Featured Testimonial: Bobbi Siffledeen

Bobbi Siffledeen

“You my friend are a life changer, game changer, inspirational motivator! I am beyond grateful for what you have done for me and more importantly my family. I lived for most of my life in fear of food. Always looking for the next best “diet” and listening to all of the experts avoiding fruit!!! Seriously??! Then binging like a crazy woman on Saturday (and often Sunday too) because I was starving the rest of the week. Trying to live off of 1000-1200 calories a day or less! Hating myself, crying in change rooms. etc etc etc no more!!

I now enjoy Everything! I eat fruit all day! Lol and many other wonderful things that I’d never allow myself to have before. Bread, pasta, pizza yes even McDonald’s if I feel like it!! I do keep it pretty clean most of the time but if I feel like an ice cream I can have it now without feeling like I want to slit my throat!

And then there’s the training… I’ve never had more fun! And the feeling of accomplishment when you do something for the first time…. still brings tears to my eyes as I write this. I was that sad fat girl standing on the sidelines, bullied through school and too afraid to try anything after that because I had convinced myself that I couldn’t possibly do it. I wasn’t one of the lucky ones. I wasn’t athletic, I didn’t take dance or play any sports like all the other girls growing up. So no way in hell was I going to be able to do it as a 46 year old woman right? WRONG! I’m doing It and I’m loving it! The first time you called me a natural athlete Pete I cried in my car when I left the gym that day… tears of so much gratitude I Can Do It!! I’m doing it!! Thank you for gently compassionately showing me the way.” 

 

Watch Out For These Words

Companies in the fitness and nutrition industry are not interested in your health but instead relieving you of your hard earned money.  Everyone wants to lose fat, get a six pack, have more energy, look younger and live longer.  The fitness and nutrition industry know this so they advertise their products or services with words and phrases that get your attention.  The only problem is that these words or phrases do not mean anything or are irrelevant to what is being sold to you.  Here is my top five most meaningless words and phrases that companies use to convince you to hand over your money.

1

Long, Lean, Toned Muscles

All women want long, lean and toned muscles.  No one wants to be short and bulky.  Companies that sell services in yoga, Pilates and dance often use this phrase to convince people to spend money on their programs.  It is not that I am against any of these types of workouts.  I think many people can derive health benefits from any one of these programs.  The reality is that if you have the genetics for short thick legs there is nothing you can do to lengthen them.

The term “long” is interpreted by the consumer to actually lengthen the extremity.  Your bone length is determined by your DNA.  The companies that sell these services actually mean increasing flexibility or the range of motion around a particular joint.  Your muscle length will not change but the amount of movement around a joint could increase.  “Come to our 60min Pilates class and increase the range of motion in your hip flexors” does not have quite the same selling attraction to females.

The term “lean” refers to how much body fat you have.  The most effective treatment for fat loss is to follow a nutritious diet comprised mostly of plant based sources with the calories not exceeding the energy you expend daily.  Exercise will help but plays a small role compared to diet.  It takes 5min to eat an 800 calorie piece of cheesecake and up to 2 hours of intense exercise to burn it off.

The term “toned” is really not even a thing.  It is just a state of tension in the muscle.  When exercising you are either training with enough tension to build muscle or you are not.  More tension equals an increase in muscle fiber size.  Women have been afraid of getting big or “bulky” from weight training for years.  This theory has been debunked numerous times. It is ignorant as someone to still think the world is flat.  Increasing muscle is a good thing because it atrophies as you age.  Bulk is the circumference of a particular body part.  Some people may have thicker shorter bones, muscle and a layer of body fat over their legs.  Resistance training does not make you bulky, doughnuts do.

