STRETCH-FOR OVER 50

The more mobile you are the healthier you are!

As you age your tendons and ligaments become less pliable. Your cartilage and bony overgrowths thin. Without a regular stretch program your mobility can be compromised.

Listening to your body when you stretch is important.

The "no pain no gain" is wrong!

It's important to warm up before you stretch. Take a short walk or do some large muscle exercises like squats and big arm swings.

If squats are too tough do chair squats. Stand in front of a chair and sit in it then stand up several times.

After 3 to 5 minutes of large muscle movement you're ready to stretch!

My favorite book for Bob Anderson's "Stretching" you can find it at www.stretching.com

How long you should hold a stretch is debatable.

Bob Anderson varies the time stretches are held according to the type of stretch. The rule of thumb is 30 seconds. The new thought on over 50 stretching is 60 seconds. I believe you will know when it's time to come out of a stretch. We're all different!

I believe in daily stretching. Studies show that after six weeks of stretching 5 days a week, your body has reached it's peak flexibility. That flexibility will leave if you don't maintain the regular stretching habit.

Stretching is important for every age but crucial as you age so be sure to include it in your daily activities!

Your fitness expert

Lynn www.getrealfit.org

A HEALTHY DIET

Fresh vegetables and fruits are crucial for your health. If you can, find a produce market with local growers providing the inventory. 

 

Your fruits and vegetables lose nutrients when they're packed and travel a distance to arrive at your home town. 

Selecting a variety of colors is important. Your dish should look like a rainbow.

You're very fortunate if there's a local fish market. 

    

More and more studies are proving that including fish in your diet is a real plus.

Taking the time to shop at specialty shops can prove to be fun for you. There's personality all around you.

Making each meal a special event can help you to value your food. Grabbing the first thing you find and gobbling it down takes the joy out of eating.

Learning to limit your tasting of food while you cook and saving the full experience for your meal is wise. Eat slowly and savor the flavor of your food. 

Learn healthy portions. Don't go for seconds. Generally, slow eating follows the knowledge that "this is all you get".

Most vegetables are low in calories and are filling. You can make your plate look full when you include an array of colorful vegetables. Fruits make a yummy dessert.

You are what you eat so be colorful and have fun selecting your food.

Your fitness expert     www.getrealfit.org

Lynn 

DOGS CAN HELP YOU GET FIT!

Dogs are amazing!

Not only are they great company but they can help you get fit.

When you want to grab that cookie don't! Instead, grab your dogs leash and take your best friend on a walk.

The change of scenery can be all you need to lift your mood and get you away from the cookie jar long enough to make better food choices.

The dog whisperer is one of my favorite shows. If you watch it he insists that walking your dogs is one of the best ways to deal with bad dog behavior. 

It can be a great way for you to deal with bad behavior too!

Getting a way from the cookie jar and getting some fresh air can help you wait until your next meal.

What a perfect situation! Your dog needs to walk and so do you.

Getting out in the sunshine (or rain if you live in Seattle like me LOL) is good for the soul and body. 

Vitamin D is obtained from sun exposure. 

Calories are burned by walking.

Stress is relieved by walking and being with your best friend!

It's a perfect combination!

So make sure you grab your leash everyday and take your dogs on a nice long walk. It'll help both of you get fit and happy!

Your fitness expert

Lynn    www.getrealfit.org

GET FIT FAST!

Kickboxing gets you fit fast!

I've been in the fitness industry for 40 years. I started to train in the martial arts about 20 years ago. I was amazed how much my fitness level improved from participating in the martial arts!

Kickboxing is amazing!

Your fitness level will improve fast if you use kickboxing for your aerobic activity.

The reason is due to a few truths:

"The more muscle you use the less time you need to exercise to get fit!"

If you go for a stroll you don't burn very many calories because your muscles aren't working very hard. It has an affect on your health but to get fit would take at least an hour.

If you walk at a good clip and include some hills then your body needs to push your muscles harder so you burn more calories, challenge your body with more impact and push your blood through your system improving your heart. Brisk walking for 45 minutes has an impact on your fitness level.

If you take it to a jog, you can improve your fitness level in 30 minutes.

Kickboxing challenges your body by pushing several muscles at the same time! You're using almost all of the muscles in your body! You get fit fast!

