Ep: 87: Preparing for Retirement: Why Physical Fitness Should Be Part of Your Plan With Marissa Almendarez
THE X'S & O'S
Preparing yourself financially for retirement is important, but have you ever thought about how you can prepare yourself physically for retirement?
In this episode, Marissa Almendarez is on the show to discuss the different ways you can start implementing physical activity into your day, whether you are in your 20s, 50s, and even 80s!
Marissa discusses:
How to find your motivation when working out
Her journey of becoming a personal trainer and finding her passion for healthy living
How you can start your fitness journey today
Some easy, implementable nutrition tips you can start doing now
And more
Resources:
Connect with Marissa Almendarez:
Connect With RPA Wealth Management:
(909) 296-7977
About our Guest:
Marissa is a fitness expert and a personal trainer who's been helping people achieve their fitness goals since 2011 with a passion for healthy living and a desire to help people find balance.
Marissa believes that fitness is a lifelong journey and strives to make sustainable changes in her clients' lives. She co-founded an event called Climb for a Cure in 2015 which later became the nonprofit, Make Good Moves, and has helped raise more than $100,000 for stage four metastatic breast cancer research awareness and patient and family support.
Marissa's also a successful entrepreneur and mentor to a team of close to over a hundred trainers, and she works through the Self-Made West Covina and Self-made Chino Hills, where she co-owns those gems. She has a limited personal training clientele and co-hosts the Mixtape Talks podcast and social events.
Marissa recently became a mom and credits her healthy pregnancy and recovery to a lifestyle she has created for herself since 2011.
Transcript
Welcome to The Retirement Plan Playbook with Brent Pasqua, Matthew Theal and Joshua Winterswyk from RPA Wealth Management. In this podcast, we cover current events, retirement planning strategies. And provide you with the tools to help you build a successful retirement playbook in any political or financial landscape.
Join Brent, Matthew and Joshua as they navigate the issues that can make the later stages of your retirement plan challenging and help you create the best Retirement Plan Playbook. Now let's get to the show.
Welcome to Retirement Plan Playbook. I'm Brent Pasqua. I'm here with Matthew Theal and Joshua Winterswyk and today we're joined by Marissa Almendarez. Marissa is a fitness expert and a personal trainer who's been helping people achieve their fitness goals since 2011, with a passion for healthy living and a desire to help people find balance.
Marissa believes that fitness is a lifelong journey and strives to make sustainable changes in her clients' lives. She co-founded an event called Climb for a Cure in 2015. Which later became the nonprofit Make Good Moves and has helped raise more than a hundred thousand dollars for stage four metastatic breast cancer research awareness and patient and family support.
Marissa's also successful entrepreneur and mentor to a team of close to over a hundred trainers, and she works through the Self-Made West Covina and Self-made Chino Hills, where she co-owns the those gems. She has a limited personal training clientele and co-host the Mixtape Talks podcast and social events.
Marissa recently became a mom and credits her healthy pregnancy and recovery to a lifestyle she has created for herself since 2011.
Marissa, welcome to Retirement Plan Playbook. Thanks for having me, guys. I'm super excited to be. , how important is it to work out, especially as you get older? Like is it more important that you work out when you're younger or is it more important that you work out more as you get sort of or older? I feel like you should be working out as soon as you think about exercise, right?
So if you're thinking you should be working out, you probably should start. But with that being said, it's never too late to. . So I've had clients who have literally started because they threw out their back or they're about to have a grandkid and they're like, I need to be able to run around for Timmy.
You know? So, honestly, it's never too late and it's never too early. Um, I think nowadays, especially I know a lot of you guys are dads just having an active lifestyle and having your kids watch you be active, I think that's gonna help us with like the next generation. Wanting to keep moving and stay healthy.
So I think my problem is I definitely wanna work out and I think about, oh, I should work out today. And then it comes time to do it. I'm like, nah, the couch definitely the couch . And so then I just end up on the couch and I don't work out. Yeah, you have to have some kind of motivation, right? You have like a trip coming up or you have a two and a half year old daughter, right?
Yeah. Yeah. So isn't she going crazy running around and Yeah, I chased her around in the backyard, but, so that's a little bit, that's move. Yeah. I don't think it's enough though to, you know, take these cookies away. . Right? It's not enough. Yeah, I know. Hey, me either, man. I'm right there with you. It became a dad and like my exercise.
