Price, location, or time crunch are definitely real reasons to not have a fully equipped gym membership! But it is never an acceptable reason not to get your personal level of exercise! A home gym can be an affordable solution. You can set it up at once or even a little at a time if budget is a concern.

A thought for everyone- “Your body is your most precious possession so go take care of it!” Jack Lalaine

Here are some tips on what equipment you need for your own home gym:

The bones of the space are going to dictate how many of these pieces will fit but being able to select, then build as time goes on is the best way to start anyway.

1-     Yoga mat – this is irreplaceable whether carpet or hard floors. Worth price to get good quality.

2-     Foam Roller – The styrofoam foam roller is the best tool for stretching and warming body up.

3-     Personal size Swiss ball. – One item that could be omitted if budget or space doesn’t allow but very versatile

4-     Bench – Will be used in more ways than lying down.

5-     Steps (Rebook steps or something similar)

6-     Weights (block sets take the least room). If just beginning four sets starting with 5 lbs to 20 lbs.

7-     Sets of elastic bands – small ones that fit around ankles or thighs and set of different resistance with handles

8-     Jump rope (use as stretching aid or cardioblasts)

9-     Treadmill (if issues not allowing this the upright bike would be the second choice). A treadmill is the best choice due to full body involvement as well as use of feet, ankles and core.

10-   Music Always a better choice than a TV – you don’t need to look at it!

When in an extra room or garage it would be best to cover as much of the area with the rubber floor matting that is found in large gyms. Having options to utilize the outdoors, grass, sand or dirt trails, when possible is always a great option.  Also use a wall to stand against and check your own posture, before, during and after the workout.

The most important thing that makes a home gym successful is using it with “attitude”! Use it and enjoy it!

Growing up in Kailua, Oahu, Hawaii, Norman Compton played football and rugby, participated in marathons and even surfed. He also has worked as a Hollywood stuntman for 27 years. For him, age is just a number when it comes to working out.

“I’m 64 and have a few videos on YouTube on some of the things I still do to stay strong,” Compton says. “As a fitness expert, I have seen and made many of the mistakes people, regardless of experience, make in strength training as they age.”

Lifting weights and other muscle-building activities can be taxing on the body as we get older. It’s important to understand what’s appropriate for your age and how to take care of your body when it might not recover as quickly.

The weight of testosterone

As testosterone levels start to decline after age 35 or so, the body has a harder time gaining and maintaining muscle. Strength training can help level the playing field.

“Strength training serves to keep that hormone as elevated as possible in the healthy range, which helps men feel like men: strong, energetic, healthy,” says Sarah Walls, a personal trainer and owner of Strength & Performance Training in Fairfax, Virginia. “Strength training also keeps bones, muscles, ligaments and tendons in good condition as we get into later stages of life.”

This testosterone decrease doesn’t mean guys should strive to lose muscle mass, according to John Odden, head coach and owner at Empowered Strength in Bend, Oregon.

“All men should continue to weight train and work to stimulate their muscles to preserve his current status and age safely,” Odden says. “Overall athletic, functional ability becomes more important, but muscle mass is still a major contributor to overall health and wellness.”

Know your limits

Young men’s bodies that are still developing can handle more because their bodies are not yet breaking down, and they can recover quicker, as opposed to middle-aged or older men whose bodies don’t build or recover as quickly.

“Everything depends on your body and your goals,” says Jason McCarthy, a former Green Beret who lives in Atlantic Beach, Florida. “The first step is to know and listen to your body, which you get better at doing as you get older.”

And all weight training is not created equal, he says.

“If the weight is too much, what happens is that you’re likely to break form, which is a recipe for injury McCarthy says, adding that it’s important to recognize any exercise is a form of stress. “Start with less weight and make progress from there. Stress on the body is a great thing if it’s the right kind of stress.”

Odden agrees, adding that pain is always a warning sign to stop or adjust an activity. “‘No pain, no gain’ is dead,” he says.

Recovery will be slower and more important for older guys, according to Odden. Generally, middle-aged men would be best served with brief training sessions lasting less than one hour.

