The Inspiration Behind The Real Fountain of Youth
When you think of yourself aging, how do you imagine yourself? Have you embraced aging or are you having a hard time acknowledging or planning for it? Are you living life to the fullest and feeling the best you’ve ever felt? We all know there’s no such thing as the rumored Fountain of Youth, and we can’t just sit back waiting for doctors and research scientists to find new drugs and therapies to stop the hands of time. After reading my book The Real Fountain of Youth: Simple Lifestyle Changes for Productive Longevity, you will realize that aging doesn’t have to feel dreadful and it is possible to keep living life feeling lively and productive without any medications or therapies. Extended youth – longevity – is available to everyone; however, it doesn’t come easily. In order to feel your best throughout your whole life, you must work for it and keep motivated. It won’t always be easy and at times you may lose focus, but you don’t have to work for it on your own. There are professionals that dedicate their lives to helping others achieve productive longevity, such as personal fitness trainers, nutritionists and chiropractors. USA Today reported that according to recent government statistics, most adults in the USA aren’t meeting the federal physical activity recommendations for both aerobic exercise and muscle-strengthening activity. About 79% of adults don’t meet the physical activity guidelines that advise getting at least 2½ hours a week of moderate-intensity aerobic activity such as brisk walking, or one hour and 15 minutes a week of vigorous-intensity aerobic activity, such as jogging. Plus, the guidelines recommend that adults do muscle-strengthening activities, such as push-ups, sit-ups or exercise using resistance bands or weights. I witnessed how much a lack of physical activity can affect the human body while I was visiting a rehabilitation facility to check up on my friend’s mother after she had knee surgery. This is also where much of the inspiration to write my book came to me. As a walked down the hallways, I could not help but notice how many senior citizens were present, and that for some of them, nothing appeared to be physically wrong. While I was waiting for my friend’s mother, I asked one of the nurses about what I had observed. She informed me that many of these people were there because they had either accepted the fact that they were getting old, were unmotivated or had simply neglected themselves. As I thought about what I was told, I couldn’t help but feel sorry for these people. Instead of enjoying their golden years like they should be, they had simply given up because they lacked the motivation to live their lives to the fullest. At that moment, I realized that as a personal fitness trainer, I had an obligation to educate and teach as many people on the enormous benefits of exercise. I could also give them motivation and confidence by showing them that the sad acceptance of aging is not inevitable. That’s when I decided that in addition to training my clients, I was going to write a book that would explain how you can stay productive as you age through movement, diet and mindset. Over the last thirty years, I have had the opportunity to...
read moreNo Pain, No Gain? Think Again.
Everyone has heard the motto “No pain, no gain,” which basically means the road to achievement runs only through hardship. It has certainly been a popular saying among competitive professionals for many years. Back in my early days of fitness training, that was all I needed to hear to get pumped up and ready for a workout. Easy enough, right? Well, yes and no. When you develop the knowledge and learn the proper skills of weight training, you are bound to encounter some pain that will lead to a gain. This kind of pain is a natural response the body goes through when you place an overload on the muscles. The first “good pain” you will feel is the one that occurs at the end of a set. It starts as a slow burn when you are about 3/4 of the way done with your set and the pain slowly increases with each subsequent rep until the end when the pain is quite intense. This is actually considered a good pain caused by the lactic acid buildup in your muscles. The reason this pain is good is that it’s an indicator that you are pushing yourself hard enough to cause muscle growth. Another good pain is Delayed Onset Muscle Soreness (DOMS), where tiny tears are formed by your muscles when you lift weights and the repair phase will cause most lifterposis to take the elevator instead of the stairs. On the other side of the spectrum, we have what we call the “no good pain”. Generally speaking, any kind of pain that prevents you from performing at your best should be considered serious. Without overstating the obvious like chest, back and head pain, it’s considered less threatening if you have joint pain and bad muscular pain. This type of mistake can cause serious issues for an individual. Left undiagnosed and untreated, you will most definitely find yourself at the doctor’s office. Therefore, as a rule of thumb, any pain that is persistent and gradually worsening over a two-week period should be considered serious and examined by a physician....
