Start Your Morning Right

I am often asked, "What do YOUR mornings look like Kathie?" Well, I will tell you.

I've always been one to sleep. I love my sleep so if the thought of waking up before the crack of dawn makes you sick. Listen up, this WILL drastically change your life.

I have also been nicknamed "routine" by my son who travels all the time - like his dad. Not my thing, I know I am weird but blame it on my PTSD because that is why. 

Besides I have found pleasure in simple things. I find creativity in my day-to-day routine. And I am profoundly happy - every single day.

This may make you nauseous  but bear with me.It hasn't always been this way.

I have, after all, created all of this because I stopped mind screwing myself out of health, happiness, wealth, and abundance. It is a process! And it is what I teach!

My mornings start with an alarm at 4:30 AM. Eddie has to get up earlier than me so that is technically his alarm. I am out of bed by 5:15 though.

In those 45 minutes, I:

  • Contemplate my...
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TW Davis YMCA is Closed Permanently

fitness fitness after 50 Nov 22, 2021

The YMCA is not so "C" anymore and here's why.

Over the weekend I posted in my stories about the YMCA closing permanently after closing for over a year with COVID.

They fired everyone, myself included, via email. Listed below.  Rude and shocking!!

The email came just days after the CEO of OCuSOFT told me they were going to re-open the gym. So naturally, I thought the YMCA was following suit.

Mind you in December of 2020 I had been with this YMCA for 20 years. I basically "grew up" there in my fitness career. And my boys were little when I exercised there.

But they fired us all. Here's the email:

TW Davis YMCA Family, 
The COVID-19 pandemic has been difficult for us all. The YMCA of Greater Houston was not immune to the devastation and was greatly impacted. With a $50 million revenue loss, it forced us to strategically evaluate the best way in which to adapt in order to resume our membership and wellness operations in a new and...
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10 Tips to Beat Insomnia

We all fall victim to insomnia from time to time. Wouldn't you like a way around that? It's aggravating. 

But here are 10 tips to beat insomnia!

1. Limit work-related and social media activities in bed. The bed is for sleeping and having sex. If you suffer from insomnia activities such as working from the bed or checking your phone can increase alertness and make it difficult to sleep. 

2. Wake up at the same time each day. While sleeping late on the weekends can be tempting especially if you had trouble sleeping during the week. This is not healthy if you suffer from insomnia. It is better for you to train your body to wake up at a certain time every day.

3. Eliminate alcohol and stimulants like caffeine and nicotine. Caffeine can affect your body for several hours after consumption. And alcohol can make you drowsy but can also cause you to have disruptive sleep. And if you take medications that affect your sleep talk to your doctor about times of day to take the...

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Calories Burned While Sleeping

Did you know that you burn calories when you sleep?

This question was asked of me by a friend who uses Noom - a mindset app on weight loss. Link to the app right here!

You sure do! And let's discuss.

You have something called a basal metabolic rate which means you burn so many calories around the clock, even when doing no certain activity like sleeping.

Click Here for a calculator to figure out your BMR now.

However, there are several factors that come into play as to how little or how much you do burn. They are as follows:

  • Body fat percentage (this is not the same thing as BMI which is just your height divided by your weight in metric terms). The more muscle you have on your body the more calories you burn. AND the more fat you have on your body the fewer calories you burn. 
  • Doing cardiovascular exercise regularly will also burn more calories around the clock. Why? Because you have trained your heart effectively and therefore it burns more calories. BTW this also...
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Knee Strengthening Exercises

fitness fitness after 50 Oct 28, 2021

 One of the number one questions I am asked is:  "How to prevent knee pain when I exercise?"

Today I am going to give you 3 tips:

#1 Strengthen the muscles around your knees.

Your knees are the biggest joint on the body, therefore, it takes a lot of muscles to help them work properly.

I really like this video on the best knee pain exercises to strengthen those muscles that help the knees. These exercises are great to prevent knee pain too! Just sayin'! 


#2 Warm-up and stretch your muscles before and after you exercise. 

Did you know that a lot of your knee pain can have to do with tight muscles?? 

Watch the video below for great tips on keeping those muscles flexible!

Have trouble getting down on the floor? I get it. Try these stretches in bed.

Plus remember some of the stretches may be out of your range of motion. If that's the case search for other ways to stretch the muscles she talks about!


