I’m joined by Rico Caveglia, a speaker, author, personal trainer, and health coach with over 40 years of experience in the wellness space. Rico is living, breathing proof that improving your daily habits help you feel younger while growing older. Although he’s approaching his 80th birthday, his strength and mobility skills put his true Fitness Age at 35 years old. We discuss how he’s embracing the aging process, his tips for tapping into the mind-body connection during exercise, and the philosophy behind his signature Fast Fit 17 Fitness System.
I’m joined by Rico Caveglia, a speaker, author, personal trainer, and health coach with over 40 years of experience in the wellness space. Rico is living, breathing proof that improving your daily habits help you feel younger while growing older. Although he’s approaching his 80th birthday, his strength and mobility skills put his true Fitness Age at 35 years old. We discuss how he’s embracing the aging process, his tips for tapping into the mind-body connection during exercise, and the philosophy behind his signature Fast Fit 17 Fitness System.
Through his seven decades of experience, Rico has lived by the mantra, “if you do it every day, you can do it every day.” In other words, it’s important to continue to use your body and maintain high functionality as you age. There are so many basic tasks that we perform everyday, like breathing, sleeping, and moving, and Rico explains why it’s so important to do them to the best of our ability. He shares simple ways to improve lung capacity and his approach to effective, quality workouts.
Perhaps one of the most profound takeaways from his years in the health industry is that there is a greater purpose to staying mentally, physically, and emotionally fit as we age. As a society, it’s crucial that we stay alive longer to give back our knowledge and wisdom to younger generations. By prioritizing our health, we’re adding to the success and stability of the world around us. Listen in to hear our conversation about celebrating movement as we age.
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[00:00:00] Dana Frost: Welcome to Vitally You, a podcast created to introduce you to the tools that will be your roadmap for feeling younger while growing older. I'm your host, Dana Frost, a wellness expert, life coach and energy medicine practitioner. Here's what you can expect: conversations about vitality from the inside out with guests experts in the field of health, culture, and spirituality.
And solo episodes along the way from me, where I do deep dives into the topics of aging, heart intelligence, energy medicine, and your innate capacity to heal. If you want to feel younger while growing older, this is the place for you.
Hi everyone. Thanks for joining me this week. I am talking to Ricky. COVID. Who's coming to us from San Diego. He's been a personal trainer and health coach for over 40 years. He's known as America's healthy aging trainer and creator of the ages, living lifestyle. He has a podcast, fearless aging, which is how I met him.
I'll put a link to my guest appearance on his podcast and this. Rico gets personal about his own aging journal and how he had to shift his perspective on how he uses his physical body. As he ages letting go of beloved ways of moving his body, you'll be endeared to Rico. I certainly was. As he nears his 80th birthday, he offers Sage advice that is simple.
Staying fit does not need to be that difficult or time-consuming. He confirmed my belief that having a functional body trumps being a workout. So Rico, welcome to the podcast. I'm so happy to
[00:01:39] Rico Caveglia: have you. Well, Dana, thank you so much for having me. I'm excited to be.
[00:01:45] Dana Frost: Yeah. So Rico, you are almost 80 in a few weeks.
You're going to be 80. And I was so excited in that you on your podcast and also to learn that your fitness age is 35, which is really quite remarkable. And we want to know how did you get to where you are today?
[00:02:06] Rico Caveglia: Okay, well, it's a little bit misleading. I ha I have to admit, you know, I say this age, I don't know, they, it was a company called fitness age maybe 20 years ago.
And they had their headquarters here in San Diego. And I met one of the main guys. And so they hired me to be their personal trainer at their gym at their facility. And what they had was they took a basic fitness test. This was way back from when the YFCA used to test a lot of people. So it's pretty simple, basic depth.
It's like a sit and reach. You know how far you can touch your toes. It's a basic step task to measure. Your cardiovascular fitness, uh, body fat. And then how many pushups you can do in a minute and how many sit-ups you can do in a minute. And so the YFCA had, had tested people with this, these five tests, many, many years, all across the country, and they had all this data, but that's before they had computers and stuff, you know, so fitness age took all their data and put it in computers.
So they were able to determine if you were eight, say H. Here's the average night, you should be able to do this on each one of those things. So they had that big idea. Was that okay? So we're going to make these kiosks for all the, all the senior centers all around the United States. And they can have their customers come in and they'll test them.
