Learn how many days per week to exercise, how to select weights for strength training, when to rest, and much more! How Many Days Per Week Should I Exercise? Exercise is not one size fits all – which is actually great because you have tremendous flexibility and autonomy to decide what works best for YOU! Your goals, your schedule, your level of fitness, and quite frankly, your interest. It's important to create a fitness plan that is sustainable and enjoyable so you can stick with it over the long term. Follow these guidelines to determine how to set your perfect schedule: Set health & fit ..read more

Behind the Member Spotlight Series It's amazing to see how much our women build strength & confidence over time. While we're regularly inspired by our clients, twice a year we like to step back and celebrate special journeys. Today, we honor Debbie, 60 years young! Debbie has been with us less than a year but her incredible consistency has been extremely motivating to everyone in her presence. Not only is she improving physically, she's making new friends, feeling better, and really a joy to be around. Check out her full interview! ------------------------------- Working? Retired? If retir ..read more

What is muscle soreness and why do we get it? Muscle soreness after exercise, also known as Delayed Onset Muscle Soreness (DOMS), is a normal response to physical activity, especially if you're engaging in new or intense activities. It is caused by microscopic damage to the muscle fibers, which triggers inflammation and the release of waste products into the surrounding tissue. This may feel uncomfortable but it's also a sign that your muscles are adapting and growing stronger in response to the stress of exercise. Should I be sore after exercise? Soreness after exercise is common and can indi ..read more

What Are Pelvic Floor Muscles? The pelvic floor muscles are a group of muscles that support the pelvic organs and help control the bladder and bowel. You can think of these muscles like a hammock in the pelvis, supporting pelvic organs including the uterus, bladder, and rectum. What Can Happen If Pelvic Floor Muscles Are Not Strong Enough? Urinary incontinence: As women age, the muscles of the pelvic floor can weaken, which can lead to urinary incontinence or leakage. This can happen with activities such as coughing, sneezing, laughing, or physical activity. Fecal incontinence: The bowel, rect ..read more

When you think about your “core” thoughts of six pack abs, sit ups, and a muscly-looking stomach may come to mind. Have no fear! Your core is about so much more than looks. What are “core” muscles? The core is a group of muscles located in the midsection of the body. It includes the muscles of the abdomen, lower back, and hips. Together, these muscles are important for maintaining balance and stability, as well as supporting the spine. Why is it important to have a strong core? Adequate core strength is particularly important as we age. A strong core can help prevent injuries, improve posture ..read more

Worried about loss of bone density as you age? Let's dive into osteoporosis, what it is, and what you can do about it. Osteoporosis Definition & Background Osteoporosis is a growing problem among seniors. Osteoporosis is a bone disease which causes bones to become weak, brittle, and easily susceptible to fractures and breaks. About 54 million Americans have osteoporosis or low bone density putting them at an increased risk for osteoporosis. Osteoporosis symptoms can be difficult to look for because there are typically no symptoms in the early stages of bone loss. As the bones weaken, sympt ..read more

Welcome To Our New Website! We’re Proud To Serve Long Beach with Small Group Fitness Classes! At Fit After 50, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering Long Beach a hands-on approach to Small Group Fitness Classes. And you don’t need any prior experience to succeed! Come visit us at Fit After 50 and see for yourself what makes us the best Small Group Fitness Classes facility in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today! And don't forget to click ..read more

What Is Strength Training? We hear a lot of exercise terms thrown around – strength training, aerobics, weightlifting, etc. But do we really know what it all means? Let’s break it down. Definition Strength training (or resistance training) works and builds muscle by using bodyweight, weight equipment, resistance bands, dumbbells, etc. Importance of Strength Training For Women Bone health Strength training can increase bone density. This is important to reduce the risk of osteoporosis, and even reverse some bone weakness if osteoporosis does occur. Muscle development It’s natural for muscle to ..read more

We’ve all seen friends, family members, or other loved ones with poor posture – and maybe even a little stopped forward. From the outside, it may not seem like a big deal but there can be detrimental consequences. Stooped posture changes center of mass (COM) and makes it more challenging to stay upright. This is generally associated with frailty and contributes to a host of poor health outcomes, including increased risk of falls, hospitalization, and even mortality (1). An estimated 1 in 4 Americans aged 65+ falls each year, with immeasurable unwanted consequences. You don’t have to be one of ..read more

When it comes to food, portion control is my biggest issue. Unfortunately, my husband is the same so it’s not a very helpful dynamic for accountability! It’s easy to get caught up in the moment a next line Here are a few tricks we’ve learned along the way to help us with our goals. Don’t keep the temptation in the house! One of the rare times we want to ADD barriers to our lives. Portion control! How about a scoop of ice cream from a shop instead of a pint? Get a slice or two of pizza instead of a whole pie. Craving a burger & fries? Keep it to one order of fries and split them. Drink more ..read more