So, you have decided to work out!

•  If you are new to this, it is not easy!
• If you’re serious, you need to make it a habit!

 Start as if you intend to keep it up. Pick exercises or movements you like, do them regularly and not too hard!

My ego has often told me I can do it, and I can do it harder, so I do it harder.

 But, then after several days, I just don’t feel like exercising, so I skip it, maybe even for several days, and at the time, I am not sure why. But whatever the reason, I have lost a few workouts.

 This is an example of overtraining! I have been guilty of this, many times over the years. It slows down your progress and often stops the whole program of improving fitness.

 When I do a workout or an exercise that is fun and feels good, I now concentrate on remembering that feeling. I try hard not to overdo it. I like feeling the muscles all over my body, it makes me feel alive.

 Start slow and easy. It takes time build your cardio and add muscle strength. If you ov...

My Experience with Open Heart Surgery

by Ron La Fournie

For most of my life, exercise and heart disease lived in completely separate boxes in my mind. You either had a heart problem or you exercised. It never crossed my mind that one day I might need to learn how to be physically active with heart disease—never mind high blood pressure—let alone that it could even be done safely.

I was born with a slight heart murmur, but it never slowed me down. I exercised regularly, followed structured workout programs, and assumed my heart was just fine. As it turned out, that murmur was caused by a leaky mitral valve. One of the valves in my heart wasn’t closing properly, allowing blood to flow backward after each beat. For years, it caused no real trouble and stayed quietly in the background.

Everything changed in early 2016.

I developed a severe lung infection after having pneumonia multiple times. This one lingered for months. My energy disappeared. I stopped sleeping properly because I co...

Metabolic Disease:

What It Is, Why It Happens, and How Seniors Can Fight Back

By Ron La Fournie — SeniorsFitnesswithRon.com

Metabolic disease is a term most people have heard, but very few understand — even though millions of us are living with it every day. In my coaching work with seniors, and in my own journey to my 79^th year, I’ve learned that metabolic disease is one of the most important health challenges of our time. And the truth is that many people don’t even know they have it until the symptoms have piled up so high they can no longer be ignored.

Metabolic disease isn’t a single diagnosis. It’s a cluster of problems — each one slowly nudging the body off course. Left alone, they rob us of energy, mobility, and, eventually, our independence. With the right mix of lifestyle changes, they can be slowed, improved, and even reversed.

WHAT IS METABOLIC DISEASE?

Metabolic disease (also called metabolic syndrome) is a collection of related health issues that tend to occur toget...

Causes of Aging and Death

By Ron La Fournie – SeniorsFitnesswithRon.com

Most people don’t like talking about death. I understand that. But avoiding the topic doesn’t change the reality. One day, every one of us will face our final chapter—so the real question is: How much influence do we have over how that part of our life unfolds?

More than most people think.

When I wrote ‘Fitness Saved My Life’, I talked a lot about personal responsibility—how small daily decisions can change the entire trajectory of your health, what I called, ‘Raising My Aging Curve’. That message matters even more when we look at what actually ends our lives. Not to scare anyone, but to empower you. When you understand the causes of death, you also understand the causes of life—longer life, better life, and stronger life.

The Big Four

Across Canada, the United States, and most of the developed world, four categories account for the majority of deaths:

1. Heart Disease

Still the number one caus...

Common Sense Nutrition

By Ron La Fournie

Internal Lnks

You Have Cancer There

Most people think nutrition is complicated. They jump from diet to diet, follow rules they can’t remember, count things they don’t understand, and eventually give up because life gets in the way. But Common Sense Nutrition isn’t a diet. It’s a lifestyle component—simple, sustainable, and designed to work alongside your fitness goals. You can follow it anywhere, at any age, with trackable results that show up in how you feel, how you move, and how you live.

For decades, I’ve watched people struggle with food because they were told it had to be difficult. The truth is the exact opposite. Your body knows what to do when you feed it real food. What it can’t do is thrive on ultra-processed products engineered in manufacturing plants. So, we remove the confusion and return to the basics—foods humans have eaten for thousands of years, long before the modern food industry complicated our health.

The Prescribed F...

This is not my video, but after I had a stroke in August 2025, i stumbled across this, and it struck a nerve, so I wanted to share it.

Go to this video:

https://www.youtube.com/watch?v=llNuYpNLN_E&t=801s

What would you do if your heart failed, you had a stroke, and then you got cancer — all after retirement?

Ron La Fournie chose to fight back — with fitness, both Exercise and Nutrition.

At 78, Ron is not only surviving — he’s thriving. As a certified senior fitness trainer and a three-time medical survivor, he shares the path that gave him strength, hope, and a second chance.

Inside this book, you’ll learn:

• How Ron rebuilt his body and mind after surgery, stroke, and cancer
• Simple fitness routines that work — even at 60, 70, or beyond
• A simple logical approach to nutrition that keeps on learning & growing
• The mindset that keeps him going — and how it can change your life too

This isn’t just a recovery story. It’s a roadmap for thriving in the second half of life.

About the Author

Ron La Fournie is a certified senior fitness trainer and a three-time medical survivor. With decades of real-world experience and the heart of a coach, he helps seniors stay strong, mobile, an...

Stand with the balls of your feet just over the edge of the step. This way, you can lower your heels and get a great stretch in the calf muscles. Hold for several seconds, then move up onto your toes and hold that position for the same amount of time.

Please hold onto the stair railing for your safety.

Exercising with Arthritis is critical. It helps reduce pain, retain range of motion and build or retain strength. Do this routine a couple of times each week.

Why Seed Oils Are Bad for Our Health

By Ron La Fournie

For years we have been told that fat was the enemy. Eat less fat, avoid butter, switch to “heart‑healthy” oils, and everything would take care of itself. Like many people, I followed that advice because it came from authorities we were supposed to trust.

What I’ve learned since—through study, experience, and watching my own health change—is that the real issue isn’t fat itself. It’s which fats we eat, how they’re made, and what they do inside the body.

This isn’t a diet. It’s about understanding fuel. And if you want your body to work well for decades, you need to know what you’re putting in the tank.

How Seed Oils Are Made

Seed oils include canola, soybean, corn, sunflower, safflower, cottonseed, and what’s often labeled simply as “healthy vegetable oil.” These oils come from hard seeds that don’t naturally release oil, so manufacturers use an industrial process.

The seeds are crushed and heated, then a chemical solvent cal...