Fitness & Wellness

Generations of Exercising

Generations of Exercising

Here’s a scary thought:
You’re the oldest you’ve ever been. Right. Now.
Until we develop the ability to travel back in time, we have to accept the fact that we can’t stop the aging process. Research suggests that the most effective way to minimize the effects of aging is through regular exercise and healthy lifestyle behaviors. Here are some general considerations for exercise, nutrition and lifestyle choices for each decade of the adult lifespan. The good news is that a healthy lifestyle can be the proverbial fountain of youth and help you to slow down, and in some cases, reverse the effects of aging.
Here is a brief overview of exercise programs for age 40 and over.


The first thing you notice when you hit your 40s is that you thought you would feel “older.” I’m almost halfway through this decade, yet I still feel (and sometimes act) like I’m in my 20s. However, I have noticed is that it takes longer to fully recover from high-intensity workouts, if I lose a night of sleep I’m absolutely no good the next day, and if I deviate from my regular (mostly) healthy diet for more than one or two meals I feel it almost immediately.

  • In this decade, you’re relatively ensconced in your career and family life. While there will be unforeseen challenges, you have, for the most part, established a consistent routine.
  • If you find it hard to make time for regular workouts, consider ways that you can add small bouts of exercise to your routine by bike commuting to work or identifying various strategies that can help you increase your daily level of physical activity. Including small activities, such as taking the stairs, using a standing desk at work or walking breaks at work, in your daily habits can help you burn an additional couple of hundred calories a day, which is essential for healthy weight management.
  • If you’re exercising regularly, congratulations! However, take time for a critical review of your exercise habits. If you follow the same routine for too long, your body adapts and the exercise, while good, won’t have the same effects.
  • If you’re looking for ways to change your routine consider adding yoga, which can help reduce stress levels while improving mobility, both of which can reduce the risk of disease or injury.
  • Consider adding at least one high-intensity exercise like a group-cycling, sports-conditioning or kettle bell class to your routine. High-intensity exercise can help promote muscle-building hormones while increasing caloric expenditure, both of which are important at this age. Furthermore, explosive exercises can help improve muscle elasticity, which is reduced during the aging process. Regular strength-training exercises make skeletal muscle tissue strong, but don’t challenge the elastic connective tissue that surrounds it. Adding exercises like kettle bell swings and plyometric jumps helps improve tissue elasticity.
  • Keep in mind that while some high-intensity exercise is good, it does take longer to recover. Try to limit it to three or fewer times a week and make sure you are getting plenty of sleep to help promote the recovery process.
  • Types of Exercise
    Change your exercise habits so you provide fresh stimulus to your body. Continue regular strength training and cardio-respiratory exercise, but consider incorporating some high-intensity exercise to promote tissue elasticity. Yoga can help manage stress and improve your overall flexibility, both of which provide significant health benefits. If you’re not already doing yoga, consider adding it to your routine.
    This is the age when you really start feeling the effects of unhealthy food choices. The good news is that you are probably earning more money so if you’re having a hard time making smart nutrition choices, you may want to consider subscribing to a service that provides fresh vegetables along with recipes or pre-packaged, proportion-controlled meals.
    You don’t need me to tell you to get more sleep because this is when you really start feeling the effects of lack of sleep. Review your sleep habits and try to remove light sources like televisions and mobile devices from your bedroom because the light waves can actually wake you up as you are trying to drift off to sleep.

Okay, up to this point I’ve been able to write from personal experience, but now I’m going to be going on what I’ve learned from clients, friends, relatives and the scientific literature. Once you hit your 50s, regular exercise is essential for maintaining good health. After all, this is the age when conditions like high cholesterol, heart disease or arthritis could make themselves known. If you experience any chronic medical conditions, make sure you work with your healthcare provider to identify the most appropriate types of exercise for your needs. You can, however, continue doing your favorite activities as long as they don’t cause you any severe physical discomfort.

