Hey everybody I'm here I'm live.
I can't believe that.
I will tell you this.
I had just a little bit of trouble getting this stream started.
Happy Halloween and welcome.
This is C.J. Johnson from Age Well with C.J... Tonight we're going to talk about the Five
Keys to staying healthy and fit.
I hope that you are somebody who is over 40.
Because that's Who the show is targeted to . People who are over 40 who want to get healthy
or get healthier and stay fit. and live an absolutely wonderful life.
My background is the golf industry.
I come from golf.
I'm a golf professional, ski professional and I'm a fitness trainer and a Health and
Wellness Coach.
I have a passion for helping people just like you get and stay fit.
What I don't have sometimes is little tech ability.
I am getting a little distracted here at one of my screens so let me see if I can, There
we go.
I've got this great PowerPoint set up for you to teach you the things that are important
about health and wellness.
We'll use the areas of fitness, the five areas of fitness and health and wellness.
If you are excited about this evening if you don't mind giving a little thumbs up or a
little heart.
or a little like something like that that would be great.
I do have a question for you.
Kind of a question of the day.
What's your favorite workout.?
What workout do you do and how often do you do it.?
What's your favorite way to work out?
For me it changes.
It depends sometimes on the time of year it depends on what I'm into.
Unfortunately I am one of those people who tend to go through phases.
I got into a marathon phase a couple of years back.
Half marathons actually never did a full one.
I didn't like it that much.
I tend to go in phases.
I'm curious.
What's your favorite workout?
And how many times a week are you doing it.?
Because one of the things that I know at least for me is I like, unfortunately, I like to
do the same things I enjoy.
I enjoy them so I do them often.
I guess like most people you do them, and if you like them you probably do them pretty
well and you tend to do them over and over again.
What happens is we don't get as fit as we should be.
We don't get as fit as we need to be.
Excuse me if I'm looking down here and I've got all these noises going off sorry about
that.
I'm trying to see some comments here and I'm trying to see your comments.
OK.
And finally seeing some comments here.
Thank you guys for some of those.
For commenting and joining in.
Let me know again what your favorite workout is.
Because as I said we do these things sometimes we do them too often.
What happens it leads to poor fitness.
We're maybe very fit in one area and not very fit in another area.
That's what we're going to talk about or what are the five key areas of fitness and how
do you find out where you stand.
So if you hang around to the very end I have some resources pages, some videos and a free
self-assessment test that you can take to find out exactly where you are.
Let's go ahead and get started and let's look at what are the key areas of health and wellness.
There's really five key areas that we're going to talk about tonight.
We're going to talk about first of all body composition, cardio endurance, muscular strength
and endurance, flexibility and balance.
A side note here.
Most people would put muscular endurance and muscular strength.
In a different categories.
I have that in two different categories, I'm sorry, I have a reason for putting them together
and I'll explain that when I mean when we talk about exactly what they are.
The other one balance is not always included but if you're over the age of 40 your balance
is already starting to deteriorate.
Balance is the key factor for anyone who's looking to get fit and healthy as we as we
get older.
Let's go ahead and let's get started with a couple of definitions.
Let's start with body composition.
What exactly is it.
Think of it this way it's the percentage of body weight that's fat compared to the other
tissue in your body which is bone and muscle.
For today's purposes body composition and body fat percent, I'm going to use those two
terms interchangeably today.
You're going to hear me mention either one or the other.
Now you might have heard of something called BMI.
Right?
Body mass index.
I want to talk about body mass index for a while, for just a minute because it's different
than body fat percentage.
Body mass index is a measurement, that's used really to measure the masses.
You see BMI maybe used by insurance company's doctors' offices.
All BMI is, is simply a height weight measurement.
That's it.
It's your height against your weight and BMI is not accurate.
I can show you the reason why.
Look at this guy.
This is Vernon Davis.
Vernon Davis is an NFL player.
He used to play for the 49ers.
Now I think he's playing for the Redskins.
Vernon Davis looks pretty good over there doesn't he.?
He's been working pretty hard on his body.
Here's his stats.
He's 6 feet three inches tall he weighs 250 pounds.
My guess is that in this picture he's somewhere between an 8 and 10 percent body fat percentage.
I think we could all look at this picture and
say, this guy is incredibly fit, has a very low fat level because if you look at his abs,
he is I mean he's ripped.
You don't get to see ripped abs, if somebody doesn't have a low body fat percentage.
If you just took his BMI measurement.
He's thirty one point two percent and on a BMI scale he would be considered obese.
