Category Archives: Fitness

Titus Unlimited – Ripped Over 50

Fit over 50

“In order to be alive you have to constantly challenge yourself. You have to constantly grow.” says Jean Titus from Titus Unlimited in a profile on the website Metro. He is over 50 and is about as ripped as they come. The video in the Metro site is pretty motivational as well.

You don’t have to be this ripped to function in your life and be happy but you certainly need to follow his advice above. If you are moving, your dying. Exercise, whether it is going to the gym or hiking in the woods with your dog, is going to make you feel and look younger as well as helping you avoid diseases like Alzheimer’s, Diabetes and Heart Disease.

The biggest excuse for not taking your health seriously is that you don’t have time. But the truth really is that you always have time, what haven’t done is prioritized yourself above something else like television or video games or whatever else you do when you aren’t working or sleeping. So take the first step whatever is appropriate for you. Go for a walk or a run. Go back to the gym you have been avoiding. Or just start by eating less sugar and processed food. Whatever works for you but pick a primary goal and then stick to it.

If you would like more information on Jean Titus who is now a personal trainer, life coach and motivational speaker, you can find him HERE at Titus Unlimited.

If would you like to join our group or just want to get our newsletter and see what crazy things we are up to, how we eat, how we work out and how we drive ourselves to be better even at our age, then click HERE to register for the mailing list.

Why I came back to New Balance

I started running seriously in about 1975. When I say running seriously, I mean not just running away from something like my friends or my brother, but running towards something, in my case I was trying to lose weight and wanted to eventually compete in high school cross country.

Back in that day there were many different running shoes to choose from, however the shoe of choice on my cross country team at the time was New Balance. I don’t remember the name or number of the style and if I remember correctly they only had one anyway. It was pretty cool looking for the time and they worked well. I felt fast. This was also back in the time when if your shoe soles wore out, you just loaded on some Shoe Goo and kept going. Do they still make that stuff? We wouldn’t have dreamed – or been able to afford – replacing shoes more than maybe once a year.

Later in the 80s while going through college and the inevitable post college “I never weighed this much before so I better get back to running” phase, my commitment and nostalgia for New Balance wavered and I tried other shoes like Nikes, Saucony’s and even ASICS. I regularly tried new brands and new models but never found what I was looking for elsewhere.

Now that I have returned to the fitness fold and have again become “serious” about fitness, I have returned to my home with New Balance. It doesn’t hurt that they are a local company where I live near Boston. The real reason however is that they have a number of models that are just very comfortable at a reasonable price and that fit well with my focus on running, hiking, functional fitness and climbing.

I started with the New Balance Minimus for functional training. I do a lot of kettlebells, deadlifts, carrying things, crawling, burpees, etc. And it is important to have a small or zero drop to keep my body aligned and the Minimus works really well for this. It is also lightweight and pretty sturdy.

Next I decided to get back to running. To avoid injury, I wanted a lot of padding but I also didn’t want something that was unstable and mushy. I tried a few other shoes but ended up trying the New Balance Vazee Pace 2. This shoe had amazing padding but somehow without the bulk of the other shoes. I have two pair now one for crappy weather and one for nice weather.

As a former cross country runner, after I had gotten back into running, I started to crave the trails. So I went back to New Balance and came up with the Vazee Summit Trail V2. These shoes have some great traction and great padding but still have great stability.  This November I will be running the StoneCat Trail Marathon and these will be my go to shoe.

Finally, I have started climbing mountains as well to raise money for the CureAlzeimer’s Fund. In order to train for the mountains, I started doing some very vertical hikes carrying a lot of weight. For this I chose the New Balance Leadville.  The Leadville is also a trail running shoe but I found it to be substantial enough for hiking as well even with a heavy backpack. As a matter of fact, I hiked to base camp at 7000 ft on Mt Baker with about a 75 lbs pack using just the Leadvilles.

What shoes do you use and why?