Activity completely dropped off. Yeah. As soon as I became a dad. And then you go to L A F C, you have those big beers, you know, before you know, you're probably like 2000 calories. Hot dog . You know what I think it is for me though, is it's routine. Yes. If you're in the grinding, in the routine, it's gonna come natural.
Like your body's gonna crave it every single day and a thousand percent. Yeah. But when you get outta that routine, even if I don't work out for a day or two, like let's say I go two days without. My body, it does not wanna work out. Yeah. But if you're consistent, like you're craving it, it's easy. Yeah. And I tell people, just get up and move.
Right. Because even if you're like, I'm gonna move for like 15, 20 minutes, ultimately that workout will end up being 45 minutes to an hour if you're intentional with your movement. No, with me, I would lifted wait, test, and I got bored after 10 minutes and put em out. Okay. So then you need to hire personal trainer.
I probably do . Yes. I will say if you have that, if you have that problem, definitely. Um, reach out to a fitness professional for sure. Because then they're gonna hold you accountable. That's what you pay them for. That's, that's true. I guess it's like hiring a financial planner. Exactly. We don't always wanna do it, but we know we should.
I think you're at the stage of your life where you could really use a, I think you can afford it too. Uh, . Yeah. I need a lot of things. I probably need to like stop eating . That's probably the start. And then I need to work out like, but you worked out for a lot in your life, you know, when you were younger, you were working out a lot.
Yeah, I used to look. . Now I look like you don't eat awful though. I mean, I've seen you eat a salad for the last two weeks. Yeah, that's just because that's a eat a bare minimum when you get home. Like you have a salad for lunch and then you're like chowing down at home. No, we eat. We eat pretty clean. No, it's probably just genetics and not being active anymore.
Yeah, I mean, and as we all get older, it's definitely harder to. , you know, lose the weight that we want to. All right man. We're gonna be each other's motivation, okay? Okay. Yeah. I've been trying to motivate you guys for a while. So you're the fit one in the crew. You're for Well, I'm at that stage in my life now where I went through what they went through.
So I worked out from the time prior, I was like 16, 17 years old, like I was in the gym. And then when my, my son was born, it's like came to a screeching halt for like three years or so, and then it was all. and, and then I started really having, I was in the doctor's a lot, like every couple months I was in the doctor's with a bunch of different problems.
And then once I got back into it, like a lot of that has all stopped and I haven't stopped since then. Good for you. So, but I, I don't get a workout for a long span of time. Like I try to get 30 to 40 minutes in. That's literally all you need. 30 to 40 minutes. Yep. And as long as I can get that in, I feel better.
And are you a morning or evening? Morning has to be morning. Okay. Unless I hit the studio, I'll go to Orange Theory, but that, that will be in the evening. Okay. But at home I also have a Peloton. So that, I was gonna say, do you cycle? Didn't cycle? No. I have a Peloton tread. Oh, okay. So like, no, I don't, I I, I did the bike.
Spin thing for a while, but for me it has to be running. It's gotta be like full cardio and then workout. Okay. That's cool. So, but I like boot camps, you know, like you get your cardio, get your weights in, and you don't have to think about it. You just walk in Yep. And then you're done. Yep. Get a good sweat in 45 minutes.
Yep. I played soccer my whole life and I hate running. , you did play soccer your whole life and hate running. Can't stand it. I hate running . Josh, I don't know if this podcast is for us today, . The way it's, this is your sign that it's never too late. Okay, Matt, we're gonna get motivated through this podcast to motivate us.
I'm already motivated for Pizza . So what is like your professional title then? Right now I would say I am still a fitness professional. Mm-hmm. along with the owner of Self Me, Chino. Along with, um, CEO of Make Good Moves, which is my nonprofit. And how did you get. , am I nonprofit? No. How did you get into your personal training?
Personal training? Um, honestly, it was, I was at a random, not a random, I mean, Josh knows the story, but I was just a bootcamp attendee and I was like, I think I could do this. Like, I don't know. I've always, I was a cheerleader in high school and I just always like to be around people and motivate people.
