The Real Fountain of Youth: Simple Lifestyle Changes for Productive Longevity

By Eraldo Maglara, Mary Ellen Landolfi and Stacy Reagan

Make over the rest of your life!

It's never too late to begin creating a healthier and fit lifestyle. Right now you are drawing the plans for the rest of your life. Much of what we think of as unavoidable effects of the aging process can be altered based on actions you take now. You may not be able to buy health but you can certainly invest in a h

• Language: English
• Publisher: Jersey Fit Inc.
• Release date: Mar 3, 2014
• ISBN: 9780989464949

Book preview

The Real Fountain of Youth

Simple Lifestyle Changes for

Productive Longevity

Eraldo Maglara

with Mary Ellen Landolfi and Stacy Lane Reagan

Disclaimer: The information and ideas in this book are opinions and should not be taken as a substitute for qualified medical expertise. The information contained in this book is for educational and informative purposes. The reader should consult a physician before beginning this or any other fitness program. Any fitness activity carries an inherent level of risk. This book is sold with the understanding that if you apply the ideas contain herein you are taking full responsibility for your actions and agree not to hold the authors or publishers liable for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided as is. If the reader requires personal medical, health or other assistance, a competent health professional should be consulted.

Cover design by Alan Leckner of Leckner Design Associates.

Cover photography be Alyse Liebowitz of 3 Chicks That Click Photography.

Exercise photography by Alan Leckner of Leckner Design Associates.

Stock footage provided by Vitanovski / Pond5.com

 <https://www.pond5.com/artist/vitanovski>

Editing, layout and formatting by The Write Room, LLC.

Published by Jersey Fit Inc.

Copyright © 2013 Eraldo Maglara

All rights reserved.

No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder.

ISBN: 978-0-9894649-4-9

Dedication

This book is dedicated to my wife for encouraging me to pursue my dreams and follow my heart.

Table of Contents

Foreword

Introduction:  How Do I Find The Fountain?

CHAPTER 1:  Exercise Is The Answer

The First Personal Trainers

Certified vs. Experienced

CHAPTER 2:  Longevity Is Up To You

CHAPTER 3:  Why Start Now?

More Facts

CHAPTER 4:  A Multi-pronged Approach

Preparing for the Rest of Your Life

CHAPTER 5:  Getting Started

Introduction to Fitness Training

Where Am I Now?

CHAPTER 6:  The Big Three

Cardio, Stretching and Weight Training

Cardio

Stretching

Strength Training

CHAPTER 7:  Designing a Plan

Change Is Up to You

CHAPTER 8:  Before We Begin

Some Exercise Basics

CHAPTER 9:  Exercises

Upper Body Exercises

Dumbbell Bench Press

Dumbbell Bench Flies

Seated Dumbbell Presses

Side Dumbbell Raises

One Arm Dumbbell Row

Dumbbell Pullovers

Bench Dips (Triceps)

Lying Bench Triceps Extension

Seated Dumbbell Curls:

Hammer Curls:

Lower Body

Dumbbell Squats:

Dumbbell Lunges:

Straight-Leg Deadlifts:

Calf Raises:

Hip Front/Back (with ankle weights):

Hip Side (with ankle weights):

Core Exercises

Floor Crunches:

Sit Ups:

Bent Knee Leg Raises:

Planks:

Side Bends:

Side Twists (w/medicine ball):

CHAPTER 10:  Nutrition Is Essential

CHAPTER 11:  Framework

A Conversation with Dr. Larry S. Arbeitman

A Conversation with Dr. Sharon Barnum

CHAPTER 12:  Happily Ever After

REFERENCES

APPENDIX:  Checklists & Quickstarts

Self-Assessment of Fitness Level

Ten Questions to Help Determine Your Fitness Goals

Eraldo’s 8 Quick Changes To Improve Your Diet and Health

Quick Exercises When You’re Strapped for Time

Cardio on the Run

FOREWORD

When Eraldo and I first discussed his plans for a book on athletic training and productive longevity, I was immediately excited.  Training is a continuing part of my life physically and mentally.  First, as a physician I continue to expand and adapt my practice of medicine as science and learning afford the opportunity.  Second, as an athlete I continue to train my body to live life to its fullest and adapt to life as I grow older.  I consider us all potential athletes in one way or another, whether through a physical hobby or an actual sport.  The essence of athleticism is improving our physical performance.  Having goals and enjoying accomplishment in physical activity helps sustain us and complements our more purely mental pursuits.

