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Beginning in Feb 2021 we made the decision we needed to do repairs and upgrades on our home before placing on the market. We quickly ordered a POD container and loaded the majority of our furniture, underestimating the amount of time required to be market ready. We had two chairs, a television and slept on the floor for over a month and a half. (Did you know that being able to rise from the floor is a major predictor of longevity?)

Squats Matter!!

My first task was taping rooms before painting. It’s incredible how much time this takes! More than time, this task demands repeated squatting down, lunging to the sides on a single knee, and reaching to apply the tape to baseboards. Once that job was complete, it was time to carry the ladders from the garage to the room for painting. Our tri-level home had high ceilings over open staircases! Painting ceilings over open staircases is not a task to take lightly. Hubby was busy sorting items, boxing them up and carrying to the garage for either the donation or transporting stack. He, too, was repeatedly squatting, hinging, pulling and pushing items in the process.

Why do I break these tasks down this way? The National Institute of Health recommends Functional Training to support Endurance, Strength, Balance and Flexibility for the Active Aging Adult. The younger body typically has abundant endurance and strength accompanying their robust muscle development. However, in our 30’s the body begins to progressively lose a percentage of muscle mass. In fact, the physically inactive adult can lose 3-5% of their muscle mass each decade, resulting in a condition called Sarcopenia. This muscle deterioration greatly accelerates in the mid 60’s, lessening strength, endurance, power, mobility, and results in the frailty, balance challenges, and likelihood of falls and fractures often seen in the elderly.

Isn’t All Strength Training Functional?

This question is widely misunderstood by fitness professionals who have not studied Functional Training and the Actively Aging Body. The training methods that younger athletes incorporate for muscle hypertrophy and esthetics are not appropriate for the Adult-Over-50. The reason is a hypertrophied muscle does not result in the endurance, flexibility and power mature bodies need to be able to sustain activities, such as painting walls and ceilings for a prolonged amount of time. One rep max lifts don’t deliver the ability to pack boxes and carry down flights of stairs for hours a day in the moving process. Functional Training prepares the mature body for real life events, sustained for considerable time, and in events like preparing for a move, the movements are repeated multiple times for many days in a row.

My painting process entailed prepping and painting seven rooms in 5 days. From the initial carry of the paint can from the hardware store, from the car, into the house and up the stairs I repeatedly lifted, poured paint, climbed ladders, and rolled paint on walls and ceilings. Painting ceilings means a lot of looking up, reaching overhead, reaching down to load more paint and raising arms overhead again.

Every time the paint tray needed more paint meant another climb down the ladder, then up again to continue the process. This continued day after day until dinner time.

Each morning when I awoke and got dressed, I would feel sore upper back muscles, my glutes hurt, calves were tight, yet I could continue the process each day from early am until evening. Before I got up the ladder, I knew it was important to be as Flexible as possible, so targeted stretching was the start of my day. Let me explain, hiring a professional to do this hard work for us was not an option. I was so grateful for a body that had the Endurance for the task. When I was on the top rung of a very tall ladder, I was grateful I learned how to maintain Balance while my head was moving, my center of gravity shifting, and my arm reaching as far to the side as possible with the paint roller. Each time the ladder needed to be moved it also meant Hinging and reaching to move drop cloths, removing electrical outlet plates, making sure tape was securely placed on the baseboards and then continuing Pushing and Pulling the roller and paint brush over the walls and ceilings.

Lift and Lower, Twist and Turn

Fast forward this process to today. I arrived in Arizona ahead of my hubby who remained in WA to downsize possessions in the garage and pull remaining needed items in a U-Haul. He arrived at 6:30 am, ahead of the heat of the Arizona Summer sun. We proceeded to unload and carry items into the house as quickly as possible to avoid working into the 100+ degree heat of the day. Many of the items were not excessively heavy, but it was many hours of repeated lifting, stepping up and down from the van, squatting or lunging down to place items in the house that were again calling on the Functional Skills of Endurance, Balance, Strength and Flexibility. Had we been training in the traditional methods of targeting different muscle groups, the carryover into functional capacity would have been lacking. I’m not sure we could have done all the work we needed to have carried on until completion well over a month later.

