Episode 25 — Using the Four S’s of Physical Health to Strengthen Your Fall Season — With Guest Amanda Wagner
When the time comes to retire and rewire, your financial life isn’t the only thing that changes.
In today’s episode, Danielle Howard explores the physical health changes that come with the fall season of life. With the help of Amanda Wagner, CEO of TAC FITness and Wellness Center in Basalt, Colorado, Danielle and Amanda share insight into the impact these physical changes have on our health and ways to be proactive for a stronger tomorrow.
In this episode, you’ll learn:
- The four S’s of physical health: strengthening, stretching, stamina, and stability
- A little known fact about how rapidly muscle mass declines in inactive people
- The benefits of strength training
- How to incorporate each of the four S’s into your everyday life
- And more!
Join Danielle and Amanda now to learn about the physical health changes that come with your fall season and how to start making physical health a priority today!
[00:00:02] Welcome to the Wealth Done Differently Retirement Podcast. Danielle Howard a certified financial planner shares insight into the financial tools techniques and temperaments needed to make the most of your retirement dollars and relationships. Danielle bridges the gap between Wall Street and Main Street bringing complex financial topics down to earth. Danielle will educate and inspire you as you define and refine your version of prosperity. [00:00:35] Hello and welcome to Wealth Done Differently Retirement with Danielle Howard a Certified Financial Planner. Today we got a special guest and that is Amanda Wagner. Amanda is the president and CEO of TAC which is Train Aim and Conquer in Basalt Colorado. She and her team are committed to inspiring, cultivating and celebrating health and vitality throughout Colorado. Her aim at TAC is to assist individuals and organizations in total health and encourage awareness of health related issues to empower individuals to lead a healthier and fuller life. She serves on the Governor’s Council for active and healthy lifestyles. Good morning Danielle. I’m so happy to hear that you have a wonderful guest. How are you today? [00:01:16] I’m doing well thank you Aric. Welcome Amanda. Thank you. It’s great to be here. [00:01:21] Well I am excited that Amanda is here and Danielle. Why is Amanda here today. [00:01:27] I’ve known Amanda for many years probably five plus and I really appreciate about her as her outlook on whole life health. [00:01:36] That it’s more than just about the physical but we want to, We’ve always had lots of conversations about you know the various aspects of health and wellness and she brings that to her team. She brings that to our community. She’s bringing it to the state in her work on the Governor’s Council. And I just thought it would be great to revisit with her, given that my focus is more now on the retirement rewirements season of life to look at how some of the physical health changes that we’re going through you know impact and can be impacted by and that we can be proactive with. [00:02:22] And in a previous podcast that we did and probably a couple years ago we took a look at three S’s of physical health strengthening stretching and stamina. [00:02:35] And I actually liked to also bring in that the fourth element especially as we’re looking at pre-retirees retirees of stability. And so today I thought we would look at the physical and mental health benefits of focusing on these four areas and then next week and a follow up podcast with you and I Aric we’re going to start digging into the financial corollaries that we can play off of because I think people can relate to physical health. And let’s apply some of those to the areas of financial health. So that’s next week. This week we’re going to dive into the physical aspects. [00:03:15] Absolutely sounds good. Amanda I have read [00:03:21] That inactive people start losing that 5 percent of their muscle mass each decade after 30. That’s kind of mind boggling. [00:03:30] Can you tell us that you know about that exposure to it whether they call it Sarcopenia, muscle loss with aging and how we might be able to combat that or be intentional especially as we look at building and strengthening muscle mass. Well I think the important thing to pay attention to is that as we age unfortunately a lot of things start to decline and we can’t just put our heads under a rock and hope it’s going to go away. Muscle mass is one of those pieces that is very apparent as we age. And a lot of research is coming out that yeah it’s starting in your 30s. Originally allow the research was in your 40s and 50s. And so it’s becoming even more apparent that we really do need to work on strengthening our muscles so that we can maintain them through the rest of our life. The interesting piece to think about is that our muscles are also our greatest source of fuel for the body. So if you don’t give your body the nutrients it needs it will eat its own muscle and that’s a challenge because now we’re trying. We’re thinking about all these ways to lose weight and to live longer and more vibrant. And then we’re losing muscle mass and where do we start and where do we begin. And the big piece to think about is that strength training improves your risk of injury it in him it decreases your chances of osteoporosis and there’s a whole host of other things. And in fact it just makes the things that you do