Interview with 91 Year Old Hannah
I want to introduce you to someone who epitomizes exactly the message that Longevity Personal Training represents. Hannah is 91. In the last 3 years she has undergone a hip replacement and heart surgery. When... Read More
Three Things to Change About Your Daily Walk
One of the most common questions I ask my clients when we are first starting our session is what they have done physically since our last workout. One answer that I get pretty consistently is... Read More
Carbs Effect on Weight Gain or Loss
Let’s cut right to the chase. Carbs make you hungry. Yes, it is a vicious cycle. Especially if you are concerned with your weight. After eating carbs your insulin spikes. Now there is some controversy... Read More
Are You Accountable
ACCOUNTABILITY – The Cambridge Dictionary defines accountability as – “the act of being responsible for what you do and able to give a satisfactory reason for it.” In other words when you are accountable... Read More
South Rim Grand Canyon Hike April 2021 Post Hike Report
On April 10th at about 645am 7 of us started down the South Kaibab Trail. 10 hours and 45 minutes later at about 530pm 4 of us finished our day by reaching the top of... Read More
Hiking the South Rim of the Grand Canyon and How to Prepare
If you are considering hiking the Grand Canyon, I have some suggestions as to how to prep. First off this is a BIG deal. For one thing you are venturing into one of the Natural... Read More
Books, Supplement Ratings, Epigenetics
Typically, I use this space to discuss a single subject. But instead, this time I want to share some things I have ran into in the last several months that you might find useful. Two... Read More
What is Your Plan?
Yes, we’re talking about your health and fitness goals Why do you want to do it? What is your Why? What is your plan? It’s that time of year again. No. Not necessarily about resolutions... Read More
The Importance of Mobility as We Age
We’re not going to change the fact that we are going to age. But what we can do is stay ahead of the negative effects of aging by keeping more flexible and agile. Adding these... Read More
Hollow Hold – Complete Core Move
Hollow hold is a complete core move that works the anterior chain of your core. The diaphragm and abdominal muscles get worked as well as part of the hip flexors and some quadriceps. Dan Herrle,... Read More
Autophagy – What Is It?
In an ongoing effort to chase longevity I am continually reading and listening to various qualified media to learn more and to also stay up with the latest information since it seems to always be... Read More
Why Do Proper Warm Ups & Cool Downs Part 2
There are huge benefits to incorporating a stretching routine into your life: increased circulation, increased flexibility, maintain range of motion. One of the most important times to do this is right after you work out.... Read More
Why Do Proper Warm Ups & Cool Downs Part 1
So, you're tight for time but you just need to get a workout in. Just skip over the warmup and it will cut your time down. Anyway, those moves that you're told to do by... Read More
Deadbug Core Stabilization Move
The deadbug exercise is a true core move because it works both the abdominal and lower back muscles and forces stabilization. Dan Herrle has been working with Longevity PT for the last 4 years. He... Read More
Book Review – Discipline Equals Freedom: Field Manual by Jocko Willink
In the 1980’s and 90’s I used different forms of external motivation. In particularly books like Tony Robbins Unlimited Power and Awaken the Giant Within. These books and audio tapes like them helped fuel my... Read More
Tendonitis
One of the most common injuries I see as a trainer is tendonitis. So, what is it? How do you get it? What can you do to heal as quickly as possible from it? Tendonitis... Read More
Keeping Your Immune System Healthy
Sound familiar? Well it turns out that to have a healthy immune system, this is what you need to do. How long have you been hearing that to live a healthy life, that this is... Read More
Who Knew?!?! Hemp Hearts are considered a Super Food
Three Tablespoons of Hemp Hearts provides 2 grams of fiber, 9 grams of protein, 360 mg of potassium, 210 mg magnesium, and 25 % of your daily iron requirement. It also includes omega 3 and... Read More
Plant Based vs Meat Based Burgers
Where’s the Beef!! This is an old slogan that Burger King used in the past. Many years later customers are asking What’s with the Beef? And Burger King isn’t the only place where you can... Read More
Book Review – Can’t Hurt Me by David Goggins
In his book Can’t Hurt Me: Master Your Mind and Defy the Odds, David Goggins details his life from childhood till the time he is done writing the book in 2018. In the first line... Read More
Bone Broth and Collagen
In the past several years bone broth has been getting a lot of attention. What’s the deal? And how does collagen figure into all of this? Here we go…. Bone broth is prepared by boiling... Read More
Inflammation and the Keto Diet
What will we find out in 20 years that we should have been doing now”? That question has been following me around for quite some time. I have been attached to the fitness world for... Read More
Take Your Workout Outside to the Park
In our latest video, Eric, Kim and I show you how to change your regular workout routine by going outside and doing body-weight exercises in a park setting. Do each move until you are winded,... Read More
Inflammation is a KILLER!
