Have you ever really thought about what makes you happy or how you might feel happier? I’ve composed a list of ways to be happier with your life.  Yes, drinking margaritas can help temporarily but here are some serious ways to smile more.
 

1. Believe in and accept yourself.  Negative thoughts never produce positive outcomes.
2. Appreciate and be grateful for what you have. Being envious of the lifestyle/possessions of your neighbors and friends never brings pleasure.
3. Do something fun everyday no matter what your age. Remove “I’m too old to do that” from your vocabulary.  Swing on a swing, sing & dance like no one is watching, skip around the house, chew gum and blow bubbles.
4. Exercise.  “I’m so sad I worked out today” said no one ever. It is a known fact that it elevates your mood and endorphins.
5. Get out to enjoy and appreciate nature. Watch a sunrise/sunset, hike a local park and watch the birds, visit the zoo and feed the animals.
6. Volunteer.  Your possibilities are endless. Help at a food bank, read to children, assist at a senior center.  Volunteering and helping those in need gives you a purpose.  People who volunteer are twice as likely to feel happy with themselves.
7. Pursue friendships. Meet for coffee/lunch regularly, get to know your neighbors, organize monthly outings with coworkers, reach out to someone with a phone call (forget the text messaging).
8. Turn the TV/electronics off and find a hobby. Paint a picture, join a book club, work on a family tree, practice photography. Meetup.com is a great place to find groups of interest in your area.
9. Be kind to others, compliment more and gossip less, stop judging.  Open a door for someone, smile to a stranger, let a driver in your lane, tell someone what pretty eyes they have, help seniors load groceries in their car. One little gesture can change someone’s day.
10. Don’t take anything personally.  When you do, you become emotionally drained and question your self-worth. Let it go, it will give you more control over your emotions and energy level. 

Try a few on the list today and start smiling and laughing more. Once you resolve to be happier many health benefits will follow, including:

• A boost in the immune system
• Less Stress
• Better choices in diet
• More consistency with exercise
• Reduction in risk for heart disease
• Increased Life Expectancy

 
To help you achieve health and happiness, contact Dawn Flannery
248-444-6739
[email protected]
www.FitForeverTraining.com
 
 
 

Statistics show 80% of New Year Resolutions fail by February.  Let's change those odds! Here are some tips for getting back on track and reaching your resolution this year:
1.  Reevaluate your goal
2.  Make it a step my step plan reaching one each month
3.  Write it down and share with friends and family
4.  Keep a journal of your journey logging your progress
5.  Change your attitude and believe in yourself
6.  Get another family member or friend to join in your journey for support
7.  Expect setbacks but don't dwell on them, keep moving forward
8.  Reward yourself each step you accomplish month to month
9.  Have patience, changing habits takes at least 21 days, it doesn't happen               overnight
Remember there is a lot of support in the community to help you on your journey.  Join a gym, start a lunch walking group at work, make family fitness time every day and of course hire a personal trainer!

Some thoughts and tips to get you on track with your health.

*True or false: Will a woman will bulk up if she lifts more than a 3-pound dumbbell?  So many women fear lifting weights as they believe it will make them look bigger.  Truth is that to improve strength and get toned you need to lift dumbbells that by the 15th repetition you lose form and are very fatigued.  For upper body use a dumbbell that is 10 to 15 percent of your total weight; for lower body make that 20 percent. If you can lift a weight over 15 repetitions without losing form, it is time to make the weight heavier. You will build muscle and increase your metabolism, not bulk up.  If you want to see results, stop fearing the heavy weights and push yourself to fatigue. 
​*Individual results may vary.

HIIT, for those that don't know, high-intensity interval training, has been the center of attention in the fitness industry lately.  From Insanity and P90X, to Crossfit, HIIT workouts are popping up everywhere.  HIIT in 30 minutes or less, builds muscle, improves stamina, increases power and agility, helps lose weight and keeps the body guessing, it's no wonder why it's so popular. HIIt is not a new concept.  Step Aerobics, Billy Banks and this old school classic https://www.youtube.com/watch?v=fRscYVvEFt8, are HIIT of the Baby Boomer generation.