in life easier. So if you don’t use it you lose it. And the best way I can describe that for people is balancing on one foot when you were younger. I mean think about this I did this just the other day right. You either used to balance on your foot or used to find a crack in the sidewalk out of play it was just as we just did it. Exactly and so. And that’s the piece and so now we add as we get older we find that it’s harder to do that because we just don’t do it. And so it’s important to not only know that we need to strength train but to start as soon as we can. And strength training can be anything to running and hiking to any sort of body weight exercise so pushups or squats or lunges pilates and then of course there’s all the other stuff that you can do in a gym or a fitness center like TAC. But the big piece to remind people is that you don’t have to go inside and you should think about doing something that you like to do. So if you like to hike go for a hike. When you get to the top of the hike do 10 pushups start somewhere so that you can work to combat that. That research that’s telling us that we’re going to lose our muscle mass as we get older and Muscle weighs more than fat. [00:06:28] So when people are looking at you know losing weight I think there’s this you know a little bit of a conundrum. You want to have a good weight. You want to have muscle mass which weighs more. And I think we need to kind of battle that mindset of I just wanna lose weight because you want to be the proper type of weight is that correct. [00:06:52] So technically muscle doesn’t weigh more than fat or a hound is a pound as a pound. OK. OK. The differences is that fat is denser and not as to use a term that we use with muscles toned. So it really kind of takes up more space in the body and so that’s the difference that we see with muscle mass and with fat. And so yeah you’re right it’s a how do you choose to do all these things right. Lose weight and get stronger and prevent muscle mass loss. Well you can’t. You got to pick one thing and go with it and then have all of the everyday behaviors that you do match into that goal. So if your goal is to increase your muscle mass then does that really coincide with also trying to lose weight and decrease what you’re eating. Maybe not. But what if you’re trying to increase muscle mass and you’re choosing foods that are healthier for you and that your body needs versus foods that your body doesn’t need right. So more protein things like that. It’s a big combination of things and not to confuse people but your body’s resilient and it will do what it needs to do to function until it isn’t. And so how do we work to prevent that and to combat these things that we know are inevitable and that we know are coming right just like a car maintenance. If you don’t service your car it is inevitable that something is going to happen. It may not be tomorrow but it’s going happen. So break down exactly what are the things that you can do for prevention of that. Thank you as we can segue into the you know flexibility stretching. [00:08:34] So we’ve got strength training you can get out and just hike and just that resistance having some sort of a resistance whether it’s in the pool with water aerobics whether it’s Pilate’s whether it’s hiking and doing some of your pushups and then you also want to be maintaining that, that flexibility. So can you talk to us a little bit about stretching proper ways to do that when timing that type of thing. Without getting too technical about what flexibility really is and how it stresses the joints and the muscles. [00:09:09] I just went ahead and Googled the word flexibility on the dictionary and here’s what I came up. The quality of bending easily without breaking like that. Right. Yeah. As opposed to here’s the here’s the here’s the fitness version of flexibility. Flexibility refers to the range of motion for any given joint the degree of flexibility the person has this influenced by muscles and connective tissues like ligaments and tendons. A lot of people don’t really know any of that is but if you just think about flexibility the quality of bending easily without breaking. So unless a joint is hurt right like a joint or a shoulder then the range of motion that you have so your ability to reach up to the ceiling may just be due to those tight muscles. Flexibility is a little bit more challenging than strength training because it doesn’t really mean that the more you stretch the more flexible you’re going to be right. Everybody’s bodies are a little bit different. Some people are too flexible which actually puts a lot of strain on the joints. And so what we want to think about is that how do we and this is what we prescribe at TAC how do we strengthen and lengthen how do we strengthen those muscles at the same time of lengthening them. Pilate’s it’s a really good way to think about that yoga in a lot of respects is the same way. I mean you might be balancing on one leg bending forward and reaching right. So really trying to open up those. But then there also of course you know it’s really important to stretch before and after your workout. Some researchers growing now what does that look like and how do we do that. So the best way I can say is that before your workout you’re going to dynamically stretch which means you’re it’s a movement through stretch. So if I’m going to bend over and touch my toes I’m gonna do that is one motion I’m in a