Category Archives: Flesh Tamers Fitness

Personal Training Spots Available for January

LIMITED PERSONAL TRAINING SPOTS AVAILABLE FOR JANUARY

Sign up now for our 6-Week Personal Training Package and save money on Personal Training services starting in January. Jamie and I are only taking about 5 clients for this session, and we only have 4 spots open starting on January 10th. This is open to men and women.

This package is not only virtual training. We will be with you as your personal support system as you work on creating a habit of fitness, health, and self-confidence. We want to help you overcome your excuses and reach your goals with love and professionalism.

Having a personal trainer helps you reach your goals by making sure you have specifically planned programs to keep you moving toward your goal while also making sure you don’t get injured or lose motivation.

We support you in planning out your fitness program and creating a daily step-by-step exercise package. We will also be giving you the tools you need for nutrition planning and motivate you with weekly video virtual personal check-ins to answer questions and motivate you in reaching your goals.

We will also be available to you via messenger or text and in our Flesh Tamers Fitness app.

Sign up soon using this link and to see more details: https://onechristianman.com/cartflows_step/landing-page/

My First Marathon – Tulsa Route 66

I’m not fully certain where I want to start this post. I’m not sure if I’m ready to explain where my thoughts are after running my first marathon.

I am thrilled with finishing and doing something that most people will never do. However, I would rather say I finished with the time and pace I had trained to accomplish. More on that later.

The Tulsa Route 66 Marathon was a magnificent event. The crowd support along the route was great. Aid stations where well stocked and restrooms abundant on the route.

The only thing I might change is I would not have paid for the Mother Road and VIP package. That was not necessary if your hotel is between the start and finish line like mine was. The start line food didn’t make it in time to the VIP tent and I only had time to grab one mini-muffin before having to run to corral C. Otherwise, it was a wonderful experience.

Garmin has the route at about 960 feet of elevation gain, and the wind was whipping between 10-15 MPH from the north.

Yet, I had hoped for a much better finish time and that’s why I have mixed emotions. 232 out of over 953 runners should feel good for a first timer, and it does on many levels.

The training was difficult. Certainly, I needed help pushing myself to do the training and the Lord helped push me. The Holy Spirit urging me to press on when my flesh didn’t want to on occasion.

Since my first half-marathon training started almost four years ago, I do runs three days per week, with a long run on the weekend of between six and ten miles.

However, my marathon training started about thirteen weeks ago. I started a premium Strava training plan created by McMillan running at the beginner level (Link here). It gave me a full twelve weeks of training planned (and more if needed) and would also send me an email each day of what I need to do in my training the next few days. It also included a write up of why and motivational quotes.

In the summer, I had to wake up early on Sunday mornings before church to do my long runs. I don’t really like early morning wake ups, but it was too hot training in the afternoons and evenings in the summer and early fall. It also meant that I had to put in many more miles during the weekdays. This meant less time for weight training, which I really enjoy.

Yet I did the training as directed, and going into the race weekend, I felt ready. And my body was ready. I completed the marathon with a great finish time for a first-time marathon runner. (4’09”) I finished in the top third of all runners. That’s awesome, right?

The problem is, I wanted it in under four hours and closer to 3’45”. And in my twenty-mile training run, I was well on target to reach that goal on fresh legs.

The first twenty miles went great and on a good pace for the elevation gain and 15mph head winds. Yet the last six miles is where my inexperience became evident. I went from an 8:30/m pace to 14/m pace for the last six miles due to cramping. I knew those last six would be slower, I had planned for a 9:05/m pace for that last six miles in my pace strategy. But these cramps were the dreaded “wall” I guess. I hit the “wall”.

I reached mile 20 in 2:52:28, and I had kept my pace goal so that I would not overrun my training in the first part of the race. Just like I trained. The last six miles were mostly downhill as compared to the first twenty miles. I should have easily reached my goal. But it didn’t happen.

So, I’ve learned valuable lessons on my first marathon. Race day hydration and calorie intake strategies need to be tuned. With the Lord’s help, until I reach my finish time goal, I’m going to keep trying to hit my pace goal. Next time, I’ll have a foundation and a little more knowledge to bring with me on the road.

Meal Replacement Protein Shake

After my lunch workouts I need to make sure I’m supporting my body’s natural healing processes to build up lean muscle and to replace vital nutrients. Yet, I don’t always have time for meal prep and a shake is my only option to fully replenish and support my body’s needs.

