Improve Your Arms

Bingo wings, old lady arm, the wave. They’re all becoming popular terms at my facility these days. Everyone either wants to avoid getting them, or desperately wants to get rid of them. While there are many different muscle groups in your arms, we’re going to focus on the bingo wings triceps today.

Here is a “simple” routine you can do at home to avoid, or get rid of those dreaded bingo wings.

Pushups: Try from an incline ( like a wall or table) if you can’t do floor pushups.

French Press: Hold a dumbbell in 2 hands, above your head, and bend to a 90 degree angle, now push back up to the starting point.

Kickbacks: Lean forward and keep this position, lock your elbows on your sides, and “kick” the weight back.

Go straight through this routine 3 times without resting, and say goodbye to your wings.

If you would like to learn how to achieve your fitness goals, call 541-505-6779, to schedule your FREE WEEK OF PERSONAL TRAINING.

40 Plus Personal Training
2000 Cal Young Rd, Suite C
Eugene,  Oregon 97401
541-505-6779
40pluspt@Gmail.com

Improve Your Flexibility

Maintaining and improving flexibility is vital to healthy aging, countless injuries stem from simple muscular imbalances and lack of flexibility. Fortunately improving flexibility is relatively simple and safe.

When looking to improve your flexibility, there are two forms of stretching you should work on. The first is relatively new, is extremely effective, and is known as dynamic stretching. The second is the classic and more familiar, static stretching.

Dynamic stretching is a movement based warm-up, that is similar to calisthenics. While static stretching, is simply holding a stretched position, and is best used as a cool down.

While I go much more advanced, with flexibility training, during my actual personal training sessions. I would like to give you some basics to try.

Dynamic Stretching:

A simple form of dynamic stretching is…

Leg Swings: Stand sideways against a wall or anything you can lean on, swing your leg as high as you can and bring it back behind you as far as you can comfortably. This is a great way to loosen your hamstrings and hips.

Static Stretching:   Sit on the floor with your legs straight in front of you, reach for your toes, and hold the position for 10-20 seconds.

These are extreme basics, but are a good way to get you started. If you would like more info, or if you would like help achieving your fitness goals, call 541-505-6779 to schedule your FREE WEEK of PERSONAL TRAINING.

Call 541-505-6779

40 Plus Personal Training
2000 Cal Young Rd. Suite C
Eugene, Oregon 97401
541-505-6779
40pluspt@Gmail.com

Improve Your Balance

Balance is crucial to reducing risk of injury, especially as you age. Luckily, balance is also one of the easiest physical attributes to improve. My personal training clients frequently have dramatic improvements in their balance in as little as one session. Here are a few tips to quickly improve your balance:

Assisted Balance Training: While standing, put two hands against a wall, stand on one foot, once you gain stability, remove one hand, then once you gain stability…

Body Weight Balance Training:  Stand in a place that doesn’t have a lot of movement going on around you. Find a focal point directly in front of you to look at (not a mirror), and stand on one foot.

Resistance Balance Training: There are many forms of this, some of my favorites are: Swiss balls, stability pads, and bosu balls, but only when you’re ready.

If you would like help achieving your fitness goals, call 541-505-6779 to schedule your FREE WEEK of PERSONAL TRAINING.

Call 541-505-6779

40 Plus Personal Training
2000 Cal Young Rd. Suite C
Eugene, Oregon 97401
541-505-6779
40pluspt@Gmail.com

Improve Your Back

Most people are dealing with some form of back pain, whether it is minor and acute or severe and chronic, it can always be helped. There are many complex ways to improve the back, but today I’ll keep it simple. Improve your flexibility, increase core strength, and increase lower back strength. This is obviously easier, and a little risky if you don’t know what you are doing; but here are a few simple and safe exercises to get you started.

Leg Swings: While holding on to something, stand tall and swing your leg forwards and backwards. This is a great way to safely loosen your hamstrings.

Good Mornings: Stand up tall, and lean forward slowly, while keeping your back straight and eyes up. This is a great beginner exercise to strengthen the lower back and hamstrings.

Planks: Get into a push up position, on your forearms instead of hands. Simply keep your body straight and hold this position for as long as you can.

