Health, Fitness and Personal Energy for Seniors

Energy Bite 49 – You Can Do More Than You Think You Can

Can you do a “Turkish Get-Up”? Do you even know what it is? It’s an exercise.  You can check with the search engines online to see various varieties of Turkish Get-Ups. I always thought they were a body builder’s exercise or a heavy duty kettlebell exercise. Kettlebells are like cannon balls with a handle and they are a huge fad in gyms today. People lift 100 pounds or more with one arm doing the Turkish Get-up. But at the gym this morning, I watched one of the Personal Trainers working with a senior lady and got her started doing Turkish Get-ups with no kettlebells or dumbbells or any weight at all. Of course after the trainer demonstrated the move, she said: “no way can I do that!” He said “yes you can” and within ten minutes she was doing them. She was doing them with a bit of difficulty, but she was doing them, and she was excited that she was able to do it. Because she took the time to try the movement, she was finally able to do it after several attempts. She did more than she thought she could. And chances are, when it comes to exercise and moving your body, you too can do more than you think you can.

Last October, I wrote a post about The Five Tibetan Rites. Later, after I had published the post, I created a handout for a workshop that described the exercises, complete with photos of me doing the movements, taken by my wife.  My wife commented that “no way could she ever do those exercises because they would be too hard on her arms and shoulders, as well as the rest of her body. A couple of months later she started taking a class at the gym that included the Five Tibetan Rites. Guess what? Of course. The Five Tibetan Rites are part of each class and she does them nearly flawlessly – something that she was convinced she could never do – until she tried it and did it. Yes, you too can do more than you think you can.

Last week I discussed core and abdominal muscles and linked to a short Ebook with some photos of the body movements and exercises. I admonished readers not to do more than four or five of the exercises during any one session. Why? I felt that doing all ten at one session would be too many at one time and that I didn’t want anyone to get a sore stomach from doing too much. I got this Email later in the week:

Subject: Re: Energy Bite 48 – Your Core, Part 2

Good morning, Bob!

Thanks for your 10 Core and Abdominal Exercises for Seniors Ebook. I just finished doing the exercises, and I did all ten. You did a wonderful job creating the SeniorFlow series! The text was very understandable and the photos clear and helpful. It was a good work out! Thanks, again. Have a great day!


She did more than she thought she could and just kept on going. I saw her later in the week and I asked her if her stomach muscles were sore. “Not a bit” she replied. Where did I see this terrific young lady (she’s a couple of years younger than me so she’s young). Well, it turns out she was fulfilling an item from her “bucket list” (a list of things she wants to do before she moves on to another world). She always wanted to play a piano concert in her church variety show.  But she didn’t know how to play the piano. So she learned. She thought it was probably more than she could do but she decided to give it a shot. She started taking piano lessons and learning to read music a little over a year ago. And there she was, a bit unsure of herself, but she played a mini-concert at her church variety show last week and did a great job. She wasn’t sure she could do it, but she did. Yes, you can do more than you think you can.

The reason I even bring all this up is that as I am creating my new exercise program, SeniorFlow(tm), specifically for active seniors, I am finding that I am being a little too conservative in what I think active seniors can do. Even though I have always preached that we seniors can do a lot more than we think we can, I have been reluctant to include anything I thought might be a little too difficult. So I will be adding things like Turkish Get-ups with no weight and some other movements that I have been a little unsure about including, because now I know that seniors can do more than they think they can. That means me. That means you.

Thank you for reading.

Energy Bite 48 – Your Core and Abdominals, Part 2

Last week I promised I would provide some simple core and abdominal movements with pictures.  So I decided to produce a short Ebook on the subject.  Click right here to view and download the Ebook, 10 Beginning Core and Abdominal Exercises for Seniors. This little Ebook give you a short series of 10 simple movements for the beginning exerciserContinue Reading

Energy Bite 47 – Your Core, Your Source of Power, Part 1

You hear a lot about your “core” and how important it is for strength and mobility. Most seniors have lost much of the strength in their core many years past. In fact it’s right up there with your legs as one of the first areas of your body to go as you age. In PartContinue Reading

Energy Bite 46 – Stretching Your Limits

“Know your limits.” “You have no limits.” You hear these statements all the time. Do you have limits? Are they real limitations? These are important questions and can be answered in different ways. While there may not be any limits in the world of motivational speaking or the field of human development, there are realContinue Reading

Energy Bite 45 – A New Paradigm in Fitness for Seniors

Seniors want more than just exercise. They want the mobility, the strength, and the energy that exercise gives them.  They want the freedom to move their bodies the way nature intended, so they can do what their bodies were made to do. They don’t want to be bored with the typical one muscle at aContinue Reading

Energy Bite 44 – Do I Need Exercise Equipment?

The question is, do you need special equipment for a decent exercise program. The answer is simple: Yes and No. Yes, you can go running or walking and all you need is a pair of decent shoes. But is running or walking enough exercise? If you read last week’s article, you already know it’s not.Continue Reading

Energy Bite 43 – The Power of Walking

For seniors, walking is one of the best exercises we can do, as long as we do strength and mobility exercises as well. There are lots of favorable aspects of walking. My wife, Edie, and I have walked for years on the beautiful trails here in Reston, Virginia. We see dear, owls, foxes and otherContinue Reading

Energy Bite 42 – One Size Doesn’t Fit All

Remember last week I asked about where you get your health and fitness information. I discussed various places where health and fitness information is available and discussed the inconsistencies. It doesn’t really end there. Most of the information we get from the sources I listed in last week’s article assumes a couple of things: ThatContinue Reading

Energy Bite 41 – Where Do You Get Your Information?

There is a huge amount of health and fitness information available. Where do you get yours? Bookshelves? Magazine racks? Television? Newspapers? The internet? Your neighbor’s nephew? Most of it is confusing and it all seems to point in different directions. How do you stop the confusion and get it right? Good question. Let’s start withContinue Reading

Energy Bite 40 – I’m Part Human, Part Cow, and Part Metal Wire

I’m back home, I’m part human, part cow and part metal wire – Moo! Finally, after a full ten days in the hospital, I got home. I’ll explain. I had full chest-splitting open heart surgery on June 2, to have an Aortic valve replaced. It was successful and they used a cow valve to replaceContinue Reading