Fit After 50 SoCal, Long Beach, CA Videos

::Volume up for instruction:: Forgive the sound, I think I underestimated how loud my fans are! THIS HEAT!! Boy we are not used to this. You might find yourself a little more sedentary than usual. Try out this seated exercises for some movement! 1. Step jacks 2. Wide stance hinge 3. Seated march --------------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Monday Cardio fix! Did a lazy weekend get the best of you? Try this super simple cardio series! No equipment needed. The goal of cardio is to enhance heart health, boost metabolism, and much more. To achieve this outcome, we want to move at a steady pace with as little rest as possible. Try 60 seconds of each exercise and catch a breather (up to 30 seconds rest) between sets. Cycle through 3 rounds. This set is simple enough to tackle anywhere! ------------------- Need a little extra boost? Check out our in-person group classes just for women 50+ Monday: Balance & Fall Prevention, 10:15am-11am Tuesday/Thursday/Saturday: Strength & Balance, 8:30am-9:30am Wednesday/Friday: Endurance Circuit, 8:15am-9:15am ------------------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Let's get those arms in tank-top shape! Try 12-15 reps of each. If counting is not your thing, work for 30 seconds. Three rounds!

Three balance exercises to get this week started off on the right foot ;) Try at home, or better yet check out our Balance & Fall Prevention class! Every Monday 10:15am-11am. The perfect class for beginners, those interested in getting back in the swing of exercise, and anyone who wants to practice or improve their balance. FIRST CLASS FREE! ------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Our amazing crew in this morning's Endurance Circuit! Proud of the hard effort everyone put in :)

Cardio for every level! Can't hop? No problem. No matter where you are, there's always a way to keep moving! ---- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

The Best Upper Body Exercise You're Probably Not Doing: Lat Pullover The latissimus dorsi (lat) muscle is a large, triangularly shaped back muscle that connects your arms to your vertebral column. Why should you care about your lats? The lats help protect and stabilize your spine and help with shoulder and arm movement. Strengthening and stretching your lats is essential in building upper-body strength, improving range of motion, and preventing injury. This large muscle also helps us maintain an upright torso (good posture). This is not only important to helping us avoid hunching over or rounding our back, but also has a ripple effect: the healthier your spine, the easier it is to achieve better hip mobility. --------------------------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Balance & Fall Prevention - Part 5: Awareness in Space "Proprioception" is perception or awareness of the position and movement of the body. Balance and proprioception are all about our ability to stay safely upright without injury. In order for us to remain upright, our brain needs constant input from our muscles and joints. This input enables the brain to monitor our position and make corrections when necessary. In this last video of our Balance & Fall Prevention series, Zach reviews the importance of proprioception and demonstrates a related exercise. We look forward to starting our new class Monday, July 11! Have you reserved your spot? ------ #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalanceandflexibilty

Balance & Fall Prevention - Part 4: Unstable Surfaces We often think of balance as our ability to stand on one leg - but do you notice a difference in your stability when you change surfaces? Our walking environment is not always controlled. We walk throughout different surfaces/rooms in our house, the driveway, the grass, the beach, and so on. The more we practice these scenarios in controlled environments, the more we'll improve our chances of avoiding falls when we least expect it. In this video, Zach demonstrates how to use a foam balance board - a toy we'll see in our newest Balance & Fall Prevention Class! --------------------------------- Details -Date: Mondays starting July 11th -Time: 10:15am-11am -Location: Maryann's Home Studio - 3020 Gondar Ave, Long Beach, CA 90808 - Coach: Zach Click below or message us directly to take advantage of our special offer and try this new class free of charge. Better yet, bring a buddy! It costs a lot more to manage the effects of a fall than it does to prevent it. [https://app.glofox.com/portal/#/branch/616d8a940046901c270f0255/memberships/619fea](https://app.glofox.com/portal/#/branch/616d8a940046901c270f0255/memberships/619fea58602cf0105c05eb08/plan/1637870138870/buy) -------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Part 3: Balance in Motion Exercises Balance doesn't just mean you can stand on one leg. When we walk or go up stairs, we're counting on maintaining our single leg balance as we move. Try the heel-to-toe walk AKA tandem walk & put your balance to the test! Use support if you are just starting or until you feel secure enough to go without. ::Balance & Fall Prevention class starting Monday July 11th, 10:15am-11am:: --------------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Living with osteopenia or osteoporosis? The guidelines for exercising with osteopenia or osteoporosis can be tricky to navigate on your own. Generally, we want to avoid rapid flexion an extension of the spine to reduce the risk of fracture along the spinal column. Ditch the sit ups and try these two core exercises instead! 1. Alternating Bird Dog 2. McGill Sit Ups ------------ #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Check out a sample of our Strength & Balance class On this particular day, we practiced some single leg balance stances - and had plenty of laughs along the way! Curious to give it a try? Use support of a wall or chair if practicing at home. Interested in joining? Strength & Balance Class Schedule -Tuesday/Thursday/Saturday 8:30am-9:30am @ 3020 Gondar Ave, Long Beach, 90808 ---- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Balance & Fall Prevention Class Sneak Peek! Part 2: Narrowed Support Check out the video for options to scale up or down your balance practice Registration is open for our new class! When: Mondays 10:15am-11am starting July 11 Coach: Zach Where: Maryann's Studio, 90808 Fist class free! Ready to reserve your spot!? Send me a message here, or: Email: [email protected] Call/Text: 310-853-3805 ------------------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Volume Up For Tips! Chances are if you've been following along with us, you've heard me mention that squats are a non-negotiable move. I think most of us would agree we'd like to be able to go from sitting to standing (think dining chair, toilet, etc.) on our own accord for as long as possible. Today I'll walk you through three levels of squats. Choose the one that's right for you and let's get moving! 1. Chair squat AKA sit to stand 2. Air squat (no weights) 3. Goblet squat (with a weight) Exact squat position will vary a little depending on strength, hip & ankle mobility but we all want to make sure our knees to track with our toes to ensure proper movement patterns & reduce any potential knee pain. Which level works best for you? --- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