Most store-bought protein shakes are not meal replacements. They don’t have the necessary amount of carbs, fats, vitamins, and protein that are needed to support your health. Many also are not made with certified organic ingredients.

That’s why I use PureNourish, Giving Greens, and Power Boost with the added BCAAs to make my meal replacement protein shake.

PureNourish is the base. Each serving combines 15 essential vitamins and minerals with 18 grams of high-quality plant protein, a blend of probiotics, prebiotics, and enzymes and 25% of your daily recommended fiber in a satisfying supplement shake — plus it’s only 116 calories! Using pea protein, rather than animal-sourced protein, enhances digestion and aids optimal nutrient absorption while keeping the sodium content to a low 6mg per serving.

Power Boost has the Branched Chain Amino Acid Blend (L-Leucine, L-Isoleucine, L-Valine), L-Glutamine, Medium-Chain Triglycerides, Theobroma Cacao Powder. Power Boost supports lean muscle mass while boosting mental cognition and promoting weight loss through a blend of L-glutamine (an amino acid found in your muscles) and medium-chain triglycerides. It’s blended with cocoa beans, valued not just for their wonderful flavor but also for their high antioxidant content and increased cardiovascular benefits. 

Giving Greens is a whole-food veggie, nutritive powdered drink mix that makes it easy to fuel your body with vital phytonutrients, vitamins, and minerals. This guilt-free nourishment features sprouted-seed nutrition, a probiotic and prebiotic system and an enzyme-rich superfruit blend that provides your body with essential nutrients to boost immunity, support cardiovascular health, fight free radicals, and aid digestion.

Get a 15% Discount and Learn all about Slenderiiz PureNourish & Boosts: PureNourish, Power Boost and Giving Greens by clicking the link below and help support the blog: https://ariix.newage.com/s/cSNeJ-7zQYtw

I have included a 15% Discount if you use the link from my blog.

Below is a quick video I made early this year describing the shakes I usually make after a workout. You can also find the Limu drink I described in the video using the link above.

On days when need additional protein, I’ll add an extra scoop of the PureNourish, or I’ll add 3 Tbs of PB2 peanut butter powder.

Podcast – My First Marathon – Taper Week

My First Marathon Training – Tulsa Route 66 Marathon OneChristianMan

Send in a voice message here: https://anchor.fm/onechristianman/message

A few notes from my 12 weeks of training for the Tulsa Route 66 marathon. Utilizing a 12-week Strava beginner marathon plan from McMillan Running. 

In Race nutrition will include Gatorade Endurance and Nature Valley protein bars (190 cals, carbs and small amount of protein). Although, Tailwind Endurance has been my training hydration for the first 9 weeks. 

#rt66run #marathon #running #tulsa #Strava

Weight Training for Men Over 60

WEIGHT TRAINING FOR MEN OVER 60

Weight training for older men is a vital need for continued strength, stamina, mobility, and stability.  Yet, as we grow older, our joints do not stay the same as when we were young.  The risk of inflammatory pain and injury increases, and energy often decreases.

As a result, weight training for older men becomes challenging.

If you have not lifted weights for a long time or have not done them at all, it won’t be easy to start weight training at age 60. When you begin a weight training program from age 60, you should seek professional advice and guidance.

The benefits of weight training at age 60 far outweigh the risks for most men and women if you are guided on how to do the correct exercises and at the appropriate intensity and volume.

What is weight training?

Weight training or Resistance Training is a type of training that focuses on resistance to promote muscle contraction and extension, increase muscle size, and increase endurance and anaerobic strength.

Training often involves improving muscle mass development using different modalities focusing on specific muscle groups or adding more weight as the exercise progresses. Modalities include free weights, weight machines, bands, tubes, and equivalent items.

Weight training, when you are over 60, is effective and safe.

Most people understand the benefits of daily aerobic exercise, such as brisk walking, cycling, or swimming.  However, you may miss an important fitness component if you skip weight training.

Research by the Centers for Disease Control and Prevention (CDC) finds that strength exercises are safe and effective for men of all ages, including those with poor health.  People with health problems, including heart disease or arthritis, often benefit from a weight-bearing exercise program several times a week.

Why weight training is important for men over 60:

1. Relief from arthritis:

Recent research suggests a strength-training program for older men and women more prone to severe abdominal osteoarthritis. After 16 weeks, the subjects reported that their pain decreased by 43%.

In addition, they increased muscle strength, physical activity and reduce fatigue. Similar effects are found in subjects with rheumatoid arthritis.