Disclaimer – I do not receive any compensation from New Balance.  

If you are interested in more content like this to motivate you to get back to the fitness you once had,  Click HERE to sign up for their newsletter.

 

 

 

 

What does a Stone Cat have to do with Alzheimer’s?

The Stone Cat Marathon and 50 mile trail races take place at Willowdale State Forest in Ipswich, MA. This year it happens on November 4th.  The name seems to have come from a brand of beer that might have originally sponsored the event or at least been imbibed afterwards. There is also a myth about a “stoned” cat that may or may not have been found wandering around the course at some point. This raises the question of how a cat gets stoned? Cat nip?

Either way, this year Team BoomerangFit will be participating this year in the Stone Cat Trail Marathon (26.2 miles) in order to raise money for the CureAlzeimer’s Fund.  If you want to join us in the run to raise money, you can register HERE. Registration is limited however so decide quick and let us know.

Alzheimer’s disease is a horrific fate for anyone, and I know this first hand because my grandmother, my mother, my aunt as well as several neighbors and friends have either died from or are now suffering from this horrible disease.

Today, 5.3 million Americans are living with Alzheimer’s disease. By 2050, up to 16 million will have the disease. Payments for care in 2012 were estimated to be $200 billion. Without a cure, these figures will nearly triple by the year 2050 and most likely bankrupt the healthcare system as we know it.

Since its founding, Cure Alzheimer’s Fund has contributed more than $56,000,000 to research, and its funded initiatives have been responsible for a number of key breakthroughs. Cure Alzheimer’s Fund supports some of the best scientific minds in the field of Alzheimer’s research. Fully 100 percent of funds raised by Cure Alzheimer’s Fund go directly to research—the Board of Directors covers all overhead expenses.

If you have been touched by Alzheimer’s Disease or simply want to help defeat this awful disease, please click HERE to donate.

 

How to make 2019 your best year ever?

Have you been promising yourself to lose weight, get fitter, run a marathon, climb the stairs without having to rest at the top or whatever over and over and over again, year after year?

Join the club. According US News and World Report, 80% of New Years Resolutions fail by February. That is only about 31 days after you made the commitment presumably on New Year’s Eve albeit when drinking may have been a factor.

So assuming you are still interested in improving yourself somehow, here are some ways to finally make it happen in 2019. If you want help staying with a program this year and finally hitting those goals, CLICK HERE to sign up for the BoomerangFit newsletter and mailing list now.

Goals – You need a small number of attainable, reasonable and measurable goals. One common model for this is SMART Goals. This model dictates that goals must be Specific, Measurable, Achievable, Results-Focused and Time Bounded. I want to be fitter or look better in 2019 is not so great. I want to lose a certain number of pounds by a specific date is better assuming this doesn’t require you to lose much more than 2 lbs. per week. Also, WHY you want to achieve these goals is very important and will get you out of bed on the coldest, darkest winter mornings. Do I want to lose weight to live longer to see my daughter be married? Do I want to lose weight to have more energy to start my dream business? Tie your goals to something deep inside of you to add motivation. You should only have 1-3 goals so you don’t lose focus. There will be more on setting and keeping goals as part of the BoomerangFit site and Facebook page.

Act – Now do something. Sure it matters what you do but it probably matters more that you just do something that drives you towards your goals every day. If you are trying to lose weight, just start out by cutting out added sugar or cutting out one can of soda, then move up from there. If you want to get fitter, perhaps you walk for 20 minutes everyday or workout every day. Just start somewhere and check in with yourself everyday. There will be plenty more information on how to get fitter in 2019 on the BoomerangFit website and Facebook page.

