As a newly minted parent, I too struggle with balancing time with my family, work, and maintaining a Health and Fitness regimen. We often allow ourselves to devote all of our time to our families and to our employers but don’t take the time to invest in ourselves through a daily exercise program. There are many different things we can do to make sure we remember to allow an hour or two a day to ensure we will be healthy enough to not only provide for our families but enjoy the great times we have together. Check out the great article below that goes into immense detail on how we can utilize the time we have as parents to fit in an exercise program!——> R’s
So I recorded the Ponce de Leon piece,,,,,sort of. In my effort to stay on top of our video blogs the “Ponce” piece was next on my list.
However in my being a total fricking nutcase sometimes I had to do some on the fly regrouping and record a slightly different video, yeah slightly,
I call it “Trainer T throwing himself under the bus”.
Hey it happens and everybody is an a__hole once in a while.
Again my apologies to my beautiful wife Sandra for being a aforementioned,,,, well, just watch the video.
What’s up fitness freaks? I’m updating one of my original blogs on Thermodynamics with a new Video Blog expanding on some of the topics I examined a few months ago. The importance of knowing your body and the way it consumes and burns it’s fuel daily is imperative to developing your program to fit your needs optimally! Check out the new video blog and be sure to post comments on how it relates to you!
So often in life our daily tasks really hamper the amount of time we have to devote to our own Exercise Program! It’s our job to devote and find that time to ourselves day in and day out no matter how busy we become. This article comes from the Mayo Clinic and gives us a few tips on how we can find the time in our lives to commit to a healthy lifestyle despite our busy schedules!——> R’s
As I finally get caught up on my video blogs I have updated this entry from a couple of months ago. Building content that is worthwhile takes time and certainly effort, but it certainly is worth it.
To all of my Boomer pals trying to live another 50, go strong and prosper! 🙂
You can view the new video at-
Thanks so much for all of your input.
“Within you right now is the power to do things you never dreamed possible. This power becomes available to you just as soon as you can change your beliefs.”
Dr. Maxwell Maltz
When I had the concept pop into my head for the “Amazing Person” section on our website I hoped and dreamed that we could develop something special. Well in just the first several people that I have written about it is a smashing success.
The point about life is living it to the maximum, and never bemoaning or being negative, going for the proverbial gusto. This week’s “Amazing Person”, fits that bill to the maximum.
I also am very luck to call this person an acquaintance of mine, and therefore had an opportunity to actually video an interview. That makes the writing of the story somewhat easier and adds a much closer sense of up close and personal.
When we were leaving the gym I thanked Rollie for his time, and he gave me his blessing and then said something so profound I have to share, he said in regard to dying,
“Tom, you can’t get into heaven until you die.” Wow,simply amazing
Please let me introduce our video of Mr. Rollie Alfaro, this week’s truly amazing person.
Thanks for reading and watching,
“Happiness is a byproduct of helping others.”
Jean de La Bruyere
It really occurred to me, like a sledge hammer to my head, that being in my position, at my age, that the potential to use my “boomerness”, (sorry, new word), to reach out and share the experience and knowledge of being over 50. That for our website to really catch the population that I want, I needed to reach out to my fellow boomers, so today’s blog was born.
Everyone who has reached the milestone of fifty years old, let us band together and accept this accomplishment, congrats, now is not the time to worry or be despondent.
Hey we made it, the milestone of turning fifty is that magical time that we must embrace and understand, we still got a lot of things to do.
This point in our lives is a pivotal point of our existence, our options, well, let us grow young together, (as we age we get younger in spirit in my opinion), or let the journey end and go and sit on the couch.
Well screw that noise, frankly I have been anticipating having this knowledge and upper statesmanhood (dang, another new word), and want to continue on in the bold hard way.
So if your physical, emotional, and or spiritual bank account is overdrawn, step back and take a deep breath, because worrying about this stuff is only going to add to the stress, and that my friends is not good, and won’t serve us.
