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...

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

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...

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...

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.

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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.

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

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.