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by Coach Catherine



Well I turned 45 in December.  The good news is besides a few extra wrinkles and smile lines, a few more aches and pains and having difficulty reading small text, I feel as good as when I was in my 20s.  That can be a true testimony to the benefit of exercise! Use it to reverse the aging process!

Aging is an inevitable part of life. One can expect certain changes, such as graying hair and wrinkled skin, to accompany aging. In fact, the cosmetic industry preys off our attempts to reverse some of these changes. But many of the changes commonly attributed to the process of aging, specifically within the musculo-skeletal system (the bones, muscles, joints, ligaments, tendons and cartilage) are in fact, a result of physical inactivity or disuse.  The old adage “use it or lose it” appears to ring true.  Muscle tissue, strength, bone density, cardio-vascular fitness, energy levels and functional performance appear to be preserved through exercise. There seems to be no magic pill or drug that holds as much promise for sustained health as a lifetime program of physical exercise and good nutrition!  Many of these age-associated changes can be prevented, reduced in their severity or managed!

Follow the following tips to ensure you stay “forever young”:

Top Exercise Strategies:

  1. Strength train 2x/weekincluding 1 set of 8-12 reps of a variety of exercises, like we do in boot camp
  2. CardioVascular exercise 3-5x/weekfor 20-60 minutes with activities using variable impact like walking, stair climbing or fitness classes
  3. Perform postural training exercises– perform exercises that strengthen your core and back
  4. Perform balance training– include 1 leg exercises into your program and life
  5. Incorporate stretching, mobility and release exercisesinto your program to maintain your flexibility as you age
  6. Register for Mind-Body Relaxation programslike Tai Chai, Pilates, Yoga or Meditation
  7. Manage your stressthrough various techniques including massage, reading, vacations, and prayer.
  8. Perform pelvic floor exerciseslike Kegels
  9. Enroll in active social programs like running clinics, ballroom dancing or gardening courses – Being part of a fitness community can help exercise adherence and a promote a sense of well-being.
  • Participate in programs that provide somebrain traininglike choreography classes, hip hop, funk or take some personal growth and development courses – Your brain is like your muscles – you don’t use it, you lose it!


Top Nutrition Strategies:

  1. Eat a lot of fruits & vegetables– Make this the staple of your diet
  2. Eat a balanced diet that is rich in fiber
  3. Drink 10++ glasses of water per day, or 1 gallon
  4. Consume 5 smaller meals/snackseach day
  5. Manage salt, sugar and low quality fat intake
  6. Avoid caffeine, alcohol, cigarettesand other drugs
  7. Control portion sizes


Yours in Health, Fitness & Business 
Coach Catherine

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