7 habits that can help you age well – From Precision Nutrition – Habit 7

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Habit 7: Connect with others.

When people are surveyed about the most meaningful aspects of their lives, they list good marriages, close family relationships, rich friendships, and lively work relationships.

Often, it’s the presence of other people, to love and be loved by, that enhances our reason to live.

Elderly who live in isolation are also most at risk for physical and psychological problems. Living alone may mean that there is no one to help if you fall, no one to talk to about joys or sorrows, and no one to help prepare food. As a result, elderly living alone may be more prone to injury, loneliness, and malnourishment.

All of these factors reduce lifespan, and more importantly, quality of life.

Meaningful human interaction:

• gives a sense of purpose;
• decreases subjective age;
• improves mental health; and
• makes life more fun and joyful.

Prioritize and enable regular connection with family, friends, and community members.

Common challenges seniors face with social connection

As age increases, individuals are more likely to experience loss: You lose a chance to connect when you lose friends, family members, beloved pets, or a spouse (which is especially correlated with a sharp increase in mortality).

Living in a long-term care facility can be isolating: This can be especially difficult if social connections are not nurtured and enabled.

Eating in isolation is a red flag: When people eat alone, meals tend to be more repetitive, simple, and less nutritious.

Action steps that can help

• Stay as independent as possible, but still highly connected. This enables both autonomy and support, which means experiencing plenty of meaning, richness, and joy in the later stages of life. Even if an individual has lost a loved one (or many), quality social connections are available and can be developed.

• Prioritize social activities. Options include family potlucks, group fitness classes, bird watching meet-ups, live theater field trips with friends, or taking a course in a creative or intellectual endeavor with other like-minded peers.

• Mix generations. Although the elderly may appreciate spending time with people of their own generation, younger generations can provide energy and newness to an elderly person’s life, and an elderly person can provide wisdom and perspective to a younger person’s life.

 

Workout for Monday October 1, 2018

 

Strength Focus

Complete 5 sets of

A) Farmer Carry   4 lengths – progressively increase load each working set
B) Heel Drops    10 each leg

 

Conditioning Workout

Every minute on the minute for 15 minutes, rotate stations each minute

A) 8 KE swings
B) 10 Air squats
C) 12 step-ups

 

 

7 habits that can help you age well – From Precision Nutrition – Habit 5

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Habit 6. Moderate or eliminate alcohol.

Wait a second — isn’t red wine supposed to promote longevity?!

The research on alcohol consumption — even moderate consumption — is mixed. Most experts suggest that if you don’t drink already, don’t start.

Excessive alcohol consumption is linked to health problems in almost every part of the body:

• Heart: Arrhythmias; high blood pressure; heart disease; stroke

• Brain: Sleep disruption; depression; neurological damage; epilepsy; dementia; alcoholism (particularly if it runs in the family)

• Immune system: More prone to infection / illness / lowered immune response; cancer (mouth, throat, esophagus, liver, breast); increased inflammation / flare-ups of autoimmune disorders

• Liver and kidneys: Fatty liver; alcoholic hepatitis; fibrosis / cirrhosis; liver cancer; kidney disease

• Metabolism: Osteoporosis and bone fractures; anemia; pancreatitis; changes to fat metabolism; muscle damage; interference with some medications

The body can’t store alcohol, so must prioritize clearing it. As the liver metabolizes that scotch on the rocks, the side effect is that it may delay or neglect other tasks — like digesting, absorbing, and storing other nutrients like proteins, fats, carbohydrates, vitamins, and minerals.

We want to be careful not to overburden the liver, so it’s free to do all the other important jobs it needs to do.

Common challenges seniors face with alcohol moderation

Not knowing what moderate drinking looks like: Many people may be in the “heavy drinking” category without even realizing it.

According to the United States Dietary Guidelines Advisory Committee, “moderate drinking” means, on average:

• Women: Up to seven drinks per week, with no more than three drinks on any single day.

• Men: Up to 14 drinks per week, with no more than four drinks on any single day.

And just so it’s clear what a “drink” is, here’s a guide:

Increased leisure time may mean increased drinking: Going out to restaurants more often may mean having a nice Chardonnay more often — or maybe even the occasional 9-hole beer bash at the golf club!

