Vintage Fitness Newsletters
Read past issues of our monthly newsletter on fitness and exercise for adults 50 plus and seniors. On this page you can find all of the editions we've published previously.
- Seniors are the glue that keeps Canada together
- Making Fitness Fun
- Vintage Fitness makes a difference
- Best way to come out of winter hibernation
- Why don't we 'just do it'?
- Top myths of water exercise
- Making Resolutions Work, Jan 2011
- Top tips to stay trim over the holidays, December 2010
- Top 5 ways to avoid a cold, November 2010
- Top 5 ways to melt belly fat, October 2010
- Managing Menopause, September 2010
- Why resolutions fail, January 2010
- Stumble but don’t fall, October 2009
- Summer Diet Sabotagers, August 2009
Seniors are the glue that keeps Canada together
October 2011
On November 19, 2010 the government of Canada made October 1st National Seniors Day to recognize the contributions seniors make in communities across Canada through their expertise, experience and knowledge. It is easy to ignore national days and pass them off as marketing ploys or only used for political gain but think about how you can thank a senior in your life tomorrow.
I would like to thank the seniors that I see everyday who are silent champions of the return of simple connections, family time and community development.
So thank you to:
- Grandparents that pick up their grandkids after school, always ready with a hug and a warm after school snack
- Seniors that faithfully do a daily walk modelling to their communities what active living looks like
- Seniors that take the time to support each other socially through church groups, biking groups and volunteer work
- Seniors that have been happily married over decades and give us examples of true and lasting life commitment
- Seniors that are clients, friends, supporters of the work that Vintage Fitness does to energize their lives through exercise
Making Fitness Fun
September 2011
Exercise is a powerful medicine that is constantly in the news with declarations about disease prevention, stress management, weight loss, brain health and more. All national and international agencies advise exercise including Heart and Stroke Foundation, Cancer Society, Diabetes Society, Parkinsons and Osteoporosis yet only 15% of Canadians are getting enough exercise!
WHY?
I think that many organized exercise programs and clubs are much too serious and intimidating, full of pictures of unattainable bodies that we can't relate to, trainers that are bossy and arrogant and clubs that are standoffish and cold. To transform more peoples lives with fitness we need to inject more fun, warmth, empthay and realness into our health and wellness programs. I attended a fitness conferene this past weekend and attended a seminar with Sandy Coffman, a customer service expert, who shared that 68% of people leave fitness clubs because no-one talked to them at the club and most of these people would return to the club if they felt more welcome.
I am taking the message of "making fitness fun" to the heart of Vintage Fitness this year. How can we make our personal training sessions more fun, our group exercise classes, our workshops? The Vintage Fitness team is going to inject more fun in bringing the amazing benefits that exercise can bring to your life. Our first step is offering two new group exercise classes: and Nordic Walking. Zumba is a latin inspired dance program that is full of fun, music, laughing and movement and Zumba Gold is a program that has been specially tailored for older adults. Nordic Walking is simply wallking with poles enjoying the outdoors as well as some compainionship
To learn more about the new classes or request one in your area http://www.vintagefitness.ca/senior-fitness-group-classes.aspx
Vintage Fitness makes a difference
July 2011
Global news featured Vintage Fitness as a part of their "making a difference" program with Susan Hay last night. Have a look at the link http://www.vintagefitness.ca/adult-exercise-pr.aspx
The feature encouraged me to sit and think about the needs of people over 50, wonder how Vintage Fitness could continue to meet these needs as well as better meet these needs in the future. We want to offer support, advice, coaching and motivation for people over 50 with health worries they know that exercise will help.
So if you:
- Have had a worrying trip to your doctors and know you need to exercise but are not sure where to start: sign up for a free coaching call as your first step to change
- Have a regular exercise program that has gone a bit stale and you are losing your enthusiasm: try a one time only taster session to get new ideas and motivation
- Have gained a too much weight over the years and are not ready to start exercising but want to start changing your eating habits: try our on-line food logging for free for a month
- Keep hearing that you should be weight training but it sounds too difficult to start: try the strength and balance home exercise DVD or check out the Vintage Fitness utube site for some ideas
If you know that exercise and a few lifestyle changes will benefit your health and you need support, Vintage Fitness would like to be a part of that support in whatever way best suits you and your needs.
Don't hesitate to call Erin at 416-951-7978 or drop an e-mail to me at erin@vintagefitness.ca
Best way to come out of winter hibernation
April 2011
Endless studies show that people exercise more in nicer weather. Research from the Canadian Fitness and Lifestyle Research Institute & ParticipACTION showed that in a study of 5-12 years old they decreased their activity in winter which resulted in a 32% decline in overall activity levels over the five years of the study even in the summer. Take advantage of the longer days and warmer weather by getting active outside but keep these tips in mind to stay injury free:
- Buy new shoes: The culprit of many spring injuries such as shin splints are old shoes which have lost their support. If you go out for a walk and have knee or shin pain think about buying new walking, running or cross training shoes depending on your activities. You should buy new running shoes every 6-12 months depending on how much you use them.
