Healthy Aging Archives - Page 34 of 46

A Doctor, a Lawyer, and a Quitter Walk into a Bar…

Lynn Marie Morski, MD, Esq./8 October 2018/ All MFN blog/

No, it’s not the beginning of a joke. It’s just what happens every time I go into a bar. I have a medical degree and a law degree…and if there were a professional certification for quitting, I’d not only have it, but I’d display it in my office as proudly as I do the other two.

I consider myself an expert-level quitter, and it’s a distinction to which I firmly believe more people should aspire.

Why? Because quitting is the most underrated tool for achieving success not only in business, but in relationships, personal happiness and well-being. In fact, it’s one of the most underrated self-care tools out there.

The walls of Amazon’s virtual bookstore are overflowing with self-help books telling us to live our best lives. But rarely do they address one of the main reasons that people get stuck in something less than their best life: no one tells them how to get through the necessary quits to leave whatever isn’t working. They just tell you to transform your life and strive to make progress…until one day you’ve suddenly arrived at said ideal life.

And quitting ain’t easy.

It’s a process fraught with unwarranted stigma -partially thanks to unhelpful sayings like “quitters never win and winners never quit.” And if you can get past the stigma, you’re then smacked in the face with many of the fears associated with quitting, like wondering if another opportunity will arise to replace whatever you’re leaving, or wondering what people will think about your quitting, or fear that the new scenario you find post-quit won’t truly be more fulfilling than the original one.

It’s enough to make someone just stay put. Stuck in the less-than-ideal.

But it doesn’t have to be. Quitting can be your best friend. But not just regular old quitting. Strategic quitting.

Now I could tell you theoretically about why strategic quitting is the greatest thing since avocado toast, but I think it will be slightly more effective if I show you what it looks like in the real world. Because at this point you may be (understandably) wondering how someone with both medical and law degrees has ever quit anything.

I quit all the time.

Because what does it take to get through that much school and training? Time, money, and energy. How was I able to make sure I had enough of all three to get through? By quitting things that were draining my time/money/energy and focusing only on the things that served me.

So what does it look like in action? Before medical school, I was a multimedia designer, but the sinking feeling I got while sitting in coding classes learning new programming languages told me this was not the field for me — so I quit. I started completely fresh and decided to try to get into medical school.

And after I finished medical school and residency in family medicine, I finally got to my sports medicine fellowship, as I had decided I wanted to be a sports doc. However, I got that same feeling when I was doing sports medicine — like something just wasn’t right. Mostly I didn’t like that the hours were somehow both 9 to 5 and nights and weekends, leaving little time for myself.

So I quit. Again.

At this point you may be thinking, “whoa…but what about all of that time and money you wasted on medical school?” Well that’s where strategic quitting comes in. With regular quitting, I would have walked away from medicine altogether and tried some other career that may have had all the same attributes I disliked about medicine.

But with strategic quitting, you take stock of exactly what parts of a job or relationship, etc. aren’t working for you, and quit only those…and you stay vigilant not to get in new situations that have features that didn’t work for you previously. And as long as you learned something from a past situation, it wasn’t a waste.

So I quit the long hours of sports medicine, and took a job where I make my own schedule. And in the future, you can bet that I won’t be taking any new jobs that have night or weekend hours, because I learned from my previous experience. And as for the money and time I spent? Well having spent a lot of time or money on something that isn’t working for you is a terrible reason to spend more time or money on it. Sticking it out doesn’t get you back your investment, it just gets you further from where you want to be.

Now you may be plenty happy in your job or relationship, but what about some smaller things that may be stressing you out?

Here’s another real-life example. I finished yoga teacher training last year, and during my training I had an unlimited membership to the yoga studio. However, shortly after receiving my instructor certification, I started volunteering with a political campaign and didn’t have time to go often enough to make the membership worth the money, which started to stress me out. Yes, you heard that right, yoga was stressing me out.

