DIARY-02
This diary entry is about sustainable fitness. For all ages for sure, definitely A MUST for people over 50, and people in their 40s just getting started.
Fit 5.0 is our program for over 50 fitness enthusiasts, (like me!) and for everyone else that’s not going for insanely intense workouts, but instead is trying to practice sports in a safe fashion, with strong fundamentals, away from the social media show-off posts, and more interested in achieving serious goals, like weight loss and putting on muscle, while staying injury-free, well into later years.
I’m over 50. I play different sports, at a decent level, including boxing and tennis. I started when I was 14. I’ve never stopped because I’ve never had a major injury. Big injuries and the ensuing recovery months are often the beginning of struggles with motivation and discipline, as well as weight gain.
Reaching fifty can come with its fair share of stress, but it doesn't have to rule your life. A strong fitness routine is the strongest anti depressant in the world, and physically well , the benefits are too long to list here.
Here’s a few tips for becoming and staying safe and strong, from my own experience:
WARM UP, A LOT: I take 15 minutes to warm up. Sometimes more. I feel like an old man at 6am when I start training, stiff as hell, but 20 minutes in, I do pretty much everything I’ve always been capable of doing, but now in a more controlled, less impulsive manner.
KEEP IT SHORT BUT CONSISTENT: You want to be able to show up tomorrow, in a week, in a year, in 10 years. That means knowing that it’s time to walk away from the gym (for me typically right at an hour) even if you want to keep going. Your body will thank you. Also, If you can get your workout out of the way early in the am, first thing, that’s when your body is strongest, and less susceptible to injury.
DON’T DO ANYTHING THAT’S EGO BASED: Of course you want to show off, you’re human, everyone sees how fit you are , you want to impress the whole gym. Don’t do it. DO NOT box jump. (You’ll kill your knees). No need for kipping pullups (too intense) ; they look cool but standard pullups are just fine. Stay away from doing explosive, aggressive lifts; You don’t need bootcamp type workouts to be in phenomenal shape. Remember, you’re carrying wear and tear. No way around that. You’ve been around a while. Be mindful of that. You tear a muscle or a tendon, your life will change dramatically. Not worth it. Do NOT use gymnastic rings to do muscleups or dips: (you can use them for standard pullups, that’s fine). Rings get you to a full, way too extreme end range of motion. This compromises your shoulders. A report published by the American Orthopedic Society for Sports Medicine suggested that, among gymnastic movements, ( that so many people in the gym have adopted) rings routines are the toughest on your shoulders. Dips, in particular, can easily put the joint in a position that can tear your rotator cuff. And one little slip of the wrists, game over. You don’t need to work on stabilization to that extent; Again, not worth it.
SWIM MORE: Here in California, we’re lucky to be able to swim outdoors pretty much year round. Serious lap swimming puts on muscle, stretches you out, works up your heart rate, and of course, it’s a practice that boasts very low negative physical impact.
BE ACTIVE, EVERY DAY. Can’t do the gym today, too sore? Too tired? Go for a solid 30 minute walk outdoors. Get your heart pumping faster, get some sun on your face.
SLEEP WELL, EVERY NIGHT: Seems evident, but this is a reminder. Stay away from screens the last 30 minutes you’re awake. Read, come on, pick up a book! Then, think of 5 things you’re thankful for today, say them out loud, smile, then off to sleep for 7 to 8 hours.
IN CLOSING: You’re NOT David Goggins. You don’t need to be. You’re most likely not quite as intense. It’s impressive to watch freaks of nature on social media, you should absolutely try to emulate that discipline and consistency and strength of character, but otherwise the competition and comparison is with yourself, NOT with Instagram fitness stars. Get yourself to a perfectly adequate level that YOU can be proud of. That means tone down the ferocity just a notch, still go hard (always!), but within reason; and if you listen to your body, it’ll fire off all kinds of signals, that will prevent injury and burnout, and keep you showing up, over and over, year after year.
Keep in mind, our focus is on sustainability and discipline, not on going viral on TikTok.
DIARY-01
Embarking on a sustainable fitness journey.
Ok so you’ve finally decided, changes to your lifestyle MUST happen. Congratulations!
Here’s how to make it sustainable, finally, this time. And remember, you’re not alone. We’ve done this over and over, we’re here for you, with you. Every step of the way.
Embarking on any lifestyle change can be daunting. Most individuals find that having a goal provides a sense of direction, keeps them motivated, fosters discipline, and serves as a gauge of their progress.
If you’re aiming to enhance your physical activity, setting practical, well-defined, precise goals can help maintain your focus and motivation. Being vague screams for your brain to go back to old, familiar, unhelpful habits!
