بلاگ

Improving Joint Health with Mobility for Life

Most fitness modalities target muscles, but what about the joints? When we see muscular definition, we assume that everything else is healthy and functional. But that’s not always the case. I’ve known many fit people with unhealthy joints. We can apply the universally accepted “use it or lose it” theory to both joints and muscles.

Rethinking Recovery: How Gentle Joint Work Transformed My Healing Journey

Muscles favor repetition and weights. Joints love steady, consistent pressure that kindly tests their range of motion. About 12 years ago, after a severe ski injury to my hip, I was inspired to shift my attention to joint pain that no amount of strengthening and stretching of muscles was solving.

I found myself in an awkward position on the floor, and it was putting uncomfortable pressure on my affected hip. Intuition told me it was healing, and when I stood up, my pain was diminished, and I walked better.

I began experimenting with various shapes and movements to also apply sustainable pressure to my knees and shoulders. Not only did my range of motion improve, but I eliminated the arthritis in my knees and resolved shoulder issues from years of racquetball in my youth.

Most know that joints love the pressure to stimulate bone density, but few realize joints do, too! It cleanses arthritis, remodels mild to moderate degeneration, and improves mobility. Best of all, it induces a deep and lasting sense of inner peace.

Try a few of these simple shapes and see for yourself. We are not burning calories, and we are not trying to achieve a specific look. It’s best to close your eyes and listen to the feedback your body provides. The one skill you will learn with Avita Yoga and my new book Mobility for Life is to discern between pain and healing sensation, which invites you into a peaceful sense of Self.

Hip and Lower Back Relief

Sit on a bolster or firm cushion and bring the soles of your feet together with heels about twelve to fifteen inches from your pubic bone. Lean back against the wall and relax for about thirty seconds to let your body and mind adjust to any feedback.

Without using momentum, draw your abs in and slowly come off the wall, allowing your lower back to flex. You may use your arms and hands to help by gripping your knees. Let your head sink forward and relax your upper back and shoulders.

The aim is to encourage the entire spine to curve, reveal lower back stiffness, and resolve hip rigidity. Stay in this shape for one to two minutes and rise a bit if the sensation becomes too intense. Can you be discerning about the healing sensation?

Can you avoid evaluating and stay with the resistance so it can be resolved? Reverse the process and draw the belly button in as you slowly raise back up.

Resolve Shoulder Pain & Limitation

One of the most valuable and practical indicators of shoulder health is our ability to reach overhead. Why? Reaching overhead expresses a full range of motion; full function means the joint is healthy. But we cannot skip steps. Joints and bones heal as we move them toward their full potential.

Lie on your back with your knees bent and your feet flat on the floor. Find a yoga strap or belt and fold it in half. Gripping the strap, extend your arms toward the ceiling and tug on the strap as if to stretch it between your hands. Close your eyes and feel the sensation as you straighten your elbows.

Keep your elbows straight and slowly lower your arms overhead toward the floor, reaching for the wall behind you. Go very slowly, as you are likely to experience shoulder irritation or impingement, but that’s what the movement is for.

Can you remain serene as you move through all the details, squeezing the fingers, applying traction to the strap between your two hands, and extending the elbows while simultaneously touching the impinged area? This is the yoga. This is what brings healing to the shoulder and restores the movement.

After one to two minutes, diminish the effort and go even slower on the return, raising your arms back toward the ceiling. Pause a moment with your arms perpendicular to the floor and then rest them at your sides.

Anyone Can Benefit

Age, gender, and body type doesn’t matter. Anyone can benefit by applying thoughtful pressure to their joints. The key is to befriend the pain. Instead of avoiding it or trying to eliminate it, let the feedback lead you into your joints and bones. It’s not a workout but a work-in, where we prioritize health over fitness.

Jeff Bailey has dedicated his life to yoga since 1985, teaching over 13,000 classes and creating Avita Yoga, a method focused on restoring joint health and mobility. A trained Rolfer and author of Mobility For Life: Healthy Joints, Strong Bones, and a Peaceful Mind with Avita Yoga, Jeff has helped many avoid joint replacements through his innovative approach that repurposes muscles to heal joints and strengthen bones. After a serious ski accident at 50, he discovered the power of compression in joint recovery. Now in his sixties, Jeff leads international retreats, trains teachers, and proves, along with many others, that Avita Yoga promotes a pain-free, independent life. For more information visit: https://avitayogaonline.com/mobility-for-life-book/.

Latest posts by Jeff Bailey (see all)

Source link

می 29, 2025
“What if I fail again?”
In case you missed my email from a couple of weeks ago, Steve asked me to write some more focused fitness and nutrition content for the Rebellion.

And since then, I received a TON of emails from people circling around the same thing: a lack of belief they can actually make change work this time! I bet you can relate:

“Biggest challenge – losing trust in the process and myself.”

“Having trouble believing that being consistent will actually help and being scared that no matter what I do I’ll fail.“

“I’m afraid of failing, I’m trying to not set myself up to fail but it all seems so daunting. I know all the words for the “right” mindset, but I just can’t seem to find the will/energy/desire to go and do anything after work.”

These fears are very, VERY normal. (Though that doesn’t make them any less sucky to deal with!)

So, what do we do when we are feeling stuck and scared of how overwhelming this all feels?

