Proving Age Is No Barrier to Achieving Your Goals

Proving Age Is No Barrier to Achieving Your Goals

Winning at 54

Proving Age Is No Barrier to Achieving Your Goals

I got some incredible news! Impact magazine, a popular Canadian health and fitness magazine, reached out to me and said someone had nominated me as one of Canada’s top trainers!

How cool is that? I was pumped! So, I sent them all my qualifications and answered their questions for the board to review. And guess what? In January, I found out that I made the cut!

Of the countless trainers nationwide, I was one they chose!

I’m featured in their print and online issue, along with 29 other amazing trainers.

You can read it here.

Even at 54, I am experiencing a new wave of success in my career. This achievement proves that age is not a barrier to reaching your goals.

So I ask you, have you been holding back in your life because of your age?

Please don’t. 🙏🏽

You possess unique talents and abilities that younger individuals do not have. Combine those with the experience and wisdom that comes with age, and you have an impressive arsenal of tools for achieving greatness.

You know those articles of the top 25 under 25. Those don’t thrill me.

Instead, what I want to read about is the 60-year-old who went back to school. Or, the 55-year-old who started their first business. Or, the 70-year-old who wrote their first book.

Don’t be deceived by the calendar into believing you’re too old or have missed out on opportunities. As for me, I’m just getting warmed up and when it comes to missed chances, we can always go after them. Are you in?

And to whoever nominated me, thank you! 😘

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

Why working out can suck

Why working out can suck

Why Working Out Can Suck

So, there I was, training this client, and she hits me with the million-dollar question: “When is this gonna get easier?”

And I think to myself; she’s equating fitness to learning.

For example, when we learn something new, such as a language, there comes a point where it becomes easier. We can say numbers in that language without even thinking, use pronouns like a boss, and nail those tricky new words… well, most people can, except me.

I mean, I went through three Italian tutors and visited Italy for a whole month, and all I know is “Ciao”! Facepalm moment 🤦🏻‍♀️, am I right?

Here’s the thing about fitness, though: it doesn’t work like that.

Workouts can still suck just as much in year 30 as they did in week 1.

But guess what?

That’s actually a good thing! You wouldn’t see any improvements if your workout were a piece of cake.

You see, our bodies are smart. Our bones, muscles, tendons, heart, and lungs adapt to the stress we put them through.

For instance, if we keep lifting the same weight for the same reps and time, our nervous system figures it out and starts using less muscle. It’s like our bodies are saying, “Hey, we don’t need all this muscle, do we?”

Every week, we become more efficient, and our bodies find ways to get rid of “unnecessary” muscle activation. It is learning how to be more efficient.

Isn’t that crazy?

So, don’t expect fitness to get easier, my friend. Embrace the suck because that’s where the gains are made.

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

Why Target Heart Rates Decrease with Age

Why Target Heart Rates Decrease with Age

Why Mini Workouts Are the Health Hack You Need Right Now

Understanding Your Changing Heart Health & Fitness Targets

Did you know that our target heart rates change as we age?

It’s because the general rule of thumb for finding our target heart rate starts with finding your maximum heart rate (which is then used to find your target percentages).

The equation used for this is 220 minus your age.

So, a 20-year-old’s maximum heart rate would be 200, while a 63-year-old’s is 157.

The decline in maximum heart rate is a natural part of the ageing process.

This is thought to be due to changes in the heart’s electrical properties and a decrease in the number of pacemaker cells. In addition, as we age, our arteries become stiffer and less able to dilate.

It becomes increasingly difficult for the heart to pump blood and maintain a high heart rate.

The upshot?

While a decrease in maximum heart rate is inevitable as we age, the good news is that regular exercise can help counteract this. By engaging in regular physical activity, we can maintain our cardiovascular health and even improve heart function.

In fact, regular exercise has been shown to increase the amount of blood pumped by the heart with each beat and to improve the heart’s ability to dilate blood vessels.

