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The Benefits of Training the Geriatric Population

9/30/2024

Have you ever considered personal training for seniors? Becoming a geriatric personal trainer could be a rewarding and fulfilling career. There are many benefits to becoming a personal trainer for seniors. From improving the quality of life to experiencing increased job satisfaction, here are some compelling reasons to consider this specialized career path. A tailored exercise program created by knowledgeable instructors and physical therapists can make a significant difference in the lives of seniors. They are our world-wide treasures, so let's devote some time to discovering why it is beneficial to all.

1) The Aging Population is Growing:

As the population continues to age, there is an increasing demand for services that cater specifically to seniors. The senior population is estimated to double by the year 2050, making it one of the fastest-growing segments of the population. This demographic shift presents a unique opportunity for personal trainers who are willing to specialize in geriatrics. With the healthcare industry already recognizing the importance of addressing the needs of older adults, there is a significant potential for growth in this field. Community building through group fitness sessions and social events can enhance motivation and create a supportive atmosphere for seniors. A community of like-minded individuals creates a support system, a sense of accountability, and a tribe, the feeling of belonging to something bigger than one self, and connected perhaps spiritually as well.

2) Specialized Skills for a Growing Demographic:

Working with seniors requires a different set of skills and expertise than traditional personal training. By becoming a geriatric personal trainer, you can develop the knowledge and skills necessary to work with this growing demographic. This specialization not only enhances one's ability to serve this population but also creates an expert position in a niche market with increasing demand. The number of people aged 65 and over is expected to double by 2030. With this aging population comes an increased need for physical activity to promote health and well-being. Personal trainers who specialize in working with seniors can provide customized exercise programs designed to meet the unique needs and abilities of this population. A knowledgeable trainer can provide the guidance and support necessary to help seniors maintain their independence, improve their mobility, and enhance their overall quality of life. This specialized knowledge also increases the likelihood that seniors will continue working with a personal trainer long-term, as they feel more confident and comfortable with someone who understands their unique challenges.

3) Seniors are More Likely to Stay with a Personal Trainer if They Feel Comfortable:

Personal trainers who specialize in geriatrics must take the time to get to know their clients, understand their health history and lifestyle, and be patient and understanding of the various physical limitations seniors face. Working with seniors requires a different approach than that of younger clients, as they often need more encouragement, patience, and understanding. Each personal training session should focus on monitoring client fitness levels, flexibility, and mobility to ensure that the workout is both safe and beneficial. The personal trainer should have experience and knowledge working with seniors, such as those with arthritis or other mobility issues, so they can best accommodate the needs of their clients. Taking the time to build trust with a senior client will ensure a successful and lasting relationship for both the client and the personal trainer. This relationship is not only key to the client’s physical success but also contributes to their emotional well-being, as they feel supported and understood in their fitness journey.

4) Personal Trainers Who Specialize in Working with Seniors Can Charge More Per Hour:

Seniors who are looking to get fit often seek out the help of a personal trainer. When they do, they often look for someone who is experienced in working with seniors, since they need specialized care that meets their physical and emotional needs. Personal trainers who specialize in training seniors can charge more per hour than general fitness trainers. This premium pricing reflects the specialized skills, knowledge, and attention that these trainers provide. Senior-specific trainers must understand the unique needs of their clientele and be knowledgeable about the effects of aging on the body. Finally, senior-specific trainers need to be understanding and compassionate, as many seniors may have physical or emotional limitations that affect their ability to exercise.

5) Seniors are More Likely to Refer Other Seniors to a Personal Trainer They Trust:

As seniors age, they become more dependent on those they trust. If they’re happy with the results their personal trainer is helping them achieve, they’re likely to tell their friends and family about the positive experience they’ve had. Therefore, it’s important for personal trainers who specialize in working with seniors to ensure that they provide a safe, comfortable, and trusting environment. By building strong relationships with senior clients, personal trainers can create a network of referrals that help grow the business. Ultimately, incorporating socialization and community building within training programs will help create a strong network of referrals for the personal trainer, allowing them to reach more senior clients and continue making a positive impact on this population.

6) Working with Seniors is Personally Rewarding:

One of the best parts about working with seniors is the personal satisfaction that comes with it. Seeing my clients make progress and reach goals is incredibly fulfilling. It’s also nice to know that I am helping someone improve their health and well-being, which can improve quality of life, mine included. The wisdom of our elders is immeasurable, and I learn as much from them as they do from me.

In Gratitude,
KJ Landis

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach, Yoga, Pilates, & Meditation Teacher
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, X
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

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What is SSUK? It is Mugwort. What is MUGWORT?

