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Tag: exercise

Are You “Under Muscled”?

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Muscle mass peaks in our 30s and then starts a long, slow decline. Muscle loss, also called Sarcopenia, affects more than 45% of older Americans, especially women.

The good news: No matter your age, you can take steps to maximize your strength. Resistance training is key, but equally important, is eating adequate amounts of protein. If we don’t eat enough protein, we’re missing half of the equation.

As we age, the goal is to consume protein from food at a faster rate than our body is breaking it down. When you add in resistance training, this will help maintain muscle mass. But how much protein should we consume?

The National Academy of Science recommend a minimum of 0.8 grams of protein per kilogram of body weight. That’s about 0.36 grams of protein multiplied by your weight in pounds. That means a person who weighs 150 pounds should consume at least 54 grams of protein a day.

But many experts say more is optimal. As we age, protein needs to increase—and if you are exercising a lot—which is the way to build new muscle — you may benefit from even more. Some sports medicine experts recommend 115 grams of protein for a 150 pound person.

Staying Merry & Bright

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Day 14: Sustain Electrolytes

Because my family runs at supersonic speed. Between holiday activities, shopping, the gym, and sports, we sweat a lot. I know that staying hydrated during physical activity is crucial.

When we body sweat, we actually lose more than just water; electrolytes are also lost. Electrolytes are essential minerals. Proper hydration helps regulate body temperature, keep joints lubricated, deliver nutrients to cells, and keep organs functioning properly. Keeping well-hydrated improves my sleep quality, cognition, and mood, but is especially important to sustain physical activity especially during the holidays. We can’t let Santa down!

Packed with essential vitamins, like Vitamins C and E antioxidant support that helps prevent sore muscles, and Vitamin B12 and Riboflavin for energy and cellular support.

No artificial colors.

$12.99 for twenty packets which amounts to $0.64 per 16 ounce bottle.

A healthier lifestyle is everything

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Twenty-one years ago I was desperately looking for healthier and cleaner products for my home after suffering permanent lung damage from asthma and recurrent bouts of bronchitis and pneumonia.
What I found changed my life.
I discovered that the store I was shopping from offered not only the cleaner, safer, non toxic products I wanted. Around eight years ago, the company developed an additional Wellness Program called R3.
At first I was very adamant that I was done with “these programs” and brushed it off. You know, “they never work” and my doctor had me on a tight exercise regimen and HGH shots. We here hopeful—and you know what? After six months, I lost a total of 13 pounds, a drop in the bucket of what I needed to lose. It was about this time, R# came into being. Now I had successfully been coaching many people on their health journeys over the years so it really did make sense to take a look at this and try it out. But it took me a while to Gert on that wagon.
I knew I needed to focus on my health since I had recently been through some traumatic events: the passing of my Mother, shattering my shoulder; selling my home; finding a new home and moving to another state a thousand miles away—all within the space of 20 days. It was time to make a change.

Change I did, in June of 2022 I decided it was now or never and I stepped up to the Challenge. And I did it! In those first six weeks I was down 27 pounds! I hadn’t realized I lost that much. Yes my clothes were getting too big, but I wasn’t sure I did it. I didn’t believe it until Susan Lovisek-Torborg, the Founder and Director of the R3 program called me to tell me I had placed second in my age group for the highest percentage of weight loss. I was thrilled!

A month later, I woke up in an ICU in Orlando, where they told me they found me at the airport not making any sense and I was in DKA (Diabetic KetoAcicosis) that was a surprise. But the new eating habits I developed with R3 got me through the new way I had to eat to manage my sugar levels as a newly minted Type one diabetic. Who knew your pancreas would stop working? Who knew that I would already be on the proper path to managing the disease? By continuing to follow the plan, I was able to continue to manage y weight; get a new shoulder and by January 2023 I had lost 100 pounds, and I wasn’t done. By April 2023 I was down an additional 25 pounds! On this program I lost 125 pounds, I don’t know how many inches and went from a size 20 to a size 6.

The best part? The weight is staying off! R3 was a decision that not only changed my life but it affords me the knowledge and education to continue to move forward and help others on their health journey’s.

Which was exactly what Susan’s mission is R3 is a Lifestyle, not a diet. You can take what you learn from this and use it for a lifetime. On June 2-July 14 thousands of us will be attending the virtual R3 “Show Up” 6 Week Challenge which will include Personal Trainers, R3 Chef’s and Susan Torborg herself leading the way.

It’s an event we are looking forward to attending. I can’t wait. There’s plenty of room for everyone. Feel free to contact me to join in. You never know what you’ll learn, while on your path to feel g and looking great! Hope to see you there.

Creatine For Women Over 40

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Creatine has thousands of studies behind it showing tons of benefits ranging from brain health and muscle recovery.

Look at what it can do for you:

  • Sharper Mind: As estrogen declines, so can memory and focus. Creatine may help improve cognition and reduce brain fog.
  • Stronger Muscles: Women naturally lose muscle with age, especially postmenopause. Creatine helps maintain strength and mobility.
  • Stronger Bones: Paired with resistance training, creatine may boost bone density and help prevent osteoporosis.
  • More Energy: It helps the body use energy better, reducing fatigue and improving recovery.
  • Mood Support: Creatine may help reduce feelings of depression and anxiety, improving overall mood.