This blog is the 1st of a 2-part series that will explain the main reason I recently changed how I eat. In August of last year, Marcia and I decided to dive into the Keto... Read More
Almonds – Natural vs Blanched vs Roasted
Almonds are rich in vitamin E, monosaturated fats and fiber. They also include minerals such as calcium, phosphorus, and magnesium. One serving is considered an ounce or about 23 almonds. One serving is about 65... Read More
Searching for the Edge
Welcome to a new blog series that I am about to embark on. This blog will explain to you what the guts are as to how and why I approach each person I train differently... Read More
Juicing: Different Methods and the Benefits
Juicing has become very popular. And for very good reasons. What comes to my attention though is that there are different ways to get your juice. You can either get your juice freshly squeezed, can... Read More
Protein Sources for Vegetarians
After our last video on protein intake, Eric and I received questions about protein sources for vegetarians. So we sat down with our fellow trainer and friend, Kim Saari, at D'Lite Healthy On the Go... Read More
Turmeric is Showing Great Promise
Turmeric has been getting a lot of talk these days. What is it? How does it work? What do the studies say? Turmeric is a plant related to ginger. It is grown throughout India, other... Read More
Working with a Stroke Client Who Suffered a Broken Hip Also
Greg experienced a stroke in April of 2016. He is right side affected. His outpatient therapy ended in December of 2016. To make matters worse he fell and broke his right hip in March of... Read More
Protein Intake and Sugar Cravings
Eric Bell and Karl Schnell are at the Protein House to discuss protein needs across the life span and activity level. Eric explains different protein sources and the 3 key ingredients needed from protein and... Read More
Exercises for Golfers (and others) to Keep You Strong and Balanced
Karl discusses 3 exercises for golfers and others to keep your lower back strong for golfing or other activities. Golfers often experience lower back pain because of the golf swing's repetitive motion in one direction. This... Read More
Exercises to Strengthen your Lower Back
Karl and Eric Bell of New Body Training answer your questions on strengthening your lower back. Karl and Eric both explain and demonstrate different exercises. They both discuss proper form, what to do and what... Read More
Intermittent Fasting
Recently I had the opportunity to interview Eric Bell about Intermittent Fasting (IF). Eric has used this technique on himself and his clients, with great success. Intermittent Fasting isn’t for everyone but if you are... Read More
Protein Shakes vs Smoothies
I was recently asked during a training session what the difference is between a protein shake and a smoothie. (thanks, Ashley!) And although this might seem very simple I think a lot of people confuse... Read More
Stop!!!! Romanticizing Food
Let’s just get this out there. If you’re concerned about your weight. DON’T ROMANTICIZE FOOD!!!! The two don’t match up! Remember we’re talking about those who are not happy with their weight. Romanticizing food can... Read More
Instead of Dairy…
In our last blog post, we discussed the Perils of Dairy. So, it seemed obvious that the next thing we should address is the alternatives to dairy milk. In this post, we will look at... Read More
Body Weight Exercises
Body weight exercises don't use any equipment. These are important for people with joint issues that will be aggravated by extra resistance. If you're travelling, you can do them anywhere. If you go to the... Read More
The Perils of Dairy
While growing up I drank a lot of milk. Probably 3 glasses a day. Breakfast, lunch, and dinner. I was told it was “good for your bones” and “just good for you”. We didn’t drink... Read More
B12 Shots – Are they for Real?!?!?