And of course, if you're 40 and your fitness is, comes out 50, you're going to go, oh shit. You know? So they say, well, you better come in and sign up and we'll get you for your fitness. H's lower than you than what you tested for. And so, but see, all those things were pretty basic, you know, I've, I've been flexible, you know, I've been doing stretching and I've been doing push-ups and sit-ups and all that thing for so long.
All the time. So it was pretty easy for me to, you know, to do those tests. So when I first did it, my fitness age was like 20, you know, so it was pretty simple thing. And of course I've still been doing all the things all these years. So obviously as somebody who's really a fitness, who's 35. I'm not going to be as fit and as strong as somebody who's 35, you know, like, no, I mean, it just shows you what it really shows you though.
If you consistently do these things, you can stay pretty good.
[00:04:17] Dana Frost: Yeah, I think that that is a really important metrics in terms of how we age. Rico and being able to continue to use the body. The body is this biomechanical genius that has tremendous capacity. And what I have found, you know, what I saw, the way people were aging.
I'm like, I don't want to age like that. I don't want to lose my range of motion. I don't want to lose strength and we can keep what I would say. We can keep high functionality of our bodies. For really way beyond what we see. The typical aging person today. And I think that you demonstrate that if you're able to do the fitness metrics, it doesn't mean that you have to be better than that 35 year old, but it means you're using your body biomechanically.
And I think that's just wonderful because I think, you know, we age quickly when we fall, when we, you know, when we're not able to bounce back from, you know, an emotional trauma. Um, some sort of life challenge if we don't have that bounce back. And I feel like the physical body is who we are in the world that we can see with our eyes that really shows us what our vitality is.
[00:05:35] Rico Caveglia: Yeah, absolutely. Right. I think that the main point here, you know, for our listeners, this is that. You don't have to upset what most people do is just most people just say, well, that's just the way it is. You know, we're all going to get old and sick and die at this time and we're going to get weak and we might end up in a nursing home and all that stuff.
So if you just accept that and buy into that, that's what's going to happen. But this was so we're demonstrating that if you just consistently take Jerry your body and consistently do all the things that we know, eating healthy food and getting your sleep. Doing regular exercise and reducing stress, all these things, you can keep your body really fairly fit and healthy.
It doesn't matter what your age is. So that's why my age is living. Lifestyle is all about, it's about not living your life by your age and just being as healthy and as energetic as you possibly can every day. And I have to say my clients, they like to see in it is that if you do it and every day you can do it.
So today you can do a bunch of pushups and then tomorrow, or next day you do them. You can still do it too. So it doesn't matter what your age is.
[00:06:44] Dana Frost: I really think that if you can do it every day, you can do it every day. That's right. That's a brilliant, that's one that we I'm going to, I'm going to grab a hold of that.
Thank you for that. I like that. It's well, if, imagine if you wake up in the morning, And you repeated that to yourself. If you do it every day, you can do it every day. And that's that to me, I already feel energetically motivation to go do something.
[00:07:10] Rico Caveglia: Yes. A good example of that here in San Diego, uh, there's a place called LA Jolla Cove where people go swimming and even here in San Diego, the water gets cold in the wintertime that the water down in this.
But there's a, there's a club called the polar bear club and these people, they go swimming every day. No matter every day of the year, even in the summer, the water's like 75 in the winter. It's like 55, but they go every day. So they can go every day.
[00:07:39] Dana Frost: That is, I really admire that I have not jumped on the cold water thermogenic.
And cold water punching, but I really do. I see the clinical evidence behind it. And I think it's, it obviously is a very powerful way to support the body and to heal the body. And I love that that's, you know, during the pandemic, actually in the fall of 2020, going through winter of 2021, there was a, a group of Chicago ons who also.
Decided they were going to get into lake Michigan every day. And they did. And I mean like Michigan is even call is really it's below freezing as a lake, but if you do it every day, you can do it every day.
[00:08:27] Rico Caveglia: That's right. So, and I think that's a good mantra to have it. And that can apply to just about everything in your life.
