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7 Basic TRX Exercises | Fit over 50 Workout with Marion Brand ... Enjoy 💪😀 This short workout can be done at home or the gym with a TRX Suspension Trainer. Basic TRX Exercises for over 50 and Seniors. I love TRX and how the exercises can be adjusted to fit anyone! My hope is to help you stay Fit & Fabulous after 50! Follow me on YouTube ... SUBSCRIBE and LIKE if you enjoyed 😊 Marion Brand BRAND FITNESS STUDIO: www.brandfitness.ca ONLINE: www.fitfabafter50.com
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If you're ready to improve your Golf game and/or Fitness level ... Join us in our Small Group Training Program at BRAND FITNESS. All sessions are working with a Personal Trainer, with the main focus on proper form and safety.
It's never too late ... Change your quality of life today! Marion Brand, BRAND FITNESS LANGLEY STUDIO: www.brandfitness.ca ONLINE PROGRAMS: https://www.fitfabafter50.com  If you want to sharpen your vision for this year, forget about resolutions, which come with heavy pressure and high failure rates.
Instead, we prefer thinking about positive steps you can take every day. Steps to help you create a Life you Love! Living the life you want to live takes steady, concentrated intention. The Calendar isn't changing ... you are the one that's changing! Here are 20 things we can all do, all the time to improve our lives. Come see us soon at BRAND FITNESS ... We’re here to help you live your best life by being fit – with strength, endurance, flexibility and fun. Consider these 20 things to help you Create a Life you Love ...  Get Out, Get Active! - Marion Brand enjoys a bike ride around Richmond, BC in January! 5 HEALTHY LIVING TIPS & INSPIRATION
Get ready to get out and keep active to truly Live your Best Life possible!
At Brand Fitness, we focus on your form for safe and effective programs that get you results. Work in a small group at my Langley Studio ... or if you're at a distance, try one of my Online Programs to do in the comfort of your home. My goal is to help you stay Fit & Fabulous after 50! Marion Brand BRAND FITNESS Studio: brandfitness.ca Online: brandfitness.online 5 Basic Exercises using a Kettlebell | Fit over 50 Workout with Marion Brand ... Enjoy 💪😀
This short workout can be done at home. I'm using a Kettlebell as a tool for this workout. These are basic exercises that can also be swapped out using a dumbbell. The only "Kettlebell Exercise" will be the Kettlebell Swing. My hope is to help you stay Fit & Fabulous after 50! Follow me on YouTube ... SUBSCRIBE and LIKE if you enjoyed 😊 Marion Brand BRAND FITNESS www.brandfitness.ca  No Bones about It: Exercise Is Great for Bone Health
Here’s another myth about exercising past 50 that we are happy to bust. You used to hear mature people say they shouldn’t lift weights because it could hurt their bones. But today’s active adult should know the truth: Strength training is great for bone health, and even helps prevent falls. People experience some bone loss as we mature, and bones can get weak if we don’t take care of them. The Surgeon General urges mature people to get enough calcium, vitamin D and exercise, noting that hip fractures are especially dangerous. Even for people who have osteoporosis, it’s not too late to start an exercise program that will be good for their bones. Talk to your doctor, of course, about any concerns you might have, and then come see us. We’ll help you work up the right routine for you. Weight-bearing exercises don’t necessarily include picking up heavy things. Body-weight exercises can strengthen your bones, too – brisk walking, climbing stairs, yard work and lots more. We can help you add strength training using resistance bands, free weights and machines. “Working your muscles matters just as much as building up bone,” as WebMD says. “It can slow the bone loss that happens with osteoporosis and may help prevent fall-related fractures.” And the Surgeon General also was happy to break another myth on this topic. “When you think of bones, you might imagine a hard, brittle skeleton. In reality, your bones are living organs. They are alive with cells and flowing body fluids. Bones are constantly renewed and grow stronger with a good diet and physical activity.” Not sure where to start or need a program in person, or online to help you and your bones grow stronger? Contact Marion today, to get started ... Now is the time to take care of you! Marion Brand, BRAND FITNESS  15 QUOTES of ACTIVE ADULTS over 50