And I one day went up to the owner and I was like, dude, like how do I. Like, how could I have your job? And then he literally just threw me in there and I started teaching nighttime classes and I did the nighttime classes to pay for my rent. So he was pretty much, if you wanna do five, six, and seven, three days a week and a Saturday, I did Saturdays for like three years straight Saturday, 8:00 AM Um, that's how I paid for my rent.
So when you say rent, like the rent, so you could do personal training out of that gym? Yes. Yeah. So like I did a lot of sweat equity, as they call it now. , I gave my time for me to be able to do my own clients and make my own money that way. So when you're trained someone, are you like a powerful motivator or are you like a quiet motivator?
Like how do you get people like going hard? I don't think I'm the goa hard trainer, so I'm definitely not the one that's gonna yell at you. I honestly, my clientele is like the stay-at-home mom crowd, the seniors, um, they really just want a listening ear and somebody that's gonna let them talk for that hour.
Um, I know with my stay-at-home moms, they're around kids all day, and so I'm like the one adult that they get to talk to. So as long as they're moving and talking, . I'm totally fine with it. Obviously we have a program, but I'm not like you're a life or death trainer. I'm definitely lifestyle for sure. If you're training Matt, I think he would need to get yelled at a little bit.
yes, I need to be yelled at, but then I would probably hire somebody else for him. , for sure. What are some of the most rewarding aspects of training? Honestly, I would think it's when people come back and say, oh my gosh, I was able to pick up my grandkid and my back didn't. I was able to get into my Porsche and feel comfortable.
I think more a lifestyle when they can connect fitness to the real world and their everyday, um, their everyday routine. Um, a lot of times people just live in pain and they've gotten so used to living in pain that once they finally start feeling better, , um, their whole mood changes, so I think that's the best part for sure.
I feel like as you get older, you just naturally have more aches and pains and your body changes a thousand percent. I mean, I'm 32 and I threw out my back last week, and I literally am like, if I did not know how to properly squat, I would not have been able to get my daughter out of her crib. , you know, cuz and that's, and that's real life, you know?
So what type of, um, health concerns or or types of body aches do you see a lot of retirees having? I would say mostly, mobility issues. A lot of times they just feel stiff because a lot of times when people retire, they've been so used to an active lifestyle and. They're like, what am I doing now? They go from going to the office every day to now sitting on their couch browsing TV or Netflix.
So I think it's more of just stiff joints is the most part. So a lot of the times when I do talk to seniors or I do get somebody in front of me, it's a lot of hip mobility, shoulder mobility, even just. Neck mobility. And a little bit of yoga also, I feel like helps seniors as well. Just intentional stretching.
That's what my mom does. She does a lot of Pilates. It's like Pilates based yoga, but for seniors. Yeah. And even like, um, I wanna say there's silver. There's so many avenues, um, and resources for seniors that I don't think they know about, right? Like they're silver sneakers, so you can go to a 24 Hour Fitness and LA Fitness and they'll give you a discounted membership.
But then they also have classes. specifically for the senior community. That's cool. So they have chair yoga, um, step aerobics, but all at a modified level chair yoga. Yeah, that sounds like something I should be doing. . Hey, you might like that actually, for sure. I can let it here at the office. How, how do you do the downdog though, in a chair?
Well, you could actually just. Put your, like you would stand behind the chair. Oh, I see. Got it. So you're not sitting the whole time You wouldn't be sitting. Yeah. Okay. But you use the chair for support. Got it. Yeah. So it's like a in way how they use a block in yoga. A hundred percent. Yeah. But they don't have to go all the way down to the stair.
Oh, cool. Cool. Yeah. So if they're at that level where they're just, They retire, they're naturally just sitting a little bit more, but they want to get themselves more fit. Do you just start slowly? Is that how you try to get them going? Slowly? A hundred percent. I, I'm a firm believer is you don't wanna kill somebody on their first day, right?
No matter their age you want them. Um, especially if, you know, just walking into the door is hard for them. You want to make that first experience as good as possible for them. Um, so just meeting them where they're at. A lot of times I think trainers will try to, oh, I have a game plan. Like we're gonna do A, B, and C.
And then their actual client comes in and then they realize they can't even get up out of a chair properly. And so you just kind of see where they're at, meet them there, and literally just show them how this connects to every. , I feel like the, the active amount of time that you have in retirement could be somewhat short if you think about your whole lifespan and then how much you have to work.