I incorporate this into my post workout routine, in a mix that has all nine essential amino acids, polyphenols, and magnesium and it tastes great (yay)! As you can see from the list above, you don’t have to work out to benefit from creatine. Perhaps consider this to your daily regimen!

Chronic Fatigue Syndrome

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Chronic Fatigue Syndrome (CFS) is a condition characterized by extreme tiredness or fatigue that doesn’t improve with sleep. It can often be misdiagnosed as depression which leads to improper prescribed anti-depressants.

Who is at risk for Chronic Fatigue? The top seven risk factors for chronic fatigue syndrome are:

  1. Women between the ages of 30 and 50.
  2. Being overweight
  3. Being inactive
  4. Having allergies
  5. Depression
  6. A stressful life
  7. Exposure to toxins

Technically, there is no cure, but there are steps you can take to address it. First, however, you have to know the root causes of CFS.

Root Causes of Chronic Fatigue Syndrome

Here are some common culprits of CFS (Chronic Fatigue Syndrome):

  • Viral, bacterial, or parasitic infections
  • Epstein-Barr virus
  • Heavy metal, toxic chemicals or mold 
  • Unhealthy digestive system and gut microbiome
  • Thyroid issues
  • Immune conditions
  • Adrenal exhaustion 
  • Hormonal Imbalances
  • Inflammation 
  • Mitochondrial dysfunction
  • Nutritional deficiencies 
  • Hypertension 
  • Mental stress

Pretty big list, right? So it’s important to not “self diagnose” an issues that’s not there. 
If you do have a proper diagnosis, here’s a few steps you can take to feel better:

  1. Eat a well balanced diet
  2. Consult about proper supplementation. Chances are you are deficient in more than one area
  3. Exercise within your limits
  4. Go to bed and get up at the same time every day

As always, I’m here to help in any way I can!

Live Longer With A Daily Walk

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Here are the facts:

  • If Americans over 40 walked as much each day as the most physically active members of the population, they could extend their life span by at least five years, a new study finds.
  • The least physically active 25% of the population stood the most to gain, according to the predictive model: For each hour of walking they do, they can extend their life by about 6 hours.

Christopher Schneble, MD, Yale Medicine sports medicine physician and assistant professor of orthopaedics and rehabilitation at Yale School of Medicine (who was not involved in the study) says……

“Engaging in physical activity can result in improved preservation of bone density, improved strength, reduced body fat, and better cardiovascular health. It can also lead to improvements in both mood and cognitive function. Improving things like heart rate, blood pressure, or the amount of excess body fat can all help decrease how hard the heart must work to pump blood throughout the body, which in return is protective.”

So schedule in some time to walk and set a goal to walk every day! Your body will thank you for it!

Quick Hack for Improving Your Blood Sugars

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Functional Medicine Doctor, Dr. Mark Hyman shared this quick tip for improving your blood sugars: Sitting for hours at a time doesn’t just affect your energy—it can seriously disrupt blood sugar control.

A recent study reveals that interrupting prolonged sitting with short bursts of movement can significantly improve glycemic control.

In the study, participants who performed three minutes of walking or 10 bodyweight squats every 45 minutes had better blood sugar regulation compared to those who stayed seated or even those who took a single 30-minute walk.
These frequent, targeted bursts of activity were shown to activate key muscle groups like the quadriceps and glutes, leading to better glucose management throughout the day.

Working out at the gym is great, but if you are pressed for time, remember….. get up and move!

Your Dinner Time Can Impact Your Metabolic Health 

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I don’t know about you, as I get older, my dinner hour keeps getting a little earlier. Can anyone relate?
In reality, that’s not a bad thing. You know, that old advice to stop eating a few hours before bedtime exists for a good reason: 
Late night snacking may disrupt your sleep, add to weight gain, and increase your risk of Type 2 diabetes. 
Late night eating can have these consequences: 

  • Bigger Blood Sugar Spikes (which leads to a host of health problems)
  • Altered Fat Metabolism (it encourages fat storage)
  • Lower post-meal metabolic rate (you don’t burn calories as efficiently)
  • Great hunger (even though food intake was the same when compared with those who ate at an earlier hour)
  • Difficulty in losing weight 

It’s not always easy, but with a little planning, you can have your dinner and your evening walk too!

Access Bars

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I love having the Access Bar for a pre-workout “snack” because of the fat burning technology the bar offers. They help me with my workouts too.
If I et one 15 – 20 minutes before a workout, my performance is improved and I am using a good source of energy as I am not exercising on an empty stomach.

Because they taste so good, I love cutting the Access bars into slivers when I’m having a sweet-tooth craving. A few slivers of the Access Bar always seems to do the trick and it help prevent binging on not-so-great snacks. These two flavors pictured are ling-time favorites!

How do you Access?

Defense on the go

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Germs are everywhere! Most germs are spread by hands.
With a good workout, you leave it all on the floor. You should also leave the germs behind.
How many surfaces at the gym get touched by sweaty hands? And those sweaty germs?
Germ-free hands mean a worry-free workout!
Clear Defense kills more than 99.99% of illness-causing germs and leaves your hands feeling smooth and moisturized.
That’s why it’s important to regularly use Clear Defense Soothing Hand Sanitizer.in travel size, for your convenience on-the-go!