can't exercise like I used to

How Do I Keep the Weight Off When I Can’t Exercise Like I Used To? [Podcast Episode #116]

Sore knees. An achy back. Creaky wrists and ankles. What part of your body are you feeling now more than you did a few years ago?

Injuries and aging are going to slow us all down eventually, and when that happens for many people, weight gain comes with it. Less exercise = more weight gain. It's an obvious equation.

So, what can you do to keep those pounds off even though your body isn't able to exercise like it once did? And, is there hope for you to drop those extra pounds?

(Hint: The answer is YES!)

Make Your Body Work Podcast #116

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How Do I Keep the Weight Off When I Can't Exercise Like I Used To?
[Full Text]

Eat More or Eat Less? Which is Better For Your Metabolism?
Should You Start Lifting Heavier Weights
Should I Cancel My Gym Membership?
Stress Isn't Going Anywhere - How Do I Deal With It?
Why Does My Stomach Get So Bloated During The Day?
How Can I Change My Genetics

Dave: Hey, thanks so much for joining me in this episode of the Make Your Body Work Podcast. As you know, this show's all about helping you live a healthier and happier life. Today, we're talking about something that is applicable to all of us, aging. Have you noticed that your body is changing in its abilities? Maybe it's injury or maybe it's overuse, but things have changed, and now maybe it's not as comfortable to do things that you used to do. Well, this conversation topic, it all stemmed from a great question that I got from Roberta.

Here's what she wrote. "I've been quite active all my life, but now that I'm in my 50s, I'm struggling to keep at it. I've had two knee surgeries, so I gave up running a few years ago, and a lot of the work at the gym that I used to do is now getting harder to manage.

Again, it's mostly my knees that prevent me from doing what I'd like. I've also been putting on weight, slowly but steadily, so I feel that I'm in a bad spot. I'm getting heavier, and I can't exercise to keep the weight off. Any suggestions?"

Roberta, thanks for writing in. This type of question is something that I hear a lot. I used to do this. My body doesn't allow it. I'm worried about what's going to happen to my weight or my fitness or my overall health going forward.

I've gone out and found an amazing guest today. He is literally one of the world's experts, when it comes to managing exercise, managing our health, as we age. I'm super excited to introduce to you Dan Ritchie.

​Meet Dan Ritchie

Dave: Hey, Dan, thanks so much for joining us on the show today.

Dan: Yeah, my pleasure. Thanks so much for having me. These are always fun.

Dave: Yeah, I'm excited to have you here. You and I, we got connected. We were both speakers on another podcast series, talking about fitness marketing and service clients, and I started taking a look at your stuff. You do a lot of great content, and so I had to have you on the show. I was wondering, for the audience, who maybe haven't run across you before online, can you tell us a little bit about your background, and a little bit about what it is that you do now?

Dan: Yeah, sure. I started out in college, my undergrad days, thinking I wanted to be a strength coach or athletic trainer and wanted to work with pro athletes. I think so many people start out that way.

I spent a year after my undergrad as a strength coach for Division I athletes, actually was at a fairly high level right out of school, and very quickly realized I do not want to train athletes for the rest of my life. The egos were too big, and the chaos was too great, and the hours were terrible, and the pay was not good, so it was a triple whammy.

I realized I really wanted to work with people that I could really help and change their lives. I'm an education junky. I like school, so I decided to finish my master's degree, moved to another state, and started working at a health club, and I just fell in love with training people in their 40s, 50s, 60s, and I think my oldest client was 72. I realized nobody's teaching this. Nobody's really formulating a model for how we train people in their 50s, 60s, and 70s.

I just fell in love with that, came to Purdue University, where I am now, in West Lafayette, Indiana, got a PhD studying people over 65 for balance and fall prevention, wound up opening my own personal training studio in 2007. We've now trained over 2000 clients, mostly over the age of 60, our average aged client is 64 years old, and just really fell in love with the concept of active aging athletes.

We all have an athlete inside us, regardless whether we want to play sports or not. We want to do things. That's where I've spent the last 10 years of my career is focused on research and training people over the age of 60, and how do we maximize longevity and function and ability and all those things.