 What’s Your Butt Got to Do with It? ... Here’s Why the Glutes Are So Important
Sometimes, after a few weeks of working out together, a client might ask a trainer, “Why do we do so much work on my glutes?” “Glutes” is the technical term for "rear end." So you might translate that question as, “What’s my butt got to do with it?” Either way you put it, the answer is the same: A lot. The gluteus maximus rules as the largest muscle in your body, the hub of movement, the workhorse. Problems arise when your glutes get lazy or dormant, because other muscles must kick in to perform jobs that they're not designed to do. And that starts a domino effect of compensations that will, over time, wreak havoc on your body. With every step you take, your glutes should absorb much of the impact and propel you into the next step. If your glutes can’t do that, your foot, knee, hip, back – maybe even your neck – are going to take the brunt of those forces. And because your glutes are at the center of your body, they’re crucial to function for both the lower and upper body. At any age, if the butt starts lagging, you’re far more likely to experience back pain and have knee trouble. You’re also more prone to falls, which is a particular concern for mature adults. And, let's admit it: No one wants a saggy bottom. Talk to us here about squats, deadlifts, and other exercises to strengthen your glutes, including bridges, plank variations, and banded hip abductions. Your butt is just too important to ignore. Marion Brand BRAND FITNESS www.brandfitness.ca www.brandfitness.online  12 FITNESS EXPERT TIPS OVER 50
Contact BRAND FITNESS today ... helping ages 50+ living your best life! Marion Brand Health & Fitness for the Best Half of your Life! www.brandfitness.ca www.brandfitness.online  The First Excuse Is the Worst Excuse
“I don’t have time to exercise.” How many times have you said that? Or heard someone else say it? It’s the No. 1 excuse for not exercising. And we don’t buy it. Everyone has the same 24 hours in a day. We all have multiple commitments to other people, often including work. Even in retirement, there’s spending time with family, keeping up the home, fighting traffic, etc. But, as the famous saying goes, “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” How Much Do We Get? Here’s an interesting illustration of how we generally spend our time on this earth. Let’s say people get an average of 25,915 days, or about 71 years, to live. Of that, they spend just 0.69 percent (or 180 days) exercising. That’s according to a survey of more than 9,000 people around the world, conducted by Reebok and global survey company Censuswide. (Granted, Reebok has an interest, but this is still relevant information.) The survey also reports that people:
Still say you don’t have time? Add It Up Let’s examine a week’s worth of time. Seven days a week multiplied by 24 hours a day equals 168 hours a week. Now, make a list of how you spend your time on a weekly basis. Try this quick audit. Write down how many weekly hours you spend on the following.
Get the message? You have time. It’s up to you how to spend it. Time for More Time We’re not suggesting anyone devote their lives to the gym. There are plenty of ways to get your minimum amount of exercise in each week. You can mix and match, and even incorporate movement into daily life by taking the stairs, parking far from buildings, and walking the dog. Make a fitness plan. Here are tips to stick with it:
Try us for 14 days to see how you can fit this in. Make time for you and your body will thank you! Join our 14 day JUMPSTART to get you STARTED NOW Marion Brand BRAND FITNESS 778-726-0590  Get in Shape for Gardening - Marion Brand Get in Shape for Gardening ...
