MysticMag has the opportunity to chat with Elizabeth Phinney, a Certified Personal Trainer with the American Council on Exercise since 2000. Elizabeth holds specialty certifications in Fitness Nutrition, Older Adult Fitness, and Weight Management. An affiliate member of the American College of Sports Medicine since 2005, she has dedicated over two decades to developing effective fitness techniques. Elizabeth’s most recent book, “Thrive to 95 and Beyond: Taking Control of Your Aging Journey,” offers practical and thought-provoking guidance on planning for one’s physical future. She created the meditative strength training technique BodSpir® and provides various programs, consultations, and speaking engagements to inspire people to take control of their aging process.
Elizabeth, Can you explain the concept of “physical retirement” and how it differs from traditional retirement planning?
I believe most individuals do not consider retirement until they reach their 40s. At that point, they begin to think about finances and start setting money aside or establishing a retirement plan, sometimes even in their 30s. They focus on saving for their financial retirement but often overlook their physical needs as they age, and how these needs will impact their financial savings.
This realization led me to the concept of physical retirement in addition to fiscal retirement. It’s crucial to start getting your body in shape so that, as you age, you can enjoy a higher quality of life alongside your financial plans. Your body should be as prepared as your savings, allowing you to live well with the resources you’ve accumulated.
The challenge is that most people do not plan for aging; they simply grow older. Throughout their lives, they may use their bodies for various activities but fail to understand that their actions in their 40s significantly impact how they will feel in their 60s, which in turn affects their 70s and 80s. It’s essential to have a plan. If you haven’t started taking care of your body by the time you’re in your 40s, it’s a serious issue that needs addressing.
I refer to it as a 20-year plan. It took me around 20 years to develop a workout routine and establish the consistency necessary to integrate it into my life. Instead of viewing exercise as a chore, it has become a habitual part of my daily routine. Though I may not particularly enjoy it and often find it tedious, I do it because it’s beneficial.
The goal is to cultivate better habits for your physical health so that, by the time you are in your 60s, working out is no longer a big deal because you’ve been doing it for 20 years. This is the essence of planning for your physical retirement.
What inspired you to develop BodSpir® and how does this technique integrate with your overall approach to aging and fitness?
In my earlier career, I was in the travel business, eventually becoming an entrepreneur with my own company. I welcomed groups to Boston, accommodating all their needs except for air travel and hotel arrangements, such as tours and other services. Owning my business, I knew I had to differentiate myself to stand out as an entrepreneur.
Fast forward to my journey in fitness: I became a personal trainer and wanted to teach classes but realized I needed to approach strength training differently because it can often be boring. Based on my knowledge, I understood that during strength training, when you exert the muscle, you should exhale, and when you release the muscle, you should inhale.
With BodSpir® (short for body spirit), you first focus on breathing, incorporating the exertion into the exhale and the release into the inhale. This method slows everything down because you are taking long, deep breaths. As a result, you don’t need heavy weights to achieve the same muscle exertion, which also means you’re not jeopardizing your joints.
This concept of doing things differently led to the creation of BodSpir®. Initially, I didn’t have a name for it. I’ll never forget the moment it came to me: I was walking my dog and, as we came up the hill to our house, it hit me—BodSpir®, which essentially comes from “Bod” for body and “Spir” (pronounced speer) from spirit which is breath. Though people often mispronounce it, the name stuck.
I started teaching classes in 2001 and have never looked back. The average age of my clients ranges broadly from 42 to 94, though most typically come to me in their 50s and 60s.
In your book, “Thrive to 95 and Beyond Taking Control of Your Aging Journey,” you emphasize the mind-body partnership. Can you elaborate on the role of mental and emotional well-being in physical health as we age?
The most common misconceptions people have about aging and fitness:
Too many people assume that once you get into your 70’s you are old or at least getting up there. The question is are they judging their aging on how they are feeling or the assumptions and beliefs of others and/or society in general? What if we thought that we weren’t getting old until we hit 90 or after that. Psychologically, we gain another 20 years of vibrant life. If we think 80 is old, it is. But if we think the 80’s will be a great time to see the world and we do our diligence with diet and exercise, there is no reason why our vitality can’t last well into our 90’s and beyond – as said in my book title: Thrive to 95 and Beyond!