Dave: Interesting story ... I've talked to so many personal trainers and myself. I fall into that boat, as well, as thinking that it's all about high performance. When I started, oh, I don't know, almost 20 years ago, same as your story, I thought I wanted to do high performance athletes, and then quickly realized there's many disadvantages of working with that population. Like you said, there are many other populations who, I would say, need help even more. What was it, specifically, about the senior population that really got you to latch onto that group?

Dan: Well, I think the big thing was ... I still remember training Don, who was 72 years old, and his fitness goal was, "I want to be able to tie my own shoes again."

I was like, "What are you talking about?" He's like, "Well, I've had four knee replacements. I can barely tee up a golf ball anymore." He's like, "I'm a really good golfer, but I can't reach my own feet. I can't tie my own shoes." He's like, "I can't tee up a golf ball. I can make a birdie putt, but I can't get the ball out of the hole."

I thought, well, this is not that hard. In about four weeks, he comes in, and he was like, "Hey, Dan, check out my shoes."

I'm like, when's the last time any guy has said that to me, let alone a guy in his 70s, right? I look down. I see his shoes are tied. He doesn't have Velcro shoes on. I look back up. There's tears welling up in his eyes, and I'm like, this is what I want to do, right? I changed this guy's life. He can now go out and enjoy golf and do the things he wants to do and not feel like a teetering, tottering, old guy, because he had a tremendous level of fitness. He just had lost his range of motion.

I just fell in love with it, and I was like, this is really who I want to help and train for the rest of my career, and it's a huge population, right? It's not just this tiny little niche. When we look at the baby boomers in the United States, it's over 75 million people, and they're turning 65, ten thousand a day.

In Canada, the statistics are even steeper. Canada's getting old much faster than the United States. In fact, I think as of 2017, one out of three Canadians are over 50, and by 2025, it's going to be one out of two Canadians are over 50.

You just start looking around the world at all the developed nations, and you realize we're getting older as a society. People are living longer, and so we need a functional aging training model, which is what we developed to help people function really, really well, into their 90s.

Is Your Fitness Focused on Living a Healthy Life?

Dave: I absolutely love that. You know, you and I are on such a similar page. One of the things that I get asked to speak a lot about is exercise modalities, particularly about HIIT training. I don't mean to slam HIIT, and I'm not trying to get off topic here, but one of the things that I see as problematic in the fitness industry is we've developed this high intensity, go fast, go hard, push yourself mentality towards exercise.

When you're talking about a client like Don, who wants to tie his shoes, there's a huge disconnect. I can just imagine that senior population. They're seeing all these images, and these messages in the media that completely are unrelatable to them. Would you say that's something that you do see in your clients?

Dan: Oh, absolutely, yeah. In fact, that's something we teach all the fitness businesses and trainers that we work with is that the vast majority of people over the age of 55 see most fitness offers as something not for them, right? They see that and go, "Well, yeah, I can't do that, because it's too intense," or, "It's too high impact," or, "That would bother my knee," or, "That just looks plain crazy," right?

I mean, it's just sort of all of the above, and then they think that is all of the fitness industry, and they miss the fact that there are people doing more functional-based things, more movement-based things, more corrective exercise strategy, more help you live a healthy life. That's where I say there's a huge business opportunity, even for people listening to this, thinking, hey, I'd like to help more people.

You can open a fitness business and be the only game in town, if you're targeting the 60-plus population. There's plenty of people in that age group that need help, will pay for services, want quality programming, want a trainer or a fitness pro that understands what it's like to be 60, and that that means I can't do lots of jumping jacks and high impact activities.

I still can work out hard, and I can work out with intensity, but I can't do stuff that's going to risk hurting my joints. Yeah, there's a problem still in the fitness industry, by and large, in that we're focused on high intensity, focused on vanity, appearance, aesthetics, so many things that really aren't as important, when you think about just living a healthy life.

Dave: You know, I can speak to that, even as myself. I don't mean to say that I'm a senior, falling into that population, by any means, but as I've gotten older, and I've gone through a couple of knee surgeries ... Actually, when I got Roberta's question, it was really near and dear to my heart, because I'd been there.

