The Reader Digest recently published an article “14 exercises you should modify if you are over 50”  https://www.rd.com/health/fitness/exercises-to-modify-over-50/

 

To say it caused a few raised eyebrows amongst fitness and health professionals would be a understatement. Why did this cause so many people to take to social media to voice their opinions?

 

Follow the above link and read the article. You can then have an opinion before you read mine.

 

Ok, here is my take. Warning ANGRY CAPITALS will follow 🙂

 

This is a broad sweep of an article! As far as I know I don’t have a “Use by” date on the sole of my foot telling me when I should basically give trying to get stronger. To say that when you hit 50 you may want to think about modifying exercises that are vital to everyday function is ridiculous.

 

There are plenty of very fit and strong 50+ year olds. More to the point there are plenty of people that have THE POTENTIAL to gain muscle and improve cardiovascular health at ANY age (told you there would be angry capitals).

 

In a time where we are desperately trying to encourage people to stay active and not see age as a barrier, this article is off putting and slightly scare mongering.

 

Let’s take a look at some of the exercises to modify.

 

Weighted squats

The article recommends you should only do body weight, so you don’t put strain on your knees. A weighted squat is a progression. Once a client has mastered correct technique only then would you move them on to a weighted squat. Not adding more load when they are capable, is limiting the benefit to the client. It’s a simply principle of overload to increase strength. I would not be doing my job if I didn’t use progression.

 

It’s also well known weight baring activity is vital for bone strength.

 

What’s next.

 

Dead Lift

Another important human movement – the hip hinge. You are going to start to see a pattern here, if the technique is there you should be adding some weight. Who doesn’t want to be able to lift and carry their own bags. Or just be able to lift iron!

 

Spin Classes

Apparently, the intensity is too hard. Do you hit 50 and lose any sense of knowing your limits. Do class instructors no longer advise you to work to your own level when you hit 50? The most hilarious thing is; that indoor cycling is fine to do in your own home…………in an environment where no help is available on technique or to to advise you to turn the effort up or down. It’s also missing the social element of the class environment which is vital for some people, it keeps them engaged and coming back.

 

There are many more “Golden nuggets of advice” but I may well damage my laptop from hitting the keys too hard.

 

At 43, is pressing the keys on a keyboard with slight aggression too much? Should I ask the Readers Digest?

 

I think The American Physical Therapy Association would probably advise against it!

http://www.apta.org/Media/Letters/2018/9/27/

 

If an exercise feels good keep doing it and progressing. If it doesn’t get your technique looked at by a professional, they can help you make an informed choice for what is best for you.

 

 

My blog last week focussed on how to lose fat.

 

If you lose the fat and get the “look”, you want, does that mean you’re fit?

 

What does it mean to be “Fit”?  To answer this, you need to look at the things that can get in the way of it.

 

• Lack of movement
• Poor nutrition
• Stress
• Disease
• Money
• Social environment’s
• Work
• Family pressure.

 

 

You probably read this and are thinking “where is she going with this, how does work effect my deadlift for example?”

 

To be truly “Fit” you need to have balance in all areas of your life. After all the body likes to be in a state of homeostasis (consistency and stability).

 

For physical fitness to be truly achieved you need to have consistency and stability in other areas of your life. Your finances, relationships, work and emotional strength.

 

We all know that obesity is on the rise and lack of engagement in physical activity is in decline especially amongst the young.

 

“Yeah, but that’s just because people are lazy in my day we had no money but we grew our own vegetables, we had no car we walked or cycled everywhere”

 

Does that sound familiar? Whenever you read or hear a story about obesity a comment similar to the above is referenced. I challenge you to find someone who actively sets out to get Type 2 diabetes, who wants to have limited movement, who wants to feel isolated and ridiculed for their size.

 

This is where the social aspects of life impacts being “Fit” and why it is so hard to change (we finally got to the title)!

 

Its hard to:

• Grow your own veg, if you live in a one bedroom flat shared with the rest of your family.

 

• Walk or bike to work when you have multiple jobs that start at different times and you then have to do school pick up.

 

• Face going to the gym when you feel that the whole world is judging you.

 

It’s also hard to stick with change when people ignore the unseen improvements. To many focus on just the ‘Look’!  Just as important are these unseen improvements. Your emotional health may improve, your blood pressure drops but if the ‘Look’ is the same some people will still say its not good enough, try harder!

 

No wonder people go back to old habits, when they are told, despite their best efforts, its not enough.

 

For habit change to work they have to be simple.

 

When you plan a route into your satnav you want the most direct, with the least road works and no tolls!

 

The same applies to being “Fit” the fewer steps, the least roadblocks you have in the way the more successful you will be.

 

Maybe we should focus more on the social, emotional and relationship side of being “Fit”. If we balance those perhaps the route to less health problems would be more direct?

