,

5 Abnormalities That All Women Over 50 Experience

5 Abnormalities That All Women Over 50 Experience

Here’s what to do about it! It doesn’t seem fair.

We always knew that women lost weight slower, lost muscle faster and had more hormonal issues than men but now science shows us the five body shifts that ALL women over the age of 50 have to deal with or they will deal with you.

  • Flatten buttocks

  • Increased body fat

  • Increased injuries
  • Loss of sleep

  • Decreased strength

Here are some simple ways to combat these symptoms and feel younger!


Flattened Buttocks

Part of this phenomenon is structural.

The pelvis actually starts to tuck under! Why?

Your hamstrings are tightening. So if you simply stretch your hamstrings, you will make your bottom look better!

You should stretch your tight hamstrings everyday!

By the way, everyone over the age of 50 has tight hamstrings!

Secondly, doing exercises that specifically work your glutes with impeccable form will improve the shape of your bottom. Be sure to include some glute isolating exercises to lift and round!

Increased Body Fat

This is very unwelcomed problem but we’re here to talk about solutions. What is the simplest answer? Increase resistance type exercise and your protein intake.

The bottom line, you need to get stronger and stay stronger to do all the things you want to do and enjoy a higher quality of life.


Muscle always burns more calories – even if you’re sitting! You also need to burn more calories.

You need a consistent strength training and conditioning program that is done several days a week.

You should consume about 1 gram of protein, per pound of body weight every day.

Eat your fruits and vegetables! Just remember – protein and produce increase muscle mass and decrease body fat.

Increased Injuries

Women over the age of 50 get hurt more easily than when they were younger.

This fact makes many women hesitant to push themselves when they do work out or to start an exercise routine in the first place.

Some fear is warranted. It is important to understand your particular body, including your strengths and weaknesses.

This best solution is called Biomechanical Optimization.


This system is designed to align your body and prescribes a unique custom tailored plan that improves your strength, mobility, stability, and balance.


At The Fitness Doctor, we have the most comprehensive evaluation in the world! We record all of your data and run it through our proprietary algorithm.

This information allows us to determine which exercises will help you grow stronger and heal weaknesses.

At the same time, it also determines which movements will cause more damage.

This allows us to predict and avoid future injuries and keep you moving toward your fitness goals.

If you cannot get an evaluation, there are two things you can do. You can slowly stretch your tight muscles and do resistance training for all of your muscles with additional focus on your core muscles.

Loss of Sleep

First it is important to remember that we are daytime dwellers. We naturally want to sleep at night.

To improve your chances of a good night’s sleep, you should increase your physical activity during the day. This will prepare your body for bed.

  • Turn off all electronics. That means your computer, cell phone, and the TV.

  • Dim the lights or shut off all the lights – you could even brush your teeth and get ready for bed in very low light.

  • Of course, you also need to calm your mind. Try to put any worries aside. You need low drama and calm mind to fall asleep and stay asleep.

One product you can try is Cortisol Manager.

YOU CAN BUY IT HERE!

Cortisol Manager is an all natural product that removes excess cortisol, helping you relax.

You can take it before bed or even in the middle of the night.

You should be sleeping peacefully within 30 minutes without any side effects.

 

Decreased Strength

Sarcopenia is the technical term for age related loss of muscle strength and function. It is responsible for all of the other issues we’ve talked about so far! In other words, enemy number One!

 Loss of function refers to your ability to move freely without pain or tightness. It’s your ability to move in any direction without compromise.

The reality? Correcting sarcopenia will improve a flattened buttocks, it will reduce fat, reduce risk of injury, improve your sleep pattern and increase your strength and function. You will look and feel younger!

The one takeaway from this article is to decrease sarcopenia to increase your quality of life!

At The Fitness Doctor, our goal is to help you address all of these issues with a comprehensive evaluation, exercise prescription designed just for you and a team of caring, enthusiastic personal trainers and Fitness Doctor Practitioners.

We want to help you overcome the effects of sarcopenia!

If you’re ready to learn more about world class personal training, and want to know how we match with your unique needs and wants for your best physical self call 602-434-4248. 🙂


Like this episode? Please share it! We can keep this blog and all our videos ad-free and sponsor-free ONLY because you share our work! Please share and subscribe below to our YouTube channel too! #TheFitnessDoctor

,

Surprising Link between Personal Trainers & Injuries

Surprising Link between Personal Trainers & Injuries

Have you or anyone you know ever been injured while working with a personal trainer?

The latest research shows that more and more people are getting injured when working with personal trainers. Why?

