Over 40’s Fitness

Get yourself active, your kids will follow.

Parents be active

As a fitness professional  and an active dad one of the observations that I’ve made is the inability of parents to get actively involved with their own kids when it comes to simple activities like kick the kick, a simple bike ride around the park or just joining in on the fun at the local playground.  It seems to me that parent these days are too busy checking in their Facebook status or playing games on their phones whilst missing out on valuable parenting and interacting with their kids. I’m going out on a limb here and reckon some of you agree while some of you might be offended, this is not my intent.

What I’m not suggesting is to go out and play hard and hurt yourself. What I’m asking is for you to at least have the ability to simply move around as required, have a base fitness level to keep up and have a body strong enough for you not to be sore. Seriously you shouldn’t be sore after just playing with you kids. Getting yourself “fit” does not mean you need to look like a fitness cover model and be able to play like an elite AFL player. (Would be great though)It simply means being able have a body that is able to deliver solid fitness, strength and movement.

How about taking a more proactive effort into your own personal health and incorporate a fitness regime that works around the kids while creating an opportunity to fit in a workout. Given that almost two-thirds of Australians are overweight, including one in four children It’s about time you stopped being a spectator and let the kid having all the fun. Go ahead join in and get that base fitness up, you’ll be surprised what you can achieve.

You might end up having a good time.

Here’s a couple of ways that you can find the time to get some exercise in and by extension possibly get the kids involved. From the little I know of kids they copy what you do.  So basically the old saying “monkey sees monkey do” rings true so go out and get moving, as a family should.

Fitness Tips

  • While the little ones are participating in say Gymnastics, Swimming, or Martial arts why don’t you use this opportunity to go out for a walk and time it so that you get back a little sooner and still be able to spectate the kids. In my experience the little ones won’t mind if their parents are also exercising. Why let them get all the benefits? Plus they will be pleased that you are exercising just like them.
  • What about when you take them to the park, you do take them don’t you? Get involved and don’t be the parent who just sits there and ignores their kids while they seeking your attention and approval. Go ahead and join in, even if it’s just too initially stretch out and get used to the equipment again since you last played on them.
  • Walk when you can. As simple as it sounds for most even having the desire or energy to walk is hard. How about taking the time to walk up to the shops for small items, the local park or any other regular location nearby. Take the time out and get that 30minutes in, too easy. If it’s cold put a jacket on, if it’s a light rain grab a brollie. Simply get out and walk. The 5 minute drive can be left behind.
  • Running on an oval can be a beginner’s guide to getting out and enjoying the benefits of running. It’s how I’ve managed to get my clients started. How? Simple. Start off with a few meters of running then walk for a while and repeat. An example on a footie oval would be run for about 100 meters and walk for another 200 then repeat for about 3-5 laps. From there you’ll start managing it a bit more seriously and run half, walk a quarter and repeat. All of a sudden you are knocking of laps of the oval in no time. The kids can join in by playing ball sport in the middle of the ground while you keep an eye on them – and them on you.
  • Take the little ones out for a bike ride while you run. My personal favourite as it’s a time where my wife gets to go out at her pace and has my 10year old son ride beside her. They cover anything from 8-15klms depending on her plans. This would depend on you getting better at running and fitting in some direct exercise time with the kids. I know that you might see this as hard exercise but if you start with short runs at a low intensity I’m sure you’ll get here. By the way the kids don’t see this as exercise, the just want to go for a ride with mom…or dad.

The benefits of exercise are many and can only be positive if you partake in the many activities available. So if you’re worried about the health of your family – your children’s, your spouse’s and your own, it’s about time you got moving. Too many kids and adults these days in my opinion are wasting their time in playing mindless games on their home entertaining systems, hand held video games and sadly on their mobile devices. This approach to parenting creates bad habits that your kids will follow.

Take control and get them off the games and spend time with them.

Exercise for the newbies over 40

Exercise for the over 40’s

I’ve recently had the pleasure of being contacted by a journalist who had been looking at presenting as part of a pull out section of a health and fitness Sunday newspaper publication. (the herald sun)

The reason I was called was due to my age (48) and opinions on how partaking in an exercise program over 40 year would fare. I liked the idea that the audience targeted was going to be those new to exercise at this age. In addition I was kind of happy that it would not be about my own story on personal training, I’m sure there are plenty of those around already so helping people who are new to fitness is a privilege.

The following is really the basis of the initial conversation and I though it would be interesting to note what some of the question they were looking at in projecting to their readership.

