Hey folks!
One thing I love about Substack is how easy it is to form connections with like minded people.
I’d like to introduce Daniel Tysinger who writes the Brewing With Barbells newsletter. I always enjoy reading his content.
He writes about the importance of Fitness in our lives, and I am someone who takes my Fitness journey very serious.
There are also a lot of parallels between Fitness and Finance. Those parallels helped create a collaboration between Daniel and I.
Below is a guest post that Daniel has written for my newsletter.
If Daniel’s content hits home, subscribe to Brewing With Barbells to read more!
PS.. I wrote a guest post for Daniel’s newsletter recently titled, Health & Wealth Tips To Survive, which you can check out by clicking here.
Without further ado, here is Daniel’s guest post below!
I have always seen this phenomenon; it comes with working in the fitness industry. Roughly 75% of the clients I train come to me without having done any regular exercise in years. They have been out of the gym for so long that they don’t know where to start and don’t want to jump back in for fear of injury. Their stories are all similar; they begin a career and a family, and the free time they used to have for recreation and exercise suddenly disappears. They’ve gained a little, or a lot, of weight, their knees and back ache, and fatigue is their constant companion. First, I tell them that they have recognized that a change is needed and that it is the first step towards feeling better. It’s never too late to start exercising. Secondly, now is the time to begin your exercise habit!
After a few weeks of training, they start to notice improvements. “I wish I had started this sooner” is a common mantra. How can you not feel that way when you sleep better, have more energy, and aren’t in as much pain?
The longer you put off starting an exercise habit, the harder it will be to start back up. This is why it’s best to start early and stick with it. All too often, exercise gets pushed to the back burner, with “I don’t have time” as the number one excuse for opting out. If you don’t have time for exercise now, be sure to carve out some time later for doctor’s appointments and trips to the pharmacy. Take some of the extra money you made from being at work instead of working out to pay for those extra healthcare costs. Exercise is more than breaking a sweat; it’s investing in your future. A future where you can still do the activities you enjoy without worrying if you’re physically up to the task. What’s the point of working so hard for most of your adult life if your health prohibits you from enjoying retirement?
The above isn’t meant to scare you into going to the gym and paying for a personal trainer; it’s simply a reality I’ve seen from working in a gym and rehabilitation environment. While I certainly believe that working with a trainer is an excellent way to get back into the habit, especially if you have had an extended break from any activity, it’s not your only option. However, it will require patience, planning and discipline.
Just Starting?
As I mentioned, the earlier you start your exercise habit, the better. If you read this and are younger, without children or a family and limited demands on your time outside of employment, you owe it to yourself to start ASAP. You’ll likely never have more free time than you do now. Joining a gym is just one of your options. Pick up basketball at the park and rec leagues for adults that offer many sports. Trails and greenways in your city that can be hiked or biked. At-home options like Peloton and Hydrow, with live workouts and entire catalogs of training programs, are available on demand, not to mention the thousands of fitness creators on YouTube and other social media outlets. The options abound, and many of them are free or low-cost. Find something you like, and hopefully, you’ll find others who enjoy it. Anytime you combine exercise and social interaction, you have a win-win situation. If you do belong to a gym, try a group fitness class. They are a great way to find a training partner who will also hold you accountable. If you have the income, boutique fitness centers such as Orange Theory and Soul Cycle and their ilk can be worth the investment. Yes, they can be quite a monthly expense, but having first-hand experience working at and participating in these classes, I know they are usually worth the money. Your money is going towards top-of-the-line equipment and expert instructors who will push you to go harder than you would training by yourself. Another perk of these gyms is the limited class size and ability to make friends with others who come to the same class as you.
Whichever path you choose to take, do your due diligence beforehand. Just because someone, a guy with a six-pack on YouTube, tells you to do 100 burpees doesn’t make him an expert. Always look for reviews, and be wary if someone is putting a hard sell on supplements. If looking at an in-person gym experience, seek out the opinions of current members and see if a trial option is available before committing to a long-term deal.