💡 The Most Important Thing

While every story is different, there’s one thing I’ve noticed that really helps you have a higher chance of success:

Building momentum early – and then protecting that momentum.

Early wins make the rest of the journey easier.

And sure, an early win MIGHT look like seeing the scale move or getting stronger in the gym.

But those things are results that come weeks or even months later, AFTER doing “the thing” consistently. That isn’t helpful in the moment when we are feeling uncertain and overwhelmed.

That’s why I like to start by tracking and celebrating effort.

Picking 1-2 repeatable actions that you can practice each day:

Each action is a WIN, which is a small sign of progress.

And if we can recognize and celebrate each action, it starts to build proof that “I am the type of person who can do this, even when it’s hard.”

And that little bit of hope?

It can be enough to keep going through the tough parts.

👨‍🔬 A Real-Life Example

Let’s take my client Ben, for example. He was in this exact same boat when we started working together.
- Super busy work schedule with an hour commute each way
- 4 young kids at home
- Had a recent health scare that made him realize it was time to make a change
- Not sure where to start, and really afraid this would be another attempt that he tried and failed at
So we talked about all those things openly – the REAL constraints on his time and energy, the fear that this wouldn’t work, and his hope for a future where he felt better and fitness didn’t feel so hard to stick with.

And then we picked a few things that we thought could be a good place to start.

✅ A 10min walk during his lunch break

✅ A list of go-to orders at restaurants around his work – so he would always have a good option even in a pinch

✅ Push-ups off the countertop every time he brushed his teeth.

And while these actions may seem small, they had an outsized impact. They allowed us to build consistency and practice overcoming obstacles FIRST, then we could worry about optimizing for outcomes LATER.

And that’s where the real magic happens—not just in physical change, but in mindset:

“I’m the kind of person who shows up.”

“I can trust myself to follow through.”

“I know how to get back on track when life happens.”

Ask any of our most successful clients, and they’ll say the biggest change wasn’t just in their body.

Their biggest change was actually in how they thought about fitness, habits, and who they believed they could become.

🕳️ The Pitfall

When we start with trying to optimize, doing everything “perfectly” right from the get-go, it can feel like we’re drowning and not able to keep up.

That just reinforces the belief that we aren’t able to make any changes. That we’re just one of the people who “this stuff doesn’t work for.”

That’s the exact trap we are trying to avoid!

Of course, everyone’s starting point is different. You may be able to jump right into a multiple day per week workout routine, or more aggressive nutrition changes.

The point isn’t to FORCE yourself to take on less than you are capable of – it’s to make sure you can balance “challenging” with “doable” so you can build belief in yourself and the process.

Fast forward two years, and Ben’s routine looks much different from where we started.
- He now does a strength workout 4x/week in the morning before work
- He goes through periods where he tracks his calories and macros, and others where we take a more relaxed approach with a general focus on getting plenty of protein, fruits and vegetables each day
- He prioritizes sleep and gets over 8,000 steps each day
While Ben has gotten stronger, lost over 30lbs, and seen his blood markers improve – it all started with the most important thing: building momentum.

🎬 Where do I start?

So where does that leave you, today? Here’s how I’d approach it.

✅ Acknowledge the real challenges and constraints on your time and energy.

This isn’t a “rah-rah” approach to ignore all the hard stuff. Recognize that it’s OK and NORMAL to feel this way. (Steve actually just wrote about the “Notice and Name” concept here.)

✅ Start with practice—not perfection.

Focus on a repeatable action (like a short strength session, or protein at two meals), not just the result you want. Think of it like practice. You won’t be perfect. You’ll make mistakes. And that’s all part of it.

✅ Create visual proof of your effort.

In our coaching program, clients check off tasks each day and we can see visible progress of their effort.

If you don’t have a coach, we love using something we call the Jar of Awesome:

Drop a marble (or paperclip, or coin) in a jar every time you do something aligned with your goals.

It’s a way to see your consistency and progress, even before the mirror or the scale reflects it.

✅ Celebrate the small wins.

You walked today?

Ate mindfully?

Skipped the all-or-nothing spiral after a rough day?

That’s a win worth acknowledging. The process leads to the result.

If you’re feeling stuck right now, or even hopeless, let’s see if we can flip the script.

We’ll start small. We’ll celebrate the effort.

And we’ll build that momentum back together.

You’ve got this.

And if you want help choosing your first “quick win,” just shoot me a message and I’ll help you find it.

– Coach Matt
Source link
می 29, 2025
5 Crunchless Exercises for a Summer Six-Pack

Check out these crunchless exercises you can start doing today (along with a core shredding diet) to start chiseling that summer six-pack and into the future! Time to drop the crunches!

Time to work towards that six-pack

Contrary to what you may have been told, there’s much more to creating a toned tummy than religiously repeating traditional crunches.

In fact, crunches are not always the most effective way to define your abs. Crunches only target the front and sides of your abs, and to achieve a flat stomach, your entire core needs to feel the burn!

Additionally, crunches are ineffective at building core strength. Your core is responsible for your body’s stability and balance, as well as supporting your body as it moves.

Crunches are not sufficient enough to build up this critical portion of your muscles.

Toning your midsection requires multi-muscle engaging exercises that target all regions of your abdomen and blast fat to result in a flat, toned belly.

If you’re ready to ditch the crunches and start an abdominal routine that actually works, Orangetheory Fitness trainer and fitness expert Brooke Geffre has 5 crunchless ab exercises to replace traditional sit-ups in your next workout that are sure to tone your tummy in no time!