My responses where pretty much my thoughts based on my own experiences in life and working as a fitness professional.

What are the main physical changes after 40 that will influence your fitness routine? How does the body behave differently from when it was, say, 30-something?

  • The biggest difference when we get to the magical age of 40 is the recovery time and the longer time the body takes to heal from any small niggles. For anyone who has already a solid base of exercise from a younger age it would just be a matter of adjusting the workload and intensity of any activities. A more cautious approach is recommended for those newbies who are looking at participating in any activity post 40. Another change is a lack of proper movement, that is you are hurting performing the most minor of moves like a squat while playing with the kids. Once you are able to move better then you can work with greater loading.

What are the areas of caution and issues to watch out for at this stage in your fitness life?

  • The major one here would be injuries and how they will affect you. Given that you are now in your 40’s it’s fair to say that you have a family, working life and your time is limited for exercise. Adding a rehabilitation process to this just makes it more difficult. Make sure that you are training with a sound program and you are familiar with the technical requirements. The no pain/no gain approach does not apply. It should be more like slowly but surely.

What are the types of exercise best suited at this life stage, or is it the same as ever – choose what suits you best personally?

  • Whether you are a beginner of have some background in exercise the major moves are still effective and should not be neglected, movements like the Squat, deadlift , shoulder press, a rowing movement, pressing movement , and core should be the pillars in any sound program. Adding the many cardio movement like cycling, running, swimming and team activities places you well with regards to your time exercising. Basic is good folks.

I’ve found that once I educate my clients on proper technique and they are able to execute the movement pain free, then it’s just a matter of            following the process and using the required approach depending on the personality types. People respond well when they feel confident in what they are doing and results soon follow. Nothings better that seeing results to motivate us.

What do you find are the most frequent obstacles to motivation among clients you see in this age group?

  • I’m too old for this and I have an injury

Once these two reasons enter their minds it’s quite difficult to break this thinking. These two come up usually early on when working with client or when they are not simply feeling well. Over time with a little more experience and working around any (real) injuries people soon realise that they can still work towards their goals and put aside any anxieties and find that motivation to keep going.

Is this a time in your life when you can still actually achieve personal bests, achieve new goals and continue to expand your fitness?

  • Absolutely! I have a female client who I’ve had the pleasure of working with. She is 60 years young and has beaten her marathon personal best and shorter “parkrun” 5klm weekend runs. She came to me with a solid running background and realised that she needed a stronger body. Others have been my two dads who want to run their first 5 klm event and even give the Spartan race a go. The rest simply want to be able to start running pain free. It’s all achievable if you want it to be.

Women/men issues – anything specific for either sex to focus on (bone strength and resistance with women?)

  • The benefits of exercise a many with the obvious been that you actually move better and feel better .The aesthetics that we often chase should be a by-product of a well-balanced program supported by a sensible nutritional approach. It all comes down to balance. Once you take this approach you will get that lean and appealing look and for the ladies you will still look feminine. You will find that by simply dropping those kilograms you will have more energy and feel better and be able to push yourself properly and achieve other results. Both men and women in general will greatly benefit from an active and healthy lifestyle. An all over strong body and mind should be your goal.

From your own experience again, do you have a healthy client base in this age group? Are greater numbers of people now open to staying fit and active in this age group than before? We are younger than we used to be over 40 with 40 being the new 30, 50 being the new 40, and all of that!

  • I would say that 70% of my client base fits in with this category with most of them coming to see me for an all over program that involves fitness and strength as a priority. Funny enough “weight loss” is not the sole reason. This is great from a service delivery point of view as from the very beginning I can focus on a more complete program that just coming in to lose the weight. These clients are now at an age where a more complete program is required, expectations a high, are time poor and need an experienced and professional instruction in guiding their goals.
  • Being 48 it’s a little easier to get my message across to my fellow post 40 clients.

A final comment

Physical activity is valuable for all and for some has now become a necessity. For us older folk (like me), where maintenance of good health, independence, and certain age/lifestyle factor related disease prevention can be achieved with only a dose of Fitness and Strength. It’s time to take action and do something about it.

As we are now over 40 we should all do some form of physical activity, no matter what your age, weight, health problems or abilities. You have to make an effort. It’s never too late to start becoming physically active. Let’s get you started in helping you out with enjoying the benefits of having more energy, reducing pain in movement and other age related matters we have to deal with that are slowing you down. It’s now time to act.

Claudefit personal training has been a personal trainer for 10 years and has own personal training background since 1988.

