A BALANCED APPROACH TO FITNESS AND NUTRITION

Michael Anders, head trainer and owner of Shape Up Fitness & Wellness Consulting, specializes in helping his clients navigate the various stressors in life so they'll have a more balanced approach to health, fitness and nutrition. 

Anders has a Masters Degree in Sports Science, Sports Medicine. He especially enjoys focusing on post-injury recovery and coaching his clients to help get their eating under control or optimize it for their sports and activities.

During the Living the Good Life As A Woman In 2018 event organized by financial advisor Alison Rowe of Baird Private Wealth Management, he shared his top tips. 

Set Realistic Goals

• To increase your success, set a goal to fix one negative habit at a time because success breeds success

• A goal should have a 90% chance of success at a minimum

• When setting a goal, don't include the words "never" or "always"

• If you find the goal you set isn't doable, reduce it until it is possible

Nutrition

• Eat meals slowly (slow eaters eat less food and reach satiation earlier)

• Eat until you're 80% full

• Eat mindfully without distractions (no phones or TV) because people who eat without distractions are more cued into their hunger/appetite feelings

• Focus on having protein with each meal

• Nutrition is a crucial element in any fitness transformation so start working on making healthier food choices as quickly as possible

Fitness

• Don't overcommit by saying you'll exercise 5 or 6 times a week - that's unrealistic

• Aim to exercise 3 times a week

• Something is better than nothing: even if you just exercise for 10 minutes a day that adds up

Fitness and nutrition expert Michael Anders of Shape Up Fitness & Wellness Consulting.

TIPS FROM A FITNESS EXPERT

Fitness expert Jill Cerami works with clients at Afturburn, the workout center at Twin Mills Club at Trilogy Lake Norman, a community for 55 and older. Photo courtesy of Trilogy Lake Norman.

Jill Cerami is an expert when it comes to exercise for those 55 and older.

As the fitness supervisor at the Twin Mills Club at Trilogy Lake Norman, a community for 55 and older, she manages seven trainers and also teaches classes at Afturburn, the club's workout center. The center is filled with renowned TechnoGym® equipment, fitness classes, personal trainers, a resort-style pool and more. 

Afturburn is filled with the best new fitness gear available and has garage-style doors that can open to the outdoors on nice days. Photo courtesy of Trilogy Lake Norman.

Afturburn offers around 32 group fitness classes a week including Aqua Fitness, Chair Yoga, Tai Chi and Zumba. "Tai Chi has become so popular we've had to add an additional class," Jill says. "Tai Chi is great because it helps with balance, it's calming, it focuses on breathing and it works the mind and the body."

Her class participants range in age from 55 to 70 and her advice to them is simple: Have fun with exercise, keep your sense of humor and never be afraid to try something new. 

Here are more of Jill's tips: 

Start out slow: A lot of people start exercising this time of year but they don't take their age into consideration. Start out slow and make it fun by finding something you enjoy doing. Always listen to your body. The "no pain no gain" saying makes no sense anymore. Take a break if you need one.

Keep it positive: When you walk out of your fitness class or from your training session, you should be feeling confident and that you have potential.

Agility and balance are everything: Jill teaches a Body Flex and Balance class that focuses on balance, which is a huge issue for those 55 and up, and agility, which people tend to lose as they get older. The class focuses on core strength, foot placement and making the mind and body work together. 

Stay hydrated: It's important to drink water while you're working out, but don't gulp it or you'll start to feel too full. Instead, sip it like a bird.

Core move: Always engage your core. To make sure you're doing that, visualize someone pushing your stomach - that tightening you feel means your core is engaged.

Keep it functional: Functional training helps with real-life movement. Bending over to pick up groceries or grandchildren? Working with medicine balls, kettle balls and battle ropes help build the muscle groups you use when bending and lifting. Reaching over your head can be improved with exercises such as holding your hands up while standing on one leg. Torso twists that improve spinal rotation will help you when you have to look over your shoulder while driving.

FIVE WAYS TO SNEAK FITNESS INTO YOUR DAY

On those busy days when there's no time to exercise, even waiting for your coffee to brew can be a chance to sneak in extra activity.

We all have those days when there's just no time to exercise. But there's always time to sneak in a little extra activity in your daily routine. In a recent article in the AARP Bulletin, top trainers Chris Freytag, founder of www.gethealthyu.com, and Lindsay Hunt, founder of www.walkon thehealthyside.com, listed their advice for being more active all day long. Here is The O Report's Top 5 List of their best tips. 

1. While Waiting Around In The Kitchen. Waiting on your coffee to brew or water to boil while you're cooking dinner? Try any combination of these moves: Squeeze your behind 10 times. Tighten your stomach muscles 10 times. Stretch your arms downward behind you and squeeze your triceps 10 times. Rise up on your toes and squeeze your calves 10 times. Raise your arms out to the sides and do 15 circles in a clockwise direction, then 15 circles counterclockwise. 

2. While Sitting Around. Improve your grip strength by keeping a tennis ball at your desk at work and another by your favorite chair at home. At least twice a day, grab a ball and squeeze tightly. Hold for five seconds, then release slowly. Repeat 10 to 15 times with each hand.

3. While Brushing Your Teeth. When you brush your teeth, stand on one foot for 60 seconds and the switch. When that becomes easy, try balancing while lifting your leg to the side.

4. When Getting Out Of A Chair. Every time you stand up from or sit down in a chair, use just your legs (use one hand at first for assistance if needed). Do this 10 times a day and you've done 10 squats without going to the gym. 

5. When At A Stoplight. Strengthen your pelvic floor muscles by tightening them (as if you have to urinate and are "holding it") when you're at a stoplight. Hold for 10 counts, then release for 10. Repeat until the light turns green.