Fitness & Wellness

The concern for bone loss and osteoporosis has become far more prevalent. You can tell by the fact that Medicare provides a free bone density test. Bone loss doesn’t have to occur or take as much of a toll if you follow a few tips. While you may not be able to eliminate it completely or reverse some of the damage, you can build stronger bones by following a few of these tips to promote bone health.

What you eat makes a difference.

A healthy diet definitely can make a difference when it comes to bone health. While protein is an important part of a healthy diet, too much animal protein may actually be a deterrent to bone health. Some studies indicate a diet high in animal protein might lead to a loss of calcium, which is based on calcium found in the urine. However, studies refuting that show that it might be because there’s simply more calcium from the diet and it’s not calcium from the subject’s bones. While calcium is important, you also need other valuable nutrients to maintain bone density.

Are you getting enough sunshine vitamin?

Vitamin D should be readily available and nobody should have a deficit, unless they have a physical condition. That’s because the body uses the sun to create it. Of course, people in colder climates will have less exposure in the winter and chronic use of sunblocks will prevent the sun’s rays from starting the process. Getting smart sun exposure that allows a protective tan should be everyone’s goal. So should having adequate vitamin K2—not K1 that causes clotting—magnesium, phosphorus and other trace minerals. K2 is necessary to direct the flow of calcium to go into the bones, rather than leach out, magnesium and phosphorus play a role in bone production.

Boost your exercise time and add weight bearing exercises to keep bones healthy.

You may automatically think of weight lifting when you hear weight bearing exercise, but it can be something as mundane as simply walking. Weight bearing exercise makes the muscles work, which tugs at the bones and encourages the body to add more calcium to keep them strong and protected from breaking. So take a walk every day and make it a brisk one to boost your cardio and endurance, getting a double benefit. If you already have thinning bones, use low impact exercise, such as walking fast or even stomping your feet can increase the density of hip bones.

• Don’t forget your vitamin C. Not only will you boost your immune system, citrus fruit and vitamin C have been shown to help prevent bone loss.
• Is dairy out of your diet? Many people find that the older they get, the less they tolerate dairy products. If you drink alternatives, such as almond milk, make sure they’re fortified with vitamin D and calcium.
• Tackle hills and stairs with gusto. Going up and down stairs or on a hilly grade can boost the bone saving help that walking brings. Make it brisk and vary your speed to improve your endurance.
• You’ll love the kettlebell training we offer and many of the other exercises that help bone density. Come into Iron Fit for a free 3-day pass. If you have a physical condition, such as thinning bones, let your personal trainer know that, so he or she can create the perfect workout for your condition.

You can choose how you want to spend your retirement and new phase of life. You can sit back in the easy chair, watch TV, post and repost on social media or really make a difference in how you feel. You get to decide whether you want to continue on and accept gaining weight and feeling tired or fight back and boost your energy. You can build a new you in retirement, and even though it’s not easy, it can be fun!

You can enjoy your kids and grand kids without depending on them as your social outlet.

One of the problems of getting older is that your social circle tends to dwindle. You don’t see coworkers on a daily basis as part of your routine and often don’t get out with friends as much, since many of your friends don’t have the good health or ambition to get out and socialize. Even when your friends are available, many prefer not to leave the easy chair or their TV. You don’t have to depend on your family to be your social life is you decide to create a new you. Take a break from boredom and come to the gym. Everyone is friendly here and you’ll feel great when you leave.

Besides the social aspect, working out an getting fit after retirement has other benefits.

Sure, you won’t build muscle as quickly as you use to when you were young and might not even lose weight as fast, since you have less muscle mass, but you’ll still notice some great changes after just a few weeks and find there are other perks when you decide to create a new you. You’ll look younger, have more energy, lower your blood pressure and lift your spirit. Bone density improves, as does endurance and strength.

Any type of exercise is good for you, but a program that includes all types of fitness is best.

You have four basic types of fitness, endurance, strength, flexibility and balance. We provide a program that addresses all those types of fitness, to help you live better and more pain free. If you have limiting conditions, you’ll have a modified program that addresses that problem. You’ll find the variety of exercises and equipment will keep you interested and even excited to workout. I know many people who first use kettlebells, love not only their challenge, but also the fact they provide a whole body workout and address several types o fitness at once.