I'm thinking more along the lines of ... When you were talking about your client wanting to be able to tie his shoes, admittedly I thought, well, geez, I'll probably have a knee replacement surgery at some point, and I probably will be in a similar position to that.

When we start to think about our own life trajectory, particularly, Dan, for any of us who have been in athletics, we know that we're going to be there someday. There's a shelf-life on everyone's athletic career.

Dan: Yep, yeah, absolutely.

You Have to Train In a Different Way

Dave: When you saw Roberta's question here ... It's interesting, because you've mentioned knees a couple times already. When you saw Roberta's question here, is this something that you've seen before? People who say I used to be able to do this. That's kept me in shape. Injury happened, body wear-down happened, and now I don't know what to do.

Dan: Yeah, I would say that's one of the more common questions, concerns, or even problems, right? I mean, so many times I've had someone say, "Well, I used to run to stay fit," or, "To get my exercise, I was a runner, and now my knees won't allow me to run anymore," right? Or, "I've just has such trouble with my knees."

Sometimes it's people's feet just won't allow them to run anymore. That's a very common one, because the running movement was very big in the '80s and '90s, even so much as even people just doing group fitness programs, right? "I just can't take my aerobics class anymore, because it bothers my knee," or, "I can't play basketball like I used to."

I used to play basketball five days a week, until I tore my ACL. Now I never play basketball. In fact, I occasionally will play but, I mean, I don't play five days a week, like I used to. I always tell people, if you've got a knee problem, knee pain, you've had knee surgeries ... I've had two knee surgeries on my left knee. You may just have to train smarter. You might have to train in a different way. You may have to find a different activity that you enjoy. You might have to learn a new sport.

All of these things are good things to do, but it's not, “Oh, I can't be fit because of my knee,” or, “I can't exercise because of my knee.” It's, “I have to learn how to exercise because of my knee,” or, “I have to learn how to exercise smarter.” We have clients that have bone on bone in both knees, and the doctor has told them, “You're a knee replacement candidate, when you're ready,” but they still want to get a great workout in, right? How do we design a great exercise session for someone with chronic knee pain, with degenerative arthritis? Well, it can be done.

There are a lot of creative strategies. Usually I tell people, you're just going to have to accept the fact that, at your age, and with your knee condition, you may not be able to run anymore, or you might not be able to participate in a certain sport, but there are other things you can do. Personally, I have fallen in love with outdoor activity, from hiking, taking walks on the beach, exploring the forest, just doing a lot of outdoor activity, most of which is not a problem for my knee at all.

Going up and down the basketball court was problematic for my knee, so unfortunately I had to give up something I love, but find new loves, right? Find new activities you like. If you've got serious knee pain like, I'm guessing, the person with question, you really need to find a personal trainer, a physiotherapist, who's going to help you design a program that you can get great results from, so you can stay healthy and fit.

The problem with knees ... What I see consistently is people think, “Oh, well, my knee hurts, so I will move less, so my knee doesn't hurt.” That actually makes the problem worse. You get two, three, four years down the road. You've lost more muscle mass. You've become more sedentary. Your knee joint is weaker.

Now, when you want to do any activity, or go do anything physically active or fun, your knee is a huge limitation. We've got to continue to move, continue to train, but we've just got to be smarter about it.

Dave: Okay, there's two huge gold nuggets that I just want to point out for the audience there. Number one is you gave quite an inspirational message there, as that just because you lose something, or lose the ability to do an activity you love, there are endless other opportunities out there.

It was cool, actually, hearing you talk about your own journey through that. You lose the ability to play basketball every single day, but you find XYZ, because you have this freedom to try other things. That's number one for the audience. For Roberta, if you're listening, it's not over. There's tons of options out there.

Then, number two, stopping activity because you're facing pain isn't the solution. We don't want to just avoid that pain by avoiding movement. There has to be movement built into our life, so that things don't get worse. It's a matter of, like you said, working smarter. Dan, my next question for you is your business is based around this idea of functional fitness and functional training. That's a word that's, I think, misused a lot in the exercise space.

Dan: Yeah, for sure, for sure.

Dave: Can you tell our audience, because I'm sure they've encountered that in many marketing messages, what is functional fitness?