Over 40’s Spartan race preparations.

Obstacle course racing

It was on the eve of my next Spartan race that I was feeling typically anxious about the next day’s event. You see this time we were tackling the Spartan Beast race.( http://spartanrace.com.au/ ) A well designed challenge that entails a half marathon distance of 21klm of mostly trail running along with over 25+ obstacles spread out over the field that need to be negotiated  and completed.  Otherwise the price of failure is to knock of 30 burpee’s as your standard penalty. All this with no map supplied or markers indication distance covered. Spartan organisers are notorious in not providing specific race detail so be prepared. It’s part of the appeal.

Age (I’m 47) should not be a barrier, so I’m not going to be constantly reminding you of your age, I’s just a matter of continuing to do the basics over the long term and stay on track. Consistency is the key. Quite simply, I’ve prepared myself on a diet of Trail running supported by an all over simple strength training program and complimented along the way with regular mobility and stretch drills. And i do mean regular! It pays to get the body resilient enough to endure the Beast run.  For us older runners we need to take into account the additional recovery cost when planning for these types of events. We need more time resting, not smashing ourselves with the typical fitness industry thinking of go hard or go home. Take this approach and you will definately be staying home – broken.

It’s been a long process along the way with plenty of running and general physical conditioning in prepping for this unique event. Previously we have tackled the shorter sprint event of 7klm (yeah they call the 7klm option a sprint) and then progressed over to the super which is their 14lklm version. One thing is for sure, they are both challenging in their particular ways.

Sleep / Recovery

I’ve made this point first as this is a critical part of the plan for everyone so I cannot stress it enough when it come to the older folk. I manage to get the standard 8 hours and take a nap whenever possible (mostly weekend on the sofa while the kids are watching telly – yeah I’m also a great parent!) Sleep is one of the best forms of recovery and allows the body to repair itself from the toll it took over the day. So get some sleep, plenty of it.

Apologies to those with newborns, sleep is not an option is it?

General physical Preparation

As with most things in life preparation is the key to achieving results. You either plan to achieve or plan to fail. The previously mentioned running and supporting resistance training was kept rather basis in its approach but I was consistent in applying it to the training week.  The template is as follows.

Monday – Light Kettlebell work focusing on mostly mobility.

Tuesday -10klm road – light

Wednesday – 10-15 klm Road – medium

Thursday – Pulls, press, chins, squats & core

Friday – 10klm road – medium

Saturday – Rest day (mobility)

Sunday – 20klm road/trial mix – light/medium

Spartan specific training

Over the last 3 months I’ve averaged 200klm per month of running both road and trail and kept the resistance training moderate depending on how I pulled up post runs. Unfortunately at Claudefit Personal training I’m not able replicate the 12 Ft wall climbing challenge, crawling over mud under barb wire, and climbing the new tower obstacles that Spartan rolled out on the day. My approach was simply to get the body resilient enough to cop what-ever Spartan threw at us and come out of it unscathed. It’s was just a matter of getting the body resilient, develop solid grip strength, be able to move well and turn up fit enough. Glad to report our goal was achieved. The Spartan part of the program was getting some playtime with crawling, rope climbing and bodyweight training. Basically to complete a Spartan you need to RUN, carry your bodyweight over obstacle and be flexible enough to not pull any muscles (I’m talking to you old fella) when negotiation the various tasks. The rest of any specific training is the icing on the cake. For those of you who have the time to build you own obstacle course, go for it and enjoy.

Race day

Once you arrive at the venue there are a few items that you should have packed for the event. A quick mention here as it will ensure that post event you are well organised and not suffer due to a lack of proper and adequate nutrition, dry clothing and comfort. Your race day bag/kit should have:  A large towel, spare socks, jocks and shoes, warm clothing, water, muddy clothing bag, cash for food and merchandise (yeah you’ll want the beanie), hat and a proper post event meal as you will be ravenous post run. I’m been pedantic here so don’t mind me if you wish to walk around in muddy , wet and uncomfortable clothing after you have run the beast ( 21Klms) You will have enough to deal with once done – You might as well be comfortable.

Stretching/mobility

My go to movement here have been a staple for several month. I’ve pinched these straight out of Kelly Starrett’s book  Ready to Run. I’ve build up to 2 minutes each side with the following. Hip flexion, hip extension, and squat hold. in addition for my shoulder blades , I just hang of the chin up bar. Have also added leg swings as my only movement pre-running. This has all added up well for me as my body while still fatigued from my running no longer feels painfully stiff around the hip and legs. I simply apply the following stretches post run and on the days off I manage to increase the time under tension. It all adds up folks so make this a part of the program. It won’t feel like much when you are supple and mobile, however neglecting these will clearly show up on the day. “Don’t be that guy”

Nutrition

Just as important as rest. let go over nutrition.