Yeah, that's what I try to think of. And I think that applies to just about everything in your life. But if you, again, if you buy into that thing, that we're just going to get old and we're going to lose this and we've got to not be, so then that's, what's going to happen to you, you know, so, well, you know, my, and we have a say, we have to age, but we don't have to become old in the process.
And there's a big difference. If I may, I'll tell you that the distinction between aging and being. So you hate the desert, but definitely that's innovation is to become fully mature to reach your full potential, like find aged wine. That's good. That's what we're here for. But all the definition of all is to be worn out, used up unexcited about your life, unable to Jeffery yourself and being becoming old is pretty much, it's a choice how you care for your mind and how you care for your.
[00:09:25] Dana Frost: Perfectly said Rico. I cannot add anything to that, except you've just spoke truth. And that's really what this podcast wants to inspire Rico. This is one of the reasons I wanted to have you as a guest is because you are living it. You know, you have your going to be 80 and you're demonstrating, you're a role model for what is possible.
And we're looking for those role models. It's easy. You know, so I'm, I'll be 56 this year and I've raised five kids educated, five kids. I've been married through two years and I know just what it has taken to get to where I am today. And I don't know what, what, you know, what it's going to take. I can go back and reference, you know, my teens, my twenties, my thirties, my forties, the fifties.
But you're going to have, you know, seven full decades that you can speak to. And I think that that's really powerful Rigo to say this, you know, this is where I am, and this is what my body is capable of doing because I have these habits that I do every day and what we want for ourselves for the future.
It really adds up to these daily habits that we, that we employ.
[00:10:43] Rico Caveglia: Yeah, absolutely. That's a really good segue into what I was going to say. Everything we do in life is habits, right? And so what I've tried to do with my age is living lifestyle with my culture and with people is to let people realize that we all have habits, but a lot of our habits aren't serving us very.
So we just have to look at our habits and realize that we can change our habits so that they do service better. And so the thing is, what I've tried to do is adapt to the basic things that we all are doing already, but we're just not doing them to the best of our ability. We have to breathe. You know, we have to drink water, we have to eat food.
We have to move our body. We have to eliminate, we have to sleep. And we have to use our brain. So, but all we're already doing all those things, but we're not doing to the best of our ability, right? Most people are not doing deep breathing or breathing exercises, or they're not improving their lung capacity.
They're not drinking really healthy, purified, energized water. They're not eating really a lot of whole natural foods. They're not moving their body on a consistent basis. They probably don't have really good elimination, which is so important and they're not getting good sleep. And they're not using their brain effectively as a word.
They're not really having a mindset of, of health and wellness. So all those things they're already doing. So it doesn't take that big of a shift if you just realize I'm already doing these things, but how about if I can learn how to do them a little bit better and it's going to me.
[00:12:14] Dana Frost: Yeah, I watched you on a news cast Rico and you had, I think it was the three most important things, three or four important things to do before you exercise.
And actually you just hit on a couple of them and maybe we could go over those because it had to do with breath, right? Yeah. Do you want to share those with us?
[00:12:37] Rico Caveglia: Right. So the first thing is you always want to begin. With good posture because of the posture and the alignment that you're exercising yet.
That's the posture and alignment that you're going to create. And I see this all the time. If you go to a gym, you know, they got their head down or they're out of alignment or they're not breathing well. So let's first thing you think about is to get yourself in good, really good posture, your head up and really perfectly alignment.
And the next thing is you have to breathe. You have to coordinate your breathing with your mood. Because the reason that we fatigue, it cannot we'll do an exercise that we can't do anymore because it's lack of oxygen in the muscles. We're not getting the oxygen. So you want to get all the oxygen you possibly can.
And then you'll be a lot, you'll have more energy and stamina and strength. And then the third thing is that's really helpful is to put your. On the muscle group that you're actually using. Again, I see people in the gym that they're looking at their phone, they're listening to music, they're doing all kind of what the distracted, they're not related to what, just like anything you do.
If you're not focused on what you're doing, you're not going to be able to do it as well as you could. So if you're doing work in your chest muscles, that focus, put your attention on your chest muscles. Come on factorial, muscles, less words. So you got to have proper posture, proper breathing, and then put your attention on the muscle group that you're using and you'll get so much better results.