“Older men should focus more on overall mobility, function and strength,” Odden says. “Slow and steady wins here. … A few examples include exercises like handstands, Indian clubs or kettlebell movements.”

Walls recommends focusing on maintaining function for day-to-day tasks. “Focusing on a more functional approach to your fitness will help maintain joint mobility, range of motion, and the ability to run and jump in the weekend basketball games without getting hurt,” she says. “All of this should be done in a way that is appropriate for the individual.”

Meet Stacking Wellness Warriors: The Comptons!

In the here today gone tomorrow health and fitness world, Deb and Norm Compton have been rocking it for a combined 80 years. Hawaiian born, Norm started his career as a Hollywood Stuntman on the TV show “Magnum PI.”  At the age of 47, he became Dwayne “The Rock” Johnson’s stunt double on his debut blockbuster movie “The Scorpion King.” Deb, a medical exercise specialist, calls Norm her science project because she’s had to put him back together so many times. Deb’s specialty is working with the special needs population and those with serious issues such as Parkinson’s disease, knee, hip and shoulder replacements, fused disks, even spina bifida.  She strives to find answers for the injured who come to her looking for help. Also, dealing with her own issues, which include living with scoliosis, forced her to find solutions. Compton has been certified with the American Consul of Exercise as a Health Coach and as a personal trainer for over 25 years.

We are proud to call this power fitness couple Debbie and Norman Compton our newest Salonpas Wellness Warriors and excited about the release of their book “Stacking- Your Skeletal Blueprint for Posture.” Using a construction theme, the “Stacking Gurus” take 206 bones and build posture from the feet up, naming the muscles, ligaments and tendons, defining their jobs.

“Our book is educational, prioritizing where and how to start toward integrated fitness; explained in an easy to understand way. Thinking from your bones out will help the reader envision the skeleton, bringing new flow and foundation to fitness routines,” says Norm Compton.

Deb continues, “Whether you are a beginner or a competitive athlete recovering from injury, Stacking must be part of the process or the results will be disappointing. These challenging foundational changes are necessary if getting better is part of your plan.” As they say, “If there’s a muscle there’s a reason.”  Salonpas sat down with the Comptons to learn more about stacking and how they manage to be ageless

What is “stacking” and how was this therapy developed?

Trial and error. With every injury Norm had as a stuntman brought new awareness on what was needed to come back completely after what we considered to be an incomplete therapy.

Tell us about your new book “Stacking: Your Skeletal Blueprint for Posture” and how it can help people reduce pain and gain increased flexibility?

This is an education, not a workout book, though we do add exercises of “try this” in every chapter By using a construction theme we explain in an easy to understand way, how to build a strong skeletal stack starting from the bottom up and from the bones out. The challenges from clients that have crossed our path, as well as our own issues are the examples of what can go wrong at every level and what it takes to reverse the damage.

Our assessment process teaches us where these breakdowns are so that we can establish your strongest foundation and build from there. Stacking puts “power” into your posture which will give you your greatest defense against the aging body’s number one enemy…GRAVITY!

Describe a typical day for each of you.

Our work schedules vary a lot when it comes to hours and days. We have managed to develop some healthy habits when it comes to eating just to reduce the possibilities of not being prepared. Whether starting the day for work or workout we have a protein shake to take morning vitamins, as well as, either oatmeal or yogurt – both with berries. As far as the protein we have tried many through the years, but we now use a plant-based protein or a Collagen peptides protein. On weekends, we sometimes have a bigger breakfast.

We each take food with us to work so we get what we want, when we want. This includes a flax gluten-free muffin, one or two fruits, a serving of fresh greens, sometimes a cut bell pepper then a source of protein.  Every day presents different times for getting a workout in. If Norm doesn’t have to be at work before 6:00 am,  he will try to get it in first. Debbie’s usually happens during an opening in the afternoon. We both find different types of circuits help us give the full body attention when we don’t know how many days will be possible. We always workout together on the weekends. If weather allows, we take it outside. We are fortunate to live at the beach, so great choices. Throughout a long walk we add body-weight exercises such as walking lunges, planks, footwork, balancing and stairs or hills. We both have jobs that can be physically demanding so the constant use of “stacking” principles has kept us safer, as well as, not as fatigued.