Lying overhead reach

To target both shoulders and abs, lie on your back with knees in the air at a 90-degree angle. Be sure to press your lower back into the mat so no extra strain is put on it. Using dumbbells or a medicine ball, raise your arms to the ceiling with elbows slightly bent.

Then move your arms over your head to lightly tap the dumbbells on the floor behind you, remembering not to arch your lower back. Then return to the starting position, which completes one rep. 15 reps are recommended, with 5-10 pound weights or a 10-20 pound medicine ball.

Elbow plank

Planks are one of the best ab exercises you can do as they engage your entire core, including your back, as well as your glutes and hamstrings. Planks also support good posture and improve balance! To get into position, start face down on your forearms and knees.

Keeping your forearms about shoulder-distance apart, come onto your toes, lifting your knees off the floor.

The most important part of a plank is keeping your body straight, bottom tucked, and your back flat – proper form is the key to an effective plank, and arching or drooping your back is cheating.

Hold for as long as you can; anywhere between 20 seconds and a minute is recommended.

Dumbbell push-up row

Set dumbbells about shoulder-width apart on the floor in front of you, and start in a push-up position with your hands on the dumbbells. Lower down and return to the starting position, completing one push-up. Back in starting position, pull one of the dumbbells up to the same side of your chest as the arm you’re using. Lower the dumbbell back down to the floor and repeat on the other side. This is one rep!

15 reps are recommended with 5-10 pound weights.

Mountain Climbers

True to its name, mountain climbers are not a particularly easy move. For this exercise, start in a plank position. Keeping your core engaged, bring one knee forward under your chest, with just your toes on the ground, then return to plank position.

Do the same with the other knee, and continue switching legs and picking up the pace as you go for as long as you’re able to! At least 1 minute is recommended.

Seated Russian twist

Sit on the ground with your knees bent and heels about a foot from your body. Begin to lean back while keeping your spine straight. Using a weight or medicine ball held just below your chest, twist to either side.

Remember to pull your belly button in towards your spine so that your core is engaged, and your back is straight.

Completing the movement fully to each side is one rep and 15 reps are recommended, with a 5-10 pound weight.

Now just pair this great workout with a great diet plan to get results!

Wrap-Up

If you’ve been misled into thinking that crunches are the quickest route to a six-pack, you’re not alone!

Incorporating moves that burn fat (as well as a fat-burning diet), as well as tone your muscles, has been proven to be more effective at building your body’s strength and achieving your physique-related goals.

The road to washboard abs is in sight with the right exercises and the willpower to reach it!

Brooke Geffre is currently a trainer at Orangetheory Fitness Arrowhead and Orangetheory Fitness Surprise located in Arizona. She is ISSA certified in fitness nutrition and is also an ISSA certified personal trainer.

Latest posts by Brooke Geffre (see all)

Source link

می 28, 2025
When your body won’t cooperate

I’ve dealt with back pain for over 20 years.

It started back in high school—warming up for a soccer match, everything felt fine… and then *SNAP*, my back seized up. I had no idea what had happened. All I knew was: it hurt, I could barely move, and I was scared.

That moment started a lifelong journey of learning about fitness, mobility, injury prevention—and also, learning how to cope when you realize that not everything is within your control.

I learned how to train better. I ate a nutritious diet. I prioritized sleep and regularly kept up with the corrective exercises prescribed by my doctors and physical therapists. But even though I was doing “everything right” – every 6–24 months, I’d get hit with a serious back flare-up. Sometimes it would last for a couple of days. Sometimes, I would wrestle with it for YEARS.

The last one was the worst.

I spent months twisted in a literal C-shape. I couldn’t stand up straight. I couldn’t move like I wanted to. And more than the physical pain, it was the mental spiral that got me.

“Am I going to be stuck like this?”

“How long will it take this time?”

“Who even am I if I can’t move or teach or coach like I used to?”

It messed with my identity in a way I wasn’t even fully aware of in the beginning.

I’m the trainer. The coach. The guy who teaches others how to move well. I’m the dad who wrestles on the floor with his kids. Who takes care of the physical labor around our home.

Now I was working from bed and questioning if I’d ever feel “normal” again.

Eventually, I did get out of pain again (not everyone does). And it taught me some valuable lessons.

What I’ve learned:

✅ Playing the hand you’re dealt.

Turns out I have congenital spinal stenosis (a narrowing of the spinal canal). I didn’t cause it. I can’t “fix” it. But I can build a plan around it. Physical therapy and strength training are a lot alike! In it’s simplest form, it’s all a version of “exposure therapy.” Stress your body just enough, and in the right ways, to get the response you want. Not too much, not too little.

Over time, I’ve learned the movements that are more likely to cause a flare-up. And I can organize my training to build a bigger “buffer” of strength and mobility in that area.

It’s not what I would have chosen for myself. But it’s the best way I know how to respond.

✅ Recovery is mental as much as it is physical.

Don’t discount the mental and emotional toll that an injury takes on you or a loved one. You can do all the “right things” and still feel like you’re not making progress if your brain is flooded with pain, fear, frustration, or shame. You may not even recognize the impact it’s having on you! I often felt like I was handling everything great. But my loved ones could see the toll the mental stress (let alone the physical pain) was taking on me.