Many personal trainers do not have the education, experience or biomechanical understanding to keep their clients safe – so they push their client’s physical limits beyond the safe zone and cause injuries.

If you have a trainer, what is their education level?

Do they have special training to keep you safe after the age of 50?

 

 

Is it offensive that you are literally paying someone – to hurt you – while you are working out?

It is unconscionable to me! When you are working out, you are very vulnerable.

On top of that, it creates a terrible reputation for the personal training industry.

Or worse – group classes!

They look like fun but they are a hazard zone.

No one has the education or time to properly check your form.

No one has evaluated your structure, injuries or goals.

They just push you, pull you or injure you until one day you hobble out.

Here’s the link. In general, when you hire a trainer, you tell them your goals and what you would like out of your fitness performance or weight loss.

The bomb? Personal trainers do not understand human movement.

The latest research shows that human biomechanics are the key to proper movement and without proper movement the body will get injured when stressed.

And exercise is all about stressing the muscles – which stresses the joints, when done incorrectly – which causes a domino effect of painful injuries. On top of that!

Ideal movement for people over 50 is different that it was when you were younger.

As a group, you must specifically and strategically counteract the aging process, in order to achieve your goals. Certain muscle groups tighten and others weaken– on everyone after the age of 50!

Not to mention your own specific issues. It takes a comprehensive program to achieve your goals injury free and it comes down to understanding biomechanics.

Here’s the secret to good personal training:

It’s the same as wood carving! Think about it.

An expert woodcarver can take a block of wood and see the beautiful shape that is underneath the bulk.

It just needs to be chiseled away! He works on each area. And in each area, the excess bulk is chipped away – piece by piece.

Each strike of the ax hurts the wood while helping a beautiful form emerge.

In the similar fashion, exercise will break down your muscles and in the healing process, grow stronger. In time, a beautiful form emerges.

 

Conversely, exercise done incorrectly will damage the joints, ligaments etc. causing an injury.

 

The training process is interrupted – perhaps permanently with one bad session.

When a new – inexperienced woodworker starts carving, I am sure there are many good pieces of wood that end up in the burn pile.

Neither of us wants your shoulder, hip or knee to become one of those damaged pieces!

By the time you’re 50, you know that there’s a right way to do things and a wrong way to do things.

You also know that exercise science has come a long way since high school gym class.

It is imperative to use exercise science, biomechanics and a world class trainer to help you achieve your goals without them ending up in the burn pile!

If you’re ready to learn more about world class personal training, and want to know how we match with your unique needs and wants for your best physical self call 602-434-4248. 🙂


Like this episode? Please share it! We can keep this blog and all our videos ad-free and sponsor-free ONLY because you share our work! Please share and subscribe below to our YouTube channel too! #TheFitnessDoctor

,

6 Biggest Mistakes when Choosing a Personal Trainer

6 Biggest Mistakes when Choosing a Personal Trainer

Imagine this – You’re all set to hire a personal trainer…but now what? Where do you start? How do you find the best trainer for you?

It’s like hiring an auto mechanic or plumber. You want to make the right choice but you don’t quite understand what you’re looking for and you don’t want to waste your time and money.

. Or even more importantly, you want to reach your goals without getting injured!

Here are the 6 biggest mistakes that women over 50 make when choosing a personal trainer:


  • Cost
  • Appearance of the Trainer
  • Appearance of the Facility
  • Thinking that it’s only about fitness
  • Not understanding the Trainer’s philosophy
  • Not discovering the Trainer’s progress system


Cost

Let’s start with cost. Of course, money is important but if you want the most effective results at a reasonable cost then you need to define effective results.

Here’s my definition of effective results.

It is most efficient/effective use of every movement, rep and stretch to yield an improvement in alignment, strength and mobility – to start.

But and this is a big but – when you start exercising, you will need to stress the muscles – which will in turn, stress the joints.

  • Will you get injured? Will pushing yourself hurt you?
  • Is the trainer you are considering an expert on Fitness Over 50?
  • Are they an expert at body alignment?
  • Are they trained in the safest methods of making progress without injury?

If not, they will waste your money and energy.

Stay safe, train efficiently and effectively for the best value in fitness!


Appearance of the Trainer

I’ll state the obvious: Of course you want a trainer that is physically fit.

You wouldn’t want to hire someone that doesn’t walk the walk.

But there are two other facets that you must consider: education and professionalism.

There are trainers that love fitness. So they worked hard “ONE WEEKEND” got a personal training certificate.