2

Increased Energy

Companies that sell energy drinks and supplements advertise their products by promising you will be less fatigued by their consumption.  The reality is vitamins do not give you energy because they contain no calories.  Energy drinks have some calories in the form of sugar which are quickly absorbed and used up.  The stimulants in the drink such as caffeine have more of an effect on your nervous system.  You may feel more alert temporarily but this soon fades.  The side effects of increased heart rate, blood pressure, and adrenalin can have a long term negative impact on your body if consumed in large quantities.  Instead you can increase your energy in these three ways:

  • Sleep 8hrs plus per night. Your body needs to recover and de-stress from daytime activity.  Proper sleep allows you to recharge for the stresses of the follow day by balancing hormonal levels.
  • Improve your cardio fitness and muscular strength through exercise so that regular every day activity and sport feels easier to perform.
  • Eat a diet that contains healthy carbohydrates so that you have the calories necessary to fuel long hard intense work.

3

Detoxify/Cleanse

Probably the two most common words used today to sell you useless products.  You can find books selling month long cleanses, 14 day detoxes, 7 day cleanses and even one or two day detoxes if you are in a real hurry.  Companies that sell detoxes and cleanses are usually focused on juicing, fasting methods or drinking concoctions such as distilled water with lemon juice and cayenne pepper.  Supposedly this is supposed to clean out your organs.  Right now there is no research that exists supporting any program, drink or fast that detoxifies or cleanses your body.  There are no specific toxins experts can identify that are removed either.  The human body has organs that do the job for us mainly the liver, kidneys and intestines.  A person who is an alcoholic will damage their liver if they consume excessive amounts.  The best way to detoxify from excessive alcohol consumption is “stop drinking alcohol”.  If you eat a mostly plant based diet (75% of all your food intake), drink water, sleep well and go to the bathroom regularly you are as clean and toxin free as you are going to get.

4

Vitality

This word is used to sell numerous products, mostly in supplements.  I am sure many people have no idea what it even means but they want some of it anyway.  Companies that are good advertisers know how to make you want something and convince you their product has it.  Vitality generally means having more strength, energy, a feeling of being healthy and a zest for life.  Products that claim they can help delay the aging process often use this word.  Once again another tag word related to a product that promises more than is received.  The hope people desperately have that something can help without putting in effort consumes us all.  Good genes, not smoking, sleeping well, regular exercise, eating a healthy diet, and being around people you love will give you all the vitality you need compared to a pill.

5

Boost Metabolism

Your basal metabolic rate is how many calories are expended at rest. Many people, products and programs try to sell you on becoming leaner by boosting metabolism.  One big culprit is Dr. Oz. He has gone from respected cardiac surgeon to a con man selling untruths just so that people will watch his show.  Products on his program such as green tea, spices and coffee beans have all been touted to boost metabolism.  Today there is no research that has a direct correlation to any specific product and any significant boost in metabolism that would have a long term effect on fat loss.  There are pills that can boost metabolism while you take them.  They usually contain caffeine and ephedrine.  Many bodybuilders and figure competitors take them to get the last couple of pounds off before going on stage posing in a bikini in front of judges.  They do work but there are consequences such as increased heart rate, increased blood pressure, irritability, anxiety, stress on adrenal glands, stroke and even death.  Once you stop taking them your metabolism reverts back to where it was.  Some ways you can give your body a metabolic increase without the risk of dying are:

  • Add muscle through weight training. About 6-8 calories per day for every pound of lean tissue added.  Not much but can be significant when 5-10lbs of lean mass are added over time.
  • Engage in high intensity exercise. You get a temporary metabolic boost for 1-2hrs post exercise.  Not 36hrs like some fitness scam artists claim.
  • Eat a bit more protein. You expend more energy digesting protein than fats or carbs.

Weight loss, anti- aging, increasing energy and long term health is the desire of everyone.  We so want to believe that there is some special pill, workout program or drink that will take care of this for us.  We believe it so much that North Americans will spend over 100 Billion dollars this year trying to achieve these objectives.  If you look at past history it is not working.  We are a fat society that depends on medicine to keep our sickly bodies alive.  Instead of wasting money on the magic bean spend it on healthy food you make yourself, go on an active vacation with your family and don’t feel bad about enjoying the occasional treat.