hold maybe for a second. And I’m at a come straight back up to standing. I’m going to bend over touch my toes straight back up stretching so I’m not holding out for a long period of time. After working out when we have all that blood thrown flow into our muscles that’s when we want to do it we call static stretching where you’re again reaching over and touching your toes and you’re holding for 5 10 15 20 seconds and really try to lengthen those muscles that have just been worked. So D comes before S right. So dynamic beforehand not not any bouncing or anything with that but just reaching over touching your toes coming back up to standing doing that ten times. Same thing with any other muscle in the body. [00:11:48] I love that have yet learned something new today. Dynamic stretching just warm up that I can think of that. Warming up before you are doing the exercise and then after you’re finished to really you now hold the poses to get that on. [00:12:07] You know what does it do to a muscle when you hold a pose after you’ve exercised or hold a stretch? Well you’re really looking to release the tension that’s within that muscle. And so if you’ve warmed up or if you’ve exercised already and you start to stretch that muscle now you’ve got all this good blood flow going through the muscles and you’re really trying to lengthen it when it’s warm. So working through the muscles as well as the tendons. But the key piece to remember is that there is this piece of over stretching right. So if you’re bending over to touch your toes or try to touch your toes you should be able to breathe lightly naturally taking some deep breaths. Not grimacing and grimacing right behavior grimacing right what’s happening you’re going to contract those muscles and you’re going to prevent those muscles from actively releasing. That’s where people get hurt in yoga in other exercises and in other types of stretching that we do is that overstretching piece. In that it differs from strengthening and that you know we don’t want to push through it okay really want to listen to our bodies and really work through that. It’s the piece you know as we age we all know us you’d get a little stiffer every morning you wake up and that’s a blood flow issue right when you’re sleeping your blood is going to the vital organs. It’s not going to your feet. [00:13:29] I mean it’s going to your feet right but not a lot of it because you’re not really using those muscles and so that’s why we wake up and wear stiff. So really great time to just practice some dynamic stretching. You notice when you get in the shower you start to feel a little bit more limber as that blood starts to flow and that’s a really good time that we always tell people to start doing some dynamic stretching is take five or 10 minutes every morning and just start doing some stretching routines. This is what’s great about the Internet and technology you can kind of Google some things and work yourself through it or come to TAC and reach out and we can certainly give people a stretching routine to prevent your body from breaking down. [00:14:07] I now even just one of my new habits first thing in the morning is before I even get out of bed. [00:14:15] I will roll my ankles I’ll roll my wrist I’ll do some. Now I know dynamic stretching first thing in the morning. You know we look at our. Our pets our cats our dogs you know new look watch them as they get up from a nap they do they do these lovely little gorgeous stretches and I do I think it’s really important and maybe be able to just build that dynamic stretching into other facets of your life. Yeah so I’m going when I wake up the next step I do is just to do some you know 10 minutes of just soft stretching and when I’m sitting and I don’t work often cause I not get at watching TV. But now when I do sit down and watch TV I’ll even sit there I have a hard time just sitting still so you know I’ll be intentional about it just do some things. When you’re doing something that you already you know that you can connect that new best habit with that one per cent improvement that one per cent little bit of a change maybe just start out with some of that dynamic stretching. Our bodies were built to move. [00:15:26] Right that’s when we talk about animals those are so primal instincts. Every time the dog gets up that’s what they do. And everything has become so easy and at our fingertips and our computers and our phones that we’re not moving enough we’re not doing enough to keep our body going the way it needs to go and it is just as simple as blood flow. Getting that blood flow so you know we talk a lot about when people travel and you’re just sitting there and you’re not moving at all you know do some heel pumps and raise your arms to the ceiling and twist around and move around and so it’s good to hear that you’re not great at staying still because that’s actually really good quality I’d actually flip it around and say I am really great at moving. [00:16:07] I love to move. Yes let’s build on that one. So with my desire to continue to move. [00:16:16] How does that address this, The third piece of building stamina? I think of you know that ability to withstand fatigue to deal with stress and pain. Do all these kind of build on each other to increase our daily stamina. Because I know that as I’m watching my parents or watching folks that are in their early 80s that the stamina is just not there anymore. And I totally get a whole new