 

If you are reading this, looking to take change your lifestyle and are facing some of the “roadblocks” discussed, you should high five yourself. The mere fact the you recognise that you need to adjust certain aspects of your lifestyle is a massive step.

 

Keep your goal in mind but how you get there is even more important. You don’t have to try and do everything at once, make one small change that has meaning to you.

 

As a coach, you may not be able to create massive change in social policy. What you can do is help people, by letting them know that they don’t have to push for “Perfect”. Leave that for social media and magazines to push on us.

 

Training and nutrition plans for example should be tailored to you by addressing all those areas of being “Fit”.  Remember to focus on the things you are doing well, not what you think you should be doing for that ‘look’.

 

Celebrate being “fit” in all of its forms. J

 

 

 

 

 

This one’s a hot potato………unless of course you are following a low carb diet. More about that later.

 

Ok, I have said it before and I will say it again, you will not lose fat by exercising. Sorry if you have just read that after 2 hours in the gym, but don’t worry it was all still worth while. You on on the path to increasing your bone density, improved heart and lung capacity, increased muscle mass and better emotional wellbeing. The list goes on, so please keep going.

 

THE ONLY WAY YOU WILL LOSE FAT IS BY CREATING AN ENERGY DEFICIT¹.  Yep, angry capitals have made an early appearance today. Why? Diet and exercise seems to all have become a bit tribal, you are either, Keto, low carb, no sugar, 5:2  what happened to just eating food to meet you own needs.

 

So its Calories in Calories out?

 

Yes …….and No.

 

100cals from cake (who only eats 100cals of cake!) is not the same as 100 calories from Brocoili.

 

Why?

 

You body uses energy throughout the day in different ways, breathing, going to the gym, fidgeting, walking and digestion. The last one in the list is what makes your 100cals from cake different to your 100cals from Broccoli. Your body expels more energy breaking down the fibre in the veg, where as the cake just goes down nice an easy without a lot of effort.

 

So I need to cut out Carbs?

 

No……., you need to cut down on your highly processed carbs, but I’m not going to tell you to never let a piece of cake ever pass you lips again.  Just make sure it’s not for breakfast, lunch, dinner and snacks.

 

What about bread, pasta, rice and starchy veg?

 

Wholegrain carbs and veg contain fibre, vitamins and minerals that are beneficial for digestion, gut and bowel health so they play an important role in our bodies.

 

But eat too much of them and you will put on weight.

 

“The low – carb diet is the only thing that worked for me, as soon as I started eating carbs I put all the weight back on” how many people have you heard that from? I’ve lost count.

 

Look, if a certain diet works for you then fine, keep going. I would question that its actually working if you find you keep falling off track.

 

A truly successful diet is one that doesn’t leave you obsessing over calories, avoiding social gathering for fear of the bread sticks or worse you turn up to parties with your own food in Tupperware.

 

Here’s a quick side note on calorie counting. If you love counting them just be aware that that the number on the packet might not be that accurate.

 

Calorie values of food can be effected by cooking and storage. So don’t be ruled by them. Try looking at your portion sizes.

 

So why do people lose weight on low- carb?

 

They don’t.

 

They lose water²

 

1g of carb tags along 3g of water.

 

As soon as people add the carbs again they retain more water.

 

As unattractive as it might sound if you want to lose fat you have to reduce your calories. Now your calorie intake is going to be very specific to YOU.

 

Sleep

 

Stress

 

Hormones

 

Health ,emotional and physical

 

All of the above has an impact on how your body uses its calories.

 

 

How do you go about creating a deficit that’s specific to you?

 

Be honest first of all.

 

Are you really only eating one cookie a day or is it really one packet. Portion sizes can make a difference.

 

FORGET FAD DIETS. You can cut out carbs, but if you just eat the same amount of calories in proteins and fats you will not lose fat. YOU NEED TO CTREATE A DEFICIT.    Lots of angry capitals there- sorry!

 

Write what you eat down. Keep a food log. You don’t need to do this indefinitely but do it long enough to give you a true picture of what you are eating.

 

If how your body uses its energy is effected by sleep, stress and illness then you need to address these.

Being sleep deprived and stressed is going to elevate your cortisol (Stress) hormone leading to poor nutritional choices and poor digestion. Being healthy is about more than how you look.

 

 

Go back to your food log. What can you reduce? Is it the late night bag of chips, the sugar in your coffee or your spiced pumpkin latte (Honestly, that isn’t coffee anyway!).  It has to be your choice, just because someone else cut “X” and lost “Y” it doesn’t mean you will.

 

Start with the low hanging fruit, don’t try and change everything at once. Pick one thing and make it a habit. Habits………. we have been there before.

 

Why is it so hard?

 

It’s hard because we have to keep that deficit to lose fat. Then when we are at a point where we are happy we have to maintain the balance.

 

Try looking at the big picture when it comes to your nutrition. Don’t just think about what you are about to eat, think about what you had for breakfast before you make your lunch. Consider what you will have for dinner before you have your lunch. That way if you make a few questionable choices at breakfast, you may want to make some better choices for the rest of the day.