So What Is Functional Fitness?

Dan: Well, for us, functional fitness and the functional aging training model is really about training and designing our bodies to function the way they're intended, right? It's not about ... The fitness industry sort of went far off the edge of a cliff when it said, "Hey, we've just got to make everything more challenging." Pretty soon, you see people standing on physioballs and doing stuff that's completely inappropriate.

For us, it's about how is your body designed to function? Then, what is it that you need to do? For us, it's very individualized, right? If you say, "Well, I want to downhill ski." Well, what are the functional movements you have to do to downhill ski? We're going to train those tasks.

If you want to garden, well, you're probably going to spend a lot of time bending over, reaching down, a lot of time on your knees, a lot of time down on the ground, right? You can't come in and say, "Oh, well, I have trouble getting up and down from the ground."

"But you told me you want to garden, so if you want to garden, and that's the function you want to do, then we're going to train that." Functional fitness is really, at its simplest, very much about task-specific training. We're going to train tasks, so you can do the things you want to do, right?

If you say, "I want to be a better cyclist," well then, let's look at what sort of functional movement patterns. You have to have better control of your body to be a better cyclist, right? If you say you want to take hikes in the mountains, if you want to take up water skiing or wakeboarding or whatever the activity is, what are the functional movements?

We can even break down a task as simple as climbing stairs, carrying a laundry basket. That has a lot of functional movement components to it. Functional fitness is a lot more about let's train your body to function in the environment you want it to function in, which means we're going to get off of machines. We're going to train you on your feet. We're going to do a lot of things for balance and coordination and body control.

Most clients, their responses are, "You know, I feel like I have better control of my body. I feel like I'm more athletic. I feel more coordinated," which is going to allow you to function better, and so it really is as it sounds. It's not a whole lot more complex than that. It is not crazy balance games and hanging from trapeze wires and doing all sorts of stuff that sometimes the fitness industry gets a little too caught up with.

Dave: I laugh when you say that, because pretty much every exercise, at some point, recently, has been labeled as functional fitness. I see ... Just one example that comes to mind: I think about kettlebells. For a while, kettlebells were ... Everyone was just saying, "This is functional movement." I'd think, "I've never done a kettlebell swing in my life, just in regular daily life. I don't know how that could be functional fitness."

Dan: Right, exactly, exactly, and the funny thing is simple things, like standing and holding an arm curl, so an isometric arm curl ... I've got a weight in my hand, a dumbbell, and I'm standing. I'm not moving. I'm not on a balance platform. I'm just standing, holding a dumbbell. The fitness industry, for whatever reason, would say, "Well, that's not functional, because you're not standing on a balance board. You're not moving. It's not dynamic."

I would argue and say, "It's one of the most functional things we do." How many times do you have to stand and hold something? All right, I mean, you're doing the dishes. You're cooking at the countertop. You're doing the laundry. You're carrying something in from the garage. We hold stuff. It's very functional, and so all of those sorts of things, we start to think about what does it take to carry something across the garage? What does it take to pick something up, put it up on a shelf.

Those are all functional movement patterns we want to train, so people can do those things with greater strength, less injury, and a lot more endurance, right? I tell people, a lot of functional fitness is we're going to do something 50 times, not just one time heavy. We're going to do something 50 times with a 10- or 15-pound load, because that's what we do in life.

Dave: That is such a clear description. Dan, honestly, you nailed it. I think that's fantastic. One of the reasons why I think that is a tougher sell in the fitness industry is because there's novelty, well, this is sort of redundant, but novelty and newness.

Doing an exercise standing on a BOSU ball or standing on a balance platform or anything like that is new and, therefore, as fitness professionals, we think we're delivering service by creating fun or newness for clients. How do you get around that? You have someone who says, "Okay, I get it. Standing there and holding a weight ... That is functional, but it's boring."

Dan: Right, well, I mean, we're going to try to do a variety of things that are interesting, and new is fine, but standing on a BOSU just for the sake of standing on a BOSU because it's new and novel ... We ask the harder question, right? Why are you doing this activity? Why are you doing it with this client? Why are you doing it at this time in the session, at the 10-minute point or 20-minute point? It has to serve a purpose.