NEW CLASS! Balance & Fall Prevention Concerned about falling? Want to get more stable on your feet? We're super excited to bring a new Balance & Fall Prevention Class! Learn the five major elements of balance and related exercises to enhance your balance. When? Mondays 10:15am-11am starting July 11 Where? 3020 Gondar Ave at Maryann's home studio Who? Women 50+ (though average age is mid to late 60s) Instructor? Zach Space is limited! Reserve your spot today. First class free! -------------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Has inflation got you down? Don't let it take your money AND your health ;) We're rolling out three new deals! Choose your adventure & get to it! 1. Unlimited classes per month $165 - any class, any time! 2. Three classes per week $125 - 12 classes per month for the price of 8! 3. Cardio Class Pack $120 - unlimited classes included: Walking with Weights, Endurance Circuit 4. FREE one week trial unlimited classes Which one is right for you? How to get started: -Call/text (310) 853-3805 -Email: [email protected] -Website: www.fitafter50socal.com -------------- Current group exercise class schedule, Long Beach, CA: -Monday: Walking with Weights, 9am-10am @ Heartwell Park -Tuesday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Wednesday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Thursday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Friday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Saturday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 ------------ #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Meet my favorite client! She may kill me for posting, but she's so darn cute. My mom didn't start exercising until she was in her mid 60s. At the time, 2x per week Zumba was her jam. After a difficult stretch with some major health battles, we started incorporating strength training to reduce pain, enhance range of motion, and build strength. Every single session was a new experience - mentally and physically. Mom had never done a squat, held a plank, or my favorite - ridden a bike!! I'm so proud of her and all our clients who embrace the fact (yes the FACT) that it's never too late to give yourself the best chance for a happier, healthier life. ------ #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Volume up on this one! Surely you can find 9 minutes somewhere in your 24 hour day for a little fitness break. I'm not pitching a TV infomercial miracle here, but it's all about making small changes over time and building habits. Try this full body workout! Movement 1: air squats Movement 2: alternating reverse lunges Movement 3: forearm plank hold Timing sequence: 40 seconds on, 20 seconds of rest between movements x 3 rounds Just starting? Take 1 full minute of rest between the rounds. As always, good form is the top priority. Don't compromise the movement for speed. Work with intention and consistency. Let us know how it goes! --- Ready to join us!? Current group exercise class schedule, Long Beach, CA: -Monday: Walking with Weights, 9am-10am @ Heartwell Park -Tuesday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Wednesday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Thursday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Friday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Saturday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 --- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

It's no secret that as we get older, getting out of bed might not always feel so great. Try these 5 full body stretches for a better way to start your day! 1: Double knee to chest rocks - lower back, glutes, hamstrings 2: Alternating single knee to chest - hips, lower back, glutes, hamstrings 3: Spine rotation - lower back, hips 4: Ankle pumps - ankles (connected to balance, knee and hip health) 5: Ankle circles - ankles (connected to balance, knee and hip health) Spend the 3-5 extra minutes! Promise it'll be worth it. ------------------------ Ready to join us!? Current group exercise class schedule, Long Beach, CA: -Monday: Walking with Weights, 9am-10am @ Heartwell Park -Tuesday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Wednesday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Thursday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Friday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Saturday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -------------- #fitafter50 #fitafter50socal #sleepwell #wakeuphappy #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance

Time for a posture check! I don't naturally have the greatest posture. I stoop my neck forward a little, round my shoulders when I'm sitting - all things I'm working on. How's yours? See how you sit naturally, then try the steps below for any adjustments you may need. Posture Review: • Sit tall, away from back rest of chair • Feet on the floor about hip distance apart • Ears over shoulders, shoulders over hips, hips over knees, knees over ankles • Lengthen spine, imagining string lifting head up towards ceiling • Keep shoulders relaxed away from ears, shoulder blades pulled in together slightly in the back • Core engaged (stomach drawn in) ---------------- Ready to join us!? Current group exercise class schedule, Long Beach, CA: -Monday: Walking with Weights, 9am-10am @ Heartwell Park -Tuesday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Wednesday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Thursday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -Friday: Endurance Circuit, 8:15am-9:15am @ 3020 Gondar Ave, 90808 -Saturday: Strength & Balance, 8:30am-9:30am @ 3020 Gondar Ave, 90808 -------------- #fitafter50 #fitafter50socal #redefineaging #fitnessforlife #fitnessforall #mobilityexercise #mobility #balance #fitnessforindependence #longbeachca #personaltrainer #groupfitness #ladiesexerciseclasses #ladiesexercise #womensfitness #exerciseforwomen #seniorexercise #strengthtraining #strengthandbalance #improvebalance