Fitness & nutrition tips and tricks For over 50's & 60's
Learn how to exercise and eat to:
Look good
To move well & build strength & stamina into your 80's and beyond.
Build neural connections and a healthy brain
Look younger
Enhance your hip replacement journey
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1. Get eyes on you. Or get someone to video movement.
2. Is your gait, ok?
3. Are your hips coming down evenly when you squat? If not take a step back/regress your movement ,or reduce the weight. You may have a lower threshold for risk now. this is up to you to determine. Seek advice from someone who gets your goals.
Advanced Exercise Post Hip Replacement: Listen To Your Body. Be Prepared to Regress
Step ups were a good regression when dead lifts caused problems. Body weight first then adding weights This is a great exercise to strengthen the glutes.
I also offer the revolutionary stick mobility classes.
What people say:
“My back and neck pain have disappeared”
“I have so much more flexibility”
” I feel fantastic after a class”
” the sticks help me do exercises I thought I could no longer do.
What to eat for your goals. Do you want to boost performance,
lose weight or gain muscle? Macros+
Free Nutrition Report !
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move better live longer.
Most of us want health-span not just life-span. We want to move well, feel awesome and look good.
TIPS TO GET YOU THERE
Eat protein at each meal. As you tune into your diet you may choose to try 30 to 40 grams of protein at each meal. Do your own research. Listen to Don Layman episode224 the drive Peter Attia podcast. As we age keeping muscle is a priority. You can completely change how your body looks by increasing protein ( Stacey Sims )
Lift weights. Start small. Progressive overload is key. For beginners focus on quality of movement. Technique and range of motion first. For women who are already working out try lifting heavy. Try 3 to 5 sets of 5 reps. The lower the reps the higher the weights.
Be consistent 5 minutes a day is better than no minutes. Build up.
Do zone 2 work to build your mitochondria. That is 70 to 80% of your max. heart rate. Easy way to estimate this is 220 minus your age.
Include High Intensity Interval training Work. Mitochondria are the power house of your cells. They produce energy for your brain heart liver and muscle. Th more healthy mitochondria you have the better you will feel.
Things happen along our journey. Accidents, osteoarthritis or congenital differences can occur leading to a Total Hip Replacement. It is a highly successful surgery and you can continue to be strong and active post surgery.
Get the results you want and deserve
I am a qualified Personal Trainer, Well-being Coach(have a social work degree) and Nutrition Coach. I am an older coach so I get you. I am retired and wish to offer you information free of charge.
Lose weight /improve body Composition
No restrictive diets.
Sustainable in the long term
Habits based. Lets look at foods that nourish your body and your brain.
Manage Stress
Stress management and adequate recovery is super important. A little stress can help us perform. Chronic stress disrupts nearly every system in our body. If you don't get enough sleep you can eat 22% more calories on any given day. Managing stress makes us feel, look and perform better. I use the latest technology to help balance the sympathetic and parasympathetic nervous system. That means less stress for you.
The exercises shown in this video were done to strengthen hips and glutes 7 weeks post Total Hip Replacement. Always seek approval before doing any new exercises. They can also be used by beginner exercises. **If you are having trouble viewing these either use google chrome browser or press view on You Tube.
Disclaimer
The advice provided is not a substitute for advice from a medical professional.
Particularly around any Total Hip Replacement exercises or diets Medical clearance or approval is required.
If you are starting a new program for the first time changing key components of your diet or have health concerns, please chat with your GP or Health Professional.
No matter what health challenges we are faced with exercise, good nutrition, resilience and positive mindset will help us overcome them.
The Bottom Line Health Is Everything!
Come join the Gemfit Community.
It doesn't matter where you are today. You are nowhere compared to where you can go.
I look forward to helping you so you can be your best possible self.
Lifestyle Articles
Believe In Yourself
What we say to ourselves how we see ourselves and what we do impacts our identity.
The most important message is that no matter where we are today we are good enough.
We choose to improve ourselves and to become our best possible selves.
But right here, right now, you and I, we are Amazing!
Never stop learning and achieving your goals. Then you will be triple Awesome!
Check out what the Optimise Me program looks like below.
How Aging Changes Our Bodies
Studies have shown that after 2 months of strength training by a previously inactive individual over the age of 50, it is possible to regain a level of strength that he or she had when they were 20 years younger. Posture: At any given time 20% of people report having neck or back pain.Often we are unaware that some of our health issues such as digestive disorders or hormonal issues may also be related to poor posture. We can improve our quality of life and sporting performance with improved posture. As we age it becomes even more important as poor posture effects out centre of gravity. This leaves us more at risk of falls and other health issues such as degenerative spine disease.
Exercise Alters the Course of Aging
Resistance training for health and longevity. When done using progression and load bearing you can build strong bones and strong muscles.