Then, when you really break that down, you realize there's no purpose to standing on a BOSU ever, because we never, ever encounter anything like that in the world, right? I usually get people that love the BOSU upset with me, and they get mad, because they love their BOSU, or they're a BOSU certified trainer. I always just ask, "Well, what's the reason for doing it, and when would I ever encounter this in life?" Of course, they can't answer that question, so they just get upset.

Sometimes we do overthink it, right? Sometimes we do overcomplicate it, which is why I tell people it doesn't have to be that complex. Look, 20 minutes of functional fitness movement most days of the week is all people need. Sometimes we try to sell too many bells and whistles, and we try to make things look too fancy.

Really, at my training studio, we try to just tell people, "Look, we're going to do basic lower body strength. We're going to do basic upper body strength. We're going to do a bunch of functional movement patterns from head to toe. We're going to mix those up in a variety of ways, so that the workout always feels new and fresh, but there's not much else we can reinvent. There's only so many exercises and so many pieces of equipment and so many fun toys we can use.

Kettlebells are a great tool, but that's all they are. They're just a tool. Dumbbells are a tool. Resistance bands are a tool. Active motion bars are a tool. There's lots of ways we can make things fun, but in the end we've just got to do the work. Sometimes I say, "Look, most of us brush our teeth every single day, because we don't want to lose our teeth.

If we just approach functional fitness that way ... If most of us would think, 'You know what? I've got to do my 20 to 30 minutes of exercise every day, because I don't want to lose my body's ability to function,' we'd be a lot better off."

Dave: Mm-hmm (affirmative), that's a great challenge there you just said. As you were speaking there, I think, for the audience again listening, I challenge you to think about the exercises that you do right now. Think about your workout routine. When you go to the gym, say you're going and you're hopping on the elliptical, and then you do a circuit of the machines that are set up at your gym, think about the movements you're doing. Why are you doing those?

Dan, you asked a great question. Why are you doing it? Why are you doing it when you're doing it? How does that actually translate into your daily life? I think, just approaching our exercise with that new lens, that will be extremely helpful for everyone listening, as well.

Dan, I do want to have a follow-up question with you here. Back to Roberta's initial question, where we started, is she talked about weight management. So far, we've talked a lot about function and goals, athletic goals or just movement based goals. What are your best tips or where do you lead a client whose primary concern is weight?

How Does Functional Exercise Lead to Weight Management?

Dan: You mean weight loss? They're looking for weight loss?

Dave: Yeah, weight loss, and specifically she talked about weight management, not being able to do these things because of her knees, and now she's worried about the weight coming on.

Dan: Well, one of the reasons why you've got to keep moving, and you have to find an exercise that will allow you to move but not aggravate your knee is so critical is the vast majority of us don't move enough, and so you have to keep moving.

The other big thing, when we think about weight management, is nutrition, but also stress, right? I tell people, the two things we don't talk about enough, honestly, in the fitness industry, is that most weight loss is through nutrition and through stress management, not through fitness.

We want to teach people that if you train with us or work out with us or pick this magical exercise program, you're going to lose weight, the reality is you can train with us, get a whole lot more fit, and gain weight if your nutrition is way out of whack, right? I mean, most people know if you go to an all-you-can-eat buffet or McDonald's after every workout, you're probably not going to lose weight, right?

Nutrition is a big piece, and that's something that's really important that you dial in, especially if you know you're not going to be able to be as active, because of your knee, all right? If you know ... In my case, my activity dropped. I'm not playing basketball an hour, five days a week, and I was working out on top of that, exercising, strength training. I just loved playing basketball.

My activity has dropped, and so my nutrition has to reflect that, or I'm going to gain weight in a significant way, because I'm not as active. Nutrition's a big piece, and then stress management and sleep management is a big piece, as well. If those things are out of whack, you're going to have a difficult time maintaining your weight. Maintaining your weight is going to be huge, especially if you have a knee issue.

Every 10 pounds, you're probably going to feel the difference, in terms of how your knee feels. I mean, I notice it personally, having had two knee surgeries. If I'm 10 or 20 pounds heavier than I should be, my knee doesn't feel quite the same, right? When I lose that weight, man, my knee feels a whole lot better, and so really paying attention to every 10 pounds makes a big difference.