Is HIIT for everyone?  This is a trick question.  Everyone can benefit from HIIT, but not every HIIT workout is suitable for everyone.  Before starting any HIIT program, do some investigating.  What fitness level is it suited for?  Does it offer modifications for older adults or inexperienced exercisers? What should I be able to do before I try this workout? Is it safe for me?  How can I be sure I am doing it correctly?

When starting a HIIT program look for one that offers viable options for each exercises demonstrated.  Always start with the lowest intensity option first, make it through the workout twice within the time period it states then move to the next level.  If after a HIIT workout you feel nausea, excessive soreness or other physical issues, reduce your intensity.  Checkout this HIIT workout to get you started on a program that's right for you. 

Exercise is an important key to aging successfully.  I have always believed it's never to late to start.  The body is responsive to #strengthtraining at any age. Strength training just two hours a week can increase bone density, overall strength, endurance and improve #balance.  Checkout my #SeniorFitness Video for ideas. As we age flexibility decreases, limiting our movement and range of motion.  Regular stretching should be included in your exercise routine.  More than 1/3 of people over 65 fall each year.  Keeping a strong core and performing balance exercises weekly is the best way to reduce your risk of falling.  Do you suffer from stiffness, pain and loss of movement in your joints? One of the best ways to manage joint issues is to stay active and maintain a healthy weight.  (#BMI Calculator)  Do you go to a room and forget what your looking for?  Studies show regular exercise slows memory loss and decreases your risk of dementia.  

HOW DO YOU GET STARTED?
Start slowly and build gradually.  Make a weekly exercise plan and write it in your calender.  Not sure where to start?  Fit Forever Personal Training specializes in exercise sessions for seniors in the West Bloomfield, MI area which focus on improving overall strength, #flexibility and balance. Learn proper form, a regular fitness routine and how to safely improve your retirement years. Email for more information and session times available.

Stretching is just as important as exercising daily.  Here are some reasons to add it to your daily routine:

1. Decreases muscle stiffness and increases range of motion. 
   The less you move the stiffer your muscles become.
2. May reduce your risk of injury. The more flexible your muscles are, the less likely you are to tear or injure them.
3. Helps relieve post-exercise aches and pains. Here I would like to point out that it is best to do stretching after your workout when the muscles are warm.
   
4. Improves posture. Particularly stretching the shoulder and back muscles.
   
5. Helps reduce or manage stress. When we are stressed are muscles tend to tighten up, so a good stretch can help reduce that tension.
6. Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for improved circulation of blood throughout the entire body.
7. Decreases the risk of low-back pain. Flexibility in the hamstrings, hipflexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain.

My favorite piece of equipment to assist you in stretching is this:

Did you know after a workout there is a window of opportunity and your muscles are starving for nutrients.  This opportunity is within one hour of your workout.  A meal including protein and slow burning carbs is the most beneficial for muscle repair and recovery.  Eggs, chicken and fish are good protein sources, and whole oats, brown rice and quinoa are good carb sources.  Whey protein in a bar supplement form is also a good choice when pressed for time.  A 3 to 1 ratio of carbs to protein is recommended with approximately 20 grams of protein.  What is your post workout meal?

Functional Training involves movements that improve muscle strength and your bodies ability to perform movements used in daily life activities. Traditional weight machines focus on one muscle at a time with little or no core involvement as well as brain activity.  Functional training get your mind working harder, your core engaged and takes you through movements a machine can't.  The use of medicine balls, exercise balls and the TRX Suspension trainer can help in improving functional movements.  What type of training do you do? Functional or traditional weight machine?

Did you know heart disease kills more woman than all cancers combined?  Limiting your sodium and alcohol intake, regular exercise, not smoking, maintaining a healthy weight and managing your stress are was to prevent heart disease.  What do you do to keep your heart healthy?