Myth: At a certain age, seniors are too old to start an exercise program.

admin • November 3, 2022

The truth is, with your doctor’s approval, you can start to exercise at any time. It’s simply the goal that changes with age. Younger people tend to look to physical activity for weight control, cardiovascular fitness and overall strength. Although those aspects are also important for seniors, I would argue that their main goal is to improve quality of life. Physical fitness for seniors will go a long way in increasing mobility, flexibility, strength and balance for daily activities. It can also help to reduce pain and fatigue, increasing your ability to go about your day more comfortably.


So how do you start from scratch? Small steps are the key. It takes 4-6 weeks for your body to become accustomed to a new activity, so give it time. The good news is, your body will adapt! Try exercising for a few minutes every day at first, even if it’s simply moving your arms. Gradually build from there, try standing up and sitting back down 5 times, or standing on one foot for as long as your able. You can also contact your local Fitness Evolution for information on group classes you may enjoy. As a group fitness instructor, I truly appreciate when class members share their success stories with me. One member was excited to share that she was at a party and stood up from a chair with ease. Other party goers commented on her strength! Another member mentioned that she realized how specific class exercises help her to get out of her car. It is truly impressive to watch how seniors progress, starting from sedentary lifestyles or perhaps rehabilitating from a surgery or illness. Whatever your fitness level, know that you “start where you start,” and improving your quality of life is always a great goal.


Michelle Elletson, Active Older Adult Director at Buffalo & Monticello Fitness Evolution