It is disease that will kill us, not the grey hair, (which if you see my video blogs you know I have plenty), so prepare your bodies for having some fun and let’s get going.
So what that our college age children are moving back home because they are college educated and can’t find a job. So what if our parents are getting up there and require our precious time. We don’t have the time to sit around, too many people need us to lead, and that’s what we are going to do, lead.
Remember the big three and you will be a ripe old 95 before you know it, they are-
- Exercise- and moving our bodies
- Eating right- no D word here (diet)
- Rest-getting the quality we need and deserve
The whole reason I did the body building show at 50 was this, showing my brothers and sisters that we can make a change, that anything is possible with the right attitude. So let’s share our feelings, find that friendship and band together, we owe it to ourselves to live and be happy.
Thanks so much for reading,
51 and still going strong J
“What the mind of man can conceive and believe, the mind of man can achieve.”
My name is Mark Russell. I was asked by Tom and Regie to write a few articles
about injuries commonly seen when we exercise. First I would like to tell you a
little about myself, then we’ll get to the good stuff.
I was born in Jackson, MI in 1956, yes that makes me 54. I graduated with a BS
degree from Michigan State University in 1977, and completed medical school at
Michigan State College of Osteopathic Medicine in 1981. I completed my
internship and subsequent orthopedic residency at Lansing General Hospital in
Lansing, MI in 1982 and 1986 respectively. I’ve been in practice in general
orthopedics in the Lansing area since 1986. I specialize in sports related injuries,
adult reconstructive surgery including total joint replacements, and trauma. I
treat pediatric as well as adult patients.
Ok, enough about me. I’d like to start this series of articles with an overview.
Sports related injuries range from minor sprains to major joint injuries and
fractures. This month I’m planning on focusing here on the range of injuries that I
see with those individuals that are “working out”.
The etiology of most injuries I treat in the “working out” category are mult-
factorial. Although, many of these injuries have common denominators. By
identifying these factors ahead of time you can avoid many of these injuries.
Any trainer worth his or her salt will tell you that stretching out before every
workout can help keep you out of my office. Just like a high performance car
your muscles need to be warmed up. So take the time to stretch.
Know your limits if you’re 54 you can’t start your first workout by lifting what
you did when you were 30. If you’re 20 then I hate you already. All kidding aside
even at 20 you need to start out slow don’t try to get in top shape by running 5K
the first day. Again, know your limits.
If something hurts while you’re working out then back off on the weight and/or
reps. If that doesn’t work then move on, save that exercise for a later date when
you may be better prepared to perform it.
Improper technique is definitely one the top 5 reasons patients get hurt while
working out. I don’t know how many times I’ve watched someone working out
on a machine with very poor technique while staring at a picture of how to use
that machine. Usually these individuals are trying to lift too much so they have to
recruit other muscle groups to accomplish the move. DON’T use less weight
and perform it properly, you’ll burn more calories and avoid an injury.
Hydration. Can’t say enough about keeping yourself properly hydrated while you
work out. Drink plenty of water, you lose water not only by sweating but with
breathing as well.
The last thing I want to touch base on is DIET. I’m not a nutritionist, nor would I
want to be, I have a hard enough time following my own advice as it is. That
being said, it is very important to have the proper diet to meet your needs. You
need to eat three meals a day avoid high carbohydrate foods like white breads,
white rice, fried foods and pasta. I’m not saying you can’t eat these just be
reasonable, try to avoid them if you can. If you can’t then maybe you cut back to
once a week. You also need to snack, most trainers recommend a mix of nuts
and fruits between meals to keep the calories burning.
I know a lot of people that “work out”, if you truly want to get a good workout
then do some research. Sit down and write down what you want to accomplish.
Then learn how to do those exercises you want to do properly, and remember
stretch out first, drink lots of water and change your eating habits. Hey we’re all
Americans we know how to eat bad.
I’ll leave you with one more thought, and Tom and Regie didn’t tell me to say this.