read morePartner Up! The Benefits of Working Out with a Buddy
Do you remember using the buddy system as a child? You can still use it today, but instead of holding your buddy’s hand during an elementary field trip, invite them to work out with you. Exercising with a friend can help you focus more on your training, and it’s especially helpful for those who lack the motivation. For example, if you plan on working out at a specific time, but aren’t really feeling up to it, the fact that your friend is waiting for you will spark that motivation. If you are ever struggling during the workout, your friend may also encourage you to push through. Partnering up with someone can make your workout fun and enjoyable. That 3-mile run can seem like 10 miles when you intensely focus on the finish line. A little chitchat will pass the time, boost your mood and get you caught up on the latest gossip, all while getting in a great cardio workout. You may even find yourself getting a bit competitive during your run. If your partner is starting to pick up speed, you won’t want to lag behind. Challenge each other by changing up the pace once and maybe even reward the winner with a favorite meal or snack. One of you may just score a free juice or smoothie after the workout! Other benefits of working out with someone are that they can help you correct technique issues and recommend new exercises or variations from original ones. When you are getting in shape on your own, it’s difficult to tell if there are any flaws in your technique, especially if you aren’t in front of a mirror. Having someone around to give you some guidance can help you improve your form so you can start seeing better results. Changing your workout routine can also help you see better results, as you will continually be challenging your body. Start adding new exercises to your routine. Your workout buddy may be able to introduce you to new exercises that will get you both seeing results. 5 Buddy Approved Exercises Grab a partner and try these exercises. Be safe and be sure to have your gym staff or trainer first show you how to do the exercises properly. 1. Medicine Ball Slam: Face your partner with your feet shoulder width apart. Your partner should be standing the same way. Grab the medicine ball and reach as far back as you can, then slam the ball to the floor towards your partner. Your partner will catch the ball after one bounce, and then reach the ball over their head and slam it on the floor toward you. 2. Stability Ball Twists: Stand back to back with your partner. Hold the stability ball and extend your arms in front of you. Turn your torso to one side, as your partner turns to the opposite side so they can grab the ball. Your partner will repeat this, passing the ball back to you. Keep repeating. This is a great core workout for both you and your partner. 3. Boxing: Put on a pair of boxing gloves and have your partner wear sparring gloves. Punch at your partners hands. This cardio workout will increase your heart rate, burn calories, improve quickness and coordination. 4. Partner Standing Row: Stand facing your partner,...
read moreQ&A with Fitness Trainer Eraldo Maglara, NSCA-CPT
Have a fitness-related question? Fitness Trainer Eraldo Maglara, NSCA-CPT will be answering questions about fitness and exercise on Thursday, April 25th at 3:30PM during a live Q&A session on the Fitness Training by Eraldo Facebook page and Twitter page. To join the party on Twitter, follow Eraldo Maglara at @EraldoMaglara. Include the party hashtag in your tweet to join the discussion – #AskEraldo. Ask a question and Eraldo will reply back to you with an answer. If you are not on Twitter, he wil be answering questions on Facebook, too. Just leave a comment on the discussion post and Eraldo will answer you ASAP! Sample Questions: How do I get in shape quickly for summer? What home workout equipment is the best and most affordable? What are the best ways to warm up before a workout and cool down...
read moreStrapped for Time? You Can Still Get Fit
No more excuses, workaholics! It’s time to put the same amount of dedication towards your fitness goals as you put towards your career. Sure, it’s difficult to make time for a workout when you have to get to work early, stay there late or travel. And there’s only so much time in a day to complete the many other important tasks on your to-do list. But there really is no need to dedicate hours of your time at the gym to get in a good workout. There are ways to integrate fitness into your daily life without drastically altering your schedule. Pack up some fitness equipment and take some time during your lunch break or in between meetings to get in a quick workout. For many exercises that you can do on the go, you won’t even need equipment. As a fitness trainer, I’ve had the opportunity to use many different types of equipment for myself and while training with my clients. I’ve seen some great results with TRX Suspension Training. It’s a wise investment for anyone, no matter what your level of fitness is, and it’s especially beneficial for individuals on the go because it’s easy to transport and store so it can be used just about anywhere. It’s also very effective for those trying to maintain consistency with their workout schedule. I’ve used it in many places, such as my home basement, my gym, hotel rooms, the park, and in the homes and businesses of my clients. I primarily use it for improving my flexibility, range of motion and core strength, and maintaining my overall physicality. I also use it to diversify my routine and add some dynamic to my workout. Sitting at your desk all day has numerous negative effects on your body. As you sit all day, your posture, mobility, flexibility, and joint health are all being affected. By regularly and consistently moving throughout the day, you will eliminate these health effects. Take some time to walk around or even go outside when you get a chance and jog around the block – just be sure to have a pair of sneakers with you! Doing cardiovascular exercises will not only eliminate the health effects mentioned, it can also improve your heart health and help you lose and maintain weight Strengthen your muscles when you’re on the go with these quick exercises. Complete a few sets before you head out the door, when you get home from work or even at the office. Quick Exercises for When You’re Strapped for Time 1. Dips: Put two chairs together a little more than shoulder width apart. Place yourself in an upright position with your hands on the chairs without letting your feet touch the floor. Have your elbows bent at a 90 degree angle. Push yourself back to the upright position. 2. Pull-ups: Invest in a workout bar to do pull-ups. Workout bars are portable and easy to use – just find a door frame to place it on and you’re ready to go. 3. Sit-ups and crunches: You can do sit-ups and crunches right on the floor or use a stability ball. While you’re not using the stability ball for core exercises, you can use it as a chair at your desk. It’s great for keeping good posture. 4. Hip extensions: Strengthen the...
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