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  • Developing A Workout Strategy That's Right For Your Body

    Developing A Workout Strategy That's Right For Your Body

    Learn how many days per week to exercise, how to select weights for strength training, when to rest, and much more! How Many Days Per Week Should I Exercise? Exercise is not one size fits all – which is actually great because you have tremendous flexibility and autonomy to decide what works best for YOU! Your goals, your schedule, your level of fitness, and quite frankly, your interest. It's important to create a fitness plan that is sustainable and enjoyable so you can stick with it over the long term. Follow these guidelines to determine how to set your perfect schedule: Set health & fitness goals: Your goals will play a significant role in determining how often you ....

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  • Member Spotlight: Meet Debbie, 60 Years Young!

    Member Spotlight: Meet Debbie, 60 Years Young!

    Behind the Member Spotlight Series It's amazing to see how much our women build strength & confidence over time. While we're regularly inspired by our clients, twice a year we like to step back and celebrate special journeys. Today, we honor Debbie, 60 years young! Debbie has been with us less than a year but her incredible consistency has been extremely motivating to everyone in her presence. Not only is she improving physically, she's making new friends, feeling better, and really a joy to be around. Check out her full interview! ------------------------------- Working? Retired? If retired, former occupation I retired in 2017 after 40 years of working and the last 35 were ....

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  • Muscle Soreness: What It Is, When It's Good (and Bad), And How To Manage

    Muscle Soreness: What It Is, When It's Good (and Bad), And How To Manage

    What is muscle soreness and why do we get it? Muscle soreness after exercise, also known as Delayed Onset Muscle Soreness (DOMS), is a normal response to physical activity, especially if you're engaging in new or intense activities. It is caused by microscopic damage to the muscle fibers, which triggers inflammation and the release of waste products into the surrounding tissue. This may feel uncomfortable but it's also a sign that your muscles are adapting and growing stronger in response to the stress of exercise. Should I be sore after exercise? Soreness after exercise is common and can indicate that your muscles are adapting to new stress. It is a normal and expected part of exercise ....

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  • Why Women Need To Pay Attention To Pelvic Floor Health

    Why Women Need To Pay Attention To Pelvic Floor Health

    What Are Pelvic Floor Muscles? The pelvic floor muscles are a group of muscles that support the pelvic organs and help control the bladder and bowel. You can think of these muscles like a hammock in the pelvis, supporting pelvic organs including the uterus, bladder, and rectum. What Can Happen If Pelvic Floor Muscles Are Not Strong Enough? Urinary incontinence: As women age, the muscles of the pelvic floor can weaken, which can lead to urinary incontinence or leakage. This can happen with activities such as coughing, sneezing, laughing, or physical activity. Fecal incontinence: The bowel, rectum, and anus are all part of the pelvic floor. A weak pelvic floor can lead to an inability to ....

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  • Core Strength: What It Is, Why We Need It, And How To Get It

    Core Strength: What It Is, Why We Need It, And How To Get It

    When you think about your “core” thoughts of six pack abs, sit ups, and a muscly-looking stomach may come to mind. Have no fear! Your core is about so much more than looks. What are “core” muscles? The core is a group of muscles located in the midsection of the body. It includes the muscles of the abdomen, lower back, and hips. Together, these muscles are important for maintaining balance and stability, as well as supporting the spine. Why is it important to have a strong core? Adequate core strength is particularly important as we age. A strong core can help prevent injuries, improve posture, and make everyday movements, such as bending, lifting, and ....

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  • Is it safe to exercise with chronic disease? Exercise tips for high blood pressure, diabetes, arthritis and more!

    Is it safe to exercise with chronic disease? Exercise tips for high blood pressure, diabetes, arthritis and more!

    Has a chronic condition kept you from exercising? Learn how to safely navigate your fitness when living with heart disease, diabetes, arthritis, high blood pressure, osteoporosis, and more. Cardiovascular Disease Background: Cardiovascular disease is the #1 cause of death among adults in the United States and has been for decades. The main cause of death is coronary artery disease (CAD), which can lead to heart attack. CAD is a buildup of fat or plaque in the wall of the arteries. Exercise tips: -Obtain a doctor’s consent before participating in an exercise program -Take blood pressure measurement before exercise. If systolic blood pressure is ....

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  • The Four Pillars Of Health & Fitness: Part 2, Strength Training

    The Four Pillars Of Health & Fitness: Part 2, Strength Training

    “It’s never too late to start exercising, but you should never stop.” – Dr. Peter Attia (a general physician who now focuses his efforts on longevity and healthy aging) In our last blog we started to dive into the four pillars of fitness: (1) stability, (2) strength, (3) aerobic efficiency, and (4) anaerobic performance. We took a deep dive into stability, what it is, and why it’s important. If you missed it, find that article here . Today, we’ll focus on strength, or more specifically, strength training. WHAT IS STRENGTH TRAINING? Strength training (or resistance training) works and builds muscle through the use of: Dumbbells Barbells ....

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  • The Four Pillars Of Health & Fitness: Part 1, Stability

    The Four Pillars Of Health & Fitness: Part 1, Stability

    Tired of aching joints and pain? You might be missing a key component to your fitness! Hint: walking is not enough. A well-rounded exercise program focuses on developing fitness in four major areas: (1) stability, (2) strength, (3) aerobic efficiency, and (4) anaerobic performance. Over the next few weeks, we’ll take a deep dive into each category and explore its importance. STABILITY Movement is rarely, if ever, dependent on a single muscle group or body part. Instead, movement is an orchestra of muscle contractions controlled by the central nervous system to create joint actions to accomplish specific tasks. There are countless movement patterns that can be created in order ....