So what did I do? Did I quit yoga? Obviously not! I just quit the unlimited membership and switched to a class card, thereby taking away all the guilt and stress I felt over not being able to make it to class as much as I needed to.

Now look at your own life…is there something that brings you stress or causes a sinking feeling in your stomach? Is your body subtly trying to tell you to make a change by giving you heartburn or keeping you awake at night? As a doctor, I can tell you the effects of staying in something that is wrong for you are not minimal. Stress is a leading health risk these days, and a major cause of stress is doing something that’s not in line with your own personal good.

So if your job doesn’t light you up, or your relationship brings you anxiety, or your city just isn’t working for you anymore, I urge you to make close friends with strategic quitting before your body stops whispering to you and starts yelling in the form of chronic pain, depression, anxiety, insomnia, and more.

Strategic quitting is the self-care tool you never knew you needed, but that you’ll never give up once you’ve got it down.

Dr. Lynn Marie Morski is a Quitting Evangelist. She helps people to and through their quits through her book “Quitting by Design” and her podcast Quit Happens, along with speaking and coaching. She is also a board-certified physician in family medicine and sports medicine, currently working at the Veterans Administration. In addition, she is an attorney and former adjunct law professor at Thomas Jefferson School of Law. Visit her website, lynnmariemorski.com

Keep the Goal

Maurice D. Williams, MS/28 September 2018/ All MFN blog/

I think you’d agree that we are in an age of information overload. Between internet search engines and social media, ALL the advice and opinions are available to you. It is really easy to get caught up in the shiny object syndrome. It is hard to Keep the Goal.

The noise of everything can become too loud! And it’s hard to tune out that noise.

But I’m here to remind you today to stay focused on your goal(s). If you’re doing something that’s working, don’t change it up because of a shared article you read on Facebook about a new wonder food or supplement! Yep, don’t go down that rabbit hole…

Is your goal weight loss? Then, take daily actions that are focused toward that – clean whole foods, weight and cardio training, hydration, stress management and good sleep. If the goal is performance for an endurance race, follow your training plan. If the goal is pain management, do the required exercises. Even your goal is just basic movement and get in the gym 3x/week, stick to that, ok?

It’s a simple concept, but it’s not easy to execute when everything is so loud and in your face. Quiet the noise and keep things out of your face by staying laser focused on you.

So, stay focused on the goal and take the daily necessary steps to get there. If you aren’t sure what those are, hire a coach (like me) who can help you get there.

In conclusion, Keep the Goal!

Originally printed on Move Well Fitness blog. Reprinted with permission.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.

Resistance Training: Principles and Planning

Nicholas Prukop/12 September 2018/ All MFN blog/

As I have grown in my own understanding of strength training over the years, I have come to realize that many people are aware of the need to develop strength but appear to miss the point when applying their efforts to the actual process. I have observed over the years that men tend to want to “load up” their exercises and do minimal repetitions (maximizing the resistance) while women tend to work with very light weight and do greater numbers of repetitions.

Both approaches are not wrong but in applying their effort in this way they will both get minimal results. Men tend to get fatter in the abdominal cavity and women tend to gain fat mass in the hips and thighs – and eventually arms. Both approaches will not solve the “fat storage” problem and I suspect the frustration both groups feel grows ever time as each attempts to change the outcome by going with what they “think” will work.

I feel that if I can highlight the PRINCIPLES of resistance training while identifying the underlying benefits of a successful resistance training program I will hopefully “shed light” on the mystery of getting a “lean body” which we all seem to want. Lean and strong beats fat and weak any day -doesn’t it? I know it does because I am able to say that after 30 years of weight training I AM lean and strong! Would you want that too? Of course!

PRINCIPLES OF RESISTANCE TRAINING

RESISTANCE: Applying a predetermined “load” to a particular muscle group in order to create a deficit of stored energy and allow the muscle to respond to the “stimulus” by “adapting to the load presented” – and getting stronger over time. The muscle grows in size and strength by responding to increased loads and gives the joint more stability while creating a more flexible and adaptable joint.

