The holidays are kicked off with Halloween. Will yours be a healthier Halloween or start a cascade of sugary treats that last through the New Year?

Whether you acknowledge it, deny it, or you’re somewhere in the middle things aren’t the same as when you were a kid no matter how old you are reading this!

If you’re over 50 you may as I did get pounds and pounds of candy going door to door. We made it our mission some years to canvas the entire town (small town but still)! We literally had car pools so parents could drop us at different neighborhoods.

We didn’t dump it after, we ate it. Teachers dreaded those days and weeks after Halloween, I’m sure.

That was back in the day when people still made homemade popcorn balls or cookies, too. No one was scanning their haul at the police station back then.

We know now that sugar causes cancer. We may or may not give as much thought to dyes and chemicals added to treats that change behavior. But someone does.

In this podcast, my friend and expert on children’s health, Elisa Song, shares her recommendations. She not only has the degrees and credentials but she has the street credentials as she’ll be dressing up her own two-under-10 kids for a healthier Halloween. She is the holistic pediatrician.

This is one to share. Please do. You as parent, grandparent, aunt, great aunt, neighbor, friend… can make a difference.

We’re really not showering them with love when we shower them with sugar, dyes and chemicals. Make this a healthier Halloween and a step on the path to healthier holidays this year!

For more information about kids health:

https://healthykidshappykids.com

Instagram: https://www.instagram.com/healthykids_happykids/

Facebook: https://www.facebook.com/DrElisaSongMD/

If this is helpful, please let me know! I’ll bring Elisa back for a full length podcast about kids movement and nutrition.

Make all your holidays healthier this year!

healthier Halloween and holiday seasonRegister Now! 50% ends soon.

Please leave a rating it iTunes! It really helps us keep the show going and spread the word about how we can use or best genetics and defy the rest with every day habits.

Click here to leave your rating!

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What if you could be years younger in days? I lived it.

When I was driving to the airport last week I had the strangest feeling.

I can’t remember a time – perhaps because its NEVER happened – when I just got on a plane and went somewhere without a schedule.

I wasn’t going to deliver a presentation.

I wasn’t going to deliver a hug.

I wasn’t going to attend a lecture.

No one would ever know if I showed up or not.

I was going into this total black hole of nothing to expect, nothing to measure success, and it was uncomfortable.

Zero Travel Itinerary

I was heading to the Huntsman World Senior Gamesin St. George, Utah. Yet, once there, I had no agenda. I was going just to witness it. Having done a podcast with CEO Kyle Case and been a guest on his) I was intrigued for sure and excited about capturing some inspiring moments (they’re coming up) to share with Flipping 50. We share a common mission and I wanted to see the games and help spread the word.

That was all well and good.

I had no appointments, no schedule, no mandatory time restrictions.

But I was uncomfortable.

Seriously?

How many times a day do I have check my watch? Making sure I’m on schedule for my next client or interview? That I’ll hit my deadline for the next article? That I’ll have to my team what they need from me next?

And I was missing it?

How often do I wish for a day clear of appointments to focus on a project for a big block of time? Or how often do I (or you) crave a weekend free of to-do lists and errands to catch up or get ahead (someone is laughing their ____ off at that)?

I had created it. I was staring at a few days just like that.

Uncomfortable.

I was uncomfortable with the lack of schedule ahead of me for the next three days.

Self-Care

I do honor boundaries. I have self-care practices. I avoid overscheduling and draw sharp boundaries on time off. I don’t do evening appointments or weekend coaching unless it’s rearranging that can’t be avoided.

And yet… I was at a total loss.

I kept feeling like I needed to be doing something.

At the end of my first day I realized that it was worse than that.

I was looking for reasons not to do things. Fun things.

I was looking for boundaries.

At one point on a hike to explore St. George’s beauty, a low fence – 12 or 14 inches from the ground to full height – threatened me. It was to keep tortoisesinand safe in a reserve, for crying out loud! It was not to keep humans out.

It took an adventurous 10-year old ahead of me to show me the way.

Minutes later as I looked at vast red rocks just begging to be climbed I didn’t see anyone else on them so I thought that must be off limits.

There were no signs saying so.

I just assumed.

I finally started out on the hike. I was off the grid literally and figuratively. It was just an area waiting to be explored.

So I went. No steps, no path, no people ahead of me, just me blazing a trail. I scrambled up five or six of them to stand at the top with nothing to see or do or feel.

Just to be there and be.

Yet, I was still a little uncomfortable.

Like a kid years younger playing hooky who keeps looking over her shoulder, I felt like I was going to get caught so I wasn’t completely enjoying the freedom.

I looked down and realized I didn’t have my watch on. That never happens! I had no idea how it did, but was so glad it had. After all I had no place to be. No one was expecting me. There were half a dozen venues I could visit at the Senior Games, but I didn’t haveto.

I didn’t need a watch to tell me I was hungry. I wasn’t concerned with minutes, or distance, or a heart rate. So I just gave in. There was no measure of the way breathtaking scenery was filling me up.

But I wondered.

Is It Just Safe?

Am I hiding behind a schedule?

I frequently tell my clients, both women in midlife and fitness professionals, that structure provides freedom.

I may have taken it a bit too far.

Was there so much structure in my life that I’ve forgotten how to use free time wisely?

When I began coaching in 1995 – the kind of coaching around figuring out why pieces of life aren’t quite coming together even though things are obviously important to you and you’re committed to them – this sort of challenge happened to otherpeople.

Now the coach becomes a student. This is exactly the kind of homework I might give someone: get off the grid for 2 or 3 days and break out of your “have to” “shoulds” and cramming so much into your days that you forget why you’re doing it.

Kids have forgotten how to use free time and so possibly had I.

It’s a “thing” we began to notice about children a couple decades ago. They’ve gotten so used to constant stimulation that they don’t know how to entertain themselves. A Gameboy or an ipad or game tells them what to do. There are fewer and fewer markers and tablets that aren’t electronic or building toys kids can explore. Sit them in front of a movie. It’s so much easier. But then when there’s not that, boredom sets in and they can’t entertain themselves.

Was I a victim too?

So I decided to be uncomfortable. I decided to do what I wanted to when I wanted to do it. For three days.

It was hard.

While I was running on my second morning there I realized it had been 25-30 years since I’d just gone for a run. I just set a time and didn’t care where I went. So I ran… to parks where I stumbled on the Huntsman World Senior Games women’s softball event, past the 5K and Half Marathon finishes.

And I noticed.

More than usual, I noticed things. We coaches refer to it as being present. I’d lost it, apparently because having found it, there was a distinct difference.  I noticed the view, hard not to, and people on the path. I was tuned in and present. Not focused on getting it done and getting back or finishing an interval. Not simultaneously doing something else.

I quote research by Ellen Langer frequently. I’ll link to a book you may be interested in if what I’m about to share intrigues you. I came back looking years younger. I actually felt myself looking better. You and I know we’re pretty hard on ourselves, our own worst critiques.

Especially, perhaps at this time in our lives when things are changing rapidly if you’re not matching your hormone needs to changesyou make. You know, thinning hair, more pronounced wrinkles, sudden lines in the neck, crepe skin around legs, cellulite some days not others…]

 

But I actually felt like I aged backwards in those three days.

Maybe it was interviewing 94 and 84-year-olds to start my trip. Possibly it was the abundance of adults older than my 54 at the games. Maybe seeing 96-year-old Charlotte’s results in the six swim races she competed in.

Maybe it was the clean air and perfect weather.

But I felt lighter, happier, and like I had fewer crows feet, without Botox.

I have to give a nod to St. George and the perfect climate over my stay. A sunny 75 with low humidity was perfection. Sunny works for me.

It wasn’t the food. I – you heard it from me – ate junk food two nights in a row. Well, the closest I’ve come to sabotage in quite some time. The hotel restaurant served what it served and I’m sure I ate a combination of gluten, dairy, white flour, and anything-but-healthy fat.  After two nights I couldn’t take it any longer, because food shows up in energy and in a glowing complexion or not, pretty quickly. (That also means you can turn it around in days if you want to!)

I attribute my energy and the way I feel changed to these things I learned that I need present in my life:

  • Time every day carved out for exercise
  • Time outdoors in sunshine
  • Defining what healthy food is for you and reinforcing what it feels like to honor it
  • Time spent around people who are the very opposite of complainers, whiners, and looking for reasons they can’t – they’re looking for open windows if a door closes. Those are my people. They’re people who think the best about life, and want to get better no matter where they are now.
  • Believing that there is a greater purpose for each of us. Nurturing the human body and the spirit is a part of serving that greater purpose.
  • Purpose may be served with a to-do list, but energy and inspiration to do it is served by staying away from it regularly.

Every sidewalk or hallway I walked down or sidelines I sat on during those few days people exchanged hellos, good mornings, and smiles. Every single one.

The fact that I notice that even is something to acknowledge.

It’s not true of every day.

Even in Boulder where I call home and believe that truly people are happier here – from the athletes to the volunteers to the family members cheering and the community members – it was a unique environment.

Physical activity changes people.

