Loading...

Follow Fitness for adults 50 on Feedspot

Continue with Google
Continue with Facebook
or

Valid

 

It is a wet, snowy day here in Toronto and we are 12 days into the new year.  You are probably well established into your regular routines and the excitement of the health goals that you were hoping for at the start of the year may have dimmed a bit. You are not alone, according to an article in the Huffington Post only 8% of people actually keep their new years resolutions.

Vintage Fitness has a team of 10 personal trainers that are older adult fitness specialists who have been working for the last 12 years helping people achieve their exercise and health goals. 

If you feel you have failed on your resolutions try these 5 tips to stay motivated:

  1. Be gentle with yourself: Most of us are our worst critics—think about how you would treat your closest friend if she confided that she was disappointed about giving up on her goals and treat yourself with the same compassion.
  2. Think harder about why you want the goals as opposed to concentrating on the goal.  Why do you want to lose 10 pounds? What will you be able to do that you can’t do now? How will it feel?
  3. List your barriers: Write down the things that are stopping you from achieving your goal. I am trying to drink less wine and my barriers are:
    1. It is a habit at the end of the day the signals my body to relax
    2. Many of my friends enjoy socializing with wine
    3. It is an easy feeling of escape from the business of life
    4. I don’t drink all that much—maybe I don’t need to change?
  4. Write a barrier busting plan: Think about your motivation like a muscle—the more you work on it the stronger it gets. We all have times of the day where we have more energy and discipline- make a plan to eliminate your barriers when your motivation is high. Here is my plan
    1. Dump any leftover wine from hosting out in the morning when my motivation is highest
    2. Stick to 4 drinks a week- having them on the weekend when I am most tempted
    3. Do this with a friend and check in with her 3 times a week
  5. Examine your goal:
    1.  Is it too broad? “Lose 10 pounds” is a great example of a goal that is too broad
    2. Is it time bound?
    3. Is it realistic
    4. Do you really believe it and care about it?

If you need help setting or achieving your health goals drop me a note erin@vintagefitness.ca

Good Luck

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Happy New Year! No matter how old I am the new year still brings a feeling of wanting to start new things, become healthier and create a positive shift in the relationships in my life.  Vintage fitness in home personal training has been in business for 12 years so we have a good understanding what increases chance for success.

  • START SMALL:  
    The biggest mistake we see clients make is creating goals that are enormous with no real plan or belief they can achieve the goal.  Start with a small achievable goal, have some success and move on from there.  Over the last year I have created 2 tube channels:
    https://www.youtube.com/channel/UClab-XC9gqXTBB3hZlV9ryA, and
    https://www.youtube.com/channel/UC5GxaVxxQJ4eggtgXozhM-w
    with videos of exercises that we show clients everyday.  How about starting with a goal of doing 2 of the exercises 5 days a week for the month of January?
  • BE KIND TO YOURSELF: 
    When I make new eating or exercise goals it is easy to be hard of myself and let negative thinking about what I should have done differently take over.  This year beside your new goals write down the things that you are proud of in 2017.  For me I still drink more red wine than I should be I am getting better at meditating more often.
  • DON'T OBSESS ABOUT THE NUMBERS:  
    The easiest way to kill a fitness goal is focus only on the numbers- body weight, waist measurement ,body fat %.  Health metrics are important but also write down how achieving the goal would impact your life—will you have more energy, be able to go on a trip you have always dreamed of? Add vibrant years to your life?
  • ASK FOR HELP:  
    If you have set the same resolution for the last 5 years and haven't managed it you may need some help.  If you need some help or advice about exercise or live in the Toronto area and are interested in at home personal training drop me a note erin@vintagefitness.ca and we can book a free 30 minute consultation.
  • GET SPECIFIC: 
    Our team of personal trainers spend time with clients during their first session transforming their wishes into tangible goals that can be written down, measured and tracked.  Goals such as “I would like to be stronger” turn into “Building leg strength as measured by the sit to stand test- improvement of 20% in the next 3 months”.

Good Luck

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

If you are feeling demotivated but know that exercise would help you to feel more energized, gain strength and improve your balance try 2 personal training sessions to see if it is the right fit for you. 

The Support St Joseph Health Centre promotion was launched on November  and is only available until December 31st.

Promotion Overview:

  • Investment is $200 + HST
  • Includes 2 in home personal training sessions with an older adult fitness specialist
  • Full fitness assessment
  • Personalized fitness program
  • Strength and balance DVD.
  • 50% of the proceeds will go to St. Joseph’s Hospital

    Order Now

    Or call Erin (416) 951-7978 for more information

    *Vintage Fitness has personal trainers across the Greater Toronto Area i including Toronto, East York, The Annex,Cabbagetown, Port Credit, Rosedale, Forest Hill, Leaside, Lawrence Park, Eglinton West, Etobicoke, Mississauga, Oakville, Burlington, Brampton, Scarborough, Pickering, Ajax, Whitby, Oshawa, Aurora, Richmond Hill, Unionville, Markham, Vaughan, Thornhill, Maple and Stouffville.