Now they are free to find clients. This industry is not regulated.

There are so many trainers that look good and their intentions are good but their education cannot keep YOU safe and get YOU to your goals.

Please, inquire about the potential trainers’ level of education. If they only have a certificate, keep going.

At The Fitness Doctor, our trainers have at least a Master’s Degree in Exercise Science plus other credentials.

We pride ourselves on our work with some of the top exercise science professionals in the world!

Secondly, how serious are they about your results? One way to tell –

  • Are they dressed professionally?
  • Do they act professionally?
  • Are they on time?

This is their career. Their attire and their attitude are a direct correlation of how seriously they will take you – as a client.

At The Fitness Doctor, we are VERY serious about results!

We are professional about every aspect of everything we do, including our dress code.

Our trainers wear formal athletic wear out of respect for you, to help raise industry standards and show that we take every element of your experience with us very serious and it reflects in our professionalism.

Ask about education! Are they dressed professionally? How serious are they about results?


Appearance of the Facility

A gym is not a spa.

When you go to a spa, you want everything to be aesthetically pleasing. At a gym, you want to look for high quality equipment – that is highly functional.

Do not buy “window dressing”. Big Box gyms and equipment manufacturers’ know that nice looking facilities with nice looking equipment – sell memberships

If you are looking for results, base your choice on the equipment and the facility that will help you meet your goals!

Some of the greatest athletes in the world train at “ugly” gyms.

Of course, you should choose a facility that is safe, clean, and you feel comfortable in but if you want real results look past “pretty” and choose a highly functional gym for developing a highly functional body

If not, they will waste your money and energy.


Thinking that it’s only about fitness

YES – you want to get fit but one of the most dangerous cliffs for Fitness after Fifty is not the unique needs of your body the most important part of the equation.

You must take your body with all of its idiosyncrasies into consideration.

You need a plan that will get you into shape without causing injuries but you also need a program that has a proven method to heal your existing injuries, bad alignment and structure.

 You need a system that is comprehensive enough to meet you where you’re at and take you where you want to go.

At The Fitness Doctor – that means all hands on deck!

  • We do manual therapy to help heal old injury and improve mobility.
  • We write customized exercise prescriptions (we never use programs because programs are designed for people in general and our prescriptions are custom designed for your unique function and needs).
  • Our exercise prescriptions are based on your biomechanical evaluation and diagnosis.
  • We are concerned about your flexibility, mobility, agility and strength.
  • We want you to feel amazing along with looking amazing too!


Can the trainer heal old injuries and prevent new ones?


Not understanding the Trainer’s philosophy

When you are interviewing a personal trainer – ask them what their training philosophy is.

If they say “they want their clients to have fun”? RUN!

You should trust your trainer and respect them but most trainers try to be everything to everybody and that makes them unsafe for people over 50.

A trainer’s philosophy should align with your goals.

The relationship is all about congruency. You and your trainer should be on the same bus going to the same bus station.

Their education and experience should make you feel safe in a land of uncertainty.

At The Fitness Doctor, our philosophy is simple.

We designed a full-proof, physical training system for people over 50 to heal pain and injuries, feel 20 years younger and obtain the best quality of life possible!

Dive deep and ask a potential personal trainer about is their training philosophy!

Not discovering the Trainer’s progress system

If you’re ready to hire a trainer, you need to know what phases of fitness you can expect to go through to reach your goals.

OR are they going to hit you hard, break you down and hurt you?

When you’re over 50, you need to make continuous progress to regain your strength and fight the aging process.

You need a system that is gentle with you while you’re starting and then continuously push you to new limits.

In the end, you want to feel better and stronger than you have in many, many years!

At The Fitness Doctor, we start with a two hour evaluation which gives us specific information on how to develop your unique exercise prescription and how to care for your physical transformation.

With this prescription we take you through four phases.

Each phase is designed to heal injuries and prevent new injuries while you increase your strength, mobility and energy.

The goal of our system is to help you feel 20 years younger!

Find out what you’re getting into when hiring a personal trainer!

Find a trainer whose goals, abilities and philosophy’s are congruent with your goals.

Use this information to start the interview process and don’t be dazzled by a pretty facility or an under qualified trainer!

If you’re ready to learn more about world class personal training, and want to know how we match with your unique needs and wants for your best physical self call 602-434-4248. 🙂


Like this episode? Please share it! We can keep this blog and all our videos ad-free and sponsor-free ONLY because you share our work! Please share and subscribe below to our YouTube channel too! #TheFitnessDoctor