REPETITIONS: The number of movements around the joint that create the result. The lower the number of repetitions – the greater the load. The higher the number of repetitions – the lower the load. Repetitions can range anywhere from (6 for “power sets” to 15 for “endurance sets”. The number of sets one can do will determine how quickly – or slowly – the muscle will respond to the stimulus. When it can no longer perform the movement (1-3 sets for beginners to 4-6 – or more – sets for experienced individuals) it has reached a “failure point”.

EXERCISES: The number of exercises is determined by the condition of the individual and the outcome desired. The form (body weight, machine, free weights) the exercises take is determined by the experience, knowledge and acquired skill of the individual. The process is always dictated by the conditioning and “readiness” of the person to train and MUST always include the safety and effectiveness of the exercises selected. Examples of exercises are: Leg extension, calf extension (seated or standing), shoulder press, chest press, back – rowing or pulldown, arm curls, lunges, and squats.

SPEED/TIMING: Timing refers to the speed with which we do the movements needed. The 2/4 count is a common tool used to either “speed up” or “slow down” the movements. (2 is for raising the weight and 4 for is for lowering the weight slowing the movement). Each has value but the faster we do the movements the more likely we are to increase the risk of injury. The heavier the load the more speed will have to be employed to “move the weight”. The lighter the load the slower the movement can done increasing fatigue and allowing the muscle to respond over time to the stimulus. Do a movement that is comfortable for you and remain in control of both the positive and negative resistance.

RANGE OF MOTION: The principle of range of motion comes into play when we attempt to move a heavier “load” through a “full range of motion” when our muscle is unable to do it without assistance from another joint. A classic example would be a standing arm curl where we are applying a weight against our bicep and attempting to raise the weight to our shoulders without using our back or lifting with our shoulders. I see this all the time. If you can’t “curl the weight” slowly – at the elbow for example – without assistance the weight is too heavy.

PROGRAMMING: Programming applies to the overall effort – and the result one is attempting to achieve. Starting with lower weight and doing more repetitions correctly is always preferable since safety must come first. The muscle develops over time and then additional “reps” can be applied with higher resistance since the muscle “adapts to the loads” over time. Patience is important and “going slowly” at first is always advisable. Weight training can show results in as little as 30 days so keep going!

THE PRINCIPLE OF ADAPTATION: This principle is the most important to keep in mind. All muscles get stronger over time if consistent effort is made and the issue of safety is always kept foremost in mind. My own training is now focusing on high numbers of repetitions while maintaining the weight I have been using to this date. The endurance and power issues are being addressed in this manner since I am older now and my goal is to “maintain” my existing lean muscle mass”. We should ALL want to maintain our lean muscle mass since it is the most active tissue in our bodies – and burns lots of calories! The aging process WILL have a long term – and negative – effect if we do nothing!

PLANNING

Do “something” every week for the rest of your life when it comes to building – and maintaining – your existing lean muscle mass. Strength and endurance decline with the years – especially after the age of 40. The process actually begins in our 30’s but accelerates in our 40’s and beyond. I am fighting for a lean and strong body every time I train with weights.

I am building ENDURANCE through massive numbers of sets and reps. I am creating more POWER and STRENGTH through increased loads. I am increasing my CAPACITY when I keep the time between sets down to 30 seconds or less. I don’t waste time sitting or talking with people. I don’t allow myself to be distracted (no PHONE). I work toward the completion of my weight training workout in under an hour and fifteen minutes twice a week.

Scheduling time to work on building muscular strength and endurance is critical to a healthy and fit body. Your commitment to creating and maintaining your existing lean mass is VITAL so start with 2-3 days and build your program to suit your needs. Consider all your options (machines, free weights, body weight exercises etc.). Seek guidance from a fitness professional to assist you in planning your training especially if you lack proper training and experience – better “safe than sorry”!