Because if you retire, let's say at the average age of like 62 or 65 or 67, I mean, you could be ready to not be active in your seventies. Yeah. And that span could be really. I mean, how much could exercise help expand that amount of time that you could be active and you could potentially be traveling in your eighties?
A hundred percent. Well, and I even think even if you're retired at 62, starting your active lifestyle at 45, even 45 50 is gonna help you. Feel better at 62, right? Because you do wanna travel. And that's one thing I do when I do talk to seniors. It's, Hey, where's your next trip? How long is that flight? Are you gonna feel okay?
Make sure you're stretching, make sure you're walking up and down the aisles if you can. Um, because to them, oh, I'm gonna, they're a thing isn't muscle building, right? It's not aesthetics for seniors, right? It's, I just want to feel good. I want to live. My retirement happy and pain free. And just really knowing that there's no, there's no time.
Like there's no, how do I say this? Um, it's never too late to start, right? I mean, I've had people start at like 70. . One of my trainers that I used to work, work with at the first private studio I was at, her name was Codeine and she was 75 training clients. Wow. Yes. Shout out. She's pretty busy. Yeah, she is.
Aw. And she would come in Chipper and, and you know, so happy. And her clientele was all seniors and they just loved her, you know, so it's definitely never too late. We hear that a lot here, right? Like with working with so many retirees too, is like they're almost afraid to go. plan a trip because of all of like the activity that it comes with.
Um, and I think that, you know, with, help like Marissa or, implementing an active lifestyle, they might not be as frightened to take those trips that they want to or continue to travel in their 70 and eighties like you're saying, Brett. Yeah, and I would say just hire a professional. You know, I, I know it's an investment, but at the end of the day, if you can get proper guidance for two to four months, right?
Then your personal trainer's goal should always be able to, should always be you're fine when you're not with them, right? So if you can establish a good routine with a fitness professional, for two to three months, then you should be okay to do everything on your own. Yeah. I think if, if, if it's me personally, if I'm retired, I'm probably thinking I want training a couple times a week and then working out on my own a couple times, but I probably want, want to continue that throughout.
Like the consistency of having guidance while you're working out and then being able to do stuff in between on your own. Yeah, a hundred percent. And a lot of times they do, they say like, oh, I'm gonna be here for three months. , you end up having a client for like three years. Yeah. I don't know what Josh is thinking, but right now I'm thinking I'm retired.
I wanna be playing golf at least three days a week. Okay. But you have to stay healthy. Yeah. You know how many people come with their back all messed up from golf? I think this is, they go hand in hand. Yeah. So I want to get to a place where I could play golfer as long as possible. Yeah, exactly. Because I'm already kind of giving up and I hope my soccer friends aren't listening, but I'm kind of giving up the pitch now.
Um, they think I'm coming back when I'm probably not coming back. . Um, I just don't want to risk being. Like from like the physical contact part. So it's probably transitioning more to golf. So I want to make sure my body is prepared to play golfer as long as I can. , you know, there's 90 year olds at Red Hill playing golf.
That's awesome. See? And you know what? They're not in a cart. They're walking. They're walking, they're walking. Walking. They're walking. Yeah. Yep. That's true. I'm too old. The but then,
You can't, you can't, uh, carry as many beers in a walking cart as you . I would, I know this is the right crowd to say that. , what are really the most, or some of the most effective ways for seniors to, you know, start working out when they're in retirement? I would say go to group gatherings that have classes available.
The easiest way to start is if you know you're in a community that all wants to do the same. So I know the why. The why is a. Um, space for seniors, the Y M C A 24 Hour Fitness. A lot of, a lot of local, um, centers have classes specifically designed for seniors. I think it's just them, um, going on the internet and typing in Ontario or whatever city they're in.
But I would say at least in the Southern California area, there's always some kind of class and sometimes they're free. Lot of the cities put that on. Mm-hmm. , right? Like Yeah. The cities, Upland Ranch, Cuca Mango, that are local to our area. Um, they always are kind of sending out their newsletter monthly.
Yeah. And it shows right on there that they have like senior classes. Brent, what's that place called that we went and did a, a social security workshop at, um, it's that the senior center? Yeah, it's a community center. Central Park. Yeah, it's Central Park, Rancho. Oh, and Rancho. Yeah, yeah, yeah. My mom goes there.
