You don’t HAVE to be over 50!

Some folks, when inquiring about ProActive Fitness, will mention that they are “too young” to join us yet, because they are still in their 40’s.

Time to set the record straight: you don’t HAVE to be over 50 to work out with us! Yes, we specialize in 50+ and our trainers have extra knowledge and education around training that population, but we invite any adults to give us a try. 

We have Beginner, Intermediate and Bootcamp groups six days a week, with evening sessions M – F, so you can get here after work. If you prefer to get your workout done BEFORE you go to your job, we have 6:00, 6:30 and 6:45 a.m. sessions. 

The best part? Our groups are small so we get to know you and your body and we can make sure you stay safe while maximizing your results. 

We are offering SIX FREE evening small group sessions in January. Call the studio or email shelley@proactivefit.ca to get started!

10 Tips for Newbies: Smile, Lift, Hydrate!

Starting to exercise regularly at a gym or fitness studio can be a lot for people over 50. Maybe it’s been years since you worked out regularly, and the numerous machines and confident gymgoers give you some hesitation.

Don’t worry. It’s perfectly natural. Newcomers naturally will have questions about equipment, etiquette, and best practices to make the most of your time, get the best workout, and enjoy yourself.

We want you to succeed, no matter what your age or fitness level. And I am here to help, so never hesitate to raise a question or concern, or to ask for assistance.

A little “gymtidation” can be natural – and not just because you’re over 50. Don’t let it bog you down. Here are a few pointers to help get you started on the right foot.

  • Think positively. You made it to the gym! That’s awesome. Now, remember to smile, repeat your “why” to yourself – and state affirmations to yourself in positive language rather than a punishing tone. For example: “I’m working out because I want the second half of my life to be even better than the first half.”
  • Be sure to get a tour. Staff should explain what various equipment is for, and what classes are available. Talk to them about using a personal trainer, individually or in a small group, at least for your first few sessions.
  • Always warm up before you start your workout to elevate your heart rate, loosen up your muscles, and get your head in the game.
  • Move beyond the treadmill. I get it – sometimes it feels safe to stick with what you know, and walking is supposed to be “good enough,” right? Not quite.
  • Lift weights. After age 50, resistance training is a must, whether you like free weights, machines, resistance bands, or body-weight exercises. You will NOT become huge and bulky. But you will improve your balance, maintain muscle mass, improve bone density, and burn fat. Plus, you’ll sleep great.
  • Choose the right time of day. When’s good for you? Gyms are generally busiest from around 4:30 p.m. to 7 p.m., with people arriving after a typical workday. If you have more flexibility in your schedule, make the most of that privilege.
  • Dress for comfort. You probably have plenty of clothes to get started, so don’t worry about making a fashion statement with the latest styles. But I do recommend investing in a good pair of supportive athletic shoes.
  • Drink plenty of water. Before, during and after. Don’t wait till you’re thirsty.
  • Learn basic gym/studio etiquette. Ask if you’re not sure. But among some universal truths: Individuals shouldn’t “hog” a machine or weight station, so don’t sit on it in between sets when others might be waiting. Also, return weights to their racks, and wipe down equipment and mats when you’re done.
  • Be fully present and enjoy yourself. Pay attention. Make phone calls elsewhere. Observe respectful boundaries. I believe exercise for people who are “50 and better” should be effective, safe, and fun.

Every journey starts at the beginning. If you have questions about where to start (even if you have already purchased a membership at somewhere other than ProActive), feel free to send me a message: shelley@proactivefit.ca

Fiesta Skillet

Here’s one seriously nutritious south-of-the-border skillet dinner that families can’t get enough of! Most Mexican dinners contain generous portions of grains and dairy, so we’ve lightened this one up by taking out traditional rice and replacing cheese topping with fresh avocado and pico de gallo. It’s mildly spicy and very satisfying!

Leftovers from this recipe are wonderful as a packed meal the next day. Chop one of the leftover chicken breasts and enjoy it with a handful of fresh arugula and a spoonful of the bean mixture.

When healthy eating tastes THIS good it’s hard to stop. And why would you want to?!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Spice Blend

  • 1 teaspoon ground cumin
  • 1 tablespoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • 1 lime, juiced
  • ¼ teaspoon liquid stevia
  • 1 tablespoon fresh cilantro, minced
  • 1 teaspoon fresh jalapeño, seeded and minced

For the Skillet

  • 6 boneless, skinless chicken breast halves
  • 1 teaspoon olive oil
  • 1 yellow onion, chopped
  • 2 Roma tomatoes, chopped
  • 1 tablespoon garlic, minced
  • 2 teaspoons kosher salt
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground cayenne pepper
  • 1 (15oz) can black beans, rinsed
  • 1 (15 oz) can pinto beans, rinsed
  • 1 (15 oz) can white beans, rinsed
  • 1 avocado
  • ½ cup pico de gallo
  • ¼ cup fresh cilantro, minced

Instructions

  1. Combine the spice blend in a small bowl. Rub the spice blend over all of the chicken pieces. Place in a ziplock bag in the fridge to marinate for an hour, up to overnight.
  2. Preheat the oven to 425 degrees F. Place the olive oil in a large, oven-safe, skillet over medium-high heat. Add the onions, cooking until soft, about 5 minutes.
  3. Stir in the tomatoes, garlic, salt, cumin, cinnamon and cayenne. Sauté for 3 minutes. Add the rinsed beans and bring to a simmer, about 4 minutes.
  4. Arrange the marinated chicken breasts over the top of the bean mixture. Bake, uncovered, for 20-25 minutes. Top with sliced avocado, pico de gallo and fresh cilantro. Enjoy!

Nutrition
One serving equals: 322 calories, 14g fat, 829mg sodium, 14g carbohydrate, 6g fibre, 3g sugar and 35g protein.

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Whenever you’re ready, here are 3 ways I can help you get healthier and happier:

1) Come in for a Custom Fitness Consultation

We’ll sit down together and discuss your health history, your goals, and simple steps you can take to achieve them and see if there is a way to work together to give you the coaching and support you need to get the results you want.

 If you’d like to discuss meeting for a Consultation, just reply and put ‘Consult’ in the subject line and I’ll follow up with you.

2)  I have FREE Open Office Hours during the week where you can call in and speak to me about your goals.

 The call is just 15 minutes out of your week, but the insights you’ll discover could impact you for a lifetime! To schedule your FREE consultation, reply and put ‘Call’ in the subject line. We’ll set up a time that works for both of us.

3) Be my guest for a free training session.

 If you’d like to come in to attend a Beginner small group training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details.

 Shelley Turk