Why Strength Train?

Recent research has shown the benefits of strength training to include reduced risk of stroke, heart attack and diabetes. Specific to older adults, resistance training can reduce sarcopenia (age related muscle loss) and fall risk as well as help to maintain bone mass.

This article cites research concluding that “resistance exercise promoted better anti-inflammatory balance and physical performance simultaneously with an increase in cognitive profile in older women with cognitive impairment”.

Aim for 3-4 strength training sessions per week and choose exercises and weights that provide a challenge. If you’re just starting out, check with your doctor & consider body weight exercises, light dumbbells or resistance exercises or even household items.

A session or two with a trainer is a great idea to ensure you’re choosing the right weights & that your form is on point.

Get up off the floor

Can you go from standing to sitting to standing without wobbling or using your hands or knees?

Some research has shown a relationship between this movement and longevity. While not a direct correlation, it’s a good general test of functional strength and balance.

Try it & let me know if you can make it hands-free!

Harder than you’d like? I can help! My online program is almost ready. Follow along for updates!

Increased activity later in life can reduce mortality rates

https://www.popsci.com/older-adults-start-exercising

It’s never too late to get started & reap the benefits of exercise!

From this article: “Those who upped their activity in their 30s, 40s, and 50s had mortality rates 32 to 35 percent lower than the control group – just as much as those who exercised from adolescence straight through their 60s. That was true even after researchers factored in whether people smoked, their educational level, race, alcohol consumption, diet, and several other confounders that would influence mortality and could correlate with physical activity level”.

Balance

No, not work/home life balance, muscle balance/imbalance…

Per the NASM blog, “efficient human movement and function requires a balance of muscle length and muscle strength around a joint”.

Causes of muscle imbalances can include stress, bad posture (especially with technology – mouse, keyboard, phone), chronic sitting, repetitive movement patterns or prior injury.

Consequences of muscle imbalances can include increased risk for falls, injury, and muscle strain.

When you work with a trainer, pre-existing muscle imbalances can be identified and corrected which may  allow for reduced risk of falling, reduced risk of injury, improved efficiency and results from a personalized exercise program.

Goal:Fit Method training starts with a thorough assessment and is followed by a personalized, tailored plan of corrective exercise targeting increased flexibility, balance, strength and endurance to maximize quality of life.

Sugar – It’s making you sick!

Sugar is making you sick!

Google it. Recent studies link sugars to everything from high blood pressure, high cholesterol, cardiovascular disease, cancer, diabetes, liver disease, dementia, and metabolic syndrome.  Check out this article  by Drs Dean and Ayesha Sherzai, authors of The Alzheimer’s Solution

What is just as scary is that sugar is hidden in tons of processed/packaged  foods like yogurts, cereal, ketchup, pasta sauces, granola bars, salad dressings…the list is endless.

The takeaway: JUST EAT REAL FOOD! If you do eat something that comes in a package – read the label – if you don’t recognize an ingredient, google it – chances are it’s another name for sugar.