That's where she does her yoga. Yeah, I think so. Yeah. So that's exactly where I think they just had. I have to look, but there's definitely resources there. So is it First they get into just getting their body moving and natural exercise and then you get into some strength training with seniors, it kind of like you just kind of meet them wherever they want.
Some senior seniors know what they want and it's like, I need to know, I need to pay somebody to tell me what to do. Like that's probably the retired males that I get. Like, I'm not gonna go to a class. I don't wanna be in front of a lot of people. I just want somebody, my one-on-one. . And then, but some people don't have those financial resources to hire a personal trainer, so then that's when they go to the classes.
And then I guess the other big part of all of this is the nutrition aspect. Yeah. So how is nutrition needs for retirees differ than someone who's younger when you're still working? You know what, this is hard. Nutrition is hard to talk to with seniors because you have to think they've had these lifestyle habits for 50, 60 years.
And it's really hard to change those habits. You know, I come from Mexican household and they grow up on beans, rice, and tortillas. You know, am I gonna tell somebody who's been eating beans, rice, and tortillas? Like, you should probably stop that. No, but I'd say, Hey, maybe like moderation. You know, you don't need that every single day.
Maybe make that a two times a week thing. I think with seniors, you're not gonna be able to get them to do all or. You definitely just have to meet them where they're at and show them healthier alternatives. If you're doing beans, rice, and or tortilla, you have to explain to them those are three carbs that you're eating altogether.
So maybe at the next function, maybe grab two of those instead of all three. Those are my guilty pleasures too. So beans, rice. Yeah. It's funny though, long and I come, you know, the same with beans, rice, and tortillas. And it's funny, with, even with my family, there's like healthier tortillas out there, right?
Mm-hmm. , we talked about the STE brand and it recommends before, uh, um, br I know you like, The STE brand, and they use like healthier ingredients. Yeah. And it's a healthier tortilla. And I'm like, Hey, you guys should try these. And they're like, no, no, thank you. No. Like, that's not my thing. They, they want the Crisco and the fat and all that all, yeah.
So it's hard, it's hard to change their mindset. I've experienced that with my parents. Um, my mom's been sick for quite a while and we tried right from the beginning to get her to change her sort of diet, the way she looks at food and mm-hmm. , um, it's, You know, like you said, they've been doing something for so long and it's really hard to change that mindset.
Yeah. You know, it's just a tough pool to ask. Yeah. And I just think, just meet them where they're at. Like if you think you're stubborn at what, our age 30, in our thirties they're twice as stubborn as us, you know? And they're, and at that point, at this point, they're just like, well, I've been doing it for so long, so why do I need a change?
Yeah. What are some healthy tips for eating? I would say just make sure you start every day with breakfast. I think that's the best way to start a healthier healthier diet. Healthier nutrition. Um, if you can wake up and make your own breakfast, it's gonna just speed up your metabolism. You're gonna not binge at lunchtime.
I, yeah, I feel breakfast is the easiest way. Start being conscious about your nutrition. I'm glad you said that. Cause I'm a big breakfast guy. You are a big breakfast. Do you ever skip breakfast? No, I can't ruin my day. How long after you wake up in the morning do you start your first meal? Well, ideally if I wasn't coming to the office it would probably be at like 8:00 AM but because I'm coming to the office, it's like a, you know, 6:00 AM Got it.
So within an hour of you waking up, you're eating, it was too early. I, I should technically probably wait later in the day. Should he wait later or, I mean, that's totally up to you. I feel like there's no right answer. I think definitely within the hour, hour and a half that you're up. I know some people fast.
Um, I've never been a big faster, so I would say an hour to an hour and a half if you waking up. Yeah. I don't like fasting either. I don't like feeling. No, you sure don't. . I'm not going hungry around here. Should we put your, uh, your morning breakfast, uh, food, uh, meal menu on, on, on here? And ask her if it's healthy?
Sure. You could tell. So I don't, I don't know exactly what you eat. I know you eat like a half a dozen eggs. . I eat scrambled eggs and black beans. Wait, how many eggs? Four every day. Plus how much? Just like a little ladleful. It's very small. It's a small amount of beans. Hmm. What are I, I don't know. I I can't really, they're homemade black beans too.