Set a firm schedule for yourself and stick to it! I strength train on Mondays and Thursdays – and train HARD each time. I want to keep what I have as long as I can – and enjoy every minute at the same time! You should too! Find a way and commit yourself to your purpose and NEVER QUIT!

IN SUMMARY

Strength training is vital to a healthy and fit body as we age. Without our muscles we WILL become frail and weak – and our spine will collapse along with our ability to take care of ourselves – which I never want to experience. I see this outcome every day and walkers are becoming more commonplace for the “elderly”. I NEVER want to be called “ELDERLY”. That to me is the kiss of death. Remember after the age of 40 “all bets are off”. If you haven’t been active and developing your body before that age then get started and don’t waste a minute – or even ONE DAY.

Once the time is gone it can never be recovered. I am off to do my weight training for the start of my week and I can’t wait to “get to it”. My energy levels will go up and my attitude will be positive – and happy. I will accept the challenges of my day and start my week off on the “right foot”. Will you do the same? Only you can answer this question. I am guessing that if you do all you can today to get stronger – your body – and your mind – will be forever grateful that you charted a course that will forever keep you young and vital – and that is priceless!

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

Self-Care Is Good For Your Mental Health

Henry Moore/11 September 2018/ All MFN blog/

Stress and addiction are closely linked together. In fact, stress is one of the key factors⁽¹⁾ of addiction initiation, maintenance, relapse and treatment failure, according to Psychology Today. It is important to differentiate between chronic stress and normal stress. Normal stress can be healthy and even seen as pleasant. However, chronic stress can have harmful effects on your physical and mental health.⁽²⁾ One of the biggest sources of chronic stress is in the workplace. As a result, chronic stress can cause employees to turn to unhealthy coping mechanisms such as drugs and alcohol.⁽³⁾ Luckily, self-care can help you cope with this stress in a healthy way.

Mental Benefits of Self-Care

Self-care has a number of key health benefits. In its most basic form, self-care is simply taking care of yourself. Exercising, for example, can prevent several diseases and disorders including heart disease.⁽⁴⁾ However, self-care also has a number of mental benefits as well.

Taking time away to take care of yourself provides you with a way to recharge your batteries. After a long, hard day at work, coming home and taking a relaxing bath can be akin to hitting the reset button. This makes you able to withstand everyday stressors better and enables you to stay focused and more productive when you are working.

But, now that you know the benefits of self-care, how can you actually implement it in your everyday life?

Sleep

Sleep is important for our mental and physical health, but it is very often overlooked. According to ResMed, sleep helps you heal damaged cells, boost your immune system, and recharge your heart and cardiovascular system for the next day.⁽⁵⁾ On top of these physical benefits though, getting the correct amount of sleep also has tons of mental health benefits. No one feels 100 percent when they haven’t had enough sleep.

Sleep deprivation can prevent you from focusing, make your irritable, and cause you to crave unhealthy foods. It is hard to deal with even basic, everyday stress when you haven’t had a good night’s sleep. To help you get the sleep you need, it is important to have a set sleep routine and schedule. While it might seem like you can get more work done if you stay up, it is generally a much better idea to get the sleep you need and come back to your work later.

Take a Break

Taking a break can be helpful when you’re feeling stressed or overwhelmed. No one can concentrate on one task for long, especially if it isn’t a task that is fun or exhilarating. So, instead of trying to focus on a task for longer than you could do accurately, take regular breaks. This can help you stay focused while you do work and decrease the amount of stress you’re under, especially at work. We recommend taking at least one break an hour and possibly even more if the task you’re doing is particularly difficult.

Eat Healthily

Eating healthy can improve your physical and mental health. Healthy food helps to boost your mood and can keep you from being stressed. Keeping healthy snacks close at hand and having regular meals can greatly enhance your overall mood and your mental stability.

Self-care can do wonders for your mental health and can prevent relapse. By preparing your body to handle stress well, you can keep your outlook positive and handle whatever the world throws at you.

Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both.