Events or Sub-Goal – A great way to keep motivated is to have sub-goals that build up to your goal. If I want to run a marathon at the end of the year, I might want to sign up for a half marathon over the summer or in the fall. Sign up now. Post them to your social media. Invite your friends to participate. Put it on your calendar or on the wall of your room. Team BoomerangFit will be doing a number of

Regular Review – Now that you have your SMART goals in place, some events on the calendar and are doing something every single day that moves you towards your goals, you need to regularly review them to see how you are doing against your original goals, is what you are doing working, do you need to make changes to be more successful, etc. I would suggest that everyday as part of a morning ritual you read or better write your goals into a journal along with what you plan on doing that day to get closer to your goals and what you are grateful for in life. Then weekly and monthly you should take a little time to take stock of where you are against your goals, what you want to accomplish over the next week or month and then crates some actions for yourself to add to your daily practice. For example, I started by walking 20 minutes a day but this has gotten easy so now I want to up it to 40 minutes or maybe I try to run for 20 minutes.

Accountability – It is very important to build accountability into your life. The Regular Review above is a great start but you need to reach outside yourself as well. You can work with your spouse or another loved one. You can bet a friend from high school or there are even websites and apps that will help you. You can also join Team BoomerangFit to keep you accountable. We will have a lot of information and feedback on how to stay on your goals in 2019.

Community – Finally find other people with the same goals and share the fun. Team BoomerangFit is a group of Baby Boomers looking to get back to the fitness they had earlier in life and to continue achieving goals at this stage in life. Consider joining our team to see if it can be helpful. The website and newsletter will include motivation, interviews with coaches and other members, reviews of gear, book reviews and much more.

Good luck in 2019. If you would like to receive regular information, news, ideas, motivation, etc to help you reach your goals in 2019, CLICK HERE to sign up for our newsletter and mailing list.

How a puppy can help improve your hip mobility?

WARNING: I have just recently rescued a puppy from a shelter here in Boston. This may or may not have been a good decision. But so far we are very happy.

An unexpected benefit of getting a new puppy however has been an increase in hip mobility. How did this happen?

If you have ever had a puppy or even a human baby, you will be familiar with gates that are used to prevent them from going places. We now have gates and fences both inside and out to corral the little thing (her name is Lucy and she is an unknown mix of breeds). These gates and fences require me to lift up my feet fairly high to step over so I don’t have to continually take them down or open their impossible little doors. The repeated lifting up of both legs have increased my hip mobility demonstrably.  (The yoga hasn’t hurt either but thats a different post.)

The larger point is that you don’t have to commit large periods of time each day to your health.  Small little actions throughout the day can also have a measurable impact. Examples of this include stepping over the gates, taking the stairs where possible, getting a standing desk, taking a short walk after lunch, stand up during meetings or better yet do some squats or lunges during conference calls. You get the idea.

What kind of things do you or could you do every day to make progress? Comment below so that we can all learn.

Also click HERE to get access to information, inspiration, motivation, reviews of books and equipment, interviews with masters athletes, coaches and other experts, tips and tricks as well as an invitation to participate in virtual and physical challenges to increase motivation and raise money for charities such as the CureAlzheimer’s Fund.

Why the world is really in trouble?

Climate change, taxes and health insurance and all of the other hot button issues of the moment are certainly important to the long-term success of our country and our world.

However, there are perhaps more imminent threats to our society that have less to do with Donald Trump and more to do with health, nutrition, exercise, inflammation, obesity and disease.

According to a new study published on July 6th, 2017 in the New England Journal of Medicine
, “more than 2 billion adults and children globally are overweight or obese and suffer health problems because of their weight.” That is Billion with a “B” and that is 30% of the entire world! And it is getting worse.

Furthermore, “the United States has the greatest percentage of obese children and young adults among the 195 countries and territories included in the study.”  We fret about destroying our children’s future with climate change and government debt, but what if they don’t live long enough to find out?

This isn’t just about weight gain or body mass index either. Diseases like cardiovascular disease and diabetes that are essentially directly linked to obesity and metabolic syndrome are growing as well. And, other diseases with indirect links to obesity, metabolic syndrome and nutrition like Cancer and Alzheimer’s Disease are also growing rapidly.