I have found that the benefits of athletic training improve when I have a teacher or trainer helping me.  Trying to identify how this works can be separated into technical guidance, motivation, and planning skills given by a trainer.  When I was training for a triathlon, my trainer began by helping me with my running stride and swimming stroke.  He also had a training schedule mapped out for daily workouts.  Finally, after logging my results for the week, he would review and offer critiques to help me improve.

What is not as obvious is what a trainer prevents.  I see the problems caused by overtraining and injuries on a daily basis in my office.  Many of these injuries are avoidable.  Through smarter training, a trainer improves our performance by helping to keep us focused and avoiding time spent rehabilitating injuries.

This book will be a welcome guide and inspiration for people looking to increase or improve their health and well being through athletic training.  Eraldo took on the task of simplifying tedious manuals of exercises and incorporating insights from other professionals to produce an intriguing and inspiring guide to becoming and staying fit and content.  He highlights the benefits of a true athletic trainer in helping us achieve these goals.  Having seen both Eraldo’s practice and his philosophy as an athletic trainer develop over the years that I have known him, I commend him on sharing his knowledge with us in this book.

Steven P. Lisser, MD

Chairman, Department of Orthopaedics

Riverview Medical Center

INTRODUCTION:  HOW DO I FIND THE FOUNTAIN?

History has been shaped by legends of the Fountain of Youth, a mysterious spring rumored to restore health and vitality, turn back the hands of time and undo the effects of aging.  Nations have been invaded, peoples conquered, continents discovered, but no source of this life-giving elixir has ever been found.

Doctors and research scientists seem to have taken up the search where the explorers of old left off, looking for some new drug or combination of therapies to stop the hands of time.  The media has jumped on one promising trend after another—melatonin, CoQ10, an endless array of diets, one more restrictive than the next.  Ultimately, none of these has been shown to be effective.  But companies are still funneling plenty of research dollars into the cause, because they know if they can just find the right molecule, the right mixture, their return on investment will be unprecedented.

Fear not!  The Fountain of Youth, elusive as it has proven to be throughout history, does exist.  Unfortunately for all those who have sought it through the millennia, it is not a spring or a pill.  The truth is that the Fountain of Youth is not something you find—it is, however, something you do.  Exercise keeps you young.  Getting in shape and staying active now, will ensure that you stay active as you age.

This is good news and bad news.  The good news is that this makes extended youth—longevity—available to everyone.  The bad news is that you have to work for it.  But you don’t have to work alone—over the next hundred pages, my friends and I will show you how.

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CHAPTER 1:  EXERCISE IS THE ANSWER

When I was 17 years old, I got my first look at what body building was all about. (The term used today is weight training.)  A friend of mine came over to my house and asked if I was interested in watching a documentary called Pumping Iron (1977).  Back then, I was not a big fan of documentaries, and the idea of spending a Friday night at home watching television (especially a documentary) was not what I had in mind.  Nonetheless, I reluctantly ordered pizza, inserted the VHS tape (that’s right—a VHS tape) and from that moment on I knew that weight training would play an intricate part of my life.

According to the Internet’s Dictionary.com, a Personal Trainer is defined as follows: A person who works one-on-one with a client to plan or implement an exercise or fitness regimen.¹  Another popular definition of a Personal Trainer is someone whose job is to help you become stronger and healthier by deciding which exercises you should do and showing you how to do them.²

My definition of a Personal Trainer is a little more in depth: A certified individual who is knowledgeable in exercise technique, design, physiology and nutrition. An educator, who is devoted, dedicated and who motivates his/her clients to achieving a fitness goal(s) on a one-on-one basis.  Remember this: Virtually all trainers (especially the certified ones) must have all of the qualities described above in