I think for most people, that's really just being smart about your nutrition and also your stress and sleep, because if we've got our hormones out of whack, if we're stressed too much, if we're not resting enough, if we're not sleeping consistently, then we're going to turn basically our fat-storing hormones on, and it really, at that point, doesn't matter how much exercise you're doing. If your hormones are out of whack, you're going to have trouble with your weight.

Dave: Mm-hmm (affirmative), oh, that's a great word. You know, I don't mean to make the fitness industry out to be a villain, but you've touched upon some really important things, one of those being you talked about the magic exercise, and how we're quite often sold that message. If you follow this plan or train with this program, this is going to lead you to the great results that you're looking for, but exactly what you said is so true.

When it comes to weight, movement is definitely part of the equation, but we can't out-train a bad diet. If our, exactly what you said, hormones and sleep are off, it doesn't matter what we're doing movement-wise. That's just truth that people need to hear over and over again.

When it does come to movement, though, a question for you is what sort of balance do you recommend: strength versus cardio? This is a question I get a lot from people who are looking to lose weight. "Okay, I've worked on my diet, Dave. I'm sleeping well. Exercise ... What should I be doing? Should I be lifting weights or should I be doing more cardio?" What do you recommend?

Strength Exercise vs. Cardio: What Should Be Your Top Priority?

Dan: Well, for almost everyone, I'm going to recommend strength, making sure they're getting plenty of resistance training. Now, it depends on the person and, again, their goals, because I look at it from a whole functional outcome. If somebody says they want to run 5Ks, then they probably need to have a little more cardio training, but I really ...

For weight loss, I really like a mix, but an emphasis on the strength training, and then I do like high intensity cardio intervals. I don't like people doing 60-minute long cardio sessions, so let's figure out how we can do 20 minutes of high intense intervals, whether that's walking, whether that's stair climbing, cycling, running, whether it's doing it through metabolic conditioning, using body weight exercises and weight. You can get your cardio that way.

We've had great success with a lot of women that I've put in that classic cardio junkie, right there. They're doing an hour of cardio five, six days a week, and we say, "Let's cut that to a half an hour, three days a week, and then let's add 30-minute intense functional strength training sessions." They've cut their workout time from six hours a week to six half-hours a week, and they get much better results.

Dave: But there's probably tons of resistance at the start. "Don't take away my elliptical!"

Dan: "Oh, how can I possibly not do the elliptical for an hour!" Right? They're panicked, right? "I'm going to gain weight." I'm like, "Just trust me. You're not going to gain weight." We do this long, boring cardio sessions, and they just don't produce the weight loss results, and so you've got to crank up the intensity, and we've got to crank up the muscle building for most people.

Then I just encourage people to just move more, right? I'm not someone who says you shouldn't do cardio, or you shouldn't be active. If you want to take a 45-minute walk at night, go take a walk, but don't think that that's going to have a dramatic impact on your weight loss.

Overall, if you think about how much you sit, if we could move more, it's going to help us long term, in terms of the weight equation. I look at it from a perspective of if we look at an entire year, if you start moving an hour more every day, it's going to help your overall year, in terms of weight loss.

Really, for me, I think you've got to get functional strength movements, where you're building muscle, building your metabolism. That's key. Then your cardio should be in the high intensity, short duration. Even 10- to 15-minute high intensity bouts, you're going to get more bang for your buck than these long, boring, drawn-out hours.

​Make Your Body Work Takeaway

Dave: Hmm, I love it. Dan, thanks for being so succinct in that. That's a great answer. I think all the listeners, they've probably heard similar messages, but also conflicting messages. You put that very simply and very actionably. That's awesome. Dan, we like to wrap up the show with what I call a "Make Your Body Work" takeaway. That's just one simple tip, again, that's actionable for our listeners.

Here's the scenario: Someone who has noticed that their body is aging, as we all do, and noticed some body breakdown. What's your message to those types of clients, when they first come in and see you and say, "Dan, I can't do this anymore"? What do you start out by telling them?

