Monthly Archives: October 2018

PROactive Aging Strategy 2

Coach Dean , Nutrition

Strategy 2: Exercise Smart

One of the unfortunate things I see is as people get older is they stop moving. I don’t mean they stop going to the gym four times a week, they hardly move at all anymore. And I am not talking about people in their 60’s, 70’s and 80’s; I am seeing this with folks in their thirties. We need more movement!

The truth is that regular exercise is one of the most “bang for the buck” things we can do for our health.

As I mentioned previously, as we age (starting in our thirties) our metabolism declines and our body doesn’t use the food we eat as well as it used to.

Exercising helps change all that! (Did you expect me to say anything else, being an exercise guy and all?)

Here’s the deal. Exercises tells the body:

  • Balance my blood sugar!
  • Build and repair my muscles and bones!
  • Get my circulation going and move these nutrients and oxygen to where they need to go!

(In other words, exercise is really bossy, but in a really good way.)

Even better, exercise is correlated with lower rates of:

  • Alzheimer’s and Dementia
  • Diabetes
  • Heart Disease
  • Obesity
  • Anxiety
  • Depression
  • Fatigue (true story!)
  • Overall Mortality

Add onto all that disease-fighting goodness with the fact that exercise improves mood and well-being, and there is no doubt you NEED exercise in your life. When you make it social, like exercising with a friend or training in group classes, the mood modifying power of exercise is unmatched.

At Cr8 Fitness, we talk about “appropriate exercise”, and that means different things for different people.

If you have not exercised in a while, you are going to need strategies that promote mobility, flexibility, and especially injury prevention. The good news is that as you exercise more, and your body gets stronger, you build resiliency and are able to tolerate more and higher level activities. I would be remiss if I didn’t promote getting a good coach to guide you on this “appropriate exercise” journey, especially if you haven’t exercised in a long time or have or have had injuries.


Here are some tips:

Ease into your new exercise program:
It’s a really big deal to get back in the gym, and sometimes we are so gung-ho that the next day we are so sore we can’t move. I’ve been there. A good program will start you appropriately (there’s that word again) and progress you as your ability increases.

Keep things in perspective:
Exercise intensity is a subjective matter. To be blunt, a 25-year old trainer has no idea what a 50, or 60, or 70-year-old feels like during, before, and after exercise. What “moderate to vigorous” looks like to them may be far different than what it looks (and feels) like to you. If they are a good trainer, that may not matter. But having two experienced coaches over the age of fifty here does have its benefits. And we can still kick most 25-year old butts to boot!

Find some fun in your exercise routine:
The two key factors in finding success in your fitness program are consistency, and fun. If you aren’t having fun with your exercise routine you aren’t going to be very consistent with it, at least not for long. That doesn’t mean every day is going to be sunshine, unicorns and rainbows; exercise is hard! But when you are in an enjoyable environment, with people that care about, want to help you, and miss you when you are gone does make all the difference.

Next Week

We will explore Strategy 3 of PROactive Aging:

Enjoy Life!

Don't miss it,

- DC

Mind Tricks to Eat Just the Right Amount

Coach Nancy , Mindset , Nutrition , weight loss

In nutrition, it is suggested that you eat until you are 80% full or until you have eaten just enough. Its like Goldilocks. You don't eat too much and you don't eat too little but just the right amount of food for you. When your desire is weight loss then adjusting the right amount or the right foods is the trick.

I often have a struggle when trying to decide when 80% full is. True confession: "I eat too fast and nibble too much." 

But if I think to eat just a tad bit less than usual, I accomplish the same thing.

I've tried the mind trick of using a lunch plate instead of a dinner plate for a few days. And it does work for awhile. I am smart enough to know I can push the food together a bit more or pile it a bit higher to FILL my lunch plate. 

I use that trick, but once I realize it isn't working, I play another one. I eat just a bit less. I don't leave food on my plate because that goes against my frugal no wasting policy. I just tend to take a smidge less of each serving of menu items at each meal. 