It’s essential to note that the maximum heart rate and target heart rate formula is a general guideline.

It is not specific to you and you alone.

Many factors, including genetics, physical fitness, and certain medications, can influence the decrease in max heart rate as we age.

I prefer people rely on their ratings of perceived exertion. It also makes sense to me because, as you all know, numbers aren’t my thing.

So, whether you rely on your target heart rate or your RPE, please remember that showing up and doing your best is always going to make your trainer proud.

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

Why Mini Workouts Are the Health Hack You Need Right Now

Why Mini Workouts Are the Health Hack You Need Right Now

Why Mini Workouts Are the Health Hack You Need Right Now

For most of us, finding time to exercise can be a daunting task. Fitting in the recommended 150-300 minutes of weekly physical activity can be tough between work, family obligations, and other commitments. However, recent research suggests that we don’t need to engage in long sessions of exercise to reach the recommended weekly minutes of exercise. Exercise snacks, which involve short bursts of physical activity throughout the day, can help you achieve your weekly goals and enhance your overall health.

What are exercise snacks?

Exercise snacks refer to brief periods of physical activity, such as jumping jacks, squats, and jogging in place. These short bursts of activity can be done anytime, anywhere, and can be easily incorporated into your daily routine. For example, you can do a quick set of jumping jacks while coffee is brewing, or some squats before you sit on the toilet, or how about a set of push-ups using your kitchen counter while dinner is cooking.

The benefits of exercise snacks

Research has shown that fitness snacking can be just as beneficial to our health as longer sessions of moderate exercise

A 2022 study tracking 25,241 British non-exercisers who engaged in three one- to two-minute sessions of vigorous physical activity throughout their day showed a 38 percent to 40 percent reduction in “all-cause and cancer mortality.”

This is because short bursts of physical activity increase our heart rate, improve our circulation, and help us burn calories, all of which can contribute to better health and a longer lifespan.

How to incorporate exercise snacks into your daily routine

Incorporating ‘fitness snacking’ into your daily routine is easy and doesn’t require any special equipment. Start by identifying the times of day when you’re most sedentary, such as when you’re sitting at your desk or watching TV. Then, set a reminder to get up and move every 30 minutes to an hour. You can do a quick set of jumping jacks, go for a brisk walk, run in place, or do a few squats or lunges. The key is to keep it simple, convenient, and [somewhat] enjoyable.

FYI: if you’re a member of Over Fifty Fitness, we’ve got you covered with our Move for 10 playlist. Workouts that are are 10 minutes or less, with minimally equipment and perfect for getting your exercise snacks in. (Check out the playlist here.)

In conclusion, exercise snacks are a simple and effective way to boost our health and improve our wellbeing. So, next time you’re stuck for time remember, that a few minutes of movement, a few times a day will do your body good.

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

When to Increase Workout Weights

When to Increase Workout Weights

When to Increase Workout Weights

A Practical Guide to Safely Amping Up Exercise Intensity

We’ve all been there – stuck in a workout rut, feeling like we’re not progressing, just going through the motions. It’s easy to get comfortable with the weights we’re using, but sometimes, it’s necessary to shake things up and challenge ourselves a bit more. Knowing when to increase the intensity of your workout can make a huge difference in your overall fitness progress.
1. Listen to Your Body:
One of the most important things to remember when deciding to increase your weights is to listen to your body. Pay attention to how your body responds to your current weights – are you breezing through your sets or struggling to complete them? If you find that your current weights are no longer challenging, it might be time to increase them. Your body will give you signals when it’s ready for a change – listen to them!
2. Follow the 2 for 2 Rule:
A common rule of thumb in weight training is the 2:2 rule. This rule states that if you can complete 2 additional reps with perfect form on your final set of an exercise, it’s time to increase the weight. This ensures that you consistently push yourself and progress in your strength training. Remember, growth happens outside your comfort zone.
3. Progress Over Perfection:
It’s important to remember that progress is always more important than perfection. Don’t get caught up in lifting the heaviest weights possible. Instead, focus on gradually increasing your weights over time. Small, incremental changes can lead to big results in the long run.
4. Mix Up Your Routine:
Consider mixing up your routine to keep your workouts interesting and continue making progress. Try incorporating different types of exercises, varying your rep ranges, or adding in new challenges like drop sets, time under tension or supersets. Changing things up can help prevent plateaus and keep your body on its toes.