If you’ve never had a trainer I would strongly suggest you hire one even if it’s only
for a short while they’re worth their weight in calories.
See you next time,
Mark Russell, D.O.
I want to let you know I posted a new video on an old post, kind of making up for lost time, (sorry about that).
The topic of goals is one that I truly feel is overlooked and not taken seriously enough, and without the road map set up by our goals the road to self awareness and improvement is a hard trek.
Watch, enjoy and maybe we can go to that magical place.
Thanks for reading, watching, follow the link to the older post and the new video, and drop me a note on how we are doing.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
There are two basic areas of confusion when it comes to abdominal training. The first of these is that of the much sought after lower abdominals. Many people say that their upper abdominals are starting to really show, but the lower abdominals are not coming in at all regardless of how much training they do. These are also usually the same folks that are always on the lookout for the miracle lower abdominal exercise.
But if you look at the anatomical picture of the abdominals you can clearly see that the rectus abdominals is a single muscle running from sternum to pelvis. The lower abdominals do not exist.
The reason that the lower abdominal area seems to take forever to show is not because of your abdominal training but because mother nature has chosen the lower abdominal region as one of here favorite fat storage areas. I know, that blows, sorry to tell you.
So long story short, the lower abdominals ARE getting trained from all that time in the gym it’s just that you can’t see them under the fat! Just to prove a point, try this: lie on the floor and get ready to do some abdominal crunches. Take one of your hands and put it on your lower abdominal area and the other on your upper abs. Now slowly do a proper crunch and curl up vertebrae by vertebrae so that your sternum and pelvis are closing towards each other. You will feel both areas contract at the same time as you curl up.
More on this topic as time permits, until then, remember, abs are made in the kitchen, and so is pizza!
Thanks for reading,
” The more I want to get something done, the less I call it work.”
Here is a good story from the LA times, enjoy and stay pain free!
Check this one out, the more I read about vitamin D the more that I am certain it is a critical component to a balanced nutritional eating plan.
Vitamin D insufficiency is thought to be a key contributor to many human diseases including several cancers, diabetes, cardiovascular disease, depression, and autoimmune diseases.1,2
Yep, the evidence is becoming overwhelmingly apparent, vitamin D can reportedly prevent some cancers. As Dr. John Wycoff, a regular guest on the talk show has stated, vitamin D may prevent up to 1/3 less cancer. And at an average cost of 700,000.00 could be a massive saving to our healthcare situation.
Scientists have found that Vitamin D has biological actions in almost every cell and tissue in the human body. What is troublesome is that vitamin D deficiency is now recognized as a pandemic, affecting 30-50% of the population.2,3
Vitamin D regulates several genes and cellular processes related to cancer progression. Some of the most groundbreaking findings in nutrition science in recent years have been evidence of the powerful protection provided by vitamin D against common cancers:
Breast cancer: About 75% of women with breast cancer are vitamin D deficient.4 A 2009 meta-analysis of 19 studies established a strong inverse relationship between circulating vitamin D levels and breast cancer – women in the highest vitamin D range reduced their risk of breast cancer by 45%.5 read more
Colorectal cancer: A 2009 review of 25 studies found that sufficient vitamin D levels were consistently associated with reduced risk of colorectal cancer.6 Even after diagnosis with colorectal cancer, higher vitamin D levels are associated with reduced mortality.7
Cancers of the prostate, pancreas, lung, and endometrium are also associated with vitamin D insufficiency.2,8
For most people, the principal source of vitamin D is production by the skin in response to sunlight. Very few foods naturally contain vitamin D, and achieving adequate vitamin D levels via sun exposure is difficult, considering that most of us work indoors, and cover our body with clothing, especially in the winter months. Plus, sun exposure to assure optimal Vitamin D status may damage and age the skin increasing wrinkling and the risk of skin cancer.
To maintain adequate blood levels of vitamin D, it is extremely important for individuals with limited sun exposure to ingest supplemental vitamin D.
1. Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr 2004;80(suppl):1678S- 88S
2. Holick MF and Chen TC. Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr 2008;87(suppl):1080S- 6S.
3. Lee JH et al. Vitamin D deficiency an important, common, and easily treatable cardiovascular risk factor? J Am Coll Cardiol. 2008 Dec 9;52(24):1949-56.
4. Hines SL et al. Breast cancer survivors and vitamin D: A review. Nutrition. [Epub ahead of print]
5. Chen P et al. Meta-analysis of vitamin D, calcium and the prevention of breast cancer. Breast Cancer Res Treat. 2009 Oct 23. [Epub ahead of print]
6. Zhou G et al. Optimizing vitamin D status to reduce colorectal cancer risk: an evidentiary review. Clin J Oncol Nurs. 2009 Aug;13(4):E3-E17.
7. Ng K et al. Prospective study of predictors of vitamin D status and survival in patients with colorectal cancer. Br J Cancer. 2009 Sep 15;101(6):916-23. Epub 2009 Aug 18.
8. Peterlik M et al. Calcium, vitamin D and cancer. Anticancer Res. 2009 Sep;29(9):3687-98.
As a quick blast I wanted to say its nice to be back from vacation, everyone needs to take that family time, and rest and recuperate, even the craziest of us gym ratts needs to heal.
Oh yes that means the old guy gym ratt especially.
While we were gone a very nice article in our local newspaper on our CTB (Cross Train Blitz) fitness camp for Eastern High School. I have been learning that is is critically important to give back and as our company grows from our incubator stage and continues to learn and mature these kinds of events and outreach are so important to our local communities and the children, high school young adults all the way down to elementary.
Here is the link—enjoy
“As long as you can start, you are all right. The juice will come.”
Extreme training, Lansing style-
One of the best cardio routines you will ever encounter is jumping rope. Jumping rope is fast, a full body workout and perfect for enhancing our conditioning.
I love the simplicity of jumping rope, have been doing it for a little under two years now, and believe me as I stated in the video, two left foot T, that was me. However keep practicing, watch the video (if I can do it so can you) and just be persistent. I battled the sore calves, eventually it went away, the two left footedness, it also gradually disappeared and now I use it every workout.
So in essence for people in our Mid-Michigan area who are searching for answers in regard to their fitness, going back to the basics, jumping rope might be your ticket to dropping those winter, (and summer) lbs.
HIIT training is the term, high intensity interval training, it is a great augmentation to lifting, resistance training, and a good change up for your cardio workout, give it a shot, it really does get your heart rate up and fast. My suggestion is develop your set routine, and spice it up with small short sets of skipping or jumping rope, like I stated earlier 20-30 seconds and then move on.
Looking to burn off cals, grab a jump rope!
Many of the local gyms have plenty of floor space for getting this training in, and all of the local sporting goods stores will sell differant varieties of ropes. My favorite is the olympic style jump rope, its durability is amazing for the cost, under $20.00.
For any questions regarding extreme training, weight loss, nutrition and or exercise I welcome any communication. Please email, Tom@GRTFitness.com, or read my website for free Lansing based information at GRTFitness.com
Thanks again for your time, I really do appreciate it.
“People are just as happy as they make up their minds to be.”
I am recommending the Jump Rope Store, they have taken great care of my needs and I am including their link. Their phone number is 888/456/7802
Do you currently utilize a Heart Rate Montior when performing your strength or cardio training? HRM’s are not just for the elite athlete or individual who is looking to train for a marathon or triathalon. They can be very helpful to the novice exerciser and have helped many people push themselves to goals they thought were often unachievable!
I currently use a Polar Heart Rate Monitor and feel that it is the single most important training tool I use hands down! In fact, I’ve forgotten it a couple times when going to the gym and quite frankly felt naked the entire time I was training! It is so useful for me when tracking my level of exertion not only during cardio, but throughout my strength training portion of my workout. I am constantly looking at it between sets to see where my heart rate is at which gives me a direct indication of what my total caloric burn will be for the workout. Understanding your heart rate training zones and applying that to your workouts can supercharge your effort and give you the confidence to reach training levels that may have intimidated you before!