• You really can turn back the hands of time when you workout regularly. Exercise lengthens the telomeres, which protects the chromosomes and keeps you younger on a cellular level.
• Never give up. Life is always filled with surprises, some are good and some more challenging. As long as you keep striving to be a bit better every day, you’ll be amazed at how much you’ll accomplish. Make living healthy and doing something to make you healthier every day a goal.
• While working out is important, so is healthy eating. Take up the challenge to change your menu to more whole foods and ones that are good for you. If you hate cooking, making new types of salads is great!
• Don’t worry if you aren’t sure where to start. You can begin by taking a walk or even coming into Iron Fit where a personal trainer will create a program designed especially for your level of fitness, special needs and goals.

If you want to stay healthy as you get older do what many of my clients in San Antonio, Texas, do. Make smarter life choices. They know it’s never to late too start making lifestyle changes by working out, eating healthier, getting adequate sleep, drinking more water and more. In fact, you make the decision whether you want to be strong and fit or follow the path we normally attribute to getting older and get frail and weak.

Starting with a healthy diet is the first change to make.

It doesn’t take much thought to improve your diet. It starts by removing processed foods and replacing the food with whole foods. You might think that’s too much work, but you’d be surprised at how easy it is to do. If you have an air cooker, just toss in a chicken that has a slight coating of coconut oil and seasoning, flip it when you’re half way through and you have the meat for several meals. Hone your chopping and dicing skills to prepare fresh fruit and vegetables. Cut out sugar and soft drinks and replace them with fresh fruits. It’s not all you can do, but it’s a great start.

Begin a program of exercise.

Whether you come into my gym or do it on your own, just do it. If you’re completely out of shape, start simple. Take a walk every day and as the weeks pass, increase your speed and distance. You need strength training to prevent loss of muscle and osteoporosis. When you’re working out at home, if you don’t have weights, fill plastic milk jugs or detergent bottles with sand, adding more sand as you get fitter. Stretch more. The best way to get fit faster and safer is with a program of fitness based on your present needs, goals and fitness level. I can help you. Even if you’re completely out of shape, we have a solution to get you to your peak performance.

Drink more water.

I can’t emphasize this enough, drink more water. The older you are, the more susceptible to dehydration you are and even worse, the less thirsty you’ll feel. Signs of dehydration include feeling tired, dry mouth, headache, dizziness, mental confusion, dry skin, few or no tears and even increased hunger. Often thirst is mistaken for hunger. While not all cases of dementia occur because of dehydration, some do! You’ll flush out the toxins from the body and feel more alert when you drink more water. It’s especially important if you’re working out hard and sweating.

• A good night’s sleep is particularly important. If you don’t get adequate sleep, it not only brings on mental confusion, it can make you eat more by messing with your satiety and hunger hormones.
• What you drink is just as important as what you eat. Soft drinks can add pound and studies show that even diet soft drinks add inches to your waistline. That’s called visceral fat and the most dangerous type of fat.
• If you smoke, quit! It’s tough to do and can take a long time, but it’s worth it. If you drink more than a few drinks a week, cut back. I don’t even have to tell you the dangers of illegal drugs.
• If you’re confused or don’t know where to start, come in to see us at Iron Fit. We offer a free three day pass to see if you enjoy it and great low priced 28 day program.

Click here for more information today:  ironfitsanantonio.com!

If you’re out of shape and tired all the time, it almost seems impossible to change that. After all, just getting dressed to workout seems like a chore. Eating healthy seems too hard, too. It takes planning and isn’t nearly as easy as just driving through a quickie burger and grabbing a bite to eat. You don’t have to start all at once. You can take baby steps to build your energy and become stronger. You’ll be loving the fit life the healthier you become. It just feels good, to finally have the energy and spirit that comes from a healthy lifestyle.

If you haven’t started, don’t delay.

Every delay makes it more and more difficult. You can start by making small changes. Switch out that bottle of soda for water or put extra veggies in your meal. Park further from the store and walk more. Take the steps instead of the elevator. If you’re really out of shape, just take them up one flight and work up to more floors as you get fitter. Try a few of the quick workouts you can do anywhere. There’s a four minute Nitric Oxide dump, a seven minute workout from the New York Times and so many more. Dedicate three months to eating healthier and adding exercise to your day. You’ll be amazed at the difference.

