Thanks to being on lockdown I’ve just completed writing my first book; HOW 2 GET FIT 4 LATER LIFE!, a fitness and nutrition guide for people aged 60 and above. It includes step-by-step guides on how to do over 70 exercises; warm-up, aerobic, balance, chair-based, strength, core and stretches. Central to the book is a GET FIT 4 LATER LIFE 12-WEEK CHALLENGE, aimed at getting the reader from doing little or no exercise up to the recommended weekly minimum of 150-minutes. The book will be published on Amazon on the 1st of July.
So why write this book?
Well. I guess the seeds for this were sown about 7 years ago when I spent a year working as a domiciliary care worker working in and around Fareham in Hampshire. At the time it struck me that for some of the people I helped live as independently as possible, making different choices earlier in their lives might have made the difference between needing the care that people like me provided and living completely independently without any need of daily care.
The experience stayed with me. So when I realised that my calling was to become a personal trainer, it was a natural choice to want to work with older adults. And so far it’s been everything I’d hoped it to be. Not just by launching 3Fs Personal Training but also with the Young At Heart Keep Fit Club. I get the privilege (when not in lockdown) to work with some really lovely people, doing a job that I love. So after a couple of weeks of lockdown, the title HOW 2 GET FIT 4 LATER LIFE popped into my head. Next thing, I’m at my computer and the words just started to flow!
Who is How 2 Get Fit 4 Later Life for?
The book is aimed at people aged 60 and above. Of course, if you’re a bit younger, and perhaps have never done any exercise, then there’s plenty in the book for everyone. I’m on a mission to get people who live quite sedentary lifestyles to take them on a journey to achieving the recommended minimum of a 150-minute’s of exercise each week.
We are all living longer, but if you don’t enjoy good health, then this longevity can turn out to be more of a curse when it ought to be a blessing. Life is for living, and Copvid-19 has revealed just how devastating illness can be for people who are overweight and or have an underlying medical condition. Exercise can’t cure or remedy everything but it can certainly help weight control, and can better manage, prevent and sometimes even reverse certain health issues such as type 2 diabetes and high blood pressure. So if you fall into either of these general categories, this book is most definitely for you.
What do you cover in How 2 Get Fit 4 Later Life?
The book is divided into two main sections. The first section of How 2 Get Fit 4 Later Life is all about exercise and fitness, there are thirteen chapters:
EXERCISE & FITNESS
Chapter 1: THE TRUTH BEHIND THE MYTHS OF EXERCISE & AGEING
Chapter 2: STEP-BY-STEP GUIDES FOR 12 WARM-UP EXERCISES
Chapter 3: STEP-BY-STEP GUIDES FOR 4 AEROBIC EXERCISES
Chapter 4: STEP-BY-STEP GUIDES FOR 12 BALANCE EXERCISES
Chapter 5: STEP-BY-STEP GUIDES FOR 12 CHAIR-BASED EXERCISES
Chapter 6: STEP-BY-STEP GUIDES FOR 12 STRENGTH EXERCISES
Chapter 7: STEP-BY-STEP GUIDES FOR 12 CORE EXERCISES
Chapter 8: STEP-BY-STEP GUIDES FOR 8 STRETCHING EXERCISES
Chapter 9: HOW TO GET DOWN & UP SAFELY FROM THE FLOOR
Chapter 10: GET FITTER IN JUST 12-WEEKS CHALLENGE
Chapter 11: HOW A PERSONAL TRAINER CAN HELP
Chapter 12: HOW AGE-RELATED CHANGES INFLUENCE EXERCISE
Chapter 13: UPGRADING YOUR EXERCISE EQUIPMENT
The book opens with the myths that often put people off of starting to exercise such as I’m too old, I’m too frail, I’m too unfit. No, no and no you’re not! That’s my message. So having dealt with limiting myths around ageing and exercising, I then cover a great number of exercises. In fact there’s a lot of detail in the step-by-step guides to over 70 exercises. And key here is that you don’t need any fancy gym equipment, the basics are:
- A sturdy dining chair
- 2 tins of food of equal weight (0.5kg)
- 1 large bottle of water (1.0kg)
Now of course if you want to progress beyond these weight’s you’ll need to buy some weights, but I’ve listed my favourite suppliers, and they are pretty inexpensive.