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  • What Do You Want Your Life To Look Like At 85 Years Old?

    What Do You Want Your Life To Look Like At 85 Years Old?

    It's great to live until you're well into your 90s, but if you spend the last 20 or 30 years in so much pain or unable to do the things you used to, you're not really enjoying those last few decades. Your lifespan may be longer, but your healthspan — the amount of life you live in good health — isn't. This question was raised on a podcast I listen to frequently and it stopped me in my tracks. What a thoughtful way to approach fitness, nutrition, and the things we don't always love doing. It's interesting how readily we are to give up ourselves or not even give ourselves a chance to START. It really is the hardest part. It's way easier to chalk ....

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  • A Better Way To Satisfy Cravings (it’s probably not what you think!)

    A Better Way To Satisfy Cravings (it’s probably not what you think!)

    When it comes to food, portion control is my biggest issue. Unfortunately, my husband is the same so it’s not a very helpful dynamic for accountability! It’s easy to get caught up in the moment a next line Here are a few tricks we’ve learned along the way to help us with our goals. Don’t keep the temptation in the house! One of the rare times we want to ADD barriers to our lives. Portion control! How about a scoop of ice cream from a shop instead of a pint? Get a slice or two of pizza instead of a whole pie. Craving a burger & fries? Keep it to one order of fries and split them. Drink more water! Staying hydrated is critical When all else fails – ....

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  • What Is Strength Training?

    What Is Strength Training?

    What Is Strength Training? We hear a lot of exercise terms thrown around – strength training, aerobics, weightlifting, etc. But do we really know what it all means? Let’s break it down. Definition Strength training (or resistance training) works and builds muscle by using bodyweight, weight equipment, resistance bands, dumbbells, etc. Importance of Strength Training For Women Bone health Strength training can increase bone density. This is important to reduce the risk of osteoporosis, and even reverse some bone weakness if osteoporosis does occur. Muscle development It’s natural for muscle to diminish as we age. In fact, muscle loss starts as early as ....

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  • Standing Up Straight & Balance Exercises to Reduce Frailty

    Standing Up Straight & Balance Exercises to Reduce Frailty

    We’ve all seen friends, family members, or other loved ones with poor posture – and maybe even a little stopped forward. From the outside, it may not seem like a big deal but there can be detrimental consequences. Stooped posture changes center of mass (COM) and makes it more challenging to stay upright. This is generally associated with frailty and contributes to a host of poor health outcomes, including increased risk of falls, hospitalization, and even mortality (1). An estimated 1 in 4 Americans aged 65+ falls each year, with immeasurable unwanted consequences. You don’t have to be one of them! The good news: Exercise can prevent and correct poor posture and ....

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  • Osteoporosis Exercises & Tips To Improve Bone Density

    Osteoporosis Exercises & Tips To Improve Bone Density

    Worried about loss of bone density as you age? Let's dive into osteoporosis, what it is, and what you can do about it. Osteoporosis Definition & Background Osteoporosis is a growing problem among seniors. Osteoporosis is a bone disease which causes bones to become weak, brittle, and easily susceptible to fractures and breaks. About 54 million Americans have osteoporosis or low bone density putting them at an increased risk for osteoporosis. Osteoporosis symptoms can be difficult to look for because there are typically no symptoms in the early stages of bone loss. As the bones weaken, symptoms may include back pain, poor posture, stooped back and neck, loss of height, and bone ....

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  • Join Us For the Best Small Group Fitness Classes in Long Beach

    Welcome To Our New Website! We’re Proud To Serve Long Beach with Small Group Fitness Classes! At Fit After 50, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering Long Beach a hands-on approach to Small Group Fitness Classes. And you don’t need any prior experience to succeed! Come visit us at Fit After 50 and see for yourself what makes us the best Small Group Fitness Classes facility in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today! And don't forget to click below to visit us on our social media pages!! ....

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Don't Live in Pain. Come Find Out Why We Say "Movement is Medicine"!

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Leslie Odenheimer

I started weekly virtual private lessons with Maryann back in September 2020. After nine months, I gradually moved over to the group class that met twice weekly.

Since my 50s, my doctor has been after me to incorporate weight bearing exercises into my routine to help with bone density. Easier said than done. Maryann is amazing. She is trained in an exercise regime specifically for my age group. She is super well organized – always on time and prepared – never boring.

If you take a virtual class, she has a two-way camera so she can watch you as you move and suggest adjustments so that you don’t injure yourself – supervision is very important! She has a very engaging personality so time flies and before you know it the class is over.

Thanks to Maryann, my core strength and balance have significantly improved so I am standing taller and feeling younger!

Laurie Gerstman

Maryann is a fantastic trainer! She's very professional, well organized, and she really knows what she's doing. She pays a lot of attention to proper form and body mechanics so we get maximum benefit without injuring ourselves. She does a great job mixing things up so no two classes are ever the same. She keeps things challenging, but fun too. I highly recommend Maryann and Fit Over 50 SoCal!

Francie Jones

I’ve been working out regularly with Maryann for the past 2 years. I feel so lucky to have found her right before the world shut down. Virtual workouts have changed my life. No more rushing to the gym and hassling with everything that goes along with it…parking, schlepping my clothes back and forth, locking up my belongings, public showers, etc. I don’t plan on going back even now that gyms are open again. I love our group and look forward to seeing everyone each week. Maryann’s instructions and demonstrations are clear and she is quick to making individual corrections or adjustments if needed. She is knowledgeable and personable—a perfect combination. I recommend her 100%.

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