We all have resisted doing regular exercise in our life one time or another for whatever reason. But I've found if we can connect with ourselves & understand what the resistance is and connect with our goals, exercise and eating healthy has a new meaning. It's exciting, invigorous, and ever - changing. It has a sense of accomplishment and the benefits are endless. In my daily practice with clients, it amazes me the dedication & discipline that people over 50 have. This demographic is well in tune with what they want out of life and how they want their bodies to move and it's absolutely inspiring!
I've tried to analyze what can I learn from this motivation and pass it on. I’ve found it helpful to focus on the future in this scenario. After turning 30, it wasn’t hard to notice the difference in my body than when I was 20. Exercise had always been a struggle in my life because of poor habits as a child. I hadn't accepted that exercise was so crucial until my late 20's. After a couple of sports injuries I realized I hadn't had to work on anything too hard for my body's athleticism, it just came fairly naturally. Now my weight on the other hand...has always been a struggle but that's a whole other discussion.
BUT… I will say if I had built those habits young & stayed consistent with regular activity, I don't feel the struggle would have been as difficult, if present at all. Now in my late 30's I am so clear on the benefits of incorporating exercise and proper food consumption into my daily routine. Because when you’re consistent with it, it's no longer a thought, it's a feeling that you will experience regularly and there isn't anything else that can replace it. Consistency is the most important part of any workout routine.
Now more than ever, I'd like to encourage you to realize the importance of listening to your bodies & planning for the future. I have seen some of the strongest, talented athletes over 40, heck over 50!!!. It's about the drive. Strength training, flexibility, balance, coordination, as well as, cardio vascular conditioning should be a part of our workout routine. I'm saying this because we need to educate ourselves on what our bodies need, & listen to our mental messaging system. This is the spirit part. I feel true "peace" is having our hearts, mind & body in synchronicity. I share this because for many of us, our struggle has been getting there, but once into activity it can be pure bliss after the initial few minutes. I hear this all the time. I know there are others with different obstacles. But the big question remains…when in your life is it the time to incorporate exercise into your daily routine. Please don't let it be something tragic that inspires you or doctor ordered.
Don't wait that long to feel good. Spend a couple of minutes deep breathing & relaxing, getting in touch with your mind, body & spirit. Create a list of your true wants & by that I mean, take the time to list what makes you feel good & brings joy to your heart. Try not to list what others ideals are for you because your long lasting ultimate motivation will come from within. Laminate your list & stick it in your purse. Let's also be leaders to our children. If they see us doing it, they will follow… it's that simple. Think of all the habits you've picked up along the way from your youth and your parents. I like to keep exercise exciting by varying it. Also my music really moves me. I created a list of songs on my nano that make my feet jump & my heart sing. It pushes me through my session with a smile.
I'm sharing a sample of my own workout for this week of Sept 29th as an example of an efficient workout that has balance, coordination, cardio vascular condition, strength & variety. It has all the elements of functional training as balance & coordination are sadly the first to go as we age & yes we want to keep sharp for our children & grandchildren! Hope you enjoy it. Please note this is NOT a beginner workout so please don’t try to jump right in. Progression is key. This is just one example of my numerous routines. I often play with the variables of intensity, rests periods, rest days, reps, weights & goals. The point is to play. That keeps me going.
Monday:
Light warm up stretch
10 sets of stairs in Santa Monica mountains, either rotating loops of jogging in between each set, playing with the variables of skipping every other step, running the sets, single step, etc.
10 minute unwind stretch!
Tuesday: Endurance/Strength . This week, I am doing this in a circuit format, which would be 1 set of each exercise then repeat 3 times
6 min warm stretch
2 minute jump rope
30 pushups
30 wide jump squats on the Bosu
20 hamstring curls on a stability ball
20 crunches with chest fly & leg at 90 degree(10 lb weights)
20 1 leg rows with 10 lbs
2 minute of plank
2 min hold cobra
10 min unwind stretch
Wednesday: Cardio
6 min warm up stretch
3-5 mile jog
2 min side plank each side
10 minute unwind stretch
Thursday: Strength
Pilates if I can make it or sprinting intervals to improve my base running.
Friday: Endurance/Strength This week I repeated this 3 times:
6 min warm up stretch
Boxing for 2 minutes
15 explosive pushups (meaning a clap in between)
25 side lunges with slides (love those things)!!!You can use on carpet or hardwood
15 front raise & side raises on the Bosu with handle bands
2 minutes of running in place with hands on Bosu upside down
20 single leg tricep extensions with grey theraband
20 single leg reach down's on a balance beam. (depending on how sore my legs are, I will add 10 lbs onto each ankle)
1:30 hold of v-sit. Start position: Sit on the ground knees bent, feet on the floor, then lift your legs off the ground extending them a little straighter, and sitting up tall & holding this position. Hands are straight out in front of you.
1:30 of glute work with grey band. Start sitting on the ground knees bent feet on the floor.
Keep your knees close together, tie a flat resistance band around your knee in a double knot, keeping the knot behind the knee, once tied, lay flat on your back, heels together toes apart & part the band evenly for 1:30. Then same position except lift your tush up into a bridge & part the band, 1:30, last position, keep your legs bent at 90, & part the band evenly from the knees & feet for 1:30 trying to make sure your lower back is being pushed toward the mat & your core is centering you. Exhale should be on the opening of the band.
Saturday’s: Cardio
I like to jog at whatever pace my body is dictating & however far. Could be 1 mile to 8, depending on my sport schedule. Weekends are filled with fun recreational sports.
Sunday
REST!!
About the Author: Christine Lusita , is a Certifed Personal Trainer & Nutritionist in the westside of Los Angeles for more info you can visit her on www.zenpenfitness.com.