new thing is Let’s take a nap in the midday 15 minute power nap and that will give us the stamina for the rest of the afternoon. I think there is some validity that but I haven’t figured out how to do it yet. But I do think that opportunity to maintain stamina in life is more challenging as we as we age. Can you speak to that. [00:17:13] Yeah the word that we also use and fitness endurance. muscular endurance and that’s your muscles ability to perform repetitive movements back to what I said earlier if you don’t use it you will lose it. And so we are we know from earlier that we are losing muscle mass at a rate of 3 to 5 percent every year over 30. So we know that that strength training component comes into it but the muscular endurance pieces that. How do you use those muscles for periods of time without getting tired. So many of your daily activities require muscular endurance walking getting up and down from a chair up and down from the stairs bending over and picking up the laundry basket. I mean we could talk about this all day but we if we improve our muscular endurance we improve our muscles capabilities to support our daily activities. And also of course in sports and exercise. But what it does is it makes all of those activities easier which decreases your risk of injury. So by having that stamina or that endurance that’s what it allows today. Right now we’re standing while we’re doing this because I’m a mover. You’re a mover. If this wasn’t something that we normally do we would be fatiguing and we’d be getting tired and we’d have to sit down and unfortunately we’ve heard this before sitting is the new smoking that it’s actually sitting as one of the worst postures that we can have it. It compresses the spine. And so moving is really important to that. So when you’re standing I mean you’ve got all these muscles especially in the lower body. Firing. But also how does your head stay up and how does your spine stay upright as well. Right. We have this other force called gravity. It’s actually working against us. So when we’re standing we had all these muscles firing to keep our head upright to keep our spine engaged to stay balancing on each of our feet. So we’re really working these muscles overtime and and that’s the goal. The more you do it the more you get to keep doing it the more fun it is. And that that might be the big takeaway for people is that you know anytime you do something you know it’s really really challenging. But if if standing is something that you like to do and you start doing it regularly Well it comes easy becomes effortless becomes enjoyable becomes something that you want to do and. And that’s the piece that we really want to get people to think about is not what can’t you do is what can you do. And so if you’re normally sitting all day and it’s what you do then try standing for one minute a a right. So starting somewhere is is really important to develop that stamina and that endurance to the peace that tends to be a lot of mental fatigue. Right. We are always on her phone. We’re always reading something and doing something. I read this really interesting report today that said they did a small research study so it’s small but they did a small research study on men in their 50s and they found that if they worked to basically take off for 15 minutes a day. So whether that’s you know they just go for a walk. They don’t they’re not reading they’re not thinking they’re they’re being really in my computer yet their brains become as active as when they were in their 20s. Hear that Aric. [00:21:02] I’m taking notes right now. [00:21:05] Now this is this is great stuff. [00:21:07] I think you know it also as as we age we tend to focus on oh my gosh I don’t want to hurt myself. I don’t want to I know that in my in my mind I don’t ski the same way I used to ski. I don’t take the risks that I used to take. But we still need to be out there we need to be active. And I believe that as we look at you know maintaining our muscle building that stamina keep being flexible that we’re able to recover from injury if it does happen. [00:21:42] It takes less time to recover. Even though we age it takes more time in general to recover. But if you’re strong going into something you’re going to recover you’re going to be a lot more resilient. [00:21:55] And what you focus on is where is the direction you’ll go to put it simply right. If you’re driving in a car and you’re looking at that tree chances are you’re going to start going towards that tree right. Right. So if we focus on what we want to do and what we can do not what we can’t do that’s the piece because if we’re thinking about oh my god am I going to get injured. You’re not thinking about what you should be doing when you’re skiing which is paying attention to paying attention. I mean lady. Yeah. I mean you know the position that you had a ski and and if you’re constantly thinking about how you’re going to get hurt you’re probably going to get hurt. [00:22:32] Yep that awareness I think of the risk that then focusing on what do I need to do to stay healthy and in the moment and do my best with what I have. [00:22:46] OK so looking at stability you talked a little bit earlier I think of physical stability as well as mental stability. [00:22:56] And I’ve been doing a lot of reading on how our brains age and the the mental capacities. And that actually over age you know right around 50 60. That mental capacities start to change