Alcohol may be used as a coping mechanism: People may drink to blunt chronic pain, loneliness, or anxiety.

Action steps that can help

• Replace alcoholic beverages. Try water, sparkling water, or vegetable juices instead.

• Experiment with other stress-reducing activities. If you’re having more than 1 to 2 drinks per night, and you have trouble stopping, try reflecting on how you cope with life stress. Instead of judgement or lecturing, approach this habit with curiosity and compassion. Consider replacing drinking with spending time in nature, getting together with family, or playing with a pet.

• Don’t go it alone. As with smoking, people trying to quit or reduce alcohol consumption may also find benefit in joining support groups, seeking additional counselling, or trying other medical interventions under the care of their physician.

 

Workout for Wednesday September 26, 2018

 

Strength Focus

Complete 5 sets of:

A)  Goblet Squat  5 reps progressively each set to RPE of 8/10
B)  Glute Bridge  10 reps

 

Conditioning Workout

In pairs, one partner works while the other partner hold a KB.
Complete 3 rounds each of:

12 DB Thrusters
3 Burpees
12 Step-ups
6 Ring Rows
12 Bird Dog
6 Push ups

 

 

Strength Focus

Complete 4 Sets of each:
A) Reverse Speed Lunge   10 reps each leg

B) Dumbbell Row   10 reps each arm

 

Conditioning Workout

Working for 10 minutes, complete as many rounds as possible of:

8 Sumo Deadlift
12 Kettlebell Swings
6 Walking Lunge, walk remainder of length of gym
12 Step-ups
8 Stadning Banded Row
6 Sumo Squat, walk remainder of length of gym

 

7 habits that can help you age well – From Precision Nutrition – Habit 5

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Habit 5: Reduce or quit smoking

To some it may be hard to believe, but many seniors grew up during a time when smoking was promoted as a healthy habit!

However, we now know smoking is undeniably linked to negative health outcomes — primarily lung diseases like asthma, emphysema, and lung cancer; and cardiovascular events like heart attack or stroke.

Smoking dramatically increases our exposure to free radicals, which increase inflammation, damage the arteries, and advance physiological age.

The good news is:

It’s never too late to quit and the body begins to regenerate immediately.

Common challenges seniors face with stopping smoking

Cigarettes are addictive and smoking is hard to quit: If this habit has been maintained for decades, a person may find it hard to imagine their life without smoking.

Older people may wonder, what’s the point of quitting now?: This is why it’s important to understand that, no matter what age smoking is ceased, health benefits can occur almost immediately.

Action steps that can help

• Take it slow. Smoking is often used as a way to cope with stress. Therefore, rather than simply yanking out this behavior, you may have better luck gradually replacing it with more productive coping mechanisms. Incorporate supportive stress management practices like massage, spending time with friends, or engaging in a creative hobby, and use them to slowly phase cigarettes out.

• Avoid shaming. Whether you’re trying to quit yourself or helping a client quit, don’t resort to shaming or judgement. It‘s common knowledge that smoking is linked to poor health; a person who smokes needs a sense of hope, not a lecture. The body can regenerate at any age! That’s why there’s still value in quitting, and the benefits can be linked to meaningful goals. For example, being able to go on a long, vigorous walk with a beloved pet while able to breathe freely and clearly.

• Seek support. Individuals trying to quit may also find benefit in joining support groups, seeking counseling, or trying other medical interventions under the care of their physician.

 

Workout for Wednesday September 19, 2018

 

Strength Focus 

Complete 4 Rounds of:
A) Prowler Push OR Sled Pull  (down and back)
B) Ring Row  8 reps
C) Heel Drops 8 reps each leg

Conditioning Workout

Complete 2 rounds of 30 sec of work followed by 30 sec of rest at each station
A) Row
B) Sumo Deadlift
C) Thrusters
D) Dead bug hold

 

 

7 habits that can help you age well – From Precision Nutrition – Habit 4

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Habit 4. Get the right amount of sleep.

As we age, it’s normal to need less sleep, and to sleep less consistently. As a result, older people may have trouble falling or staying asleep, and/or may wake early.