I learned this phrase from a mentor of mine, and it still resonates with me to this day. “Start where you are. Do what you can. Use what you have.” It’s way easier said than done, but falling back on this mindset helped me in some of my darkest moments.

✅ Movement is still worth fighting for.

Even when it takes months. Even when it’s slower than I’d like. Even if exercise doesn’t look the same as it did before. It’s still worth working towards.

The mental and physical benefits of movement, in any form I can do it, are too powerful to ignore.

✅ The same solution doesn’t work every time.

This was one of the hardest ones to learn. There was no “one size fits all” solution to my pain.

Sometimes heat helped. Sometimes it didn’t.

Sometimes an exercise would feel GREAT. Sometimes, it would feel AWFUL.

Sometimes, anti-inflammatory oral steroids helped. Sometimes they didn’t.

This made me learn to approach each new flare-up like an experiment. To take each DAY as a small test of what I could do. And this is the same approach we’ve learned to take with our own clients – even those not dealing with an injury or chronic condition. What worked for them in the past can give us clues, but it might not be the best current solution for what they need.

More than anything, this made me a better coach.

I understand now—really understand—how people with chronic pain or injuries feel.

The fear, the doubt, the grief of losing part of what makes you you.

That perspective made me more empathetic, more flexible, and more helpful–and it’s something I’ve tried to pass on to our entire coaching staff here at Nerd Fitness.

If you’re dealing with pain, setbacks, or feel like your body’s betrayed you lately, I see you.

It might take longer than you’d like.

It might look different than it used to.

But you can still build strength, confidence, and momentum even now.

And if you ever need help figuring out how to do that in a way that fits your body, your history, and your reality? I’d love to help.

Just shoot me a message.

– Coach Matt

Source link

می 28, 2025
5 Active Rest Moves to Maximize Your Workouts

Sometimes the smallest adjustments pay the biggest dividends. Exercise is no exception. Tweaking the way you rest between workouts—called “active rest”—can help you milk the most out of every gym sesh. Active rest also loosens up your joints, preventing injury during exercise. So rather than end a set of reps staring at the ground with your hands on your knees, try out one of these moves and see if you recover faster.

Get ready for these active rest moves

These active rest moves can be used in between workout sessions as well. It’s up to you to figure out how much your body is able to do handle. Remember that there is no substitute for rest, so make sure you take adequate time to let your body heal before hitting the gym again.

Hands Behind Your Head

Finishing out a cardio burnout workout? Walk around with your hands behind your head, as if you were lounging on your back.

It might feel better to put your hands on your knees, but in reality, it’s actually worse. Putting your hand behind your head opens up your lungs and allows more oxygen to enter your body.

Remember to take long, deep breaths from your belly, rather than short, shallow breaths from your chest.

Bounce on Your Toes

Need a quick way to keep your heart rate up? Bounce on your toes!

You don’t need to attempt the world record for most baby hops in a minute. However, make sure you maintain a steady pace and avoid touching your heels to the ground.

You can even shadowbox with a light dumbbell in hand to incorporate a light arm burn. Punch at about 60%, focusing on proper form.

Jumping Jacks

Jumping jacks keep the entire body loose while the heart continues to pump blood.

The key again is pace. Maintain a slow pace to preserve your energy for the rest of your workout.

Make sure your arm movements are dynamic. You won’t feel lighter unless you really extend your arms and legs as you jump.

Trunk Twists

Here’s one you can do in between ab exercises.

Stand up straight, clench your fists, and lock your arms in front of you at 45º angles. Keep your hands from touching (about a fist’s length apart). If done correctly, your body and arms should form a trapezoid.

Keeping your arms locked, use your midsection to twist your arms until the far arm is parallel with your stomach. Then, reverse directions. Turn deeper for an extra core burn.

Calf Raises

Basketball players love doing calf raises before bed. Why? They’re an effective way to tack on extra leg muscle, which can help you jump higher—and possibly even dunk.

You can use them as an active rest move, especially during chest day when your legs are already inactive.

Start out with your feet flat to the ground. Slowly transfer your weight from your heels to your toes, until you are standing on nothing but your toes. Hold that posture for a few seconds, then slowly lower yourself onto your heels in the flat-footed position.

Wrap-Up

Active rest is a great way to catch your breath while still keeping your heart rate elevated.

These 5 active rest moves are great for your workout!

Photos courtesy Fit Body Boot Camp

Fit Body Boot Camp, one of the fastest growing global brands in the fitness industry and home of the wildly popular Afterburn workouts – a group personal training program centered upon high energy, fun, challenging workouts designed to burn maximum fat and tone the entire body in only 30 minutes.

Latest posts by Fit Body Boot Camp (see all)

Source link

می 27, 2025
The Magic of Mindful Self-Awareness – BionicOldGuy

This is an excellent book I recently read by Matt Tenney. The title, and the message of the book, are reminiscent of Thich Nhat Hanh’s classic The Miracle of Mindfulness. The magic, or miracle, happens when you spend more of your time paying 100% attention to what you are presently doing. This make you spend less time worrying about the future or reliving painful moments from the past, and more time in the present. This is something I’ve been working on for some time but it is admittedly difficult to do on a regular basis.