a little bit and that we need to really embrace the fact that we need to be intentional and mindful about creating stability not only physically but mentally. How do we big thing nowadays is how do we rewire our neuro pathways and what you’re talking about a little bit earlier is focusing on where you want to be going. Focusing on the positive I think is huge because what we rewire you know will refire and it creates those new mindsets. Can you speak a little bit about that again from the physical side. How did you build that. You know balancing that stability component in your life as you as you age all the thing that comes to mind is Keep It Simple Stupid. [00:24:09] Most people don’t know what neurotransmitters are and wiring that over and yet you are talking way over their head. But what we do know is that connection from the brain throughout the body. So if I look at my hand and I say close in a fist and I close my hand and a fist right that is now I verbalized what I just had my body do. But that’s also the important part about staying positive and staying mindful within that that framework is that when I say I’m going to balance on one leg and I think OK wow this is kind of wobbly. But what can I do and I think oh I heard someone say I needed type my abs. And bend my knee and so now that’s the wiring that we’re talking about. I’ve I’ve made it very deliberate and very and I don’t mean to minimize it but it really is that simple. And so what we talk about with people is specially from surgeries. Right you have you have a knee surgery and you have all this damage. And and this All this stuff that just happened to his joints and these ligament as a trauma. And a lot of it is just you know if you want to get that quad activated which is on the front of the leg it’s it’s tapping it’s talking to it. Right. It’s working through that. So using all of those pieces. [00:25:27] And when we talk about stability we talk in the fitness world about the other side of it which is mobility. Right. So being stable and mobile and we have joints within our body that are stability joints which would be like the knee. And we have joints that are mobile joints which would be like the hip or the shoulder. And it’s very easy to see right. The knee bends forward and backwards and the hip you can kind of do a bunch of circles. And so when we talk about stability if we think that the hip this stable is mobile and the knee is stable then how do they work together. How does a mobile joint. Right you can’t stretch your knee but you can certainly stretch all those little ligaments that are connecting the hip joint together. So being mobile in the hip will help you become stable in the knee. And so when we do fitness assessments or we watch how people are moving and exercising those are some things that we look for so the mobility piece when it comes to kind of the mental aspect of it is being able to kind of bend and flex and work through situations and not be so challenging on ourselves and then the stability piece is stabilizing through that of being positive as you’re working through these various pieces. And so stability is maintaining control of the joint movement or position and the ability is the degree of where two bones meet. And how do they move without being restricted through with the surrounding tissues. I very much simplified that. But it would be the uninhibited movement around that joint and so movement and stability work together to support all various pieces of the body. Thank you that you know again a new piece to the stability. [00:27:24] So stability and mobility both need to be addressed. [00:27:29] You mentioned that you do some work with clients coming in and do some assessments. Can you talk to us a little bit about when is it time to get a coach. When is it time to get a trainer. [00:27:44] You know what do you look for with a coach or trainer. Personal fitness guru. Well there’s two there’s there’s two sides of that. Right. Having a trainer tends to be a little bit more expensive just as having a financial adviser so you’ve got to find that value for yourself to go and get a personal trainer and we have a lot of people that do personal training one on one. We have a lot of people that do what we call small group training which is five to 10 people and then we’ve got the big group exercise classes which is kind of that coach piece rate where you know you’re kind of there they’re overseeing you. But it’s it’s a lot of our challenge. The biggest piece that I would say in terms of what to do is accountability and support. So yes you can find that through a trainer and they can help you get hold you accountable and give you that assessment that says OK here’s where we see some deficiencies or some issues with how you’re moving let’s work on that and based on what your goals are, let’s work through that and then the support of encouragement of that. But also the other side of that is a buddy you and I do the same twice. We don’t just go and sit in the office in a meeting we go for walks. Now we put on our tennis shoes. It’s an intentional walk right. Yeah. It’s not like whatever shoes I have on I’m doing it. Now we’ve got our shoes. We’re ready to roll with an intention. We have a direction and away we go. That’s the accountability and support as well. So it really works twofold. But what I would say without a doubt is if you have an injury or you’ve had surgery you need to see a personal trainer