Fit for 50

The fitness industry is built on the premise of professional sports. Working hard, pushing limits causing pain, soreness, and discouraging personal motivation. As we get older, this form of training is unsustainable.

Fit for 50 wellness programs, are designed for the 50 + community.

Wellness Training that works within your limits. It creates healthy habits, (physical, mental, and emotional), that are consistent and attainable.

Change does not occur from short term bursts of exercise, but from daily habits that are fun, innovative, and promotes a healthy way of living.

The 50 lifestyle is personally designed around what you enjoy. A daily routine geared towards health and longevity.

The Goals

Fit for 50 is a support group primarily for, but not limited to, friends 50+ who are struggling with

Weight Management

Exercise and Fitness

Diet and Nutrition

Water consumption

Sleep and recovery

Stress management

Our goal is to help members to create a wellness lifestyle, providing the support we all need from time to time.

The Challenges

Each goal is broken down into 30-day challenges. Tasks that must be completed each day of that period. The intent is for these challenges to become part of a daily wellness routine.

Challenge #1 - Weight Management

Weight management is the base of wellness. Your body weight affect all functions in the human body. Weight gain, (in relation to your height), causes constriction and inflammation.

Maintaining a healthy weight, will initiate the reversal of these conditions, and put you on the path to health and wellness.

Challenge #2 - Exercise and fitness

Exercise is crucial for the regeneration of cell, and the increase of your metabolism, which is essential to the weight loss process, and general healthy life style.

Regular exercise decreases your risk of developing diseases, including obesity, type 2 diabetes, and high blood pressure.

Regular physical activity will improve muscle strength and boost endurance. Exercise deliveries oxygen and nutrients to the bodies tissues and helps the cardiovascular system work more efficiently. When heart and lung health improve, energy levels increase.

We will guide you through manageable forms of exercise, designed to give results, without causing muscle fatigue

5 minutes Jump Rope

2 30-second Planks

2 sets of 20-reps chair squats

2 sets push up/half push up -10 reps each set

2 sets of 15 reps calf raises

2 sets of 10 reps Leg Raises

Challenge #3 - Diet and nutrition

A healthy diet is one that helps to maintain or improve overall health. It provides the body with essential nutrition: fluid, macronutrients, micronutrients and adequate calories. Food is for fuel, not pleasure.

KNOW YOUR BMR

Basal Metabolic Rate is the number of calories you burn at rest. That is, the minimum amount of calories needed for your bodies vital organs to function.

To calculate your BMR, you use an equation that factors in your sex, weight, and age using inches for height and pounds for weight.

MEN
66 + (6.2 x weight) + (12.7 x height) - (6.76 x age) = BMR Male

A 35-year-old man who weights 175 pounds and is 5 feet 11 inches tall would be:
66 + (6.2 x 175) + (12.7 x 71) - (6.76 x 35) = 1,816 calories

WOMEN
6 55.1+ (4.35 x weight) + (4.7 x height) - (4.7 x age) = BMR Female

A 35-year-old woman who weighs 135 pounds and is 5 feet, 5 inches tall would be:
6 55.1+ (4.35 x 135) + (4.7 x 65) - (4.7 x 35) = 1,383 calories

Challenge #4 - Water consumption

The body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions.

The body loses water through breathing, sweating, and digestion. It is vital to rehydrate by drinking fluids and eating foods that contain water

Challenge #5 - Sleep and Recovery

During sleep, the body is working to support healthy brain function and is when the body repairs itself.

Sleep plays a vital role in good health and wellness. Quality sleep helps protect mental health, physical recovery, quality of life, and safety.

Try your best to get in the recommended seven to nine hours of sleep each night. If you have trouble winding down, give these tips a try:

Create a routine where you go to the bed at the same time each night and get up at the same time each day. Try doing some relaxing activities, like taking a bath or gentle yoga before tucking in.

Use white noise, ear plugs, blackout curtains and other tools to block distractions in your sleeping space. Keep the temperature of your room cool as it may help you fall asleep quicker.

Avoid stimulants like nicotine and caffeine in the hours before bed. They may take a while to wear off and make it hard to relax. While alcohol may make you sleepy initially, it may disrupt your sleep throughout the night.

Turn off cell phones, computers, televisions, and other electronics well before heading to bed. The light these devices emit may disrupt your body's natural sleeping rhythm.

Limit naps to just 30 minutes. Getting more shut-eye during the daytime hours may make it hard to sleep at night.

Sleep loss over time may contribute to weight gain and obesity. It elevates certain hormone levels in the body, like cortisol. This hormone causes your body to hold onto extra fat.

Not only that, but it may also increase your appetite and lead to a slower metabolism.

Challenge #6 - Stress Management

Stress management helps to break the hold stress has on your life, allowing for happiness, health, and more productivity.

The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun.