Spring into Fitness

Home Spring Fitness Tips

As spring approaches, people want to look good at the beach and they’re always searching for the magic potion. The reality is that to be your best self, you need to make your health a focus and a priority. Here are the at home health tips you need to get ready this spring!

Spring into fitness

There are ways of thinking about these approaches that make accomplishing your goals a little less intimidating and also easier to avoid future yo-yos of weight loss and gain.

Here are my top 5 spring fitness tips for making this the last time you have to “get ready” for the beach:

Commit to an on/off schedule

The majority of average exercise enthusiasts have never heard of typical training cycles and therefore try to do it every day. While this is a very admirable goal, it is negatively reinforced.

When you miss one day, you suddenly feel like you have failed. The negative connotation surrounding failing creates a negative self-talk that will send most people spiraling into happy hour drinks and chili cheese fries, exclaiming in misery, “I just can’t do it!”

Instead, try any one of these approaches where you have scheduled days off:

  • 2 days on followed by 1 day off

  • 3 days on, 1 day off, 2 days on

  • Weekdays on, weekends off

Any of these are fine examples of how to plan your rest days and use them as a reward and positive reinforcement for a job well done.

Exercise first thing…

Workout first thing in the morning on an empty stomach, after hydrating with 20 ounces of water.

This actually is a commonly used approach by stars and athletes when needing to lean out quickly for film/television roles, or photoshoots.

The good news is that nearly 100% of all the energy used on an empty stomach in the morning after having fasted all night is fat energy – the body has no ability to access any energy reserves in the muscle because there aren’t any to be used.

It also ensures that you are starting your day with a caloric deficit which puts your body in a “healing” state for the entirety of the day both nutritionally and hormonally, as long as you maintain healthy nutrition.

Set short-term goals and reset them often

For example, if weight loss is your goal, then aim for consistently losing 1-2 pounds a week. Weigh yourself at the beginning of your journey, then only once a week after you have completed your program requirements.

Note: It is very important to understand that the success herein is dependent on your ability to stay dedicated to your exercise and nutrition program, and NOT solely on the weight loss.

If you have not reached your goal yet, but are doing all the right things, be patient, stay your course, and stay positive. If after a few weeks nothing is changing and you are doing all of the right things, seek the help of an experienced trainer with a proven track record.

Eat Fat!

If you are trying to get leaner and look better, that means you are trying to decrease your body fat, NOT just lose weight.

The only way to ensure that your body identifies fat as energy, is to feed it healthy sources of fat – avocado, raw almonds, and pure liquid coconut oil are all great sources of healthy fat.

These teach the body to identify that when dietary fats aren’t available in the bloodstream, to use body fat as the preferred source of energy. Additionally, eating a low-carb diet, while it is effective at fat loss, can cause a feeling of fatigue if the body does not recognize fat as energy.

Net takeaway: More fat, fewer carbs.

LIFT WEIGHTS!

The calories burned by your resting metabolism AFTER weight training for the entire day, can outweigh the total calories burned while actually performing the exercise.

If you want to change the way your body looks, lose fat permanently and have more energy, adding intense and serious weight training 3x/week to your fitness program will be much more successful for you than just doing cardio alone.

Try alternating days between cardio-only routines (secondary work) and weight training (primary work) for best results.

Whatever it is, the way you tell your story online can make all the difference.

Are you drinking enough water?

water.jpg

Simple fitness habit you’re probably not doing:

Start your week off with this easy yet effective fitness habit, something that I can almost guarantee you’re probably not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

The simple fitness habit that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring but take a moment to calculate your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

So, why is water such a big deal? Here are 4 serious reasons why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…

#1) Water Helps Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a buildup of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

#4) Water ALSO Increases Energy

When you’re dehydrated, your body becomes sluggish, tired, and even irritable, which means productivity is out the window. The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water. You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!

Make sense? Remember: Drink a minimum of 64 ounces of water each day.

