Little Peculiar Fitness Training & Coaching

I’ve only been a personal trainer for about 8 months now. And I can honestly say, I never thought I would love it as much as I do. There is a certain satisfaction and pride when I get smiles from red-faced clients who tell me how much they enjoyed my session, especially when they add that I’ve help them move better or that they really do feel stronger. It’s motivation for me to continue to learn and grow as a trainer. I also am training myself to get back my strength and mobility after years of neglect and injury. I’m right there with y’all when it comes to starting over or getting started, or just feeling ready to becoming more functional in our daily lives, more to the point.

Staying active after 50 isn’t just about fitness—it’s about moving with confidence, keeping your body strong, and maintaining balance in everyday life. Two approaches that fit perfectly into this goal are functional training and Tai Chi. I just started adding Tai Chi to my workouts when looking for better ways to add mobility and stability, that are challenging and safe. While they may look different on the surface, together they can create a unique, well-rounded workout that supports both body and mind.

Functional Training vs. Tai Chi

Functional Training:

• Focuses on movements you use in daily life (like bending, squatting, reaching, and lifting).
• Improves strength, balance, flexibility, and coordination.
• Uses bodyweight, resistance bands, or weight training.

Tai Chi:

• A gentle martial art often called “meditation in motion.”
• Uses slow, controlled movements combined with deep breathing.
• Improves balance, joint health, and relaxation.
•  Strengthen your body while calming your mind naturally 

Key Difference: Functional training builds strength and power for everyday movement, while Tai Chi builds control, stability, and mental calm.

You’ve already heard from me about how much I love functional training for myself and how it’s quickly becoming my main focus in training others. But since adding Tai Chi, I feel like I’ve discovered a whole new level of full body, and mind, fitness training. One massive benefit of Tai Chi, is that it is known to support cardiovascular health by improving circulation and lowering blood pressure. It has also been shown to reduce stress and anxiety by promoting relaxation and mental focus. Add to that the benefit of maintaining independence by strengthening muscles and movements needed for everyday tasks through functional training, and you have a cheat sheet for life. Together, they create a balance of strength, energy and mindfulness.

I’m not saying, you don’t get these benefits if you choose to just stick to one, either functional training or Tai Chi, I’m just saying that combing them make for a powerful, challenging and fun workout while adding breathing and focus. My goal is to keep myself and others engaged and motivated to continue.

It’s only the beginning, but this is how I started blending elements into my functional workouts:

• Warm-Up: Start with simple Tai Chi breathing and gentle arm movement while holding a horse stance. I also like to get my body moving by doing “body waves” plus heel raises (btw – this move has done wonders for my plantar fasciitis)
• Between Sets: Use Tai Chi transitions, like “zen swings” or body bounces as active recovery.
• Cool-Down: End with slow Tai Chi flow movements to reduce tension and increase mindfulness.

Example Exercises

• Functional Training Move: Squat with overhead press using dumbbells → strengthens legs, core, and shoulders.
  • Tai Chi Add-On: In between sets: Flow into a Tai Chi slow shoulder rows in an easy horse stance, coordinating your movement with your breath -> movement for balance and posture.
• Functional Training Move: Single leg step-ups with knee raises – hold weight with opposite hand.
  • Tai Chi Add-On: Pause at the top in a single-leg balance position, focusing on slow breathing.
• Functional Training Move: Resistance band row.
  • Tai Chi Add-On: Transition into a Tai Chi “Rowing the Boat” movement for controlled breathing and posture.

Benefits of Combining Tai Chi + Functional Training for Adults 50+

• Better balance → reduces fall risk.
• Increased flexibility and mobility → easier daily movement.
• Stress relief → lowers blood pressure and boosts mood.
• Improved coordination → smoother, more confident movement.
• Gentle joint support → protects knees, hips, and shoulders.
• Strength for daily life → supports independence and confidence.

Final Thoughts

I’ve only just started but it’s been amazing for me so far and I already feel the benefits. It’s a full body workout, not just strength but mobility, stability and mindfulness. It’s a whole new bucket of exercises I’m excited to try and incorporate into my workouts, into my daily living.

If you’re over 50 and looking to stay strong, steady, and stress-free, combining functional training with Tai Chi could be the perfect fit. It’s not about moving—it’s about moving better and with confidence. Start small, add one or two Tai Chi-inspired flows to your workout, and enjoy how your body feels more balanced and energized.

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👉 At LP Fitness, I specialize in functional fitness for real life. Ask me how to incorporate Tai Chi into your training and discover the power of movement with purpose.