If you want to GROW you got to ROW – building arm support and good posture with strong Rhomboids

If you look through the muscle magazines you will see some of the worlds top ranked bodybuilders of the day and yesteryear and you are going to see them in one setting or another doing some form of a rowing exercise. They all do it because it will make you grow more lean muscle mass. Now, before I lose anyone who may be thinking they do not want to grow or get big muscles let me stop here and explain something.

Using the word grow is relative to what you are looking to do. You grow in many ways and the control of what type of muscular growth you get is going to be related to:

• What type of moves you use
• What you eat
• How much you eat
• How much weight you use
• How you implement your rest
• Supplements you take or don’t take

Rowing for Stability – Standing Single-Arm Row with Dumbbell

With a one-arm bent over dumbbell row you will strengthen key rhomboid muscles that support rotation and retraction of the scapula (shoulder blade).

Stabilized Abs and Stronger Inner Thighs

As you have been reading the last few weeks of my newsletters you see that this is a series of ideas and suggestions for those who are just getting started on a fitness routine later in life.

Remember: no matter what your fitness level happens to be at this time, you can take any of these exercises and tips and modify them to work for you in the beginning, intermediate or advanced levels. It’s all about getting started and sticking with it.

This week we will add another exercise into your walk time. As you are moving along the way in your walk, look for a place to stop that is level and of course safe, if there is a place, if not, then do these as soon as you get back home.  If you are in a gym and walking on the treadmill, stop half way into your walk and do the exercises I have shown you. The benefits will speak for themselves.

This stop on your walk will help tone your abs

This week we are power walking again and along the way we are stopping to do some ab work.  And while you’re at it, throw in the Squat Press I showed you a while back, then resume your walk.  Enjoyable, relaxing and fun, and the weather is just right for taking your workout outdoors!  Here’s to Getting Fit the Wright Way!

Increase the fire by kicking up the pace and adding conditioning moves

If you have been reading the last couple of newsletters you know I have been talking about helping those who have aged a little and are wanting to start on the road to   fitness, feeling better and enjoying the latter years with a higher quality of life. It is never too late to get started and it is always too soon to give up.

Adding conditioning moves to your daily power walk to stoke your metabolism

The smallest move, the lightest pace is a better start to an exercise program than you might think. This week I am going to demonstrate how you can turn your walk into a WORK OUT by adding just a few extra moves along the path. Adding these simple exercises to your daily walk will increase your fat burn and stoke your metabolism.

What’s good for spirit, soul and body is good for you!

When you think of the things you want to do in your latter years, doing 20 push-ups in 60 seconds probably doesn’t come to mind. I don’t think 20-25 sit-ups will be squeaking onto that bucket list either. I think that might have something to do with the fact that for many of us, sit-ups and push-ups used to be handed out as some kind of punishment from a P. E. teacher or a coach. These exercises may not be the most glamorous in the exercise stable but they sure perform like a thoroughbred on the track of life and staying fit. There are as many benefits to sit-ups & push-ups as there are variations of doing them.

Using the Push-up to Stay-up!

Here’s an old standard that everyone dreads – yet it is one of the most beneficial moves you can do. I am going to show you several ways to work yourself back into a real push-up – this will work for any age, any level…let’s have some fun!

Are you interested in a 25% increase in longevity?

I want to start with a little known fact; eating fewer calories could increase your longevity by 25 percent. “How?” you ask.  Great question and I’m glad you asked!  Eating a little less each day activates your sirtuin gene, which increases the efficiency of your cells and improves your body’s ability to repair itself.

Last week I spoke to you about the results of being 50 plus years of age and not being able to walk a quarter of a mile in 5 minutes – it could increase the risk of death by 25% in the next six years. Well, starting an exercise program can help eliminate that risk. However, some may say “I don’t feel good enough to exercise” and that may be because you are uncomfortable carrying the extra weight and because your body is not repairing from day to day. One way to feel better, improve longevity and quality of life so you are more likely to exercise, may come when you begin to eat less calories, start losing a little weight and begin feeling much more energetic. You then may off set the increased risk of death from being unfit by eating less calories and INCREASE your longevity by 25%.  

Getting Fit the Wright Way – Stretching for Stress Relief

This week I want to share a few easy stretches that will help relieve stress when you get stiff from travel or sitting too long.  A little bit goes a long way!