Aging and Preparing for the Unexpected

Five years ago, we made the decision to fly and bring my failing 94-year-old mother to live with us. The required stamina, commitment and stress of providing around the clock care for an ailing parent is something perhaps you have experienced or observed in others. That was my first experience of how important Functional Training was to meet an unexpected need. We continued caring for my mom in our home until she passed two and a half years later. Today I reflect on this moving process as my second convincing experience of how critical it is to actively work to maintain muscle mass as an Aging Adult. It does not require an excessive amount of training to stop and reverse sarcopenia. Working with a knowledgeable Functional Trainer just twice a week can maintain your independence and ability to do the things and be with the people that are most important to you now. We never know what experiences life may bring our way but preserving our ability to be resilient and responsive in the process is a tremendous gift we have the opportunity to give ourselves each day.

Be Well, Be Strong!

I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer,  ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification.  I have been in the fitness industry over 30 years, training adults in water and on land.

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REAL solutions from an unexpected source. Science-based Solutions from Inside Your Garage

• The July 25, 2018 issue of Psychology Today presented findings from over 30 different studies. Consistent RESISTANCE TRAINING, whether two days a week or five, helped men or women, young or old, significantly decrease their anxiety and depression. In addition, participants reported feeling significantly better immediately after their workout!
• The 9/01/2020 Washington Post issue published a Journal of Sports Medicine analysis of 16 studies with 992 participants.  The finding: resistance training ‘ “ significantly improves anxiety symptoms among both healthy participants and participants with a physical or mental illness.’ ‘
• The June 2018 issue of JAMA Psychiatry reviewed 33 studies involving more than 1,800 people.     They discovered that people with mild to moderate depression, who practiced resistance training two or more days per week, reported “significant” reductions in their symptoms, irrespective of strength gains.

I have more studies I researched, they all report the same conclusion.

Real Solutions for REAL Problems

Maybe the colder weather keeps you from walking, jogging, hiking, cycling, swimming or golfing outdoors. Your garage, bedroom, living room or kitchen can be your place to get out of the funk and feel better NOW, not later. Resistance bands are a readily available and affordable way to begin your weight training. Some of my clients began with 15 ounce cans of fruit or gallons of laundry detergent depending on their strength starting point. The point is-start. This is a solution we have total control over in an era of lack of control. Now, not tomorrow, is the day you can make yourself feel significantly better. Will you take this challenge? I certainly hope you will.

Be Well, Be Strong!

I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer,  ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification.  I have been in the fitness industry over 30 years, training adults in water and on land.

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Explore the benefits from a fusion of Chair Yoga and QiGong practice to feel more centered in a stressful day!

I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer,  ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification.  I have been in the fitness industry over 30 years, training adults in water and on land.

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Ready for the good news?  You will begin treatment when you put comfortable shoes on your feet and walk out the door for a brisk walk!  Is the weather outside uninviting?  Sit in a chair in your home and start marching.  Results happen with 30 minutes of activity that gets your legs moving rhythmically and your heart pumping. 

Here’s The Facts and I’ll Make It Quick

Research study results were published in Neuroscience, volume 388, in 2018.  This study, and numerous others I reviewed, showed that 30 minutes of moderate to vigorous exercise increased levels of BDNF, brain-derived neurotrophic factor, up to three-fold.  This chemical is directly responsible for preserving the ability to learn, remember, and regulate mood.  Sedentary lifestyles demonstrated less available levels of BDNF!  Lastly, exercising also has been shown to stall the loss of mass or weight typically shown the aging brain. 

I lost both my parents to Alzheimer’s Disease.  The costs for medical care were high, the medications did not slow the progress of the disease.  My parents’ generation did not have the benefits of these findings.  But we now know and can act on the science to keep the second half of our life the best half.  If you need help in creating a workable and sustainable fitness plan for your life, I’m ready and able to help.

Be Well, Be Strong!

I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer,  ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification.  I have been in the fitness industry over 30 years, training adults in water and on land.

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Maintaining our sense of balance is critical to safety and independence. This video will demonstrate the correct way to perform Chair Squats that is safe for knees. Second exercise will be the Single Leg Balance with cueing for alignment and safety while performing.

I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer,  ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification.  I have been in the fitness industry over 30 years, training adults in water and on land.

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Though the gym culture started in the 30’s by an icon of fitness, it took several decades to blossom into popularity. Who was the founding father of fitness for the masses? Nonother than black bodysuit-with-a-clip-belt wearing, Jack Lalane. I witnessed my mother, posed in front of the television with tennis shoes on her feet, following Jack Lalane’s tv exercise show. Three decades later, the first Gold’s Gym opened in Venice, California by Joe Gold. In the 1980’s gyms expanded into corporate centers appealing to men and women in locations such as 24-Hour Nautilus, now 24-Hour Fitness, and LA Fitness.

