As we discussed at the beginning of this newsletter, we are spending greater time and more years of our life working than ever before. Retiring is a life-changing event which provides all sorts of opportunities, but as many will concur, it coincides with a decline in physical activity, health and wellbeing. Once reaching 50 it is common for many to start thinking about retirement and making plans for their future.
But in order to enjoy a fit and healthy retirement, it is crucial that we maintain our physical fitness through the fifties and beyond. One key element of fitness that should not be overlooked is strength training. Regular strength training has huge benefits in general, but especially for the over 50’s. Apart from just feeling better, strength training helps us resist the natural functional decline that goes hand in hand with the aging process.
As time is scarce, it’s important that you don’t waste your precious time doing ineffective exercises in the gym. Instead, focus on the most beneficial types of strength exercises — those that work multiple muscle groups at once and mimic the activities of daily living.
These three exercises can be performed anywhere, as they require no equipment, no space and very little time!
Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.
Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Re-position your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing").
Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.
Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
*Press-ups can place stress upon the wrist joints. Try gripping dumbbells by their handles rather than place your hands on the floor, to alleviate some of this stress. If you are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handle.
Starting Position: Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards with your hands by your sides so the palms facing inwards.
Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips towards the wall behind you.
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your hips the knees will then start to shift forward slowly but try to control the amount of forward movement. Maintain tension in the core muscles and attempt to keep your back flat.
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, until your heels begin to lift off the floor, (aim to keep them down!)or until your torso begins to round or flex forward. Keep checking your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain behind your shoelaces.
From the Lowered Position: the knees should continue to remain over the shoelaces and body weight should be evenly distributed between the balls and heels of the feet. Viewed from the side, the shinbones should be parallel with each other.
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the shoelaces. Continue extending until you reach your starting position.
Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.
Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.
Place your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and pull toes towards your knees Contract your core and abdominal muscles to stiffen your torso.
Try to maintain a stiff torso and legs, avoiding any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (5 - 30 seconds).
If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
You may experience a few aches or pains the following day. But, while some muscle soreness is a good sign that you’ve had a decent workout, you should never be so sore that you have trouble sitting, standing, walking or raising your arms overhead.
Finally, remember that to build strength and muscle, consistency is key. If you start slowly, progress gradually and stick with your program week after week, you’re bound to be impressed with your results.
Beer Run 21st September 2019 – 2.30pm Horsley Court
Following on from last year’s super successful beer run and BBQ, we will be holding this again, but not on the hottest day of the year! This is a fun social event that involves a short run, a beverage and some food in the company of fellow PB clients. Last year over 30 people took part in the event and we hope to replicate this again on the 21st!
Personal Best Golf Day 29th September 2019
The 18th Annual Personal Best Golf Day takes place again on Sunday 29th September at Minchinhampton Golf Club.
In a change to previous years, this year players will compete as a team of 4 as well as an individual. Teams of 4 are invited to enter but individuals or pairs can enter, and we will make up a team for you!
£15 per person - £20 for Non Minchinhampton members
Bacon rolls on arrival
First tee time at midday, with the last group teeing off at 1pm
Spaces limited to 40 players – 10 teams
Tea, sandwiches and medals after your round!
Team and an individual stableford competition for both men and women, plus longest drive and nearest the pin.
If you would like to join us for this event please contact firstname.lastname@example.org before Sunday 15th September
I am sure that many of you will have been shocked to have heard the recent news that teenager has been left blind and deaf after living off a diet of chips, crisps and sausages.
Although an extremely rare case, the teenager in question suffers from an eating disorder known as ARFID (avoidant-restrictive food intake disorder). According to eating disorder charity Beat, those suffering from the condition often avoid food with a certain texture, smell, taste or appearance, or only eat food at a certain temperature.
According to Dr Atan, of University Hospitals Bristol NHS Foundation Trust, “When this behaviour starts as a child it tends to continue as an adult. Processed food was not the problem per se. It was he was only eating that type of food and nothing else. Nutrients are extremely important for vision and hearing – but a lot of people are not aware of that.”
In our hectic lives and supermarket driven ‘distractions’, it could be argued that our relationship with Food has become slightly skewed! Diet is something we do when we need to lose weight, nutrition is for athletes and the healthy, whilst food is for filling us up!
Food is way more than fuel, it should be nutritious, and our diet should contain all the nutrients required to maintain health, life and growth.
“Let food be thy medicine and medicine be thy food” — Hippocrates was so far ahead of the game when around the year 400 B.C, he observed, that to prevent and treat diseases first and foremost, we should eat a nutrient-dense diet.
Are you as healthy as you would like to be?
What does your ‘diet’ look like?
As we are never more than 5 meters away from our phone, try this for a week! Each time you eat something, pause before eating and take a photo. at the end of the week, you will have a clearer and honest picture of what you actually eat!
As ever, help is at hand as we provide a delicious way of eating cabbage, (cavolo nero) plus offer a new way of coping with stress and anxiety! We have lots of good news to share, plus a couple of tips on how to gain strength for those over 50!
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