- Moderation: On the first nice day of spring it is tempting to go on a long walk or run to kick off spring but think about your training plan--you shouldn't increase your distance by more than 10-15% a week to reduce the chance of injury. If temptation does get the best of you the best treatment in the short term is RICE (rest, ice, compression, elevation).
- Sign up for a 5km walk: A great way to start spring is to commit to a spring fundraising walk. There are many to to choose from which have good training tips and support. One walk that Jackie Murdoch (Vintage Fitness trainer) is championing is the World Patnership Walk, an event dedicated to improving lives and livelihoods in some of the poorest parts of the world. The Walk is an initiative of Aga Khan Foundation Canada (AKFC) and its national network of volunteers, which supports programs in health, education and rural development, as well supporting community-based organizations in Asia and Africa. http://www.worldpartnershipwalk.com/
- Stretch: Stretching is important all of the time and becomes more important when you increase your activity level or try new activities. Vintage Fitness now has a Youtube channel with clips from our "strength and balance" DVD which are have great dynamic stretches in them. http://www.youtube.com/user/vintagefitness
Why don't we 'just do it'?
March 2011
The Cancer, Diabetes, Heart and Stroke, Parkinson's, Osteoporosis Societies as well as doctors and psychologists all tell us to exercise 30 minutes most days of the week yet 48% of Canadians are inactive and 25% sit for most of the day (Statistics Canada). To be considered 'active' you need to expend the number of calories needed to walk and hour a day or jog for 20 minutes per day; 'moderately active' means walking 30 minutes a day or taking an hour-long exercise class three times a week and 'inactive' means using less calories than it takes to walk half an hour a day. The good news is that older ( 65+) Canadians fare a bit better than the average with 43% inactive but surprisingly 49% of 55-62 year olds are inactive.
The barriers to exercise can be complicated and diverse. From my 20 years experience in the fitness industry the top ones are:
- I don't want to hear it: The weight of evidence to support regular exercise is so extensive that it is hard to escape from but the choice to include exercise into your lifestyle is not an easy one so some people decide that the effort isn't worth it for them.
Solution: This is a tough one that comes back to your personal value proposition. I find that when people realize they can add years to their lives, feel better, look better and prevent many diseases they decide that maybe it is worth the effort. - I am not an 'exercise' person
Solution: It doesn't matter if you are not sporty and don't approve of Lycra as a fashion statement, you need to find an exericse that can work with your life and make it happen. - I don't know where to start: The amount of information on exercise is overwhelming and can cause people to give up before they get started. Questions like how much exercise should I do, what kind is best and for how long have conflicting and sometimes confusing answers.
Solution: Try not to get too bogged down with the technicalities and latest fitness trends. For health benefits, exercise 30 minutes most days of the week including 2-4 strength training workouts and some stretching. For weight loss, bump the number to 60 minutes of exercise most days of the week. - I don't have the money
Solution: If you really don't have the money for paid exercise design your own program with free activities such as walking, strength training at home and some simple stretches. For many Canadians, they have the money to spend on things that they enjoy such as hair cuts, massages and vacations but don't want to part with it for exercise which can feel like hard work. It comes back to the value proposition of exercise, if you believe in the immense benefits that exercise can bring to your life the costs are put into perspective
Top myths of water exercise
February 2011
Most people find water relaxing and soothing whether it is in the bath, ocean or pool. Exercising in water has the same relaxing benefits without the strain on the joints as land exercise. There is quite a bit of confusion and misinformation about water exercise. Water exercise, like exercising on land, should be specialized and tailored to your fitness goals--don't just sign up for a local general class and assume that it will be right for you. Len Kravitz, a well known name in exercise research, reviewed latest scientific research about the physiological effects of aquatic exercise. http://www.unm.edu/~lkravitz/Article%20folder/aqua.html
Top myths about exercising in water and the scientific truths:
- Water exercise is only for 'old' people who are unfit:
Study done by Mary Sanders 1993 broke participants into a younger group (28+/- 6 years) and an older group (52 +/- 6 years). Both groups did shallow water exercise 3 times a week and maintained 74-84% of their predicted heart rate. The younger group increased their cardiovascular endurance by 13.7% and the older by 8.8%. The reason for the lower increase for the older group is their lack of strength at the start of their program. The results conclude that both young and old will benefit from water exercise. - There isn't enough cardio work in water
Research comparing deep water running to treadmill running in competitve runners concluded that "deep water running created physiological stimuli necessary to facilitate the maintence of running economy". The scientific research jargon just means that if competitve runners can use deep water running as a part of their cross training and keep up their speeds up than it is definately an effective cardio training tool. In fact a study with 49 untrained women exercising 3 times a week comparing shallow water aqua exercise compared to land based work showed similar gains in aerobic fitness (Hoeger et al 1992).