I hope that you find this simple fitness habit to be helpful. But, remember that the core foundation is consistent exercise and a good diet is absolutely vital when it comes to getting into great shape.

I’m here to help you on your fitness journey. Call or email me today to get started!

water.jpg
Reba Water.jpg



How Music Can Be Used To Influence Different Mood Goals

Have you ever noticed how music can affect our moods? It can make us happy, sad, angry, sexy, playful, motivated, relaxed, nostalgic, and sensual.

Here is a list of 10 benefits to listening to music:

1. Music Increases Happiness

This might seem obvious, but the natural chemical reasoning is pretty incredible to think about. If you are ever in need of an emotional boost, let it be known that it only takes 15 minutes of listening to your favorite tunes to get a natural high. This is because your brain releases dopamine, a neurotransmitter that leads to increased feelings of happiness, excitement, and joy, when you listen to music you like.

2. Music Improves Performance in Running

If that’s what you’re into… Scientists found that runners who listened to fast or slow motivational music ran faster than runners who listened to calm music (or ran without any music at all) in an 800-meter dash. The key to enhancing your running performance lies in the choice of music, that being something that inspires you to move forward.

3. Music Decreases Stress While Increasing Overall Health

Music has a direct effect on our hormones. If you listen to music you enjoy, it decreases levels of the hormone cortisol in your body, counteracting the effects of chronic stress. Stress causes 60% of all illnesses and diseases, so lower levels of stress mean higher chances of overall well-being.

One study even showed that a group of people playing various percussion instruments and singing had boosted immune systems compared to the people who were passively listening; while both groups’ health was positively affected by music, the group playing instruments and/or singing had better results.

For maximum benefits on a stressful day, turn on some music and sing along. Don’t be shy to break out the air-guitar!

4. Music Improves Sleep

Over 30% of Americans suffer from insomnia. A study showed that listening to classical or relaxing music within an hour of going to bed significantly improves sleep, compared to listening to an audiobook or doing nothing before bed. Since we know music can directly influence our hormones, it only makes sense to throw on some Beethoven (or Dark Side of The Moon?) before bed when in need of a good night’s sleep.

5. Music Reduces Depression

Music has a direct effect on our hormones; it can even be considered a natural antidepressant. This is because certain tunes cause the release of serotonin and dopamine (neurotransmitters) in the brain which leads to increased feelings of happiness and well-being. It also releases norepinephrine, which is a hormone that invokes feelings of euphoria.

More than 350 million people suffer from depression around the world, and 90% of them also experience insomnia. The above research also found that symptoms of depression only decreased in the group that listened to classical or relaxing music before going to bed.

Another study demonstrated that certain types of music can be beneficial to patients with depressive symptoms. Interestingly, while classical and relaxing music increased positive moods, techno and heavy metal brought people down even more.

6. Music Helps You Eat Less

According to research, the combination of soft lighting and music leads people to consume less food (and enjoy it more). Music as the next trending diet? Sounds easy enough!

7. Music Elevates Your Mood While Driving

Who isn’t guilty of blasting Phish on the highway? A study found that listening to music positively influences your mood while driving, which obviously leads to safer behavior and less road rage. So be sure to turn up the “Reba” jams!

8. Music Strengthens Learning And Memory

Listening to music can also help you learn and recall information more efficiently, researchers say. Though it depends on the degree to which you like the music and whether or not you play an instrument. A study showed that musicians actually learned better with neutral music, but tested better with music that they liked; whereas non-musicians learned better with positive music but tested better with neutral music. Therefore, the degree of performance differentiates between learning and memory for musicians and non-musicians.

9. Music Increases Verbal Intelligence

A study showed that 90% of children between the ages of 4 and 6 had significantly increased verbal intelligence after only a month of taking music lessons, where they learned about rhythm, pitch, melody, and voice. The results suggest that the music training had a “transfer effect” that increased the children’s ability to comprehend words, and even more, explain their meaning.

Another study showed similar results in musically trained adult women and children that outperformed a group with no music training on verbal memory tests.

10. Music Raises IQ and Academic Performances

Research suggests that taking music lessons predetermines high academic performance and IQ scores in young children. The study surveyed a group of 6-year-olds who took keyboard or vocal lessons in small groups for 36 weeks. The results showed they had significantly larger increases in IQ and standardized educational test results over that time than children who took other extracurricular activities unrelated to music. The singing group showed the most improvement.

In addition to these 10 reasons, there are so many more, including decreases in pain thresholds, the relaxing nature it provides to patients before and after surgery, increasing memory pathways for patients with Alzheimer’s, the improvement of recovery time for patients who suffered a stroke, the ability to keep your brain healthy in old age, to name a few. Music really does serve as a therapy for all, whether as medicine in a hospital or a heartache on a rainy day.

Wait, read before making new year’s resolutions

Happy New Year! Before you move forward to set new resolutions for 2020, let’s take a moment to look back and reflect on your results in 2019. 


Did you accomplish your goals this past year? (YES or NO)

If “NO” then answer these 5 Questions for insight into your failure.



1️. Were your goals clearly written down and reviewed regularly?

If you’re ambiguous about what you are setting off to achieve then it will never culminate in anything concrete. By writing down your goals in specific, clear terms and reviewing them regularly, you’ll be on track to achieve huge things in 2020.


2. Did you use the SMART System for defining your goals?

SMART Is an acronym for setting achievable goals. It stands for SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIME BOUND. Don’t skip over this step – setting SMART goals is the difference between achieving your dreams and having yet another year slide by without any measurable results to show for it. Use the SMART filter for setting goals — and REFLECT on and REVIEW your RESULTS with regularity.


3️. Did your goals align with your values?

If your goal was to lose weight and to finally achieve a lean, fit, healthy body then why did you continue to glorify greasy, unhealthy food? Why did you look at exercise as a punishment to be avoided? Your value system must line up with your goals. In fitness this means having a positive attitude about exercise and healthy eating.


4️. Did you create accountability around your goals?


Who did you tell about your goal to finally lose the weight and get fit? If you kept it to yourself then you missed out on a huge opportunity for accountability and support. This support is what you lean on through the tough times when jumping off the wagon seems like the only option.


Take a moment to reflect on the answers to these questions above BEFORE answering the next question.



5️. What was the root cause of your failure?


I don’t know what your specific root cause of failure was, only you do, but I can tell you confidently that if you join my program in 2020 you will blow past your failure to achieve the success that has always alluded you. 

You get one shot — one life — so what are you waiting for?

It’s time to expand, grow, seek, achieve.

Feel the fire — fall down, get up, shake it off and get back in the game.

2020 has the potential of being the best year yet... but it starts right now.


Call or email me now to get started!

IMG_7825.jpg

The Optimal Menopause Diet

Adding the right foods to your diet as you approach menopause can actually reduce or prevent menopause symptoms. And the earlier you make these dietary changes, the easier menopause may be.

Some menopause symptoms are just bothersome, such as hot flashes and dry skin. Other changes related to menopause can lead to long-term women’s health problems, from bone loss to high cholesterol.

Following the optimal menopause diet can help to reduce or even prevent menopause symptoms and protect you from illnesses, such as osteoporosis and cardiovascular disease.

There are some foundation foods that are great for women’s health and can help with menopause symptoms like dry skin, bloating, weight gain, hot flashes, and bone loss.

The earlier you make these foods staples in your menopause diet, the easier menopause and post menopause may be.

Water. Vaginal dryness and dry skin caused by a decrease in estrogen during menopause are common complaints among women at this time, but getting eight glasses of water a day can help maintain your skin’s moisture and offset dryness.

Drinking water also helps decrease the bloating that occurs with hormonal changes. This kind of symptom is most common in the years just before periods end for good, often referred to as perimenopause.

Calcium. Your calcium needs increase during menopause because the loss of estrogen can speed up bone loss. If you’re not taking estrogen replacement, aim to get at least 1,200 milligrams of calcium a day. If you do take hormone replacement therapy, aim for 1,000 milligrams a day, she says. Because that’s difficult for most women to achieve that through diet alone, consider a combination of calcium-rich foods in your diet, like milk and nonfat yogurt, and calcium supplements.

Vitamin D. Getting enough vitamin D is also critical for protecting your bones during menopause. Vitamin D comes from the sun, but many experts say it’s vital for women’s health to take a vitamin D supplement to ensure you’re getting enough, especially in winter and in non-sunny climates. Although the official recommended daily dose is only 600 international units for most people, many doctors recommend getting 1,000 to 2,000 international units of vitamin D a day. Talk to your doctor about the right amount for you.

Fruits and vegetables. Your metabolism slows down as you get older, and women in their mid-forties tend to become more sedentary. This all adds up to weight gain, one of the most dreaded menopause symptoms. By filling up on low-calorie fruits and vegetables, you can help minimize weight gain while getting the nutrients you need to stay healthy.

Whole grains. Some whole grains, such as steel-cut oatmeal, quinoa, barley, and brown rice, provide B vitamins — which help boost energy, manage stress, and keep the digestive system functioning.

Folic acid and fiber, also found in whole grains, help lower risk for cardiovascular disease, which rises after menopause.

Iron. Your iron needs actually go down during menopausal years, so focusing on eating lean cuts of beef, eggs, iron-rich cereals, and grains should put enough in your diet. Iron supplements (and that includes multivitamins with iron) are generally not recommended for women after menopause unless your doctor prescribes them.

Soy. Some experts recommend soy for relief of hot flashes, but the research is inconclusive. Soy compounds, called isoflavones, mimic estrogen in the body. Studies of the benefits of soy for women in menopause focus on women in Asia, who get their soy from food. If you want to try soy, eat edamame, tofu, and other soy foods as much as possible instead of processed foods like soy burgers.

Flaxseed. Flaxseed is a wonderful plant-based food with omega-3 fatty acids. Try sprinkling ground flaxseed on cereal, yogurt, and salads; it adds fiber to your diet, keeps your arteries healthy, and has some estrogen-like compounds.

Low-calorie foods in general. The plain truth is that your calorie needs decline with every decade of life. The less weight you gain during menopause, the better your menopause symptoms in general, so it’s worth adopting a diet of low fat, healthy foods, including fruits and vegetables, whole grains, and lean protein, that will help you maintain your weight.

What to avoid.  Alcohol, sugar, caffeine, and spicy foods, can trigger hot flashes and can aggravate urinary incontinence (another common problem during the menopause years), increase mood swings, and increase bone loss.

What Are the Symptoms and Signs of Menopause?

Menopause is a normal and natural part of aging.

As you enter your 40s, your body will likely produce less and less estrogen until you no longer menstruate. Once you stop menstruating and have had no periods for 12 months. you will have reached menopause.

What is menopause?

Most of the symptoms associated with menopause actually happen during the perimenopause stage. . Some women go through menopause without any complications or unpleasant symptoms. But others find menopausal symptoms debilitating, beginning even during perimenopause and lasting for years.

The symptoms that women experience are primarily related to a lowered production of the female sex hormones estrogen and progesterone. Symptoms vary widely because of the many effects that these hormones have on the female body.

Estrogen regulates the menstrual cycle and affects the following parts of the body:

  • reproductive system

  • urinary tract

  • heart

  • blood vessels

  • bones

  • breasts

  • skin

  • hair

  • mucous membranes

  • pelvic muscles

  • brain

Changes in menstrual cycle

Your period may not be as regular as it used to be. You may bleed heavier or lighter than usual, and occasionally spot. Also, your period may be shorter or longer in duration.

If you do miss your period, make sure to rule out pregnancy. If you’re not pregnant, a missed period could indicate the onset of menopause. If you do begin spotting after not having your period for 12 consecutive months, make sure to talk to your doctor to rule out any serious conditions, such as cancer.

Hot flashes

Many women complain of hot flashes as a primary menopause symptom. Hot flashes can be a sudden feeling of heat either in the upper portion of your body or all over. Your face and neck might turn red, and you may feel sweaty or flushed.

The intensity of a hot flash can range from mild to very strong, even waking you from sleep. A hot flash generally lasts between 30 seconds and 10 minutes, according to the National Institute on Aging. Most women experience hot flashes for a year or two after their final menstrual period. Hot flashes may still continue after menopause, but they lessen in intensity over time.

Most women have hot flashes during menopause. Call your doctor if your hot flashes disrupt your life. They can recommend treatment options for you.

Vaginal dryness and pain with intercourse

The decreased production of estrogen and progesterone can affect the thin layer of moisture that coats the vaginal walls. Women can experience vaginal dryness at any age, but it can be a particular problem for women going through menopause.

Signs can include itching around the vulva and stinging or burning. Vaginal dryness can make intercourse painful and may cause you to feel like you need to urinate frequently. To combat dryness, try a water-based lubricant or a vaginal moisturizer.

If you still feel discomfort, talk to your doctor. Having sex or other sexual activity involving the female genitals can increase blood flow to that area. This helps keep the vagina more lubricated and also may prevent the vagina from becoming smaller.

Insomnia or problems sleeping

For optimal health, doctors recommend adults get seven to eight hours of sleep each night. But during menopause it might be hard for you to fall asleep or stay asleep. You might wake up earlier than you wish and have trouble going to back to sleep.

To get as much rest as you can, try relaxation and breathing techniques. It’s also important to exercise during the day so that you’re tired once you hit the sheets. Avoid leaving your computer or cell phone near your bed as lights can disrupt your sleep. Bathing, reading, or listening to mellow music before bed may help you relax.

Simple steps to improve sleep hygiene include going to bed at the same time every night, taking steps to stay cool while sleeping, and avoiding foods and drinks that alter sleep like chocolate, caffeine, or alcohol.

Frequent urination or urinary incontinence

It’s common for women in menopause to lose control of their bladder. You may also feel a constant need to urinate even without a full bladder, or experience painful urination. This is because during menopause, the tissues in your vagina and urethra lose their elasticity and the lining thins. The surrounding pelvic muscles may also weaken.

To fight urinary incontinence, abstain from too much alcohol, stay hydrated, and strengthen your pelvic floor with Kegel exercises. If the issues persist, ask your doctor what medications are available.

Urinary tract infections

During menopause, some women may experience more urinary tract infections (UTIs). Lowered levels of estrogen and changes in the urinary tract make you more susceptible to infection.

If you feel a persistent urge to urinate, are urinating more frequently, or feel a burning sensation when you urinate, see your doctor. Your doctor will likely ask that you take a urine test and give you antibiotics.

Decreased libido

It’s common to feel less interested in sex during menopause. This is caused by physical changes brought on by reduced estrogen. These changes can include a delayed clitoral reaction time, slow or absent orgasmic response, and vaginal dryness.

Some women may have more interest in sex as they age. If your desire is decreased related to another problem, such as painful sex, your doctor may be able to prescribe a medication to help prevent pain. If the decrease in sexual desire bothers you, talk to your doctor.

Vaginal atrophy

Vaginal atrophy is a condition caused by the decline in estrogen production and characterized by the thinning and inflammation of the vaginal walls. The condition can make sexual intercourse painful for women, which can ultimately decrease their interest in sex. Over-the-counter (OTC) lubricants or prescription treatments that include localized estrogen therapy, such as an estrogen cream or a vaginal ring, can treat the condition.

