Printable chair yoga poses PDF I recently introduced a new fitness program to my senior fitness class, which is chair yoga. The introductory class was well-received by many seniors and they are interested in adding it to our workout schedule. Chair yoga is an excellent option for those who want to do yoga without getting on the floor, and it can be done anywhere. Additionally, I have included several yoga printables that you can download, print out, and pin up in your office or workout room. Why should one practice chair yoga? Accessibility: Chair yoga makes yoga accessible to tho ..read more

When I take on a new personal training client, there is a chance that they don't own any dumbbells, but only resistance bands. However, I have extensive experience using these bands with my clients, and I can attest to the fact that they can be just as effective as dumbbells for strength training.  In fact, you might be surprised at the variety of exercises that can be performed using resistance bands and tubing. Below there is a PDF you can download, if you are trying to figure out how to use resistance bands for strength training. If you need extra help, watch the videos for more in ..read more

I really enjoy eating Aloha protein bars. As someone who is lactose intolerant, I'm always looking for vegan protein bars, and Aloha bars fit the bill perfectly. I've also noticed that they help me reach my daily fiber intake goal of 25 grams, which can be tough to achieve sometimes. So, if you're looking to add more protein, fiber, or healthier snacks to your diet, I highly recommend giving Aloha protein bars a try! Aloha protein bars are a type of snack bar that typically contains a combination of plant-based protein, nuts, seeds, and other natural ingredients. These bars are often mar ..read more

If you are a reader of my blog, you may know I suffer from osteoarthritis in my knees. The doctor told me that I would need a knee replacement one day. That day will come soon, but I'm trying to keep my knees as strong as possible. Quad strengthening exercises help me keep the knees strong and also help me recover faster when surgery is needed.  These exercises are some of the ones I always teach in my senior fitness classes. Many seniors have weakness in their legs, which may be one reason they are susceptible to falls. Below is a list of the reasons to add quad-strengthening ..read more

I have gained six pounds over the holidays. I'm determined to lose these six pounds in five weeks or sooner. Clean eating is also in the plan. A 20-minute quick morning bike ride indoors and an early evening outdoor 45-60-minute cycling session is what I will attempt five days a week. I believe I will achieve my goal, and read why this is possible below. Cycling twice a day can be an effective strategy for weight loss, especially when combined with a balanced diet and other forms of exercise. Here are some considerations and tips to keep in mind: Calorie Deficit: Weight loss ultimat ..read more

Last July, I challenged my 62-year-old body with my challenge. I found the Juice and Toya strength video via a search on YouTube. My challenge was that I would do their 45-minute full-body strength workout on Friday and Monday. I teach Les Miles Pump, Step Aerobics, and Barre classes on Wednesdays. On Sundays and Fridays, I cycled on my stationary bike for 30 minutes and I rested on Thursdays. Doing this for five months got me in excellent shape. I made some modifications due to an overuse shoulder injury, but I managed to stay focused for months.  Because I loved my challenge so ..read more

30-30-30 Diet Plan Pdf below What is the 30-30-30 Diet Plan? The 30-30-30 diet plan is an easy but impactful approach to kick-start your day with a focus on good health. It involves ingesting 30 grams of protein within a half-hour of waking up, followed by a half-hour of low-intensity exercise. This method has gained attention for its accessibility and absence of strict policies or restrictions, making it an attractive choice for those looking to enhance their fitness and fitness. The Advantages of Protein Intake Protein is an essential macronutrient that plays a critical ..read more

How to do a 30-day spinning challenge? A 30-day spinning challenge can be a great way to improve your cardiovascular fitness, burn calories, and build endurance. If you are ready to jump-start your fitness journey or if you hit a weight loss plateau, try this for thirty days. Here's how you can structure your spinning challenge: Day 1-5: Getting Started Assess Your Fitness Level: Before you begin, assess your current fitness level. This will help you set realistic goals and track your progress. Set Goals: Determine what you want to achieve during the 30 days. Whether it's weight ..read more

  Doing a 30-day vegan challenge can be a rewarding experience for both your health and the environment. Here's a step-by-step guide to help you get started: 1. Educate Yourself: Learn about veganism: Understand what it means to be vegan, the reasons people choose this lifestyle, and the benefits it can offer. Research vegan nutrition: Ensure you understand how to get all the necessary nutrients from a plant-based diet, such as protein, iron, calcium, vitamin B12, and omega-3 fatty acids. 2. Plan Your Meals: Explore vegan recipes: Look for vegan recipes online, in cookbook ..read more

  A 1000-mile challenge can be an excellent way to set a fitness goal and motivate yourself to achieve it. Here's how you can approach it: 1. Set Your Goal: Decide if you want to complete the 1000 miles alone or as part of a team. Determine a time frame for completing the challenge. It could be within a year, six months, or any other period that works for you. 2. Choose Your Activity: Walking, running, cycling, swimming, rowing, or a combination of these activities are common choices. Select an activity that you enjoy and that aligns with your fitness level and interests. 3. Tra ..read more