This book gave me motivation to try harder. There is an amazing story at the beginning where Matt discovered this. He had made a bad error in judgement which led him to a very distressing place (he attempted to commit fraud and ended up in prison). After a couple of years there he noticed that instead of ruminating about how bad his situation was, if he just paid full attention while brushing his teeth he felt a lot better. The same thing happened while walking or doing other routine activities. He decided to try do this all the time, and essentially re-framed being in prison almost to being on a long retreat. He has spent his life since then serving others and trying to pass on this message.

So can those of us whose day to day life is not as bad as being in prison do the same transformation? It is worth a try!

Share this:

Related

Published by BionicOldGuy

I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy

Published
May 26, 2025May 25, 2025

Source link

می 27, 2025
12 Top Outdoor Workouts To Try This Summer

Summer is upon us! The sun is shining and it’s time to move our bodies! With this being said, we wanted to write a piece on outdoor workouts and activities. Too nice to be inside, right?

Give These Top Outdoor Workouts a Try

Check out our list of top outdoor workouts that you can implement this summer. Let’s dive in, shall we?

1. Outdoor Yoga and Stretching

Outdoor yoga is great for the mind and soul! I highly recommend either finding a class, playing a YouTube video, and/or creating your own yoga practice outdoors.

Doing yoga barefoot always seems to ground me too. I suggest putting away your phone and unplugging for a bit as well (unless watching a yoga video on YouTube).

Basic yoga poses such as Warrior, downward dog, and chaturanga are great for most individuals.

Please consult a medical and/or fitness professional, if you have any questions regarding if any movements or exercises are right for you.

Furthermore, stretching outside is great for the body and psyche too. A mixture of static and dynamic stretches is quite beneficial. My favorite stretch is probably pigeon stretch.

Bringing a foam roller to the park can’t hurt either.

Lastly, meditating outdoors has benefited a lot of my friends and clients. I suggest finding a peaceful place, preferably with grass and pleasant sounds. Remember, meditation is all about being present, non-judgemental, and being kind to ourselves.

If you like to know more about creating your own meditation practice, please do not hesitate to contact me.

2. Riding A Bike

This is an oldie, but a goodie! Whether you’re an advanced mountain biker or want to listen to a podcast while you leisurely bike around the neighborhood, you’re going to burn calories and get your body moving.

I bought a bike at the beginning of the pandemic, and have found it quite helpful to stay in shape-especially when gyms were closed for nearly a year.

3. Swimming

Swimming, in my opinion, is one of the best kinds of exercise around. It really helps to promote lean muscle and shed fat.

Treading water, doing the breaststroke or backstroke are great ways to tone and shape the body.

Swimming is very low-impact as well. This means that since we feel weightless in the water, it’s a low impact on joints and tendons, which can be especially helpful to folks with more severe knee and back injuries.

Water aerobics is great fun too! If there’s a class being offered near you, I highly recommend trying it!

4. Rings and TRX

I’ve seen a lot of folks in parks attaching rings and TRX to trees. Both of these pieces of equipment are great for building core strength and lean muscle.

Pushups and pullups are some of my favorites to do with these!

5. Obstacle Courses

Why not get creative and make your own obstacle course in a park or yard?

This is not only a fun way to exercise; it can get the whole family involved!

6. Running and Jogging

Another oldie, but goodie!

Remember, to keep your body tall, shoulders back, elbows flush to your body, core tight, landing toe-heel, and to take big strides.

Above are the basics for proper running mechanics and will help one to avoid injury when running or jogging!

7. Sports!

Activities such as basketball, volleyball, and tennis are a great way to get the blood flowing!

I recommend going to a local park or contacting some friends to start your own games.

8. Hiking

Hiking can do wonders for the glutes and hamstrings. It can also be very meditative and/or social.

Why not walk your dog while hiking or bring your kids or invite a loved one?

I always feel refreshed after a good hike!

9. Bodyweight Training

There’s nothing wrong with bringing a towel or mat outside and doing a HIIT workout. Pushups, crunches, and squats are all great options.

You don’t need a gym to get a killer workout!

10. Gyms at Parks

Furthermore, a lot of parks have now installed workout equipment for public use.

This is a great option if gyms are still closed in your area and/or you don’t feel safe working out indoors.

11. Games!

Games such as tag, hide and seek, and red light, green light can totally count as exercise as long as you keep moving!

Again, this is a great option for groups and families!

12. Paddleboarding

A lot of my friends have taken to this activity during the pandemic. It’s super peaceful and is guaranteed to give you an awesome workout! One can paddleboard standing or on their knees depending on fitness level and comfort level.

Canoeing and kayaking are also fantastic!

Disclaimer

When working out outdoors, it’s so important to wear sunscreen and have a lot of water on standby. Heat fatigue, sun damage, and dehydration are real and should be avoided at all costs.

If you start feeling like you need to rest, stop, and assess what will be healthiest for you to do long-term.

Wrap-Up

I hope this has given you all some summer activity ideas regarding how to have fun and enjoy the sunshine while staying fit!

If you have any other questions or comments about top outdoor workouts or anything else, please do not hesitate to reach out here).

As always, thanks for reading, and stay tuned!

Alexis was trained in Russian Ballet for 12 years before finding her love of bodybuilding and fitness. She also graduated Magna Cum Laude with a Bachelor’s in Psychology, and has extensive work experience in the Mental Health Field, which allows her to approach fitness and training from a mental health standpoint.