Depression and mood swings

Changes in hormone production affect the moods of women during menopause. Some women report feelings of irritability, depression, and mood swings, and often go from extreme highs to severe lows in a short period of time. It’s important to remember that these hormone fluctuations affect your brain and that “feeling blue” is not unnatural.

Skin, hair, and other tissue changes

As you age, you will experience changes in your skin and hair. Loss of fatty tissue and collagen will make your skin drier and thinner, and will affect the elasticity and lubrication of the skin near your vagina and urinary tract. Reduced estrogen may contribute to hair loss or cause your hair to feel brittle and dry. Make sure to avoid harsh chemical hair treatments, which can cause further damage.

How long does menopause last?

Menopause symptoms can last for months or years depending on the person. Although there is a usual range for how long menopause symptoms last, each woman's journey is unique. The transition often takes about four years, but some symptoms may last longer. There are no hard and fast rules as menopause begins and ends on its own schedule.

We're not fading away.....

Myth or Reality: Do you ever feel like your life is fading away or even worse that it is inevitable since your growing older?

2012111084913_fade-away1-875.jpg

Recently at a party a friend of mine, in her 50s, and I were chatting and she mentioned she was not being taken seriously at her workplace; and humorously remarked, "On top of all of that, no one in the world sees me anymore because I'm an older woman." She was half joking but also part serious. Since then I’ve had a few other’s tell me they had similar feelings and this got me thinking:

Just like my last blog about eyebrows, it’s sad that some of us think we fade away as we age and grow older.

But that’s not how life should be lived. While alive, live. And don’t die until you’re dead.

In a nutshell, that constitutes my philosophy about aging. In my mid-50’s, I choose to pay closer attention to aging well, living life with vitality, zest and happiness.

The art of aging well involves keeping your mind busy, your emotional and social connections vital, your body active (and functioning), your spirit strong & adventurous, your attitude positive, having a sense of joy & gratitude and always retaining a sense wonder. If you don’t do these, you will grow old. (If you do all of these, you will grow old anyway, but more slowly.)

One of the undeniable facts of life is that we are all aging. Many people dread growing old. As we age, we come to terms with the idea that we won’t be around forever, that the days are inevitably passing us by. The good news is - as you grow older, keep in mind that the best is yet to come: opportunities to start over, to let you live out each day as though it were your last.

Listen to what some wise people have said on this subject: “Old age takes away from us what we have inherited and gives us what we have earned,” says Gerald Brenan. “We do not die wholly at our deaths: we have moldered away gradually long before. Faculty after faculty, interest after interest, attachment after attachment disappear: we are torn from ourselves while living,” says William Hazlitt. “I don’t believe one grows older. I think that what happens early on in life is that at a certain age one stands still and stagnates,” said T. S. Eliot. “Do not grow old, no matter how long you live. Never cease to stand like curious children before the Great Mystery into which we are born,” said Albert Einstein.

So what do you do in order to age well?

1. MAKE THAT BUCKET LIST

Actually, write two lists. One on the theme of what you are optimistic about, and the other about what you still want to accomplish or experience before you die. Don’t just think it, write it down, because it becomes more real when we can see it and refer back to it. You’re going to need these lists in order to keep your spirit high and your focus centered on reaching the goals you have for your future.

2. BE OPTIMISTIC

Separate out what matters from what doesn’t. Don’t spend your time, energy and life force pursuing trivial things that don’t really matter to you all that much. Be disciplined with yourself. You have less time now and you don’t want to waste it. Elbert Hubbard said it this way: “The secret of salvation is this: keep sweet, be useful and keep busy.”

3. HAVE FUN

Do something fun at least once a week. Fun keeps us feeling young.

Myrtle jump.jpg

4. FIND SOMETHING YOU LOVE, AND DO IT

If an active lifestyle is something you can do, then it’s not too late to take up a new hobby — or simply to volunteer.