References:

What is INFObesity & Do You Have It?

Ashley Koff, RD/10 September 2018/ All MFN blog/

We want better health, and so we seek better nutrition and health information, and we share that information. And then we seek and we share, some more. And we seek and we share, and we seek and we share and… we become INFObese – the unhealthy condition of having too much nutrition and health information.

To be clear, information is not the problem and not all information is bad or wrong. Actually there is a lot of better quality nutrition information today.

But just like the fats we eat, while some information is needed, even essential, for our bodies to run better, too much overwhelms, weighs down, and interferes with our body (and mind) running better.

Too much nutrition information is a health risk. Do you have INFObesity?

Assess your current nutrition information load to find out if you suffer from this condition:

Grab a piece of paper.
Draw a bull’s eye with five circles (like a dart board).
In the center circle, write “Me Today”. This circle represents who you really are right now. Write down your likes, dislikes, lifestyle, health status, choices, and resources.
In the next circle, write “My Health – Top 5”. This circle represents who you are based on the top 5 things that are most important to your current health status and health goals.
In the next circle, write “Me, Myself, and I”. This area represents the roles you play in your life currently like friend, spouse, ballerina, and more.
In the next circle, write “You Don’t Really Know Me”. This area is how a company would target you if they didn’t know you on a personal level (so by your age, gender, where you live, your household role, your work).
In the final circle write “You Don’t Know Me at All”. The outer circle is not targeted to you at all.

Image courtesy of ashleykoffapproved.com

Now on a separate piece of paper, jot down all the sources of nutrition and health information that you encounter in a week. Your neighbor, your guardian, a tweet, a magazine article, a TV commercial, a package of food, a yoga instructor, a dietitian or doctor’s advice.

Now assign each of the sources to a place on your bull’s eye. What does your picture look like?

When most of your information comes from sources in the first two circles (the bull’s eye and the next circle), you are doing better. You can still have too much information, but at least you are getting information specific to who you really are right now and to your personal health goals.

Look at the rest of your bull’s eye. Are you taking in highly-targeted information more often? Or are there more sources in the outer circles than the inner ones? And are there too many sources overall? You likely suffer from INFObesity.

The good news is that now that you have assessed your current information status, we can address what needs attention. But first, keep what is already better. Make sure to note and keep the sources that fall closest or are in the bull’s eye. And to rely on their information more often. To reduce your INFOload and improve its quality, could you get rid of some of the sources on the outer circles, could you choose different sources, more targeted sources, more often?

Want better help? Stop guessing what your body needs to run better (based on non-targeted or less targeted information). The better nutrition membership tools will help you assess your current nutrition and health so that you can see what your body really needs to run better. Then additional tools, including the weekly #Do1ThingBetter challenges will help you make better, not perfect, choices more often. (You can join The Better Nutrition Membership to have unlimited access to these better tools and support from me and other members.)\

Originally printed on ashleykoffapproved.com. Reprinted with permission.

Ashley Koff RD is your better health enabler. For decades, Koff has helped thousands get and keep better health by learning to make their better not perfect nutrition choices more often. A go-to nutrition expert for the country’s leading doctors, media, companies and non-profit organizations, Koff regularly shares her Better Nutrition message with millions on national and local television, magazines and newspapers. Visit her website at ashleykoffapproved.com. Ashley is also available for nutritional consultations.

6 Steps to Total Life Transformations

Maurice D. Williams, MS/4 September 2018/ All MFN blog/

One of the things I am most passionate about is helping people achieve things they thought were previously impossible. Hence, the amazing thing about working with people in fitness is that once they start to achieve those “impossible” feats, it trickles over into other areas of life.

Someone who loses 50 pounds or conquers new feats of strength for the first time suddenly gets a promotion at work, gains the confidence to quit their job and start that business they’ve been dreaming about. Furthermore, they might even leave a relationship that made them unhappy and wasn’t serving them.