I eat 20% less. It almost doesn't even show on my plate. Three to four bites less at each meal for the whole meal. Easier to do for me than to try to figure out 80% full. 

There are times, like holidays or vacations, when I focus on 'No Seconds'. By doing that I can enjoy what I would like but I limit the amount by keeping to one plate full. 

I'm hoping these Mind Tricks help you like they do me.

To Your Best Health,

Coach Nancy

PROactive Aging Strategy 1

Coach Dean , Nutrition

Strategy 1: Eat Well

As we age, good nutrition is more important than ever. Getting old isn’t for sissies! And as backwards as it may seem, each passing year decreases our energy needs, while at the same time increasing our nutrition needs.

What that means in the real world is we need to eat less calories but get more nutrition.

Huh?

Our clients mention this common frustration all the time; “I don’t eat any more food than I used to, but I am still gaining weight. It’s not fair!”

It may not be fair, but it is physiology. Because of the physical and lifestyle changes that usually happen as we get older, the need for calories actually decrease.

But the thing we often miss is our nutrition requirements actually increase. Because of the complex changes that are happening to our metabolism, hormones and immune system, among other factors, the food we eat needs to be nutrient-dense and more easily digestible.

As we get older, our bodies metabolize what we eat differently. You probably know by now that the pop tarts, ho-ho’s and twinkies you ate when you were a kid (and got away with) do some pretty ugly things now.

What you may not know is that even the good choices we put on our plates metabolizes differently, so we need to pay attention to that as well.

Here’s some basic guidelines on how your macronutrient balance needs to shift.

Lean Protein

In many people, aging causes “anabolic resistance”, which is when protein synthesis (how much of the good stuff our body can actually use) decreases. So what does that mean? We need to eat more to get the same effect.

The recommendation for healthy older adults (I am 52 and put myself in that category) is at least 1.0 to 1.2 grams of protein per kilogram of bodyweight per day. When you are sick, you need even more; 1.2 to 1.5 grams per kilogram of body weight per day, and if severely ill, even more.

For a person that weighs 150 lbs. (~68kg) that equals to between 80 and 100 grams per day, or 4-5 palm size servings.

The only caution is if you have or have had kidney problems. Consult with a doctor, Registered Dietician, or certified nutrition professional for appropriate amounts.

Quality Carbohydrates

Quality carbohydrates are the key here. I don’t like to use the terms “good” and “bad” carbs, however there are high quality choices that should be our preferred source, most of the time.

Focus on vegetables first, a little fruit, and some whole grains. Note: Most of us eat too many grains because we like them, not because we need them. Even the best whole grains are calorie dense and easy to over-eat. And no, that doughnut is NOT whole grain.

Quality carbs also tend to be higher in fiber (aim for 25 grams per day), which keeps the system moving, if you know what I mean. Well-cooked root vegetable, root vegetables, fruits, and true whole grains are your best bet here. You can also take a sugar-free powdered supplement such as psyllium husk if necessary.

Healthy Fats

Fats are so important to optimum health, yet in many circles still much maligned. Fats play a primary role in regulating the inflammatory response in our body, and the kind of fat we eat makes a huge difference if that response is helping us or hurting us.

Why does inflammation matter?

Research indicates that systemic inflammation may be THE common contributing factor in just about every disease; diabetes, cancer, heart disease, even diseases of the brain such as Alzheimer’s.

To lessen inflammation, eliminate trans-fat (which tend to be high in processed foods), and moderate saturated fats (eg animal fats) and low-quality omega-6 fats such as corn and soybean oil.

Replace those fats with good quality omega-6 (e.g. extra-virgin olive oil and avocado), and especially omega-3 fats (sardines, mackerel, salmon herring, anchovies, chia and hemp seeds, and walnuts). Three servings of fats from these sources should be your goal. I also recommend supplementing with a high-quality fish oil, unless you are on blood thinners, in which you should consult your doctor first.

Tip: You don’t have to be a saint and remove all treats; face it, you won’t anyway. And really, who wants to go through life without birthday cake? The key is to prioritize nutrient-dense foods in a balanced manner, most (like 90%) of the time. When you do that, a lot of the rest of it takes care of itself.


A Word on Alcohol

Here’s my advice (and what most experts suggest).

If you don’t drink alcohol already – don’t start.

In spite of what you may hear in the media, the research on alcohol consumption (even moderate) is mixed.

Excess alcohol consumption is linked to health problems in about every part of your body; heart, brain, immune system, liver and kidneys, metabolism. Besides that, I guess it’s ok, right?

But seriously, there are some very important functions alcohol impairs, besides your ability to drive. The body cannot store alcohol, so it always prioritizes clearing it from your system. The liver goes to work metabolizing your bourbon (or beer), and there are side effects; delay or neglect of other tasks, one of which is metabolizing fat.

That’s right, the long of the short of it is while there is alcohol in your body, you aren’t burning body fat. Doesn’t matter how much you work out or how many miles you run. Until the liver is done with the booze, the fat’s staying where it is.

You may also be interested in what “moderation” is.

According to the United States Dietary Guidelines Advisory Committee, “moderate drinking” is:

Women: Up to 7 drinks a week, no more than 3 in one day.

Men: Up to 14 drinks a week, no more than 4 in a single day.

What is a “drink”?

•12 oz. beer with 5% Alcohol By Volume (ABV)

•5 oz. glass of wine; 12% ABV

•3 oz. of fortified wine (sherry/port); 18% ABV

•1.5 oz. of liquor (e.g. rum, rye, vodka); 40% ABV

So the old saying is right; “Think Before You Drink”, and especially before you drink too much.

Good News

Your health is directly affected by the quality of what you eat.

Bad News

Your health is directly affected by the quality of what you eat.

As you can clearly see, it's really just news. Whether it's good or bad really depends on what you do with it. There is plenty of room for enjoying the foods you like to eat.  Just don't do it all the time. Plenty of veggies, lean protein and healthy fats should be on your plate all the time. Have dessert, once in awhile. Have pizza, once in awhile. Have fill in the blank)______________________, once in awhile.

When you eat the foundational stuff 90% of the time, you are almost always on the right track. That means 2 or 3 times a week you can and should have the "other stuff". 

And remember the prize. Good health for a lifetime is so worth it!

Stay tuned for Part 2!

- DC

How Your Training is like Thanksgiving

Coach Nancy , Training

Every year on Thanksgiving we load up our plate with all the wonderful foods we love. Next time you hit the gym load up your training plate in much the same way. 

Here's what I mean. At Cr8 Fitness we've designed your training program so that your body can get strong all over. 

What if you come in one day and your shoulders are tender from all the leaf raking you did over the weekend. Maybe your knee is bit swollen from a spill you took when you tripped on a small rut in the parking lot while grocery shopping last week. Since many of us at Cr8 Fitness are not spring chickens we tend to have stuff going on. 

That stuff doesn't have to stop us from training and training hard. We want to train smart. That is where Thanksgiving comes into the picture. Imagine for a moment that you come in on Tuesday with a slight "ick' in your shoulder. Everything else about you feels great. You just have a little something something and want to take it easy. Taking it easy is that 'polite portion' we usually take to please the hostess. Your polite portion of training might be stretching, foam rolling, or going without heavy weights for that day. BUT that polite portion doesn't apply to all of your training. As your coach I can help you determine which exercise is your polite portion while the rest of your 'Thanksgiving' Training plate can be loaded right up. 

Next time you train, use your 'Thanksgiving' Training plate. Load up your plate on everything that your body is ready for you and work with me to know what needs to just have a polite portion. 

Here is to enjoying Thanksgiving and always enjoying Thanksgiving at Cr8 Fitness's training. 

To your best Health,

Coach Nancy



Hear Gretchen’s “Why does she train at Cr8 Fitness?”

Success Stories

Gretchen and I go way back, well just about 10 1/2 years. That is because Gretchen has been training at Cr8 Fitness since almost day one. The first day I met her, she pulled into the parking lot after a day out on the water with her family. She often takes a long day or weekend trip for family time. 

What I didn't know that very first day was "why". Why was Gretchen at Cr8 Fitness and what was she seeking most. Sometimes those 'reasons why', are tender and dear to the heart. After meeting Gretchen once its not likely you'll forget her name and now you might have a deeper connection to Gretchen's story. 

I can't wait to see what the next ten years brings for all of us training alongside Gretchen. 

You Win when you Donate Food

Coach Nancy

Cr8 Fitness is partnering with Chichester Massage to fill our community's Food Banks. Take a peek so you can know "The Ins and Outs" of our plans and you can also take advantage and win. Everyone who participates will win. 

Chichester Massage Celebrates National Massage Therapy Awareness Week With Their 12th Annual Food Drive

National Massage Therapy Awareness Week is designed to raise public awareness about the benefits of massage. Chichester Massage is sponsoring their 12th annual food drive during the dates of National Massage Therapy Awareness Week.  

Many of our local food pantries are in need of assistance. We've partnered with Chichester Massage to help their food drive be even more successful. As a thank you for your food donation, Amy from Chichester Massage is giving you a $10 coupon to use at your next massage visit.  I call that a big win for you, a win for our food pantries, and a win for those in the community who rely on a little extra help now and then. 

 National Massage Therapy Awareness Week Oct. 22-27, 2018. During that week bring in a food item/s and in return you'll be a part of all that winning.

Here is a list of Urgently needed items: 

paper towels

toilet paper 

cleaning supplies 

canned tuna

soups

pastas/sauces

rice

baking mix

peanut butter

condiments

healthy cereals/snacks

hygiene items (toothbrushes, deodorant, shampoo, bar soap).  

Bonus Time: Chichester Massage will be offering free chair massages at their office on Route 4 on Thursday Oct. 25 from 5-7 and Friday Oct. 26 from 11-1 with a monetary or food donation.  

"This is a great way to help others and reward yourself...

 with a savings on your next massage.  Please help us make this food drive a success. Thank you for your support."

Amy Troy //  owner of Chichester Massage.

We will have bins available to accept donations throughout the week at CR8 Fitness and at Chichester Massage too.  Everyone who donates will receive a coupon for $10 off a massage.  All proceeds will go directly to local area food pantries.

Thank you in advance,

Dean and Nancy Carlson

Owners of Cr8 Fitness

Chichester Massage is located at 114 Dover Rd. (Route 4) in Chichester.  For more information please call 798-4669 or visit our website at   www.chichestermassage.com

PROActive Aging: The Foundation

Coach Dean , Mindset , Nutrition , Training

Why I Wrote This Article Series

When I first started coaching, I didn’t think all that much about “Active Aging”. But as a 52-year old on the front side of Generation X, it comes up a bit more in my mind now. And as a coach and personal trainer, I see more and more clients in their 40’s, 50’s 60’s and even 70’s walk through our doors.

No doubt about it. Our clients (and I) still want to look good, but more often than not we want to feel good, and we don’t want to give up doing the active things we like doing. Who says you can’t keep hiking, biking, skiing and snowboarding just because you added another number to your age? I want to keep throwing the football as far as I used too, and I am working hard to stay ahead of my 15-year old in the weight room. 

At my last birthday I found myself pondering this thought:

"I know I am a year older, but I really don't FEEL any different than 10 years ago, in fact in a lot of ways I feel better. Do I really have to accept that getting older comes with unavoidable aches, pains and weight gain?"