5. EXERCISE OFTEN

Look carefully at what you could do to improve your health and level of fitness. Try to get in at least an hour of physical activity each day. It doesn’t have to be aerobic and resistance training every day— even a walk through the neighborhood park or a morning spent doing some simple gardening and yard-work is enough to stay active.

Intense cardio activities like running or jogging aren't the only types of movement that may have protective benefits for the heart as we age. Walking, cycling, swimming, yoga, golf and other lifestyle activities will boost your body and your brain. The key is consistency.

There are good reasons for strength training beyond looking good in a bikini - although that is definitely a perk. Strong bodies are linked to strong minds. Strength training builds confidence, muscle, and healthy tissue. It’s also good for stable joints, injury prevention and weight loss. Resistance training is the first line of defense against the loss of muscle mass that occurs with age. The really good news — it's never too late to get started, even if you've never picked up a weight in your life.

6. EAT WELL

Healthy eating is important at any age, but becomes even more so as we reach midlife and beyond. As you age, eating a healthy diet can help to improve mental acuteness, boost your energy levels, and increase your resistance to illness. Eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about enjoying fresh, tasty food, wholesome ingredients, and eating in the company of friends and family.

Eating well as you age is about more than just the quality and variety of your food. It’s also about the pleasure of eating, which increases when a meal is shared. Eating with others can be as important as adding vitamins to your diet. A social atmosphere stimulates your mind, makes meals more enjoyable, and can help you stick to your healthy eating plan.

Even if you live alone, you can make healthy meals more pleasurable by: Shopping or cooking with friends which can also give you a chance to catch up without falling behind on your chores. It’s also a great way to share new meal ideas and save money on discount deals like “buy one, get the second half price”.

7. SOCIALIZE

We need friendship and intimate connections with other people. In study after study, people in warm and loving relationships—with spouses, friends, church and/or volunteer groups—are healthier and live longer than those without such social and intimate relationships. Do not underestimate the importance of other people in your life—and pets count also. One way of deepening your relationship with other people is to listen to them, rather than talking about yourself or your own needs and feelings. Another way is to be generous with your time and energy that you offer to others. Sir Arthur Wing Pinero captured it this way: “Those that love deeply never grow old; they may die of old age, but they die young.”

8. GET A GOOD NIGHT’S REST

Approximately 8 to 9 hours per night. This can never be too strongly emphasized. All too many adults suffer from a lack of sleep. As we age, we tend to sleep less deeply, the result of the brain producing less melatonin. This is also a possibility for why our sleep cycles change as we age. As is very common as we age and I for one get tired earlier in the evenings and wake up very early in the morning — so setting aside a particular time in the evening to fall asleep is important. In addition to tiredness during the day, sleep deprivation is associated with attention and memory problems.

happy-quotes-gratitude-is-the-key-to-happiness.jpg

9. BE GRATEFUL

Find a way to live more in the spirit of appreciation and gratitude for what gifts life has graced you with. Gratitude shifts your focus from what your life lacks to the abundance that is already present. In addition, research has shown that giving thanks makes people happier and more resilient, it strengthens relationships, it improves health, and it reduces stress. Gratitude will change your life. 

“You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.” — Sarah Ban Breathnach

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” — Albert Einstein

10. REMEMBER THAT IT’S NEVER TOO LATE

You might think that if you haven’t adopted a healthy lifestyle by your mid-20s or early 30s, that there’s probably not much you can do — especially if there’s a risk of long-term illness like cancer or diabetes in your family. Nothing could be further from the truth. Throughout your life, your brain is constantly changing due to its neuroplasticity, always in search of new connections to form. You can start good habits at any point, and turn them into lifelong routines, while enjoying the benefits of eating healthy and regular exercise.

“Grow old along with me! The best is yet to be, The last of life, for which the first was made.” —Robert Browning