Dan: I say, "What is it you want to do in the next year, five years, 10 years, 20 years? It's really time to refocus on not what you can't do or what maybe you had to give up, but what is it you really would like to do?"

We like to focus on things you like to do and things you want or dream to do, right? I love it when people come in and they're like, "Well, you know, I'd like to go to the Galapagos Islands," or, "I'd like to climb Mount Kilimanjaro with my daughter."

What is it you want to do or dream to do, and let's train you for that, all right? Let's design your fitness program, so you can go do whatever your next adventure in life is, even one you may not know is coming, but let's be ready for it, so when somebody says, "Hey, let's go do this," you're like, "Okay, I'm in."

Part of that is just changing your mindset from, "Oh, I've gotten to this age, and now my body won't let me do XYZ" ... No, no, no, your body will let you do so many things. What is it you want to do, right? What do you want to do next? Let's train for that.

Dave: That's awesome. You know, again, I think so many of us get caught up in exercise, just for exercise's sake, and don't think about why is it that we're doing this? Exactly what you just said there, so that's super practical. All the listeners, ask yourself that.

Dan just gave you ... That's a golden nugget right there. Think about what he just asked. What is it that you want to do? Then those timeframes, a year from now, five years from now, 10-20 years from now, what do you want to do? Why do you want to do it? Then, how are you going to make that happen?

Dan, you're full of knowledge, and I really want to connect my audience with you more. Where's the best place they can find out more about what you do and maybe to get some continued help?

Want to Connect With Dan?

Dan: Well, we've got two main websites Functionalaginginstitute.com is for the fitness professional or the person who just wants more fitness education. For the average person, just looking for fitness tips and helps for themselves, functionalfitnesssolution.com. We have actually an online training program, where if people want to start training with us, they totally can do that, and it's at a variety of levels.

If you're like, “Oh man, I haven't worked out in 20 years,” we've got a level for you. If you're that super fit 40-, 50-year-old, we've got a level for you, as well. A great example there on functionalfitnesssolution.com ... We have an adventure of a set of grandparents going to Italy and having an opportunity to climb the Spanish Steps or not being functional enough to be the grandparents that can climb the Spanish Steps.

It's over 100 steps. It's a famous shot. Many of us have seen it, right? Do you want to be the person that's prepared for that trip of a lifetime or do you want to be that person who's like, “Oh man, I don't know if I could climb all those steps”?

Dave: That's awesome. For the listeners, I'll put both of those resources in the show notes for this episode. If you go to makeyourbodywork.com/116, you'll have both links Dan just spoke about there, and you can check those out. Dan, awesome having you on the show. Thanks so much for sharing so much inspiration and wisdom with us. I really, really appreciate you being here.

Dan: Yeah, my pleasure. Thanks so much for having me.

Dave: Thanks again, Dan, for being with us today and just sharing that inspiration that we can be confident. If we can't do things that we used to do, it doesn't mean that we can't be fit. It doesn't mean we can't be active. It doesn't mean that we can't reach our goals. We just have to be smarter about the way that we approach health and the way that we approach exercise.

Thanks to you, all the listeners who tuned in today. As always, my challenge to you is don't just listen and let this be knowledge. We've got to put it into practice, so what are you going to do differently? How are you going to approach exercise? How are you going to approach your health? How are you going to approach weight management differently?

If you're not sure, if you're falling into a similar population or similar situation as Roberta, seeing that your body's changed, maybe it feels like it's breaking down, maybe you've gone through some injuries, maybe you just notice that you're getting older and you're not able to do the types of exercises that you've done in the past, and you don't like where that's got you headed, I'd love to help you out.

If you're in that situation, and you need a little bit of specific guidance, I'd love to have that conversation with you. You can reach me at dave@makeyourbodywork.com. Share your story with me. Let me know where you're at, and I'll do my very best to point you in the right direction. Again, that's dave@makeyourbodywork.com.

If you have any questions about other things related to health and fitness, aside from aging and what you can do about it, of course, you can reach me there, as well. Who knows? Maybe that will turn into the next episode in the Make Your Body Work Podcast. That's it for today's show. Again, go there. Make change. Make this happen. Put it into practice. I can't wait to see you here again next week.

Thanks for joining me today!

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