Curious as to what to prioritize with your nutrition? If weight loss is your goal, you need to prioritize CALORIE DEFICIT first. But this should be a very slight one so that it is sustainable. Next, you’ll want to ensure that you’re getting adequate PROTEIN, at least 100g of protein daily spread out through out … Continued
Pickle ball anyone? You need to be strong and agile to play. Here are 5 exercises to improve your game: around the world lunges B stance RDL squats box drops push ups You can modify or intensify these movements to suit your fitness level. PS. According to the National Safety Council, you have a 1 … Continued
Do you focus on LOSING weight or GAINING: health muscle strength & function bone density Ask yourself: Am I overweight? Or UNDER muscled? In addition to strength and function, muscle is also associated with: increased longevity reduction in metabolic disease improved sensitivity more effective weight management improved cognitive function So consider shifting your focus to … Continued
Want to improve bone density in less than 1 minute a day? You can lose 20% of your bone density within 5-7 years of menopause but JUMPING 10-20 times twice daily can dramatically improve bone density. In fact, any kind of jumping can improve strength, body composition & bone health. Demonstrated examples in the video … Continued
There’s a whole lot more to being rich than having a full bank account. You can buy an expensive car. You can buy new shoes or entire designer wardrobe. You can go on lavish holidays. But do you know what REAL wealth is? What a REAL status symbol is as you age? great health pain … Continued
NOT an ad! Trend or truth? Should you use collagen? There’s no magic bullet for anti-aging or weight loss… But adding a collagen supplement can be beneficial according to this study: https://link.springer.com/article/10.1007/s00726-021-03072-x … Long term (3 months plus) use of 15g daily taken 1 hour prior to exercise can improve muscle recovery, joint pain and … Continued
Life expectancy for women is 84 years. Age related decline will steal some of your quality of life, no matter how hard you fight back. If you’re 60, like me, you have 24 summers left… What are you doing NOW to ensure that you’ll get the MOST out of what life you have left? If … Continued
Hot flashes? Well, if you need ANOTHER reason to resistance train, here it is… More lean muscle is shown to reduce hot flashes according to this study: https://doi.org/10.1186/s40695-020-00058-9 How do you get more muscle? Resistance training! With declining estrogen levels in the menopause transition, both bone density and muscle mass declines. Resistance training offsets both … Continued
STOP working out…at least temporarily if you’re in a stressful season… Gruelling workouts may be making matters worse. Instead of further taxing your ‘fight or flight (sympathetic) nervous system which will dump more cortisol into your system. Consider doing an activity that will activate your rest & digest (para-sympathetic) nervous system to calm your body … Continued
Feeling old? I get it! This is 60 (and for me), parts wear out. This is a 27 second video summarizing the last 2 years of surgery AND the comeback that’s possible… It’s been 2 years since my 1st hip replacement. A year since my 2nd umbilical hernia repair. And 6 months since my 2nd … Continued