[00:13:59] Dana Frost: Oh, I love that. It really brings in the mind body connection. Yes. Talk to us a little bit about. There are different breathing techniques that I use that have been healing for me, breathing techniques to moderate my heart rate variability. But I would love to know because I've talked about that to our listeners, but I'd love to know a little bit about breathing during exercise.
What are some of the insights? What are the, how do we need to be thinking about the proper way to breathe so that everything is properly oxygen? Yeah. Right.
[00:14:32] Rico Caveglia: Well, basically the first thing is to be aware of your breath and make sure that you are breathing in and out pretty forcefully. And then as a general rule, whenever you're pushing, pulling, lifting, There's a strain in the most, you want to be exhaling.
And for most people, when they first talked to exercise, they just seem to naturally want to go the other way. But, but so you can't really strain your muscles and breathe in at the same time. Very well. So when you're doing the hardest part, like say you're lifting, you're pushing, you're pulling you exhale.
And then which is called the, when your, your, your lower endow. You know, whatever you're doing, the weight, or even just your body weight, which is called the century portion, then you inhale. So when you're not straining so much, you inhale. And then when you're pulling it back up and exhale, that's a perfect way to breathe while you're exercising.
And I have those, I have a couple other, two things that are kind of fun to that. Improve your lung capacity and breathing. I would like to tell people that I say, I'm going to give you a gift. I'm going to give you a gift of one of the very best tools to strengthen your lungs. What is that? And I pull out this little balloon and it's so true.
A balloon is so good. You know, you just put it in, you take a big, huge breath, blow it up, brought up like three times. So with three big breaths, you should be able to completely blow up that balloon. And that's so strengthening for the lungs. It's such a fun thing to do. I try to always keep some bloods around and blow balloons up.
It's kind of fun too.
[00:16:02] Dana Frost: That is a brilliant Pearl. My nutrition teacher would call it a clinical Pearl. That's a, I love that clinical Pearl, and I'm going to guess we're going to have a lot of people practicing that one to Ricoh. That's awesome.
[00:16:14] Rico Caveglia: I just want to say one more, really good breathing technique that strengthen your lungs.
This is a yoga breathing technique is to work your way up to where you. Let's say up to about 20 really deep breath through your nose. Like, and then you hold it for 20 seconds. You hold it, hold a day. And then exhale. It's strongly for, for 20 times and do that and worked out the way you can do that. And like about 10 times.
And so I'd like to go down to, I go to mountain by the ocean of our mountain apart. There's a sit and just do some of that breathing exercise. That's really strengthened for your lungs.
[00:16:51] Dana Frost: I really liked that. So is it, are you inhaling 20 times without exhaling?
[00:16:57] Rico Caveglia: Yeah. It's like
[00:17:02] Dana Frost: 20 sips. Yeah. 20 inhale sips.
And then you hold it and then 20 exhale
[00:17:10] Rico Caveglia: and then do it again. When you first try that as is pretty demanding, it's just gone up. So it doesn't matter how many you can do at first. Maybe you can only do two or three or four, but just keep doing it and really improve your lung capacity and strengthen your.
Triple things.
[00:17:26] Dana Frost: I really like that. Yeah. And we know that the law, it just made this connection. We know the lungs are connected with grief and I just, I don't know. I was thinking it's a, it's a really good exercise to get us connected to our lungs because I think. We tend to, to, you know, we have to breathe.
That's part of the autonomic nervous system. And oftentimes we're not even really connected to that organ in our body. And that I'm imagining that particular exercise would really bring our attention and awareness to the lungs. And. Quite possibly really help us to connect to if there's any grief in our life and, and releasing with that long, you know, taking it in and then releasing without long exhale too.
That's that's another really great recommendation. Thank you so much. We go. Sure. So Rico, you, you have, you offer several different programs. And the one I found particularly interesting is called the fast fit 17 fitness system. And I believe it's 17 minutes of exercise twice a week. Is that right? Do you want to tell us about that?
[00:18:36] Rico Caveglia: Yeah, absolutely. Till I came up with that and, you know, because everybody knows what's the biggest excuse for not getting. Uh, I'm too busy. I haven't got time, you know, it's like, I was thinking about this. Okay. You don't, haven't got time. Well, you do have time to lay me skews, but that's still the biggest excuse.