 

 

We have all gotten used to having food easily available 24/7. Often this is calorie dense and quick digesting.  Bottom line is we don’t like feeling hungry. Its uncomfortable and with yummy food usually just a click away on the iPad why wait.

 

Get used to listening to your bodies hunger and fullness cues it’s an important step to successful fat loss.

 

Eat slowly

 

Stop at 80% full

 

Remember we eat food not single nutrients.

 

For successful changes you need to enjoy what you are eating. Don’t go on the “Kale diet” if you hate Kale!

 

 

 

 

 

 

 

 

 

 

Reference:

¹ http://www.leighpeele.com/the-deficit-how-we-lose-fat

 

² http://anymanfitness.com/how-to-cure-yourself-from-keto/

 

 

 

I’ve been on holiday but now I’m back and need another. It’s not because I’ve got the post holiday blues, the holiday was more like an endurance event then a break.

It wasn’t a training camp or a competition…….it was Disneyland Florida with kids. No amount of training prepares you for 10 days of over heating kids, standing in line for hours and piped music.

This was a family holiday so I had already decided that my training was going to be reduced so it didn’t impact on “Family time”. I’m an early riser, where as my husband and kids tend to hibernate rather than sleep, so on the days I decided to use the resort gym rather than outside I was usually on my own.

I will let you in on a secret, no matter how many gyms I visit as a customer, work at or do courses in, if it’s the first visit, it feels completely alien.

The best analogy I can use is this. You have an old pair of trainers that are falling to bits, they no longer provide support and smell so bad even the dog wont chew them. But, you were smart you bought two pairs of the trainers, you knew you loved that type so it should be no different wearing the new pair.  You put the trainers on, and you just feel wrong. Your head just can’t let go of the fact they aren’t your “Comfy old friends”.

My feeling “Uncomfortable” feeling is not about worrying other users are criticising my technique, (feel free to no one is ever perfect).

It’s the feel of a different machine (even if I’ve used that brand for years), layout even smell. It takes a little time to get my “mojo” and get “The comfy trainer feel”

Hotel gyms tend not be massive, have limited free weights, always have the set of “Pink” 2 lb dumbbells (show me a pink dumbbell and I will scream), and the remnants of the last users sweat on every machine.

Ok, maybe a bit harsh. I have been to some really good “Holiday” gyms that have a great range of kit and more importantly knowledgeable and engaging staff to show you how to use it.

So how do you get “Comfy” in your new workout environment?

Here my top “Do’s” and “Don’ts”

Think outside the box. 90% of the time your broom cupboard gym will not have all the kit you are used to at home. Rather than throwing the towel in, look at what you can do rather than can’t.

Following on from above, if there are no barbells can you use dumbbells, bodyweight or resistance bands. If the weight range doesn’t go heavy, work on making your technique perfect. SLOW Down, use negative reps to increase intensity.

 

Play about with your stance or even kneeling on some of the over head pressing movements. Keep your core braced and knees, hips and shoulders stacked. Squeeze your glutes. Your core will thank you.

Revisit some of the exercises you haven’t done for a while. With limited equipment don’t forget you can use bodyweight. Again, work on technique and slow things down.

Get outside, remember a holiday is “A break from the norm”. If you just aren’t feeling it in the gym, use outside for a bodyweight workout, cardio or a new activity completely.

Think movements not just exercises. A dead lift is a hinge; a bench press is a push. If where you are training doesn’t have the kit or is busy and you can’t get on it, knowing how to replicate those movements with another lift or equipment means you still get a workout.

So how about the Don’ts …………..I will try to stay as professional as possible!

Don’t act like you own the kit. Hotel gyms usually have limited free weights and benches.  Picture the scene, person walks in goes to the bench, surrounds them self with dumbbells like a barricade, plugs in their headphones so as to ignore anyone who may ask to “Work in”. Add to that, their technique is usually on the poorer end of the spectrum and you have a pretty good picture of events.

Don’t leave your sweat behind!! It is not a “Blue Plaque” of recognition no-one needs to know that you “Lived” on the treadmill for 30 mins.

Don’t think that because you are wearing headphones and can’t hear yourself clearing your nasal passages into your throat other gym users can’t. Save you Plane congestion evacuation for outside the gym.

Just because there is a strong possibility you will never come back to this hotel gym does not mean you can treat it like a S*@t Hole. PUT THE DAM WEIGHTS BACK……PREFERABLE IN THE RIGHT ORDER. Sorry, angry capitals.

You may think that I don’t like the holiday gym, well you would be wrong.  I enjoy having to think on my feet and revisit exercises I haven’t done in a while. The initial feeling of insecurity is replaced with one of adventure and a chance to walk in my client’s shoes that face the gym environment for the first time.

Embrace the challenge of the unknown, just make sure you clean up when you are done!