It’s truly incredible to witness these total life transformations over and over again. And I believe it comes down to following these 6 steps to total life transformations:

1. Identify your impossible goal. What’s that thing you’ve been dreaming about but haven’t committed to or verbalized?

2. Commit to a deadline. Write it down, yet, make it non-negotiable too. Look at the goal and deadline every day so that it sinks in and become a part of you!

3. Reverse engineer the steps it’s going to take to achieve that goal. So, ask for support from a friend or coach if you’re not sure.

4. Ask yourself “what will it cost me to achieve this goal?” Will it cost money, time, or giving up things you enjoy like television? Also, make sure you’re willing to commit to the cost no matter what.

5. Ask yourself “who do I have to become to make this happen?” Do you need to become a morning person, more independent, or figure out a way to eliminate excuses from your vocabulary? You MUST check in on yourself every day to ensure you are becoming who you need to achieve the goal.

6. Find someone who believes in you and get them to hold you accountable. Very few people achieve goals entirely on their own. As a result, having a coach to support you is one of the BEST things you can do. They will give you honest feedback, help identify your blind spots, and help you strategize when you feel like your plan isn’t working.

So, now it’s your turn!

In conclusion, give it some thought (or maybe you know right away) then share with me your IMPOSSIBLE GOAL! It is only by setting, working toward, and achieving the “impossible” that we truly live an extraordinary life.

As a result, I’m anxiously awaiting!

Originally printed on Move Well Fitness blog. Reprinted with permission.

Performance Based Training: A Discussion

Nicholas Prukop/21 August 2018/ All MFN blog/

I have noticed over the years that people who train at a fitness facility with the best of intentions never seem to change either in appearance – or behavior. I believe that the approach many of us end up taking to achieving their fitness goals become entrenched in predictable patterns that prevent the changes they envision from occurring. I appreciate the commitment that it takes to work toward health and fitness goals because I know first hand the many challenges – and roadblocks – that can arise on this important journey.

With this thought in mind I would like to share some thoughts with you on how you might make your efforts at becoming fit more fruitful, enjoyable, engaging and successful. Take time to reflect on your current efforts in this vital area of life and think about what it is you would REALLY like to accomplish going forward in life from a new perspective on “getting in shape”.

GOAL SETTING

Any discussion on performance based training has to begin and end with appropriate goal setting. This process does not involve “looking better”, losing weight or any other number of superficial aims. Training to look better is nonsense because we ARE who we are. Genetics determines our look – not “working out”. If we don’t value ourselves in the very beginning (as I discussed in an earlier article) as we are NOW then how will we ever value who we want to become?

I believe in the power of the mind to determine our outcomes in life and the first place to begin before embarking on such a significant journey is within our own minds. What do you want to ACHIEVE? What do your want to GAIN from this endeavor? How will the ensuing results help you going forward in your life? The answers that you consider to these and other questions – and then finally adopt – will give you your goals.

I am a runner and a weightlifter. I am these things so that I may remain strong and fast as I age. That’s it. My performance as a speaker depends on the depth and breadth of my training so I schedule time for my mind, my heart, my muscles, and my flexibility. I want to cover all of these bases on a daily basis so that I can PERFORM at my best when I am called upon to share what I have learned on the principles of healthy aging. I want to be my own BEST example of what is possible so my program reflects this desire.

When you set your goals remember to include milestones and “review points” to insure you are on the right track. Getting a fitness professional to help you clarify your goals will be helpful but NOT totally necessary if your take the time to determine what you REALLY want to accomplish with your training.

