Fabulous & Fit After Fifty
Presented by Maureen “Mo” Hagan, BScPT, BAPE, ACE and canfitpro certified fitness instructor
Session Objectives:
①Learn Mo’s approach to building a fabulous fit mind and body that will ensure we live a healthy and
vital life independently for as long as life will have us.
②Understand the priority in training that help preserve youth span and quality of life by improving
women’s overall performance.
③Experience a dynamic workout that integrates important functional moves and movement
progressions, necessary to enhance, preserve and maximize overall fitness and health.
④Learn a few of Mo’s secrets to feeling and performing fabulous after fifty.
⑤Challenge yourself and have some fun working out in a group!
To build a functionally fit body, at any age, especially after fifty:
Understand that “age is a limiting. Ability is unlimited”.
According to the “Scientific American” the Secrets of STAYING YOUNG-The science of healthy aging”
women outlive men by about five to six years.
There is a powerful link between physical activity and mental acuity. Staying fit helps we keep cognition
more robust and older adults (men and women) who participate in aerobic exercise outperform their
peers who do not. Those older adults who perform regular aerobic exercise (moderate or harder) had
52% lower odds of having dementia and improved preservation of brain volume associated with normal
aging; increased endorphin release and the size of the hippocampus. Benefits associated with strength
training for brain and body are massive! Regular prolonged movement, at whatever intensity level can
that can be safely managed—needs to be built into everyone’s daily habits and physical environments. It
should become as easy as jumping into a car is now.
“The Ultimate Guide to Living a Longer, Healthier and Happier Life” (BBC Science Focus 7/17/15 issue)
lists the 100 Breakthrough Health Discoveries:
#1 is 150 minutes of moderate or harder aerobic exercise each week (ideally 30 minutes over 5 days),
plus two strength training sessions will ensure you stay fit and strong. Weight bearing exercise essential!
You need to include: HIIT to activate more muscle fiber firing and trigger youth-enhancing hormones to
burn fat, tone muscle, skin and bone and boost testosterone (which naturally declines in both women
and men) with morning exercise training necessary to maximize results throughout the day. Exercising
at least one session each week in a fasted state to improve aerobic capacity and fat-burning ability (7580% of maximum HR ≥ 60 minutes). Choose strength training, walking/jogging, core (incorporates kegel
exercises), Tai Chi, swimming to keep active and rebound 20 repetitions two times per day to improve
bone density and lymphatic health. Mix up your training and exercise patterns (routines) to increase
exercise adherence and enjoyment. Think yourself fitter to reap the placebo effects of exercise.
Note that prolonged sitting (over 31 minutes at a time) can even cancel out the positive effects of
exercise. Move every 30 minutes even if it’s only 30 seconds.
Let’s get up and move!
A— Aerobic exercise
B— Build muscle and strength using bodyweight (*Two most important biomarkers for longevity
according to Tufts University research and book on “Longevity”).
C— Core stability, strength, power, posture
D— Dynamic and static balance training
E— Exercise enough each day and week and keep moving throughout the day even 30 seconds
every 30 minutes.
F— Foundation based on 6 primal movements for a whole body training experience—Squat, Lunge,
Pull, Push, Twist (Rotate) and walk/run (Gait)
G— Group interaction (social) is youth-preserving
Warm up—dynamic rehearsal of skills; raising heart rate, turning on mind-body connection
Let the Music Move You
Workout—3 Parts: Aerobic, Build overall Strength (lean muscle) and Core Conditioning
Interval 1: Re-invent yourself on a regular basis (change up your fitness training to avoid fitness plateaus
and do the same with your hair-style and fashions, and nutrition)
Squat/Lunge/Run Sequence:
Interval 2: Turn Up the Heat (with HIIT) and integrate ADL’s—at any age we need to be able to perform
and respond to our environment
Step Ups, Intentional Striding and Repeater Sequence:
Interval 3: Girls Can Jump (and Squat and Lunge) no matter what others say (It’s all in the technique)
Squat n stand n jump n lunge sequence:
Interval 4: Balance/ Stability (Finding balance in your training, work and life is key is managing stress)
Lunge Repeaters, push away balance/single leg training
Interval 5: Mind the Muscles that get weak first with natural aging
All fours leg lift and hip extension with hover sequence:
Interval 6: What doesn’t kill you makes your stronger…literally
Plank/Hover sequence:
Interval 7: “Hip-Hip Hooray we are almost done”
Side hover/hip bridge sequence:
Interval 8: Twist and strengthen your entire core (inside and out) with a wide variety of core training
(integrate into your regular strength training)
Oblique sequence:
Interval 9: Extend your spine to stand taller and reduce back pain (happy back = happy life)
Extension sequence:
Recovery:
Spinal Extension Sequence/Lunge Sequence/Standing Sequence
NOTES:
Thank you for training with me today… This was session 3417 at canfitpro world fitness expo.
Contact Mo Hagan at: www.mohagan.com or defyaging@golden.net