It changes lives.

Changing the way you think about physical activity changes what it can do.

It’s not about a scale.

It’s not even about a body fat measure (and you know I promote the value of body fat knowledge over weight alone)

It’s not punishment.

It’s a gift.

It’s not a deficit so you can eat cake.

It’s a reward for a body that simply is meant to move.

For the men and women at the Huntsman World Senior Games it’s a starting line.

Not to compete against someone else.

Not to win vs. lose – because in many sports that’s how it’s labeled – but to win or win. Finding new strengths, exploring new activities, being a part of something bigger.

For some I met it was something that led to losing 75 pounds and most likely finding herself again.

For others it was a dose of something that she needed for mental health as much as physical health.

For some it is social.

For some it was far more motivating to get stronger and build endurance than to simply lose weight but that happened to

For some it began as a family challenge and turned into something exhilarating

… you’ll see it all in the blog full of Flipping 50 moments I’ll share the link to here.

How to Change Habits

What this triggered for me was the need to change some habits.

I wasn’t honoring the way I use energy best. I wasn’t honoring the best times of day for me to create, write, connect with others, to exercise so that I could, sometimes I wasn’t honoring a desire to drink less coffee and more water.

It’s easy to slip. It may surprise you but it’s easy for me too. When you’re in it, doing it regularly it’s so easy to let a day go by and skip or get caught up in work and let a long much needed hike slip into a 20-minute more rushed than enjoyed workout.

So I’m challenging myself for the next two months- these last two of 2018 – and if you’re listening to this after the fact, you can still comment below the show notes at flippingfifty.com or comment on Instagram if you’re following there.

Comment about how you’re going to change a habit. I’ll share the process.

We all have these triggers or cues. Triggers usually are related to bad habits. Cues are related to good ones. It’s a certain cue that you have to focus on in order to follow through with a habit you want to create.

I want to break from work and stay committed to a workout even if I don’t have a race or event coming up. But just putting the hour block on my calendar is not the cue. That hour break to get set up, exercise, clean up is the habit I want.

The cue is maybe a 2 or 3-minute thing in reality.

For me I have to decide at 8am I go get dressed – in my swim suit, bike shorts or running shoes. If I’m driving to the pool or doing weights at the gym then getting into the car has to happen then. That’s the cue. When I’m successfully in the car on the way to the gym it’s going to happen.

So here’s what I challenge you with:

  1. Tell me what habit you either want to commit to or you want to stop
  2. Tell me what you’re going to focus on: what is the 2 or 3-minute cue you’re going to do that will insure that you follow through on the habit?

It can get tough over the end of year excitement to stay focused on health goals. It doesn’t have to, and if you have something set in place to help – you’ll stick to it.

Share your years younger plan

Once you have your habit, share it here at flippingfifty.com under the podcast or at Instagram. Telling someone makes it easier to commit.

Then share this with a friend and surround yourself with a community of women flipping 50 together. We can all be years younger.

If this was valuable please leave a rating in iTunes, it really helps us all spread the possibilities and expectations about the way we age.

Protein-Packed Snacks for Holiday Health

I’m flipping traditions with these 4 protein-packed snacks, desserts, even breakfasts in this post!

I don’t know about you but in our family the baking began Thanksgiving week. It seems like Thanksgiving evening in fact we used to ice sugar cookies in Santa, stockings, and Christmas tree shapes. Then my mom had half a dozen other cookie traditions.

Who needs that?!

Not a single person in our lives benefit from sugar.

But it’s still nice to enjoy a slice of tradition and it’s silly to think you won’t be tempted. So, I say, be ready. If you’re trying to be “good” (to yourself!) this season then a little extra protein will help. Protein (and fiber) kill cravings. A little sweet at the end of a meal is also a signal to your brain that it’s done and sated.

How can you get a little more protein into your day?

Whole foods are ideal. When that’s not possible. Whether it’s because you’re following a plant-based diet, you don’t like many high-protein options, or you want to boost muscle recovery and you’re just not seeing results from your fitness effort, supplements fill the void.

Clean Protein

If you’re not sure you’re using a clean protein, I’ll just link here to the reason you want to check the ingredients carefully so you know you’re not using anything that’s got chemicals, sugars, artificial sweeteners, or ingredients that may cause fat storage  (anything ending –ose, eggs, soy, and whey unless you’ve tested for yourself).

If you’re not feeding muscle with enough calories and adequate protein (30 grams at each of three meals) you don’t have what you need to recover.  Additional pre or post-workout supplementation is helpful if you’re not seeing results, you’ve lost significant amount of muscle, or you’re increasing your training.

