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In our house, we have a few parental "sayings". One of them is "slow and steady wins the race". My wife and I are trying to impress upon the kids not to rush through things they need to master. We affectionately call ourselves "the turtles" (our family mascot) to help emphasize this. It also aligns with how often we are late to pretty much everything The hastiness that kids exhibit also relates to us, adults, and the success (or failure) of our individual habits, like our fitness journeys. I love this quote... "Success is a few simple disciplines, practiced every day, while failure is simply a few errors in judgment, repeated every day." - Jim Rohn What about you? Do you ever feel overwhelmed by the thought of making big hasty changes to your health? Don't worry, it's common, and many of us believe that substantial improvements require drastic actions. However, there's an extremely powerful concept known as the Aggregate Marginal Gains Principle that can make a giant impact on your journey to better habits and a fitter you. What is the Aggregate Marginal Gains Principle? The Aggregate Marginal Gains Principle is the idea that consistent, incremental improvements, even as small as 1%, can add up to huge progress over time. This concept, made popular by Sir Dave Brailsford, the former performance director of British Cycling, was the driving force behind Team Sky's extraordinary success in the Tour de France. Instead of focusing on massive, overnight transformations, Brailsford and his team concentrated on optimizing every aspect of their riders' performance, from nutrition and training to equipment and recovery. They took a turtle's vs a hare's approach to training The Power of 1% Improvement The beauty of the 1% improvement lies in its simplicity. It's a manageable goal for anyone looking to enhance their health and fitness. Whether you're a seasoned athlete or just starting on your fitness journey, making small, consistent changes can lead to impressive results. Here's why it works: Sustainability: Small changes are easier to maintain over the long term. They don't require drastic alterations to your lifestyle, making them more likely to become habits. Reduction of Overwhelm: Trying to overhaul your life all at once can be overwhelming. Focusing on just 1% improvement at a time allows you to concentrate on specific areas, making the process more manageable. Positive Feedback Loop: Every small gain provides a sense of accomplishment, motivating you to continue making improvements. Supporting Data Research also supports the Aggregate Marginal Gains Principle in the context of health and fitness. One study published in the British Journal of Sports Medicine found that individuals who made minor dietary and exercise changes over time were more likely to maintain their weight loss compared to those who attempted drastic alterations. Another study published in the American Journal of Lifestyle Medicine showed that consistent, gradual improvements in physical activity and diet led to better overall health outcomes, including lower risk factors for chronic diseases. Conclusion Remember, the road to a healthier and fitter you doesn't have to be a sprint. Embrace the power of the Aggregate Marginal Gains Principle and focus on making small, consistent improvements. Over time, those 1% gains will add up to a remarkable transformation. Start today, and you'll be amazed at how far you can go. Like Comment Share
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 Has anyone been taking bone broth? If so, I would love to know what you think. Many believe it's the #1 food for better bones.
Bone broth is rich in nutrients like calcium, magnesium, and collagen, which are essential for maintaining strong bones. In fact, research has shown that consuming bone broth can increase bone mineral density and improve bone metabolism in postmenopausal women. Check out these articles if you want to know more! https://www.livescience.com/is-bone-broth-good-for-you https://bluebirdprovisions.co/blogs/news/scientific-proof-of-bone-broth Remember to consult with your doctor before making any significant changes to your diet. #BoneBroth #BoneHealth #SeniorNutrition #HealthyAging #HealthyEating #ElderHealth #HealthyLiving #NutritionTips #OsteoporosisPrevention #GiveMeStrength #SeniorHealth #SeniorFitness I'm very excited to announce that I'm about to start writing book #2!! The topic is "balance and bones." It will focus on very specific balance exercises and keys to improving bone strength! I'm super excited about it! In some of my recent research, I found 7 ways stronger bones improve our balance. As we age, it is SO important to be mindful of our bones and how exercise, diet, and even our mood affect them. Caring for them can directly affect how well we maintain good balance. In the weeks to come, I aim to post more findings here on other research around these two topics. So please stay tuned...  Back when I was an athlete in college (many moons ago), I learned about a non-intuitive way to train. The athletic department’s strength coach told me that if I wanted more lean muscle and to become stronger, I needed to eat more food and work out less. It was a head-scratching moment. The coach tried to explain it to me, but it didn’t make sense. I was a wrestler and was used to cutting back on calories and working out longer to get leaner. If I consumed more calories and worked out less, surely I would gain weight—something that wrestlers aren’t too fond of. In the off-season, I decided to try his advice. I began eating more high-protein foods, reduced my intake of simple carbohydrates, and began working out in shorter but more intense bursts. I increased my good calorie intake, along with daily strength training, which consequently gave me a much faster metabolism. As a result, my muscles became leaner and stronger, and my body fat started to come off much more quickly. I gained about 10 pounds, but it was all lean muscle. What I learned is that eating more foods that are beneficial (high protein foods), even if it increases calories, can make your muscles stronger and leaner….as long as you’re strength training! I also learned that it’s not about the quantity of time you exercise but the quality of time. This may sound counterintuitive, but this is how our bodies work. Our bodies also need energy in the form of good calories to be able to produce more energy for our workouts. So as you resolve to put in quality exercise 3,4,5 times a week…remember to stay energized with a good high protein, low simple carbs diet to set yourself up for lean muscle building. Doing this will help your metabolism burn fat and create lean muscle. Any questions? Please ask here, or feel free to message me from the contact page.  