  • In this decade of life, varying your exercise routines is important not only to keep your muscles working differently but to engage your brain as well. Make sure to include at least one or two high-intensity workouts a week, because exercise that elevates levels of growth hormone can also elevate levels of brain-derived neurotrophic factor (BDNF). This is the neurotransmitter responsible for producing new brain cells and improving cognitive function.
  • Learning new sports or activities can be another way to develop new neural pathways in your brain. If your kids are out of the house and you have more free time, you can use it to learn a new sport or start a new hobby like dancing or martial arts, all of which will provide mental as well as physical development.
  • Hopefully, your 50s is also when you will have a little more free time and disposable income to take vacations and visit parts of the world you’ve always wanted to experience. I’ve helped clients in this age bracket train for vacations like hiking to Machu Picchu, cycling across France, kayaking in New Zealand and skiing in Switzerland. If you have the luxury to enjoy these options, then picking active vacations can be one way to help keep you engaged and motivated in your exercise program. Even if you can’t afford exotic destinations you can start cycling and hiking by exploring the parks and trails in your area.

  • Types of Exercise
    Choose activities that you enjoy and can do on a frequent basis. Make sure to include at least one high-intensity workout a week for optimal neuroendocrine stimulation. This is a great time to pick up a new active hobby like tennis, golf or martial arts because learning new movements stimulates brain development as well as physical development.
    You’ll have to check with your medical provider on this one. You will want to avoid foods that can elevate cholesterol or affect any medications you may be taking to manage a health condition. If your kids have left the house you can enjoy nice dinners out or, even better, take cooking lessons so you can prepare nice dinners in and enjoy the company of your spouse sans kids.
    Sleep is important, especially after you exercise. In this decade, you may experience sleep disruptions like waking up in the night or not being to get to sleep in the first place. If that’s the case, make sure to mention this to your healthcare provider.


When you’re young, 60 seems old, but once you’re hit your 40s you quickly realize it’s not old at all (60 is the new 40, some say). If you made smart financial decisions (an entirely different blog all together), this is the decade in which you will probably retire from your career and decide what you want to do in the next phase of your life.

  • As someone who teaches workshops on how to be a personal trainer, I’ve noticed that more and more people are choosing fitness as a second career once they retire from their first. If this thought has occurred to you, here’s how to can make that transition and become a Personal Trainer!
  • It’s more important than ever to exercise most days of the week. You can continue to do high-intensity workouts, but limit them to two days or less for optimal recovery. If you enjoy resistance training, this may be the time to start using more machines, which make it possible to use heavier weights while minimizing wear and tear on your joints.
  • If you do retire during this decade, you will have the extra time for your workouts so continue to experiment with new types of exercises and sports to give your muscles and brain new learning opportunities.
  • Just like young adults in their 20s, taking group classes is a great way to combine physical activity with social time and, if you’re recently retired, it can be an effective way to make new friends. Aquatic fitness classes, a healthy choice at any age, are a good option for exercise because they use a lot of muscle mass while reducing stress on your joints. This is especially important if you’re dealing with any arthritis.Types of Exercise
    Continue to change your workouts on a regular basis to keep using your muscles in different ways. This may be the time to move away from the free weights and start using more weight-training machines, which can allow you to use heavy resistance with minimal stress on your joints. Improve your physical literacy by learning new movement skills, and if there are any activities that you didn’t do in your 60s, don’t wait—now’s the time to get going!
    If you go through a major life change such as retirement and you find yourself with extra time, make sure you avoid mindless snacking. If you know you’re a muncher while puttering around the house, be sure to have plenty of healthy options and leave the sugary stuff on the grocery store shelves.
    While it is important in every phase of life, sleep now becomes essential for maintaining optimal health. You may want to invest in your sleep hygiene with a new mattress.EXERCISING IN YOUR 70S

 If 60 is the new 40, then 70 is the new 50. More and more, I meet people in the gym who are in this decade, but look much younger because fitness has been an integral part of their lives for years.
  • Do not let the number slow you down. Continue to participate in your favorite activities, but be smart about it by listening to your body and not forcing it to do any extremely uncomfortable exercise.
  • If you’ve been a sporadic exerciser up to this point, consider this: Staying fit and strong now can help you maintain your functional independence longer and keep you from having to rely on assisted living.
  • Resistance training is completely appropriate and can help increase lean muscle mass and improve your functional strength for activities of daily living.
  • If you feel the effects of arthritis, don’t let it stop you from cardiorespiratory exercise, but do look for types that can reduce impact on your joints.
  • Activities that require you to move your body in all directions, such as tai chi, dance or yoga, are more important than ever for helping maintain balance and reducing the risk of orthopedic injuries.Types of Exercise
    Strength training, especially on machines, can help enhance quality of life. Exercises that focus on multiplanar movements can help improve integrity of your myofascial system, leaving you with more youthful muscles and connective tissue that is more resilient against injury.
    Keep making healthy choices. If you notice that your metabolism has started to slow down,  reduce your caloric intake and watch what you eat so you can maintain a healthy body weight.
    If you experience any disruptions of your nightly sleep habits, mention it to your healthcare provider to identify a solution. The good news is that now you’ll probably have the time for afternoon naps, so feel free to indulge, especially if it gives you the energy to participate in your favorite activities.EXERCISING IN YOUR 80S