 

Five Stages of Health and Fitness

Have you ever wondered how other people live and eat compared to yourself?  Human beings vary quite extremely in the amount of fat they carry on their body.  The quantity of fat affects our health and fitness.  In the 25 years I have been working in the personal training business I have seen patterns of behavior and lifestyles that are consistent with varying body fat levels in people.  I have identified five levels of health and fitness that most people can categorize themselves into.  The goal is to first be aware of your habits and what new behaviors you must gradually develop to move up to healthier stages of existence.

Stage One – Couch Potato

Individuals in this stage have a dislike or even slight fear of fruits and vegetables, mostly vegetables.  It would be similar to trying to get a healthy person to eat a worm.  In my experience a couch potato sees pan fried mushrooms, tomato sauce in pizza and french fries as vegetable servings.  They will typically eat at a fast food restaurant daily and order food delivery for dinner almost every night.  Men and women in this stage typically take less than 2,000 steps per day.  The only daily movement is walking to their car, the bathroom, the fridge and you guessed it the couch.  They have no awareness of what an elevated sustained heart rate feels like.  If they did start exercising the experience of a hard beating heart would feel like an alien is trying to burst through their chest.  The couch potato watches on average of six plus hours of TV/Computer at home.  Most people in this stage have accelerated disease and are morbidly obese (BMI 35+).

Stage Two – Sedentary

Individuals in this stage consume at least one piece of fresh fruit daily.  They may even venture and have lettuce and tomato on a sandwich.  Trips to fast food outlets and ordering in typically happen 4-5 times per week.  Packaged food and convenient frozen dinners typically make up the other meals in the week.  There is so no structured exercise, but some light movement occurs with housework and maybe walking the family dog a couple times per day for fifteen minutes at a time.  People in this stage walk up to 5,000 steps per day.  Television and computer time is at least four hours plus per day at home.  People in this stage are obese (BMI 30 +).

Stage Three – Lightly Active

Individuals in this stage consume 2-3 pieces of fruit daily and make a point of eating a salad with one of their meals 2-3 times per week.  Fast food and ordering in typically happens 2-3 times per week as well.  Leftovers from dinner prepared from scratch at home make up the other meals of the week.  In this stage structured exercise begins with three times per week consistency on alternating days and sixty minutes in duration.  Activities chosen are moderate in intensity such as group classes, yoga, pilates, walk/jog.  Television and computer time make up 2+ hours at home.  People in this stage walk up to 8,000+ steps daily.  Even with this amount of movement people are overweight in this stage with a BMI of 26-29.

Stage Four – Active

Lifestyle habits in this stage include having some form of fruit or vegetable at every meal.  Fast food is consumed on rare special occasions.  Dinners are made from scratch with weekends used to go out to restaurants.  Lunches are pre made the night before and brought to work so that poor eating choices are more difficult to make.  Structured exercise (5 times per week) with specific fitness goals exist to help with keeping focused and consistency.  The intensity of exercise varies from moderate to high.  Television and computer time is kept to only when a favorite show is on, usually 1-2 hours maximum per day.  People in this stage take over 10,000 steps per day and are of a normal health weight with a BMI 20-25.

Stage Five – Very Active, Very Fit, Very Lean

People in this stage consume 75% of their diet from plant based sources.  They view fast food and processed food as toxic to the body creating disease.  Individuals exercise daily and create active adventurous weekends and holidays.  Television is rarely watch and computer time is mostly just for work.  People take over 15,000 steps daily, seemingly always moving.  Engagement in some form of competitive sport is common in this stage.  People in this stage are muscular and lean and may even have a higher BMI due to the extra muscle they are carrying.

Most individuals can identify with one stage more than any other.  It is also very easy to share characteristics of two or even three stages.  The questions you need to ask yourself is “How much are you willing to change your lifestyle for a leaner, fitter and healthier body?”  At the beginning it seems like some of the sacrifices are too overwhelming.  However once enjoyable, healthy habits are formed and a leaner fit body is created it no longer feels like a sacrifice.