#3 A lot of times your knee pain can have to do...

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12 Healthy Gift Ideas for Grandparents

Are you looking for gifts to keep your grandparent or parent healthy and safe? Here are 12 gifts that work for that.

This list was composed by Kathie Owen, Certified Specialist in Senior Fitness since 2004 and Silver Sneakers Instructor since 2006.


This article contains affiliate links. For more information head on over to my privacy policy.

1. As we age we lose balance. We all need to practice balance and these little disks help you accomplish just that and more. The disk comes with instruction manual and exercise ideas.


2. A foam roller is not just for the gym. You can work on muscle tightness right in the chair you sit in all day. You can even use this on your grandparent or family member and roll out tight muscles!

3. Did you know that a fall is the main cause of injury in older adults? Apple Smart Watch that detects a fall and will even call EMS. You can use the smart watch for fitness and many other tracking...

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Mindset Changes for The Season

What is the absolute best thing about fall?

 For me, this season is a time of change and to reflect on what we need to let go of, like the leaves falling from the trees.

 Of course, I love the feeling of this time of year, too! The seasons are changing and holidays are coming.

As for mindset though I look at this season like this:

  • Where do your habits stand right now? Is there anything you'd like to change?
  • Going into the holidays, how solid are you in your habits for health and wellness?
  • Where is your mindset around food going into the holidays?
  • Where can you change things now so you will be ready for the season?

Remember only strive to be 1% better today than yesterday. It's easier that way and changes are made that way. True and lasting changes are made that way.

What’s the change of season mean to you?

Need help with your habits and more tips? Be sure to sign up below so you don't miss a thing and stay on track with your mindset and fitness! Hope to see you...

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Benefits of An Apple Watch for Seniors

I'll never forget the day I was personal training one of my Silver Sneaker Clients at the YMCA. I knew her fitness level well and thought everything was going fine. When all of a sudden she said, "I'm not feeling too well Kathie." Her face became pale, her eyes rolled back in her head, and she collapsed on the floor.

Immediately I went into the mode I had been instructed on in the many CPR courses I had taken, even though I was honestly scared to death! This had never happened to me in all my 15 years of training. 

"Hey, Joseph! Call 911! Sally bring me the safety kit." I somehow calmly blurted out.

Next thing I know I hear my client's Apple Watch talking to me. "Hello, it's 911 we sense a fall, we will call EMS right away. Are you OK?"

To make a long story short, everything turned out okay. EMS came and my client was fine. She had gotten overheated.

My point in telling you this is the fact that an Apple Watch can save your life!

Not only that but I utilize the stats on an...

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6 Causes of Brain Fog and What You Can Do About It!

Brain fog is a prevalent factor in today's world.

Here are 6 known causes for it and how you can treat it.

Once you identify the cause you can begin to come up with a solution. Let me give you a hint, exercise and sleep help tremendously. I can help you with this.

Hormonal changes can and does trigger brain fog. I have had many of my clients suffer from brain fog. Levels of the hormones progesterone and estrogen increase during pregnancy. This change can affect memory and cause short-term cognitive impairment. Similarly, a drop in estrogen level during menopause can cause forgetfulness, poor concentration, and cloudy thinking.

2. Lack of quality Poor sleep quality can interfere with how well your brain functions. Aim for 8 to 9 hours of sleep per night. Sleeping too little can lead to poor concentration and cloudy thought. Need some tips for quality sleep?

Chronic stress can increase blood pressure, weaken the immune system, and trigger depression. It can also cause mental fatigue....

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Prevent Cortisol Release Like This

Cortisol can be released into the body and can cause a number of things to become abnormal. Here are just 3 of the things that PREVENT cortisol release:

1. Meditation. If fight or flight causes cortisol release then we need to combat that cause with something that relaxes us. Meditation can do just that. When you meditate you combat those stressors by relaxing into the moment and being present to the present which spills over into your day.

2. Strength train. Add strength training to your regimen to combat hormonal imbalance. The best type of strength training you can do is tough enough that it leaves you feeling challenged or 70% of your one-rep max Each muscle group needs about 12 sets per week for a great enough challenge to prevent cortisol overload! And yes, you can do this at home with little to no weight.

3. High-Intensity Interval Training HIIT. As opposed to slow and steady-state cardio which actually activates cortisol release, introduce HIIT or High-Intensity Interval...

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