However, at any age, adequate sleep is essential, and helps:

• brain regeneration, improving memory and focus;

• hormone and neurotransmitter regulation, keeping mood and appetite stable;

• inflammation regulation, keeping the immune system healthy and balanced; and

• recovery from stress, be it from emotional or physical sources.

In the older years, getting anywhere from 5 to 9 hours of sleep a day may be appropriate.

Sleeping enough helps keep us healthy, but sleeping too much can be a sign of illness.

If sleeping over 9 or 10 hours is becoming the norm, consult a physician. Excessive sleep can be a sign of nutrient deficiency (low iron and B12 can both cause fatigue), depression, infection, or serious illness.

Common challenges seniors face with getting the right amount of sleep

Changing sleep patterns throw people off: Although it’s normal to need less sleep in our older years, it may be difficult to adjust to a new sleep schedule.

Side effects from medication interrupt natural rhythms: Some medications may cause fatigue or wakefulness.

Worries about health, finances, or loved ones can also keep us up: If tossing and turning is chronic, get a full assessment of what’s preventing rest, including what’s weighing on the heart and mind.

Action steps that can help

• Practice good sleep hygiene. Setting up a good night’s sleep doesn’t just happen at night. Turn down the lights and disengage from stimulating activities about an hour before bed. Make your bedroom as dark as possible, and keep it cool (around 67 F / 19 C).

• Keep a regular sleep schedule. Try to go to bed and wake up at the same time every day. Avoid napping for more than an hour a day, or napping later in the day.

• Create a comforting sleep routine. For example, have a bath, read some calming literature, or go for a slow walk outside.

• Avoid spending time in bed while awake. If you can’t fall asleep within 15 minutes, leave the bed and do some restful activities, like reading or making a cup of tea; return to bed when you feel sleepy again.

Check out this article for more tips on getting a good night’s sleep.

 

Workout for Monday September 17, 2018

Strength Focus 

5 Rounds of each exercise:
A) Deadlift    8 reps
B) Banded Knee Extensions   8 reps each leg
C) Dead Bug    16 reps total

Conditioning Workout

Working continuously, rest only as needed, complete 5 rounds of:
8 KB Swings
8 Squats
8 Step up, line hops or box/plate jumps (scale to where you are at)

 

7 habits that can help you age well – From Precision Nutrition – Habit 3

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Habit 3. Achieve or maintain a healthy weight.

According to research, there is a BMI “sweet spot” for the elderly.

Seniors with a BMI between 25 and 32 have the lowest rates of mortality, and recover better from illness and infection.

Being overweight or underweight can pose a risk.

Too much body fat can be harmful. In particular, visceral fat around our internal organs is associated with higher inflammation, insulin resistance and high blood sugar, eye problems like cataracts or blindness, kidney damage, and cancer.

However, some fat can be protective. Having enough body fat helps a person recover better from wasting diseases like pneumonia, cancer, influenza, and digestive issues. Having some body fat is also correlated with a lowered risk of fracture during a fall.

Common challenges seniors face with finding a healthy weight

Elderly who are underweight may struggle to gain weight: This can be due to low appetite, which can be caused by medication side effects, digestion problems, or zinc deficiency (which reduces sense of taste and can make food taste metallic). Social isolation is also correlated with skipping meals and eating less nutritious meals.

Those who are overweight may struggle to lose weight: Again, medication side effects can contribute to weight gain. Sometimes, seniors are just eating like they did when they were younger — except now, they’re moving less and may have lost metabolically active tissue, like muscle, to use those calories.

The onset of retirement and the “empty nest” stage can change eating habits: More leisure time and less routine may mean eating frequently at restaurants, often accompanied by more alcoholic drinks.

Action steps that can help

If weight gain is needed:

• Ensure protein requirements are getting met first. This macronutrient offers the biggest “return on investment” in terms of staying healthy and resilient as a senior.

• Healthy fats are calorically dense and can easily increase calorie intake.Choose fats like extra virgin olive oil, coconut oil, avocado, nut butters, and full-fat dairy products like plain whole milk yogurt or aged hard cheeses.