Adding protein to meals, shakes, and snacks (if snacks are right for you) or desserts is a smart way to increase your satiety level. You’ll stay full until your next meal as you decrease the sugar impact at any meal.

This time of year if you know you’ll be tempted, it’s better to be prepared. I never like to suggest clients remove something without putting something else in its place (aka, having a flip). Even when snacking is ruining results for clients with hormone imbalance, our focus is on adding the right items to each meal so the need or craving for snacks disappears.

For any of these recipes, keep it vegan by adding the Plant Power option, or go with Paleo Power for a dairy-free, soy-free option. If you know you tolerate dairy, Your Whey works, but it’s one I only use pre or post exercise, so think about your options.

Chocolate Fudge Brownie Bars

protein-packed snacksThis brownie bar isn’t without sugar, though it’s natural and impact is offset by the fat and protein. Post-workout is the best time to enjoy a bar. Cacao also has antioxidants for recovery. So if you come back from the gym and everyone is diving into sugar cookies, you’ve got a treat too. It’s hard to go wrong with four ingredients.

Get the recipe

Better Nut Butter Balls

protein-packed snacksAt the holidays my mom used to make these little balls of dates and nuts and I don’t know what else. Everyone else went for a favorite coffee cookie, sugar cookie, but I would dig into the refrigerator and munch on these. They were slightly healthier than the others but still packed a punch of sugar, but these… feel better. They offer a sweet treat, a peanut butter cup flavor, without the kill-your-hard work results.

Take 10 minutes and make a couple dozen (unless you’re generous with yours: but more and smaller is smarter!). Try them on your family. They don’t have to know they’re a healthier treat until they approve them.

Get the recipe

Mango Mama Healthy Sorbet

protein-packed snacksMy students know I don’t often share recipes with high sugar content – even if it’s in fruit. When I do want a tropical flavored mini vacation without the long flight… I add protein or make sure it’s after a good meal, or both!

Get this full recipe

Coffee Mint Smoothie

protein-packed snacksIf you do well with coffee before exercise (it is an ergogenic aid but if it makes you jittery, avoid it!) this special morning drink might be fun to serve holiday guests.

This is an awesome breakfast twist for guests or for a special morning just for you.

Get the recipe.

You can make any of these recipes with Flipping 50 protein. Baking (or stirring and blending) is back, only better.

fitness after 50 programs

Reading this in October? Trickortreat10 saves Flipping 50 readers 10% off first order of dairy-free, soy-free, sugar-free clean protein options in versatile vanilla or decadent chocolate. Until witches fly! Shop now

online fitness coach

coffee mint smoothie

Coffee Mint Smoothie

Ingredients:

Instructions:

You’ve got two options here:

  1. Mix all ingredients in a high-power blender and enjoy.
  2. Mix the coffee with ½ T boiling water to dissolve it first then blend all ingredients. This will insure it’s completely smooth.

If you do well with coffee before exercise (it is an ergogenic aid but if it makes you jittery, avoid it!) this special morning drink might be fun to serve holiday guests.

This is an awesome breakfast treat for holiday house guests or a special morning start just for you. What could be better than two of my favorites mingling together in one cup? That’s what I’m talking about!

Reading this in October? Trickortreat10 saves Flipping 50 readers 10% off first order of dairy-free, soy-free, sugar-free clean protein options in versatile vanilla or decadent chocolate. Until witches fly! SHOP Now!

Check out other healthy and holiday-worthy recipes here: 

Better Nut Balls

Chocolate Fudge Brownie Bars

Mango Mama Healthy Sorbet

Blend everything in your high-powered blender until it reaches a smooth, creamy texture. Garnish with mint leaves if you want to take the mojito route. If you like a lighter dessert (compared to chocolate) this is it.

My clients and program participants know that I don’t usually share recipes with higher fruit sugars in them. Healthy sorbet is a bit of an oxymoron usually! They’re so high in sugar!

When I do I include tropical flavors for a little island get-away without the long flight, it’s always after a meal, with  protein, or like this recipe, both. If you experience weight loss resistance or you’re susceptible to highs and lows in energy frequently related to food find out if you’re highly sensitive to sugar by testing.

Reading this in October? Trickortreat10 saves Flipping 50 readers 10% off first order of dairy-free, soy-free, sugar-free clean protein options in versatile vanilla or decadent chocolate. Until witches fly! Shop now.

healthy nut butter balls Better Nut Butter Balls

Ingredients:

Instructions:

Combine oats, protein powder, cinnamon, and chia seeds in a large bowl.

Add nut butter, honey, and vanilla. Stir to combine.