For example, today, 5.3 million Americans are living with Alzheimer’s disease. By 2050, up to 16 million will have the disease. According to the CureAlzheimer’s Fund, payments for care in 2012 were estimated to be $200 billion. Without a cure, these figures will nearly triple by the year 2050 and would most likely bankrupt the healthcare system as we know it.

Alzheimer’s Disease alone could bankrupt the healthcare system. Then add in growing rates of Cancer, Cardiovascular Disease, Diabetes, and the aging baby boom and it seems that we might just be re-arranging the deck chairs on the Titanic arguing over insurance premiums.

So what do we do? The easy answer is eat right and exercise more. In a nut shell, if the food or food-like substance is advertised on TV then you probably should eat less of it or cut it out completely. If it has a label that includes ingredients that you don’t recognize then don’t eat it. In general just eat less processed food and sugar. Oh and move more, stand up, walk, etc.

But we all know this isn’t easy or we would all do it. So, I have started a group called BoomerangFit that is focused primarily on helping people in their 40s and above including myself to eat better, get fit, reduce the likelihood of getting struck by disease and increasing the likelihood of enjoying a long, energetic and active life.

As a part of this group, you will get access to information, inspiration, motivation, reviews of books and equipment, interviews with masters athletes, coaches and other experts, tips and tricks as well as an invitation to participate in virtual and physical challenges to increase motivation and raise money for charities such as the CureAlzheimer’s Fund. If you would like to start today towards a healthier future for you and our world, click HERE.

How are you different and why does it matter?

How many people have a New Year’s Resolution to get fit or lose weight?

What does that mean? Since we are all different, it should mean something a little different for everyone. First of all, you need to set some reasonable doable goals and second you need to create some metrics and activities to hold yourself accountable and to measure your success.

Lets start with fitness or getting fit. Get fit for what? To run a marathon, to walk up and down the stairs in you house or to keep up with your kids or grandkids on the sledding hill.  This could be anything from lowering your PR in that marathon to not having to stop on the stairs to catch your breath on the way up.  If you reach the goal early, just set another one. Make them reasonable and measurable.

If you don’t think you can do it because your too old or too broken, think again. Jere’ Longman recently profiled, Ed Whitlock in the NY Times. Ed is an 85 year old runner who recently ran a marathon in under 4 hours. In fact, Ed was the first person older than 70 to have run a marathon under 3 hours. This is amazing and should be sufficient to get you off the couch no matter how old you are.

Now on to weight loss. Is weight loss your actual goal or are you more interested in how you feel or how you look in clothes. Again everyone is different. If you work out enough and eat right you could gain muscle and lose fat but not lose any weight as muscle weighs more than fat. So perhaps the right metric isn’t the scale but perhaps it is a measuring tape or your favorite pants that don’t fit anymore. If your doctor told you to lose weight, ask why? Is it to lower your cholesterol or blood pressure? You can probably do both of those things using nutrition and exercise without necessarily losing weight.

The final question is what do you mean by eat right or proper nutrition. Again, everyone is different. Some people are Vegans or vegetarians, others will never stop eating meat. One thing it seems everyone can agree on though is to eat less added sugar and processed foods. Start there and see how it works. Add it 3-4 times a week of exercise at some level and then just continue to add on as you improve or get bored. Good Luck!

Comment below on what your resolutions are for 2017?

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Could Five Minutes Change Your Life?

office-walking

Many of us work all day at an office and sit down for most of that time. Recently, we have heard that sitting is the new smoking and that we need to stand up all day, maybe even buy a standing desk.

Full disclosure: I use a standing desk and find it to be worthwhile. You can find out more about that HERE. A new study, however, has found that you might not need to go that far.

According to a study cited in a recent NY Times article by Gretchen Reynolds, “standing up and walking around for five minutes every hour during the workday could lift your mood, combat lethargy without reducing focus and attention, and even dull hunger pangs”.