Well Vernon Davis may be a lot of things but he is definitely not somebody who is obese.
Body Mass Index is not a good measurement.
We really want to stick to body fat percentage or body composition.
How do you measure that.
Well there's a couple of ways.
You can get scans.
There's three different types of scans and perhaps you've heard of a couple of them one's
a DEXA scan.
The other one is a body pod.
And then you have underwater.
DEXA scan uses x ray.
Body pods use air and underwater obviously uses water to measure your body composition.
They're generally pretty accurate.
The downside to getting those types of scans is they can be hard to find.
If you live in a large city you probably have some kind of access to them but they're pretty
expensive depending upon the type of scan.
It could be between 75 and.
300 dollars per scan.
That's a pretty hard way to measure any progress that you're making in your body.
It might give you a starting point but you're really not going to be able to, at least most
of us actually, are not going to be able to keep tracking that particular measurement
using those types of scans.
Another thing you might have heard of are some of the devices that we see today are
scale's and handheld devices.
Typically Omoron makes a scale, Withing's makes a scale.
What those do, is those use electrical impulses or BIA to shoot an electrical impulse through
your body and then uses equations to give you
a number, body composition or body fat percentage.
Unfortunately outside of a major lab, setting like a lab at a college, those tend to be
very inaccurate as well because they're relying more on the equations, versus the technology.
If you don't have one, don't run out and buy one.
The easiest way to get your body fat percentage measurement is with a caliper.
Perhaps you have seen one of these before.
It's a little, kind of almost looks like an alligator.
Something prehistoric!
Anyway what this does is the caliper is this little
device we pull the skin,. a skin fold away from the body and it gives us a measurement
over here.
I know it's hard to see on this but over here there are a variety of numbers over here.
When I do this I pull that skin away from the body and it gives me a number and then
I match it to a corresponding chart.
Now calipers are pretty accurate.
Once you've learned how to use them they are something that you can do pretty inexpensively.
This was I think 14.95 on Amazon.
It's something that you can learn to do pretty inexpensively and it's a great way to track
your body composition.
The bottom line is this is the leaner you are the healthier you're going to be.
The less susceptible you are to getting any type of disease.
Plainly put you're going to live longer if you're a leaner.
Instead of getting on the scale make a commitment to learn how to use a body caliper.
I mentioned at the very end of this I'm going to give you some resources.
I found two great videos one for men one for women because we do measure differently.
We measure on a couple of areas of our body.
We measure a little differently.
And I've gotten links to those videos to help you to understand how to measure your own
body composition.
I'm curious have you ever had your body composition measured before?
If you have, if you would put it down in the comments.
You don't have to tell me the number, I know pinch.
ouch.
It's just a little pinch on the caliper Kris, so you don't have to worry about that.
What's worse sometimes is the number.
When we really find out what our body fat percentage is.
That's again a great measure of healthy and ultimately we're going to live longer.
That's number one that's our body fat percentage.
Let's move ahead and move on to number two which is, I think what we probably think of
the most when we talk about healthy people is cardio endurance.
I know it's the first thing that comes to mind for me.
Let's just define it.
Really the ability to exercise the entire body over a long period of time.
Think heart and lung endurance.
That's what it is.
There's a couple of ways to measure that.
I'm going to talk about one and in the self-assessment that I give to you at the end, I actually
have both of these.
The first one I'm going to talk about is resting heart rate.
If you are more cardiovascularly fit your resting heart rate is lower.
This is a super easy.
In fact this is something that you can do tomorrow morning before you get out of bed,
before you do anything.
Measure your heart rate.
Take your index finger and the middle finger right next to it and you're going to take
your carotid pulse.
Your carotid pulse, if you come down here from your jaw and slide your hand underneath
and just gently press you should be able to find your pulse.
Make sure you're using these two fingers.
We never want to use the thumb because the thumb itself has a pulse.
Slide down here and feel yourself right here, your carotid pulse.
In the morning take your carotid pulse for 30 seconds.
You're going to count it for 30 seconds then you're going to multiply it by two.
That is your resting heart rate.
The average resting heart rate for the untrained heart, so if you're not doing any training
is somewhere between 60 and 90.
If you're doing training your heart rate should be lower than that number.
In fact, like a marathon, an endurance athlete, a well-trained endurance athlete.
Somebody who's running marathons that type of thing.
Cyclists their heart rates tend to be in that 40ish area, their resting heart rates.
One of the lowest resting heart rates ever recorded, believe it or not was 26 and he
was a cyclist.