I remember in the early 70’s my mother having regular appointments with her doctor to get B12 shots. She had taken some tests and they found her to be vitamin B deficient. She saw her... Read More
Dynamic vs Static Stretching
I have been going in road races for many years. When I first started out, maybe the first 3 to 4 years, I always noticed a lot of the runners doing warm up runs. I didn’t... Read More
Good Fats vs Bad Fats
Mono fats, Poly fat, Saturated fats, Trans fats…………Aargh!!!! It’s enough to make your head spin! Good fats, Bad fats. What do they do and how the heck can you make sense of it? Yes... Read More
Post run recovery stretches in under 5 minutes
Start making these stretches part of your post run routine. These moves will ensure that you will be prepared for your next run. Read More
Exercises you can do at home
Here are 3 videos of exercises you can do at home or anywhere since they don’t require equipment. Hip-Ups Crunches Push-ups Read More
Hydration!!!!!
Physiologically water keeps your body from overheating. When you exercise your muscles generate heat. To keep from overheating your body discards this heat by sweating. The sweat cools down tissues beneath the skin. But when... Read More
The Long Term Effects of Not Exercising
Why should I workout if I’m just going to die anyway? Recently I was working with an older gentleman who had just had hip surgery. He really struggled, even with walking into the gym. After... Read More
Is Intermittent Fasting Your Answer to Weight Loss and Better Health?
How is it that some people can seemingly lose weight quicker than others? I looked further into this after a yearly visit with my family. My mother and brother. I use these visits to recharge... Read More
Good and BAD Posture!
Have you ever sat in a public place and watched people walk by? Probably. Right? Have you seen how people hold their bodies? Some are upright. But many, not so much. We hold ourselves with... Read More
Exercise and Aging: Strength Training – Part 4
Strength Training in our Senior Years This is the fourth and final installment in a series of posts concerning the benefits of exercise in our senior years. Specifically its effects on balance, disease, mental state... Read More
Exercise and Aging: Effects on Mental Health – Part 3
This is the third in our series of posts concerning the benefits of exercise in our senior years. Specifically its effects on balance, disease, mental state and strength. This post will address the effects of... Read More
How Exercise Can Benefit Chronic Disease As We Age – Part 2
This is the second in a series of posts concerning the benefits of exercise in our senior years, specifically our balance, disease, mental state and strength. In the first article we discussed how our ability... Read More
Coconut Oil – Superfood??
Dr. Mehmet Oz called coconut oil a “Superpower”. Renowned Osteopath Dr. Joseph Mercola states that the benefits of coconut oil are “near miraculous”. CSPI WOW! I better get me some. But first let’s pause for... Read More
Exercise and Balance – Part 1
This will be the first in a series of posts concerning the benefits of exercise in our senior years. We will address its effects on balance, disease, mental state and strength. This post will address... Read More
A Tip for Decreasing Recovery TIme
Foam rollers. Have you noticed in the past year or so this new activity in the fitness world? In an area where participants typically are stretching, they are now rolling their bodies across these foam... Read More
Protein for Weight Loss
In the 40 years that I have spent in the fitness world, one group of athletes above others demonstrates an incredible ability to control their weight. Whether they want to gain but more likely lose... Read More
Colas – Are they REALLY that BAD?!?!
Coca-Cola. The All-American soft drink. Or at least when growing up it seemed like the only option. Of course there were other brands – Pepsi, but they were colas none the less. Mom made us... Read More
Moist Vs Dry Heat (Part 3 in our Use of Modalities Series)
So far we have covered the use of ice and dry heat to assist in the recovery process. When we look at heat we have to remember that there are 2 kinds. Dry heat which... Read More
Feel the HEAT!!!