B.Sc. Kinesiology, CPT

Lyssa Lovejoy
By By Lyssa Lovejoy- Owner, ACE, AFAA, ISSA, NETA May 13, 2025
Why we sometimes lift better when someone’s watching and what that says about us I’ve caught myself doing it. You probably have too. You're mid-set, focused, grinding then someone walks by. Maybe it’s a trainer, a strong lifter, or someone attractive. Suddenly your back straightens, the bar feels lighter, and you’re lifting like you're auditioning for a superhero movie. So what’s happening here? Is it ego? Is it instinct? Is there science behind why we lift better when eyes are on us? Turns out, yes. And it’s not just vanity it’s psychology, biology, and a little bit of gym-floor drama. Do You Lift Harder When People Are Around? Here are a few questions worth asking yourself: Do you change your intensity when someone’s nearby? Are you more focused or more distracted when others are watching? Have you ever lifted heavier than planned just because you “felt watched”? Do you find yourself aiming for perfect form or a perfect impression? If you've said yes to any of these, you're not alone. And science has a name for it. The Science of Being Seen: Social Facilitation & the Observer Effect Back in 1898, a psychologist named Norman Triplett studied cyclists and found they performed better when riding with others than alone. Since then, dozens of studies have confirmed what we feel in our bones: we often perform better when someone is watching. This is called social facilitation when the mere presence of others boosts our performance on tasks we’ve practiced. In a gym setting, this can translate to: Better form under the mirror or peer pressure Lifting more weight during a crowded workout session Higher motivation in group classes or partner workouts The observer effect also plays a role. Knowing you’re being watched, even subconsciously, alters behavior. This effect is so powerful it's even used in productivity studies and animal behavior research. In the gym, it can either sharpen your focus or lead you down the path of ego lifting. The Hormonal Boost: Testosterone & Competition There's also a physiological piece. When you're in a competitive or observed environment, your body releases testosterone , which can increase aggression, confidence, and power output. That surge might explain why your barbell feels just a bit lighter when you think someone’s checking your form (or your glutes). The Fine Line: Motivation vs Ego Lifting Let’s be real there’s a dark side. That extra rep may look cool, but if it’s compromising your form or pushing past your recovery threshold, it’s not strength it’s show. Ego lifting adding weight to impress, not progress "is a trap". It can lead to: Injury Burnout Inconsistent gains A training plan that’s built for the crowd, not your goals Are You Lifting for Progress or Performance? There’s a difference between lifting to show up and lifting to show off. So ask yourself: Who are you really lifting for? Are your gym gains built on consistency or on comparisons? If no one was watching, would you still train this hard? Your best lifts should be about you. The real you. The one who shows up even when the gym is empty and no one's filming. How to Harness the Watchful Eye (Without Losing Yourself) Here’s how to channel that external energy without letting it derail you: ✅ Use mirrors to check form, not flex ego ✅ Record your lifts for feedback's just followers ✅ Train with a partner who pushes, not pressures ✅ Let attention focus you, not define you You can let the spotlight sharpen your drive, but don’t let it blind your discipline. Final Thoughts: Be Your Own Hype Crew When people are watching, it's easy to lift like the world is your stage. But when no one’s there? That’s where champions are made. So yeah… maybe this lift is about you. But not because you want applause. Because you want growth. Power. Progress. You're not vain for wanting to be seen. You're human. Just remember: the most important audience is the one in your own head. REFERENCES: Dr. Deborah Feltz – Michigan State University Leading researcher in sport psychology, self-efficacy, and how social presence influences athletic performance. Dr. Michelle Segar – University of Michigan Expert in exercise motivation and sustainable behavior change; author of No Sweat and The Joy Choice. Dr. Alia Crum – Stanford University Director of the Stanford Mind & Body Lab; studies how mindset and perception impact physical health and performance. Dr. Robert J. Vallerand – Université du Québec à Montréal Creator of the Dualistic Model of Passion; research focuses on motivation, passion, and optimal performance. Dr. Kai Laird – Independent Sport Psychology Consultant Specializes in mindset, visualization, and performance under pressure for elite athletes.
April 7, 2025
Childhood obesity is one of the most serious public health challenges of the 21st century. According to the American Council on Exercise (ACE), nearly 1 in 5 children (19.7%) in the U.S. are classified as obese, a number that has tripled over the last 40 years. The consequences aren't just about physical appearance — they impact a child’s entire future, increasing the risk for conditions like diabetes, heart disease, and mental health issues. At Fitness Evolution, we believe every child, teen and young adult deserves a strong, healthy start. Understanding the problem is the first step toward creating solutions that work.
Lyssa Lovejoy
By Lyssa Lovejoy, Co-Owner, Personal Trainer February 25, 2025
4 Essential Questions to Ask Yourself About Your Fitness Journey It's all too easy to let fitness take a backseat after the New Year and when the resolutions fade. Whether you're just starting out or have been working out for a while, it's crucial to take a step back and reflect on your fitness goals. Checking in with a trainer can provide you with the insights you may need to make progress. Here are 4 important questions to ask yourself that can help guide your fitness journey in the meantime: 1. What are my specific fitness goals? Understanding your fitness goals is the cornerstone of any successful program. Are you looking to lose weight, build muscle, increase endurance, or simply maintain a healthy lifestyle? Each goal requires a different approach, and a trainer can help you develop a tailored plan that aligns with your objectives. If your goals feel vague or unclear, it’s time to connect with a trainer who can help you articulate them better and create actionable steps to achieve them. Don’t wait—your goals deserve clarity! 2. Am I consistently challenging myself? Progress is rooted in challenge. If your workouts have become predictable or easy, you might not be pushing yourself enough. Ask yourself when you last increased the weight you lift, tried a new exercise, or extended your cardio session. These small adjustments can lead to significant gains over time. A trainer can assess your current routine and help you incorporate new challenges that keep you engaged and progressing. Remember, comfort zones are overrated, and now is the time to step out of yours! 3. How do I feel both physically and mentally about my fitness journey? Your mental and physical well-being is just as important as the numbers on the scale or the weights you lift. Take a moment to reflect on how you feel about your workouts, nutrition, and overall health. Are you excited to train, or are you experiencing burnout? A trainer can help you find the right balance and offer strategies to overcome obstacles, ensuring that you’re not only achieving results but also enjoying the process. Don’t hesitate to reach out to ensure your approach supports both your body and your mind. 4. Am I aware of my body’s strengths and weaknesses? Understanding your body’s unique strengths and weaknesses is key to maximizing your fitness potential. Are you aware of specific areas that need improvement, such as flexibility, strength, or balance? An assessment can provide you with valuable insights into your body’s capabilities, helping you tailor your workouts to address these areas effectively. By pinpointing what to focus on, you can make your efforts more efficient and rewarding. Don’t wait—seize the chance to unlock your full potential through a professional assessment and take your fitness journey to the next level! Final Thoughts Yes, I will always recommend talking to an expert whether you train or not, it’s our job to educate! However, asking yourself these questions is a vital step in taking control of your fitness journey. Don’t let uncertainty keep you from the progress you deserve! To truly gauge where you stand, here are three simple tests you can perform to see if you’re on track: The Talk Test : During your workouts, can you carry on a conversation? If you're breathing too hard to speak, you might need to reassess the intensity of your routine. Try for a balance where you’re challenged but not overwhelmed. Mirror Test : Take a good look in the mirror. Are you noticing changes in your physique and posture? Sometimes visual cues can be a great indicator of progress. Celebrate the small victories! Energy Levels : Pay attention to how you feel throughout the day. If you're energized and motivated, chances are your fitness routine is working for you. If fatigue is your constant companion, it’s a sign to consult a trainer about potential adjustments. Taking actionable steps today can lead to empowering results tomorrow. Remember, reaching out to an expert can unlock the next level of your fitness potential. The journey is yours—don’t hesitate to seize the opportunity and make it the best it can be! Your future self will absolutely thank you for it!
Ella Gotham
By Ella Gotham February 11, 2025
Strength Training-The Key to Reclaiming Your Life By. Ella Gotham Certified Group Fitness, National Exercise Trainers Association
By Megan Leipholtz January 9, 2025
Psst... which one of them has Parkinson's? By. Megan Leipholtz Certified Personal Trainer and Head Coach Rock Steady Boxing
By Raelynn Dickey, NDTR , Accreditated Personal Trainer December 9, 2024
Holiday Hacks By. Raelynn Dickey, NDTR , Accreditated Personal Trainer
By Tracy Vincent, CPT, Assistant Manager Zimmerman November 21, 2024
How to Stay Motivated to Work Out (Even on the Tough Days) By. Tracy Vincent, CPT, Assistant Manager Zimmerman
By Lyssa Lovejoy- Owner/Trainer September 12, 2024
Back to School Fitness By. Lyssa Lovejoy - Owner/Trainer
May 6, 2024
What's Hip By. Tracy Vincent, CPT, Assistant Manager Zimmerman 
By Jami Wittke ~ Group Fitness Director Monticello & Yogi Guru March 25, 2024
A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work. When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing. During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not. So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more! I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society. I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing! What is yoga? For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process. * Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better. * Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset. * Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate!  Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo
More Posts