The Parent Trap
Let’s say you’re a bit older, and in addition to your career, you have a family and all the responsibilities that come with that. Will it be more challenging to start your exercise habit? Absolutely, there is no sugarcoating that. However, you can also use this challenging circumstance to motivate you. The extra energy you have from exercising can be used to keep up with your children. As any parent with small children knows, their energy supply seems limitless; don’t let a lack of energy or chronic pain stop you from enjoying your short time with them when they still think you’re the most fantastic person on earth. If you fit this description, then hiring a professional to assist you is my recommendation to begin. Working with a trainer instantly makes you more accountable. They are counting on your showing up and have prepared a training session for you, your wallet will also be thankful, because you’re likely to be charged for your session if you don’t give notice within 24 hours of your appointment.
Here are a few tips on how to get the most out of your personal training.
Buy sessions with a friend or spouse and train together. Training with a friend lowers the cost and can make the whole affair less intimidating, as you’re not going it alone.
Interview any prospective trainer before starting. You’re putting a lot of trust into the hands of someone you most likely don’t know. Request a sit down with them to discuss your goals and see if you’d be a good fit. Do they have a degree in exercise science or a similar field? Find out who they are certified by. Organizations such as the American College Of Sports Medicine (ACSM) and the National Strength And Conditioning Association (NSCA) require college degrees in exercise science to receive certification.
Talk to other people who have/are training with them or seek out reviews. A trainer might have all the fancy credentials but a horrible bedside manner. Make sure you get a good vibe from them first.
Exercise with your trainer once weekly and have them create two other workouts for you to do independently the rest of the week. I have used this plan with many of my clients and have been very successful. If the trainer balks at this, they don’t have your best interest at heart, so look elsewhere.
Treat your training session as any other important task on your calendar. Never leave a session without planning the next one; make sure to put it in your calendar. This should be a non-negotiable event, as it invests in your physical and mental health.
The Golden Years
If you’re zeroing in on retirement, you might think the time to start exercising is beyond you. Nothing could be further from the truth! The common ailments that come with aging don’t go away by themselves, and telling yourself, “I’m too old to exercise,” will do nothing but augment your physical decline. Will exercise reverse your arthritis and fix your knee pain? Most likely not, but it will make them more manageable. There are options for older adults looking to age actively.
Silver Sneakers. For adults 65 and over, some Medicare plans will cover the cost of your gym membership. Silver Sneakers also offers online classes daily.
Many senior centers offer fitness classes as well. If you live in a retirement community, you almost certainly have access to some gym or classes.
Try pickleball. Compared to other racquet sports, it’s low-impact, not as physically demanding, and a great way to socialize.
Hiring a trainer is also a valid option; vet them properly using the guidelines above.
An unfortunate reality in the fitness industry is that older adults aren’t catered to in the same fashion as younger people. I believe this is due to the perception that they can’t perform the same types of exercise or must be treated differently because they are ‘frail.’ This is undoubtedly a tricky area; while some older adults must be more cautious than others when beginning to exercise, there is no one-size-fits-all program just because you’ve reached a certain age. Chronic conditions such as heart disease, diabetes, and arthritis will have an impact on what type of activities you can or can’t do, but they shouldn’t stop you from doing any exercise. In my experience, the individual's attitude limits them much more than their age. As Henry Ford said, “Whether you think you can or think you can’t, you’re right.”
One final piece of advice: you can start your habit today, regardless of age or income. Block off 30 minutes and go for a walk. Walk through town, on a treadmill, or in the woods, it doesn’t matter. Just walk wherever you can. Do this for 30 minutes a day for a week straight. It matters not how far or fast, as long as you do it. This is how you build an exercise habit.
— Guest Post By Daniel Tysinger
Disclaimer: This article is for informational purposes only. It should not be considered Fitness, Financial, or Legal Advice. Not all information will be accurate. Consult a financial or fitness professional before making any major decisions.
My favorite exercises are walking, sprinting, and punching/ kicking the punching bag. I also like juggling for brain health and hand eye coordination. This also helps with blocking kicks and punches in karate. I also do intermittent fasting and eat mostly whole foods.