One reason that this myth exists is that heart rate response does drop in water due to the hydrostatic pressure of the water BUT the training effects and increases in aerobic fitness do occur. - I won't burn enough calories doing water exercise
Here is a list of number of calories burned in various activities:
Aqua exercise: 5.7-6.5 kcal per min
Aerobic dance: 6.2-6.6 kcal per min
Circuit training 5.1-6.1 kcal per min
Step aerobics 6.7-7.7 kcal per min
Running 11.4 kcal per min (9 min mile)
Running 8 kcal per min (11 min mile)
Walking 4.7 kcal per min
Deep water walking 8.8 kcal per min - I won't gain strength with water exercise
Eight weeks of shallow water exercise with a group of women with low fitness levels to start show an strength increase of 180% with older women in their chest!! If the main reason that you are joining water exercise is for strength gains make sure that there is enough slow movement working against the resistance of the water as well as equipment such as water gloves, bands and noodles. Water is 800 times as dense as air!
Making Resolutions Work
January 2011
Cathy Kelly knew that she needed to make some changes when the scale hit 200 lbs. She was afraid of failing because she tried to lose the weight for over 20 years. Her daughter, Kelly, knew her struggle and suggested a Vintage Fitness gift certificate as a Christmas gift last year. Cathy remembers balking at the idea because she was embarrassed to own up to where she was. "I decided I would give it a try but really didn't think I would make it. I felt the struggle when even walking on the treadmill was so challenging but couldn't disappoint Kelly or tell my trainer I didn't think I could do it. After a few weeks I realized going to my condo gym, not having to get in my car or be with other people---surrounded by fit bodies, that I could try this seriously for a while. Things started to happen and change rather quickly and I felt differently mentally and physically"
Cathy is now buying clothes five sizes smaller, her blood pressure is down and everywhere she goes people tell her how great she looks. In the last couple weeks she bought her first pair of jeans ever.
What tips do Cathy and her trainer have for you?
- Become truly ready to change: admit to yourself why you are in this place and know that you can't do this for anyone else, just you.
- Mindful treats: Treat yourself but always ask if it is worth it. "At one point in my life, I would just eat, now I evaluate my decisions and sometimes it is worth it!" says Cathy
- Be accountable: keep a food diary and show it to your trainer or a buddy as well as logging all of your exercise
- Build a support team: We all like to think that we can make big changes in our lives on our own but it is really tough. Your friends and family need to commit to change their behaviour to support you. If they are not willing, hire a professional: life coach, personal trainer, nutritionist depending on your goals.
- Go beyond the scale: The number on the scale should be only one of a range of metrics to help you measure your progress. Waist girth, blood pressure and resting heart rate are other easy measurements to track.
- Include strength training: One of the most common mistakes that people make with planning their exercise schedule is leaving out strength training. No matter what your age or health goals you should be using weights or exercise bands or just your own body weight to build strength and lean tissue two-four times a week.
The reason that so many people give up on their health resolutions is because they don't have a proper plan that they truly believe will work that they stay accountable to. Make this your year to succeed!
Top tips to stay trim over the holidays
December 2010
- More Fibre: Eat a bowl of high fibre cereal half of an hour before the party
- Just start: On days when you lack motivation or truly do not have time to do your full exercise routine just do 10 minutes
- Make resolutions early: Write you new years resolutions now and put them on your fridge as a reminder what you are aiming for in the new year
- Know what is important: Remind yourself that it is time with friends and family that is the treat, not that third shortbread
- Go for maintenance: Recognize that weight loss will be difficult during the festive season and develop a weight neutral goal
- Be mindful: Stay aware of what you are eating and how much, it is so easy to lose yourself in the season and purposefully ignore those niggling doubts that keep popping up
- Do it with a friend: Recruit your partner or friend to help you stay healthy over the holidays with a clear goal such as no alcohol from Sunday-Wednesday night.
- You are not being a Scrooge:Tell yourself that staying committed to your healthy lifestyle is not about you not being able to let loose and relax over the holidays, you know that you will feel better, live longer and not sabotage all of your hard work in the gym
- Write it down: Jot down your planned exercise sessions into your calander at the beginning of every week
- The extra weight does not go away: People gain on average 1 pound over the holidays which doesn’t seem like much yet a study done by the National Institute of Health shows that the majority of the group were a pound and a half heavier the following year.
Top 5 ways to avoid a cold
November 2010
On average we catch between 100 and 200 colds in our lifetime. Children get about eight infections a year, three more than adults.
