I turned 45 years old last month and my body acts differently. I noticed it when I became part of the “over 40” category.
Now, I’m not complaining about my age. I celebrate every 45 of those years and I don’t cringe at each birthday when it comes around. I have learned so much in my 45 years and my attitude is that “I’m just getting started!”
Here’s the conundrum though. My mind loves to say “Yes!” yet my body sometimes says “No!”
Have you ever experienced that?
Maybe you are an athlete reading this and you can remember the exact day when you ran down the field, cut to one side, and your mind said you were going to get the ball but your body said “Excuse me, your knee just went the opposite way.” Yea, that ACL tear wasn’t fun.
Or, maybe you are in your 40’s like me and you spend hours cleaning out the garage, weeding, planting flowers, spreading mulch, and thinking about your great...
Have you ever worked so hard for something that when you earned the reward you couldn’t stop grinning?
Well, that’s how I felt this past week.
For the past year, I have been studying for a Fitness Nutrition Specialization credential with the National Academy of Sports Medicine. This was no small credential. It involved 15 modules of videos + reading + quizzes + a final exam. I felt like I was back in graduate school earning my clinical doctorate!
And you better believe… I am excited that I passed my exam with a score of 92/100 on the first attempt!
Why did I put in all this hard work?
I was tired of my physical therapy patients and fitness clients asking me questions about nutrition that I didn’t have all the answers to. Now, don’t get me wrong, I know I’m not going to have the answer to every question that comes my way about food. However, I feel so much better equipped to respond to questions like:
It seems that quite a few people in my life have gone through loss - some very tragic like an accident or suicide and some somewhat expected due to aging or a terminal illness. I have experienced loss recently as well when my father-in-law passed away.
When someone loses a loved one there is a lot of immediate activity between the day of their passing and the day of the funeral. After the funeral, people tend to move forward and the family of the loved one who passed may or may not move forward right away. Besides grieving and emotions surrounding the loss, there are legal and financial issues that must be taken care of. It can be a very emotionally, mentally, and physically draining time. It is definitely one of life’s greatest stressors.
If you have experienced loss, I encourage you to talk about it. Lean on trusted family and friends. Talk with your pastor. Seek a licensed professional counselor if you need help through the grief process. Spend some quiet time reflecting...
Are you among the millions of Americans who have high aspirations for how you’ll spend the extra time during your post-retirement years? Whether you plan to travel the world, pick up fly fishing, spend more time woodworking or sign up for a golf league, your physical fitness level will be a factor.
A 2010 study suggests that the fitness declines we typically attribute to advancing age are largely caused by living sedentary lifestyles—which are on the rise due to the prominence of desk jobs in the workplace and activity-limiting personal technologies including smart phones and voice-activated remote controls in the home. Still, this runs contrary to the widely held belief that any declines in our physical abilities are caused solely by biological aging. Do we really have control over how active we’ll be in our “golden years”?
In a word, absolutely. The study—which examined 900,000 running times of marathon and half-marathon...
November and December can be very stressful for many people because their normal routine is often disrupted by holiday breaks, the kids being out of school, work schedule changes, party requests, diet changes, gift buying excitement or woes, grieving the loss of a loved one, strained relationships, holiday concerts, travel traffic… and the list could go on… and on… and on.
Let’s be honest… some of us thrive on the chaos of the season… and some of us get a bit overwhelmed.
Whether you are an extrovert and enjoy hopping from party to party and event to event or an introvert and you prefer to snuggle under the blanket by the fire and sip on hot cocoa with marshmallows while cherishing your “me time”, EVERYONE NEEDS TO RELAX!
Your body needs to rest and relax so that you can feel rejuvenated and refreshed. The old saying, “we all need a little R & R” is very true.
Yes, I am purposely asking, “How Fast Can You Stand Up and Sit Down 5 Times?”
Make sure to time yourself with a stopwatch.
My time was 9 seconds. What is yours?
Now, the next question is, “Why am I asking this?”
I ask because a recent study shows that people who cannot perform this test in less than 12 seconds, are less likely to be able to walk 6000 steps per day.
A good walking goal to strive for is 10,000 steps per day. If you can walk 10,000 steps per day – the equivalent of walking approximately 5 miles per day – then you are less likely to be inactive.
Inactivity can lead to weight gain and joint stiffness. Obesity-related illnesses like heart disease, diabetes, osteoarthritis, and some types of cancer are on the rise in America. Therefore, having the ability to walk 6,000-10,000 steps per day is an important part of a healthy lifestyle.
Why else is the Five Times Sit-To-Stand Test so important?
Because if it takes you >16...
We’ve all heard this question, “Do you want coffee, tea, or milk?”
With the addition of soda, energy drinks, nutritional drinks, protein drinks… well, you know, the list goes on and on and on…
Why not keep it simple and go back to the traditional 3 + 1?
Coffee, tea, milk, and water?
For a complete list of benefits: ...
Anyone who knows me knows that I exercise regularly, eat healthy 80% of the time, and try to find some “me” time to relax.
Because I am a physical therapist and an athletic trainer, I tend to get asked a lot of questions about “what do I do when this [fill in the blank] hurts?” or “can you tell why I have this pain?”
Besides those questions, I get asked A LOT about “WHAT FOOD SHOULD I EAT?” or “WHAT DIET DO YOU RECOMMEND?”
Now, let’s be clear. I am NOT a nutrition expert and I am NOT a registered dietician.
If anyone has any dietary concerns or has any health problems related to diabetes, heart disease, thyroid issues, or any other medical issues that can be influenced by diet, I absolutely recommend seeking professional assistance with a Registered Dietician who can create an individualized and custom diet plan for you.
I can only speak in general terms based on the research I have read for my own personal benefit...
If that makes you want to crawl under the covers, then you need some tips to defend yourself and your family from all the muck and yuck that might enter your doors.
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