Alexis is grateful to be a NASM-certified personal trainer and a Mad Dogg Athletics-Certified Spin Instructor. Her mission is to help all individuals achieve their best selves, and have the happiest and healthiest lives possible. Her specialities are resistance training, TRX, bodybuilding, HIIT/VIIT/LIIT, spin, corework, functional moment, nutrition, and weight loss.

She is honored to be a guest contributor for DIY Active and wishes to inspire and motivate all readers. Please feel free to email her at [email protected] for more info about wellness, fitness, and personal training including virtual options.

Latest posts by Alexis Mallery (see all)

Source link

می 26, 2025
I Discovered My Fountain of Youth in My 70s

Lately, we’ve been hearing about tech moguls who are spending millions in search of the secrets to longevity. But I’ve found my own fountain of youth, and it costs almost nothing. It’s not some superfood, or miracle supplement, or cryogenic treatment.
At 84, I wake up each day feeling young, energetic, and ready to take on a busy day. And the number-one reason for that is strength-training.

At 70, I was a physical wreck and on the fast track to old age. I was overweight, listless, and suffering from chronic, excruciating back pain. In desperation, I decided to give strength-training a try.

Before long, I was addicted, because I left every session feeling great. I had more energy, slept better, and was in a better mood, thanks to the “natural high” from the endorphins released.

So I stuck with it, and after four or five years, I was physically transformed, pain-free, and in the best shape of my life. I’m living proof that it’s never too late to get fit.

What every aging body needs

I really want to get this message out there, because going by the senior community where I live, a lot of older people think walking is the only exercise they need.

That’s simply not true. While cardio exercise is essential if you want to stay active and healthy, it’s not enough.

A lot of us don’t realize that strength-training becomes more important – not less – as you get older. That’s because we gradually, but steadily lose lean muscle mass starting in our 30s, and that only accelerates as we age. “Use it or lose it” is literally true where your muscles are concerned. That’s one reason it gets harder to lose or maintain your weight when you’re older.

In the past, primary care doctors have focused mainly on cardio when urging their patients to exercise. But increasingly they are putting out the word that older adults should also aim to do two or three strength-training sessions every week. A growing body of research shows that strength-training can help seniors:

Avoid serious falls and increase bone density. Each year, about one quarter of Americans over 65 suffers a fall, with about three million ending up in the ER or hospital as a result.

Handle the tasks of daily life. Being able to lift two sacks of groceries or a moderately heavy package is important for any senior who wants to stay independent.

Minimize aches and pains. When your muscles are weak, it puts more strain on knees, shoulders, and your lower back. As I got stronger, my pain literally disappeared. Being free of excruciating back pain transformed my life!

Boost your metabolism. Building muscle can help you lose and keep off excess pounds.

Lower your risks of life-threatening diseases, like heart disease, stroke, diabetes, and several kinds of cancer.

The more immediate payoff is that glow of well-being you get from a workout. Never once have I come out of a session without feeling more energetic and full of life than when I started.

But I have to add that, for me, one of the biggest payoffs from strength-training has been mental. Going from a physical wreck to being strong and fit was an incredible boost to my confidence. It made me feel I can not only meet whatever challenges life throws at me, but also accomplish whatever I put my mind to. That’s why I was able to move into producing documentaries despite having no film production training or experience.

A workout that fits

Many older people initially resist the idea of strength-training, because they think it means body-building. But I’m not talking about the old-school, heavy-lifting brand of training.

What I recommend is sensible, age-appropriate resistance training that helps you maintain and improve your strength and mobility. That could mean resistance bands and dumbbells at home, or a workout in a gym.

It’s not about having big muscles or looking good in a bathing suit. It’s about staying active and independent into your 70s, 80s, and beyond.

There’s no doubt that setting out to get stronger and fitter can feel daunting at first, especially if you haven’t exercised in years. But the process of transforming your body and your life can also be exciting—even fun. Here are some ways to set yourself up for success:

Start slow. My first day in the gym I couldn’t do a single proper push-up. But once I’d managed one, I worked my way up to two…then five…and eventually, fifty. You don’t have to kill yourself. Just do what you can and try to do a little more next time. Giving it your best is how you progress.

Have a clear, specific action plan. Instead of saying, “I’m going to exercise more,” decide that you will do 45 minutes of strength-training at least twice a week. Then make that commitment to yourself.

Be consistent. Slow, steady progress is what works. If you’re having a low-energy day, just give it 15 or 20 minutes. Chances are you’ll feel energized enough to go a little longer. Doing something is always better than nothing.

Stick with basics. Classic, “functional” exercises that mimic real-life movements, like squats, lunges, and push-ups, make the most sense when you’re older. A good workout will also address balance and flexibility, two other elements of fitness that decline with age.

Concentrate on your core. That means not just your abs, but also your back, glutes, and thighs. Your core muscles are the foundation of every movement. I’d recommend spending half your workout on those muscles, especially at the outset.

Focus on form. Strength-training can help teach you how to lift, bend, and climb, so you’re less likely to get hurt doing things around the house. Here’s where a seasoned trainer can be invaluable.

Wrap-Up

Perhaps the most important thing I’ve learned over the last 15 years is that strength-training is ultimately a mental game. Me, I’ve always been goal-oriented, and I genuinely enjoy competing with myself. What motivates you might be something quite different, like being able to travel with your family or play ball with your grandkids.