If you’ve given yourself months to making changes, you’ll probably be ready for a full program.

Just making small changes each day should have you feeling great enough to start making bigger changes. If you haven’t already given up food with added sugar, do so. It’s one of the toughest things to do, since sugar is addictive and stimulates the same area of the brain that opioids do. It’s worth it. Focus on eating healthier food and giving up processed food entirely. That doesn’t mean that if you eat sugar or processed food all is lost. Just go back to healthier eating the next day. Start a program of regular exercise and try to do something active every day.

You’ll feel fabulous when you eat healthy and exercise regularly, but there are other things to include.

Don’t forget to get adequate sleep. You need from seven to nine hours of sleep a night to function properly. Lack of sleep not only makes you feel horrible, it also stimulates the hormone that makes you hungry and suppresses the hormone that makes you feel full. That increases the potential for weight gain. Drink more water. Dehydration creates many symptoms including making you feel tired. If you still smoke or abuse alcoholic beverages or drugs, now is the best time tackle giving up that habit. You now have the strength and resolve to do it.

• Getting healthy isn’t easy, but as you start coming closer to a healthier lifestyle, you’ll feel more energized and build the determination to do it.
• Eating healthier can actually save you money. It requires some planning ahead, like meal planning for a week, creating a shopping list and cooking for the week, but then all the work is done. You can make extra and have it stored so there’s less work the following week.
• You’ll find you love the healthier way of eating and even notice the difference when you do eat in a restaurant. You’ll make smarter choices.
• Living healthy not only means living longer, but living better. It’s not all about the number of years in your life, but the life in those years.

So many of my clients in San Antonio, Texas, have actually thanked me for helping them to eat healthier. It’s for a couple of reasons. The first and the most important is that they feel so much better and are losing weight without extra effort or feeling deprived. The second is that preparation time for a meal is often cut in half, since eating healthy means you eat simple and normally don’t spend hours slaving over a hot stove. That’s actually the first key to eating healthy, simple is best.

Read the labels on most processed foods.

You’ll find that they often have a laundry list of ingredients, some of which you can’t pronounce. It’s even worse when you’re discussing fast food. Some of the burgers aren’t hamburger, but a pink gooey slime that they make into a patty. It’s almost scary. How much healthier it is to simply buy lean ground beef, make a patty and put it on the grill. Simple is far better than complicated, especially in this case.

Chopping and assembling fresh vegetables is the easiest route to take.

You can have a delicious meal that’s also healthy with very little effort. In fact, you can actually make a week’s worth of meals in one day. Just get out the grill and put on the veggies, some salmon, shrimp, chicken and/or steak. Use some those ingredients to top a mixed green salad that has loads of other vegetables. Grilled cold asparagus is delicious, especially if the dressing has a touch of lemon to accent their flavor. It’s good with both shrimp and beef. Think of it, with a little chopping and one day at the grill, you can have a whole week’s worth of simple, clean and healthy meals.

Eating simple shouldn’t require a flow chart!

You should know what foods are proteins, which are healthy complex carbs and which are healthy fats, but after that, just remembering to eat more vegetables and include a palm size of protein and some healthy fat is all you need to know. You probably already realize that tossing that grilled shrimp on the salad provided the protein. Toss in a handful of nuts or add some avocado and you have healthy fat. There’s no need to measure each food with precision, unless you have health issues that require that. Making it as simple as possible makes it more likely you’ll stick with healthy eating.

• Chop up that grilled chicken breast, add some celery, onion and other veggies that sound interesting and then top with Greek yogurt and a bit of balsamic dressing for a salad to remember. Experiment with ingredients.
• Don’t expect every combination to taste frightfully delicious. You’ll make some boo-boos and some will just taste frightful. Get creative with your meals by adding grapes, craisins, pears and other types of fruit for extra flavor.
• If you want to get more creative, buy some herbs at the store or grow them yourself. Basil is exceptionally good in salads, just as fresh cilantro or fennel is. Find an herb you like and taste test it over part of your serving. If you like it, add it to the rest.
• Drink more water and leave the cola behind. Water is my magic elixir that clears my head, quenches my thirst and makes my body healthy. You’ll lose weight and feel better leaving soft drinks behind.