Break down your ultimate health and fitness goal into small, specific, and achievable mini-goals.
Maintain a training diary to track your progress.
Always consult with your doctor for a medical evaluation before starting any new fitness program, especially if you are over 40, overweight, have been inactive for an extended period, or have a chronic medical condition.
Setting physical activity goals involves several key principles:
Identify your ultimate goal.
Determine the steps needed to achieve your ultimate goal. Typically, a mix of strength training, cardiovascular exercises, and dietary adjustments is effective.
Establish small, specific mini-goals.
Regularly assess your progress. However, avoid scrutinizing every minor change, such as fluctuations in weight.
Adapt to changing circumstances.
Be kind to yourself. Fitness is a lifelong journey, so take it one step at a time.
Pinpoint your ultimate fitness goal with these suggestions:
Be realistic – Your ultimate fitness goal could be to participate in a competition by a specific date or swim 10 laps in the pool. Whatever it may be, ensure that your goal is attainable. Remember, not everyone can be a professional athlete or model. Consider what is feasible for you and document your goals.
Be specific – Avoid vague statements like "I want to lose weight" and make your goal measurable. Specify the number of pounds you aim to lose.
Choose a goal that holds significance and relevance to you, not others.
Once you've identified your health and fitness goal, determine how you will reach it. Different fitness goals necessitate different strategies. For example, weight loss entails burning more calories than you consume. An effective approach could include:
Engaging in aerobic activities like boxing (a very high yield workout!!).
Exercising for at least 30 minutes on most days of the week.
Reducing consumption of junk food, sugar, and trans fats.
Consuming smaller food portions.
Incorporating more fresh fruits and vegetables, lean meats, low-fat dairy products, and whole grains into your daily diet.
Set small, specific fitness goals to increase your likelihood of achieving your ultimate goal:
Understand your starting point to select activities that are comfortable and feasible for you, gradually increasing intensity at a pace that suits you.
Establish a realistic timeframe. For instance, if you aim to lose 20 lbs., a realistic rate of weight loss would be around 2 lbs. of body fat every two weeks, requiring approximately five months. A healthy and attainable goal.
Treat your exercise routines as mini-goals. For instance, one mini-goal might be to exercise on most days of the week. The more mini-goals you accomplish, the more motivated you will become. Consistent small victories are sustainable and help avoid burnout.
If you're unsure about the most effective means to achieve your specific fitness goals, don't hesitate to seek guidance and support.
Regularly monitor your physical activity to make your mini-goals measurable. Determine how you will track your progress and document every detail in a training diary. Consider these suggestions:
Measure your progress using concrete methods. For instance, if you're weight training, record the weight and repetitions for each exercise. If you're aiming to lose weight, track your weight loss.
Choose appropriate methods for measuring your progress. For example, bathroom scales don't differentiate between muscle and fat. It might be more useful to measure your body dimensions with a tape measure or notice how your clothes fit.
Use a variety of methods to monitor your progress and document it regularly, such as once a week. For example, if you're trying to lose weight, you might want to document your exercise sessions, daily diet, and weekly measurements. Acknowledge incidental achievements like increased energy levels or fitting into smaller clothing sizes. Give yourself multiple opportunities to succeed.
Celebrate your progress.
Adapt your physical activity to changing circumstances. Life may disrupt your training schedule, but you can cope with interruptions. Consider these suggestions:
Plan for handling interruptions. For instance, if you can't exercise as usual while on vacation, opt for walking or using the hotel's fitness facilities.
If you sustain an injury or fall ill, don't abandon your fitness goals. Instead, adjust the timeframe for your ultimate goal. Establish micro-goals to keep you on track during your recovery. For instance, you may be too unwell to exercise, but you can improve your diet. Document these micro-goals in your training diary to maintain your motivation.
If your fitness goal seems daunting, revise your mini-goals and remain motivated.
Physical activity – be kind to yourself. At times, your fitness goal may seem overly ambitious. For instance, you may be losing weight more slowly than expected, or you may not lose any weight at all (remember, muscle weighs more than fat). Focus on how you feel, as you know yourself better than a set of scales does.
The initial months of a new exercise program are often the most challenging. Adjust your short-term goals, persevere, and trust that things will become easier with time.
Celebrate your achievements, no matter how small. Committing to a healthier lifestyle is a significant accomplishment, even if your fitness goal is more challenging to achieve than anticipated. Reflect on how far you've come since the start of your training diary.
Have a secondary fitness goal in mind. For instance, if your ultimate goal is to lose 20 lbs., your secondary goal could be jogging for 20 minutes. Achieving this secondary goal is still a noteworthy accomplishment.
Don't give up. Your goal is so so important for the rest of your life.