9/23/2024

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Ssuk, pronounced “sook” is a leafy green that heralds the arrival of spring. Ssuk has always been known in Korean folklore as one of the herbs behind the creation of the first Korean dynasty. Here's how the story goes:

A long time ago, Hwanung, the son of the Lord of Heaven, came down to live on the earth. He’d had enough of staring down at the trees and mountains—he wanted to live there. He met up with a bear and a tiger, and both desired to become human. The 2 animals prayed to Hwanung for this to happen. But Hwanung, it seems, wanted to put them to the test first. He gave them some garlic and some ssuk and said, “If you can stay in a cave eating this and nothing else for 100 days, you will become human.” So they shut themselves in with nothing but the spicy garlic and pungent ssuk. After 21 days, the tiger had had enough, and stalked out, lashing her tail with irritation. The patient bear, however, lasted 100 days, turned into a beautiful woman, married Hwanung, and had a son named Dangun, who founded the first Korean dynasty, Gojoseon.

In English, this leafy green is called “mugwort,” along with a group of other related species, and shares their pungent aroma and medicinal benefits. Over 30 varieties of ssuk grow in Korea, from river banks to roadsides, from mountain tops to fields. The kind most often found in ethnic markets for cooking and eating is just plain ssuk, with the scientific name Artemisia princeps Pampan.

They look like long parsely, with thin and delicate leaves that are bright green on one side and covered in a fuzzy silver down on the other side. Crush a leaf between one's fingers and the air is instantly filled with its pungent, herbal scent. Mugwort is a pervasive perennial plant, so if grown it in a home garden, be sure to pull out the roots often or it will take over the whole yard! Always use the youngest plants, because, as they mature they become more bitter. Some sister varieties are used for making malaria medicines as well.

Medicinal varieties of mugwort have long been known to be particularly helpful for women—its medicinal properties are said to be good for menstruation pains and flow, as well as warming the body. One can find ssuk added to herbal baths in traditional Korean bathhouses. Dried ssuk is said to be a good mosquito repellent when burned. Ssuk can be dried or frozen and used year-round, especially for the rice cakes made in the fall. Some dried leaves are made into tea. Roman soldiers used to put mugwort in their shoes to ward off fatigue. St. John the Baptist was said to wear a girdle of mugwort to relieve stomach pain.

A 1984 study from the Netherlands found that 87% of people allergic to celery were also allergic to mugwort, while 52% of those allergic to carrots and 26% of those allergic to caraway also had mugwort allergies. Be aware of everything one is allergic to in foods, and be cautious of sister species.

Here is the flavor profile: If one chews on the raw greens, the first flavor note is a slight grassiness, similar to celery even, followed by a mint or eucalyptus type of herbal pungency. Lastly, there’s a slight bitterness afterwards, which disappears when it is cooked. Cooking doesn’t erase ssuk’s defining herbal fragrance, however.

Mugwort can be made into ssuk jeon, which are savory pancakes, but the most common way to eat it is making ssuk guk, soup, or ssuk tteok, rice cake. I like to make a salad of mixed greens daily, and add the mugwort greens to my salad for flavor, texture, and fiber. It is rich in Vitamin K and folate. I enjoy mugwort out in Korean restaurants, too. The very name reminds me of the Harry Potter books!

Sincerely,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

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Functional Strength Training 101

9/16/2024

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If you’ve heard the term “functional strength training” but you’re not sure what it is, you’re not alone. Functional strength training is a type of exercise that focuses on building strength and improving overall fitness while also helping you to perform everyday tasks more effectively. That is the key: to be able to be practical with our muscles for every day tasks. The goal of functional strength training is to improve movement patterns, core strength, stability, and balance while performing daily activities.

By focusing on the movement patterns used in everyday activities, functional strength training can help improve posture, reduce the risk of injury, and even enhance sports performance. Movements such as squats, lunges, pushups, and pull-ups are used in this type of training in order to train the body to move more efficiently. Additionally, functional strength training can also involve resistance bands and free weights for added resistance and variation. From bodyweight exercises such as planks and mountain climbers to high-intensity interval training (HIIT), functional strength training is versatile and effective for both novice and experienced athletes alike.

Functional strength training can also be used to help improve overall physical performance, even if one is not in a competitive sport. It can increase fat burning and metabolism, build muscle tone, and prevent certain chronic conditions. It can improve mental focus and reduce stress. All of these benefits make it a great choice for anyone who wants to become healthier. By using the same muscle groups over and over again, functional strength training can also help increase motor skills and control. For example, activities such as standing on one foot, walking in a straight line, and even jumping can be improved through this type of training.