If Norm’s workday allows we have dinner at home together. Still, keep it simple and balanced. Always a big salad, green vegetable, and protein. We sometimes add sweet potatoes or rice.

What type of clients come to you?  Please relay a compelling before and after with a client or two.

Through the years we have had every age and fitness level ask for help. Many have a structural issue, which has caused them not to trust themselves on working out safely. There are the ones that have tried off and on to get in better shape and don’t know what they are doing wrong since they never get the results expected.

Assessments are eye-opening to our clients.  They end up learning and understanding their bodies better. For example, a man came to Deb when he was in his mid 60’s. When he was in his early 20’s he had a terrible car accident. Doctors literally had to put him back together – a rod down one thigh, reconstructed elbow and ankle requiring pins and screws, knee, shoulder and spine damage. After a year of rehab he started trying to find how to stay strong safely. He worked with several trainers and just accepted that his pain and discomfort was the price of his previous injuries. Then he came to us.  Deb immediately went through our assessments of every joint and limb. What became obvious was how much restriction existed – this translates into extreme tightness in muscles and connectors causing the pain. This didn’t allow him to stack correctly or create a level foundation. He loaded those strained muscles and connectors with every move. It took us several months to unlock these issues and create that balance that he needed. He not only works out pain-free now but has added extreme hiking into his life –including climbing Mount Kilimanjaro.

If someone has been sedentary all their life, is it too late to start exercising when you are 50+?

It is never, ever too late to start exercising, period! A few years back a woman came to Deb wanting to know if she would take on her 90-year-old grandfather as a client, Deb agreed. When someone hasn’t worked out in over 40 years you don’t put them through the “Biggest Loser” routine, instead, you teach reaction drills as well as body weight awareness and control. One day the daughter asked why her father, at 90 had to learn how to squat? Deb’s reply was, “He’s gotta get up from a toilet, doesn’t he?” We believe in being strong and mobile until you decide you’re done!

As a couple that works together, are there unique challenges?  Please share any advice.

Though we have been together for over 40 years we have never worked together in business. This is all new for us. Through this process, we have learned the most important step for us was learning to identify each other’s strengths and allow those strengths to be heard. Of course, good communication is key! We are learning to communicate in new ways to make the best use of our limited time.

You both look amazing for any age.  Please tell us about your daily nutrition and exercise habits.

We have been working out together ever since we met. We believe in and are students of the great Jack LaLanne. As a matter of fact, our friends call us Jack and Jill LaLanne! We consider that a great compliment.

For the last few years, we have created different combinations of exercise that strengthen our posture muscles in forms of circuits. We always favor free weights, body weight, balls and bands over machines. Olympic lifts and plyometrics are also tools we use. These tools allow us to guide and train others regardless of their fitness level. It’s all about moving and challenging your body in all ranges of motion and teaching your muscles how to control your bones. Again, try and get in at least one workout a week and you’ll want to do more!

We try not to over think food – get a healthy protein, fruit, vegetables, some good fat and plenty of water. As far as nutrition, we work with doctors that take food allergies seriously and through annual blood work monitor which supplements are needed. We aren’t the same. This actually will save you money if you don’t play doctor and take only the things you need. We are not perfect but always making an effort.

For more information on living a healthy lifestyle, please “like” Salonpas on Facebook and follow us on Twitter and Google Plus!

We were so excited to be on Health Professionals Radio talking about our book “Stacking – Your Skeletal Blueprint for Posture” and our unique approach to fitness. Listen for some

Stacking tips!

