​Many in their 90’s are far from their glory days physically.

(And even if they reach that milestone it doesn’t mean they have quality longevity)

But not 96-year-old Charles Eugster.

He’s a bodybuilder and champion sprinter. Some would assume he must have been a bodybuilder and sprinter all his life. But that’s not the case. Eugster stayed fit with rowing until one day he felt his body was breaking down:

“At 87 I began to notice that in spite of rowing six days a week that my body was deteriorating, and being an extremely vain person I didn’t like the way that I looked and I needed more muscle.”

So he started pumping iron with a former Mr. Universe which helped him pack on muscle and lose 24 pounds. But he did not start seriously lifting weight until he was 87-years-young. And he didn’t start running until he was 95!

Eugster has smashed expectations for what’s possible in fitness – and how late to the game you can be. In fact, he believes you can never be too old to get fit. And that life can get even better as you age.

But what’s his secret?
How has he sculpted a body closer to a 30-year-old?

In an interview with Today, he shared 6 tips for getting into the best shape of your life – even if you are starting late.

#1: Do HIIT Training: This time efficient training strengthens the heart and boosts your metabolism. Start slow but you’ll be amazed at how your stamina goes to the next level.

#2: Train less frequently if you have an intense routine. Eugster went from rowing 6 days per week to 3 days per week to allow his muscles to rebuild and get stronger on the recovery days.

#3: Drop fat around the waist. “It’s the visceral fat that engulfs your organs, and that is the fat that is extremely dangerous especially in old age because it causes inflammation. It’s one of the first stages of chronic disease.”- Charles Eugster

#4: Find something new: A new sport challenges your body in a new way. But more than that, it challenges your mind in a new way as well, which builds new neural pathways.

#5: Use protein supplements: Eugster is a huge proponent of protein supplements and believes they’ve been essential for him to pack on muscle – especially in old age. He recommends whey protein.

#6: Nutrition plan with variety: He doesn’t think a rigid diet is the route to go. Instead he believes adding enough variety and making sure to consume healthy fats and protein.

No matter where you are at in the game – we can all refine one or many of these tips and get ourselves closer to an uncommon level of fitness.

Kelan Ern

For my most in-depth training on the mindset and skillset to get into the best shape of your life - including monthly recipes, workout tips and much more, check out: 

www.elitelifecoaching.net 

A few months ago, I went to Ledges State Park with Amanda and some friends.

It’s one of the few places in Iowa that gives you the illusion that you are in mountainous terrain like Colorado (or Missouri at the least).

We hiked down a canyon road where streams typically flow over the road. Since it was winter they were frozen over. The ice was slick so we skated our way across to reach our hiking trail (which overlooked a spectacular, unobstructed view of the Des Moines River since it was February).

On the way back, it had warmed up so much that these “ice crossings” were starting to melt and even opened up to the stream below in some places. At first, we slowly stepped on the ice expecting it to be slick but it wasn’t. So we strolled across the slushy ice without a hitch.

Reflecting on this little hike made me realize a few lessons about the fitness journey… something that can make it less daunting… yet allow you to get back on your feet and moving again. Whether you are trying to lose weight or put on lean muscle mass or just overall become healthier.

#1: Beware of “ice crossings” along the way.

On your fitness journey there will be “ice crossings” - sections that really push you, potentially slow you down and test you. And they often arrive when you least expect them. Sometimes when you first start. Sometimes midway through your journey. And sometimes right before the home-stretch. Sometimes they are physical challenges, other times they are more mental. But you will cross them at some point during your fitness journey. (And if you don’t, then chances are you didn’t set a big enough goal.)

What’s interesting is how unpredictable they are. Sometimes the hardest workouts are not necessarily the ones where you did the most weight... the most repetitions… or the most miles.

Sometimes the hardest workouts are at smaller milestones. 

For example, when I trained for a 5-minute plank I found the hardest days were not doing a 4 or 5 minute plank. They were doing 3-3:30 minute planks. For whatever reason, those milestones were much more challenging for me. But once I broke through them though, I shot up to a whole new level of core strength.

This brings me to my second realization:

#2: Just because an “ice crossing” was difficult to cross before, doesn’t mean it will be the next time.

Meaning: Just because your first workout kicked your butt and you were sore for days, doesn’t mean the next one will.

Just because the first week of your new diet had you brain-fogged or craving junk food, doesn’t mean the next week will.

Just because losing the last 10lbs was brutal, doesn’t mean the next 10 will.

Why? I’m glad you asked.

For one, you have more experience. You know what to expect. You have more distinctions with how to navigate the “terrain”.  You may even have a better map (strategies to help you eat better and exercise more). Plus, conditions may have changed. You may be in a different place. You may be stronger, more conditioned or mentally stronger so it might not be bad at all.

In fact, you may surprise yourself when you have the resolve to work past these “ice crossings”.

It may not be easy, but it’s certainly not impossible. You may think your nutrition plan or your upcoming workout is going to be hard. And it might be – but it might not be nearly as hard as you are making it out to be. Because sometimes our imagination makes it far worse. So we get intimidated and don’t do anything at all.

“The scariest, most terrifying thing that I fear? Yes. My imagination.”- Stephen King

Keep showing up.

​Know that some days will be harder than others. But you will develop the physical and mental fortitude to continue along the way. And be willing to play full out each day because you never know when you will have that breakthrough. 

At least once per month, workers gather in a circle (called a “wellness huddle”) and watch a video of an animated robot going through proper lifting form along with a few stretches.

It’s one “spoke” of Amazon’s WorkingWell program designed to help build healthy nutrition habits… support physical health… and re-energize and recharge in the middle of the day.

Not surprisingly there is mixed feedback on this little wellness ritual.

However, let’s extract some of the gems from this routine:

#1: Mindful of “good form”

Over time people tend to get lazy when using good lifting form. They take it for granted. Or they will only use proper form when lifting something heavy but get sloppy when picking up a stray #2 pencil… a rolled up newspaper… or their cat. And guess what? Each year people blow out their backs picking up light objects (well, some cats are hefty) like these. The point is, it doesn’t matter how strong your back is. If you use poor form, your risk for injury skyrockets. While it possibly takes a few extra seconds to get yourself in a good lifting position, ask anyone who’s blown a disc if it’s worth it.

#2: Intermittent stretches

Taking a few minutes to stand up and do a few stretches allows you to reset and release all the muscles that have been clamped down for hours. Whether you sit at a desk for hours each day or do highly repetitive movements all day long, stretches (or gentle mobility exercises) allow you to keep muscular imbalances at bay. And unfortunately most people don’t take these seriously until their neck, shoulder or lower back starts killing them.

#3: Good form only takes you so far.
​
If your body is really out of whack because of years of sitting all day – you often require extra work (with corrective exercises) to restore balance in the body. You can have textbook lifting form but if you lack strength or core endurance you can still fall victim to fatigue or compensation (aka using your back muscles instead of your core). And if you lack mobility or flexibility you are going to struggle like a square peg in a star hole to get into “good lifting form” in the first place.

By the way, this is one reason why being able to touch your toes is so important. Because if you can’t touch your toes, you often have mobility restrictions in the hips. And if you can’t move from the hips, you can’t lift from your hips. So you are more likely to lift with your low back instead (which is no Bueno).

Anyway, we’ll see how these “wellness huddles” evolve

My guess is even if they aren’t great, Amazon will refine… and refine… until they run like a fine-oiled machine for improving injuries and boosting employee morale.  

In the meantime, use these 3 tips to keep yourself moving freely… pain-free… able to perform at your best. 

For more in-depth fitness training for getting into the best shape of your life:
www.elitelifecoaching.net