I just don't have time. I'm too busy and all this stuff. So what I realized was obviously with a 17 minute workout twice a week, you're like, you're not going to be a bodybuilder. You're not going to build big muscles. But I'll tell you how you do it, but you can definitely strengthen your muscles. You can tone up your muscles and you can get yourself, your body in good shape with just that amount.
And so here's the way you do it. You only have to do one set of exercise for each body part, you know, one for your chest, your shoulders, your back, your legs, and all that, your core muscles, but you do it, but the repetitions are done really slow. So you must be them. I always exercise real fast and you're just using.
So, when I came up with is let's say you're doing a bicep curl with a dumbbell or anything. So you come up in one twos, like one, two up, and then it's four caps down 1, 2, 3, 4, and then up again, 1, 2, 1, 2, 3, 4, and that's so much harder. So one of my sayings to that, I always love to tell my clients is that slower is harder and slower.
And when you move slowly, it's ran like that. You're going to strain yourself or hurt yourself. And it's a heck of a lot harder people don't get it at first, they go, okay, it's flawed. It's kind of no fun. And also they go, whoa, even a small weight or any kind of resistance, whatever you're using, even just your body weight, you know, try doing a pushup like that.
1, 2, 3, 4 down at one, two up. Oh my gosh. It's I mean, if you just bounce them up like this, yeah. You can knock off 40. Mm. But try and do that many like that. And so you get better results in a ratio of short amount of time. So I developed the whole system of just one exercise, you know, like squats, you know, for your legs and whatever it is, you know, bicep, curls, tricep, maybe a plank.
I don't remember exactly what I did, but there's a, probably about eight different exercises. And if you just do one set, you know, that slow count, you can actually do them all within 17 minute period. And so, and then you don't have to do that like twice a week and you can get some pretty good, really good results.
[00:21:05] Dana Frost: Well, I think that for busy people, that's a great suggestion. And I remember when I was my most fit from a strength perspective. Cause I think there are other, there are some other metrics in terms of how we feel in our bodies. But when I was the strongest, I was working out with the trainer in Brazil and we worked out twice a week.
And we did the slow, nothing was fast. She counted and it was very slow. It was just twice a
[00:21:33] Rico Caveglia: week. Yeah,
[00:21:36] Dana Frost: it was twice a week. And we were together. We worked out, I would say for 50 minutes and honestly I built a lot of really good muscle. So that definitely rings true for me.
[00:21:50] Rico Caveglia: As we age too, it takes longer for our body to recover from exercise.
So it's actually good to have at least two to three days in between. If you work one particular muscle group really intensely, then you need to rest it up for at least two or three days. You don't need to do that every, every day. You know, you can get five more that when you're. So you actually don't have to have to do that.
So often, just even two times a week, that's just for strength and flexibility for strength and fitness, but, but often that's that applies to, uh, aerobic fitness, as well as, you know, these days to, you know, within 15 to 17 minutes of some kind of a high intensity of aerobic program, that's all you need to do to.
There's been a research studies that show that jogging is pretty much a waste of time. They've actually found that that people not want to slow continuous to saying the same thing and jogging actually slows your metabolism down.
[00:22:49] Dana Frost: Well, so Rico, if you, you know, you're living this feeling younger while growing older.
Well, I do actually, I have a question for you because I, I think I want you to, to speak into what has been the hardest thing for you. As you have chronologically aged or the biggest challenge? Oh,
[00:23:09] Rico Caveglia: the biggest challenge. Well, for me personally, is that I always end up injuring myself so much and I have to be a hardcore cyclist and I had some couple of beds cycling accident and also inline skater.
That's also kind of dangerous, you know, I've had some, I've had some accidents, you know, where I've had some, quite a few injuries, you know, toward my meniscus and then. I had a herniated disc from a bicycle accident. So again, like I say, on those tests, on the fitness test, I can still do that, but I can't ride my bike and run a long ways.
I can't do a lot of things that I could cause all my injuries. So if I would've just been a little more careful and not injured myself, you know, the thing about sports and athletics, I mean, they're fighting, they're somewhat great, but everybody's hurting himself all the time. I can get an injury. So that's why I think that's more stressing for me is that I had a lot of injuries.
And so I'm not quite as fit or not able to do a lot of the things that I've always thought that I would be able to do all my life. But again, we have to have to realize, again, it's going to be this wear and tear, look, question on your body. And we're not going to be able to do and be as strong and do as things as we did.