This is a simple routine to get you started, but remember this is only a start, you must continue to progress, if you would like to heal your back.

If you would like help achieving your fitness goals, call 541-505-6779 to schedule your FREE WEEK of PERSONAL TRAINING.

Call 541-505-6779

40 Plus Personal Training
2000 Cal Young Rd. Suite C
Eugene, Oregon 97401
541-505-6779
40pluspt@Gmail.com

40+ Personal Training Community

At 40 Plus Personal Training, we cater to the over 40 population, not the 20 somethings of your average gym.

Take a look at the 40 Plus Personal Training community!

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Sign Up For a Free Week of Personal Training.

If YOU would like to become part of the 40 Plus Personal Training community, call 541-505-6779 now, to schedule your FREE week of Personal Training.

Call 541-505-6779

40 Plus Personal Training
541-505-6779
2000 Cal Young Rd. Suite C
Eugene, Oregon 97401

Eugene Personal Training for the Population Over 40

WHAT IS 40 PLUS PERSONAL TRAINING?

40 Plus Personal Training is a private, personal training gym, designed specifically for anyone over the age of 40.  It is not your typical, uncomfortable, packed, 20-something, big-box commercial gym.  If you’ve never worked out before and want to comfortably begin your fitness journey, or if you’re a seasoned veteran looking for somebody to help you age gracefully, 40 Plus Personal Training is for you.

I HAVE ACHES, PAINS, AND INJURIES. CAN 40 PLUS PERSONAL TRAINING HELP ME?

At 40 Plus Personal Training, almost everyone starts with some form of aches, pains, and injuries. Life happens, but the worst thing you can do is let it win. Injuries can be worked, around and aches and pains can be improved and eliminated. You just need to know how. Click HERE if you would like to see some of the 40 Plus Personal Training community.

40 PLUS PERSONAL TRAINING THEORY.

At 40 Plus Personal Training, we realize that what worked for you at 20, doesn’t necessarily work for you at 40,50,60,70,80,90,100… Your joints and muscles probably don’t work as well as they use to, and your body’s recovery rate definitely isn’t the same.  So, rather than starting aggressively, getting hurt, quitting, and becoming worse off than you already are, we start slowly and progress daily.  By starting slowly, you will allow your body to acclimate itself to exercise, get better at repairing itself, reduce the risk of injury, and before you know it, you will be enjoying a happier and healthier life!

WHERE IS 40 PLUS PERSONAL TRAINING?

40 Plus Personal Training is conveniently located in central Eugene, near Oakway and Cal Young Rd, nestled comfortably on Oakway Golf Course.

HOW DO I GET STARTED?

To schedule your FREE WEEK of personal training:

CALL 541-505-6779

or

TEXT 541-505-6779

or

EMAIL 40pluspt@gmail.com

or

SIGN UP HERE

40 Plus Personal Training

40 Plus Personal Training
2000 Cal Young Rd Suite C
Eugene, Oregon
541-505-6779
40pluspt@gmail.com

Simple Holiday Fitness Tips

The holidays are a great time of the year, great food, great friends, great family. Giving, receiving, fun….. time consuming and stress. Ok so the last two are a bi-product of a lot of other great things, but how do you keep your fitness goals on track during the holiday season?

Let’s keep this simple, if you already have schedule exercise: a personal trainer, boot camp, group classes, spin, or you just always workout at a certain time. Do EVERYTHING you can to keep the scheduled workouts. Excess stress and calories mean you need workout more than usual, but unfortunately exercise is the first thing to go in these situations.

Ok so the real reason you’re reading this is probably because you can’t make it to your gym. So here are some easy tricks.

Body weight exercises: pushups, squats, dips, abs, plyos

Resistance Bands: You can do almost everything with resistance bands and if you’re traveling they won’t take up any space!

Go for a walk before or after you eat, or really whenever you can.

Keep it simple if you must, but make sure you’re doing something. Remember the new year is days away.

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40 Plus Personal Training
2000 Cal Young Rd Suite C
Eugene, Oregon
541-505-6779
40pluspt@gmail.com

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