They're not from the can. I'll use an Instapot to make 'em. How can seniors stay motivated? Yeah. We'll, we'll, we'll let, we'll let you off hook. No comment. Um, how though can seniors stay motivated and maintain a healthy lifestyle? Find a. , I would say for sure. That's a great tip. Yeah. Find a friend, find somebody that you know that's at that same level.
Or maybe it's somebody that you used to work with. But definitely find a friend, find a family member that'll hold you accountable. For sure, Matt, you, me, I, I was just gonna say . Brent's been trying to get us to go to Orange Theory, and I, I'm not, I'm not doing it. I'm a little so personally me, I'm a personal trainer and I'm a little scared of Orange Theory.
Like the high intensity route is not my cup of tea, you know, it's fine. It's just Brent, like, you get as much workout as possible in a short amount of time, and you like to be. Yeah, get in, get out. And I don't wanna think about, like you said. Yeah. That matches your personality too. Yeah. What are some of the misconceptions or misunderstands that you think people have as they get older about working out?
That they're gonna get hurt? So a lot of times people don't wanna work out because they think something that a trainer has them do, or maybe they had a bad experience in the past and they hurt their back. Under a trainer supervision. So now instead of trying to find a better trainer, they're just like, I'm not gonna do anything at all.
So definitely I would say just, try again, and if you find the right person, you shouldn't be getting hurt. They should be meeting you at that level, and then helping you get stronger to prevent future injuries and ultimately feeling better. Right. Yeah, a hundred. Yeah. And, and it probably could be that maybe the training didn't even hurt them.
Right. Like maybe they previously had an injury. Yes, yes. And that happens a lot too. Um, sometimes even if you do a consultation with somebody, sometimes they don't wanna tell you everything. Right? Right. They don't wanna tell you things that they've done in the past. And so as a trainer you think, oh, they can do a lunge.
But little did you know, they actually had a knee replacement seven years ago. And, and. They don't have full range of motion. Yep. When, if you would've told 'em that they would've started working with just mobility drills or isolating your quad to help your knee first, things like that. That's a great tip.
I feel like if you. You're retired and you're going on a trip and you're getting on an airplane. If you've been working out for the few months before that, you're probably gonna feel a lot better on the flight. And then once you get there, if, especially if it's a big walking type of vacation. Yes. It's so funny, I had a client, her name's Wendy, and she is, I wanna say in her seventies now, but she was working out for her trip to Rome and she, I hope it was Rome, I think, or Spain, maybe Spain, wherever the thousand steps.
do we know? I dunno. We can Google, we, we all look to my , not your picture Anyway. But she sent me a video, her climbing the steps. How cool. And so that was like, that's all she wanted to do. She's like, I wanna be able to climb these steps without feeling any pain. And of course she was winded, but like she had the biggest smile on her face while she was doing it, so definitely working out is just gonna. Your traveling experience so much fun because you have to be so active. Like you're walking around so much, you're seeing all the sites. I know I just went to Europe and I was pregnant and being pregnant. I was like losing my breath half of half of the time, you know?
But I, I think if I wasn't constantly being active I would've, I would've hide for sure. Because you were, how, how far along were you when you went? I was five months when I went. Yeah. So you're, you're far along. Yeah, I was, yeah, we're pretty decent. So it was one of those things where just climbing up the Domo and things like that, I'm like, if I would've been any bigger doing this, would've, I would've been like, nah, I'll just stay here.
Yeah. Gil, go ahead. I'll see you next time. For sure. How can retirees incorporate more physical activities into their daily? Hmm. I would say physical activity, like just in their day-to-day routine. Um, at home, I honestly, I think walking's the most underrated exercise. walking, going outside and going for 10 to 15 minute walk and slowly that walk will end up being 30, 45 minutes to an hour.
And then it helps 'em get out of the house too. Mm-hmm. , you know, get a little fresh air, some sun. I definitely feel better. Mm-hmm. , you know, even working in an office, we take walks here at the office, we kind of call 'em like walk and talks. Yeah. Um, and we'll just kind of talk business and, and walk and definitely.
Kind of motivates me to come back and get back to work, um, after sitting in your, you know, little office in a chair for a few hours. Yeah, a hundred percent. We haven't done that in a while though, with the weather. I think you got Oh yeah. Shit, the weather was crazy. I think I'm gonna do a little walk and talk by myself, um, after this episode.
this area is great for that. It's so nice and, but I feel like when we moved into this office, I thought we'd be doing it a lot more and we just haven't. Seems like the weather's renovations too. Yeah, we've just busy. Yeah. Well you have the colleges right up there, which are, are great to walk past and you know, the trees are pretty so it's nice to be outside out there.