If you make it to your eighties, congratulations because currently the average adult life span in the United States is 78 years. Up to this point, I haven’t used the word old, but now is the time when you will really start to feel your age.

  • Resistance training becomes extremely important because it can help you maintain your strength, allowing you to remain functionally independent. Strength-training machines are the safest, most effective way to receive this benefit.
  • If you are considering relocating to a retirement community, look for one with a robust schedule of recreational activities so you have plenty of options for exercise.
  • You are never to old to learn new things, so consider going back to school. Social interactions and learning are both great ways to reduce the risk of developing cognitive diseases like dementia or Alzheimer’s.
  • You can continue to participate in your favorite activities but respect your age and try not to push your body beyond its existing limits.
  • Types of Exercise
  • Do any physical activity you enjoy and do it as often as possible. Continue to seek out new activities because learning new movement skills helps your brain as well as your body. If you’re considering moving to an older-adult community, look for one with many recreational activities.
    Continue to seek and follow the advice of your healthcare provider for the best options given your current health status. Continue to avoid excessive drinking and calorically dense, low-nutrition foods. But then again, you’ve already beat the odds so enjoy yourself but be smart about it.
    By now you know the importance of a good night’s sleep. Make sure to communicate any disruptions in your sleep patterns to your healthcare provider immediately.EXERCISING IN YOUR 90SIf you’re here, keep doing whatever you’ve been doing because it’s working. Whatever physical activity you can do, do it as often as possible. If you’re not already doing strength training, ask your medical providers if they can recommend any strength-training programs specifically for your age group because you can add muscle mass at any age.
    If you want to enjoy an active life well into your 90s, no matter what happens NEVER STOP EXERCISING. Even if you can only do a few minutes at a time, regular exercise and physical activity can provide health benefits in every decade. If you exercise for no other reason, do it to take control of the aging process so that you can enjoy all of your favorite activities at all stages of your life.


Want To Add Spice To Your Life?

Want To Add Spice To Your Life?

Check out the many health benefits Tumeric has to offer along with how you can add this “super spice” in your every day life!


Turmeric or Curcumin is a wonder herb and it has many health benefits.It’s bright orange, bitter and powerful.Turmeric is the vibrant ingredient that gives curry it’s memorable hue. If you’ve tried Indian cuisine, you’ve likely tasted it and loved it.
This predominant spice is used generously in nearly all Indian meals. Perhaps that’s why India has among the lowest rates of lung,colon, PROSTATE & breast cancer,
Curcumin, the active agent in turmeric has been used in Ayurveda, the Ancient form of Indian Medicine for thousands of years and Western Science is catching on. Turmeric has matched and outperformed many modern medicines.
This potent spice is packed with anti-inflammatories and anti-oxidants. Turmeric has been proven to fight free radicals, rejuvenate the cells, cleanse the liver, protect the heart, boosts moods and support the brain.
Sound too good to be true? There’s more.Turmeric has been shown to lift levels of norepinephrine, dopamine and serotonin. With a stronger cocktail of
these neuro-chemicals we’re all a little happier.
Turmeric has ten neuro-protective actions that support better memory, focus and cognition. This multifunctional spice is also used to regulate fat metabolism, alleviate IBS, regulate bile flow, reduce joint pain and bring luster to the skin.
Turmeric or Haldi as they call it in Hindi is revered for it’s spiritual significance. Often referred to as The Golden Spice or The Spice of Life,turmeric is a common accessory in wedding rituals and prayer ceremonies. Originally the spice was used in rites and rituals intended to promote fertility, prosperity and spiritual purification.
Turmeric is incredibly purifying. As a sure source of anti-fungal, anti-microbial and anti-bacterial extracts, this spice can help you fight infections and boost immunity. Dense in vitamins and minerals this magical spice promotes overall well being.

