Sunset at the Edison Bridge - Fort Myers, Florida - Aug 14, 2024. Photo Courtesy of Charly Caldwell II.

(The Edison Bridge is open again, now with an eight-foot sidewalk on the west side of the southbound bridge to enhance pedestrian safety & allow us to walk, run & bike safely on the bridge!)

Over the years, society has increasingly understood the importance of maintaining physical well-being throughout life, and the fitness industry has responded with tailored programs to meet the unique needs of older adults.

In the mid-20th century, the perception of aging began to shift.

Previously, older age was often associated with frailty and inactivity, but this perspective started to change.

Thanks to pioneers like Jack LaLanne, older adults began to understand they could remain physically active and vibrant well into their senior years.

The 1990s witnessed a boom in fitness programs designed for older adults.

Gyms and community centers started offering specialized classes, such...

A beautiful early summer sunset - June 2024 - in Lakes Park where I've run with many from our beautiful GearedUp family. Photo courtesy of Charly Caldwell II.

Sometimes life is just plain busy.

Some people work long hours while others do shift work or travel often.

Regardless of your situation, your health and fitness training don’t need to suffer, nor should they.

As one who has the tendency to work more than I probably should, I know how hard it can get to find the energy for a workout, never mind the time to get outside and go for a ride or a run.

However, I always find time. 

How?

With the proper intention, anything is possible.

Be purposeful with each practice

Often we see people who want to do it all – golf, tennis, bike, run, yoga, weight train – and with the inability to fit everything in, they end up doing nothing. Instead of trying to do everything, focus your attention on your goals and purposefully spend the time you do have directed at achieving...

One of the many workout areas in Lakes Park, Fort Myers, Florida. Photo Courtesy of Charly Caldwell II.

Classes such as Yoga and Pilates are fantastic because they incorporate strength and stretching into each pose.

Our lifestyles involve more sitting than ever.

The less we move, the tighter our muscles become, and as a result, many people suffer from pain and dysfunction, commonly associated with office based work and a generally sedentary lifestyle.

Often those in pain turn to physical therapy and massage which offers much needed relief, until old patterns begin to repeat themselves again and the pain or muscle tension inevitably returns.

Enter your daily stretching routine!

Stretching is a cost free, self-empowering, time efficient and simple way to maintain healthy muscles.

A comprehensive five-minute stretching routine could potentially change posture, reduce pain, promote tissue repair, lubricate stiff joints and improve training recovery.

The physical benefits of safe...

Enjoying an end of March 2024 bike ride along Summerlin by Lakes Park, Fort Myers.
Photo Courtesy of Charly Caldwell II

With more than 25 years of experience working in the health and fitness industry, I have had countless clients, friends, and family members tell me about their fitness goals.

Some want to lift more weights, others want to improve their marathon time and of course, the old classic – everyone is trying to lose weight.

One thing they all share is that they are outcome focused.

Unfortunately, despite the best intentions, I rarely see enough people ever achieve their goals. 

I often end up in a conversation with someone about where they went wrong.

Was their goal too ambitious?
Were they lazy?
Did something outside of their control derail them?

Of course, it could be a combination of these factors, but I believe the real issue lies in poor planning. 

Statistically speaking, only a whopping 3% of people ever actually achieve their fitness...

A Beautiful Walk through the Children's Garden in Lakes Park, Fort Myers, Florida - March 2024. Photo Courtesy of Charly Caldwell II

It’s not uncommon to see people in fitness centers laboring away, sweating out every pour on the cardio equipment for up to an hour at a time.

There certainly is nothing wrong with this sort of cardiovascular exercise, to each their own, and at least they are exercising. 

However, one of the most common excuses people give for not exercising is ‘’lack of time’.

There is a misconception that if they don’t have an hour to spare, then they don’t feel there is enough time or that exercise is worth their effort.

They couldn’t be more wrong!  

Research shows that short periods of exercise but at a higher intensity is just as beneficial as the longer sessions, and sometimes more, depending on your goals.

A recent study from the mayo clinic followed a group of men for 2 weeks.