Add cacao nibs. Stir to combine. It will be slightly sticky but still crumbly.

Get your hands in there as you add liquid slowly 1 T at a time. Combine until you can form balls that stick together (too much liquid and they won’t hold their shape).

Roll into balls. Chill in fridge for 30 minutes to set. Store in fridge.

Flip: roll in crushed nuts, coconut flakes, or cocoa powder for a little more party flare

Flip: raisins or other dried fruit work but think of them as sugar; your body doesn’t distinguish between sugar sources

At the holidays my mom used to make these little balls of dates and nuts and I don’t know what else. Everyone else went for a favorite coffee cookie, sugar cookie, but I would dig into the refrigerator and munch on these. They were slightly healthier than the others but still packed a punch of sugar, but these… feel better. They offer a sweet treat, a peanut butter cup flavor, without the kill-your-hard work results.

Take 10 minutes and make a couple dozen (unless you’re generous with yours: but more and smaller is smarter, it’s the secret to having “more” without having more). Try them on your family. They don’t have to know they’re a healthier treat until they approve them.

healthy brownie barsChocolate Fudge Brownie Bars

Ingredients:

Instructions:

Add banana and almond butter to a mixing bowl and mix (with a blender) until just mixed. Integrate the protein powder and nibs. Pour into lightly oiled (ghee or avocado oil spray) 8 x 8 casserole.

Bake 25-30 minutes. Cool completely before slicing.

Store in refrigerator.

Flip: add ½ cup chopped nuts or seeds

This fudge brownie recipe still has sugar, even though it’s natural and the sugar impact is offset by the fat and protein. Cacao has antioxidants for recovery. So if you come back from the gym and everyone is diving into sugar cookies, you’ve got a treat too. It’s hard to go wrong with four ingredients.

Reading this in October? Trickortreat10 saves Flipping 50 readers 10% off first order of dairy-free, soy-free, sugar-free clean protein options in versatile vanilla or decadent chocolate. Until witches fly!

 

active agingGetting older is inevitable. Aging and feeling old are optional. Active aging is a choice. Of course, you’re going to have birthdays, but what we know as the aging process is changing.

You can change your physical health by changing the way you exercise, eat, and prioritizing quality sleep. In doing so you can benefit your mental and cognitive health. The way you age is a choice. Who better to hear it from than the individuals who are thriving after 50. I had the pleasure of meeting several of them at the Huntsman World Senior Games in October.

I challenge you to read (and watch their videos) and not be inspired. They’re you. They’re me. Many of the interviewees started long after 50. Many re-started after 50. For active aging these are the experts in the field!

If you want to create a thriving second half the best time to start was 30 years ago. The second best time to start getting better at getting older is TODAY. As you read and watch, imagine your possibilities becoming probably if you begin NOW to make decisions not based on scales, diets, or burning anything… but on living and experiences.

The Only Thing You’re Too Old For is Surgery

Lee, 94, from Pacific Palisades, CA., in her 8thyear at the games was donning three gold medals for table tennis. She’d previously competed in badminton and when knee replacements meant that wasn’t something she could do, she went looking for something she could.

Her table tennis participation keeps her motivated to stay in shape. She’s also keenly aware of the need for enough protein and avoiding sugar.

You’ll be inspired(or embarrassed) to know she can do what she calls 20 “men’s” pushups at least once a week – and intends to start doing them daily. She admits she’ll cut back to 10 when she’s 95. I challenge you to do 20 and share how that goes in the comments along with your age!

Lee was full of gems of wisdom for aging actively. Given she had done the most research in the room, I included them all! She is active aging at it’s best.

“When you can physically do what you want to do you feel better about yourself

The secret is being … very positive in stuff you do.”

 

“You are never too old. Even if you have a problem…

the only thing you’re too old for is surgery… I don’t think there is such a thing as too old.”

From Under the Crown

Charlotte Ambrose, 84 is Miss Senior Universe Miss USA representing Poland and is an open-heart surgery survivor. She is a prior competitor in the Senior Games whose husband was inducted into the Huntsman Hall of Fame this year. Charlotte and her husband are so clearly a couple active aging together.

Charlotte has done track and field events, swimming, and race walking.

In response to it being too late or being too old, Charlotte shared these pearls:

“Never, never too old … staying as healthy as you can, enjoying life, life is worth working to keep your active body and your mind.”

She added,

“Training the brain as well as the body are two linked entities to celebrate.”

Refocus

Patti Miner, 62, Ms Utah Senior America who medaled in mixed doubles tennis event together with her husband, shared this:

“It’s better to be seen than viewed.”