Guests: Debbie and Norman Compton

Presenter: Neal Howard

Guest Bio: Health and fitness coaches, Deb and Norm, have been rocking it for a combined 80 years. Norm started his career as a Hollywood Stuntman on the TV show “Magnum PI.” Then at the age of 47 became Dwayne “The Rock” Johnsons stunt double on his debut blockbuster movie “The Scorpion King.” Deb, a medical exercise specialist, calls Norm her science project because of all the times she’s had to put him back together so many times. Deb’s specialty, working with the special needs population and those with serious issues such as Parkinson’s disease, knee, hip and shoulder replacements, fused disks, upper and lower, spina bifida, she strives to find answers for the injured who come to her looking for help. Also, dealing with her own issues like living with scoliosis forced her to find solutions. Deb and Norm Compton live what they preach! Compton has been medically certified with the American Consul of Exercise as a Health Coach and as a personal trainer for over 25 years.

Segment Overview: Debbie and Norman Compton discuss their recently released book “Stacking – Your Skeletal Blueprint for Posture” and their unique approach to fitness.

Neal Howard: Welcome to Health Professional Radio. I’m your host Neil Howard and I’m glad that you could join us today. Our guests in studio today are Debbie and Norman Compton and they’re joining us here on the program to discuss their recently released book, “Stacking-Your Skeletal Blueprint for Posture. They’re also going to talk about their unique approach to fitness and give us a little insight into what it is they do?, where they do it? and who they do it for? Kind of introducing a new discipline in fitness. Welcome to the program both Debbie and Norm. How are you both today?

Debbie Compton: Hi, good morning.

Norman Compton: Hi, good morning and thank you very much for allowing us on your show.

N: Now, you two are fitness powerhouses. You’ve been at it for quite a while. And Norm, why don’t you give our listeners just a little bit of background about yourself to show just how varied your background is?

C: I was born and raised in a town called Kailua, on the island of Oahu in the great state of Hawaii. And living there, I’ve always been active in all the sports from football, soccer, baseball. That’s the nice thing about our age as sports people growing up is that back then, we didn’t just hone in on one sport. When you were 8 years old, you played a lot of sports. We didn’t just play age sport. And then I met Debbie while in Hawaii and I was only 20 years old at that time and she just graduated from college. And we went on our first date. She was visiting Hawaii and never left.

N: Quite an impact Norm.

C: I was really smooth at 20.

N: Little did she know.

C: Little did she know. But one of our first dates that we did is, it’s kind of interesting because it really comes all the way back to our book here. But our first date that we did, we went jogging around in Waikiki on a park called Kapiolani Park and I noticed that while we were jogging that her feet were not pointed like a jogger. It would point their feet which is important when they are running. She was pointing her feet like a ballerina which points her feet outwards the side. And I knew that something was going to happen to her knees if she didn’t correct that. And so our first date, it was me trying to correct her feet. I’ve had no idea what I was doing. I was just saying that it needs to go because this way this is how we run.

D: He thought it looks funny. But I was a ballerina. I’d grown up in dance classes as a young girl. So that influences me and it gave us a lot of insight of how life can shape us even from childhood.
C: We went to the beach and then when I saw her feet, she had like beautiful feet and she said, “They were pointed in the wrong direction.”. And then I became a stuntman in the movie industry on “Magnum PI” when I started filming. I used to be a performer in Hawaii where I had a group and we do all the popular songs of that time. As a matter of fact, the place that I sang at was owned by the Denver Broncos. The owner of the Denver Broncos, Mr. Pat Bowlen and he owns a restaurant in Hawaii that I sang at. And while singing there, Tom Selleck used to come in on a nightly basis and we became friends and we started playing softball against each other and they saw that I was a good athlete and they asked me if I’d be interested in getting into a fight with Tom. I said, “Okay sure, why not?”. I ended up doing about 20 episodes with Magnum PI and we became real good friends. I get to know his whole family, his parents and his brothers and they all came to Hawaii to visit. And then we decided to kind of get more serious about that and move here to LA. And while in LA, while I was trying to become a serious stuntman, my wife and I, while she was looking for something to do, we both got certified and she started taking it really serious while I was trying to take this stunt work a little more serious.

N: Were you interested in fitness and health before you got your feet analyzed by your future husband or is that something that you’ve been thinking about?