Remember to warm up for 10 minutes and cool down for 10 minutes and then stretch the muscles used. I follow free functional strength trainers on YouTube and also use the free FitOn app for easy and more challenging variations in my routine.

By following these steps, you will be well on your way to getting the most out of your functional strength training routine! Good luck, and have fun!

In Gratitude,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

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Best Chest Muscle Building Exercises

9/9/2024

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Are you looking to build your chest muscles? These chest exercises are designed to help build strength, power, and size in the chest muscles quickly and effectively. Whether a beginner or a seasoned weightlifting pro, these chest exercises can help you take your chest workouts to the next level. So let's get started and see how you can take your chest workouts to the next level.

1) The Bench Press
The Bench Press is an essential exercise for anyone looking to build their chest muscles. It’s one of the most popular exercises in the gym and can be performed using either a barbell or dumbbells. When performing the bench press, you want to maintain proper form and keep your back flat against the bench with your feet firmly planted on the floor. Then lower the weight to your chest while keeping the elbows tucked at your sides, pause at the bottom, and press the weight back up until your arms are almost fully extended. As you get stronger, you can increase the weight or adjust your grip for more variation.

2) The Incline Bench Press
The Incline Bench Press is a classic upper body exercise that targets the chest muscles. It is performed with a barbell or dumbbells and requires the user to lie on an incline bench set to a 45-degree angle. This exercise is great for working the upper chest, and is often used as an alternative to the flat bench press.  When performing this exercise, it is important to keep the elbows close to the body and make sure the back is pressed into the bench. Once the barbell or dumbbells are in position, push them up towards the ceiling while keeping the upper arms in a fixed position. Exhale as you press and make sure to squeeze the chest muscles at the top of the motion. Once you have fully extended your arms, slowly lower the weight back to the starting position. Make sure to keep your elbows close to your body throughout the entire exercise.  

3) The Decline Bench Press
The Decline Bench Press is a great exercise for targeting the lower chest. This exercise helps to isolate and strengthen the muscles in this area, resulting in an overall improvement in chest development.   To begin the decline bench press, set up the bench at a decline angle and lie down on it. Hold the barbell above your chest with both hands. Keep your feet firmly planted on the floor. From here, lower the barbell towards your chest in a slow and controlled motion, stopping just before your chest touches the barbell. Then, push the barbell back up to the starting position.  It is important to keep your core tight during this exercise and maintain control of the barbell throughout the entire range of motion. Make sure to keep your elbows tucked in as you lower and raise the barbell. Doing this will help ensure that you are using your chest muscles and not your arms or shoulders.  When performing the decline bench press, it is important to use proper form. Keep your back flat on the bench and avoid arching your back or bouncing the bar off your chest.  Start with light weight if necessary.

4) The Dumbbell Fly
The Dumbbell Fly is a must-have in any chest workout routine. It's a simple exercise that works to build chest strength and definition by isolating the chest muscles and forcing them to do all the work.  To begin, lie down on a flat bench and grab a pair of dumbbells. Hold them at arm's length above your chest with your palms facing each other. Slowly lower the dumbbells to either side of your chest while keeping your elbows slightly bent and maintaining control of the weights. Make sure to keep your arms and torso in line, as they should not be moving throughout the motion.  Once you reach the bottom of the movement, hold the dumbbells for one second before pushing them back up to the starting position. Be sure to keep your chest muscles contracted throughout the entire exercise and squeeze your pecs when you reach the top of the movement. You should aim for 8-12 repetitions of this exercise, depending on your current fitness level.  

5) The Push-Up
The Push-Up is a classic exercise for upper body strength. It is a simple and effective way to build muscle and strength in the chest, shoulders, triceps and core. It is an easy exercise that can be done anywhere and with minimal equipment.   To perform a push-up, start in a plank position with your hands slightly wider than shoulder width apart. Lower your body towards the ground until your chest touches the floor, then push back up to starting position. Keep your core tight throughout the movement and focus on keeping your elbows tucked in at a 45-degree angle.   Push-ups can be scaled down by using an elevated surface, such as a chair or bench, or by using an incline push-up where the feet are elevated instead of the hands. This makes it easier to perform the exercise while still getting the same benefits.   

As with any routine in the exercise space, variety and consistency is key. Rotate these 5 easy-to-learn training exercises with other, functional movements to cross-train and always keep the body surprised.

What do you like to do for your chest? I want to hear from you!
Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

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Jackfruit is Da Bomb!

9/2/2024

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What Is Jackfruit? Where Does It Grow?