Keep-it-simple! No fancy, expensive, special or secret eating going on here. Please keep the following in mind when preparing your meals for all you nutritional requirements. It’s just matter of balancing out the energy requirement when you exercise and not overdoing it when you are not active. In other words, only eat what you need and eat well. Post event run reward yourself with the pizza or burger if you wish. First things first. Ensure that most of your nutrition leading up to the event was wholesome, good quality and eliminated the junk.

Keep it simple plan:

Water, Protein with every meal, Monitor carbohydrates, Eliminate sugar, No alcohol, Vegetables, Some fruit and Consume good fats.

In summary you need to have a sound cardiovascular base, solid all over strength and be flexible enough to manoeuvre your body through the course. It’s just that it takes a well-planned program to achieve a good balance in getting the 3 elements to work together. As you are an older athlete I’m sure your experience will allow you to take a common sense approach and take it in well.

See you at the start line.

Claudefit is an active personal trainer who enjoys trail running and the fun of participating in obstacles races for fitness and general health. Don’t let age be a barrier and let the younger folk have all the fun. Venture out, take control and enjoy yourself all while being pain and injury free.

Over 40’s Nutritional Tips

101 nutrition

We are now older kids and need to be more reasonable with what our bodies consume. This doesn’t means that you should now sit back, relax and get fatter. Hell no! It’s just a matter of recognising that your body now starts to function a little different that it once used too. The recovery is a little slow and now foods we used to enjoy eating have a different effect in regards being utilised as fuel. That means the plate “full” of pasta we once enjoyed is not going to simply burn itself off as easily as it used too, unless you start making changes in both how much you eat and the quality of food.

Still don’t fret, you still got time and remember you are still in the best years of your life!

If you are like me a little older and care about how you feel, look and function, looking at ways of maintaining your current condition or just getting back into it. You should already have worked it out that there isn’t an easy way to go about it and achieve your weight management or fitness goals. We all know that it takes a disciplined and committed approach in getting you results. The same goes with your nutrition.

My aim here is to guide you through this often over confusing subject of carbs, protein, Good/bad fats etc….. Let’s give it a shot.

Eat carbohydrates

All that time ago when you were young I’m sure your mum might have told you there’s no such thing as too many vegetables. She was right! And I’m talking about the type that comes out of the ground here like it used to.  Not the type that’s has been canned for months in some storage facility ready to export it out to our plates and still legally passes off as a vegetable – well only just.  Generally carbs are either complex ( bread and pasta) or simple (fruit and veggies). These are broken down further; however well keep it simple here. The following lists both types.

Embrace and enjoy the carbs. Just manage your portion as with all other nutrients.

  • Eat whole foods – whole grains, lentils, beans, nuts, seeds, fresh fruit, and plenty of vegetables.
  • Eat four to five servings of vegetables daily, including dark greens, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, brussel sprouts, spinach (they worked for Popeye), green beans or peppers, either raw or lightly cooked.
  • Eat three or more servings a day of fresh fruit, preferable apples, pears oranges, plumbs and berries.
  • Eat four or more servings a day of whole grains such as (brown) rice, rye, oat flakes and oat cakes, corn, quinoa (the latest superfood) cereals, breads pasta and potatoes.
  • Avoid any form of sugar, added sugar, and white or refined foods.
  • Dilute fruit juices and only eat dried fruit infrequently in small quantities.(high in sugar)

Include protein in every meal 

Proteins are naturally occurring compounds that are used for growth and repair in the body and to build cells and tissue. Protein is one of the most important components of the diet and when you eat a high-protein diet, you’re generally less hungry. Eat less junk and include protein in you eating plan and you will lose weight as a result. It’s difficult to eat too much protein, although you could easily not be getting enough. Eat it with every meal. A basic approach to servings will go a long way in making you feel full while getting the quality of nutrients the body needs to get the most out of it.

  • Eat two servings of beans , lentils , quinoa , tofu ( soya) seed vegetables or other vegetable protein, or one small serving of mat , fish or cheese or a free range egg , every day.
  • Reduce your intake of dairy products and avoid them altogether if you are allergic, substituting soya oat or rice milk.
  • Reduce other sources of animal protein ,choosing lean meat or wild or organic fish and eating no more than three servings a week of meat and three fish
  • Eat organic whenever possible , to minimise your exposure to toxic and hormone – disrupting chemicals.