Happy New Year!

Erin

Vintage Fitness

Click to Call    416-951-7978 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Meditation Video:

Ok I admit that last week I started to count down the number of holiday lunches, events and plays left until we bring in 2018 and I wondered if I was missing the point.  I realized that I was really just trying to get through the holidays instead of taking time to think about how I could enjoy them. I felt like I had lost control of my schedule.  I didn’t want to let anyone down and I genuinely wanted to see most of the people at my various events but I felt overwhelmed.

Here are a few things that I am going to try to take control of my schedule and enjoy my time over the holidays:

  • I plan to spend the day in my PJ’s on December 27th and not feel guilty
  • Give myself a break with the last-minute gifts and realize that I have done enough
  • Write a card to each of my kids and to my husband telling them how important they are to me
  • Say NO to a few events
  • Order in instead of cook when hosting
  • Schedule in a workout everyday
  • Ask for help with the rest of my wrapping
  • Make sure that I am not tying my self-esteem together with how ready or prepared I am for the holidays—we connect most profoundly with people when we let ourselves be vulnerable not when we are showing off
  • Meditate every morning for 10 minutes.  Here is a link to a 10-minute meditation that I created to help slow things down and enjoy our holiday time

Happy Holidays!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

It is a busy, social time of the year.  Workouts are hard to fit in.  Here are four of the most commonly use exercises from the Vintage Fitness personal training team here in Toronto.

If you would like a customized exercise program with one of our personal trainers in 2018 and live in the Greater Toronto Area drop me a note erin@vintagefitness.ca.

Do 8-10 repetitions  of each of these exercises.  Do 2 sets.  For the lower back stretch hold it for 30 seconds.

If you have any questions about these seated core exercises or would like to speak to a personal trainer who is an expert on 50+ fitness and could come to your home or condo and work create an exercise program customized to your goals drop me a note erin@vintagefitness.ca

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

This is week 4 of the blog series “making everyday activities feel easier”.  The topics are based on 12 years of clients asking Vintage Fitness trainers to help them to do these activities with ease.

This week is about how to get up from a low soft sofa. When we first meet with clients we talk about their goals and for our frail older adults they often mention that they only sit in a few chairs in their homes because they have trouble getting up and out of low soft sofas.

I chatted with Dr Ashely Worobec, a chiropractor in Burlington, to better understand why this is such a common issue for many older people and how to fix it.  When getting up from a low chair the muscles doing most of the work at the beginning of the movement are your glutes and as you stand up your quadriceps kick in.  Many older adults have weak glutes which makes getting up and out of a low seat a challenge.

Try these 2 exercises to develop your glutes and sit in any chair you like!

Kick backs
  • Stand tall when you do this exercise
  • Brace your core to protect your lower back
  • Do 10 reps on each side
Video:
Glute strength and balance- personal training for older adults - YouTube
Cow kicks
Video:
Glute strength- personal training for older adults - YouTube
  • Think about pushing the heel back as opposed to up
  • You should feel the work in the glutes
  • Stand tall and brace your core

 If you would like a free consultation with a 50+ fitness expert drop me a note erin@vintagefitness.ca

Good Luck

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Vintage Fitness Blog
Nov 17, 2017

Vintage Fitness supports St Joseph’s Health Care Centre

Video:
Vintage Fitness Christmas Promotion - YouTube


50% of the proceeds from the Christmas promotion to go to the hospital

Combine giving to St Joseph’s Hospital with building strength, flexibility and stamina for someone that you love. 

This promotion is available for November and December 2017.

Promotion Overview:

  • Investment is $200 + HST
  • Includes 2 in home personal training sessions with an older adult fitness specialist
  • Full fitness assessment
  • Personalized fitness program
  • Strength and balance DVD.
  • 50% of the proceeds will go to St. Joseph’s Hospital

    Order Now

    Or call Erin (416) 951-7978 for more information

    *Vintage Fitness has personal trainers across the Greater Toronto Area i including Toronto, East York, The Annex,Cabbagetown, Port Credit, Rosedale, Forest Hill, Leaside, Lawrence Park, Eglinton West, Etobicoke, Mississauga, Oakville, Burlington, Brampton, Scarborough, Pickering, Ajax, Whitby, Oshawa, Aurora, Richmond Hill, Unionville, Markham, Vaughan, Thornhill, Maple and Stouffville.

Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

This is week 4 of the blog series “making everyday activities feel easier”.  The topics are based on 12 years of clients asking Vintage Fitness trainers to help them to do these activities with ease.

This week is about how to paint your toenails and care for your feet. At first glance this topic may seem like a frivolous one.  It comes from a client who felt frustruated that she couldn’t reach done to paint her own toenails- once she improved her flexibility in the back of her legs and was able to do it she felt more independent and younger. If you would like free consultation with a 50+ fitness expert drop  me a note erin@vintagefitness.ca and a Vintage Fitness trainer (based in Toronto and surrounding areas) will come and help out.

  • The dog poo pickup
  • Putting luggage in the OH bin of an airplane
  • Getting up off the floor
  • Painting your toenails
  • Getting out of a deep sofa
Painting your Toenails

Tight hamstrings and hips are often the main issues for people that can’t reach their toes.  Even if you can reach your toes notice if you arch your lower back to do it or if you can keep a flat back and reach them.  Arching the back when reaching forward or down can put strain and cause back pain.

Try these exercises to make touching your toes easier

Improve Hamstring Flexibility: Toy Solider Exercise
  • Do this exercise beside a wall if you feel unsteady
  • Stand tall
  • Try 10 on either leg
Video:
Balance and Leg Stretch Exercise - YouTube
Stretch your Hips
Video:
How to stretch your hips (not on the floor) - YouTube
  • Sit with a tall spine
  • You can use a strap to help if you can’t bring your foot up to your opposite knee

Good Luck

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Getting up off the floor

This is week 3 of the blog series “making everyday activities feel easier”.  The topics are based on 12 years of clients asking Vintage Fitness trainers to help them to do these activities with ease.

This week is about how to easily get up and off the floor. Older  Vintage Fitness clients are often nervous of getting up off the floor if they haven’t done it for years.  It is so important that people that live independently practice this skill. If you or someone in your life needs practice getting up and off the floor drop me a note erin@vintagefitness.ca and a Vintage Fitness trainer (based in Toronto and surrounding areas) will come and help out.

  • The dog poo pickup
  • Putting luggage in the OH bin of an airplane
  • Getting up off the floor
  • Painting your toenails
  • Getting out of a deep sofa
Getting up off the floor

Chest strength, leg strength and balance are important when getting up from the floor.  This video goes through the process step by step.

Getting up from the floor - YouTube

Try these exercises to make getting off the floor easier

Build chest strength
  • Keep your shoulder relaxed
  • Stand tall
  • Try 15
Video:
Build leg strength
Video:
How to strength your legs- lunges - YouTube
  • Do beside the wall if feeling unsteady
  • Try 10 reps on either leg
  • Do a small squat if lunges cause knee pain
Improve Balance
  • Do beside a wall
  • Keep your core braced (like someone was going to punch you in the stomach)
  • To make this exercise harder look from side to side when walking
Video:
Balance exercise: Walk the line - YouTube

Good Luck

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Putting luggage in the overhead bin

This is week 2 of the blog series “making everyday activities feel easier”.  The topics are based on 12 years of clients asking Vintage Fitness trainers to help them to do these activities with ease.

This week is about how to train to put your luggage or anything heavy in a high cupboard or overhead bin. series is to show clients what exercises they should be doing to make their everyday activities feel effortless.  The examples are from current Vintage Fitness personal training clients here in Toronto.  If you have something in your life that you need to train for drop me a note erin@vintagefitness.ca.

  • The dog poo pickup
  • Putting luggage in the OH bin of an airplane
  • Getting up off the floor
  • Painting your toenails
  • Getting out of a deep sofa
Putting luggage in the OH bin of an airplane

Shoulder strength and flexibility, core strength to protect your back, leg strength and proper lifting technique are all needed to lift something heavy overhead.

When you lift overhead remember to

  • Brace your core (pretend that someone is about to punch you in the stomach)
  • Use your legs to lift the bag- it shouldn’t be all upper body
  • Don’t arch your lower back as you lift

Try these exercises to make lifting your luggage in the OH bin easier

Build leg and back strength
  • Brace your core
  • Stand tall
  • Try 15
Video:
Putting luggage in the overhead bin - YouTube
Build shoulder strength
Video:
Build shoulder strength - YouTube
  • You can use an exercise band or hand weights
  • Try 15 reps
  • Imitate the motion of lifting something overhead

Good Luck

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Please Comment Like or Share this post
Read Full Article
Visit website

Read for later

Articles marked as Favorite are saved for later viewing.
close
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Separate tags by commas
To access this feature, please upgrade your account.
Start your free month
Free Preview