If weight loss is needed:

• Practice mindful, slow eating. And instead of counting calories (which can be annoying to do at any age), measure portions using your own hands! (See this article for more information on this portion control strategy.)

• Prioritize whole foods. These include fresh vegetables, lean proteins, and appropriate amounts of healthy fats and complex carbohydrates.

In all cases:

• Avoid “diet rules” or forcing certain foods. If kale is unpalatable, take it off the table. If you want to have a cookie every now and then, enjoy that double chocolate chunk!

 

Fit for Life Class – Wednesday, September 12, 2018

 

Strength Focus – 5 sets of:

A) Carry’s   4 lengths
B) Banded Walk   1 lap
C) Tricep Banded Pull Down   8 reps

Conditioning Workout 

Working with a Partner, complete as many rounds as possible in 10 minutes of:

Med ball Chest Pass – 1 length
5 Med Ball squats (partner rests)
5 lateral Med Ball Pass (each side)
Med bal chest pass 1 length

 

7 habits that can help you age well – From Precision Nutrition – Habit 2

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Luckily, we now have research on the specific factors that can help you live a healthy, enjoyable, meaningful life, longer.

In a variety of large-scale population studies, these seven lifestyle habits are consistently correlated with lower disease rates, better mood and well-being, and increased longevity.

The earlier you start, the better, but these habits can make a difference no matter your current age.

Practice these habits consistently, and transform the experience of aging.

Habit 2 – Eat healthy meals

The foods we eat literally make up our bodies. If we are missing important nutrients, our bodies are more vulnerable to damage or illness.

Although all nutrients are important, two get are critical during the older years:

• Protein is especially crucial because it helps to preserve valuable lean tissue (muscle and bone). Higher lean tissue reduces frailty, falls, and fractures, all of which are associated with poorer quality of life and earlier death.

• Antioxidants are like the body’s defense team. Aging is partly due to an accumulation of daily attacks from free radicals from pollution, household chemicals, too much sun, or lifestyle habits like smoking, eating lots of processed foods, or excessive drinking.

Antioxidants protect our body from free radical damage, and slow down the aging process. With a regular supply of antioxidants through wholesome meals abundant in colorful plant foods, we’re less vulnerable to cataracts, arthritis, cardiovascular disease, cancer, and more.

Aim for five servings of vegetables and fruits a day — and choose a variety of colors! Different colors (red, purple, green, orange, etc.) often relate to different nutrient compounds, so the more colorful the “rainbow” you’re consuming, the more nutrients you’re getting.

Common challenges seniors face with eating healthy

Poor appetite can lower food intake and the enjoyment of food: This may be caused by medication side effects, illness, or nutrient deficiencies. If a person has frequent digestive upset, they may be (understandably) resistant to trying new foods or eating anything that has triggered them in the past.

The individual may have dentures or weak teeth: If dentures are ill-fitting (this can happen after extreme weight gain or loss) or teeth are weak, it can be difficult and painful to chew.

It might be harder to shop for or prepare food: Frequent obstacles include trouble walking, carrying groceries, or holding a knife steady due to shaky hands.

Energy or mood is low: Fatigue, anxiety, or depression can make it challenging to find motivation to prepare meals. Elderly living alone and eating in isolation are especially vulnerable.

Many older individuals no longer have an income: That means the highest quality foods may not be accessible to them.

Certain generations may carry strong ideas about nutrition: For example, some may habitually avoid fats, feel they must “clean the plate”, or believe in dessert after every meal, because that’s how they grew up eating.

Action steps that can help

• Prioritize consumption of whole foods to increase nutrition. These include fruits and vegetables, legumes, meat, poultry, fish, dairy products, eggs, nuts, seeds, and whole grains.

• Focus on soft, well-cooked, or pureed / blended foods. Try scrambled eggs, poached fish, mashed vegetables, avocado, yogurt, smoothies, and soups, which are easier to digest.

• Try food supplements. Protein powders, green powders, fiber powders, and fish oil can be useful for increasing nutrition.

• Aim to create balanced meals. These should have a protein source, a colorful fruit or veggie, a healthy fat, and a quality carbohydrate at every meal.