As for the main misconception on fitness, and I would say this at any age, being active does not necessarily make you strong. Before doing anything else physically with your body, strength train first – prepare your muscles and make them strong so that they will be prepared for anything you ask them to do. It’s about giving back to your body. You lose ½ pound of muscle per year starting at the age of 30 unless you strength train to keep it. Think of the endless demands you put on every muscle group in your body all day, every day. What do you do for your body in return? How do you give back? When you do activities such as gardening or stand on your feet for long stretches, how do you say thank you for how your body has accommodated what you just put it through? The biggest demand is playing sports. Now pickle ball is huge. People who played tennis 20 years ago are picking up a pickle ball racket and getting back on the court without any consideration of how their body has changed or how much muscle tissue has been lost through time. What the muscles can’t accomplish, the joints will kick in and the artificial knee and hip replacement industry has skyrocketed!
Overall, I would say that our chronological age is going to increase by one, year after year. But, our biological age is what determines our quality of life. With a good diet and diligent strength training and exercise, I am shooting for my biological age to be 20 years younger than my chronological age for the rest of my life. Then thriving to 95 will be much easier and definitely more fun!
What are some of the most common misconceptions people have about aging and fitness, and how do you address these in your workshops and consultations?
Throughout life, our bodies attempt to communicate with us. The mind-body partnership involves respecting these communications, listening, understanding, and then reacting accordingly. The body primarily communicates in two ways: emotionally and physically. You might experience pain or discomfort, or you might feel really excited and euphoric about something. These sensations are forms of communication from your body.
However, we often fail to recognize these sensations as communication. The mind-body partnership means respecting these signals, listening to them, and reacting appropriately. For example, if you experience pain, such as a backache, you might initially ignore it and continue with your activities. Over time, the pain might intensify, turning from a whisper to a scream before you finally address it. Recognizing and respecting these initial signals can prevent the issue from worsening.
As we age, we might not recognize the emotions accompanying these physical sensations. For instance, at 71 years old, if I forget a name, I might momentarily worry about Alzheimer’s or other age-related cognitive decline. However, by respecting and laughing at these moments, I remind myself that I have been proactive in maintaining my health for years. This proactive approach gives me confidence that I am not facing serious cognitive issues.
Emotionally, I am much calmer and relaxed about aging because I trust the preventive measures I have taken. I believe that we get what we think about. As I approach 80, I am proud of my age and the physical capabilities I maintain. I have a client who is 81 and has been with me for about 15 years. She looks fantastic and much younger than her age because she stays active and committed to her health.
Recently, I attended my 50th college reunion, which was an eye-opening experience. Many people commented on my physical abilities, which is exciting for me but also a reminder of the importance of consistent effort. Emotionally supporting myself through positive thinking and proactive behavior has a significant impact on my well-being.
In conclusion, respecting and understanding the mind-body communication is crucial. We get what we think about, and maintaining a positive and proactive approach to aging can significantly enhance our quality of life.
What practical steps can individuals start taking today to begin planning their physical retirement and ensure they remain energized and productive well into their 80s and 90s?
To start improving your life, focus on two key actions: stop eating poison and start strength training. Incorporating these practices can profoundly impact your health and well-being. Additionally, start listening to videos and meditating. Meditation doesn’t have to mean sitting quietly with an empty mind; it can be as simple as sitting and watching the birds in a tree for five minutes to ground yourself. Deep breathing is another effective form of meditation, especially if your mind is constantly active.
Every morning, I practice deep breathing by taking 22 deep breaths while lying down and listening to calming music. This routine was inspired by my closest friend, who passed away on February 22, 2020. In her honor, I take these 22 breaths each morning to calm my mind.
Incorporating these practices into your daily routine gives you control over your health and well-being. Remember, it’s entirely up to you to take these steps, and while it may be challenging, the benefits are worth the effort. As an aging coach, I help guide people through this process, mainly through speaking engagements and workshops.
If you would like to find out more about Elizabeth Phinney, please visit https://fitnessafterfortyfive.com/
