The Fitness Fanatics Over 50 Newsletter

by Iron Age Athletics

(the brand for and about fitness fanatics over 50)

10 Tips for Exercising on a Cruise

Embrace the change of pace

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I do two things that might seem like they are in conflict:  1) I exercise every day (2, 052 days in a row and counting) and  2) I go on a lot of cruises.

Over the past few years of travel, I have learned a few things to make them work together and not be in conflict with each other.

So, without further ado, here are my top 10 tips for working out while on a cruise:

  1. If you map out your workouts for the year, quarter or month – coordinate that schedule with your vacation plans. For example, I have the remainder of the year mapped out into 3 running phases or blocks. Each of those blocks contains a rest or easy week, which coincides with our cruises. Perfect! Now I can take it easy and not feel guilty about it.
  1. Most cruise ship gyms are small, relative to the number of passengers on board – so they are going to be crowed … at times. Mornings will be extra busy, so exercise later in the day if you want to avoid the bigger crowds. Also, port days will be less crowded, especially if passengers are getting off the ship first thing in the morning. And, as the cruise days add up, less and less people go to the gym after the first few days – so, during the second half of the cruise, you might see fewer people in the gym overall.
  1. If you have a weekly/daily routine, try and stick to it. If you do chest on Mondays, arms on Wednesdays and legs on Fridays, try to stick to that schedule. That way, if your mind is distracted by the beach or other things, your body can just take over.

READ more…

Iron Ager of the Month

Our August Iron Ager of the Month is Gene Meade.

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Gene loves working out, and enjoys the way it makes him feel.

He tries to get some form of exercise in every day, usually consisting of running, rucking or kettlebell work. In fact, Gene recently set a PR for single arm kettlebell presses – at 32KG. Nice!

This Fall Gene plans on doing a GoRuck or Spartan event. He also plans to be at the Marine Corps Marathon, as two of his athletes will be running (Gene has been a running coach for over 15 years).

Gene’s advice to other Iron Age Athletes can be summed up in his favorite quote, “Anticipate the difficult by managing the easy.” – Lao Tzu. The quote is something that helps Gene stay on track and focused – if he is squared away in his daily routines and disciplines, then he is in a better position to deal with adversity if it arises. This carries over into his training … preferring to  stay ready rather than having to get ready!

Follow Gene on Instagram: @gene_meade

Click HERE to nominate someone (or yourself) to be featured as an Iron Ager of the Month…

MY Week

A look at how other Iron Agers train

The MY Week column is focused on sharing how some of our Iron Agers train during various times of the year.

It’s always helpful to see what others are doing in order to ensure we are optimizing our own exercise/training programs.

This month’s MY Week is from is from Deborah Moore – masters CrossFit athlete and mid-life health educator.

CLICK HERE to download the PDF

After finding herself “bored” in her late 40’s after decades of running, triathlons and being, generally, a self-confessed endurance junkie – she decided to try something new.

With a bit of trepidation, she tried something relatively new at the time – Crossfit – and an obsession was born. With Crossfit, her body began to change and she felt physically stronger and healthier than she ever had in her life.

Throughout this journey, she has researched the positive effects of nutrition and strength training on age-related physical and cognitive decline, and gained a certification in Sports Nutrition, as well as a Crossfit level 1 trainer certification.

Her goal is to teach women and men how to successfully navigate nutrition (macros), fitness & aging strong in their 40’s, 50’s & beyond – and to help them build those healthy habits for a longer, happier and more functional life.

Links:

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If you would like to be featured in MY Week, submit your information HERE.

Masters Runners … Are You Ready to do a 180 with Your Training?

Book Review: “Easy Interval Method” by Klass Lok

That’s exactly what Mr. Lok is recommending … basically replacing your steady-state runs with relaxed interval sessions.

It sounds a little crazy, but this book (and training method) was recommended to me by a national champion masters runner who has adopted this training methodology to avoid injury and get more out of less miles – two huge benefits Mr. Lok claims this program delivers.

It sounds a little crazy, but this book (and training method) was recommended to me by a national champion masters runner who has adopted this training methodology to avoid injury and get more out of less miles – two huge benefits Mr. Lok claims this program delivers.

“Many masters runners who changed to this way of training reported that – after carefully building up and getting used to more mileage at higher speed – they have fewer injuries and perform better. It is widely accepted that it is not the aerobic system that declines so much with age as it is the ability and reactivity of the muscles. To keep that ability for as long as possible, we must train them in the appropriate way. Longer, slower, steady-state running only further reduces their natural reactivity and explosiveness.”

This method can be used for racing distances from 800m up to the half marathon.

READ the full review.

Closeup of barbell Lifting

Challenge of the Month

For August, let’s focus on some basic lifts, with your body weight on the bar. This challenge is called the “301 Test” – which I found on a post by multi-sport athlete, Nick O’Sullivan.