Spandex!
The late 60’s brought headbands, tights, music and Jazzercize, Jane Fonda, and curly-haired Ricard Simmons in shorts. The fitness culture shifted in the 80’s away from gyms to a focus on home exercise equipment. Consumers considered smaller options like the ThighMaster by Suzanne Somers, to larger offerings like Nordic Track and Bowflex systems.

Take a Spin
In 1989, South African cyclist Johnny Goldberg fashioned his first stationary bike to train for racing during the rainy season. Momentum exploded from exposure and Goldberg opened his first Spin Center in Santa Monica in 1990.

CrossFit
In the 2000’s CrossFit Boxes made its debut in Santa Cruz by high school gymnast Greg Glassman and his wife, Lauren. Worn truck tires were suddenly repurposed into fitness tools!

Grunting athletes seeking strength, performance excellence, and significance inside the Box 4 walls were dedicated to methods for only the most committed. Each participant challenged their capabilities and athleticism, and proudly earned their right to be part of the CrossFit Tribe. It seemed the more extreme promised greater returns.

Wearables?
Bill Gates could not have envisioned his original desktop computer refined and reduced in 2016 to a computer to wear on one’s wrist. Now tracking the daily number of steps taken, pulse rate, blood oxygen levels, overall activity calories and a reminder to get up and move every 45 minutes are routine.

Technology has brought a snapshot of fitness metrics to the wearer. Apple Watch, FitBit, Jawbone Up and more have been tapping on the wearer’s wrist to get moving.

We’ve Come a Long Way Baby!
Each decade brought methods that promised the user greater strength, confidence and vitality. Consistent movement improves the quality of our life. This is notably true when based on proven methods delivered in strategic programming. Each name we visited above were doing their part to urge us to move more to win in the field of wellness. Science and fitness trends have proven loud and clear, it’s not just cardio that gets us stronger and more resilient.

You’ve Got to Pull Your Weight
Let’s get honest, 2020 has been tough on people in many ways. Wellness and Immunity are on the lips of many. The long-term distancing in 2020 has led to weight gain and a worsening of chronic illness for many. People are actively seeking solutions to fatigue, their Pandemic 15 and more. For example, Peloton’s stationary bike is running a backorder of 11 or more weeks despite its list price of $2245. However, a critical part of the solution to greater wellness resides in the power-packed solution, Resistance Training!

But What, How Much, How Often
A position paper was recently published in the Journal of Strength and Conditioning Research, supported by the National Strength and Conditioning Association. Numerous researchers formulated recommendations particularly important for the actively aging adult. Aging without chronic illnesses leads to many biologic changes resulting in loss of muscle mass, strength and function. This results in an increased risk for catastrophic falls, loss of independence and diminished hopes for a vital lifespan. Resistance training can reverse the trend!

Muscle mass, strength and function can be regained, even much later in life. Chronic illnesses can be improved, medication requirements decreased, psychological wellbeing and quality of life improved. However, active aging adults often avoid resistance training out of confusion, fear and or an attitude of ageism by individual fitness professionals that sometimes view aging adults as weak, frail or unrewarding to work with. Resistance training benefits anybody at any age. But the strategies that work for a 30-year-old body need to be modified for an 88-year-old athlete.

I cannot emphasize enough the importance of choosing an expert in Active Aging Fitness! I have served the over-50 adult for over 30 years. I continue to study exercise science and methods to train the actively aging adult. Why? Because my passion is to make the second half of your life your best half!
This is an important goal and drives me to design individual fitness programs that will help you stand tall, independent and excited about living. Frailty falls and loss of independence do not have to be your future. Your future awaits and I stand ready to help you be fit for the trip!

I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer,  ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification.  I have been in the fitness industry over 30 years, training adults in water and on land.

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First exercise is Marching.  So laying on your back on the floor, knees bent, feet, knees, hips and shoulders in line. Draw in that belly to create pressure in your torso to support the vertebra in your back.  Keep low back on the floor, raise one foot off the floor, hold for 2 seconds and slowly lower, repeat on the opposite side, performing this move slowly.

Glute Bridges are a favorite of mine.  Lie on the floor with bent knees and feet flat, legs shoulder- width apart, toes forward.  Gently draw in that belly button to engage the support as you slowly lift your hips off the floor, keeping the spine long and in line.  Hold for two seconds and return to the floor.
Incorporating these two exercises into a daily 5 minute practice will dramatically strengthen the muscles that are instrumental in keeping you moving pain free!   

I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer,  ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification.  I have been in the fitness industry over 30 years, training adults in water and on land.

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