How Working Out Can Help You in the Garden It's that time of year when we're getting back to the garden. As a trainer, I see many clients with achy muscles, or worse yet, injuries from their weekend of gardening. Don't let this be you! Be mindful of your movements and positioning while gardening. I have a story about Amanda, who loves gardening in her backyard. “I find it meditative, and I can leave all my worries behind me,” says Amanda, 59, an administrator in a law firm. But a couple of years ago, painful arthritis began getting in the way of her favourite hobby – which requires stamina, flexibility and strength. Since exercise can relieve arthritis pain, Amanda joined a fitness studio for small group training sessions a year ago. Now, not only is she strong and ready for gardening’s rigors, but she also enjoys nightly walks and occasional runs – and has dropped 70 pounds, a third of her weight! Amanda learned what health professionals and countless gardeners have known for decades: Gardening is a good workout that also helps maintain joint function, relieve stiffness, and improve balance and endurance. It also fights depression, provides vitamin D, and provides an outlet that can be social and creative. Gardening is a good workout If you think gardening doesn’t qualify as exercise, think again. An hour can burn up to 300 calories. And it’s a full-body workout -- bending over to pick up pots, squatting to pull up weeds, pushing wheelbarrows, raking, and carrying items, some of them heavy. Come talk to us about getting your strength, endurance and agility ready for gardening. You don’t want to injure yourself in the yard; lower back and knees are the most common sore spots. Pursuing “functional fitness” is a great strategy for many, mimicking the same movements performed in real-life activities, like gardening. Sometimes it’s best to exercise in a gym, but you also can get a great workout at home, once you know what to do. Even better, get the help in my programs at BRAND FITNESS or with our online programs at www.brandfitness.online Here are some common exercises for gardeners:
How it compares to other activities If you’re still not convinced that gardening is exercise, here is the word from the National Institute of Health. Gardening for 30 to 45 minutes gives the same moderate-intensity benefits as playing volleyball for 45 to 60 minutes, walking 1.75 miles in 35 minutes, and shooting baskets for half an hour. Our friend James learned that the hard way last summer when he visited his mother. He’s no gardener, and when he saw that tall weeds had overtaken his mom’s flowerbed, he decided to take care of it for her. “I thought it would be a quick, easy job,” he recalls with a laugh. “But I found out otherwise. My back was sore, my arms were sore, I was sweating like I was on the treadmill – and I had barely made a dent in the flowerbed!” ... James ended up organizing a three-man crew to finish the job! Is it time for you to get in shape for gardening? Marion Brand www.brandfitness.ca www.brandfitness.online Sources: National Institute of Health, WebMD, P. Allen Smith Garden Home
Becoming a Member at Brand Fitness has Changed my Life!Fast forward to today. I have lost approximately 70 pounds!! My core strength and balance has improved so much and still getting better every month. In the old days, if I would have tripped or stumbled, I would have gone down! – Thanks to my training at BRAND FITNESS, I am now able to recover and remain upright!
Except for a minor knee issue that goes back to my track and field days, I have no joint pain whatsoever. I am rounding the corner to 60 and am fit, happy and healthy. I now can buy clothes in the regular section and don’t dread shopping for them. If you’re reading this be assured, YOU CAN do this! Take one step at a time. Set one tiny goal at a time. My goal was just 5 pounds a month. Even if I didn’t make my target I gave myself a pat on the back and said you can do this! My advice to you is ... Find a fitness studio or trainer who cares. I was lucky to find both with BRAND FITNESS!! I received extra help and support in their BRANDFit50 Small Group Training program and Specialty Classes. -- it makes a world of difference to have the support and accountability for your actions. You are worth it, you owe it to yourself. YOU CAN DO THIS!!!” Sandra W, Langley, BC  The Buddy System Works ... I always enjoyed working out with my best friend Sylvia! Staying accountable and enjoying time together makes it all so much easier.
