Planning and prepping ahead will help you get more vegetables into your day. Stock up, chop up, and store in the refrig. Throw a handful into a salad, add to dishes you’re cooking, or grab for a snack with some hummus.
Great “cocktail” after working out. Greek yogurt, banana, coconut oil, frozen berries, and almond milk.
For more pre-and post-workout snack ideas check out “50 Awesome Snacks to Fuel Your Workout” here.
If there’s any chance you’re hesitating to begin strength training because of your age, your arthritis, or other maladies, think twice. Here, from today’s New York Times, article, “A Chiseled Bodybuilder, Frail Clients and a Fitness Story for the Ages”, meet trainer Martin Luther King Addo who opened a gym near senior housing and changed lives.
At 90 Shirley Friedman, new at working out, is doing squats and participating in boot camp classes.
Mary Killoran, 86, does strength and balance exercises, like kettlebell dead lifts, and has traded her walker for a cane and now takes long walks.
Trainer Martin Luther King Addo is training for the National Amateur Bodybuilders Association’s Mr. Universe contest next year.
Where ever you are on the fitness spectrum, strength training can take you to your next level and open up worlds of new physical abilities.
Read the full New York Times article here:
(Link to this calculator below)
Here’s a link to a BMI calculator. According to the Center for Disease Control and Prevention, “Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.”
Food for thought….and maybe it should be…think about the food you eat today.
As we age, spinning/cycling at the gym or outside is a great way to get that aerobic high we used to get from running when we no longer want to pound those joints. Another good reason to get on the bike is to help alleviate knee pain. Bad knees need strong glutes, quads, hamstrings, and calves to minimize strain on them. Seeing the extent of arthritis in my knee during arthroscopic surgery, the doctor suggested that, as I go forward (into old age), I just limit activities. At the advice of another doctor, I lost weight and started cycling. I attended spin classes in the gym and bought a bike. I added lots of squats, lunges, and other leg work. Now, ten years later my knee pain is not only gone, I’m jump roping and doing all sorts of crazy things.
If you’re spinning in a class or riding on your own, good form is not only important for efficiency but for getting the strength you want in your legs. In the video link below, Dave Scott, Ironman World Champ, describes how proper pedal technique makes all the difference.
The power of daily practice. Here’s another inspirational video from the Give It 100 (giveit100.com) website. This young woman started with a poor body image feeling week and ashamed of her scrawny body. Watch this time lapse video is see where she is a 100 days later.
Ok. The woman is YOUNG, but I’m not and I’ve experienced impressive changes to my strength. If you ask me, I’ll show you my muscles, too! Since Halloween, 2013, when I began a weight/strength training program, my body image has changed. Whether I’m at the ATM at twilight (better not mess with me!), lifting something at home, holding myself upright in better posture, I feel STRONG. This is just from a steady, progressive, weight training program practiced regularly twice a week in addition to my regular cardio or other gym workouts. You can, too, in just 100 days!