Posts Tagged ‘Family Fitness’

Is Personal Training Right for Geriatric Populations?

Monday, October 19th, 2015

As baby boomers are getting older, there is an increased demand for this population to stay healthy. One way to do that is by hiring a personal trainer to help maintain independence, body function, and overall health. The goal of training is no longer motivated by how much weight a client can lift or if they have 6 pack abs; instead it shifts to posture, endurance, balance, and flexibility training.

In this population, one of the major risk factors is falling. By being proactive with training, one can improve the common muscle groups that increase fall risks. For example, many older people slouch which shifts the center of balance. Also, as you age, the ankle joint become stiff and leads to shuffling while walking. By improving these areas we can help clients move better and be more confident getting around.
Another area of concern is bone density. As we age, bone density is something that also decreases.

By adding strength training we can help to maintain a healthy bone density. Strength training for older adults is much different than for younger populations. Instead of focusing on how much weight you can lift, we shift towards exercises that mimic daily activities such as carrying groceries, lifting grandchildren, and getting out of a chair. These are things that will help to maintain independence going forward.

The biggest and most important reason to invest in fitness training for older adults is to maintain independence. Whether it’s maintaining a home, or going on dream vacations, everyone wants to be able to spend their retirement doing things they want to do. Staying fit is paramount in being able to enjoy your life well into your older years. At Chicago Family Fit we have had numerous clients take the dream vacation they never thought they could have handled before training.

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Sports, Sports, and more Sports – How to stay active while watching all of your favorite sports on TV.

Tuesday, October 13th, 2015

In Chicago we are in the midst of quite a time in sports. There is Cubs playoff baseball on TV, Blackhawks hockey, Bears football, college football, bulls basketball and so much more.

The question you might be asking is: how do I avoid becoming a bum watching all of the great sports on TV? We have the answer for you with a few suggestions below.

1. In general sitting and watching TV is not great for your health. One suggestion is, if you are watching a long game, walk around at commercial breaks (there sure are plenty of them). Or better yet, try mixing in some exercises during the commercials (sit-ups, crunches, or even a pullup).

2. Instead of watching on your big TV at home, try going for a walk in your neighborhood and listening to your old fashioned radio while you walk. PRO TIP: if you don’t have a radio anymore, you might be able to stream audio for free via a smartphone.

3. Subscribe to a steaming video service (WatchESPN, BTN2go, MLBtv, etc.) and watch your favorite game while on the treadmill or other exercise machine.

4. Lastly, you can take the stress away by just putting down the remote, turning off the TV and going to workout, catch the score and highlights when the game is over. We know this isn’t that much fun, but you didn’t think we’d tell you to sit on your couch all day did you?

Hope you enjoyed our tips! Best of luck to all of your favorite sports teams out there!

–The Chicago Family Fit Team

5 Quick Tips For Health and Wellness: Stretching

Monday, March 23rd, 2015

Welcome back to our, “5 Quick Tips For Health and Wellness”. Today our series will continue with some insight into stretching and a few quick way for you to do it and fit it in to your busy life.

Here are 5 tips for you:

1. Try doing some basic stretching when you make up and before bed. It’s a great way to start and finish your day.

2. If you’re not a fan of stretching, try using a foam roller or equivalent equipment to keep yourself loose.

3. Stretching can help reduce your chance of workplace injury. If you have an active job, stretching before work is essential. Not only that it is also a great way to help your body wake up naturally (without a caffeine boost).

4. Active stretching before workouts can help improve performance. Also, to ensure a better recovery, make sure to also stretch directly following your workouts.

5. A common misconception about stretching is that you have to feel pain to have a good stretch. When you stretch you must find a balance between giving yourself a good stretch and potentially hurting yourself. It’s best to not be in pain when stretching. You should aim for a palatable medium.

Those are your 5 tips for the day! Enjoy them, share then, and tune in for next week’s addition of 5 Quick Tips.

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5 Quick Tips: For Health and Wellness: Spring Training

Monday, March 9th, 2015

Welcome to our new weekly blog series, it’s called, “5 Quick Tips: For
Health and Wellness”. Sometimes you don’t have time to do lengthy
research on health and wellness topics, so we either pick an article
and summarize it, or share a few quick tips on a subject that will
help educate you. It’s a great and quick way to learn new topics, a
little bit at a time.

Today our series will start off on getting back in the swing of things.

It’s spring, the snow is melting and you are itching to get back
outside to play golf, go for a run, a bike ride, play some tennis or
maybe spring baseball.

Here are 5 tips to get you ready for your spring training:

1. Stretch, stretch, stretch. Especially if you haven’t done something
in a while, it’s good to stretch before and after you do an activity.
2. Start Slow. If it’s something you haven’t done in a while, don’t
just go at full speed. Try a good active pace first.
3. Warm-up, not quite the same as stretching. For example, if you are
running, try a brisk walk before heading into your running action.
4. Cool Down. It’s important not to just completely stop after your
exercise. Make sure you do a cool down period. Again, after a run,
make sure to walk a little bit before you start stretching post run.
5. Bring a friend. These types of outdoor exercises are more fun with
a friend, plus it will help get you motivated to keep it up!

Those are your 5 tips for the day! Enjoy them, share then, and tune in
for next week’s addition of 5 Quick Tips.

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Finally a food revolution we can get behind…sort of

Monday, August 25th, 2014

This interesting article came across our desk the other day and we’d like to share it/comment on it:

http://www.npr.org/blogs/thesalt/2014/08/25/341963166/grocers-lead-kids-to-produce-aisle-with-junk-food-style-marketing

Well its not a perfect solution to the problem, its a start in the right direction. For years, eating your fruits and vegetables were more like doctors orders and less like the fun thing to do. It’s admirable to see a company doing something good and marketing a “healthy” product to children.

Our society and our grocery stores have a long way to go until the food we buy is better for us, but seeing this attention to healthy food gives us much hope for the future. We at Chicago Family Fit always say, you can’t outrun a bad diet. This is true at any age. It is important to build a foundation from an early age. Just like we preach exercise and an active lifestyle, we need to promote healthy eating.

Next time you go to the grocery store, check out some bolthouse farms products. And don’t forget, you can’t outrun a bad diet, so eat healthy and exercise!