No, you guys have a great location. Congratulations. What are are some good low impact exercises that are easy on the joints but really can still be effective? Um, I say swimming for sure. Swimming is gonna. Least amount of, pressure for sure. And then also if you can do the yoga, um, map Pilates, the reformer Pilate.
I think those are gonna be your best bets. And even resistance band training as well. You can buy $8 bands off of Amazon and do a whole resistance, um, routine at home in like 20 and 30 minutes. That's a good tip. Cause I feel like every time I've gotten hurt, like physical therapists always recommend like resistance bands.
Yeah. But I don't think of it, like, think of it like for recovery after getting like a sports injury or something. Yeah. But I don't really think of it as like a, but a good tip. I mean, it would work now even if I. Yeah. And a lot of times it's resistance bands to just help warm up the muscle, right? So a lot of times people hurt their backs because they're not activating your, their glutes mm-hmm.
So just showing somebody how to properly activate their glutes prior to a long walk or traveling, um, will help them as well. That, that sounds like that would be good for me. Resistance bands. We're gonna order you some. Well, we'll put a link in the show notes too. Yeah. Yeah. You know what we should do?
We'll get some for the office and you guys just do resistance training. Yeah. You guys need is a little Yeah. Room. Hey, workout buddies Now, , we're not only golf buddies. A golf workout, get a simulator and then also some resistance bands. There you go. I like it. Get you guys, get you guys into routine up there.
If, if somebody is working out though, and then let's say a retiree's been working out and then they get injured, they pull out their back, doesn't that, or they, let's just say they get hit with a pretty significant illness. Mm-hmm. doesn't, all that time that you've been working out help with your recovery a thousand percent.
I will say people who I know who have gone into surgery, to, for knee replacements or hip replacements, um, their recovery, if they had been working out consistently prior to that, is always faster and they're able to do their normal routine more quicker. I mean, yeah, just quicker. If you've been working out prior, it's.
Exercise is so much more than aesthetics is what I just, I always say is if you can feel good and you can work through problem areas instead of shying away from them, like, oh, I hurt my back so I can't do anything. No, let's figure out what the real issue of your back is. Work on those imbalances and then when you're ready to come back, you're gonna be stronger than ever.
I have one more question about nutrition, like if it, like our parents have had that same sort of dietary. Plan for their whole life. So if somebody is motivated to make a change to their nutrition mm-hmm. , do you have to start small? Do you make subtle changes? Like how do you start to rotate to this new healthier eating?
Um, I ask them realistically what they're able to commit to. So some people might just say, you know what, I'll change my. Or, you know what, I'll change my dinner. I'll get the healthier option at the Cheesecake Factory, which has a skinny menu. Things like that. Just meeting them where they're at, but they have to want to change.
So if somebody's bringing their mom in and it's like, oh, she just got back for the doctors and we need to make her healthy and da da da da da. The moment you leave, she's gonna be like, that's nice. I'm here because I have to be here. Right, right. So unless they mentally want the change and they see the importance of it, they're not gonna.
Can we get you to go down to two eggs ? No. Cause we maybe, maybe switching some egg whites. ? No. Well, they are egg whites, which is what we didn't explain. It's two eggs with yolks and then two whites. Well, that's not bad. Yeah. See you're just so judgmental. . I've known you for a long time and I know that's your breakfast routine and I just, I think it's, how long have you been having that same breakfast?
12 years. 13 . Really? I used to do eggs with oatmeal, but then as I aged, I, I think the extra carbs from the oatmeal were making me a little heavier, and so I switched to beans and I dropped a lot of weight. Huh. . That's cool. Yeah. How can retirees, um, maintain their flexibility and balance as they sort of get older?
Because if they do want to travel, I mean, that's a big part of, is the confidence in your Yeah. Able, your abilities to, you know, have flexibility and have balance. I would say honestly just being intentional with trying to balance on your own. So even if you go to your kitchen counter, holding your kitchen countertop and bringing one knee up to your chest and thinking one, two, and then bringing up the other 1, 1, 2, um, every day that's gonna help them.