Understanding Why You Are Fat

THE FAT PROBLEM

Starvation has killed more human beings in the history of planet Earth than from any other method.  You can take war, disease, murder, old age, and death by shark attack and add them all up.  Starvation out does them all.  It was not until post World War II that obesity became a recognized problem.  Sure there were some chubbies before then but they were the rich and royalty.  What has happened in the past 70 years to create such an endemic of fat when in the previous 70,000 years people died because they had no body fat?

WHAT DO WE KNOW?

Everyone knows eating spinach is a good nutritious food choice and doughnuts are an unhealthy option.  People understand that daily exercise is a good idea and sitting on the couch all day long will not contribute to a fit, lean body.  If we understand what choices should be made for long term health, why do most of us keep making the wrong choices?  I believe it comes down to human predisposition to seek pleasure,  a lack of time to devote to healthy eating and exercise, plus Big Food Companies taking advantage of these shortcomings.

DE-SENSITIZED PLEASURE CENTERS OF YOUR BRAIN

Human beings have a “reward” part in the brain.  There is an area in the brain where pleasure neurotransmitters are released which allow  you to feel good.  This section of the brain is important for the survival of man.  It motivates someone to seek reward when discomfort is present.  If you are cold you seek warmth.  If you are horny you seek someone to mate with.  If you are hungry, the search for food overwhelms your attention.  The longer you go without a basic life necessity, the more you desire it.  If prehistoric man did not have a reward seeking part of the brain, they would just sit on a rock doing nothing until something came by and ate him.

The problem with the modern reward brain is that it has become desensitized.  We have hijacked our pleasure response by the abundant consumption of high fat, sugary foods available to us.  In the past, a piece of fruit would have been a rewarding high sugary treat that would make someone feel pleasure.  Today, a piece of fruit does not cut it.  Today we need a hot molten lava cake with vanilla ice cream to get the same pleasurable release.  This desensitization becomes even more pronounced if someone is stressed or depressed.

BIG FOOD INDUSTRY GOING IN FOR THE KILL

Processed food companies employ scientists called “Flavorists”.  Their job is to figure out your “Bliss Point”.  This is the creation of a food product with the perfect combination of sugar, fat, salt, coloring, texturing, additives and preservatives.  Your tongue feels this amazing sensation and quickly sends a message to your brain that you are experiencing a mouth orgasm.  Big food companies know how to make you climax.  Some would say the obesity epidemic is not the fault of the individual.  A person genetically prone to carrying more body fat with a stressful life event, plus a desensitized reward center, has virtually no chance of being lean in their life time.  All the money they spend on fad diets, exercise gimmicks and magical quick fat loss pills is wasted.  The cycle becomes:

Waste some money – still fat – more depression – desensitized reward brain – hot molten lave cake – feel good for a short time – feel bad for your weakness -repeat.

You basically become a weak, injured gazelle while the pride of Big Food comes in for the merciless kill.

TIME

The number one excuse/reason people give for not being active is lack of time.  Why is it that no one has any time?  In my opinion, it is mostly due to finances.  Most people find it difficult to make the amount of money necessary to lead the quality of life they desire.  In order to send your children to school, buy clothes, pay the mortgage and feed your family, you must spend anywhere from 8-14 of your waking hours working, getting ready to work and travelling to work.  This does not leave much extra time for making quality food choices and physical activity.  People are sitting down most of their day in their cars, at work, or at home.  Next to laying down to sleep, sitting is the laziest position the body can be in.  Very few calories are being expended which prevents body fat being used as a fuel source.  Pre-WWII, people made money by working with their body.  Post WWII people make their living working with their mind.

The fast food industry preys upon people’s time disadvantage perception.  They make it almost impossible not to eat fast food.  Why does the average North American family eat fast food three to four times per week?

