July 2025 Newsletter - Includes Working Out Off a Chair

trainedbystef
Aug 22
5 min read

Updated: Aug 26

Reclaim Your Vitality: Beyond a Chair Workout

Last month, we chatted about the beauty of aging gracefully through consistent movement. This month, let's dive deeper because a crucial gap exists in the fitness world for older adults – and frankly, it's often laughable! When you Google "workouts for seniors," you're typically met with suggestions to walk or perform seated arm raises with tiny weights. While those might suit some with significant pain, we know that for the majority of you, it simply doesn't cut it. We know you are strong and have the capability to lift heavier things.

Here in Colorado, we see you out on the hiking trails, cycling with gusto, and actively embracing life. We celebrate that spirit! You are strong, capable, and deserve workouts that genuinely support your vibrant lifestyle for years to come. That's precisely why proper exercise is so vital.

You've likely heard the buzzwords, so let's quickly clarify why they matter for your active future:

Core Strength: This isn't just about six-packs; it's the foundation for a healthy back, reducing pain and supporting every movement you make – from lifting grandkids to tackling a tough trail.
Posture Improvement: Say goodbye to that hunched-over stereotype! Strong core and back muscles help you stand tall, move with confidence, and feel better overall.
Preventing Falls (The "Life Alert" Factor):
- Balance: This is your secret weapon against falls, keeping you steady on your feet whether you're navigating uneven terrain or simply getting out of bed.
- Mobility: Beyond just stretching, mobility ensures your joints (shoulders, hips, knees, ankles, wrists) move through their full, healthy range. This significantly reduces stiffness and pain, making daily tasks like getting on and off the floor much easier.
- Flexibility: Often confused with mobility, flexibility focuses on the length of your muscles, allowing for more efficient bending and movement, further easing stiffness and pain.

At Vitality Training Studio, all of our classes are designed for every age and fitness level. You're empowered to go at your own pace and choose your own weights (with our expert guidance, of course!), so there's never any pressure or embarrassment.

But we're even more thrilled to announce our new Older Adult Specific class (called Ageless Strength), starting Thursdays at 11:15 AM starting July 10! In this 45-minute session, we'll dive deep into the crucial movements described above, focusing on building genuine muscle and getting your heart pumping, all within a supportive, encouraging environment. Join us, and let's continue to age gracefully, together!

If you're an older adult and ready for workouts that truly match your strength and spirit, we're here for you! Discover the difference in our new Ageless Strength class, Thursdays at 11:15 AM, starting July 10.

Check it out here

Summer Salads - So Many Options!

I was reminded about summer salads recently after ordering one from Prost. They are so simple and a way to pack a lot of nutrients in your meal. There is no specific recipe for this one. It can be anything you want (which is good even for those spouses/kids that don’t like salad). Feel free to include a variety of veggies, a protein, some grains, a cheese, or even a fruit (peaches are in season!). It can sit on a bed of veggies or by itself (like in the picture). You can tie everything together with hummus, tzatziki cucumber sauce, or a dressing. Mix all together or eat each food individually. — I was reminded about summer salads recently after ordering one from Prost. They are so simple and a way to pack a lot of nutrients in your meal. There is no specific recipe for this one. **It can be anything you want** (which is good even for those spouses/kids that don’t like salad). Feel free to include a variety of veggies, a protein, some grains, a cheese, or even a fruit (peaches are in season!). It can sit on a bed of veggies or by itself (like in the picture). You can tie everything together with hummus, tzatziki cucumber sauce, or a dressing. Mix all together or eat each food individually.

If you have a friend/neighbor/family member that summer salads could be a good help to their crazy dinner time, please share this newsletter with them!

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Hit the Trails: Why Hiking with Kids is a Must

Okay, let's talk about something truly special we can do with our kids right here in Colorado: hiking. I know life gets busy, and sometimes it feels easier to opt for screen time or structured activities, but I'm here to tell you, hitting the trails with your little ones is an investment in their well-being – and yours – that pays dividends.

As a trainer, I see the incredible benefits of movement for all ages, and that absolutely includes our children. Hiking isn't just about covering distance; it's a dynamic, full-body activity that strengthens muscles, improves cardiovascular health, and builds stamina. But beyond the physical, it's an opportunity for connection, exploration, and resilience. I've had so many moms tell me how "lucky" I am that my kids enjoy hiking, wishing they could do the same. I'll be honest, it's not always sunshine and rainbows—sometimes it's like pulling teeth! But for the most part, they really do enjoy it, and it's because we built up to it.

Just like us adults easing into a new fitness routine, we started hiking with our girls when they were young, beginning with short distances and focusing on making it fun. Then, little by little, we'd add more mileage. The key, I've found, is to make the journey as engaging as the destination. We often pick trails with natural "rewards" – a river to splash in, rocks to climb, or even historical ruins to explore. And yes, a little "bribery" never hurts! A gummy bear or piece of candy every half-mile works wonders as an incentive (hey, it works!

We also lean into tools that keep them entertained. The Yoto audio player (a fantastic screen-free audio book/music player that I highly recommend) often comes along, sparking impromptu dance parties when a good song comes on. Sometimes, a simple scavenger hunt does the trick; I've used a Colorado family hikes book from Spellbound Books (an Amazon Indy bookstore in downtown Littleton – a wonderful local, woman-owned business to support!) or even just printed one I found online. The goal is always to keep it light and fun.

And here's my brag moment: because the girls are so accustomed to our hiking adventures, they were absolute troopers on some crazy steep trails during our recent trip to Switzerland! It certainly helped that amazing playgrounds and ice cream shops awaited us at the summits, proving that a little reward goes a long way.

So, if you've been wanting to hit the trails with your kids, my advice is simple: take them!

Give them a backpack and a task (like collecting cool leaves or looking for specific birds).
Praise them often for how far they've come.
Take plenty of breaks.
Bring lots of snacks!
Expect it to take at least twice as long as if you were hiking solo.
Most importantly, enjoy the stunning beauty Colorado has to offer and cherish that precious family time outdoors. You'll be building strength, resilience, and incredible memories together.