Last Saturday, I turned 62 years old and decided to see what new perks came with turning another year older. When I looked online, I found that I can receive 75% of my social security benefits, and get discounts to restaurants. I can stay at a Holiday Inn or Candlewood Suites for 15% off. Hyatt will give me 20-30% off for staying at their hotels. Kohl’s offers 15% off of clothing and goods.
I can get a lifetime senior pass to our National Parks for only $10. Senior living housing is also available. Most of these things I can pass on for now, although the National Parks pass looks very good.
The benefits to aging that would interest me would be to continue to be fit and healthy, have even more time with my family and friends, continue to help others on their fitness journey and pursue my personal hobbies, photography, gardening an guitar.
There are some negatives to aging as well. My eyesight and hearing keep getting worse. I wake up often in the night and there is always some slight ache or pain, I call them “dings” in my body. I do consider myself fortunate that I am healthy, have a wonderful family, have a career that I love, and can be part of my two grandchildren lives, Roz and Dalton.
Jack LaLanne, one of the best-known fitness trainers of all time would perform great feats of strength and endurance every year on his birthday. On his 70th birthday he towed 70 boats filled with 70 people for a mile while handcuffed and shackled.
Closer to home, we ask our clients to “Challenge Yourself to Excel.” Earlier this month, one of our clients, Kate Williams, challenged herself and completed six – 6K runs on her 36th Birthday.
Several other clients completed their first Spartan race. These clients motivate us on a daily basis. So, this year I decided to “Challenge Myself to Excel” and do my own birthday challenge.
My personal challenge was to complete six different exercises for 62 repetitions in 62 minutes. The exercise includes Squats with 225 pounds, Bench Press with 185 pounds, Deadlift with 225 pounds, Bent Row with 95 pounds, Pushups and Bodyweight dips.
My Grandchildren, Roz and Dalton
This Monday, July 24, 2017, after a good warmup, I started the challenge. My strategy was to knock out sets of Squats, Bench Press and Bent Rows first. The repetition range would be from 6-10 reps for each set. Knowing I would need to complete multiple sets with little rest, I pushed myself but never went to failure on any one set.
I felt good through the first 45 minutes of the workout, breathing hard between sets, but had plenty of energy to keep going. At that point the cumulative effect of the weight, sets and repetitions started to be felt. Finishing the deadlifts took some effort, but were done within the 62 minute limit. Even though I felt pretty fatigued, I decided to keep going and finish the dips and pullups. Eight minutes later, I was able to squeeze out the last pushup.
I completed all the lifts, but did not meet my time criteria. The entire workout took a little under 70 minutes instead of the predicted 62.
Although I fell short of my goal, I feel pretty good about the Challenge. Over the course of the workout I lifted more than 45,000 pounds or 22.5 tons. That equals 646 pounds per minute not counting warmups or the bodyweight exercises, (pushups and dips).
Here is a condensed video of my Birthday Challenge Workout.
My takeaways from the Birthday Challenge:
Personal Trainer Spotlight: Jim Gallagher, Co-owner of Strength for Life
Area Servicing: Servicing the surrounding areas of Springfield, PA
Experience: Over 30 years in the business, Master’s degrees in Exercise Physiology and Special Education, cardiac rehab specialist, exercise specialist, personal trainer, fitness director, wellness coordinator, director and COO in both the medical fitness and commercial fitness industries.
At Gym Source, we value the expertise of personal trainers. That’s why we regularly spotlight local trainers who have a passion for fitness. This month we are featuring Jim Gallagher, Co-owner of Strength for Life, who feels it is important to take a comprehensive approach to create the most successful exercise programs.
The studio’s name says it all: “Strength for Life”
Jim, and his business partner Ed Winfield, focus their fitness programs on both physical and mental health to help their clients live their highest quality life possible.
“We feel it is important to develop strength in all aspects of your life,” Jim says. “We want our clients to develop physical, emotional, and intellectual strength to really improve their lives.”
His passion for empowering people to believe in themselves began while working in special education with developmentally disabled adults. “This experience taught me that early intervention was very beneficial to people. It guided my perspective. It taught me we need to work towards total wellness.”
So, how do they do it?
“First, we start with a consultation to understand any challenges or obstacles (physical, emotional, or intellectual) that have previously held you back in the past,” Jim says. “Only then do we move on to assessing your current fitness levels.”
Next, is a robust assessment to match clients with the right wellness program for their goals. “Our three part process covers posture, gait, movement patterns, muscle strength, and muscle endurance. We also feel it is important to cover dynamic warm-ups and proper form.”
“Before we add even the first weight, we design individual programs to empower each client to individually build a belief in themself. We feel it is the only way to make a lasting change in behavior,” he says.
Now comes the time to break a sweat. “Our exercise programs are crafted to create strong bodies that enable our clients to do anything they want in life, from getting off the floor pain free to beating personal records.”
Because the team focuses their workout programs on strength, functional conditioning, and movement patterns (such as squats and twists) they incorporate a variety of fitness tools into their training. “Kettlebells, dumbbells, and the TRX Training System to name a few. We want to teach our clients to use everything. Luckily, Gym Source acts as our partner here. We can find a wide variety of equipment, and accessories, in-store.”
Gym Source equipment expert, Brian Lange, who works with the Strength for Life team is always up to the task. “Jim and his team consistently look for new ways to challenge their clients, and I enjoy discovering new fitness equipment solutions to accomplish this.”
“We also place a high value on providing the tools needed to overcome previous obstacles. To do this, we offer a combination program comprised of exercise training and time with mental-health coaches. The program’s goal is to help clients work through negative past experiences or behaviors that sabotage progress. We want to empower people to learn through fitness training how to focus on the positive, to accomplish their goals.”
Yes, the foundation of Strength for Life’s fitness programs may be different than your average fitness facility, but their best tip to reach your goals is very conventional: consistency.
“You can modify and customize any workout program, however, unless you stay consistent with the work – you won’t see results,” he says.
Want to learn more? In the Springfield, PA area and Interested in sports conditioning, online fitness training, corporate wellness opportunities, personal training, or group training classes? Visit the Strength for Life website at www.strengthforlife.us or request a free consultation here.
Need help finding the right home fitness equipment solutions to reach your goals? Connect with one of our equipment experts at your local Gym Source fitness equipment store. Test, touch, and try a wide variety of fitness equipment in store to find what fits you.
How often have you heard someone say, “I don’t understand why I can’t lose weight. I only eat healthy foods.” Eating high quality, nutrient-dense food is only part of the answer. Controlling the amount of calories through portion control is another factor in losing weight.
Controlling food quantity is a herculean task in these days of super-size servings. Everywhere we go, we are tempted by extra large servings. Eating too many calories of even healthy nutrient-dense foods can cause us to gain unwanted weight. Keeping our portions in control can help us maintain a proper weight, gain muscle and lose fat.
Although there is no magic or secret portion to portion control, here are a few tried and true tips to help you choose the right portion size every time you eat.
Write something about yourself. No need to be fancy, just an overview.