Consume good fats

Although most of us know that eating some fat is essential to a healthy diet, it’s all too easy to make a mental connection between eating fat and getting fat, so you end up skipping it. Trouble is that usually means eating something that’s worse for you…say sugar.

Saturated fats is a form of fat found in animal fat products such as cheese, cream, butter ,lard and fatty meats as well as in certain vegetables products such as coconut oil, palm oil and chocolate. There’s also the issue of saturated fat, which is blamed as a cause of high cholesterol and heart disease.

Recent opinion suggests, however, that saturated fat actually raises ‘good’ HDL cholesterol levels while making ‘bad’ LDL cholesterol l benign. After all, we have evolved to eat saturated fats, and they play key roles in the body, so it seems strange that only in the last 50 years have they become bad for us.

Tran’s fats  are unsaturated fats that are uncommon in nature and created artificially. This type of fat is found in processed foods like cereal, baked goods, fast foods, ice cream and frozen dinners. Anything that contains “partially hydrogenated oil” contains trans-fat.

Unsaturated fats ( the good ones) is a form of fat found in foods like avocado ,nuts and vegetables oils, such as canola and olive oils . Meat products contain both saturated and unsaturated fats.The naturally-occurring fats found in oily fish, avocados, nuts, seeds, olives, olive oil and coconut oil provide the body with essential fatty acids. These are used for key functions such as metabolism and hormone synthesis, which are critical to your ability to burn fat. The fats you should worry about are the man-made, hydrogenated variety found in processed foods and junk food, as research links them to a variety of illnesses and health issues, including heart disease and obesity.

  • Eat seeds and nuts the best seeds are flax, hemp, pumpkin sunflower and sesame. You get more goodness out of them by grinding them first and sprinkling them on cereal soup and salads.
  • Eat oily fish – a serving of anchovies, sardines, maceral or salmon two or three times  week provides a good source of Omega 3 fats
  • Use seed oils – choose cold pressed oil blends for salads dressing and other cold uses, such as drizzling on vegetables instead of butter.
  • Minimise you intake of fried foods, processed food and saturated fat from meat and dairy produce.

Remember, Eat real food 

This is the key. If you do this, you’ll end up following all the other rules almost by default. A simple rule of thumb is only eating food that you would consider “wholesome” and enjoy an abundance of fruits and vegetables. Let’s not forget to include water here. Simple rule to shop by, the centre of most supermarkets is literally packed with processed items that are easy passed on a real food.

For example the following are just a few options in regards to breakfast alone. Ditch the high sugar stuff and replace it with these.

  • All-bran
  • Natural Muesli and yogurt
  • Oat bran
  • Porridge
  • Rolled Oats
  • Sourdough Rye
  • Sourdough Wheat
  • Soya and Linseed
  • Special K

Your overall goal is to eat in a way that meets the follow criteria -Think both about calorie quantity and quality and you will go far in optimising you nutritional intake. With a little consistency and not over indulging the weight should come off.

The bottom line is to enjoy you food and limit the volume, eat good quality food and don’t overdo it. Simple.

Fitness and Strength for the over 40’s

Over 40’s Fitness and Strength

Physical activity is valuable for all and for some has now become a necessity. For us older folk (like me), where maintenance of good health, independence, and certain age/lifestyle factor related disease prevention can be achieved with only a dose of Fitness and Strength. It’s time to take action and do something about it.

As we are now over 40 we should all do some form of physical activity, no matter what your age, weight, health problems or abilities. You have to make an effort. It’s never too late to start becoming physically active. Let’s get you started in helping you out with enjoying the benefits of having more energy, reducing pain in movement and other age related matters we have to deal with that are slowing you down.

It’s now time to act.

It’s unfortunate all the people round me who have chosen the easy way out and due to a lack of activity , a lack of food control and after years of self-neglect they find themselves in a position where they are lost and have nowhere to turn. All this and we have to deal with the rest of the ageing process as we tend to slow down….well only a little though, you can still do something about it.

Many improved health and well-being outcomes have been shown to occur with regular physical activity. These include helping to:

  • Maintain or improve physical function and independent living;
  • Build and maintain healthy bones, muscles and joints, reducing the risk of injuries from falls; and
  • Reduce the risk of heart disease, stroke, high blood pressure, type II diabetes, and some cancers.