Now don't get me wrong. I have noticed some physical changes that have come with the passing years. But they have more to do with recovery than they do with ability.

I have continued to get stronger in the gym, but he fact of the matter is I just don't bounce back from training or injury as fast as I used to. I spend more time on mobility work than I used to, and I can't pound quite as many calories as I used to and stay lean. When something gets tweaked, I am careful about addressing it, not ignoring it, confident it will eventually "go away". Part of that has to do with a little wisdom gained over the years from doing stupid things. 

Many of us are at the stage of life when we see our parents starting to struggle with the aging process too, and we want to help them as well. The fact of the matter is the more proactive we are with our physical fitness and healthy eating habits now, the far better off we will be in the next 10, 20, 30 years and beyond.

I read an article recently on this subject, and this sentence caught my eye;

"It's not the number of years you live; it's how you live them." – Jennifer Broxterman


The author then wrote something that really drove the point home. It's not about lifespan - it's about healthspan. It's not how long you live - it's how well you live. That’s our goal.


The Gap In Our Thinking

What is “Active Aging” anyway? In 2015 the World Health Organization actually replaced that term with “Healthy Aging”, and they define it this way:

“The process of developing and maintaining the functional ability that enables wellbeing in older age”. That’s a pretty solid definition. It’s what I like to call PROactive Aging.

No matter what you call it; Active Aging, Healthy Aging, Successful Aging, or Functional Aging the premise is the same to me; I want to live as actively and productively as possible, for as long as possible.

I wrote this guide because too often I see a gap in the way public policy addresses the issue.

The following were the topics at a recent Active Aging Conference in my local area:


Overview of Retirement and Social Security; What You Need to Know

The Basics of Memory Loss

Aging At Home

Proper Nutrition



Now to be sure those are all relevant topics in the discussion, and I was thrilled to see nutrition included.

But there are some glaring omissions I just couldn’t ignore.

It’s a conference on active aging that has absolutely no speakers on the subject of staying active – in other words keeping that body moving!

I am all for having an maintaining an active mind, but that head functions best when it’s sitting on a heathy body. And that requires physical activity. You don’t have to run marathons (actually please don’t), but you do need regular exercise and movement.


There are other strategies we need to consider and adopt as we work toward our best healthspan too

  • Stress Management 
  • Good Sleep Habits 
  • Having A Positive Outlook On Life
  • Surrounding Ourselves With Positive People
  • Finding Meaningful Work

And many others…

The bottom line is that good nutrition and lifestyle habits - regular appropriate exercise, healthy amounts of sleep, and stress management strategies, are the best tools to improve healthspan.

The good news? Those things are in your control. While we can't always change what happens to us, we do have a choice on how we are going to deal with the mess that life throws our way.

One of my favorite words is "resilience". One definition is; "the capacity to recover quickly from difficulties, toughness."

We hit the gym to build resilience in our bodies. A strong, flexible (dare I say "pliable", TB12 fans?) body is less prone to injury and recovers more quickly from injury than a detrained body.

We nourish our body with healthy foods to support that training, to promote healthy cell function, and to build a rock-solid immune system that fends of the ravages of illnesses and the stress of life.

We practice stress management, have good sleep habits, and having some fun as part of enjoying a happy, healthy life.

Resilience doesn't happen by accident. There is daily effort and struggle involved. But it is worth it.

The focus of this article series (I know, finally!) is to show you how to turn your happy and healthy on by learning to Eat Well, Exercise Smart, and Enjoy Your Best Life.

Next Article Focus: 

Strategy 1: Eat Well

Don't want to wait for the next article to be published? Just enter your name and email below, and I'll send you the entire article series!

What’s Your 20?

Coach Nancy , Nutrition

About 3 years ago Dean and I came up with 20 top foods. We named our list “20 and a Spice Rack” because the spices you add to foods are immense and keep variety in your menu. Eating the foods on this list and adding those spices found in a traditional spice rack would supply you with the variety for each meal you eat. 