So instead of thinking of your workouts as a chore, think of them as the path to a better, more active, and more fulfilling life—and maybe even a longer one. You, too, can have your own personal fountain of youth.

James P. Owen is an 84-year-old best-selling author, documentary film producer and competitive athlete. His book, Just Move! A New Approach to Fitness After 50, was published in 2017 by National Geographic, and was named one of the year’s top five books on healthy aging by The Wall Street Journal. His 2020 documentary, The Art of Aging Well, aired more than 200 times on 116 PBS stations in 25 states. His latest film, SuperAgers: Growing Old, Living Young, is currently airing on PBS nationwide, and can also be streamed at PBS.org. Jim was a participant in the 2024 California Senior Games, held in San Diego, entering ten fitness events in the 80-to-84 age category. He won ten gold medals – the first competitor in any age bracket to do so. Learn more about James by visiting: Meet Jim Owen.

Latest posts by James Owen (see all)

Source link

می 25, 2025
Time-Saving Tricks for Active Moms Who Need their Day to Flow

This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

Life as a mom is a non-stop juggling act—between school runs, meal prep, work, and everything in between, your to-do list never seems to shrink. But what if you could reclaim precious extra time in your day? With a few smart tweaks and top-notch time management skills, you can streamline your routine, reduce stress, and make every day flow smoother.

Here’s your game plan. Read on to learn more.

Plan the Night Before to Avoid Morning Chaos

Mornings set the tone for your daily routine, so don’t leave decisions to the last minute. This lessens the strain on your mental energy.

Before bed, remember to do the following time-saving tips:

Lay out your and your kids’ outfits for the following day to save extra time;

Pack lunches and backpacks to save precious time preparing them on the fly;

Write down your top three priorities for the next day and set aside appropriate time blocking for each one; and

Put your wallet, identification, and other personal belongings in your crossbody bag to avoid looking for them the next day. You deserve a carry-all that works as hard as you do.

A 10-minute nightly prep saves you from frantic scrambling when the alarm goes off. That makes a morning person not a bad thing after all.

Master the Five-Minute Power Clean

Remember the following: a cluttered space equals a cluttered mind. Instead of deep cleaning daily, tackle messes in short bursts. Appropriate short cleaning time blocks during the whole day to avoid stress.

Don’t know where to start? Consider the following examples. While cooking your family’s favorite meal, you can wipe your kitchen counters clean as you go to avoid dealing with bigger messes later on.

Waiting for your coffee? You can load the dishwasher to have your silverware cleaned without wasting valuable time. Finally, you can straighten the bathroom while your kiddos are brushing their teeth.

Small tasks add up. Those help keep your home tidy without marathon cleaning sessions that take up a long period of time.

Batch Tasks to Stay in the Zone

Multitasking is a myth—switching between tasks wastes time. That’s an effective time management hack you should keep close to your heart.

Instead, group similar activities for easier task management. Below are some examples.

For errands, you can go out and do your groceries, pick up pharmacy prescriptions and put them in the best crossbody bag, and what not.

Set two 15-minute blocks to handle correspondence via email, phone calls, chats, and so on.

Do meal prep. Chop veggies or cook proteins for multiple meals at once.

Doing those will cut you down the transition time and mental fatigue.

Delegate Like a CEO

You don’t have to do it all. Assign age-appropriate chores to kids (even toddlers can sort laundry or set the table). Partner handling bedtime? Perfect. If your budget allows, outsource tasks like lawn care or grocery delivery.

Freeing up your bandwidth is worth it so that you can do other stuff like exercising to stay fit and so on.

Use Tech to Automate the Small Stuff

Let apps handle all the mental clutter that you have to deal with daily.

Does doing your groceries wear you down? You can schedule recurring deliveries for staples using your favorite grocery store’s app.

Worried that you’re going to miss out on paying your bills on time? Set up the autopay feature on your mobile banking app.

Finally, you can share family schedules in one place using a calendar application.

At the end of the day, fewer reminders to track equals fewer headaches.

Say No to Save Your Yes

Overcommitting drains time and energy. Learn to say no.

Politely decline any of the following:

Extra volunteer gigs;

Playdates that don’t fit your and your kiddos’ rhythm;

Projects that don’t align with your priorities; and so on.

Protect your time like the limited resource it is.

Prep Kid-Friendly Snacks (Once for the Week)

Your younglings get hungry most of the time. To not spoil their appetite and keep them feeling full and energized throughout the day, prepare kid-friendly snacks.

Top tips for kid-friendly snacks that aren’t a hassle include:

Portioning snacks into grab-and-go bins;

Prepping easy eats beforehand such as apple slices, cheese cubes, and muffins;

Stashing a snack bag in your car or diaper bag; and so on.

Fewer snack emergencies equals fewer derailed tasks.

Embrace the 80/20 Rule

Perfection isn’t the goal—progress is. Focus on the 20% of efforts that yield 80% of results. Check out the examples below:

A simple sheet-pan menu beats gourmet for dinnertime meals.

For your laundry, fold only what wrinkles; toss the rest in bins.

During playtime, 10 minutes of focused attention means more than hours of distracted presence.

Be smart with how you use your time and effort.

In Conclusion: Small Shifts, Big Wins

You don’t need a total overhaul—just strategic tweaks to reclaim time. Start with one or two tricks, build momentum, and watch your days flow smoother. Remember, a well-organized life isn’t about doing more; it’s about making space for what truly matters. You’ve got this, supermom!