  • There are hundreds of thousands of locations, virtually on every city block which leads to easy access.
  • Advertisements directed to your children thousands of times in their life, usually with a paid athlete or Hollywood actor promoting.
  • Food is cheap. You can feed a family of four for under $20.
  • Food tastes really good. The high fat-sugar-salt combination satisfies the reward center temporarily.
  • It is time efficient. People can eat in minutes, not ever having to leave their vehicle.

WHAT CAN BE DONE?

No one should completely deny themselves of all the foods they love.  This can only lead to bingeing. Think of the “Law of Diminishing Returns”.  The first two to three bites of chocolate are the best part.  Each subsequent morsel tastes slightly worse  as the previous.  Once you have enjoyed the best part of your treat, there is no deprivation.  If you continue to eat into your 10th, 20th, 100th bite, you are doing it for other reasons than pleasure.  Here are some scenarios:

  • Maybe you are eating a whole bowl of nacho chips because you are hungry. In this situation, you may not have done a great job eating earlier in the day, missing breakfast or lunch.
  • You may eat an entire carton of ice cream in front of the television late at night. This is a habit you have formed over your lifetime.  You associate eating with sitting on the couch and watching television.  You may not even stop to think if you are hungry or even desire ice cream at that moment.  You may be eating subconsciously.  All you know is the situation does not feel right unless you are wrapping your lips around a cold spoon with creamy rocky road enveloping your taste buds.  It is time to change the habit.  You either have to leave your house and do something else on occasion or change what you eat to a low calorie option.
  • Your marital relationship is suffering. To deal with the depression, chocolate peanut butter cookies may be your temporary feel good solution.  The only problem is your hips are now wider than you are tall.  Dealing with the root cause of the depression is the long term solution.  Maybe setting time aside to talk to your partner or a kick to his ass may help yours.

There are a couple of approaches with the time obstacle.  First, do not feel you need to set aside a full 30min to get a worthy exercise session done.  Particularly in obese people, three ten minute sessions spread out in your day can be more beneficial.  Someone just starting to exercise will have a lower fitness level.  They would have a tough time keeping their intensity elevated for a full continuous 30 minutes.  They would have an easier time exercising harder for ten minutes at a time.  The overall calorie expenditure would be higher for the same thirty minutes because more can be done in each bout.  Secondly, try to kill two birds with one stone.  Spend your exercise time with your children.  Take your family swimming, sledding, or kick a ball around.  Quality time with your kids, exercise for you, they see an active role model, and are in turn less likely to be obese in their adult life.

You know what the right choice is.  Find out the obstacle preventing you from making the right choice.  You may need some help from a trainer, friend, or family support.  It is not impossible to be lean for a lifetime — it is just hard.  The hard is what makes it so worthwhile.  It would be a shame if you lived an entire lifetime of obesity never knowing what your amazing body could have looked like or done if you just had the will and skill to give it a solid effort.

Wiping Your Own Butt for a Lifetime

The deterioration of the human body is an inevitable path all of us must take during the aging process. For some this path is much more arduous than for others. The amount of fitness and function people can hold onto varies from one person to another. At one end of the spectrum you have people into their 90s still living independently, exercising daily usually gardening or walking (the two most popular activities), maintain a healthy weight, and possibly still having sex. At least I like to think so. At the other end you have someone who cannot wipe their own butt. I feel this is the ultimate life humiliation. If possible I want to be one of those people who can still clean themselves until their last day.The one thing I fear most as I age is not being able to physically perform the way as I could in my youth. As we get older, it is inevitable that aerobic power declines, muscles atrophy and the nervous system slows down. It will be especially difficult for me to deal with this ultimate ‘losing battle’ given that a great majority of my life’s happy moments occurred while I was doing something physical.

– The thrill of completing my very first lap at the 24hrs of Adrenalin Mountain Bike Race. At the start I was lined up with 200 riders. I thought I was going to crash and kill myself. When I finished a respectable sub hour lap I remember yelling at my cheering teammates around the last corner “This is fucking easy”. It was not but I was so pumped up.

