Proactive Fitness

03/24/2026

03/23/2026

Speed, power, rotation & coordination.

These elements of physical function are important to work on as we age to help us avoid falls or fall related injuries; improve balance, stability & locomotion; retain and maintain our freedom & independence.

03/23/2026

As if better balance, improved heart health, and sounder sleep weren’t enough to get you into strength training, here’s one more reason that might do the trick:

Weightlifting is good for your skin.

That’s the finding of a study published in Scientific Reports, which found that both aerobic exercise and weight training altered gene expression and improved the underlying health of facial skin cells and tissue.

Participants in the study saw their skin grow “more youthful at a cellular level” after they began exercising, one of the researchers said – and the biggest boost came from weightlifting.

Researchers examined 56 middle-aged Japanese women who were sedentary, then got them exercising – some in cardio, some in weightlifting. Both kinds of exercise improved their skin on some levels.

“But only resistance training bumped up the thickness of the dermal layer, apparently by increasing the activity of several specialized genes that pump out proteins designed to build and strengthen connective tissue,” The Washington
Post reported.

The study was imperfect and not completely conclusive, researchers said. And it’s still necessary to wear sunscreen and cover the skin with clothing when you’re exercising outside.

But the study suggests it’s possible that exercise – and strength training in particular – can make your skin look better.

Like we said – it’s one more good reason to start!

03/18/2026

Coach Kirstie giving tips on shoulder mobility

03/18/2026

Spend time around people who remain active into their 60s, 70s and beyond, and you start hearing the same ideas over and over.

They’re not complicated or trendy, but they sure do work.

Here are 10 lessons from folks who age well and stay active, maintaining health, energy, and independence through exercise.

1. Don’t wait for life to be perfect

Barbara Warren kept competing in track events while waiting for knee replacement surgery. She sometimes finished last.

She was still moving.

Active older adults usually adjust instead of quitting, unlike others who bail as soon as something becomes uncomfortable.

2. Use the skills you already have

Patti Baker started competing in track and field at 67. Her coach suggested hammer throwing because the former dancer knew how to turn her body with control.

Often, your past experiences give you an advantage you didn’t realize. What have you done in life that you can transfer into new fitness activities?

3. Let someone push you

Baker credits her trainer for helping her improve. “My trainer makes me work much harder than I would on my own,” she says.

That’s true for most people. Coaching and accountability raise the bar. That could be with a trainer one-on-one, in a small group, or with a friend.

4. Keep your ego small

Swimming champ Bruce Williams praises other athletes before talking about himself.

Humility keeps you learning. It also makes fitness communities stronger. We encourage each other at all levels.

5. Celebrate other people’s wins

Many older athletes say the best part of training is the community. Fun, friendship and fitness keep people coming back.

6. Stay active no matter your age

Actress Helen Mirren, now in her late 70s, often reminds people that movement doesn’t have to be complicated.

“It’s never too late to start doing something,” she said in an interview about her fitness routine.

A walk. Yoga. Light strength work. It all counts.

7. Focus on what you can do

Ecris Williams, an 86-year-old athlete who survived World War II, still trains regularly despite health challenges.

Her philosophy is simple: “Mind over matter. It could be worse.”

Yes, we agree: It could be worse if you STOP moving!

8. Train with other people

A group of Masters track athletes in Southern California always warms up together before practice.

No shortcuts.

“We’re accountable to each other,” one athlete explained.

9. Respect the basics

Warm up. Build gradually. Stay consistent.

Olympic swimmer Rowdy Gaines advises older athletes to start slowly and build endurance over time, aiming for a few short sessions each week.

Return to the fundamentals to protect the body.

10. Just keep showing up

The biggest difference between active older adults and everyone else is simple consistency.

Research shows even about 20 minutes of daily movement can significantly improve longevity and health.

Nothing fancy required.

Just keep moving.

03/16/2026

The recent death of TV star James Van Der Beek puts the spotlight on colon cancer – and this month is Colorectal Cancer Awareness Month.
"I'd always associated cancer with age and with unhealthy, sedentary lifestyles," he told People. "But I was in amazing cardiovascular shape. I tried to eat healthy — or as far as I knew it at the time."

Colorectal cancer rates are increasing among young people. The disease doesn’t wait for old age, and it often develops without obvious symptoms.

For people in midlife and later, this is a critical reminder about testing. Regular exercise, a diet rich in fiber and whole foods, maintaining a healthy weight, and limiting processed meats and alcohol are all associated with reduced colorectal cancer risk. But none of that replaces a colonoscopy or is certain to keep us in the clear.

When caught in its earliest stages, colorectal cancer has a cure rate of more than 90%. But in most cases, it’s already past that point when diagnosed. Health officials now recommend that screenings start at age 45 — earlier if you have family history.

Van Der Beek spent his final years urging people to get tested. "If anybody takes anything away from this," he said, "get tested. Talk to your doctor."

Talk to your doctor about this subject.

For screening information and resources, visit:

https://www.colorectalcancercanada.com/

03/16/2026

Rotation, speed & power. All fundamental elements to physical function that we need to continue to work on as we age. They contribute to preventing falls, reducing injury & improving capabilities for recreational activities like sports or playing with grand kids.

Here we are utilizing our tools for effective work on these fundamental elements of physical function.