I’ll let you think about that one for a moment!

“Age is just a number. Keep making goals.

Refocus, don’t retire.”

 Patti’s words echo Flipping 50’s mantra, “Rewirement not retirement.”

We don’t always have the choice, but I loved the fact that several couples attended and both participated either in their own events or as teammates. It’s another perfect example of surrounding yourself with others doing what you’re doing or what you want to be doing. Choose a partner you can choose active aging with whenever possible!

 

From “Muscleless” to Medalist

Jan Miller, 68, a swimmer from San Antonio Texas participated in nine events that resulted in seven first places, a second, and a DQ.

Jan first participated in the Huntsman Games in 2000 when she was 50 – the youngest of athletes who can participate. Jan was a swimmer as a child, an Olympic qualifier. Came back to swimming for closure. She’s planning to return when she turns 70 and is in a new age group.

She belongs to a team and five of them attended the games together.

Though she was a swimmer – quite a skilled swimmer as a youth – she was away from it for 10 years, and shared that last year she spent nine days in a mental hospital. It was then that she realized she needed back in the pool.

“I’m going to go swimming. I’m going to do something that’s active and be around other people who are active.”

To get in shape she began cross training with several activities. She coined a new term perhaps, as she described herself as “muscleless.”

If you use it, it will grow, even if you’re 68, or 78 or 96 (the oldest competitor in swimming). Jan’s got a powerful message about starting wherever you are.

From Mom to Ironman

Allison LaField, 55, also from San Antonio, Texas, has been swimming all her life. She departed for a while to focus on family. She started again as an adult whose children were growing up. Swimming led to biking, which led to running and then bringing them together for triathlon. She mentions casually that she does Ironman distance (a total of 140.6 miles consisting of a 2.4 mile swim, 112 mile bike, and 26.2 mile run done all in one day).

She swam six events. The back and fly are her stokes. These, by the way are not the “easiest” of strokes!

Swimming is an individual sport. Yet having a team means something even in a sport where it’s you getting yourself to the finish line. The take home message here echoed so many times at the Games (and in Flipping 50) is surround yourself with people who are doing what you want to be doing.

“It’s never too late. Swimming is one of the best sports for anyone over 50. You don’t have to be a swimmer or have any experience swimming.”

Juggling Coach and Competitor Roles

Susan Ingraham, 59, coach and competitor in this year’s games from San Antonio brought five athletes from her team.

Susan made an important distinction about “masters sports.” Masters sports aren’t associated with ability. It’s only an age-related label that ensures you’ll be with like-minded adults who share similar life experience.

Will you be the newbie? Likely not. Many adults over 50 are coming into the sport (swimming) from a sport that they’re now limited in by an ankle, shoulders, or knees.

Are your shoulders a limiter for swimming as you age? Hear Susan’s response!

The motivations for being a part of the team and being at the games vary from the opportunity for competition to weight loss to the social connections.

A year ago Susan created a video promoting the positive message and mission of the Huntsman Games. A woman saw it and was inspired so much that, Patty who had lost 75 lbs. on her weight loss journey that began in 2016 when she was 54 and 276 lbs., decided she too could compete and swam at the 2018 games.

“Even at 55 you can set new goals and get healthier, get active, and get some new goals in your life.”

And as you’ll hear in other stories those new goals can come in your 60s, 70s, or in your 90s.

“We should be challenging ourselves.”

A take-away here is this: share. Talk about and promote what you do, what you want to do, and your journey. You don’t have to be there yet. If you fear it’s bragging, consider that not telling your story is missing an opportunity to share with someone that “yes, you can”message that only you can share. We all need a “if she/he can do it, I can do it” message.

It’s Her Time

Debbie Pederson, 61 has been swimming competitively for less than two years. Like you perhaps she knew how to swim. She’d been a swim mom for years and so naturally when an Achilles problem limited her jogging swimming was a naturally easier-on-joints-sport that she was familiar with.

She wanted to stay healthy. Actually she wanted to get healthier than she was. At a time when many people are still thinking of “slowing down” active aging is quickly becoming a better choice.

While you might be thinking competition feels uncomfortable, it’s actually the fact that it is uncomfortable that is part of the attraction for Debbie. She shares how much that push outside her comfort zone is a part of why the team and the competitive environment is important for her.

Debbie’s adamant response to the thought that someone might be too old: 

“No way! Go for it. Find a good coach, a master’s team, and just get in there and start swimming!”

Bonnie, together with her sister and sister-in-law did a triathlon, calling themselves team RU Kidding.