Take the time to scour the internet, read reviews, and price out every Heart Rate Monitor that has the features you need for your training. If you have any questions on how to find this info, where to purchase a montior from, or simply why I believe it can help you, please contact me at Regie@grtfitness.com ; I would love to give you some specific examples of how a Heart Rate Monitor can help you based on your program that you are currently applying today. Until next time, beat away!———–> R’s
As you know, post workout nutrition is significant in helping the body to not only recover but allow your muscles to utilize the energy to grow back bigger and stronger! Many of you may be asking, “what is best to consumer immediately following a workout?”. Well there are a multitude of beneficial nutrients that can help you achieve some of your fitness goals when planning your nutrition following a strenous workout.
Lean meats, whey and hemp proteins, L-Glutamine, fresh fruits and vegetables, and plain H20 can be very helpful in replenishing the body after a workout and contributes to the speed of recovery for your body to enable you to not only move through your daily tasks but get back in the gym the next day with limited soreness and better flexibility!
Consequently, it’s imperative for everyone out there looking to progress physically along their strength continuum to plan ahead when working out and put together a post workout nutrtion program that fits your needs and one that you ENJOY! Let’s face it, there’s no point in forcing yourself to choke down some awful tasting concoction when you can formulate a shake or meal that is quick, easy, and enjoyable for not only your pallete but your body as well! ————–> R’s
A funny thing occurred as I started building our BOSU content in my blogs, no BOSU in the video frames, whoops, my bad on that one.
So let’s start out by showing the BOSU, our key component of our training routine, OK so now you know what it looks like on video tape, pretty straight forward, the beauty is the simplicity.
The movement I want to talk about and briefly demonstrate is the BOSU reach out, another of our core strengthening movements which is done in a kneeling position. The movement is again a proprioceptively active movement, the balancing on one knee and reaching and extending of the one free leg and opposite hand is a tough maneuver. However begin slowly and let’s just get started, it will engage the core, all twenty nine muscles will be working synergistically to maintain the balance of your platform.
This can be considered another of our small steps, something that is efficient and fun, a complete addition to your arsenal of movements, with nominal frustration learning some difficult movement, get the kids going too, they will love it.
Always remember our 5F’s and have a great day, and thanks so much for reading and watching, looking forward to hearing from you.
Fitness, Foundation, Family, Fun, Friendship
“It has been proven now scientifically that an affirmative thought is hundreds of times more powerful than a negative thought.”
Michael Bernard Beckwith
So let’s get right to it. When utilizing the BOSU, and there are many ways to “play”, the second of my movements involves a lower body compound movement, the squat. And once again everyone will wonder what is so tough about the squat, please allow me to enlighten.
The BOSU squat is a proprioceptively active movement, that is a sixth sense balance movement that takes a small amount of effort to try but a larger amount of effort to do multiple times. In my routine it is a beginner move, which is tough for even the more advanced athlete. That is the beauty of our routines, they are completely different than 90% of fixed training routines, I like to call it fluid compound movements.
You can add to the difficulty of this exercise, dumbbell curls, dumbbell shoulder presses, even using simple household items like a towel, for example, can add to the difficulty and that why I love it. And again it is fun to do and even better to get the children involved; because of the bounciness of the ball it’s really enjoyable.
Enjoyable exercise, of course, and my core value of the 5F’s, remember, fitness, foundation, family, fun and friendship, they all come to be with our routines. We want to be different, and we do not want you to spend a fortune on equipment, so please continue to watch and read on, next more BOSU and then we move on to band work.
Thanks again for your valuable time and reading!
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
For those of you wondering about the term proprioception here is a very good definition, I hope that you enjoy.
Given that many people do not correctly do the mechanics of exercise movements please let me share a site that can enlighten you as far as the correct squat technique.
