What would you do if your heart failed, you had a stroke, and then you got cancer — all after retirement?

Ron La Fournie chose to fight back — with fitness, both Exercise and Nutrition.

At 78, Ron is not only surviving — he’s thriving. As a certified senior fitness trainer and a three-time medical survivor, he shares the path that gave him strength, hope, and a second chance.

Inside this book, you’ll learn:

• How Ron rebuilt his body and mind after surgery, stroke, and cancer
• Simple fitness routines that work — even at 60, 70, or beyond
• A simple logical approach to nutrition that keeps on learning & growing
• The mindset that keeps him going — and how it can change your life too

This isn’t just a recovery story. It’s a roadmap for thriving in the second half of life.

About the Author

Ron La Fournie is a certified senior fitness trainer and a three-time medical survivor. With decades of real-world experience and the heart of a coach, he helps seniors stay strong, mobile, an...

Stand with the balls of your feet just over the edge of the step. This way, you can lower your heels and get a great stretch in the calf muscles. Hold for several seconds, then move up onto your toes and hold that position for the same amount of time.

Please hold onto the stair railing for your safety.

Exercising with Arthritis is critical. It helps reduce pain, retain range of motion and build or retain strength. Do this routine a couple of times each week.

If you want to improve your walking, running, swimming, golf, or any physical activity, then you need to think about about how important your core is.

If you want to look younger and actually feel better, then core exercises are critical. Many older people are afraid of falling and injuring themselves. Working to improve your balance through core exercises can prevent a dangerous fall, and the resulting injuries. That's how important your core is!

Strengthening your core through core exercises can help make the daily tasks like bending, turning, reaching out easier so that working around the house, and cleaning your yard, shovelling your driveway stay within your realm of possible activities? Your core will determine your participation in these activities, and help you to deal with many types of back pain.

What Is "The Core"?

The core is the entire group of muscles around our mid-sections. It is not just the six pack, which we all have by the way, though some of us just hide it wi...

Common sense tells us that being overweight might not be in our best interests.

I think we all agree with that, right? But, is being a little bit overweight bad for you? And how much is a little bit? Is it 5 lbs., 15 lbs., 20 lbs., more? So, what is the cut-off point? And would the cut-off point be the same for everyone?

 We are seeing an increasing number of articles in magazines and newspapers these days about managing your weight! They make it sound like being overweight is ok, it’s normal, and they offer suggestions to help you ‘Manage Your Weight’. Which of course you can do by following whatever diet or exercise program they are peddling at the moment.

 The truth is, “it is not healthy to be overweight”.

 And Managing your excess weight is not the best way to handle this problem.

This is just making the situation seem normal, rather than solving the problem.

 Trying to make general health rules that apply to everyone is extremely difficult. As we age we become increasingly ...

• Most falls can be/or could have been prevented!

• Fall prevention is something you can do yourself!

We have grown up watching and hearing about older people falling and suffering broken wrists, forearms, and hip fractures and then require long-term care and a lifetime of complex medications. These are common injuries from falling. We have seen so many injuries we often think it is normal for older people. 

However, it doesn’t have to be that way. Read on to find out more and ensure you stay injury-free for years to come by reducing the risk factor with injury prevention.

Myths

1. Many people believe that falls just happen and they cannot do anything about it.
2. They also believe that falls are more likely to happen as they age.

Facts

1. Falls are not part of the aging process, but they do often happen to older people! Ever Wonder Why?
2. Falls are the leading cause of serious injuries in older adults.
3. Adults over the age of 65 have a greater chance for fall injuries than
...

As you begin this program, you will become very familiar with 'DOMS', delayed onset of muscle soreness. It happens when we use muscles we haven't used in a long time or we use them in a different way.

Doms is caused by some degree of muscle damage that becomes noticeable approximately 8 hours after exercise and can last 2-3 days in my experience. The exercising has caused microscopic tears in muscle cells, (perfectly natural as the result of working muscles).

The inflammation is your body’s healing response which results in some swelling, thus the pain.

This is part of the mechanism of muscle adaptation to training.

It is also why we exercise different muscle groups on alternate days. It gives what you worked yesterday a chance to adapt and heal. That is how muscles grow stronger. In addition as your body get used to the increased activity level, Doms should lessen.

There is a concept called ‘hard-easy’ that refers to following a hard workout with an easy one. That’s one way to re...

Author:  Alissa Hamilton
Publisher:  William Morrow
Year: 2016
Edition:  Kindle, ibooks
Price: $17.72

I bought it on Amazon Prime.

Introduction

My interest in nutrition gave me the desire to read this book because I wanted to be aware of the questions asked. And to see if there are valid reference sources backing up the claims made. The book deals with the question, "Is milk good for you?"

The author’s purpose is to discuss how milk has come to occupy its position in our world today. She also wants to have us question our own position on this product and its place in our food supply.

Questions Raised

1. Why has there been so much government support for the dairy industry?
2. How did the facts get so twisted? Did they get twisted?
3. Does milk really contribute to a healthy lifestyle?
4. Are dairy industry claims about nutrients in milk true?
5. Can those same nutrients be more readily obtained elsewhere?
6. Are those same nutrients more economically available elsewhere?
7. We need calcium, but co
...

Blood Pressure

Blood Pressure is the force of your blood pushing against the walls of your arteries every time your heart pumps. Each pump creates a wave that you feel as your pulse. But this is not the same as blood pressure. The pressure against your arteries is greater when the heart pumps than it is between pumps. Both are measured because both are important. The blood the heart pumps out is oxygenated and full of nutrients for your body.

How Is It Measured?

Blood Pressure is measured at it's highest and lowest points. The highest is when the heart pumps and is called the systolic blood pressure (pronounced sis-tall-ic). This is the top number or the largest number in a blood pressure reading. The lowest blood pressure is when your heart relaxes between pumps and the pressure drops. This is called diastolic blood pressure (pronounced die-as-tolic). This is the bottom number in your blood pressure reading.

A reading is normally stated as 120/80 or 120 over 80. 

Any elevation in...

Functional Fitness relates to the basic human movements of daily living. All day long we bend, lift, push, pull and twist.

 Young people do it as part of playing and they enjoy all of it. However; too many older people have an increasing amount of difficulty with the basic functional movements of daily living.

 Most gyms and fitness programs are based on body building programs with which we all grew up. We were sold all kinds of exercise equipment and training programs that claimed to help us become more fit. That has meant “build bigger muscles”, with the body builder image in mind.

 Did it work?

 I often wonder how many millions of pieces of equipment are sitting unused in basements, closets, and under beds, completely useless. Most of it owned by people that are overweight and unhealthy.

 In spite of all that equipment, many of those people are still experiencing:

1. A loss of muscle mass
2. A loss of strength
3. An increase in body fat percentage
4. A loss of aerobic capacity
5. An in
...