Right? They're just being intentional with trying to balance is going to help, um, because. It's gonna take a long time for that balance to go away. But if you're not actively trying to do something about it, then it's, you don't realize your coordination is gone until you fall and you hurt yourself. And that's, honestly, I usually see it the most of my seniors or people in their like mid forties and up.
They really don't start until they hurt themselves and then they realize, dang. , that was super unfortunate. I wasn't able to go on my trip or I wasn't able to go to somebody's recital or take care of somebody. And now they wanna be better because they don't wanna be in that pain again. Mm-hmm. So, I don't know.
It's, it's hard to implement things when they're not thinking about that. How much have you seen research sort of change. in fitness and nutrition for seniors over the last, decade. Um, I just think being more inclusive, right? I think seniors used to be scared to. Live out their lifestyle. I mean, honestly, I think of seniors and I think of like the life alert commercial, right?
Like everyone's so scared that they're just gonna fall and they're gonna need safety. Right? Instead of being, now, I think we're trying to get everyone to be proactive and your, your own advocate to make sure you stay healthy and strong, right? So I think where there's just more encouragement, like life doesn't just end when you retire.
It's like it's beginning again that that's what my grandma used to say. She'd always be like, oh, I don't wanna do that cause I'm gonna. Yeah. And like she said that every time I'd see her. But did she, um, did she fall in the. Before that, no, she didn't start falling until her nineties. But for, from like 70 to 90, she would always say, I don't wanna do that cause I'm gonna fall.
And then, yeah. So it's just a fear, you know? And maybe she didn't fall, but she might have almost fell one time and that was enough to scare her. So. And I feel like we, we hear that with people like getting ready to retire, which is like, also, I don't wanna stop working cuz they're like afraid of what's gonna happen.
Maybe even physically to them, like, oh, you know, like a body in motion stays in motion. Yes. But not relating like, okay, well you can retire. But you can also implement things that keep your body moving and keeping like active, not only mentally, but physically. And I think that it's really important and just a really good tip for everyone prepping for retirement.
That, life doesn't stop when you retire, like you said. Yeah. And I think everyone has or hears that story about that coworker that retired after a long time of working and then they just pass away. Yes, yes. And they, they kind of kick kicks in that fear of, if I retire, that could be the possibility.
But really you're just starting a brand new, great chapter of your life. A hundred percent. . I mean, we, that's why we work so hard. So one day to be able to enjoy that and that earlier you get a retire, I mean, that's when the travels begin. Travel, just spending more time with family. Mm-hmm. being able to attend more events.
And then even like, you know, when I think about my parents, like I want that for them. I want them to be around as and as a active as they can be. Um, not only for me, but my kids and Yeah. You know, it's important to me that they're healthy. A hundred. How do you stay up to date on? Just because research is always coming out.
How do you stay up to date on research in the industry? Yeah. We have so, um, personal trainers. They have like different classes that you can go into just to continue your education for your certifications. And also with self-made, we partnered up with is s s A, so all of our trainers actually get discounted classes and courses.
To keep their knowledge up to date if they choose to. To keep sharp. Yeah, pretty much. So if someone wanted to get in contact with you, what's the best way to do that now? I think we'll put some stuff at the beginning of the show, at the end of the show, but yeah, I mean, honestly, probably just my Instagram at Marissa under square meneras.
But. Yeah, I respond to all my messages. So if you guys have any questions, you can just reach out to me directly. Perfect. We'll put it in the show notes. I just followed you. I'm hoping to get some fitness tips. Yes, . You're gonna get something just from her Instagram. I know. That's why I followed her . She's gonna do, she's gonna be checking in with you guys.
Next sweet jam workout she got and how many, how many eggs of beans you ate. egg whites. Well, hey, we'd love to have you back on this show. I think this is a very helpful conversation for people who are looking. You know, enjoy more of a healthy life for a longer period of time. A hundred percent. And enjoy, you know, the travels that they get to do in retirement or just like you said, Josh, the time with their grandkids and, and being more active because once you're not active or once you lose your health, I mean, yeah, it's pretty challenging from that point.
Yeah. And any of you guys are in the Chino Hills area. I'd love to work with you one-on-one and. I can help you make that next transition in your life a little bit easier too. Great. Well, thank you for being on the show. Thank you guys for having me. Thank you. Thank you.
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