TIPS:

Determine how you want to train your heart in order to make it as strong as possible. My goal is to be able to sustain a 6 minute pace for a mile. My training covers 6 miles 5 days a week so I know day to day where I am on my “heart journey”.
Determine how you want to train your neuro-muscular system. I do this through a rigorous weight training program. I do 17 individual exercises and record my results in a written journal that I keep with me while implementing my program. I see no other person tracking their resistance training in this way – ever. “If you don’t know where you have been, how will know where you are going?”
Determine how you will address flexibility and balance issues. I do this through a stretching program that includes a push up routine (except on weight training days) and focuses on my legs, low back and upper shoulder area. I also spend five minutes in a Jacuzzi stretching my hamstrings, calves and quads. Note: Yoga is a wonderful way to embrace BOTH strength and flexibility issues.
Determine how you want to train your mind. Set aside time to reflect on your goals and your progress. Think about your desire to keep improving your results and what it would mean to your quality of life going forward.
Finally, visualize yourself actually DOING all the things you wish to do and see yourself enjoying every moment. I visualize myself walking on the Great Wall of China, walking through the many temple complexes in Kyoto – one of my favorite places on earth, and enjoying water skiing again in the clear waters in my REAL home of Hawaii where I spent the first 18 years of my life. In my 70’s all these are possible – and more – because I cared about my body – and mind – as they have aged over the past 7 plus decades – and DID something about it along the way.

PROGRAMMING

Take time to review your goals and make sure to adjust your program to your progress. Don’t “over commit” and reach “burn out”. The fatigue factor sets in if we get too aggressive and don’t allow for recovery and “down time”. I see lack of focus as a major block to getting the results many people desire. Know WHY you are doing something. Is it an activity that supports what it is you want to accomplish or is it just a “time waster”? I see time wasting behavior all the time in my setting in the gym when I am there. I see no point is wasting precious time that should be dedicated to getting a result that would really matter to you.

People don’t realize how much time they lose by sitting on machines staring at their phones or just doing a couple of sets of something that probably does nothing toward achieving their goals. Everything I do in my training sessions is designed to do SOMETHING to further my objectives of achieving balance, strength and speed for the future. I think of this effort as making a deposit to my health and fitness bank account for the future. It is also helping me accomplish something that I truly wish to achieve because of my commitment to purpose which is: “To serve as the best example of the change I wish to see in world”.

“Doing” is the backside of “being”. BE yourself FIRST as you ARE and then move forward one day at a time, one exercise at a time. If you can’t walk comfortably set your sights on training to become comfortable walking. If can’t walk upstairs without getting out of breath – or carry your groceries while you do – then add strength training to your programming.

After 40 balance becomes a huge issue and the older we get without addressing our strength issues, the more prone we are to getting seriously injured in a fall. Think about ALL your physical needs and then implement plans that will help you in the future. Do NOT be at risk of experiencing the serious consequences of suffering through a serious accident or injury. I never wanted to tear my ligaments or tendons – especially my Achilles tendon – so I minimized my risk by NOT doing activities that could result in such an injury.

IN SUMMARY

I promise you this: All the thought and planning that you can do IN ADVANCE of beginning a fitness program WILL pay dividends. Setting up your program with performance based milestones and goals in mind will pay off in spades if you are thoughtful in your evaluation of your present circumstances. Be realistic. Be focused. Be clear. MOST importantly: Be committed to your purpose.

I see my own performance based training sessions as just that – training for my future so that I might fully enjoy it. What could be more valuable than that? Take your time. There is no rush and you will find yourself getting more and more excited each day. I know I do. It brings me hope and a grateful attitude everyday I accomplish my goals. I will write more on this subject because NONE of us is getting any younger and the challenges WILL only become greater if we do nothing. See? I am accomplishing my purpose right now and it feels great!

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

7 Tips to Avoid Obesity as You Age

Holly Klamer/14 August 2018/ All MFN blog/

As humans age, we are prone to obesity, which can cause a variety of other health problems and make it difficult to live a healthy and active life overall. Luckily, there are many things you can do to prevent obesity in old age, even if you haven’t always been healthy in the past. If you’re transitioning into retirement or living in senior communities, now is the perfect time to start living a more healthful lifestyle.