Number 20, 30, 40 as we get older, we have to adapt to that and we have to just do different things, you know? You're starting to be fit and energetic and healthy, but there's some things that are going to be challenging. You're not going to be able to do so. I just have to realize that's the natural process of aging.
[00:24:40] Dana Frost: Yeah. Thank you for sharing that regard. Really appreciate that. And it made me really think about the yoga that I do, Chi yoga, so offline. I'm going to share the link so that you can check out Chi yoga, because it's really an amazing practice that. It's pertinent really. I mean, it's pertinent for me, but I, I have met a lot of people who were super athletes like yourself and Kai yoga has been something that's really given them, you know, kind of this new hope and a different connection with their body as they've aged the super athletes.
So I will share that with you. Yeah.
[00:25:19] Rico Caveglia: Yeah. I think that's really good. I agree. That's so good.
[00:25:23] Dana Frost: Yeah. So Rico, as we're closing down our conversation today, are there any, is there anything else you've shared so many little pearls with us? Is there anything else that you would like to share with the audience?
[00:25:37] Rico Caveglia: Yes, absolutely. There is. And I think this is really the most important thing of all that we're going to talk about here. Okay. So everybody knows. Everybody wants to be healthy. It must be like they'd be fit and energetic and all these things, and that's, that's fine. And we should be at, and that's that's for our own personal performances and enjoyment with it.
But there's other reasons, you know, I think we need to know if we're really going to take the very best care of our physical body and age really well. We have to have some other reasons other than just our own selfish reasons. And there's, there's a couple of real big ones. First of all, if you look at the history of all the dominant nations in the world past histories, one of the biggest factors is when they begin to go downhill and lose their dominance was when the population got really unhealthy.
And that's exactly where Americans has been heading for the last several decades. So we really need to turn this around. We need to realize how make people more realize how important their health and wellness is and that she needs to be a priority. And then the other thing is, is also is that as we age, we gain wisdom and knowledge, right?
And so we need to stay alive longer. And bill to give back our knowledge and wisdom, first of all, to be role models for younger people and be metrics for younger people. But there's not too many older. Most, unfortunately, most older people are already in their 60 seventies. They're already old and they get pushed aside and they die, or like around 80, you know, when our genetic potential is to stay healthy to at least 125.
So we need more people to stay healthy as the age and also they can give back their wisdom and. To help solve all these monumental challenges that we are facing as humanity. We need more people to step up and make a difference in the world, but instead of being old and sick and just have all these illnesses and we can make a contribution.
So that's a, that's a big loss that we're having. So I think if people can realize that we all are here with a divine purpose and that our body is our vehicle. Actually live that purpose and make a difference in the world and enjoy our life as well. Then I think that will help people to take better care of their health and their Wells and make it a priority.
[00:27:56] Dana Frost: Beautifully said again, Rico, thank you so much for your wisdom. You're bringing it. You are bringing it. Thank you. I do ask all of my guests, what does feeling younger while growing older mean to you? And I feel like you've just said it, but what would you like to add to that feeling younger, growing older?
What does that mean?
[00:28:15] Rico Caveglia: Well, we're actually filling beans. Aren't we we're really feeling beings. And it's all about how we feel. That's what determines the actions that we take, you know, so, you know, we should be, we want to feel good, both mentally and physically all of our life and in the way to do that issue better develop yourself, uh, overall wellness, plug them and take care of your physical body and your mind.
So you can look and feel your best all of your life. And then your life will be enjoyable and you'll be able to make a bigger contribution. So it's all about filling. It's filling as good as you possibly can.
[00:28:51] Dana Frost: Well, I love that Rico Rico. Thank you so much for contributing your wisdom of your almost 80 years.
Congratulations. Um, it's just been a pleasure.
[00:29:02] Rico Caveglia: My pleasure. Thanks so much.
[00:29:06] Dana Frost: Thank you for joining me on a vitally you podcast. If you're enjoying these conversations. Please hit subscribe and download, spread the love with their review and share it with your friends. You can download my free ebook checklist for daily vitality. You'll find the link in the show notes. I do select one reviewer each month to win a sleeve of Ian patches.
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