This is the 2nd part of a series about recovery modalities. This post will exam using heat in order to recover from one workout to another. While cold is beneficial during the acute phase (first... Read More
Ice, Ice Baby!!!…….What do you do for recovery??
This will be the first in a series about recovery modalities. What assists your muscles during the recovery phase so that they can be ready for another workout in order to continue to increase your... Read More
Seniors And Their Workouts
Due to my education and work experience I train seniors. For my purpose I define those 65 or over as a senior. In fact at any given time in the past 12 years I have... Read More
Eat My?!?!?!
Errr, I mean Eat Your Veggies!! Your mother always said to eat your vegetables. What does this mean exactly? Can I just get a wedge of iceberg lettuce, throw some tomatoes in and smother it... Read More
Supplement Confusion
I grew up in a household (in the 70’s) with a mother who believed in taking vitamins. Known today as supplements. At that point my mother recommended multi-vitamins. Just to ensure that we were getting... Read More
Book Recommendation – Born to Run
It’s been a busy summer and I haven’t been able to post here. But with the summer came a great read. Especially if you’re a runner. If you haven’t already, and you are a runner... Read More
Got Your Back????
How’s your neck feel? How about the top of your shoulders? Do you have a tightness between your shoulder blades? Well it turns out your not alone. In the last couple of years I’ve had... Read More
Are You Experienced???
Are you experienced? Not long after I moved to Phoenix and joined those who would climb the local mountains, did I find myself remarking about other “novice” hikers. You know what I mean. When you... Read More
One on One vs Group Training
In most cases there are two types of training that you can receive from a trainer. The first one is one on one and the second is group training. First off the type of training... Read More
Napping!!!
Napping. Yes what we’re talking about is that brief time period we have when we lie down during the course of our day to recharge our body’s batteries. What?!?!?! You mean you don’t NAP? Maybe... Read More
Overtraining – Is This You?
How many times a week do you workout? Notice that I said times not days. If you’re doing a class in one part of your day and then running for a period of time or... Read More
What Have They Done To Oatmeal?!?!?
Oatmeal – Known to be one the best choices for breakfast. Has recently been trumpeted by the fast-food industry as evidence of their attempts to present the public with “wholesome” food. Once gain, BUYER BEWARE!!... Read More
Holy Guacamole!!!
The BIG game is upon us. What are you going to serve? There seems to be a misunderstanding about some of the foods involved. Yes there are plenty of BAD foods. But there is also... Read More
Stability/Core Training At Any Age
Stability (balance) training is productive at any age. From the athlete who is trying to get across the court to the senior who just wants to go from their living room to their kitchen. A... Read More
I Deserve That!!!!
After a recent group hike, several of us stopped on the way home to get something to eat. One of the hikers ordered what seemed like everything that was on the menu. By the way,... Read More
Have We Become A Bunch Of Germophobes???
I was walking out of my local grocery store and noticed a man coming in. The first thing he did was to approach the anti-bacterial dispenser just inside of the store, take some in his... Read More
How To Get The Most Out Of Your Upper Body Training
Just like everyone else I’m in a time crunch to get my workouts in. In the last year I have gone from circuit training to splitting up my body parts into separate days. Well as... Read More
Compression for Increased Running Performance
There never seems to be an end to the “latest and greatest”. Recently compression clothing have been getting some attention in endurance events. Certainly compression stockings have been used to help circulation in medical environments... Read More
Chocolate – Good vs Evil
In the last few years there has been a lot of talk about the health benefits of chocolate. Coincidentally the International Cocoa Organization states that production has risen from 1.2 million tons per year in... Read More
Exercise and Arthritis
Nearly 27 million Americans are affected by arthritis. So what is arthritis and where does exercise come into the picture? When the cartilage, which is the cushion at the ends of your bones breaks down.... Read More
When Should I Get My Next Physical Exam?