Source link

می 25, 2025
Workout Smart: How to Stay Safe While Staying Fit

Let’s be honest—just getting yourself motivated to work out can be a feat. So when you finally make it to the gym, park, or studio, the last thing you need is someone making you feel uncomfortable. Whether it’s a creepy vibe, awkward stare, or someone getting a little too close for comfort, it can throw off your entire workout.

Smart Workout Strategies to Help You Feel Safe and Stay Focused

The good news? A little planning can go a long way in keeping you confident, calm, and focused on your fitness. Here’s how to work out smarter and feel safer—wherever you break a sweat.

Before You Go: Prep Your Peace of Mind

Taking a few moments to plan ahead can make a huge difference in how you respond if something feels off. Think of it as part of your warm-up.

Share Your Location: If you’re heading outdoors, let someone know your route or turn on location sharing through your fitness app. Many apps even offer emergency alerts—check your settings!

Know the Space: If you’re hitting a new gym or studio, take a minute to understand the rules and layout. If you’re going for a run or outdoor workout, review your route. Make note of well-populated areas or spots where you could find help if needed, like stores or parks.

Pack Smart: Wear clothes with zippered pockets or carry a compact waist bag to secure keys, phone, and ID. If you’re indoors, make use of lockers or keep your bag close by.

When You Arrive: Stay Aware, Stay Grounded

Awareness is your best tool—not just for safety but also for feeling present and empowered in your workout.

Check Your Surroundings: When you enter a new space, do a quick scan. Where are the exits? Are there any hazards like cluttered walkways or uneven terrain?

Use Your Senses: If this is your usual workout spot, tune in to the “normal.” What do you usually hear, see, or smell? Noticing subtle changes can help you sense when something’s not quite right.

Create Your Space: Set visual boundaries by placing a mat, towel, or water bottle near you. It signals to others that the space is taken and helps prevent unintentional crowding.

Respect Personal Space—Yours and Theirs

Working out near others means shared space, but that doesn’t mean your personal bubble isn’t important.

Be Clear and Kind: If someone gets too close, you can say something simple like, “Hey, I just need a little more space to finish this set.” Friendly eye contact and a calm tone help keep things smooth. Not a fan of confrontation? Step slightly away or use your gear (like a weight or towel) to create more space.

Notice Body Language: If someone nearby seems agitated—clenched fists, darting eyes, or tense posture—it’s okay to move away. Trust your gut.

Handle Conflict with Confidence: If someone confronts you, keep calm. Speak clearly and hold your ground. Something like, “I’m just here to work out—how can I help you?” keeps the focus on resolution, not escalation.

In Case of Emergency: If someone tries to harm you, your first move is to run and call for help. If you can’t run, get loud—yell that you’re being attacked and don’t know the person. Use anything nearby as a barrier or tool. If it comes down to it, fight back with full force—your hands, elbows, knees, feet—whatever it takes to get away. Remember: attackers want easy targets. When you fight back and make noise, you’re far less likely to be one.

After Your Workout: Reflect and Connect

Take Note: Jot down anything that felt off—whether it involved you or something you noticed. Keeping track can help you spot patterns or identify potential risks early.

Talk About It: If you felt uncomfortable or noticed someone else in a sketchy situation, talk to a friend or a staff member. Chances are, if it bothered you, someone else noticed it too. Sharing helps build safer, stronger communities

Bottom Line: You Deserve to Feel Good and Feel Safe

Working out should leave you feeling stronger, not stressed. A little awareness and planning can make a big difference—not just in avoiding problems, but in helping you feel more confident and in control.

So get out there. Move your body. Clear your mind. Take up space. You’ve got this—and the world is better when you feel strong, safe, and unstoppable.

Stephanie Cyr (NBC-HWC) is the founder of PowerUp Moves, a personal development program designed to establish and improve healthy safety habits resulting in strength, self-efficacy and confidence. An attorney and educator with over 25 years’ experience as a specialist in violence prevention education, personal safety and empowerment, she is Faculty Lecturer of Personal Defense at San Francisco State University (SFSU) and is responsible for developing the first University Accredited Minor Degree in Empowerment Self Defense (ESD). Stephanie is the author of The PowerUp Moves Notebook, an interactive empowerment self-defense higher education textbook, and has also written self-defense curriculum and trained instructors for the San Francisco Unified School District physical education department. Currently, she is collaborating with academics from other universities to develop ESD programming on campus, further violence prevention research, and explore the relationship of personal safety and mental health. In addition to her work in academia, Stephanie is a Senior Facilitator and Trainer for PAVE Prevention, a Consultant for The Association of ESD Professionals, and serves as a member of Joyful Heart Foundation, an organization dedicated to supporting survivors of gender-based violence. She is the founder of Edge Self Defense and the author of The Weekly Edge and Moves of the Day. She has been featured at WorldWideWomen’s Girls Festival SF 2019. An accomplished martial artist with nearly three decades of experience in more than 10 different disciplines including Tae Kwon Do, Brazilian Jiu Jitsu and Kravitz Maga. Stephanie holds a Juris Doctor with Honor from the University of Maryland School of Law, a Bachelor of Arts in Psychology from Rutgers University and is a graduate of the Institute of Integrative Nutrition.

Latest posts by Stephanie Cyr (see all)

Source link

می 24, 2025