“The study, which also found that frequent, brief walking breaks were more effective at improving well-being than a single, longer walk before work, could provide the basis for a simple, realistic New Year’s exercise resolution for those of us bound to our desks all day.”

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Get Up, Stand Up, Stand Up for Your Life

screen-shot-2016-12-23-at-2-45-09-pmTo paraphrase the classic Bob Marley song, being able to get up off the floor, to stand from a sitting position, can be a great predictor of how long you will live.

In a article I just found in Outside Magazine entitled Why You Need to Be Doing BurpeesMichael Joyner MD from the Mayo Clinic sites a study from Brazil that indicates that “there was a clear relationship between how easy it was for people to get off the floor and how long they lived.” If you are interested in the study, click through above to the Outside article and there is a link.

Dr Joyner goes on to say that Grip Strength is another great predictor of longevity. Additionally, in my experience balance is another skill that will go quickly as you age if you don’t stay on top of it.

So, what can you do? Are just doomed to dwindle away with old age? NO.

As the article’s title implies, if you want to get good at or stay good at getting up and down off the floor then you should practice. Here’s some ideas:

  1. Good old fashioned burpees. If you don’t now what a burpee is, HERE is a link to a great instructional video courtesy of the coaches at the Spartan Obstacle Race group. If you don’t know what Spartan Race is, you should check it out HERE and you should go try one. There are races all over the country as well as coaches certified to help you succeed all on their website. I have done 5 of them so far and they are a great challenge to get you off the couch.
  2. Turkish Get Ups. The Turkish Get Up is a fairly old exercise that I found out about when I got my Kettle Bell Certification through the RKC. HERE is a video that shows you the steps. Try it with no weight at first and then you can add weights via a kettle bell or dumb bell.
  3. Just get up and down off of the floor. No Frills. Lie down on your stomach and stand up. Lie down on your back and then stand up. Or, as I learned at seminar from legendary coach Dan John, challenge yourself to get up and down off the floor using only one arm or no arms, etc. Mix it up. Take your time and when this gets easy try the two exercises above.

So what about Balance and Grip Strength. Well, balance can be improved by the drills above as well as simply standing on one foot, or standing on one foot and closing your eyes. Try standing on one foot and closing your eyes while you brush your teeth. As for Grip Strength, get a something grip while sitting at your desk or in the car like a tennis ball or grip strength device like the Captains of Crush Gripper. Or, simply hang from a bar, do pull ups or dead lifts.

What exercises do you do everyday?

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Don’t Throw Away Your Stinky Workout Gear. Try This First!

     If you are like me, you have to keep your used workout gear in a separate room from where you live and sleep until laundry day.

DeFunkit

     Then, even though it smells okay when it comes out of the wash, it really starts to stink once you get warmed up and start to sweat. And when you are finished, you and your clothes are banished to the far reaches of your home. But I don’t want to throw away perfectly good work out gear just because it smells.
     It turns out there is a really good reason for this behavior and better yet a way to deal with it that doesn’t include throwing out your favorite gear, buying new gear or an expensive divorce.
     Bacteria and other microbes latch on to the microfiber fabric that makes up most workout gear. Remember cotton. Didn’t smell as much but it has its own problems. So regular washing doesn’t break this bond between that which smells and your clothes, it just hides it until you start to sweat again.
     Other things I have tried in the past like soaking my workout gear in vinegar have worked to get the stink out because it kills the bacteria but it didn’t stop it from coming back.
     Now I have found a way to both remove the stuff that smells and stop it from coming back with DeFunkit. I have tried this myself with gear that needed to be hung up outside for days after each workout and it did the job. It is a bit expensive but realize that you have to wash gear using this system once to rid it of the bacteria and block it from coming back. After that you just wash normally.
     Give it a try and come back to tell us how it worked….

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