I came across another story from Carolyn, who at 73 found herself at a crossroads last summer. Years of spinal trouble and chronic pain had left her too weak to walk to the car alone, let alone drive. “Everybody was really sweet – ‘Let’s take care of Nana,’ ” the retired nurse recalls. “But I didn’t want to be that old yet. I still wanted to have a life.” So Carolyn started going to a fitness studio twice a week for small group training, which she liked right away! But things took off when she invited her longtime friend, Karen, to join her. Now both are stronger, more limber and have better endurance. They really enjoy their tradition of working out twice a week together and going for lunch on Fridays at their favorite Thai restaurant. They’re proof positive that the buddy system works. Read on to see how you can encourage exercise success ...  Tips for Staying Fit After 50
Achieving or simply maintaining a decent level of fitness is a challenge, but for anyone turning 50, getting in shape can feel even more challenging. Today there are so many weight loss programs, exercise equipment, and fitness routines to choose from than ever before. This can be overwhelming. As difficult as it may seem, there are some simple and effective ways to stay fit after age 50. These five simple tips can help you get (and stay) fit at age 50 and beyond ...  7 Ways to Burn more Fat
Ready to burn your way to a leaner you? Dropping fat tends to be a tedious process that’s slow and steady. There are, however, 7 ways to add an extra boost to your results. Keep reading to find out how... Boost Your Burn #1: Track Everything Counting calories, weighing out food portions, and keeping tabs on how far and fast you run isn’t the most exciting thing to do. But if you want to burn more fat, you need to do it. Without tracking your intake and outtake, you will never be able to figure out the weaknesses in your fat-burning program. Once you grow accustomed to keeping track, it becomes very rewarding when you have a good day. And since you live in the 21st century, tracking the amount of fat you consume and burn is made easier thanks to all sorts of electronic devices and apps. Make use of those that make the most sense to you and stay on top of your fat-burning game. Read on for 6 MORE ==>>  REVERSE HOLIDAY POUNDS
What do holiday parties and get together all have in common? Food and drinks…as in high-calorie food and drinks! It’s no wonder most people gain weight during the holidays. Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories. Want to sidestep those holiday pounds? Here's 5 tips to help ...  13 Reasons to Exercise
Let's face it, some days you just don't feel like exercising. You get too busy, too stressed and quite simply too tired. Exercise will truly help you Live the Best Half of your Life! Brand Fitness' motto. Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days ...  5 BEST AB EXERCISES
Are you still doing dozens of crunches in the hopes of getting flat, washboard abs? Traditional crunches are old news, so let's take your ab routine to the next level with the following 5 Best Ab Exercises. The most effective ab exercises strengthen your core as a whole – which helps prevent dreaded back pain, increases your agility and, of course, makes you look good. In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches ...
 10 Vacation and Travel Tips to Keep you Healthy 1. Set Your Trip up to Walk to Your Destinations Park further away, or skip the car and Walk! Do you really need the car to go to the store two buildings over? 2. Don’t Stress over Food It isn’t always realistic when traveling and vacationing. Instead, keep calories in check with a brisk and metabolism boosting workout or walk every morning. 3. Book a Hotel with Fitness in Mind
Make sure they have a fitness room, walking grounds, and/or a pool. 4. Schedule a Workout Everyday Morning would be best, to have it done not only to get it in, but for the benefits of energy for the day to come. It will also reduce stress and help prevent weight gain on your trip. 5. Vary your Daily Activity Mixing it up makes things much more fun. Try different adventures, swim one day and walk the next. 6. Get at Least Seven Hours of Sleep Lack of sleep will make your mind tired, lower your immune system and even cause you to overeat. 7. Stay Hydrated Planes and hotels are dehydrating. Drink bottled water each flight and always have some in your hotel room. 8. Be Germ Conscious Don’t use the airport pillows and blankets, comforters on beds, and carry hand sanitizer with you always. Germs can and will weaken your immune system, and you certainly don't want to get sick. Don't ruin your holiday with feeling ill. 9. Try Something New Find activities you and your family can do in the area. Make it a fun healthy activity, something active is great! Try something new ... you may like it! 10. Don't make Food the Center of your Trip Try new foods, and enjoy them, but don’t revolve your vacation around it. Happy Travels! Marion Brand BRAND FITNESS www.brandfitness.ca |
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