They measured the fitness...

Enjoy a break in your run, walk or bike ride with a workout in Lakes Park, Fort Myers, Florida.  Photo Courtesy of Charly Caldwell II.

As an exercise therapist, coach and bio-corrective mechanics specialist with nearly 30 years of experience, I understand what it takes, both physically and mentally to get my athletes over the finish line healthy and performing well in everything from a 5k to a full marathon.

Especially when it's race season:

• hip mobility,
• core strength,
• balance and
• pelvic stability

are required prerequisites for success!

There are three muscles that make up your gluteal muscles, your:

1. gluteus maximus,
2. gluteus medius, and
3. gluteus minimus.

The gluteus maximus is the largest and most superficial muscle of the three.

It is the largest muscle in your body so you should be using it!

Essentially, this muscle works to move the hip and thigh and to propel us forward when we run. 

The gluteus medius is a broad, thick, radiating muscle, situated on the outer...

A gorgeous February run through the freshly updated Children's Garden in Lakes Park, Fort Myers, Florida. Photo Courtesy of Charly Caldwell II.

An active lifestyle full of exercise can sometimes leave you feeling a little sore, depleted and, on a few occasions, injured.

Fortunately, we live in an age in which a plethora of tools and technology are available that promote a more active recovery!

If you find yourself tired, sore or injured, you may want to consider the following to help fast-track your road to wellness.

Cryotherapy — 

Cryotherapy is any treatment that involves the use of freezing or near freezing temperatures. Doctors have long recommended using ice packs on injured and painful muscles. Blood circulation is increased after the ice pack is removed, promoting healing and pain relief.

While stepping into an ice bath or freezing chamber may not sound like your idea of a good time, it can significantly speed healing, reduce inflammation and flush out lactic acid....

A gorgeous January day for running, walking or biking in the warm Florida sun! 

Pain is one of the most primal signals that our body sends to alert us that something is happening, and its discomfort prompts us to take the action necessary to make it stop.

In most cases, the pain is signaling the presence of harm and the risk of injury.

However, there are the people who subscribe to the old-school saying of:

‘no pain, no gain’

a mantra that can get people into trouble if taken too literally, as not all pain is sending the same signal.

While it is fair to say that everyone who exercises regularly does so to improve their overall health status, it is also pertinent to recognize that a positive health status or outcome cannot be achieved without safety being a primary objective.

First things first, identify the pain.

If you begin experiencing pain, your immediate priority should be to obtain as much information as possible about it.

For example, ask the following...

A Beautiful January Evening in Lakes Park, Fort Myers. Photo courtesy of Charly Caldwell II.

Calisthenics — better known today as body-weighted exercises - are a form of exercise that utilizes your own body weight for resistance and requires minimal equipment.

Its origins can be traced back to ancient Greece (the word "kallos" means beauty and "sthenos" is strength) where it was an integral part of physical education for warriors and athletes.

The Greeks believed that a harmonious blend of strength and aesthetics was essential for a well-rounded individual, hence the name.

In recent decades, body-weight exercises have experienced a resurgence in popularity, particularly in the fitness industry.

There are several advantages that appeal to modern fitness enthusiasts.

First, it requires minimal equipment, making it accessible and affordable for anyone interested in improving their physical fitness.

Second, it emphasizes functional strength and body control, which translates to...

A beautiful day for a early Spring Run in Lakes Park, Fort Myers!  Photo Courtesy of Charly Caldwell II.

You hit the ground running.

Literally.

Running five times a week.

You’re feeling good and setting new personal bests along the way.

Then it happens …

After a few weeks, you start to notice that little niggle has developed into an ache in your shin, or a stabbing pain in your knee or burning at the back of your heel.

It’s upsetting, even common, but it can be fixed.

When diagnosing this pain, it’s important to acknowledging that you aren’t in pain because you’re running, it’s how you are running.  

When starting any new activity, you should gradually ease into it. Every structure within your body has a specific capacity to resist stress and load.

When too much stress is applied without enough time for your body to adapt, pain will occur. As running is essentially repeating the same movement over and...