Fit After 50 SoCal

::: The Evolving Narrative Around Jumping/Hopping :::

For years we’ve been told that jumping and hopping is bad for joint health, osteopenia, osteoporosis, pelvic floor dysfunction, and perhaps just after a certain age ;)

The science is evolving! We’re learning that plyometric exercises are beneficial for improving bone health and pelvic floor strength.

Of course, just like any exercise, if jumping or hopping causes you pain (distinct from discomfort), then this might not be the right exercise for you. In fact, these exercises are more commonly prescribed nowadays in pelvic floor physical therapy, and as part of a well-rounded exercise program.

However, if this is something you’ve feared, there are ways to adjust the intensity!

Scale of least intense to most intense:

1. Lateral Diagonal Bounds (least force produced, safest start)

2. Forward/Reverse

3. Straight Up & Down (most force produced)

The key to all jumping/hopping/plyometric exercises: SOFT LANDING! Keep the knees bent and think about trying to land as softly and quietly as possible.

You do not need high intensity or high volume to gain benefits of plyometric training. Start at the level that works for your body with just 5-8 reps, 3 sets. Build from there and shoot to incorporate 3x per week.

As always, let me know if you have any questions!

::: Proximal Stability for Distal Mobility: Part 3 - Hips :::

Did you know hips are a vital part of a healthy lower back and knees?

Proper internal and external rotation is critical for facilitating smooth movement of lower extremities, whether walking, performing athletically, or trying to prevent or reduce pain.

Unfortunately, our bodies will always take the path of least resistance. Without proper foundations and movement pattern, a pain cycle can set in quickly and have rippling effects on the rest of our body.

Try these two moves!

1. Clamshell: External rotation. Keep elbow and shoulder stacked, hips aligned as you open your top knee while bottom knee stays on the floor. You will feel this movement primarily on the side of your hip.
2. Reverse Clamshell: Internal rotation. Focus on proper alignment of the hips and raise your foot, setting it back down with control (not just falling back down). You will feel this movement primarily in the backside of your hip.

If you nailed the foundations, try adding a light resistance band loop for increased intensity and strength building.

Shoot for 10-15 repititions, or set a clock for 30 seconds per side, per movement.

::: Proximal Stability for Distal Mobility - Part 2: Core + Glutes :::

in case you haven’t seen the previous posts, “Proximal stability for distal mobility” is a common physical therapy mantra. And with good reason! It essentially means that need a solid foundation before going for bigger and more complex movements.

Today, we’re talking core + glutes. The muscles in your core + glutes are about WAY more than aesthetics. Together, these are some of the most important muscles for the strength and stability of our whole body and most movements. Even things like balance, coordination, knee pain, hip pain, back pain, etc. are tied to our core + glute strength.

Today’s 2 movements:

1. Glute Bridge (foundational)

2. Glute Bridge March (once you’ve nailed the foundational)

As always, the best thing you can do is start with the foundational movement pattern before increasing the intensity.

Volume up for coaching tips!

As always, let me know if you have any questions 🙂

::: Proximal Stability for Distal Mobility - Core + Trunk :::

“Proximal stability for distal mobility” is a common physical therapy mantra. And with good reason! It essentially means that need a solid foundation before going for bigger and more complex movements.

I’m exciting to talk about some new concepts in this series! We’ll get to individual joints (shoulder, knee, hip, ankle) but for now, the biggest thing we need to nail is core + trunk stability.

Think of the midsection of your body like the trunk of a tree. Without a solid trunk, the branches will not be stable!

Today’s 2 movements:

1. Kneeling Side Plank (foundational)

2. Kneeling Side Plank + Leg Lift (once you’ve nailed the foundational)

The best thing you can do is start with the foundational movement pattern before increasing the intensity.

Volume up for coaching tips!

As always, let me know if you have any questions :)

::: Tips For A Better Hinge :::

What is a hinge? A hinge is one of the six fundamental movements patterns. It’s important for strength training movements like a deadlift, but more importantly, it’s a critical part of everyday life! If you need to pick something up from the floor, the safest way is to hinge.

A hinge is NOT just folding forwards. It IS pushing the hips back and bending the knees slightly.

Here are two tips for a better hinge you can practice at home!

1. Stand in front of the wall for feedback. Setup: (1) Stand with feet about hip width apart, (2) Long spine, (3) Shoulders pulled down and back. Next, think about pushing your hips back until your butt touches the wall. For more feedback, pause in that position and notice where you are feeling this movement. The goal is to feel a stretch through the hamstrings (muscles in the back of the thighs).