The importance of movement

As I turned 40 and realised that I was not able to recover quicker, move as fast and lost a bit of mobility. However it’s not to the extent that some general thinking would lead you to believe. Just because you are now a little older (and much wiser) it’s a matter of just making sure that you now work out a little smarter. One on the major changes with age is the issue of mobility. That is, the ability to still perform the functions that that body is designed to do. Move pain free.

For the unlucky ones who are carrying over some old injuries from past endeavours it’s going to be little different, but not impossible. I consider myself lucky as I’m one who doesn’t carry any major injuries and have good movement with my Ankle and Hip joints ,a pain free range of motion with Thoracic mobility/stability/elevation and my Knees have survived the years of running and martial arts and intend on keeping it this way as the years add up.

My go-to movements today in addition to the type of workout I do as a Professional trainer are the 3 big ones from the HKC Kettlebell system. They are the Turkish Get up, Goblet squat and the Swings. The combination of these 3 specific Kettlebell movements allow me to be mobile , flexible, build co-ordination , strength in movement and a heart rate that burns up the calories. Before you get too excited and think just performing these movements is all it takes keep in mind the strict adherence to technique will be an expectation. The Kettlebell doesnt do favours and rewards bad form so let’s keep it safe.

Cardio as we age

Start with low impact movements. And then build up. It’s ok to push the cardio once you have built it up smartly and not gone out too hard or too soon. It should over time build up and for general fitness not take too long. I promise. You are no longer a spring chicken and should be more cautious in you approach (this is a good thing)  – As part of getting on to our 40’s the ability to take on any exercise that involves impact is something that needs to be monitored  diligently.

A pain free workout can certainly be performed as long as you are following proper technique and are able to use the correct resistance in delivering results. Too light will not have any effect and going too heavy too soon is recipe for disaster. The last thing you need is an injury to recover from so take my advice, learn the move and then build it up slowly. Any progress is still progress. The major moves that I use when working with my new “grown up” aged clients who have never lifted a weight or seen the inside of a gym is to establish whether they can perform what I call the pillars in movement.

These are the lifts that deliver better results and are clear time savers. When combined together results are usually no too far.

The Pillars of strength

With any given program you will need to cover the basic moves in order to get a greater return on effort. Irrespective on the type of equipment you use (Kettlebell, Dumbbell, Barbell, Sandbag or machine (as long as you are performing the following you will get stronger.

Pressing – These movers involve all overhead pressing that is barbell shoulder press, machine shoulder press. Anything involving an upward press. Whether you are sitting or standing. Just press. I get a lot of mileage with my Kettlebell pressing it delivers a safe and pain free movement pattern and for a more strenuous workout we hit the barbell and load them up. It all depends on needs and training history of mature clients. In other words press.

Pushing – These movements involve the pushing away from the body (chest). They include the classic bench press. Machine press and even dumbbell press. This one in particular is a clear favourite with most as it has generally become the one workout movement enjoyed by most. For some its complements and already comprehensive workout, for others it’s a critical strength in pushing an opponent away and for the rest it’s basically a beach muscle. It’s up to you.

Squats – One of the major movements in any effective training program should include the squat movements. It’s basically when performed properly works the entire body in utilising the legs as the main driver, the core in keeping it all stable and the upper body in holding onto the required loading placed on the body. Truly one of the king pillar movements in returning a quicker result. These can be performed with a barbell, Kettlebell, sandbag, and dumbbell. Almost anything really. As long as you know how to move. An excellent carry over exercise sports and daily life challenges.

Deadlift – One of the most dynamic movements is the humbling Deadlift. This is basically a hinge movement (fold at the hip joint) where you are required to put up the weight from the floor. Its performed best with a barbell and with a proper set up and execution is quite safe. Unfortunately it gets a bad reputation as hurting your back, when in reality this classic pulling movements will actually strengthen and sometime fix you back. Just remember everything is problematic when performed incorrectly and is always better when proper technique is use.

A great reason to hire professional fitness trainer if you are not sure.

You are never too old to move.

Far too often I hear people who tell me they are too old to do anything about it. Well I find it disappointing in a way as most of the ones who tell me this don’t have any major injuries or concerns that would prevent them from becoming healthier through a strength and fitness program. Unfortunately they are quite simply lazy, unmotivated and to some extent don’t really care.

If you have read to this point you will understand and if you haven’t, well what can I say? As we get older we see the world a little different and place value on the time spent in doing the thing we enjoy. The approach on movement, strength, fitness and health should be your priority.

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