This 2500 Yr Old Ayurvedic Supplement Is Better Than Any Modern Day Supplement. Find Out Why?Curcumin/Turmeric Capsules, Not Nearly As EffectiveThe active agents in turmeric are fat soluble, meaning you need fat in the carrier to effectively absorb and assimilate the benefits. In order to make the most of your turmeric you must take it with a source of fat.
The spice has stood the test of time in India as a form of medicine because it’s used in cooking and oil is almost always present in the recipe. The fat from the oil is the consort ingredient.
The vitamin and supplement industry is steadfast and ever growing. It’s the American way to think we can identify a component, examine it, prove it, magnify it, package it and sell it. Well, it doesn’t always work that way. The bedrock of Ayurveda and Eastern Medicine is that we are more than the sum total of our parts.

Holistic medicine stands firm on a platform that demonstrates the interconnectedness of the mind, body and soul. Just as there is a delicate and intelligent interplay between the mind, body and soul, there is a delicate and intelligent interplay between the brain, gut and formation of tissues.
A capsule version of turmeric (aka curcumin) will get the spice into your body but it won’t guarantee the digestion and absorption of the nutrients into your system. According to Ayurveda there are seven layers of tissues: plasma, blood, muscles, fat, bones, nervous tissue and reproductive tissue.
Each tissue is nourished in sequential order based on how well food is digested, absorbed and assimilated. If you want the benefits of turmeric to touch all your tissues, a capsule just won’t cut it. The body simply doesn’t integrate capsules as it would food.
Optimize Your Use of Turmeric

Doses Of Using Turmeric In Different Ways
1.Always buy certified organic.
2.Make sure your spices are free of chemicals, preservatives, fillers and additives.
3.Drink Golden Milk
Golden milk is an ancient health elixir: Combine 1/2 tsp of organic turmeric powder, 1/2 tsp of organic ginger powder and a pinch of cinnamon, nutmeg and cardamom into one cup of hot almond/soy/rice or hemp milk. If you’re using a liquid with low fat content you can add 1/2 tsp of coconut oil or ghee (clarified butter) to guarantee maximum absorption. Drink this daily.
4.Combine turmeric with black pepper to amp up the effect.

Cook with turmeric, black pepper and ginger. These heating, metabolism charging spices have a synergistic effect that will increase the bio availability by 1,000 times. Make sure to dissolve the spices in ghee or coconut oil while cooking.
5.Pour it into your smoothies.
Dissolve a full teaspoon of turmeric and a pinch of black pepper into hot coconut oil and pour it into your smoothie or juice.
6.Stir it into olive oil for salads and veggie mixes.You can also sprinkle it on an avocado and pair it with your meal.
7.Skip the pill.
If you’re taking the capsule version at least take it with 1 cup of hot water. In the cup of hot water, add 1 tsp of ghee or connect oil and a generous pinch of black pepper.

8.Turmeric Benefits For Skin
Combine 1 tsp of turmeric with 1 tsp of chick pea flour; add a dash of tea tree oil and enough water to create a paste (about 2 tsp of water). Apply the paste to the entire face, keep it on for 15 minutes, then rinse it with warm water. Your skin will look radiant.
Health Benefits Of Using Turmeric1. It is a natural antiseptic and antibacterial agent.Application of Turmeric paste is useful in cuts and burns.
2. When it is cooked with cauliflower it works as a preventive against PROSTATE cancer.
3. Adding this to food will help in preventing breast cancer.
4.Reduces the risks of childhood leukemia.
5.It has proprieties that can prevent melanoma and can kill existing melanoma cells to die.

6.It prevents and slow the progression of Alzheimer diseases by removing amyloyd plaque build up in the brain.
7. It detoxify liver.
8. It slows the progression of multiple sclerosis in mice.
9.It helps in inducing metabolism and reducing fat.
10. It has anti-inflammatory properties so it useful in treating arthritis and rheumatoid arthritis.

Skin & Exercise...

Skin & Exercise…

​Did you know that skin is the largest organ in the body!

Our skin covers 18.5 square feet, weighs 9# and has 11 miles of blood vessels going through it!

Our skin regulates our body temperature and it also can regenerate itself!

Click on the link below and read more about what exercise can do for your skin!


September 15th, 2016

Why is water so important-at any age?

I tell all my clients to drink water during the day, before working out and post workout. Many times they ask me why so Why do I tell them that?