you were on a risk more injury you want to do it right. [00:29:27] You want to use the equipment properly you want to know what you’re dealing with. [00:29:31] You can see a lot of benefits by just seeing a personal trainer once or twice or three times just to give you the education that you need because that philosophy of no pain no gain, that doesn’t exist. The more research that we have we know that that is very, very detrimental to one’s psyche. And also your ability to move forward with you know preventing those risks of injury. Great. You guys are participating in the silver sneaker program. [00:30:02] Can you share what that entails how people can get involved with that. [00:30:07] So what we’re starting to see is is the rest of these big corporations are starting to wake up and see that it is important to be not only physically fit but physically active. And what’s fun about Silver Sneakers is that you know a lot of people when they hit their 60s that they’re not financially stable and they maybe didn’t save as much as much as they should. And so there is an option through Medicare. It’s one of the supplemental plans that it’s cost a little bit more but it allows you to go to I believe over 10000 locations in the United States and exercise at a fitness center at no cost to you. And so we probably we implemented Silver Sneakers three years ago and I think we have about 225 members now that are Silver Snicker’s members that come in to TAC. And it’s great. I mean it varies what everyone does when they come to the gym and sometimes some of those people are like I’m going to walk on the treadmill for 10 minutes and talk with my friend and I’m going to grab some coffee shop away I go yeah. And that’s that’s what we strive to be as a as a fitness center as well. And so we also offer a group classes that are really reduced rate for those silver sneakers members at thirty dollars a month. But we also just implemented a class that we’re calling stable and able. Love it. And the purpose of that is to number one is to get those new those people that are coming into the gym that are new members and get them familiarized with the equipment. So that they don’t hurt themselves. But also we have a class environment for them as well where we’re working through all those things we just talked about flexibility strength training stamina building on top of that in a fun social environment and that will be included with their membership for Silver Sneakers. [00:32:06] I love it. You know we have a very active valley and it’s easy to be outside and doing you know a multitude of activities. But I do think that community that accountability component is hugely important. [00:32:24] How can our listeners get a hold of you guys at TAC. so they can go to our Web site tech fitness.org. They can give us a call at 9 7 0 2 7 9 5 4 1 2. Or they can just come by. So our address is on the website site 1460 East Valley Road in Basalt. They probably know someone that might be going to tack as well and maybe they go with a buddy. But you know we we legitimately want to hold up to our mission and our values which is making our community stronger healthier and better and we want to do that and not be limiting. So we want to be all inclusive. We want you know yeah we have a lot of people that spend hundreds of dollars a month with us and then we have people that just use utilize as Silver Sneakers membership and it’s no cost to them. So we have a nice fun wide range of people from Glenwood to Aspen that enjoy our facilities and we all just have a great time together. [00:33:20] Again, I greatly appreciate our time together. As always I learned something and I look forward to our next walk and talk sooner than later. You can reach me at a WWW.wealthbydesign4U.com as we walk alongside our pre and post retirees to strengthen their financial lives to optimize your financial potential so you can live your full and unfold your true life opportunities. So thanks again for your time today Amanda and look forward to seeing you soon. Thank you so much Amanda. [00:34:01] Thank you. This was very informative and yes I did take notes and I’m going to share some of these things with my wife because she actually sits on a yoga ball for her work because she does have to sit at her desk and she is there long long a lot of hours and so she actually sits on a yoga ball so it forces her to have better posture and I should probably do that when I’m not standing so maybe I’ll pick up a yoga ball. I love to hear that. Yeah. Oh it’s great. It makes a better balance too so that’s kind of fun. All right and I want to thank everybody out there for listening to the wealth done differently podcast with Danielle Howard. If you have not subscribed to the podcast yet please click subscribe now button below. This way when Danielle comes out with the new podcast it’ll show up directly on your listening device. This makes it much easier to share these podcasts with your friends and family and this podcast specifically. I know you’ve got some friends or family that need to hear about how to stretch correctly and how to fire up those neuro path ways and learn quite a bit from what Amanda shared. So share this with them if you would. Again thanks for listening. For everyone at Wealth Done Differently retirement. This is Aric Johnson reminding you to live your best day, every day. And we’ll see you next time.
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