He rode in the Tour de France, but a cyclist back in 1996 hand resting heart rate of 26.
I'm sorry that's amazing to me.
My resting heart rate is 55.
That's my resting heart rate.
When you do this do this before you get out of bed, do it over a couple of days, periods,
so that you can see any trends that you may have.
If you know your resting heart rate and some of you may and already done this.
Throw that down in the comments below.
I'd like to know first of all if you know what it is and kind of how low can you go?
Because that is that that's a great indicator of health.
Another test that you can take is a 12 minute walk run test, simply how far can you go in
12 minutes.
It's on that self-assessment.
I have categories you can break it down so you can see where you are inside of your age
group.
One of those two tasks is going to give you a sampling of how well you're doing cardiovascularly.
We've talked about our body composition, we've talked about our cardio and now we're going
to need to move into that muscle endurance and muscular strength.
As you remember before I told you that I combine these.
Let's talk about, first let's talk about what they are separately and then why put them
together.
Muscular strength is the amount of force that you can put forth with your muscles.
How strong are you?
Muscular endurance is the ability to use those muscles repeatedly without getting tired.
So now one of the examples, Obviously that's just important for our daily living is to
be both strong as well as endurance.
I mean think about bringing groceries in from outside in the car.
You can make fewer trips if you're a little bit stronger.
That's one good thing to but just daily living can be difficult if you don't have strength
as well as endurance.
I chose to combine these even though most people would put them separately.
The reason that I chose to combine those two things is because they are so closely intertwined.
It can be difficult for somebody who's not trained to understand what's endurance and
what's strength.
Here's the example, let's talk about pushups.
How many pushups can you do?
OK I can do 20 pushups on my feet and then my muscles give out.
For me push-ups is an endurance test.
My muscles are strong enough to do it but other people can't even do one push up on
their feet.
Then it becomes a strength test.
It's very hard to know what's strength and what's endurance and really when we're work
on the muscles, frankly, we're working on both of them together.
That's why they're combined together.
What is important when you're measuring your muscular strength as well as your muscular
endurance.
You want to measure the different areas of your body.
As an example I just gave you the push up test.
Most women are not going to do really well on the push up test.
We tend to be weaker in the upper body stronger in the lower body.
We want to measure our upper body we're going to do that with the push up test.
Sorry.
Love them or hate them.
They are there and they do tell us about our upper body strength.
Then for the core we're going to do a plank test to see how long we can hold that plank.
For the lower body.
we are going to do a wall sit and see how long we can do the wall sit.
Those are the three tests for your muscular strength as well as muscular endurance.
We talked about the top three right now, the three key features muscular strength muscular
endurance, cardiovascular, as well as our body composition.
The last two are sometimes not thought of and they are so important to overall health
and fitness.
We're going to move on to flexibility and mobility.
So let me give you a definition of these two.
Flexibility is the ability to use your joints fully.
That means your muscles are long enough and the joints are free enough to allow movement.
Mobility is the amount of functional movement you have around a joint while it's in motion.
We're going to focus a lot on flexibility tonight, But let me give you an example.
It's actually my husband and it's a he's he is very mobile in the hip joint and not very
flexible.
When he sits, he likes to sit on the floor and he often sits cross-legged.
He sits in the lotus position so cross-legged with one foot on top of each thigh.
Think that yoga position that you look at and you go oh my gosh, you've got to be like
a pretzel.
He gets into that position very easily all the time.
He has a lot of mobility inside of his hip joints.
But when it comes to flexibility in his legs he's kind of a typical guy.
He has a lot less when he does a sit test and the test is the most common one for flexibility.
You sit on the floor, you start with your knees bent and you're
going to grab your ankles.
You slowly try and straighten out your legs and at the same time you don't want to let
go of those ankles.
You want to see how far down you can go.
You get extra credit if you go out past, get your hands past the top of your toes.
Now John, while he can sit in this lotus position very easily.
He barely gets his legs straight on the floor and I'm not really sure he can hold onto his
ankles.
He has a lot of mobility in a joint not necessarily a lot of flexibility.
Our mobility in joints differs compared to other joints.
If you feel like one area of your body you just don't have enough mobility.
It's probably best worked on with a trainer or a physical therapist working on that specific
area.
Flexibility can be improved in a lot of different ways.
And sometimes that's just as simple as doing some stretching.
Let's do the sit test first and see where you are in terms of flexibility and then you'll
be, like really everything else on this list, everything here is improvable.
