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Friday, May 23rd, 2014 - Shane Doll

If I had to pick my top five exercises for developing core strength and stability for men and women over 40, planks would be right up there at the top.

In my book, the regular old school stationary plank is an awesome core exercise that’s often overlooked.

I’ll admit I was leaving them out of my workout routines for a minute, but I’ve gotten back to doing them and have picked up a little tip for you. It’s a training technique that will improve your planks significantly in a short period of time.

More after the jump..

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Thursday, December 5th, 2013 - Shane Doll

In this third and final post of my mini-series on fitness training tips for the middle age and older adult, I’m going to briefly cover some of the more efficient and effective ways to exercise.

This is a subject that I’ll be going into extensive detail on in my upcoming book, “The Lean Code Method – Body Transformation For The Middle Age Adult.”

I can’t emphasize enough how important it is to create a fitness routine that matches up with individual needs and goals. While all types of exercise in general can be beneficial from a health standpoint, some routines will be more effective and appropriate than others depending on a person’s age.

In short, what you did in your twenties and early thirties for exercise and fitness may not be a good fit when you get older. Things change, your body has changed, therefore your fitness routines should be changing with it.

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Thursday, November 21st, 2013 - Shane Doll

In part two of this mini-series on fitness training tips for the middle age and older adult, I’m going to be addressing the subject of fueling your body prior to workouts.

This is a topic where you’ll find a lot of different advice depending on who you ask.

Pre-workout nutrition is not a one-size-fits-all matter. Again, nutrition strategies will vary with an individual’s age, their unique needs, and the type of physical activity being performed.

What I’m about to share with you are recommendations for middle age and older adults who are performing resistance training and/or cardiovascular workouts which are typically 45 minutes or less in duration.

Obviously, these recommendations may be somewhat different for a younger athlete or those completing longer duration workouts or endurance events which last 60-90 minutes or more.

Lastly, let me preface this discussion by saying that I fully recognize the fact that each person, regardless of age, will find experimentation to be helpful in finding what works best for them.

I’m simply going to be sharing what I’ve found to work best for myself along with a large portion of my middle age and older clientele.

More after the jump…

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Thursday, November 14th, 2013 - Shane Doll

This is the first segment in a short mini-series of articles I’ll be doing on coaching tips for fitness training in the middle age and older adult population.

This will serve as an inside peek into a segment of my upcoming book, “The Lean Code Method” – Body Transformation For The Middle Age Adult.

In today’s post I’m going to briefly discuss some of the physiological changes that are common place with us middle age and older adults, and how this should influence our exercise regiments.

As someone who’s now in my early forties I can fully relate to these changes far more so now than when I was younger.

The simple fact of the matter is I’ve had to change up quite a few things about my fitness training routines over the years. Long gone are the days of being able to train hard 4-5 days a week and still be able to stay out all night on the weekends, etc.

Recovery phases, stretching routines, getting sufficient sleep…these are just a few of the things that become increasingly important as you get older. Fitness coaches reading this article (hopefully mine are) should take note, even if you’re younger, since many of your clients will fall into this category.

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Monday, November 4th, 2013 - Shane Doll

I’ve recently reviewed a an interesting study on the potential benefit of green or black teas on reducing muscle soreness after a workout. We’ve all heard about the health benefits of drinking green and black tea, but could their high antioxidant properties actually lessen the discomfort from intense workouts?

While I’ve yet to experiment with this myself, there may be something to this. At the root of muscle soreness is inflammation in the muscle fibers and elevated cortisol levels. This is the result of micro-trauma from small tears in the muscle fibers which occurs during intense training.

Good post-workout nutrition can certainly go a long ways towards improving the recovery process as we don’t want cortisol to be elevated for an extended time. Let’s take a look at how the properties of tea may due the same.

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Friday, November 1st, 2013 - Shane Doll

I received a great question this week from a client who was wondering whether or not a recent shift in her diet could’ve contributed to a noticeable lack of energy during workouts?

To be more specific, could higher than normal carbohydrate (sugar) consumption be at the root of feeling really wiped out even before the workout ended?

The answer is unequivocally yes, but for reasons that seem to defy popular nutrition advice. It’s not uncommon to hear some sports nutritionists and fitness trainers recommending the practice of “carbing up” prior to a workout as a way to increase energy levels and performance.

But is this always a good idea? From personal experience and observation, I’d say no. As is often the case, what works well for one individual may not work so hot for someone else.

The majority of my personal training clients are middle age adults since that’s my coaching niche, and I can tell you that too much sugar in the bloodstream shortly before a workout will often negatively impact their energy levels and performance.

Why? I believe it’s largely tied to the fact that as adults get older, their insulin sensitivity tends to go down.

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Tuesday, October 8th, 2013 - Shane Doll

For years I’ve long been a proponent and advocate for short 30 minute workouts. The various burst training workouts that I’ve built the Shaping Concepts personal training programs around all have one thing in common…they’re time efficient.

You see I’m a believer that it’s not how long you workout, but rather what you do during the workouts that matters most. While this may seem obvious, walk into most any gym or health club and you’ll find a lot of folks failing to make the best use of their time.

The secret to maximizing your results in the minimum amount of time (which I’m assuming we all want) lies with incorporating the 80-20 principle with your workout program design. Yes, I’m referring to the Pareto principle which states that 80% of the results come from 20% of the causes.

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Thursday, September 19th, 2013 - Shane Doll

I received this question via email this morning from a new personal training client at Shaping Concepts and figured it’d be a good subject to cover on the blog. That way I’d have a detailed explanation in the archives ready for the next time someone brings up the same question.

The reality is there’s no single right answer to this question. As is the case with a lot of variables in fitness training, it sort of depends.

There was a time in my career when I would’ve answered this question by replying “either way, doesn’t much matter.” Getting in your cardio is all about just doing it, doesn’t matter when, right?

Well, today I’d answer this question a little differently depending on the circumstances. Yeah, the timing of your cardio can make a difference with some individuals.

In today’s post we’ll dig into the details on what you’ll want to consider when deciding on the timing of your cardio.

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Monday, September 16th, 2013 - Shane Doll

Kettlebells are a great tool to use in an exercise routine because of their versatility and wide range of benefits. If I had to pick just one movement as my favorite it would be the kettlebell swing.

Middle age and older adults, especially those with desk jobs, can reap big time benefits from this exercise.

In today’s post I’m going to list out my top 5 reasons why you should be doing kettlebell swings. If you don’t have access to kettlebells at your gym or home for workouts, I’d encourage you to pick one up. They’re relatively in-expensive and can be found at most sporting goods or fitness equipment stores.

Before we get into the top 5 reasons why you should be doing kettlebell swings let’s briefly discuss the proper form and technique for the exercise.

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Thursday, August 22nd, 2013 - Shane Doll

I was speaking to a group of employees at a lunch and learn yesterday and received a question that I think a lot of folks have regarding exercise. It had to do with just how often does one need to exercise in order to lose weight?

While I’ve somewhat covered this subject in the past, specifically on resistance training, it got me thinking about the consistency of physical activity versus the duration of individual workouts.

From my experience consistency or frequency with exercise in general is far more important than how much time you spend on individual workouts. In today’s post I want to touch on why this is and the physiological reasons behind it.

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