Many years ago a very good female friend of mine informed me that she hadn’t been to her gynecologist in years for a check up because she was afraid to be weighed. I almost fell... Read More
Effects of Alcohol on Exercise
With alcohol being the most common drug of choice one has to wonder what effects it has on your athletic performance. Sorry folks but this blog has to be written. For the most part the... Read More
Red Wine vs White Wine
Red wine or white wine? Every now and then I am asked this question by those who imbibe. In fact one time I was asked in a very unscientific manner, “I’m going out tonight drinking,... Read More
Book Review – A Million Miles In A Thousand Years
Are you tired of being told “change your mind, change your life” or that you just don’t know the real secret to life? Million Miles in a Thousand Years by Donald Miller tells the story... Read More
Do Women Bulk Up When They Train With Weights?
One of the most common statements I hear from women who have not done resistance training before is, “And I don’t want to bulk up”. It is a myth that women will naturally attain the... Read More
Protein & Carbs – How Much Should I Be Eating?
There is a lot of confusion about how much protein and carbohydrates to eat. According to the Harvard School of Public Health adults should get a minimum of .8 grams of protein for every kilogram... Read More
HDLs – LDLs What Does It All Mean?
If you are at all conscious about your health you realize that it is very important to have regular physical exams. During this procedure your blood is drawn and then after a day or two... Read More
Are Tanning Beds Good For You?
Lately I’ve been noticing advertisements for tanning salons claiming that they are a good source of Vitamin D, in other words good for you. I felt this was a bit of a misrepresentation so I... Read More
What Are You Looking For in A Trainer?
In recent years it seems that there are more and more people looking toward Personal Training to make a living from. Some have become very good trainers and some, not so much. Don’t get me... Read More
SURRENDER = STRENGTH
I have always been surprised that I have had more female clients than male. Such is the case with most of the Personal Trainers that I know. Even when I worked in the commercial gyms.... Read More
It’s Easy……Really!!
My partner and I were invited to go on a mountain bike ride with another trainer and her clients. A separate friend who was going on the same trip told me that we should have... Read More
COMMITMENT!!!
UNTIL ONE IS COMMITTED Until one is committed there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all facts of initiative (and creation) there is one elementary truth, the ignorance of which kills... Read More
No Pain, No Gain (Sport or Life)???
The average life (playing) span of an NFL player is barely 3 years. Oh sure you hear about the Jerry Rice’s or Brett Favre’s of the world who play into and past their 40’s but... Read More
Muscle Recovery
People who are new to working out often ask why they can’t exercise the same muscles everyday. In brief this is what I tell them. First off for a true workout to be successful you... Read More
Does Higher Oil Prices = Better Fitness?
I’m about to end my first trip to a European country. The one thing that strikes me is the presence of the bicycle traffic. Now mind you I’m here in December, in Berlin. During this... Read More
Younger Next Year Book Recommendation
I want to recommend a book to you. I’m on holiday right now. And as with most times that I take off, I use this time to catch up with my reading. Being away gives... Read More
Are You Ready To Set Your Goals?
January 1st is right around the corner. Ah, the time for resolutions, goal setting looking ahead to the New Year. Last year when I awoke on the 1st day of 2009. My partner turned to... Read More
H1N1 vs Obesity
With all the attention these days given to the H1N1 flu you would think that this is the only danger lurking out there. Yes, this flu can be horrible to go through and several million... Read More
To Eat Or Not To Eat
Today is Thanksgiving. How will you spend it? Most of the people I spoke to this week told me of spending time with their families and sitting down to a traditional holiday meal. When my... Read More
Preparing for the FEAST
Turkey day has arrived! How are you going to approach this most hallowed days of dining? Consider this – If you’re going to someone else’s house eat something before you go. Protein is preferred. But... Read More
Preparing For The Holidays
Well we’ve come to that time of year again. The HOLIDAYS!! If you’re not careful this time of year can be stressful, overwhelming, full of distractions from your goals and an overall hair puller. When... Read More
Obesity=Disability=Pre-Existing
It was announced Thursday that Americans are entering their 70’s with disabilities in greater numbers than in previous generations. Big surprise that goes along with this study which was authored by Teresa E. Seeman of... Read More
I LOVE Push-Ups!!!