D: No. I had always found it very interesting and intriguing and that’s just how the body function moved. And in college, my electives would always be something like gymnastics or something just because I always wanted to be physically aware. So I found it intriguing that he pointed that out about my feet and I took it on as a challenge.

C: But then I took her in a totally different direction. Back in those days, we used to lift at our gym. We did what we called the Football Lesson, which was the big three, which was bench press, squats and power clean. And her, never ever lifting weights before, I mean not knowing any other lifts, that’s what I taught her how to lift. So that’s our first list. It was learning how to do the squats, the power cleans and bench press.

D: And I loved it. You either get this and find it intriguing to understand how your body functions or you don’t. And so, we’re hoping that when we present things very simplistic and I guess, everyday language instead of science language and to make people be more interested. When I started out also just teaching aerobic classes, in the 80s that was a big thing.

C: Actually, Debbie was the first personal trainer in Hawaii. No one else is doing it and somebody actually started paying her and she worked out as a trainer for Sylvester Stallone’s wife Sasha, his first wife. We were good friends. The Stallones and us, we’re good friends when we’re in Hawaii.

N: So this book, Stacking – Your Skeletal Blueprint for Posture, you said that your analysis of Debbie’s feet would kind of lead up to the writing of this book. Talk about this book and it’s intriguing title. What exactly is “Stacking?”

C: What it was, is that Debbie and I, we’ve had to come up with a process in order for us to get our bodies and we were mainly focused on us and it just so happens that Debbie was working with people that had special needs and whatever we did for us seemed to work for them. And whenever I was injured in a stunt, we would start with our process that Debbie had been using and it would be starting at the feet. Our feet are the most important thing. And what’s interesting is that how little attention is paid to the feet but the feet are the number one thing on every endeavor, or any adventure, any sports that we do. The feet are the number one thing to touch the ground. Everything else is a distant second, a distant second. And if you ever been into a gym and seeing anybody doing footwork, just feet, no, no. We’re asking our feet to carry our bodies. We’re asking them to put shoes on it first off and then carry our bodies to walk, what she meant to walk on the ground, walking, all these different things. And then when you have to pick something up, we’re loading it even more and so we’re willing to do chest, and we’re willing to do arms and we’re willing to do everything but our feet actually the ones that are doing the work.

D: And the safety of every joint above it is depending on the feet being level and strong.

C: If you think of it as your house and let’s see, like in California, you had earthquake and the foundation was bulky. Well, you couldn’t just build on that house again, down that foundation until you fixed it. And so our whole thing is let’s start at the feet and let’s build a strong skeleton on the way up. Let’s get our feet strong first and then let’s stack on top of it correctly and when we stack, that’s when all the bones kind of the fall into their pockets and and if you see that correct spot and when all the ligaments are at their exact length. So now we’re living in a pain-free zone. When you’re strong there in that pain-free zone, we call that “Neutral.”, when you’re strong in neutral, you’re strong everywhere.

N: Well, we’d like to get a copy of your book, where can we go online and get a copy of Stacking – Your Skeletal Blueprint for Posture?

D: We are on Amazon and we’re also available on Kindle, eBooks and Barnes & Noble.

C: Everywhere, ebooks, everywhere that’s on the Internet. And we do our lecture workshops all over time. Right now, we just finished one at Torrance Memorial Hospital for the Dental Hygienists Association. And so we’re just now stepping outside of the box and looking at what’s the possibility for us.

N: Great. Well, I appreciate you coming in and speaking with me today both Debbie and Norman Compton discussing their recently released book, Stacking – Your Skeletal Blueprint for Posture and giving us some insight into their very unique approach to fitness. Thank you both for joining us today.

C: Thank you Neal.

D: Thank you Neal.

N: You’ve been listening to Health Professional Radio, I’m your host Neal Howard. Transcripts and audio of this program are available at healthprofessionalradio.com.au and also at hpr.fm. You can subscribe to this podcast on iTunes, listen in and download at SoundCloud and be sure and visit our affiliates page at healthprofessionalradio.com.au.