What is on your 20?

Whole Eggs

Chicken

Lean Beef

Salmon

Onions

Peppers

Tomatoes

Spinach

Broccoli

Cabbage

Squash

Avocado

Blueberries

Apples

Lemon

Almond Butter

Walnuts

Sunflower Seeds

Olive Oil

Ghee - Clarified Butter

What do y'all think the results would be on your body comp and health if you ate exclusively from your 20 over the next 30 days?

Take a few minutes and create your own list of 20 foods. Could you do eat from that list of foods for one day? (remember these are one item ingredients you can cook with)

To Your Best Health,

Coach Nancy

Have Another Birthday? Here’s To Aging With A Little Raging

Coach Dean , Nutrition

Nancy and I recently celebrated another birthday, and it got me to thinking along these lines;

"I know I am a year older, but I really don't FEEL any different than 10 years ago, in fact in a lot of ways I feel better. Do I really have to accept that getting older comes with unavoidable aches, pains and weight gain?"

Now don't get me wrong. I have noticed some physical changes that have come with the passing years. But they have more to do with recovery than they do with ability.

I have continued to get stronger in the gym, but he fact of the matter is I just don't bounce back from training or injury as fast as I used to. I spend more time on mobility work than I used to, and I can't pound quite as many calories as I used to and stay lean. When something gets tweaked, I am careful about addressing it, not ignoring it, confident it will eventually "go away". Part of that probably has to do with a little wisdom gained over the years from doing stupid things. 🙂

Many of us are at the stage of life when we see our parents starting to struggle with the aging process too, and we want to help them as well. The fact of the matter is the more proactive we are with our physical fitness and healthy eating habits now, the far better off we will be in the next 10, 20 , 30 years and beyond.

I recently read a very thorough article, "Nutrition for Seniors", distributed by our partners at Precision Nutrition and authored by Jennifer Broxterman, MSc, RD. You can read the full article by clicking the link here

Now slow down, I realize everyone reading this would not classify themselves as a "senior". But the thing that caught my eye and caused me to read the entire article was a sentence right near the beginning:

"It's not the number of years you live; it's how you live them."

She then wrote something that really drove the point home. It's not about lifespan, it's about healthspan. It's not how long you live - it's how well you live. 

The bottom line is that good nutrition and lifestyle habits - regular appropriate exercise, healthy amounts of sleep, and stress management strategies, are the best tools to improve healthspan.

The good news? Those things are in your control. While we can't always change what happens to us, we do have a choice on how we are going to deal with the mess that life throws our way.

One of my favorite words is "resilience". One definition is; "the capacity to to recover quickly from from difficulties, toughness."

We hit the gym to build resilience in our bodies. A strong, flexible (dare I say "pliable", TB12 fans?) body is less prone to injury and recovers more quickly from injury than a detrained body.

We nourish our body with healthy foods to support that training, to promote healthy cell function, and to build a rock-solid immune system that fends of the ravages of illnesses and the stress of life.

Resilience doesn't happen by accident. There is daily effort and struggle involved. But it is worth it. 

Dylan Thomas wrote; "Do not go gentle into that good night, Old age should burn and rave at close of day; Rage, rage against the dying of the light."

I am not on some Quixotic quest for immortality. But I am not averse to a little "raging" either. 🙂

So happy birthday to us. And many more, full of health, life, and happiness.

Glad you are here with me,

- DC


Tips For Better Sleep

Coach Dean , Training , weight loss

1. TV, Cell Phone, PC - all artificial light interferes with melatonin production - not cool. 30 minutes before bed, flip the off switch.

2. Warm water is relaxing, helps us de-stress, and just plain feels good.

3. About 67 degrees is the sweet spot.

4. ANY light interferes with the sleep process. Check under the bed and turn off the lights. 🙂

Sleep makes a body good!

- DC

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