Old School 30 minute workout

Want to get a good workout in 30 minutes> No weight equipment necessary?

Try this;

1 set 10 reps of Sphinx stretch for lower back ( lay face down, rise up slowly with hands beneath shoulders)
1 set 25 reps of leg pull ins. Sit on floor draw knees into chest and out again.
1 set 15 reps of lunges to warm up legs

1 set 25 -30 reps regular push-ups
1 set 25-30 reps wide arm push ups
1 set 10 reps pull-ups
1 set 10 reps dips (between 2 chairs)
1 set 10 reps  chin ups ( hands face in)

1 set crunches

1 set leg pull in to chest
1 set legs rise. ( raise both  legs off floor lying flat, hold 1 straight out, raise one higher)

If you have time after this- go for a walk or swim.

This should take 30 minutes or so.. Great for hotel rooms while traveling.

More on Food

I eat very little or no processed food. 
That means I don't buy frozen food dinners, canned main dishes, ready made breads, cakes, etc. 
I eat mostly fresh vegetables, lean protein from fish and chicken and turkey, some fruits and dairy..in moderation. I use almond flour and flax seeds, eat some beans and other nuts. I do like a beer or a glass of red wine, and my treats are dark chocolate ( 72% or above), and coffee. 

This works for me and will work for you. You can lose weight, lower blood pressure and  recover sooner and stringer from a workout. The secret is in eating simple, tasty and wholesome foods you like and stay away from fast food, prepared food loaded with preservatives and salt.

It is not complicated find what foods work for you and stay away from chemically processed, genetically modified and fake stuff. 
Don't drink sugared drinks or energy drinks that are loaded with junk.

Drink water and beverages low in sugar...no fruit juice.

Live better longer!

Here is a good link to follow up with>>>>>> Underground wellness

Foods to avoid

If you are working out to maintain your health and strength you must pay special attention to what you eat. 
Having added protein is a good thing, especially if it is from the best sources you can afford. Eggs, lean meats, chicken and fish. I avoid farm raised fish, and try to eat vegetarian fed chicken and eggs.

Junk food has to go! You can't eat sugar, and should try to avoid all grains." Healthy "whole grains are simply NOT HEALTHY. This is a selling scam put on you by the big agricultural companies. Eating pasta and other wheat products is especially bad for your heart health. Though you may not be gluten intolerant, or have celiac disease, these foods are still hurting your energy and recovery.

Check out the Wheat Belly information by Dr William Davis. He is a cardiologist who also understands diet, exercise and strength training, and does this himself.
What you put in your body matters even more as you age. If you want to keep the strong bones and muscle you need to feel younger food has got to be chosen carefully.
Avoid the foods that can huts you like GMO Soy, corn, sugar, and fried foods.
Stick to good healthy salads with Kale, Spinach, Bok Choy, lots of other greens as well.
Cook a chicken breast in olive oil and garlic, throw in some sliced onions, broccoli, kale and whatever you have and cover the pan. It will steam the flavors into the veggies.  Quick and easy.

For breakfast: try a "cereal" made with a few tbs of almond meal, a small amount of oat bran, ground or whole flax, blueberries and a dash of xylitol or other healthy sweetener if you need it.
Stir and heat until at a consistency you like.
You can also take the same mix and add an egg, 1 tsp baking power and bake into a bread in 1.5 minutes in the microwave. Look for almond meal bread recipes on the web. This is low carb, has good protein and no garbage food in it.
Here is a pizza crust with similar ingredients..

 http://wbblog.wautier.com/wp-content/uploads/2012/01/Pizza-crust-3.jpg


Stoke the fire and use only the best wood!

Keep at it to Stop Hurting!

We all have some pain in our joints or muscles. This is unfortunately a fact for anyone over 50. My own pain is in my neck and lower back, where I have degenerative discs, and in my hips where they are simply wearing out.
Not much I can do for this other than surgery which at this point is not a consideration. I can maintain these parts of my body to keep them as useful as they can be and as pain free.
I do regular stretching for the back and neck, while consciously watching my posture especially when sitting for a long period of time. I use a lumbar support for the back, and try not to strain the neck.
I also do lower back exercises. I will warm up my core with ab work, then hit the lower back extension machine where I will do 1 set with warm up weight and one set of 6-9 reps with loaded weight. This is part of my every 3 day back workout. Then I move on to the other back exercises I do which include pull-ups and lat machine pull downs.
For the lower back the daily stretch is a must.Every time it feels tight, or on rising in the morning, a routine of stretches that takes only a few minutes will make a world of difference in how you feel.
The neck can be stretched and strengthened too. All this will help with the pain management.

This book really helps!!

More Motivation for "Older" Weight Trainers

This is Dan Lurie  ... a runner up to the Mr America winner in the 1940's... a self trained body builder who overcame a heart problem as a kid and went on to train many famous athletes including Lou Ferrigno, the original Hulk of TV fame. He also held many Guiness Records for push ups , sit ups and more.
Dan was the Sealtest Big Top Strongman on TV in the 1950s and 60s.
 He has always trained hard and he still hits the weights daily at AGE 89!
Are you Motivated yet?

Here's Your Motivation

30 Minutes a day working out at AGE 95.... watch it and GET MOTIVATED!!


95 Year old Weight lifter

Blood Pressure!

Some people are afraid that weight training will cause their blood pressure to rise, and it could be bad for you.
This is simply been proven to be not true. Studies including one in the UK show that strength training improved muscle and skin, as well as lowering blood pressure in men studied..."Thus, circuit weight training can elicit marked improvements in muscular strength and modest improvements in body composition and cardiorespiratory endurance. Circuit weight training does not exacerbate resting or exercise blood pressure and may have beneficial effects." 

So enjoy the benefits of weight training which are many..

quoted from: Harris KA, Holly RG

Medicine and Science in Sports and Exercise [1987, 19(3):246-252]