Jack LaLanne lived to a ripe old age by eating well, and strength training. His book Live Young Forever shows the lifestyle of someone devoted to health and fitness, while enjoying a full life.
There is nothing really new in this book, but it does reinforce the principles you need to follow to stay healthy and strong.
At 90+ he was still at it working out on his regimen daily. Too bad he didn't make 100, but that is only a another milestone for someone who had many.
If you want to be inspired read his book. His juicers are a good item to own too, I personally have juiced vegetables for over 40 years and enjoy the healthy benefits you get.
Wednesday, February 27, 2013
Thursday, February 7, 2013
Paleo , Pullups and Pushups
The three Ps that can make a difference in your life.
PALEO- eating no grains, only wholesome fresh foods, like eggs, meats, poultry , fish and non starchy vegetables. No sugar, no wheat or any grains except small quantities of oats if you must have them. This is the diet made famous by Dr Loren Cordain.
Pushups-- Probably one of the best all around exercise. No equipment needed. Anyone can do these. Start with doing them on your knees if you have to. Progress until you can do 20 or more, then go to regular pushups, you hands should be on the floor below your shoulders and your whole body should remain straight. Try to get at least 30 a day or more if you can.
Pullups- The great old-school upper body exercise. You will need a bar of some kind to pull up on.
Hang all the way with your arms extended. Pull up until you chin passes over the bar...extend all the way down again. If you can do 5, then try for 10, I shoot for 15 each time. I hope to do 20 each year on my birthday. I'll be 64 on this next birthday
PALEO- eating no grains, only wholesome fresh foods, like eggs, meats, poultry , fish and non starchy vegetables. No sugar, no wheat or any grains except small quantities of oats if you must have them. This is the diet made famous by Dr Loren Cordain.
Pushups-- Probably one of the best all around exercise. No equipment needed. Anyone can do these. Start with doing them on your knees if you have to. Progress until you can do 20 or more, then go to regular pushups, you hands should be on the floor below your shoulders and your whole body should remain straight. Try to get at least 30 a day or more if you can.
Pullups- The great old-school upper body exercise. You will need a bar of some kind to pull up on.
Hang all the way with your arms extended. Pull up until you chin passes over the bar...extend all the way down again. If you can do 5, then try for 10, I shoot for 15 each time. I hope to do 20 each year on my birthday. I'll be 64 on this next birthday
Tuesday, January 22, 2013
Almost 1 Month into 2013
One month into the new year. Are you on track? Have you made any progress yet this year?
You don't want to hit next December and realize you never got to your goal.
what is yourgoal?
Do you even have one?
If you wander around the gym and can't figure out what to do, or you are just not motivated...now is the time to set your goal 30 days out. Then 3-4 months out, then 1 year out.
Get a realistic goal to be more fit, trim the waistline if you need to and get stronger.
Strength helps. Strong muscles support the strong frame you need to live strong and long.
Eating right to support the workouts and generate better health is awesome.
Why not feel as young as you can.
Monday, January 14, 2013
Making any Progress?
Look at yourself, are you making the progress you would like to see? Is your belly still bigger than your chest?
It may be that you are in a rut, doing the same workout over and over and gaining little.
Try a new routine, whatever it is to spice it up and stimulate growth.
Doing the same exercises over and over, like sitting on the stationary cycle or doing the eliptical for hours is not going to change your physique. You may get some cardio benefits, but if the belly is still bulging you are at risk for heart disease.
Combined with dietary changes and a change in your workout routine you can see results in 3-4 weeks.
Try cutting the grains and carbs back, add more healthy protein and see what happens. oh yeah and - hold back on the beer.
Get off the easy workout and bust it a little....heavier weights...lower reps.
Make the new year the chance to be a better one for your body and mind.
It may be that you are in a rut, doing the same workout over and over and gaining little.
Try a new routine, whatever it is to spice it up and stimulate growth.
Doing the same exercises over and over, like sitting on the stationary cycle or doing the eliptical for hours is not going to change your physique. You may get some cardio benefits, but if the belly is still bulging you are at risk for heart disease.
Combined with dietary changes and a change in your workout routine you can see results in 3-4 weeks.
Try cutting the grains and carbs back, add more healthy protein and see what happens. oh yeah and - hold back on the beer.
Get off the easy workout and bust it a little....heavier weights...lower reps.
Make the new year the chance to be a better one for your body and mind.
Monday, January 7, 2013
Those high intensity workouts
Many people are fascinated with high intensity workouts. There are DVD sets available with 60 to 90 minute programs. Evidence shows that to much of a good thing can be bad for you in this case.
Too much high intensity exercise can inflame the tissues to the point where you damage the heart and cardio system.
Interval training works better and will be easier on the body especially of us over 50.
Many people get on a running machine, cycle or elliptical and stay at a pace for 30 minutes or longer. They may actually be damaging their system and seeing little progress in their health.
Running a marathon may not be heart healthy.
Use varied intensity for best results.
Runners- Try a warm up jog, then sprint for 30 seconds. Walk a bit, then sprint again. Repeat.
This is probably better for you overall than a long run at one constant speed.
This can be done on an elliptical too, where you may run at a modest rate and then speed up to get your heart rate up to near maximum for only 30 seconds. Try 30 slow and 30 fast. Your recovery will get better and your progress will improve.
A link I posted before also speaks to this---
CLINIC
Too much high intensity exercise can inflame the tissues to the point where you damage the heart and cardio system.
Interval training works better and will be easier on the body especially of us over 50.
Many people get on a running machine, cycle or elliptical and stay at a pace for 30 minutes or longer. They may actually be damaging their system and seeing little progress in their health.
Running a marathon may not be heart healthy.
Use varied intensity for best results.
Runners- Try a warm up jog, then sprint for 30 seconds. Walk a bit, then sprint again. Repeat.
This is probably better for you overall than a long run at one constant speed.
This can be done on an elliptical too, where you may run at a modest rate and then speed up to get your heart rate up to near maximum for only 30 seconds. Try 30 slow and 30 fast. Your recovery will get better and your progress will improve.
A link I posted before also speaks to this---
CLINIC
Thursday, December 6, 2012
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 leg pull in to chest
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.
Monday, December 3, 2012
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
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
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