Jackfruit is a species of tree in the fig, mulberry, and breadfruit family. Although they are close relatives, jackfruit is not the same as breadfruit, which is another spiky tropical fruit that grows in the Pacific and Caribbean islands with some similar characteristics. Jackfruit is much larger than breadfruit and it is higher in natural sugars and fat. One jackfruit tree can produce up to three tons of food per year. If you’re curious about jackfruit, I invite you to read on.

The jackfruit tree originated in southwest India, where it grows abundantly, both farmed and found wild. Throughout history, jackfruit spread to other tropical and subtropical areas of the world. The huge trees produce massive, green, oblong fruits with a bumpy, fleshy exterior. On the inside, jackfruit is filled with many pale yellow plump bulbs, which are edible and joined at the core. The seeds can also be cooked, eaten on their own, or ground into flour. This large and spiky fruit can be found in grocery stores (especially Asian markets), fresh, frozen, dried, or canned. A jackfruit can weigh up to 100 pounds and grow up to three feet long, but the average size of the fruit is 10–25 pounds. A ripe, unopened jackfruit has a strong, smelly odor — like a combination of fruit and onions. But the pulp of the opened fruit smells sweet.

What Does Jackfruit Taste Like?

When eaten ripe, the taste is similar to pineapple, mango, and banana, all mixed together. When it’s unripe, the jackfruit has more of a neutral vegetable-like flavor, similar to a potato, and works well in savory dishes. Unripe jackfruit soak up herbs, spices, and other flavorings. This allows the fruit to be made into plant-based versions of shredded chicken, pulled pork, or other meat-like meals. The seeds are often boiled or roasted and eaten as snacks, with a taste similar to chestnuts.

CLICK HERE: 7 Delicious Jackfruit Recipes to Try

Jackfruit Nutrition

Jackfruit are rich in nutrients:

Fiber: 2.3 grams
Protein: 2.6 grams
Carbohydrates: 35.1 grams
Thiamin (B1) 13% of Recommended Daily Intake (RDI)
Vitamin B6: 29% of RDI
Folate (B9): 9% of RDI
Vitamin C: 23% of RDI
Magnesium: 10% of RDI
Potassium: 14% of RDI
Copper: 13% of RDI
1-cup serving is 143 calories

Jackfruit seeds are especially nutritious as they’re high in protein, potassium, calcium, and iron. They’re also a source of resistant starch, and creates prebiotic activity in the gut.

Recent studies reveal jackfruit’s promising role in managing type 2 diabetes. One study demonstrated that incorporating jackfruit flour into the diets of individuals with type 2 diabetes significantly improved markers of blood sugar control. This result indicates that jackfruit flour could serve as an effective component of medical nutrition therapy for diabetes. Another study showed that jackfruit seed extract could significantly reduce blood glucose levels and possibly enhance the effects of diabetes medications. (
The jackfruit leaves may have medicinal qualities. In Indian Ayurveda tradition, consuming hot water extracts of (jackfruit) kathal leaves is said to help treat type 2 diabetes. Collectively, these studies and traditional uses suggest that different parts of the jackfruit — be it the flour, seeds, or leaves — could be beneficial in the dietary management of diabetes.

Jackfruit is a rich source of phytochemicals, especially carotenoids. Both provitamin A carotenoids like beta-carotene and non-provitamin A carotenoids like lutein and zeaxanthin are found in jackfruit. These plant compounds are known for their eye health benefits, with the latter two accumulating in the macula of the eye, which protect against age-related macular degeneration.

Jackfruit’s antioxidant content may have beneficial properties for your heart. Oxidation in the body can contribute to inflammation and can elevate blood cholesterol and blood pressure. The antioxidants in jackfruit work to combat oxidation and free radicals, preventing their accumulation in cells and organs like the heart.

The soluble fiber content of jackfruit may also have a cholesterol-lowering effect. Higher amounts of fiber intake are associated with lower overall cholesterol levels and lower LDL cholesterol.

Jackfruit is a remarkable fruit that offers a multitude of benefits for health, sustainability, and culinary versatility. Depending on whether you eat it unripe and green or ripe and yellow, it can be savory and “meaty” or a sweet and delicious fruit. As a sustainable crop that grows in huge quantities, it holds promise as a food security solution in tropical regions. Its nutritional profile and potential health benefits make it a worthy addition to most dietary patterns. It also offers an interesting way to expand culinary horizons around the world — especially as a plant-based meat substitute.

Have you tried jackfruit? What is your opinion on it? I want to hear from you!
Blessings,
KJ Landis

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The Benefits of Training the Geriatric Population

What is SSUK? It is Mugwort. What is MUGWORT?

Functional Strength Training 101

Best Chest Muscle Building Exercises

Jackfruit is Da Bomb!

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