I love push-ups! Anyone that trains with me can tell you so. As soon as someone enters the Longevity Personal Training world my clients learn how to do them and also learn to expect them... Read More
Does Your Purpose Change With Age??
Why do you workout? For what purpose do you train? If you have been working out for any length of time (years), has your perspective of “why” evolved? I recently became sick and found myself... Read More
Why Am I So Tired????
My alarm goes off at 4:10am. My first appointment of the day is at 5:30am. My last will end at 7pm. I make my way to bed by 9:30pm and then repeat this process for... Read More
How Do You Train?
I train a lot of people. Some have events they are working towards. Some have very specific goals (weight loss, balance, specific body parts they want to improve). Yet quite a few just want to... Read More
Trail vs Road??
The race began as we ran down the trail into the desert. Down into the washes and then back out, down and then back out. The washes were a mix of sand and rock they... Read More
Meta WHAT?!?!?!
When we talk about metabolism and metabolic rate the first thing that comes to mind is energy. We all know people who have “slower” (gain weight easy) and others who have “fast” (can almost eat... Read More
I Know EVERYTHING……Really???
As trainers we are looked at as the ones who have all the answers to your questions regarding health & fitness. Well, here’s the bad news. Not really. Although I have met many that will... Read More
How Do You Pick Charities To Give To???
With the recent economic times the unfortunate victims can be charities. Just when many charities such as the Salvation Army or Goodwill Industries are hearing a greater call for their services, their donations are also... Read More
Gym Etiquette – Part 1 (because I’m sure that the rant will not end here)
What happens to people when they enter the gym? I know I’m about to generalize here, but really just because the gym is not your home doesn’t mean you should treat it as if it... Read More
Eating Healthy At The Airport
This weekend I’m traveling to Asheville, NC. I work with quite a few people who travel extensively. Their common complaint is how hard it is to maintain a healthful diet while on the road. When... Read More
I Am Not A Mouse!!!
The other day I was told by a client about a recent article released by the BBC that spoke about the effects of eating late at night. This study was conducted at Northwestern University in... Read More
Traveling To Unknown Parts
Next weekend I’m going to be in Asheville NC. I’ve never been there, but I have seen the town and area written up in many magazines. In fact it has been listed by Outside magazine... Read More
Plastic Bottles – Safe or Not???
Please answer me this. Is any corner that I turn safe anymore? If we listen and believe to what our media tells us, danger lurks around every bend. In the last several years a lot... Read More
Small Races vs Large Races
Today I had the opportunity to run in the Annual Jerome Hill Climb. There might have been 150 runners in attendance. The weather was on the cool side and although the sun was a bit... Read More
CHEW YOUR FOOD!!!!
Are you like most people with a busy schedule who inhales their food rather than chews it correctly and actually gets a chance to enjoy it? Chewing doesn’t only allow us to enjoy our culinary... Read More
OH SH**……That Feels Good!!!!
Recent studies have concluded that the more aggressively you express yourself verbally while going through discomfort, the easier it is to withstand it. During an experiment that was being held at Keele University in the... Read More
Soggy Vegetables…..Should I??
A couple of days ago I picked up lunch for my partner (Marcia) and I. We try to eat right so I brought home some steamed vegetables over chicken and rice. Normally this is a... Read More
Running Uphill Vs Downhill- Today’s Workout
This morning my workout partner and I ran South Mountain. We did this in preparation for the Jerome Hill Climb which is going to be held in a couple of weeks. As you can guess... Read More
Correct Posture
Recently during a training session I was asked to instruct on correct posture. I was a little taken back initially because I thought this was an automatic thing that we just did. But it’s true,... Read More
Stretching…..Do You???
Not having enough time is not a good enough reason to not stretch. After all it really doesn’t have to take any more than 3 to 4 minutes to complete. This post will give you... Read More