Did you know that water makes up anywhere from 55% to 78% water depending on the size of your body. Water has numerous health benefits with no added calories, carbohydrates or sugar.

Experts recommend drinking 8 to 10 glasses of water every day to maintain a healthy body. Water helps to keep our bodies well hydrated which is very important because almost every cell in our bodies needs water to function properly.

Just a Few Healthy benefits of drinking water are:

Relieves Fatigue
When there is less water in your body, there is a drop in your blood volume which in turn makes   your heart work harder trying to pump oxygenated blood into your bloodstream as well as other major organs and causes them to work less efficiently. Fatigue is one of the first signs of dehydration. When you drink adequate amounts of water, your body will function better and reduce fatigue.

Aids in Weight Loss

In a clinical trial, it was found that if you drink two eight ounce glasses of water prior to your meals it can help suppress your appetite and hence support your weight loss goals. When you drink water it fills your stomach and decrease the tendency to eat more.
Water is also a great replacement for high-calorie drinks like sugary fizzy drinks, soda and alcohol all of which contribute to weight gain.

Promotes Healthy Skin

Water helps to keep the body well hydrated which improves blood flow to small blood vessels and promotes healthier, younger looking skin. Water also helps to replenish skin tissues, keeps your skin moist and increases the elasticity.

Regulates Body Temperature

Having an adequate amount of water in your body helps to regulate your body temperature. If we have a well-regulated body temperature, we will feel more energetic when exercising. Water is most helpful in keeping your joints and muscle lubricated which will help to prevent muscle cramps and other injuries.

Improves Mood
Mild dehydration can have a negative effect on your mood and your ability to think. Studies indicate being dehydrated can take a toll on your mood and cognitive function.

Just think about how happy, healthy, and energetic you will feel every time you drink a glass of water!

How Did You Sleep Last Night?

How are you sleeping?   If you’re reading my blog I am guessing adequate sleep may be becoming more difficult.  However, if you are not getting at least 6-7 hours of good sleep, you are likely to experience foggy thinking, lower productivity, emotional lows, memory issues and slow recovery from physical activity. In fact, poor sleep actually shows in your face and in your body posture.  One important fact that is often forgotten is that your body repairs itself only while you sleep.  In short, if the sandman is not showing up at night, he is robbing us of a lot in our lives and bodies, including our youth.

What can you do about it?  Well, the easiest and cheapest place to start is sleep hygiene.  Here are 11 tips to establish better sleep hygiene:

  1. Allow enough time for 7-8 hours of sleep.  That usually means going to bed earlier.  It is not always possible, but try to do your best.
  2. Make your room very dark and quiet.  This is more significant than your think.
  3. Eat lighter meals at night preferably before 8pm and don’t eat right before bed, the glucose in your blood will provide energy which is Not what you want at 2 am.  Also, what you don’t burn will be stored as fat.
  4. Be consistent with sleep hours.  Try to have a consistent time pattern.
  5. Avoid or minimize alcohol.  Yes, it makes you feel tired, but it interrupts normal sleep patterns.
  6. Don’t consume caffeine after lunchtime.  Caffeine stays in your blood at least 6 hours.
  7. Read instead of watching TV before bed.  The mind patterns and light from the screen interfere with sleep induction.  This is a biggie for a lot of people.
  8. Turn off the computer and cell phones an hour before bed if you can.  It has the same effect as watching TV with the potential of adding additional stress.
  9. Keep your room as cool as possible.  Cooler temps really help to fall and stay asleep.
  10. Plan your next day the night before and write down all your “to-do’s” on paper before bedtime.  It will empty your mind and help reduce nighttime mind racing.
  11. Before bed take time to feel some gratitude for what you have.  If you’re healthy, if your family is well and healthy, if you had something good happen…….you can always find positive things to feel gratitude about.  This kind of positive thinking actually stimulates hormones in your brain that not only helps sleep, but aids in physical recovery and well-being.

Improving sleep hygiene should always be the first step in getting a better night’s rest.  If sleep is still elusive, then there are a variety of pharmaceutical or natural sleep aids available however I like sleep hygiene as a first solution because it gives the body what it needs to be naturally vibrant and active.  Medications, no matter what they are will have some side effects and address the symptom not the problem.  I hope this helps you if your struggling with sleep like so many of us are.
Sweet Dreams – Dianna Marcks