Another truth:

"The more muscles you use the longer you can exercise"

This is due to the type of fuel your body uses when several muscle groups are involved in your aerobic activity.

Your body burns 3 types of fuel. 

The largest fuel source is fat which has the by-product of water. The second fuel source is glycogen which has a limited supply and has lactic acid as it's by-product.

When you bike you use one main group of muscles, your legs. Notice how quickly they begin to burn. 

That burn is lactic acid. 

Since one group of muscles is being used your oxygen supply is less so your body begins to burn glycogen. You need oxygen to burn fat.

When several muscle groups are involved more oxygen is flooding into your system to fed the various muscles used so you stay in a fat burning state longer.

Since the by-product of burning fat is water. You can exercise longer when you use various muscles because you're more comfortable.

Kickboxing uses almost every muscle in your body. You kick with your legs and punch with your arms. 

Kickboxing is amazing!

For some great kickboxing DVDs visit   www.getrealfit.org

Your fitness expert

Lynn

THINK ABOUT IT

What you think is what you'll feel.

Thoughts create emotions and emotions cause action.

Thinking positive is important for your health. 

Words create different thoughts so if you select the words you use you can improve your life. 

If you tell yourself "no one likes me" the general result is depression. If you tell yourself "I need to make more friends" the result is usually moving toward a solution.

Staying in the solution and not the problem is a healthy choice. 

When you approach your exercise schedule by telling yourself "I don't have time" that will cement that idea. 

If you tell yourself "I'm really busy so I need to schedule time" then your success will follow.

Thinking positive doesn't mean that you ignore reality. It means you view it in a solvable manner.

It's important to recognize health issues such as weight control but beating yourself up over needing to lose weight is not a good plan. 

Be kind to yourself. Be honest and work toward your goals with positive words.

I'm here for you if you need support.

Your fitness expert

lynn    www.getrealfit.org

MUSCLE IS YOUR FRIEND

Building muscle is crucial to weight control!

Muscles burn calories. 

Fat just sits there waiting to be used. 

Fat is a great insulator and energy source. It also protects you from injury. Fat isn't a bad thing if you don't have excess fat. 

Muscle makes your body move, it's active tissue so it burns calories. Having strong muscles helps you control your weight. 

Muscles need to be challenged by resistance to build. 

That resistance can come in many forms. Weights can be used. Your body can act as your resistance. Elastic bands and rings can be used.

I like elastic bands and rings for many reasons. They're easy on your joints, travel easily and are very affordable. 

My new DVD "Body Bands and Rings" should be out soon. If you're looking for a workout using elastic for resistance my workout will be just what you're looking for.

I'll let you know when my workout is available so you can get a move on building your muscles!

Your fitness expert

Lynn     www.getrealfit.org

WEIGHT LIFTING

Does weight lifting scare you?

A lot of women are worried they'll get big and bulky if they weight train. 

Some women will get more defined muscles but to bulk up requires a certain body type and  a lot of heavy lifting.

Most women get stronger but not bulky. Weight training helps you control your weight. The more muscle mass you have the more calories you burn just sitting around. Fat goes for a free ride and burns zero calories!

Weight lifting doesn't need to be done every day. Two to three non consecutive days per week is all you need. 

Weight training shouldn't take a lot of time. Half an hour is great! No more than an hour is advised. 

Being strong allows you to be independent too.

For some great weight training workout dvds and equipment visit   www.getrealfit.org

The fear of getting weak and over weight should out weigh the fear of getting bulky.

Your fitness expert,

Lynn

FOOD FOR THOUGHT

You are what you eat!

Each person has different dietary needs. Going on a diet from a book you get at the grocery store is not a wise choice. 

The best source for finding your best diet is your doctor! He or she will be able to point you in the right direction to find the best foods for you.

If you don't seem to have any food issues then I suggest visiting

 

www.mypyramid.gov 

for fantastic tips on the foods your body needs to be healthy. 

A good tip on not overeating is use the 80% rule! Eat until you're 80% full. That helps to put a stop to overeating and the discomfort that can bring!

Food is fun! I love to eat. Finding the best choices for you in the amounts you need isn't a one size fits all situation. 

Have a great day!

 

Your fitness expert

Lynn Hahn      www.getrealfit.org