The challenge is for time:

  1. 100 Back Squats
  2. 100 Bench Press
  3. 100 Deadlifts
  4. A 1 mile run

The weights for these exercises are whatever your bodyweight is. If you weigh 175, then that is the weight used for each of the exercises.

You can also record your results HERE, to see how you compare with other Iron Agers.

We’ll post the results in the next issue.

The 5 Best Books About Running

Born to Run
by Christopher McDougal

The book that started the minimal/barefoot revolution is as good as the hype that surrounds it. The history, the science, the crazy cast of characters … I could not put this book down. If you’ve ever ran a step in your life, you’ll find this book fascinating.

Ultramarathon Man
by Dean Karnazes

If you want to know how this legendary ultra runner go started – and hear some crazy stories along the way, then this book is for you. It also might inspire you to take that leap, change your life, and live your dream.

The Perfect Mile
by Neal Bascomb

The story behind how Roger Bannister became the first human in history to break the 4:00 mile. Some great lessons in this book, one being the theory that Bannister became the first to break the barrier because he KNEW he could, while all the others hoped they could. His mindset was different than everyone one else’s. Once he broke the barrier, a flood of others did too – because now the believed it was possible.

Bowerman and the Men of Oregon
by Kenny Moore

A fantastic portrait of a man who helped launch the running boom and Nike. The man is a legend – and you really get a taste of it with this book. Helps explain why Nike as a rule #11 – “Remember the man.” That man being Bowerman.

Shoe Dog
by Phil Knight

The Bowerman book leads right into this one, the early history of Nike. When you think of Nike you think of this multi-billion company with world-wide reach, but, of course, that was not always the case. They were very small and very fragile for about the first 15 years, and almost never made it. This might be my favorite one on the list – because it touches on sport, history and business.

The Best Rowing Machines for your Home Gym

Garage Gym Reviews researched 65 rowers for you!

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Garage Gym Reviews tests and reviews fitness products based on an independent, multi-point methodology.

If you’re in the market for an indoor rowing machine, their guide to the best rowing machines will help you find the best one for your home gym.

Their team of certified personal trainers, triathletes, and CrossFit coaches have researched more than 65 rowing machines and used more than 20 to create their list of the best rowing machines on the market today.

To whittle down our list, they rated machines from 1 to 5 stars on factors that include:

  • Durability: Does it have a weight capacity of 300 pounds or more? Does it shake when in use?
  • Resistance: Can you easily adjust settings? Is there a wide range of settings?
  • Programming: Are there options for beginner-friendly and advanced workouts?
  • Warranty: Are you covered in case of manufacturing defects?
  • Portability: Can it easily be moved around your home gym?

Read the full article HERE

Event Listings

Spartan Races

If you are interested in signing up for a Spartan Race, there are a number of events still in the US for the remainder of the year:

  • Asheville Spartan Event Weekend, August 3rd (Mill Spring, NC)
  • Tri-State New Jersey Spartan Event Weekend, August 10th (Vernon Township, NJ)
  • New England Spartan Event Weekend, August 17th (Barre, MA)
  • Hawaii Spartan Trifecta Weekend, August 17th (Waialua, HA)
  • West Virginia Spartan Trifecta Weekend, August 24th (Glen Jean, WV)
  • Temecula Spartan Event Weekend, August 24th (Pala, CA)
  • Washington DC Spartan Event Weekend, September 14th (Mechanicsville, MD)
  • Vermont Spartan Event Weekend, September 14th (Killington, VT)
  • Seattle Spartan Pan American Championship Weekend, September 14th (Snohomish, WA)
  • Angel Stadium Spartan Stadion Weekend, September 21st (Anaheim, CA)
  • OCR World Championship Weekend, October 4th (Mammoth Lakes, CA)
  • Nashville Spartan Event Weekend, October 5th (Lebanon, TN)
  • Dallas Spartan Trifecta Weekend, October 19th (Grandbury, TX)
  • Central California Spartan Trifecta Weekend, November 2nd
  • Fenway Park Spartan Stadion Weekend, November 9th (Boston, MA)
  • Carolinas Spartan Trifecta Weekend, November 16th (Newberry, South Carolina)
  • NorCal Spartan Event Weekend, November 16th (Herald, CA)
  • San Antonio Spartan Event Weekend, November 23rd (Devine, TX)
  • Phoenix Spartan Trifecta Weekend, November 23rd (Avondale, AZ)
  • Central Florida Spartan Trifecta Weekend, December 7th (Sebring, FL)
  • Los Angeles Spartan Event Weekend, December 7th (Caustic, CA)

For a complete list of race details – visit Spartan Race

Our Charity

The Grey Muzzle Organization improves the lives of at-risk senior dogs by providing funding and resources to animal shelters, rescue organizations, sanctuaries, and other non-profit groups nationwide.

Our Iron Age Fitness Decathlon is the event we host to raise money for the Grey Muzzle Organization.