A study out of the University of Wisconsin in the 1980's, persuaded uninfected volunteers to kiss people with heavy colds and share dorms with them overnight. Only about 8% came down with colds. We often catch colds from touching infected things such as door handles and then touching our noses and eyes.
Here are the best ways to avoid a cold this winter:
- Go to the gym: Staying active nearly halves the odds of catching a cold (British Journal of Sports Medicine).
- Wash your hands: If you can't help touching your eyes and nose than make sure they are clean!
- Be positive: A study by Carnegie Mellon University in 2006, showed that volunteers with a positive outlook were better able to fight off cold viruses than people who were anxious, hostile or depressed.
- Get some sunshine: People with high levels of vitamin D have significantly fewer cases of cold than those with low levels.
- Avoid stress: More stress equals more colds especially amongst men.(Occupational Medicine)
Top 5 ways to melt belly fat
October 2010
Everyone has a name for it- muffin top, spare tire, beer gut. Extra fat around the waist is a concern for your health as well as your silhouette.
Did you know that you have three different kinds of belly fat?
- In your bloodstream
- Subcutaneous fat (just below the skins surface)
- Omentum Fat (fatty layer of tissue inside the belly--hangs underneath the muscles in your stomach)
As we age,our belly fat tends to increase and is difficult to lose (but you already knew that!). The good news is that you can lose all three types of fat with these five steps:
- Take a waist measurement at your belly button once a week (health danger zone for woman is 31.4 in-35+ in; for men 37 in-40+ in)
- Exercise 30-60 minutes, six days a week
- Write down what you eat in a food log and have a health professional analyze it and give you some tips
- Weight Train
- Find a buddy to report on your waist measurements and encourage you to success
Managing Menopause
September 2010
Vintage Fitness has teamed up with Physioplus Health Group, a multidisciplinary group of health practitioners, to offer a six week exercise and educational program to help women cope with menopause and live a more active and healthy life.
Take the ‘pause’ out of menopause is a mulifaceted program to treat all of the symptoms of menopause, not just the physical ones. The series includes a physiotherapist approved exercise program, a tailored eating plan and six expert educational sessions.
When: Monday September 20th
Where: PhysioPlus Health Group (Jane/Bloor)
Fee: $450 + HST (6 week series, 3 sessions per week)
How to register: Call 416-760-8280 or e-mail Physioplus
Why resolutions fail
January 2010
I decided to send my January newsletter mid-month deliberately knowing that 80% of all resolutions are broken by January 31st. Health related ones like weight loss and more time in the gym, are history by January 15th by 90% of people (Fred Tutwiler, Ezinearticles.com).
From my experience, training hundreds of 50+ clients over the last 10 years there are 4 main reasons:
- Wrong resolution: too general, not time bound, borrowed from a friend or newspaper (see my blog on Jan 12th to fix it Erin’s blog)
- You never thought you could do it: You set the goal feeling unsure and defeated right from the get go. You need to more carefully set your goal and set realistic milestones on the way.
- Not willing to do what it takes to get it: Don’t beat yourself up about this one. Try starting with a more motivating, fun goal like committing to make one new healthy meal every month and go from there.
- No support team: We all like to think that we can make big changes in our lives on our own but it is really tough. Your friends and family need to commit to change their behaviour to support you. If they are not willing, hire a professional: life coach, personal trainer, nutritionist depending on your goals.
Follow my blog Erin’s blog to be one of the 10% of people that hasn’t given up on their health resolution in 2 days time.
I will coach you through it each step of the way.
Stumble but don’t fall
October 2009
As much as we try, we don’t live in bubbles- the world is full of uneven sidewalks, snow and faltering steps. A seminar that I attended by Douglas Brooks, an advisor for the US ski team, reminded me that we have to teach our bodies to stumble and recover. The bottom line is that exercise will help to prevent you falling this winter.
Click on this link to the best fall prevention exercise (squats) shown on Toronto stars website and I will take you through it step by step.
http://www.healthzone.ca/health/dietfitness/article/414399–living-fit-part-i-squat-with-balance
If you want some one on one help by me or my team of trainers that cover the whole of the GTA give me a ring at 416-951-7978
Summer Diet Sabotagers
August 2009
We all do it. The summer hits and all of our hard work in the gym and eating well take a vacation. Here are a few tips to keep with it even during the lazy summer months by owner of Vintage Fitness, Erin Billowits.
Attitude Check: Is your vacation reward the chips and chocolate cake at the cottage or is spending time with friends and family just as good without it?
The Right Friends: Surround yourself with supportive friends that won’t try to sabotage all of your hard work because they are frustrated with their resolve.
Priority Focus: The most common reason for not exercising is "I don’t have time"- physical activity (30 minutes most days of the week) will increase not only how long you live but how well you live. If you don’t have time for that, what do you have time for?