Feeling a little intimidated by triathlon or competition in general? You’re not alone. Bonnie shared,

“I was scared to death and it was a blast.”

They are influencing family members who want to get off the sidelines and participate. It’s that kind of environment. Few if any at the venues around St. George who were watching this year aren’t inspired with an “I can do that” attitude. It’s contagious.

Three months ago Bonnie could only swim one lap. At her triathlon debut she swam 25 laps no problem. Her sister couldn’t do anything but can now walk or run 5 miles.

Behind the scenes off camera, Bonnie shared that she was motivated to do the whole thing herself next year.

Try asking a scale to motivate you to do that. Watch this family event from swim to bike to run here.

The event is safely done in a pool and the collaborative, supportive environment is world class. Where in some races, indeed there may be some real heated competition, here you’ll see athletes turning over to backstroke, taking their time, enjoying each step. Often slower athletes are heard saying they get their money’s worth that way.

Dr.’s Orders

Dr. Jeff Schmirkoff, 55, from Alberta, Canada was like many of us working long hours, eating late, and finally decided it was time to do something about it. He is now just four years into his eligibility as an active aging senior athlete!

Life’s a marathon, just keep moving.

I caught up with Jeff at the pool where he was waiting his turn to begin participating in the triathlon. In all he was doing 17 events at this year’s games! He describes himself as slow, and also shared that it could be a positive.

“Don’t train too hard then you wont’ get injuries.”

Jeff is clearly a doctor prescribing the right kind of medicine and taking a dose regularly.

“Get tired of being tired.”

Jeff also shared his acronym, GOTCHA:

This medication has side affects too: longevity, self-esteem, energy, confidence, and enthusiasm for life.

Off the Scale and onto a Starting Line

Diana describes herself as 67 and ¾ years young. She competed in seven events in this, her 14thyear at the Huntsman World Senior Games. She said it simply:

“You’re never too old.”

She’s transformed her life and her healthspan after 50. At 49 Diana weight 208 and she’s now at 146. Listen to how she chose her doctor!

A Reason to Return

Pat, 69, had just had an exhilarating 1:38 minute finish in the triathlon when I caught up with her. She’s a St. George resident (lucky her!) and she’s been at the games 8 times participating in the triathlon (made up of swimming, biking, and running). If you’ve heard it once, you’ve heard it a dozen times! The winners here all feel the same way:  

“You’re never too old”

 Pat’s advice for beginners about how to start:

“Start slow”

It Takes a Village

Volunteers make the Huntsman World Senior Games run smoothly and they were amazing! But it’s hard to sit on the sidelines as a volunteer or a spectator (often called “Sherpa” if you’re there for an athlete) and not be inspired to get in the action.

I caught up with one volunteer at the triathlon event and she has different plans for herself next year! We made a date to compete next year.

Lauren’s job was to make sure all the swimmers got started in the right order to begin the first leg of their triathlon. If you’re inclined to attend and want to volunteer (either instead of or in addition to competing – there’s plenty of time to do both), check out all the options Huntsman World Senior Games.

“I might do this triathlon next year because I do bike and swim…”

Active aging has many faces. One thing it has in common though is choosing to start something – to accelerate – not to slow down.

Before I Departed

Dr. Stephen Barrett, 85, is a retired psychologist and runs Quachwatch.com http://quackwatch.org/He won 3 gold medals, 2 silver medals, and a bronze in seven events he participated in at the Games this year.

He’s only been competing for 10 years, meaning he began his competitive swim career at 75. What might you be starting right now? Stephen mentioned swimming is a wonderful physical activity but it’s also social for him!

“Swimming is a wonderful thing for fitness… you don’t have to compete… just go for fitness.”

When I asked him, being the psychologist in the house, how staying active was for mental and cognitive health he replied,

“I’m not senile yet!” 

The Huntsman World Senior Games and Flipping 50 share a common mission, right along with the International Council on Active Aging and other entities that exist to “change the way we age” (ICAA’s tagline). I first got a closer look at the games and the organizers when Kyle Case, CEO reached out to me. I immediately asked him to be a guest on Flipping 50. Not long after Huntsman Senior Games began their own podcast and Kyle and Jeff Harding hosted me on Active Life. 

I wasn’t unfamiliar with the Senior Games but I had no idea that state-held senior games were a part of something greater with one important distinguishing factor. It’s inclusive, collaborative and supportive. You need not qualify to participate.

What every one of the athletes I talked to have in common was the fact they’re getting older without feeling older. They are choosing active aging. The rocking chair was made for kindling.

Who’s in?

getting older

I’d love to hear from you. How do you think about getting older?

Are you inspired to learn more about the Huntsman World Senior Games?