2. It helps with Proper balance:

As we grow older, poor balance and flexibility can be a risk factor for falls resulting in injury. However, strength exercises or workouts for older individuals can increase flexibility and balance and reduce the possibility of life-changing falls and fractures.

3. Healthy heart tissue:

Weight training from the age of 60 is important to heart health because the risk of heart disease is lower when your body is holding a lower percentage of body fat.

Many studies have found that heart patients gain energy and aerobic strength when including strength training in their exercise program. Just make sure to consult your physician and utilize a Certified Personal Trainer in coordination with you doctor.

4. Fat Burning:

People who weight train or do resistance training, burn more calories, and lose more weight than their friends who are not training with weights. This is because, after each exercise, your body needs materials to repair muscles and will continue to burn fat and calories for a few hours.

Also, according to the CDC, weight training can provide up to a 15% increase in metabolic rate when done regularly, which helps fight against weight gain and cardiovascular disease.

5. Improving muscle tone and quality:

Weight training for older people helps increase and improve muscle size and strength.  As we grow older, muscles begin to weaken, or muscle contraction occurs, and training helps to build muscles size and strength that has slowly been lost over time due to age related muscle loss.

6. Increased endurance and muscle strength:

Strength and endurance go hand in hand, and whenever strength improves, endurance follows typically. Strength training at age 60 should first target specific muscle groups that are underactive and are causing muscle imbalances that affect the posture of the body and daily activity.

Once you build strength, you are slowly building up or improving your muscle endurance. This enables you to train and do your daily tasks for longer periods without feeling overly tired or exhausted.

7. Improving metabolism:

If your body starts to build strength, you lose weight because your body uses fat or calories to fuel your movement and exercise. This creates a need for increased production for other body systems. Your body is like a machine that compensates for the demands of its training.

If you do regular resistance exercises, which increase your energy production, your body adapts or adjusts to the “normal” training requirements. This principle is called Specific Adaptation to Imposed Demand.

Getting Started Weight Training Over 60

So, how do you get started without injuring yourself? As we grow older, our joints do not stay the same as when they were young. The risk of inflammatory pain and injury increases, and energy can often decrease.

Weight Training Tips for Men Over 60:

  • To begin, do some simple exercises that you can do in a chair or supine (on your back). In doing this, you can ensure that the resistance hits the major target muscles but reduces the risk of joint damage in other parts of the body. If you do any standing exercises, make sure to use just body weight when you first begin, because you also need to build up your stability.
  • Even in the beginning, do those exercises that involve a minimum number of joints. Some examples are push-ups, bench presses, leg curls, foot presses, and shoulder presses. In this way, you can reach many important muscle groups in the upper and lower body. As your training progresses over several weeks, there are more strenuous exercises, such as squats, side pulls, and triceps push-ups.
  • Divide your routine into upper and lower body exercises on different days to mix things up.
  • Exercise quality and technique is more important than weight. Do your exercises slowly and methodically. Avoid using weights that are too heavy during exercise, which will reduce the benefits and lead to joint and muscle injuries for people over 60.
  • Do not try to increase the weight on every lift; the idea is not to blast the muscles. Because when you train with heavier weights than you are comfortable with, your body will need a lot longer to recover at this age.  Gradually, you may begin to add weight as your overall strength, stability and endurance improve with exercises.

As you grow older, you need more rest than ever before. Rest for two days between each exercise for the same muscles.  For example, exercise the upper body one day, exercise the lower body the next day and plan a full day of rest before doing the upper body exercises in the second week.

  • Prepare fully before exercising. The warmup is not just about the warming; it is also a self-assessment. See what your body tells you in terms of stiffness, pain, power levels, and so on. Make sure you are doing your active stretches and static stretches as planned by your personal trainer.
  • Listen to what your body is telling you. Just because you did it at 25 or 50 does not mean you can do it today. Do what you can and progress when it is time. This is for long-term health and gain and we should not rush it.

Conclusion

Weight training at the age of 60 is a practical way to restore strength, balance, stability, and endurance. The program’s goals go beyond improving bones and muscles, it is for your overall health and wellness.

If you have underlying heart conditions or chronic health concerns, ask your doctor or physical therapist what exercises are best for keeping you healthy and strong.

If you are looking for a personal trainer, I can guide you on the most beneficial training for best results without causing injury. I will help you get the best type of training to fit your specific needs based on proven assessments and techniques. Contact me to find out more. Click Here!