5. Follow a Program vs Doing Random Workouts:

If you’ve ever found yourself just randomly choosing workouts on a whim, it’s time to consider the benefits of following an exercise program. With a structured plan, you’ll be able to track your progress over time and better understand when to increase your weights. Plus, a well-designed program can help you avoid over-training certain muscle groups or neglecting others entirely.
PRO TIP:
If you aren’t following a program now, come and try us out at Over Fifty Fitness. Follow our Workout Calendar and see for yourself how much easier it is to have someone else program your workouts. Knowing when to increase the intensity of your workouts is crucial for making progress and achieving your fitness goals.

So remember to listen to your body, follow the 2 for 2 rule, focus on progress over perfection, mix up your routine, and follow a plan.

Don’t be afraid to step out of your comfort zone and take your workouts to the next level – you’ve got this!

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

What Is Functional Fitness? And Do You Really Need It?

What Is Functional Fitness? And Do You Really Need It?

What Is Functional Fitness?

And Do You Really Need It?

Functional fitness has been a buzzword for many years now. However, what exactly is it, and do you need it?

First, functional fitness is a classification of exercises that prepares the body for real-life movements and activities. Also known as functional training or functional movement, “it trains your muscles to work together and prepares them for daily tasks by simulating common movements you might do at home, at work, or in sports”—Mayo Clinic.

A functional workout consists of compound exercises like squats, lunges, and deadlifts. These exercises move more than one joint, activating more muscles while also requiring your body to work as a unit.

Exercises like this build your strength, balance, and mobility.

Now, you may be thinking,’ I don’t do a lot of deadlifts in my day-to-day life, PJ, so how is this functional?’ Great question. While you may not be doing a ton of beautiful-looking deadlifts IRL, I can guarantee that you do a lot of hinging from your hips and leaning forward.

Whether it’s to pick up a grandkid off the floor, a fur baby off the couch or reaching into the trunk of your car to grab the groceries.

GRAB MY FREE 5-DAY FUNCTIONAL STRENGTH PROGRAM HERE!

By incorporating deadlifting into your workouts, you’ve trained your lower and upper body to work as a unit while strengthening your core, allowing it to support you more effectively. Unlike isolated exercises, such as bicep curls, functional exercises simultaneously engage multiple muscle groups. This makes for a more efficient workout, helps improve overall coordination and stability, and will also help you move more efficiently.
Why do we need functional exercises?
The answer is simple – to make our everyday activities easier and more efficient.

Functional exercises also help improve our balance and coordination, which can be especially important as we age.

With this said, please don’t unfavour every workout with an isolated exercise, like bicep curls. Isolating muscles periodically is a great way to build strength in a specific area. Isolation exercises are also a fantastic way to target weaker muscles, ensuring symmetry in our muscles.
Examples of functional exercises

Functional exercises encompass a range of movements and activities, including squats, lunges, push-ups, planks, and deadlifts.

They can also include chest presses, rows, hang cleans, and snatches. Other examples include carrying heavy objects while walking or performing movements on unstable surfaces, such as a stability ball or BOSU ball, as well as working with the TRX.

Coles-Notes:

  • Functional exercises work multiple muscles
  • Functional fitness mimics daily tasks and improves overall physical function.
  • One of the main benefits of functional fitness is its ability to improve overall quality of life.
  • Program about 60-75% of your workout to include functional exercises
  • Or, keep it simple & easy for yourself and just follow my Workout Calendar that we offer all of our subscribers on Over Fifty Fitness 😁

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

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