As you get close to hitting 50 years old you start getting a new batch of mail sent to you.  Most of it is from AARP.  I get a periodical from them monthly?, quarterly?, and the latest one had a list of 60 items to help you live longer, stronger and better.  Since I don’t want to bury you in 60 items all at once I will break this up into a 3 part series so you can have a manageable list to choose from.  In no way am I suggesting you adopt all 20 this week but you are probably doing some of these already and if you can add a couple more here and there, GREAT!  You will always have this list on the CrossFit5x5.com website to go back to.  So for your reading pleasure, here is the first installment of 20 items to help you Live Longer, Stronger and Better

60 Ways to Live Longer, Stronger, Better-

AARP, May 2021

  1. Make Weekly Exercise Dates- You can easily talk yourself out of a workout, but it’s more difficult to do when you have a standing commitment to work out with a friend.
  2. Eat a daily salad- Just one serving of leafy greens a days was associated with slower cognitive decline.
  3. Have a superberry dessert!- Dark-colored berries like blueberries and blackberries contain compounds that fight inflammation and help protect your brain.
  4. Develop green tea habit- Especially if your favorite drink is soda. Researchers have found that people who consumed sweetened beverages were more likely to develop Alzheimer’s while some studies suggest green tea might promote cognitive functions.
  5. Join a book club- Those who engage their mind most often through intellectual activities such as playing games or reading were 29 percent less likely to develop dementia during a five-year period.
  6. Once a week, try something new- Lifelong learning is associated with improved brain health, and staying mentally active is linked to delayed onset cognitive decline.
  7. Make your bed each morning- Those who make their bed nearly every day were more likely to report getting a good night’s sleep.
  8. Change your bedsheets every Sunday- Allergens can disrupt sleep. To cut down on buildup, wash your sheets weekly.
  9. Face your alarm clock toward the wall- Artificial light disrupts sleep.
  10. Turn the fan on when the lights go off- A source of white noise, like a fan, can help modulate waking during the night.
  11. Enjoy some chamomile tea at bedtime- In a study, those who a chamomile     extract twice a day zonked out 16 minutes faster, on average.
  12. Brush and floss regularly- Swollen or bleeding gums caused by bad oral health may lead to microorganisms traveling into the bloodstream, which could cause inflammation and heart damage.
  1. Try doing 10 minutes of resistance training every morning- Women who did just 20-59 minutes of muscle-strengthening exercises each week were 29 percent less likely to die during the 12 year study.
  2. Be an Avocado Sneak- Replacing saturated fats, butter, with monounsaturated fats can help lower LDL (bad) cholesterol.
  3. Walk off your cravings- When a craving hits, try lacing up your shoes and heading out for a quick walk and breath of fresh air.Who know?  You might just want to keep going!
  4. Put a banana on it- A diet rich in potassium can help offset some of sodium’s harmful effects on blood pressure.
  5. Organize one thing each day-You’ll feel one chore is behind you, which is helpful in feeling less pressured in general.
  6. Take daily “do not disturb” breaks-Wherever you can do it, close your eyes and do not open them for anyone.  Even five minutes will feel wonderful!
  7. Have a go-to ritual that you look forward to when the anxiety is too much. — Do something simple like calling a friend, having a cup of tea, playing a song on the piano.
  8. Enjoy a daily “play snack”–Play with a yoyo, Rubik’s cube, skip rope, swing a golf club, doodle, etc.  Take 5-10 minutes during your day as a way to let your brain relax.

 

HOME WORKOUTS THIS WEEK-  Plank/brd jump/lunge/hollow rock, DEADLIFT, Run, supermom/tuck jump/plank, Run/Squat, RUN 5k

GYM WORKOUTS THIS WEEK- Run/pullup duo, THRUSTERS, Death By 30m, pullup/thruster, POKER, MURPH on Saturday at 9 am Rx or scaled

SCHEDULE- MONDAY-FRIDAY 5AM, 6 AM, 4:30 PM, STARTING TUESDAY WE WILL ADD A 5:30 PM CLASS,  SATURDAY’S NOW WILL BE AT 9AM

NOTE TO ALL- THE GYM WILL BE CLOSED MONDAY MAY 31 FOR MEMORIAL DAY.

We are moving into the 4th week of the Strong Lift Program, expect to start seeing some difficulty and work hard on staying  ON TIME, partnering up – keep each other on task.

We finish up May Pull-up work this week and will test it out next week. June brings jump rope work, singles and double unders.  Double knot your shoes and get ready to work on jump rope while under duress.

SAVE THE DATE JULY 10, SATURDAY FOR A FUNDRAISER AT THE GYM.  MORE DETAILS TO COME BUT CANCEL THAT TRIP TO FIJI AND PUT THIS ON THE CALENDAR INSTEAD.

THIS WEEK’S PALEO RECIPE………..AND IF YOU NEED HELP WORKING ON YOUR NUTRITION, TALK TO YOUR COACH ABOUT OUR ONE ON ONE NUTRITION COACHING PROGRAM.  THIS IS OPEN TO NON GYM MEMBERS ALSO.

Turkey Sausage Patties with Lemon Spinach

A quick and healthy breakfast that is filling and nutritious. You can make these patties ahead of time so breakfast comes together in minutes.
Course Breakfast, Main Course
Cuisine Keto, Paleo
Total Time 20 minutes
Calories 354 kcal

Ingredients

  • 1 pound ground turkey
  • 1 egg
  • 1 onion finely diced
  • 2 cloves garlic minced
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1 teaspoon ground sage
  • 2 tablespoons olive oil
  • 1 pound baby spinach
  • Juice of 1 lemon
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Combine the turkey, egg, onion, garlic, and seasonings in a mixing bowl and mix until combined. Form into 2-inch breakfast patties.
  2. Heat the oil in a skillet over medium high heat and cook the sausage patties until browned and cooked through. Remove from pan.
  3. Add the spinach and cook until wilted. Add the lemon juice.
  4. Serve the sausage with the spinach.

HAVE A GREAT WEEK

SEE YOU AT THE GYM!

3,2,1 GO!

DEAN