of 10 repetitions each leg

Areas targeted: thighs, buttocks, and hamstrings

Exercise 3: Hip Lifts

Lay on your back with your legs extended and your feet on the ball as illustrated. Lift your hips off the floor and pull the ball into toward your body, then extend your legs and return to the starting position and repeat. Keep your hips up off the floor during the whole exercise

Please checkout my complete line of strength training programs by clicking on this like: Forever Fit and Firm.