May/June Transition

So we continue with the second part of the 3 part series from the May AARP article on how to Live Longer, Stronger, Better.  This is items 21-40 take a couple to work on this week and you can refer back to them as you are able to add more.  You may be doing some of these already, Great!  Keep up the good work.  Keep adding one brick each day and you will have the project built slow and steady and strong.  Don’t forget Monday is Memorial Day, the gym will be closed so get some active recovery in, walk, bike, hike, come over and mow my lawn

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.
13. 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.
14. Be an Avocado Sneak- Replacing saturated fats, butter, with monounsaturated fats can help lower LDL (bad) cholesterol.
15. 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!
16. Put a banana on it- A diet rich in potassium can help offset some of sodium’s harmful effects on blood pressure.
17. Organize one thing each day-You’ll feel one chore is behind you, which is helpful in feeling less pressured in general.
18. 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!
19. 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.
20. 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.
21. Bribe Yourself into Eating Vegetables- Find a salad dressing or dip you love; you’ll be more inclined to eat veggies dipped in it.
22. Store fruit at the front of the fridge- The minute you open the fridge, it will prompt you to eat some.
23. Portion out nuts- In a study of 55-80 year olds, those who ate 3 or more servings per week were 39% more likely not to die of any cause over the next 5 years. Do NOT overindulge though, prepackage them into smaller serving sizes rather than eating right out of the can or bag.
24. Decorate healthfully—Hide the less healthy snacks and put fruit and nuts on the table within reach.
25. Snack before you shop—Going to the grocery store on an empty stomach can lead to unhealthy impulse buys.
26. Drink your fiber- Try blending a banana, orange and spinach, add some walnuts for even more fiber and Omega-3 fatty acids.
27. Commute even if you work from home- If now working from home use that old commute time to walk, bike or jog. Getting more steps in each day has been shown to reduce the chance of dying.
28. Set a “stretch time”—Use the timer to prompt you to stand up and get your blood flowing and muscles moving once every hour.
29. Take your phone calls standing or walking—Each time your phone rings, stand up and go for a walk.Work in more steps and mobility all day.
30. Turn off all phone notifications—Americans are already checking their phones an average of 96 times a day. Whittle away at those numbers, check email at specific times, delete social media you don’t really need.
31. Establish no-phone zones, starting with no phones at dinner and in the bedroom—Studies shoe frequent phone use is associated with depressive symptoms and sleep problems.
32. When you wake up, don’t reach for our phone- do something you love instead- journal, stretch, meditate, make coffee or read a book.
33. Go Screen-Free one day a week—It may become your favorite day of the week. Support each other on this one, it’s gonna be a challenge.
34. Do the dishwasher boogie—Pick a chore you hate and turn it into a nightly dance party. Make it more enjoyable together.
35. Make eye contact over dinner—Hold each other’s gaze for 60 seconds. It will help you find the grace, beauty or soul in each other’s eyes.
36. Give Friday night thanks—Share three things you’re grateful for every Friday night over dinner.
37. Keep your list of loved ones close—We are happier if we feel deeply connected to a few relationships we want to prioritize rather than trying to stay in touch with everyone.
38. And make short, regular check-ins to loved ones—A study showed that even a few 10-minute phone calls each week can reduce loneliness by 20 percent.
39. Call a long-lost friend every week—Being the one who initiates contact can be a great gift and another way to cure loneliness.
40. Give little gifts—A handwritten card, flowers, an act of service or a texted photo are examples of how we can bring joy to both ourselves and those who may be lonely or anxious

Schedule this week- MONDAY THE GYM IS CLOSED.   Tuesday-Friday 5am, 6am, 4:30 pm 5:30 pm.  SATURDAY is 9AM WOD or OPEN GYM TIME

JUNE IS JUMP ROPE MONTH.  April was pushups, May was pullups and now we will work on jump rope, singles, doubles or the unicorn elusive triples!

HOME WORKOUT LIST- Situp/squat/pushup triplet, Death by 30m, situp/J jack/Mtn Climber, Pushup/squat/J Jack, POKER-

GYM WORKOUTS THIS WEEK- RUN 5K (SAT), BACK SQUAT, POKER, dips/Run (partner?), Cleans/situps

PALEO RECIPE FOR THE WEE

Herbed Chicken Omelet