Why Calories? Calories are a unit of energy that our bodies need to function properly. They are necessary for activities such as exercising, working in the garden, and even just moving around the house. Without enough calories, our bodies would not have the energy they need to perform these tasks. Good Calories vs Bad Calories When it comes to calories, not all are created equal. Some calories, referred to as "good calories," can provide your body with essential nutrients and help you maintain a healthy weight. Other calories, known as "bad calories," can contribute to weight gain and other health problems. Good calories come from nutrient-dense foods high in vitamins, minerals, and fiber, and they provide energy without adding excess fat or sugar to your diet. Eating a diet rich in good calories can help you control your weight, lower your risk of chronic diseases, and improve your overall health. Bad calories, on the other hand, come from foods high in sugar, saturated fat, and refined carbohydrates. Examples include sugary drinks, processed snacks, and fast food. These foods provide empty calories, meaning they lack essential nutrients and can contribute to weight gain, high cholesterol, and other health problems. Challenge yourself to be more mindful each day of what kinds of calories you’re consuming. Here are some examples of “good calories” in nutrient-dense foods:
By including these nutrient-dense foods in your diet, you can get the essential vitamins, minerals, and other nutrients your body needs to function properly. They will “give you strength” in the daily tasks you want to tackle!  I used to pride myself in functioning with less than 5-6 hours of sleep. "I'm getting a ton done," I used to tell myself. Or I'd say, "I need my alone time, my decompression time." But as I get older, those short nights are getting much more challenging to maintain, and the law of diminishing returns is becoming a real thing. Thankfully, I have an amazing mom who has been keeping me accountable. So...one of my NY resolution for 2023 is to get better sleep! If you struggle like me, please read this article (that my mom forwarded me today) and maybe make a resolution or goal to become a better sleeper! Please comment if you have any tips on how to sleep better or if you need encouragement in this area.  According to Harvard Medical School’s latest Special Health Report, older adults over 60 typically lose 3% of muscle a year and 4-6 pounds of muscle every ten years. And when muscle leaves, what do you think takes its place? You guessed it…fat. Once we lose muscle and gain fat, everyday tasks become more challenging. And after 65, your chance of falling increases to 1 in 3 people! That’s crazy. To stay out of those statistics, it’s essential that we move (condition our bodies - burn calories) and build strength! I challenge you for the next five days to move more than average and find a way to “strength train.” Start working on building more muscle. If you need a guide, please Message me ASAP, and I will send you a free copy of the GMS exercises and workouts!  Happy Friday Everyone!! So I'm starting to look for anyone interested in receiving and reviewing a free copy of the Give Me Strength audiobook I'll be releasing it in a few weeks on Audible and will only have 50 codes to give away. Most of you have already read the book, so you don't technically need to listen to the audiobook...you'd just let it play through and then post the same (or similar) review. If you're interested in helping me and/or know someone who you think might like to review it, please send me a message via the Contact Page asap. It would really help me continue to help seniors reach their fitness goals!! Thanks so very much!! Have a great evening...love to all  Halloween is upon us and while it's not my favorite holiday (mainly because of the candy temptation...I love Snickers) it does reveal to me that one of my favorite holidays is on the way...Thanksgiving, which means pumpkin pie is just around the corner yeehaw!! I guess you can say I do have a moderate sweet tooth. While large servings of pumpkin pie aren't the best for you (just like large handfuls of mini Snickers bars) pumpkin itself has TONS of health benefits. From being rich in vitamins like A and C (which act as immunity boosters) to lowering the risk of certain cancers, pumpkin is a great seasonal fruit that we should indulge in especially this time of year with cold and flu season around the corner. So as you carve up that jack-o-lantern or prep your shopping list in November, don't forget the multiple benefits of pumpkin...a seasonal superfood. Here are some healthy pumpkin recipes that you might enjoy: Read the Article.  Good morning community! Happy Friday to all!! I just wanted to drop some encouraging words to you today. A friend of mine is going through some hard times. And while it's hard for me to relate to the exact problem she's having, I do relate to the roadblocks that are getting thrown into her path daily. The advice I gave her is to not forget the simple pleasures of life and to take a moment to enjoy them in the middle of the storm. Then I told her what I do to find solace when I feel overwhelmed. (It often involves some Jack Johnson music and a strong cup of Joe). It's so easy to get caught up in the struggle and let our problems consume us, but hearing a brief word of encouragement from someone can help. Please know that that is what this community is for...to help us through those moments...even if we cannot relate to the exact problem someone is facing. So, if you've read this, and you're struggling today, please be en-couraged, knowing that you have someone here who will listen. For those of you who are slaying your dragons today and are in a good place, please drop an encouraging word to this community in the comments section Love to all!!  |
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