It really is things like this topic that make me just love what we are doing. Not only do I get the luxury of playing with grown up toys, but the delivering of the messages makes me so excited. I know the internet is going to help us reach out, reach millions, and that is the key.
So my playing with grown up toys, the first of which is my favorite the BOSU, I can’t say enough about. That is why I have built the exercise platform we are going to spread globally, sharing the uniqueness and the cost effectiveness, there is no reason why you would not want this piece of equipment.
My first movement is so very simple, when you look at someone doing it, standing on a half round dome, cake right, think again my pals. Fun, oh yeah, easy, well that depends. The key being how long, get on it and just bounce. Have fun bounce, bounce, bounce, how long has it been since you jumped on your bed? Think of it that way, and now get the kids involved, now the real fun begins, now we start repairing the disconnect, the concept I have spoken about before, parents engaging with their children to have fun, fitness, friendship, foundation and lastly focus. Those are what I refer to as the 5 F’s and they are the mantra of GRT.
So bounce and let them enjoy and watch them enjoy, and let me know if I am right, because I love to hear from you and the success stories, lets do this together my friends, repair the disconnect, bring it all together and lets enjoy our time with them, they are only small for a short time, teach and build memories.
Thanks for reading, now watch the video…
“Create your future from your future, not your past.”
Looking for family and wholesomeness, look no farther than here, love it!
So in my building friendships and finding those of superior qualities and beliefs, those people who have what I always call the “it” quality, Rusty Gregory is one of them. I hope you enjoy his bio and will follow his blog.
If you know of someone who has the “it” quality drop me a note. And we will contact them, I promise.
My name is Rusty Gregory and I have been a personal trainer in Austin, Texas since 1991. During that time I have trained people from the age of 9-92, and with special considerations ranging from pregnancy to the mentally disabled. I have owned or co-owned a personal training studio since 1995. After graduating from Texas Tech University in 1989, I spent the next 1 ½ years working on and completing my MS in Kinesiology from the University of Michigan. While in Ann Arbor, Michigan, I was fortunate enough to help the head strength and conditioning coach train the Michigan football team. In addition to my Certified Strength and Conditioning Specialist (CSCS) designation, I am a certified wellness coach (WC) helping people reach their health and wellness goals through behavioral changes. The information in my blog www.maximumwellness.wordpress.com comes from my 19 years of experience as a personal trainer, my undergraduate and graduate degrees, and my certifications as a C.S.C.S. and WC.
As a personal trainer and wellness coach, it is my intention to empower my clients to reach their optimal health, fitness, and wellness. This is accomplished by coaching my clients to take control of their well-being. By developing a wellness vision, three-month goals, and weekly goals, they become accountable and responsible for their wellness. What we do with the question, “What gives us life?” (spiritual, physical, emotional and mental), will ultimately determine how we live it! By engaging in life-giving behaviors, beliefs, and thoughts we are ready to receive all that life has to offer us.
I believe in the BEST-SELF APPROACH: doing whatever it takes to reach our best-self (physically, spiritually, emotionally, and mentally). I hope to live my life in such a way that I reflect everything that I value most. Above all else, I value God, family, work, friends and all aspects of wellness. I believe that with hard work, discipline, and persistence people can achieve what they set out to accomplish.
I use my weekly blogs to draw out the best in people, to help them rise to the occasion in whatever life is throwing at them. My blog topics include needs, persistence, behavioral change, motivation, vision development, goal-setting, and much more.
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Thanks for your story Rusty!
Since my previous post was a motivational blog, (now I try to believe ALL my blogs are motivational ), I wanted to post up a book that I just recently finished. This one is a keeper and well worth the time and effort, great read. The author John Assaraf is simply amazing.
“Devote yourself to the pursuit of the exceptional.”
Have a great day, and enjoy your life and family, may your pursuit of fitness and wellness create that magic in your life as it has for me, until next time,,,,
Thanks for reading,