Chapter 10 is where the magic really begins. It’s a Get Fit in Just 12-Weeks Challenge that will guide you from coach potato to 150-minutes of exercise each week by the end of 12-weeks. And I’ve developed a neat tool kit to help make this happen.
I also cover off how a personal trainer can help, should your level of motivation be lacking, and I run through how some of the most common age related medical conditions; osteoporosis and arthritis while presenting certain challenges, aren’t reasons not to exercise. I’ve even put together sample workouts that you can print off, and to start exercising.
The second half of the book is devoted to food and nutrition. And again is to guide you towards a healthier lifestyle. After all you are what you eat!
There are twelve chapters here:
FOOD & NUTRITION
Chapter 14: WHY KEY NUTRIENTS, VITAMINS & FLUID INTAKE ARE IMPORTANT
Chapter 15: SIMPLE STEPS TO A HEALTHY DIET
Chapter 16: HOW YOUR BODY MASS INDEX & BASAL METABOLIC RATE CAN HELP DIETING
Chapter 17: TIPS FOR GETTING & STAYING MOTIVATED WHEN DIETING
Chapter 18: TIPS FOR MAKING HEALTHY CHOICES WHILE FOOD SHOPPING
Chapter 19: TIPS FOR BRINGING MORE NUTRITION INTO YOUR HOME
Chapter 20: TIPS FOR MAKING HEALTHY CHOICES WHEN EATING OUT
Chapter 21: TRAFFIC LIGHT FOOD LABELING EXPLAINED
Chapter 22: BEST WEIGHT LOSS FOODS
Chapter 23: BEST FOODS & DRINK TO BOOST ENERGY LEVELS
Chapter 24: BEST FOODS TO BOOST YOUR IMMUNE SYSTEM
Chapter 25: GET STARTED ON YOUR HOW 2 GET FIT 4 LATER LIFE 12-WEEK-CHALLENGE
Again there’s a lot of essential information, loads of tips for healthy eating. Some chapters explain what all the major vitamins and minerals do, and where you can find them in food. How to work out exactly how many calories you body needs daily, which you can adjust to lose weight or put on weight. Plus there are some amazing foods out there that can help with three big issues that can affect us as we get older:
- Obesity, some foods are great in helping to lose weight!
- Loss of energy, feeling tired can be a real drag, but some brilliant foods that can boost your energy levels, so you’ll feel great most of the time!
- Ill health, again there are some wonderful foods that not only taste great but can boost your immune system, and therefore making you less susceptible to colds and flu and other illnesses and diseases.
The book concludes with how you get started on your 12-week get fit challenge! And I really hope that many people do! I’ve set up a Facebook Group naturally called How 2 Get Fit 4 Later Life, and I’m looking for people to join, share their journeys, not to mention getting pier support and support from our wider circle of family and friends.
So what’s your dream?
Gosh! That’s the $64,000 question. I guess hoping that hundreds of people take up the challenge during the rest of this year. I’ll certainly be working hard to make that happen, but I’m going to need help. If you buy the book and love it, tell your friends and family, if you decide to take up the 12-week challenge, well don’t just tell your friends and family, mention it to anyone who’ll listen. Oh and join the Facebook Group. That will be a big help in this endeavour, plus you’ll get support from a shared goal; 2 Get Fit 4 Later Life!
Can people reach out to you for help?
YES! Hey that’s the whole idea. I want people to know that there is help, support, tips for motivation and even to have personal training sessions either to help perfect any of the exercises that they’re having difficulty with or to provide some motivation to get going. Change is never easy, and there’s something in sharing my enthusiasm for all things health and fitness that can make the difference between success and failure.
I’ll do whatever it takes to help anyone who accepts my 12-week challenge. Email firstname.lastname@example.org and let’s start a conversation!
Can I get a sneak preview?
Yes, there’s a sample chapter you can read for free on the book listing you’ll find on Amazon.
Where can I buy the book?
To see all purchasing options and learn about the 4 complimentary bonus ebooks, free with every purchase of the book, visit: www.3fspt.co.uk/book