Refuse to be Defined by an Age at Any Stage

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Refuse to be Defined by an Age at Any Stage

At the age of 60, Jackie Kennedy sought my help in a training program because she felt she was losing her youthful edge. As an accomplished equestrian she had always been a fearless rider and she realized she was becoming more cautious with age. She knew that strength training could help.

For more than three decades, it has been my mission to integrate physical fitness into my clients’ routines for them to achieve a healthy, active and productive life. Now I can help you embark on the exciting journey of designing and experiencing your ideal vitality plan through an online community of our peers called Vitality Society.

Vitality Society is hosting my LIVE online course called “Stay Strong, Stretched and Stable,” a four-part weekly series. Here you will meet people at your stage of life who share your interests and challenges. Together we’ll explore the latest longevity research on how to maintain your physical and mental fitness. We will sort through all the conflicting headlines and help you to make informed decisions about what makes sense for your own fitness routine.

Take the “Vitality Vow!” Join me for inspiration, motivation and information offered with functional exercise segments with easy-to-follow methods that you can do anytime, anyplace, no equipment required. We’ll explore the latest cardio trends, functional strength training, limbering stretches and the transformative effect of physical activity on the brain.

The four sessions are:

Session #1: Add Years to Your Life with Cardio

Cardiorespiratory fitness is one of the leading predictors of longevity and health. It is also the foundation for improving cognitive and brain health.

  • How much cardio do you need to do, how hard do you need to work to achieve your goals?
  • How do you measure intensity?
  • What about steps? How many?
  • What are the inherent risks of a sedentary lifestyle?
  • What is the big deal about HIIT (High Intensity Interval Training)?
  • What to do about belly fat?
  • How can you spice up your cardio routine to stimulate more areas of the brain?

Session #2:  Stay Active with Strength Training

What is “functional fitness”? It’s what we need in our day-to-day lives to accomplish what we want to:

  • Keep up with daily routines
  • Participate in family activities
  • Stay fit for travel and active vacations
  • Play sports like golf and tennis
  • Get out and about more

The “4 for Life” exercises provide a foundation of proper form, alignment and stabilization techniques. Use your muscles consciously to improve your posture and prevent falls.

Session #3:  Stay Supple with Stretching

This session will focus on two types of flexibility exercises: limbering or range of motion (ROM) and stretching. We will do simple exercises for the following:

  • Limbering exercises from head to toe on the side of your bed
  • Neck stretches to relieve neck tension
  • Chest and shoulder stretches to improve posture
  • Leg stretches to improve walking ability and reduce the risk of falling
  • End-of-day couch stretches

Reduce the risk of falls and fractures:

  • Strengthen upper and lower leg for stability
  • Stretch major muscles of the legs: quads, hamstrings, calves
  • Work on posture to align your center of gravity
  • Practice balance exercises
  • Improve coordination and reaction time

Session #4:  Flex Your Mental Muscle with Exercise

Did you know that the benefits of aerobic exercise include cutting your lifetime risk of Alzheimer’s in half and the risk of general dementia by 60%?

  • Studies show that both aerobic exercise and strength training can beneficially change the structure of the brain and produce improvements in memory.
  • The brain retains plasticity, the capacity to be re-shaped throughout our lifetimes.
  • Plasticity is important for learning, memory and motor skill coordination.
  • As you pump up your muscles, you also pump up your brain volume.

In this session we’ll explore how much exercise you need to keep your brain sharp and what types are best.

REGISTER HERE: for the LIVE online course via Zoom, easy to access, easy to use, available world-wide.

© Copyright – Joan L. Pagano.  All Rights Reserved Worldwide.


  • Joan Pagano

    Joan Pagano has specialized in strength training for women since 1988 – training, teaching, and writing books on the subject, including Strength Training Exercises for Women (DK, 2014). When the health benefits of strength training started making headlines in the 1990s, and in particular how weight training could protect the bones and prevent osteoporosis, it was a natural segue for her. At that time, Joan was developing and delivering fitness training guidelines for osteoporosis to national audiences of exercise professionals. Currently Joan is recognized by the industry as a leading authority on exercise program design for osteoporosis. She is certified as an Exercise Physiologist by the American College of Sports Medicine (ACSM) and is on the Ambassadors Leadership Council for the National Osteoporosis Foundation. Visit Joan at:

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