Want to Live Longer and Stronger?  You Can Make That Happen with Strength Training.

Most of us have noticed the change is our body composition, strength and appearance as we’ve gotten older. We gain weight, we lose our ability to do what we used to – climb stairs easily, get up and down from chairs or the floor easily, carry groceries easily – and often our bodies don’t look like the used to. It seems inevitable and it’s frustrating. Guess what? It’s not inevitable. It doesn’t have to be frustrating. You have a choice about how you age. It’s loss of muscle that not only contributes to weight gain, but also causes daily activities to become more difficult. As far as weight gain goes, in general, we add about 10 pounds each decade after midlife. The answer for many of us is

Exercise for Brain Health

Many of the benefits of exercise are well known – it helps prevent heart disease, stroke, and diabetes. Exercise helps with weight control, lowers blood pressure, prevents depression, and improves arthritis symptoms, among many others. Blah, blah, blah. You’ve heard it all before, right? But did you also know about this HUGE benefit? Exercise protects against the loss of memory and thinking skills. Aerobic (cardio) exercise raises the heart rate and increases blood flow – including to the brain. With the increased breathing that often goes along with exercise, more oxygen is introduced into the bloodstream and delivered to the brain. This encourages the growth of brain volume, and the growth

Ten Mistakes I See In the Gym

Skipping the warm up Warming up prepares our muscle and nervous system for exercise. It increases the blood flow to our extremities and decreases the risk of injury. Warm up by doing anything that gets your heart beating faster and literally ‘warms you up’. Try walking, biking or whatever you prefer for about 5-10 minutes before strength training or more vigorous cardio exercise. Not having a plan It’s important to exercise all your major muscle groups – legs, back, chest, shoulders, triceps, biceps and abdominals. When you get to the gym, be sure you’re know what you’re doing and you’re working all of those muscles. I often see people wandering the gym wondering what to do next. If you’re u

Strong, Stable and Balanced

It’s safe to say we’ve all lost our balance at one time or another. Most of the time, if we’re lucky, we’re able to catch ourselves before we fall. As we get older, this ability to maintain balance, or recover when wobbly becomes more and more difficult. Having good balance is part of a complex sensory and motor system combination. Vision perceives direction and motion; the inner ear system monitors motion and helps us with orientation, such as which way is up; and proprioception, the ability to feel where we are in space, are all factors. And of course, muscle strength, flexibility and reaction time are required. All of these are affected with age. And not for the better. When, even one of

Karen Marcouiller

Personal Trainer and Health Coach

National Sports and Conditioning Association (NSCA)

American Council on Exercise (ACE)

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