– Crossing the finish line at the Vancouver half marathon I have a picture of myself ripping my shirt to shreds (much like Hulk Hogan before a wrestling match). I told everyone I would do it if I broke my goal time of 1:35:00. Finished in 1:33:52, and it hurt so bad/good.

– Beating my arch nemesis/friend Duey in badminton or tennis. He is an equal trash talker when we play racquet sports together. I always bug him that he should be better than me because he is Chinese and should be better than a white guy (so politically incorrect). Although it does not happen as much as I would like every once in a while everything comes together physically and mentally. The almighty Zeus tosses down a thunderbolt upon me and I feel unbeatable. I am in the zone. I get to brag about the thrashing at least until the next time we compete.

– Winning an Edmonton Ball Hockey Division Championship is another great example. One thing I would recommend to anyone thinking of playing in a ball hockey league…don’t do it. I mean if you don’t care about getting hacked, cross checked, punched and threatened then do it. This is the place where all super competitive minded people go to get an athletic high. Everyone is playing for their own imaginary Stanley Cup. It gets very intense and sometimes you think you may not make it out of the arena alive. In my youth I was, lets say…. a bit of a psycho. After years of being bullied in school I found ball hockey where I unleashed all my inner rage on others. It was an incredible physical and emotional release. The sport was exhausting to play. There was no coasting like in ice hockey. If you wanted to get somewhere you had to sprint. Fighting was all part of the game. You could punch someone right in the face for pushing your goalie around, for example. The result was a mere two minute penalty for roughing. Where else in the world could you assault someone like that without any major retribution? I didn’t even mind getting hit back. I was generally bigger and fitter than most people I played against. I usually got the better end of the deal. That is until you start getting older and you start slowing down. All of a sudden 15 years into a career your opponents are younger, faster and stronger than you. My knees started aching from the impact of the sport. It took me days to recover from all the inflammation. I was at least smart enough to retire once I realized I was no longer an intimidating force. I remember my last ball hockey fight. I was punched three times in the face before I got one shot in. I just grabbed on and wrestled my opponent to the ground hoping the referees would separate us before I was permanently damaged.

Playing sports, working out and the feeling of being fit is exhilarating for me. You can almost say it is an addiction. If I take more than two days off from doing physical activity something just does not feel right. I feel sluggish, weak, soft and less happy.

I am now 47 years old. The abuse my body has been subjected to has taken its toll. Every day I experience some kind of lower back pain, right knee pain plus shoulder/neck discomfort. On bad days after playing hard at sports, I am limping around. On good days I feel a mild ache at various joints throughout my body. There is not a day that goes by without some form of body discomfort. I know a change in activity and intensity level may be good for me.

I have separated my shoulder from crashing my bike, wrecked my lower back from ball hockey and squatting heavy, plus deteriorated my knees from years of volleyball. After all the injuries over a lifetime there is always a short time that must be allowed for the healing to occur. They key is to stay in the game. I have managed to work around injuries. It is important to evaluate what movements and loads cause you pain. You also need to develop the body awareness of what is bad pain (delays the healing process) and what pain you can tolerate that aids in the healing process. This comes with experience and by working with a professional to assess your movement patterns and what compensations you are making to avoid pain. I switched from playing ball hockey to ice hockey. There is less impact on the knees. I stopped doing heavy rear barbell loaded squats which I found my back had a difficult time supporting. I concentrated on other squatting variations that place load on my lower body without the extra stress to my spine. Some variations I do are; one leg balance squats with a forward reach, one leg step ups, and goblet squats. For cardiovascular work in the winter time I took up cross country skiing, another great activity for your exercise time while minimizing the impact forces on your knees and back. For my shoulder I had to stop doing bench presses, bodyweight shoulder presses and chin ups for a time because they caused me too much pain. I experimented with other movements to train my upper body that I was able to do in a pain free environment such as; rowing movements, cobra flys, and light range of motion exercises with dumbbells. The lesson is no matter what your injury or pain issues are, there is always something you can still do. If you can only aqua size then so be it. You are still in the game – well sort of.

