Getting Older Does Not Mean You Have To Be Weaker

I am going thru such a change in my life. I hit my 60th birthday still looking good naked. Did I say that out loud? lol. The thing that amazes me is I don't have to exercise as hard as I use to to still have a healthy life and to look good in jeans.

I'm not the pure hard body I was before but I'm not hiding from the mirror when I take a shower either. In fact I smile and say, " not bad for an old lady!" I'm down to strength training for under 30 minutes with weights twice a week and doing body weight strength training twice a week for under 30 minutes. I walk every day with my very high need puppy. I play with her a lot too which burns up the calories.

It's tempting to just stop exercising but then the memory of having no muscles after my cervical surgery comes to remind me that it's a privilege to be able to exercise. I wasn't allowed to lift a shoe for months and still have limits after almost two years.

So getting older does not mean you have to get weak. Just a limited amount of time spent on exercise reaps a huge amount of rewards!

Your fitness expert

Lynn

Helping My Puppy

My puppy had surgery. She was born with no moisture on the right side of her face. She was in terrible pain. The eye had to be removed to relieve her pain.

The doctor did a great job with her eye implant. Once the swelling goes down and her hair grows back she'll be even cuter than before because her face will be symmetrical with one winking eye. And the best part is for the first time in her life she won't be in pain.

Enjoy my older posts. There's lots to see. It will be awhile before I will be back to writing. Leave comments and tell me things you want me to write about when I get back.

Thanks

Lynn

Have A Wonderful Thanks Giving!

This is the day for friends and family. I always use this day on my 80% rule day. If you eat a reasonable amount of food 80% of the time you'll be fine.

I have no boundaries other than stopping when I'm full on Thanks Giving. I do take small portions because I like to try everything. I hate to feel overly full so I'm lucky there. But we give it a rest and then try some more stuff when I'm no longer full.

I do try to focus on company which helps me not go nuts. I don't like to wake up the next day with a food hang over so I'm lucky there too.


Your fitness expert

Lynn   www.getrealfit.org

Best Exercises For Functional Abs

I was asked what a plank is in response to my last post about getting a strong core with functional exercises. This video shows a side plank and some other great exercises. This was filmed after I was unable to do any exercise for almost a year due to needing spine surgery. I had a bit of a belly roll but you can see after just a few weeks my tummy looked much better and not a crunch was done and I'm 59 years young so they do work:)

I do use crunches in most of my workout videos because I was not aware of this new information then. I found out during my recovery from my surgery. The physical therapists made it clear that I was not to do crunches ever again. Lots of folks still do crunches but that may soon be changing.





Your fitness expert

Lynn    www.getrealfit.org

To Crunch Or Not To Crunch That Is The Question

Most Americans want to have perfect abdominal muscles. Having a strong “core body” is the in thing. But what does that mean? Does that mean having a six-pack or does that mean having a flat stomach? You cannot have both. Those that have six-packs surely do not have flat stomachs. From the side they pouch out a bit. That is from having over developed rectus abdominis muscles.

The methods used to obtain perfect abdominal muscles have changed throughout the years. Full sit-ups were popular many years ago. Then they added an incline bench to make them more difficult. Next came the crunch. The crunch was suppose to lessen the damage your back received from doing full sit-ups. 

Having a strong core includes a strong back. If you weaken your back while strengthening your abdominals you have not gained a strong core.

Muscles support the spine but it consists of a series of vertebrae and discs. Working out muscles is what makes them strong. Over using the discs in your back breaks them down and can damage them. You are told to lift from your legs not your back for a reason. Your back is vulnerable. It only has so many bends in it.

When people do crunches they generally figure the more the better so the discs in your back are getting a real beating when you are doing crunches. Your abdominals are not used in that manner in real life use or they should not be.

The best exercises for a healthy core body are those that use your abdominals to support your body like the plank, side plank and even push-ups. Those work all your core body muscles at one time, which is the best way to strengthen your core and also to get a flat stomach.

The answer to the question, to crunch or not to crunch is. If you have your heart set on a six-pack then crunch away but also be prepared to deal with the consequences. You most likely will hurt your back and not have a strong healthy core or a flat stomach.


Your fitness expert


Lynn     www.getrealfit.org

What Foods Help You Get A Flat Belly

Getting a flat belly is challenging!

Getting fat off the belly is tough. It's a very unhealthy place to carry fat. It's the only place on the body that has visceral fat which is fat carried under the muscle. Fat under the muscle can travel into the blood vessels more easily causing heart related diseases.

Monounsaturated foods are thought to help the body burn belly fat. On that list are olive oil, safflower oil, canola oil, sesame or soybean oil, flaxseed oil, sunflower oil, peanut oil, nuts and seeds, olives, and dark chocolate.

These are great for your health. There's one catch! Portions are a must. These must be measured and used sparingly or they can pack weight on and that's not the goal.


Your fitness expert


Lynn    www.getrealfit.org