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Fit Over 40: Daily Activities to Maintain an Active Lifestyle - Scottsdale Living Summer 2012

Fit Over 40: Daily Activities To Maintain An Active Lifestyle

Stretching

I’m not talking about a stretching class. I’m talking the type of simple passive movement of sitting on the floor at home, lean forward, side to side, twist and rotate, and move your body any and all ways you can think of. If you don’t allow your joints to move through full range of motion, they will reduce movement range of motion. Do this every day.

Strengthen

I’m not talking about the weight room. I’m talking sit-ups on the living room floor and push ups on your knees or toes. You can do these every single day. Add to this some bodyweight deep full knee bend squats. These three simple movements will create movement in the following joints: wrist, elbow, shoulder, scapula, spine, ankles, knees and lower back. Theses movement will preserve your valuable muscle strength and preserve lean body mass in your forearms, biceps, triceps, back, shoulder, chest, abs, thighs, calves and lower back.

Keep Moving

With aging, there is decreased natural physical activity. This might account for two or three percent of the daily movement that occurs during most of our younger years. When you turn 40, I think this has been reduced to zero. You could replace this by everyday performing the movements previously described. You have to put movement back in your life. This has nothing to do with organized exercise or going to the health club.

Mommy With A Body

Here is a note for women. As you turn 40, hormone levels begin to decline. But from my un-scientific field observational research, some of the best exercise bodies I’ve ever judged in competition or witness in general have been females in their late 30s and early 40s who have kids. In the sport of women’s bikini and figure, a large percent of the highest placed finishers are near 40 and over.

For more information about maintaining an active lifestyle, visit villageclubs.com.

Source: Kevin Shepard, certified personal trainer and nutritionist at DC Ranch Village Health Club

Scottsdale Living Magazine Summer 2012

Fit Over 40, Scottsdale Living Magazine Summer 2012

Fit Over 40: Lifestyle Adjustments For A Healthier You

Fit Over 40: Lifestyle adjustments can give you the beach body of a 20-something.


Being buff is tough, especially after you turn 40. But a few adjustments to your exercise and nutrition habits will help you rock it like Rihanna at the beach this summer.

“Many people at 40 disqualify themselves from so much because of their age,” explains Adam Petropolis, district fitness manager at Mountainside Fitness. “There is not a certain age where everything is automatically downhill from there. The body can and will adapt and evolve regardless of your age. Obviously younger individuals have a different hormonal make-up than somebody turning 40, but that doesn’t mean 40-year-olds can’t achieve the best physiques of their lives.”

But before the first crunch, squat or spinning class, 40-somethings need to start at the dinner table.

“For 40-year-olds, I preach that which I have been following for years – a healthy diet,” says Dr. Burt Faibisoff, a surgeon with Four Peaks Plastic Surgery in Tempe. “It’s one of the best things you can do for yourself to look and feel better.”

One of the reasons 40-year-olds fall into unhealthy nutritional habits is lifestyle changes.

“Usually, income is rising, which causes more meals to be eaten out of home,” says Kevin Shepard, certified personal trainer and nutritionist at DC Ranch Village Health Club. “This causes an increase in calorie intake. With rising income there might be more travel. Any travel usually causes an increase in calorie intake. For some, life is accelerating. With this life acceleration, people tend to place healthy eating on the back burner. This leads to increased calorie intake. Basically, people at this age eat too much, and they are not exercising enough or have enough muscle mass to burn the calories.”

To control how much you eat, Shepard suggests buying a food scale.

“Learn correct eating portion size,” he says. “There really is not one food choice that should be excluded, just don’t each as much of it. You have to learn to eat less of everything.”

With the food scale, Shepard suggests buying a body weight scale and — not obsessing over your weight — but checking your weight weekly or bi-weekly.

“You’ll gain 10 pounds before you gain 15 pounds, and if you monitor your weight regularly you will know this,” he says. “Usually weight gain after age 40 is fat weight due to muscle mass loss. Eat quality protein food choices, fruits, salads, and vegetables.”