• If budget allows, sign up for a grocery or meal delivery service. This can make food preparation much easier.

• Choose quick and easy to prepare foods when grocery shopping. Opt for pre-made high quality soups, pre-cut fresh or frozen fruits and vegetables, or pre-cooked proteins.

• Don’t forget pleasure. Look for ways to increase enjoyment while eating: Choose foods that appeal; set the table with nice linens, silverware, and flowers; eat slowly and savour food; and allow small treats if desired. A small bowl of hazelnut gelato after dinner a couple times a week makes life just a bit more delicious!

Fit for Life Class – Monday, September 11, 2018

 

Strength Focus

A) Goblet Squats    5 sets of 8 reps

B) Burpees     5 sets of 3

C) Alternate arm hammer curl    5 sets of 5 each arm

 

Conditioning Workout

In partners, Complete 3 rounds of:

10 squats
1 shuttle run/ walk
Rest while partner completes their round

Rest 2min

Then, In partners, complete 3 rounds of:

3 burpees
30 step-ups
Rest while partner completes their round

 

 

 

 

7 habits that can help you age well – From Precision Nutrition

Over the next several weeks I will be sharing with you “7 habits that can help you age well” as outlined by Dr. John Berardi and Jennifer Broxterman:

Luckily, we now have research on the specific factors that can help you live a healthy, enjoyable, meaningful life, longer.

In a variety of large-scale population studies, these seven lifestyle habits are consistently correlated with lower disease rates, better mood and well-being, and increased longevity.

The earlier you start, the better, but these habits can make a difference no matter your current age.

Practice these habits consistently, and transform the experience of aging.

1. Keep moving.

For relatively little cost or time (about 30 minutes a day), exercise is one of the most impactful things we can do for our health.

As we age, our metabolism declines and our bodies don’t use nutrients as well.

Exercise signals the body to:

• use nutrients and balance blood sugar;
• build and repair bone and muscle tissue; and
• circulate blood, nutrients, and oxygen, including to the brain.

Regular exercise is correlated with lower rates of:

• Alzheimer’s and dementia
• Diabetes, cardiovascular disease, and obesity
• Arthritis and bone fractures
• Anxiety and depression
• Fatigue
• Overall mortality

Additionally, exercise improves mood and well-being. This is especially true if exercise is social, like walking with a friend or attending group classes.

Common challenges seniors face with moving

When muscles aren’t used, they atrophy: Moving around becomes harder, making it more likely that a person will continue being sedentary.

Also, embarking on an exercise program might sound intimidating and inaccessible: Whether due to pain, injury, illness, or just a history of being sedentary, it may be difficult or scary to begin an activity program.

Action steps that can help

• Start with gentle activities. This reduces the risk of injury or heart attack. Opt for low impact activities, such as swimming, recumbent biking, or walking on grass or dirt rather than pavement. Even when mobility is reduced or compromised, exercise can be made accessible and can benefit health tremendously.

• Find an activity that feels fun. And one that can be done consistently. This can include: gardening or yard work, walking, swimming, climbing stairs, yoga, tai chi, cleaning the house, or doing light weight circuits.

• Keep things in perspective. Remember that “moderate to vigorous” is a subjective measure. What a 25-year-old personal trainer defines as “moderate to vigorous” may be very different from how an 85-year-old beginner exerciser defines it. The right level of activity should leave the exerciser feeling out of breath, but still able to hold a conversation.

• Ease into exercise. About 30 minutes of moderate to vigorous activity per day is ideal, but benefits appear after only 10 minutes of movement per day! A good program will incorporate some endurance training (like walking fast), some weight bearing activities (like doing bicep curls with soup cans), and some balance training (like practicing standing on one foot, or doing yoga).

 

Fit for Life Class – Wednesday, September 5, 2018

 

Strength Focus

A) Reverse Deficit Lunge – 3 x 10 reps each leg

B) Standing Banded External Rotation Row – 3 x 15 reps

Review Push Technique and Box Jump Progressions

Conditioning Workout

3 rounds, resting as needed

20 Kettlebell Swings
15 Step-ups or Box jumps
10 Push Press