The loss of function as we age can be slow and not noticeable. Allow me to use the tying of your own shoes as an example of function deterioration as you age.

– In your teens and 20s you are able to balance on one leg while bringing the opposite knee to your chest. You bend over and tie your shoe without falling over.

– In your 30s and 40s balance is more difficult. You packed on weight while having a family and career, you notice your legs are weaker from lack of training, plus the flexibility in your hamstrings and hips have decreased. You now have to stand on both legs bringing one leg up and placing your foot on a bench or chair in order to reach your shoe laces.

– In your 50s and 60s there is a further decline in strength and ability to bend your knees and hips. It is much easier to sit on a chair supporting all your body weight while tying your shoes. If your belly protrudes excessively you have to turn your leg outwards so that there is room for your stomach while you bend over so as not to hit your thigh. The shoe laces cannot be reached on top of your foot. You are relegated to tying them toward the side of the shoe.

– In your 70s and 80s weakness, stiffness and pain prevent you from using shoe laces anymore. Shoe horns are used to slip on footwear or you have to get someone to help you.

– In your 90s it is slippers.

Accepting that you can no longer do an activity like you once did is too easy. There needs to be a bit of a fight or a backup plan to put in place. I hear too many people say “well I can’t do that I’m too old” or “I used to be able to do that when I was younger”. You see people in their 50s not only walking less but using electric scooters to get around. Older people become even less mobile during the winter months. The fear of slipping on ice in combination with their excess weight and the discomfort of the cold keeps them inside on the couch. In Edmonton that is many months sitting on your butt.

In contrast there are many seniors that can still do remarkable things with their body. I see many people into their 80s still entering bike races, cross country skiing, hiking mountains and competing in their age group in triathlon. Just recently I witnessed a fellow who was 84 years of age deadlift 429lbs at a body weight of only 148lbs. That is beyond my strength level and I am almost 40 years younger, what an inspiration.

What makes some people give up on life and sit on the couch as they age while others embrace the process and still stay active? There are so many reasons and varied situations that would it be impossible to answer this question for everyone. What I will cover is which physical abilities deteriorate first and what you can do about it. The body tends to lose the following physical attributes in this order unless there are some unforeseen circumstances or disease:

– Agility, coordination and reaction time.

– Power (the ability to move their body weight or external weight with speed over distance).

– Strength, mostly upper body in women first and butt strength in men first. This contributes to an impairment of good posture.

– Maximum Aerobic Power (ability to push your heart rate near maximum levels).

– Muscular Endurance.

– Aerobic Endurance.

What needs to be taken away from this list is what you should focus on in your training to delay the aging process. Incorporate some agility footwork drills using a speed ladder. Start with some basic steps and then increase the complexity and speed of the footwork as you get better. Attempt some jumping or bounding drills to work on your power for the lower body. Use a medicine ball to toss around for the upper body. Focus on basic strength movements such as squats, deadlifts and lunges. Try some hard interval work for 30 to 60 seconds getting your heart rate elevated followed by a recover time then repeat for a certain volume of sets. Of course all these suggestions should be specific for your current fitness level and function properly progressed by a qualified exercise specialist. It is worth a few bucks to make sure you are doing things correctly and safely.

In my experience as a trainer the baby boomers want to have full functioning quality life years ahead. They want to be active grandparents taking their grandkids swimming, engaging with them at the playground rather than just sitting and watching. They want independence and less fear of breaking a bone from falling. Everyone has set backs such as an injury accident, depression from people around you dying and the aches/pains that coming with aging. People need to believe there is hope to be better than they are and that it is never too late to engage in a healthy lifestyle. As I see it you have two choices.

You can just settle and accept old age living as a bingo playing, couch laying, mashed potato eating, electric scooter using lazy ass OR you can be a mountain hiking, powerlifting, carrot chomping, wiping your own butt MOFO.