If you’d like support choosing an event, starting to train, whether your goal is weight loss, feeling better, beating your own time or being a World Champion, comment below that you want to and we’ll post more about how to set your goal and go into action. The 28 Day Kickstart is a perfect place to start if you’re challenged with changing needs of your body right now. There’s no “convenient” time! Do it now! I’ll see you there!

 

Is your slow metabolism keeping you young? Is your effort to speed your metabolism accelerating aging?

My guest today is going to challenge your thinking.

Joel Fuhrman, M.D. is a board-certified family physician, nutritional researcher and six-time New York Times best-selling author. He serves as the President of the Nutritional Research Foundation. Dr. Fuhrman has authored numerous research articles published in medical journals and is on the faculty of Northern Arizona University, Health Science Division. His two most recent books are Eat to Live Quick and Easy Cookbook and Fast Food Genocide.

Favorite Quotes

A few favorite quotes addressing the slow metabolism and longevity connection are sprinkled  throughout the today’s transcript.

“Exercise is the only way to speed metabolism without accelerating aging.”

“We age at the rate of our metabolism”

Key Points from our podcast:

More frequent eating increases inflammatory markers.

Slowing your metabolism is the key to longevity.

“For longevity: Moderate caloric intake with micronutrient excellence.”

Questions we covered:

  • What is a nutritarian diet and what do you think it can do?

“We could wipe out cancer right now. The problem… people don’t like the answer.”

G-BOMBS+

  • Greens
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Seeds
  • There are lots of scientific studies with conflicting messaging, how do we know what to believe?

Studies that are best:

  • Use thousands of people
  • Study goes on for decades
  • The more studies the better

 

“Beans are THE most favorable carbohydrate source.”

 

“The more plant protein a person eats the longer and healthier they live.”

  • Why do people have so much trouble changing the way they eat?
  • What’s the truth about oil and use of fat?
  • Do you advocate any animal protein?

Nuts reduce the appestat, while oil does not.

It’s always better to get the food than the extracted oil from the food.

IGF-1 too high or too low (needing more protein) can accelerate cancer. (100-130 optimal).

Tell us about your retreat in California and what you do there.

How long do guests stay?

Connect:

www.drfuhrman.com

Dr. Fuhrman on Facebook: joel Fuhrman, M.D

Dr. Fuhrman on Twitter: @DrFuhrman

Dr. Fuhrman on Instagram: @joelfuhrmanmd

Do You Have A Fast Twitch Muscle Problem?

fast twitch muscleMuscle losses due to the aging process begin as young as 30 unless your exercise program has included resistance training exercise. Let’s get specific though. Between the ages 20 and 75 50% of Fast Twitch muscle fiber is lost. What does that mean?

In addition to your overall reduction of muscle mass(3-5% total muscle loss per decade beginning at 30) that reduces metabolism, energy, stamina, and strength, loss of Fast Twitch muscle fibers mean an increased risk of falls.

And you don’t have to be “old” to fall.

fast twitch muscleCelebrities Blyth Danner (Gwyneth Paltrow’s mom), since diagnosed with osteoporosis, and Halle Berry each broke a foot walking! You don’t have to be “old” and you don’t have to be doing something deemed “risky.” If cat woman can fall so can you.

If you’re on an uneven surface – even in your home where the corner of the rug catches your shoe or stray sock falls out of the laundry basket – without Fast Twitch muscle fibers you can’t react as quickly and “right” yourself.

This is important any time but particularly now while you’re enjoying fall hikes. Those beautifully leaf-carpeted paths could be hiding acorns or tree roots. Winter’s icy walks may be just around the corner. Maybe these are not applicable for you. How about getting in and out of a shower or tub? Shaving your legs in the shower?

Here’s how you know if you have a fast twitch muscle problem. 

The more of these you answer “yes” to, the more you’re at risk:

How did you do?

 

Here’s how to fix it your fast twitch muscle problem:

Don’t add them all at once. Start where you are and change one thing at a time.

It’s never too late to fix a fast twitch muscle problem. That said, the sooner you start the better. The best day to prevent muscle loss was yesterday. The next best day is today!

#youstillgotitgirl

Are you flipping it already with your exercise? What will you try first? I love to hear from you. Leave a comment below!

*nothing against Barre, however, be sure you connect the dots between your needs and your exercise that delivers the goal-specific benefits. If you have limited time, you want to make every move count.

#makeverymovecount

Want more?

  1. Another recent video I created you want to watch for Fast Twitch muscle! Click here!
  2. Here’s the blog post where it appeared: click here!

Contact Debra

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