You just have to get a starting point.
If you're still with me give me a little thumbs up.
Let me know that we're headed into the homestretch here.
Getting to number five.
I just want to check some of the comments because I see some down below.
My sister is on tonight and she says she's seen John do this and it's absolutely freakish.
Yes it's kind of a, little bit of a joke in the family that he can sit like that.
He's a big tall guy.
He's six feet two with lots of legs and he is yeah he's very mobile but not extremely
flexible.
We've talked about the four key things again our body composition, our strength, our cardio
as well as our flexibility.
We're going to take this out and we're going to talk about balance.
As we age our balance decreases.
Let's define it again.
The ability to stay in control of your body, that's just simply balance.
But we have two ways of measuring balance.
One is static balance, essentially if you're standing still.
The other one would be dynamic balance, how well can you balance while you're moving.
You really want to measure both especially if you're an active athlete.
Static balance is one thing as a skier, I practice a lot of static balance.
But when I'm out on the hill I need dynamic balance, I need to be in balance over my skis.
So balance.
These are easy, really simple easy test that you could do when we're done tonight.
It's simply standing on one foot.
What you do is you get set.
you pull in your core and you lift one leg off the ground.
Now a little key here make sure that you do both legs because sometimes we have more muscular
strength or endurance on one leg versus the other.
We can also have more coordination on one side versus the other.
Make sure that you do both feet.
See how long you can stand and hold that leg up in the air.
For some people that's going to be extremely easy.
If it was easy for you, do the same thing only close your eyes.
I guarantee you that one is not quite as easy.
When you take away your eyesight, balance becomes a challenge.
It's so important to practice our balance because it decreases as we age and it is the
leading cause, 1.6 million Americans are killed or injured every year by some kind of fall.
It's probably happened to your parents or to a relative, a fall with a broken bone has
dramatically changed or perhaps even taken their life.
It's never too late to start practicing your balance and it's something that you can improve
over time.
Just like all five of these things.
Let's go back one more time and just review them.
You've got body composition, cardio endurance, your muscular strength and endurance, flexibility
and mobility as well as balance.
If you're practicing and you're working on those five areas I'm guarantee you you're
going to be fit, you're going to be healthy and likely, probably in the past shape of
your life because you're practicing a well-rounded program.
The good news is here you don't have to add extra time into your workouts.
All you have to do instead of, like we talked about at the very beginning, you have those
favorite workouts that you're maybe doing all the time.
All you need to do to fit these things in is balance your workouts around these five
key areas and you're going to see your fitness levels go through the roof as.
I promised you at the very beginning that I was going to give you some resources to
help you with this.
If you go to this Web site which is www.agewellwithcj.com/selffitnesstest.
On that site, I'm going to have all the instructions, because I'm sure you've taken meticulous notes
here!
I am sure that you'll have all the instructions, I have videos for you along with the scorecard
that's based upon your age so you'll have this great way to get the starting point and
to see exactly where you're at.
So make sure you get to www.agewellwithcj.com/selffitnesstest.
Going to come back and take a real quick look at these comments down here.
I saw this one when I was on the last slide, I took a look there and Rick tells me, I love
it.
He says I can do a three minute plank.
I'll tell you a three minute plank, and I don't care if it's on your elbows or up on
your arms.
A three minute plank is killer.
Thumbs up.
Give a little thumbs up to Rick down there.
I have to tell you it's one of those things for me about planks is after 30 seconds as
I have my little phone timer going on, oh my god just get me out of this.
Now I can hold it, not for quite three minutes but that is definitely one of those killer
exercises because it feels like everything in your body is shaking.
If you got any questions now's the time to go ahead and put them down in the comments
section down below.
You can always put them down later.
I will be coming back and I'll be checking the comments section so be sure that you ask
me any questions there.
Before you, before you end the week,get that self-assessment, get that fitness test and
give yourself the test and see what are the things that you need to improve.
Your body's going to thank you, you're going to be more fit.
You're going to get to do all the things that you love, all the sports and athletics that
you love even better!
This weekly show is going to be back here next Tuesday night.
We're going to be starting again at 6:00 p.m. Pacific Time.
Next week we're going to be talking about reigniting your workout program.
Now that you know where to start, where your strengths and your weaknesses how do you put
that in a plan and how you reignite yourself to get even healthier.
I hope that you take that information out and you start changing your life because I
know that together we can Train Smart, Live Bold and Age Well.
I'll see you all back here next Tuesday evening.
You have a good night.
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