1. See your doctor regularly

As you age, it becomes absolutely crucial that you attend regular doctor’s appointments. Working with a doctor to manage your health is one of the best ways to prevent obesity. Your doctor can assess your own personal health challenges, as well as existing positive health practices, to help you develop a routine. Doctors can also help you develop a health management plan that is rooted in science and the latest technological developments, as opposed to the fad diets and exercise plans you might hear about online and in magazines. Additionally, doctors can help you catch any health problems you may encounter early on, so you can treat them and get back to health quickly.

2. Find an exercise routine you like.

It’s very important to exercise regularly, but for many people, it’s hard to find the motivation to exercise because they just don’t enjoy it. A good way to combat this is to take the time to find a form of exercise you really enjoy. There are so many different types of exercise to choose from, so if you don’t enjoy running or going to the gym, don’t worry – there are plenty of other ways you can stay fit. Look into local workout studios to see what types of classes they offer, and you can also check to see if there are any senior sports teams in your area. Even just going for a walk outside in an area you love can be a great way to stay healthy. Exercise burns calories and keeps the muscles and bones strong, so it prevents obesity from setting in. Additionally, exercising regularly will boost your mood and lower your likelihood of developing a serious health problem in the long run.

3. Drink water

Drinking water is one of the best ways to prevent weight gain, no matter what you like to eat. Water flushes out your system, so it helps you process the food you’re eating efficiently. If you’re exercising, drinking water can also help you lose weight more quickly than drinking sugary energy drinks. Water is a great way to quench your thirst without the calories that come with soda, coffee, or tea. It’s also very easy and cost-effective to drink. If you struggle to remember to drink water, carrying a water bottle around with you is an easy way to make it into a habit.

4. Eat a healthy breakfast.

Eating breakfast is crucial to jump-starting your metabolism for the day, so the body can burn calories effectively later into the afternoon and evening. If you don’t eat breakfast, your body gets hungry and starts storing the calories you consume, making it difficult for you to burn them off later. Keeping healthy, easy breakfast options on hand is a good way to ensure that you include this meal in your routine for the day. Examples of good breakfast options include fortified cereal, fruit and greek yogurt, or scrambled eggs, just to name a few.

4. Make it difficult to be lazy.

You’ll find that you’re more motivated to stay active and participate in healthy activities, such as exercising or spending time with friends, when you don’t have easier, more tempting options in front of you. For example, not having a TV in your home is a good way to ensure you don’t watch too much of it, and you won’t spend too much time relaxing on the couch. Figure out what your own personal weaknesses are and just make it hard for you to access them.

If you have a senior in your life that’s transitioning into retirement living, you can work with them to make sure that they have plenty of healthy activities accessible to them. Encouraging your senior to live a healthful lifestyle will ensure that they feel supported during this potentially challenging transition.

6. Keep track of what you’re eating.

You don’t necessarily have to count calories, but keeping a record of everything you eat every day is a great way to live healthier. Keeping a food journal forces you to be aware of everything you’re eating, and typically results in making healthier decisions. It also psychologically reinforces your positive decisions, encouraging you to stick to a healthy diet in the long term. Additionally, keeping a food journal makes it easy to talk to your doctor about your diet so you can make changes if necessary.

7. Keep your stress levels in check.

High stress levels will increase your chances of becoming obese, so it’s important to keep a handle on your stress levels as you transition into old age and retirement living. There are many things you can do to reduce stress levels – be sure you’re getting enough sleep, take time to relax and participate in hobbies, and socialize with friends and family. Actively managing your stress levels will make it more difficult for you to gain excess weight, and it’ll also help you stay healthy in other aspects of your life as well.

It’s very important for anyone to manage their weight, but it’s particularly important for seniors to do what they can to prevent obesity. Obesity can result in a variety of other health problems, and an older body won’t be able to fight off illness or injury as well as it once might have. It’s very important to work with a health professional to prevent obesity.

Holly Klamer is a connector with Senior Guidance and Senior Living Help that help provides comprehensive resources on various senior living options. She loves working in the ever-changing world of digital and is fascinated by the role content plays in today’s marketing.

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