Once 40-somethings have their food consumption in order and are ready to get their bodies back into belly-baring condition, many are turning to cosmetic surgeons to give them a jump start.

“The goal for many patients is to maintain the slender and fit look,” Faibisoff says. For women (in their 40s), it’s breast enlargements and lifts, plus liposuction. Men want to get rid of the belt of fat around their mid-section, particularly the area below the belly button and love handles.”

When it comes to getting fit or staying fit, Petropolis stresses the importance of learning from experts.

“Exercise is a science, and it’s ever-evolving as new research comes out,” he points out. “This can be especially dangerous with men who remember the exercises they did for high school football and try to jump right back into those. The ego can get the best of men in this scenario.”

Petropolis says that if exercise is not your area of expertise, it’s wise to invest in a personal trainer to get you started.

“If you want the latest and most up-to-date methods, work with somebody whose job it is to be educated in such things,” he says. “Once you finish with a package, you should have a much greater understanding of exercise and specifically strength training.”


Fit Over 40

Mai Ling Chan, 40, is the mother of two boys, ages 16 and 13. To stay fit, she does strength training at Mountainside Fitness. “Working out three times a week is part of my life now,” she says. “I love how strong my heart is and how much my body can do. And my kids are so very supportive of me. They even help to make dinner on the nights I am a little later at the gym.”


For more information about staying fit over 40:

Mountainside Fitness
11611 E. Sahuaro Dr., Scottsdale
(480) 889-8889
mountainsidefitness.com

Four Peaks Plastic Surgery
1492 S. Mill Ave., #201, Tempe
(480) 968-2945
fourpeaksplasticsurgery.com

DC Ranch Village Health Club
18501 N. Thompson Peak Pkwy., Scottsdale
(480) 502-8844
villageclubs.com

Scottsdale Living Magazine Summer 2012

Toning Tips - Scottsdale Living Magazine Winter 2012

6 Toning Tips, Becoming Fashionably Fit

Kevin Shepard, a personal trainer at the DC Ranch Village Health Club and Spa, and Chance Pearson, northwest district manager for Core Concepts Personal Training, offer tips on toning and becoming fashionably fit.

No late-night binging

“You don’t fill up the car and then turn off the engine,” Pearson says. “Don’t fill up late in the day when you’re less active. The body just stores than energy. That translates into weight gain.”

Cut back on sugar

“Sweets are a calorie torpedo,” Shepard says. “Attacking sugar consumption alone and doing nothing else will help you lose inches. If you need to satisfy your sweet tooth, eat a piece of fruit.”

Don’t get fancy

“Lunges are a great exercise that you can do anywhere and any time,” Pearson says. “On vacation, when I’m overindulging, I do lunges on the beach. It’s a great exercise to tone the butt and thighs.”

Maintain balance

“Isolation creates imbalance,” Shepard says. “Do exercises that improve your overall fitness.” Shepard recommends multi-joint exercises like deep and full squats, step-ups, step-backs and step-forwards to shape up problem areas like the butt and thighs.

Get well-armed

“Seated triceps dips, which can be done anywhere using your own body weight, are the perfect way to tone the shoulders and backs of your arms,” Shepard says. “If you do 100 two times a week — you don’t have to do all 100 at once — you will see amazing results in a short amount of time.”

Make cardio count

“Most people do cardio for long amounts of time and make little or no progress,” Shepard says. “That’s because they don’t push their limits. Twenty minutes of high-intensity cardio three times a week will result in serious progress in eight weeks.” To know that the intensity is sufficient, Shepard says sweat should be running down to your underwear line. If it isn’t, you aren’t pushing yourself hard enough.

For more information to toning your body and keeping in shape, visit villageclubs.com.

DC Ranch Village Health Club and Spa
18501 N. Thompson Peak Parkway, Scottsdale
(480) 502-8844

Scottsdale Living Magazine Winter 2012