2. Use a foam roller. Similar setup - Setup: (1) Stand with feet about hip width apart, (2) Long spine, (3) Shoulders pulled down and back. Next, roll the foam roller down the front of your thighs, no further than your knees. For more feedback, pause in that position and notice where you are feeling this movement. The goal is to feel a stretch through the hamstrings (muscles in the back of the thighs).

I hope that helps! Let me know if you have any questions :)

::: Tips For A Better Hinge :::

What is a hinge? A hinge is one of the six fundamental movements patterns. It's important for strength training movements like a deadlift, but more importantly, it's a critical part of everyday life! If you need to pick something up from the floor, the safest way is to hinge.

A hinge is NOT just folding forwards. It IS pushing the hips back and bending the knees slightly.

Here are two tips for a better hinge you can practice at home!

1. Stand in front of the wall for feedback. Setup: (1) Stand with feet about hip width apart, (2) Long spine, (3) Shoulders pulled down and back. Next, think about pushing your hips back until your butt touches the wall. For more feedback, pause in that position and notice where you are feeling this movement. The goal is to feel a stretch through the hamstrings (muscles in the back of the thighs).

2. Use a foam roller. Similar setup - Setup: (1) Stand with feet about hip width apart, (2) Long spine, (3) Shoulders pulled down and back. Next, roll the foam roller down the front of your thighs, no further than your knees. For more feedback, pause in that position and notice where you are feeling this movement. The goal is to feel a stretch through the hamstrings (muscles in the back of the thighs).

I hope that helps! Let me know if you have any questions :)

::: Exhale on Effort :::

Have you ever been confused about the coordination of your breathing with exercises? Volume up on this one!

A general tip is to “Exhale on Effort”

Exhale during the effortful portion of the exercise and inhale on the reset.

WHY does this even matter?

*Core stability: Exhaling on exertion helps engage your deep core and prevent excessive intra-abdominal pressure, which protects the spine and pelvic floor.

*Blood pressure control: Holding your breath (the Valsalva maneuver) can spike blood pressure — risky for many adults, especially over 50. Controlled breathing helps prevents that.

*Focus and rhythm: Intentional breathing improves coordination and helps you lift more efficiently.

*Avoiding strain and tension in the body: Breathing incorrectly can hinder your ability to feel movements in the ‘right’ place and led to strain, especially in your neck and shoulders.

Examples:

*Squat: Inhale as you lower down → exhale as you stand up.

*Push-up or chest press: Inhale as you lower → exhale as you press up.

*Row: Inhale as you extend your arms → exhale as you pull the weight toward you.

*Bicep curl: Inhale as you lower the dumbbell → exhale as you curl it up.

Yes there are exceptions (heavier lifting, core exercises like plank), but practicing this way of breathing will go a long way towards safer exercise practice and become more intuitive over time!

PS. Do better than me! When we inhale, we want 360 expansion of our ribs cage. We have to brace and have our lower ribs aligned with our pelvis. On the bicep curl, my shoulders rose as I inhaled. This will create more tension. Be better than me! Always practicing :)

::: 3 Mobility Exercises To Leave You Feeling GOOD :::

Do you have a long band laying around? Try these 3 movements I do daily!

1. Banded pass through - tips: Keep shoulders away from ears and avoid shrugging shoulders up; the goal is to keep your arms pretty straight throughout the movement - if you have to bend your elbows to achieve greater range of motion, stop at that point! Work within your pain free range of motion and take your time 🙂

2. Banded external rotation - tips: Again, keep shoulders away from ears and avoid shrugging shoulders up; the goal is to bring your shoulder blades together as you as you pull the band apart.

3. Banded hinge - tips: Keep feet about hip distance apart and keep spine long as you fold forwards from the hips; you should feel this in the back of your legs (hamstrings).

Work each movement for about 30-60 seconds and repeat a few times to loosen up! This can be done after waking up, before working out, or whenever you are feeling a bit tight.

::: MOTIVTION MONDAY :::

It's the first Monday in November! I used to have a coach who's mantra was "Never miss a Monday!"

Set the tone for the week with a full body workout you can complete in under 10 minutes. No equipment required!

If the suggested timing is a little out of reach, start with what is feasible and work your way up.

Turn on the volume for tips!

1. Squats
2. Alternating reverse lunges
3. Plank