Monthly Archives: May 2019

1500 Training Sessions at Cr8 Fitness

I recently stopped Doreen after training so that I could record her story. She's been training with us for 8 years. A lot has happened in that time frame. She's been to over 1500 trainings while she's been here. That is a crazy number. I appreciate Doreen choosing us way back when and staying with us. Many of you already know her and she has a powerful story. 

I'm proud of Doreen for saying she'd go the first day and then her consistent determination that has brought her personal success. Thank you Doreen for taking time out of your day to share with me and others. 

To your best Health,

Coach Nancy


Is Exercise the Best Medicine?

In our last article in this series we discovered we often equate "medicine" with "drugs". In fact that is usually the way we think about medicine. Ask even the smallest child what medicine is, and the answer will be something mommy or daddy gives him to make his tummy or head feel better. And this true - that is one definition of medicine.

But let's center this discussion around the other definition of medicine.

"the science dealing with the preserving of health and with preventing and treating disease or injury"

Preserving Health.

Preventing Disease.​​​​

The interesting thing about modern medicine is that the more drugs that we invent, the farther away from the roots of medicine we travel. It wasn't until the last couple of centuries the focus turned away from prevention and maintenance of health to the treatment of disease. Again I am grateful for the drugs that have wiped some disease off the face of the earth and can treat the sick. That is good. But that is far different than creating concoctions that cover symptoms of largely preventable disease. And this trend toward treatment over prevention has created a false dichotomy; it doesn't have to be one or the other, when necessary it can absolutely be both. But prevention and maintenance should be the priority. 

Why?

A consistent focus on the maintenance of health makes the treatment of disease much less necessary. Yet we so often get it backwards. It isn't until some health scare wakes us up that we even think about prevention, and by then it's too late. Now we really have to get to work.

In the 4th century BC Hippocrates said "eating alone will not keep a man well; he must also take exercise. For food and exercise work together to produce health."

Did you catch that?

"Take Exercise".

I love that. We take exercise. so that we don't have to take drugs.

Exercise is truly the most powerful medicine in the world. I did not come up with this, but how often have you really thought about this as factual?

No drug in the world could ever be as effective as the power of exercise. Consider just a few of it's many benefits on:

Musculoskeletal Health

Metabolic rate, endurance, strength, power. Improved bone density, joint function, range of motion, connective tissue elasticity and strength.

Cardiovascular Health

Decreased resting heart rate, increased cardiac stroke volume, positive effect on blood pressure and lipid profiles.

Metabolic Health

Improved insulin sensitivity and blood glucose levels, positive changes in thyroid hormone, decreased systemic inflammation.

Neurological Health

There is so much we do not know about brain health and the preponderance of disease states such as Alzheimers and dementia. But there is a preponderance of evidence that the same mechanism that promote cardiovascular health also have a positive effect on the brain. Exercise decreases the loss of brain tissue as we age, and I don't know about you, but I need all I can get.

Psychological Health

How do you really measure "quality of life"? It is very different from person to person. But anything that helps you sleep better, improves your mood, and sharpens your thinking certainly contributes. Exercise does all that and more.

Not all people can (or certainly should) take every kind of drug. Some of us are allergic to certain meds, some are contraindicated depending on other disease states.

But Exercise? 

  • Rarely contraindicated. Almost everyone can do some form of exercise.
  • Side effects? If you are training smart and with injury prevention in mind, some soreness from time to time is about it.
  • Exercise goes to the root cause, not merely covers symptoms.
  • And insurance can't tell you "no, you can't have that".

So where do we start, and what kind of exercise should we do?

Stay tuned.

Until next time,

Coach Dean 

This article is part 3 of the series "Athletes of Aging"

Test Your Cr8 Fitness Knowledge

How much do you know about Cr8 Fitness? Take this little quiz to find out. 

What do you see when you first walk into Cr8 Fitness?

  1. Gym Rats- those people who only know how to “pick things up and put them down”.
  2. Rooms full of machines that are difficult to use or you just can’t remember how to use so you jump on the treadmill AGAIN.
  3. An inviting space where you can meet a bunch of great people who all want to get in shape, just like you.

Why is Cr8 Fitness not just another place to ‘workout’?

  1. The coaches individualize your training session within the group.
  2. The Cr8 Fitness team is seeking to make you work to your abilities but have the time of your life doing so.
  3. The motivation, accountability of the group is like positive peer pressure.
  4. All of the above and more.

To get started at Cr8 Fitness I need to:

  1. Do 25 pushups, 15 chin ups, squat 650 pounds, and run a half marathon.
  2. Fit into the same size pants I wore before I graduated from high school and definitely the same size I wore before I was married.
  3. Meet with a Coach before your first day of training so we can get to know each other first.
  4. Be prepared to laugh, learn, work hard, sweat, and succeed.
  5. Answers 3 and 4.

What are the coaches like?

  1. Similar to military bootcamp instructors who yell 2 inches from your face with a goal of making you cry in public.
  2. I’m not sure, I have not met them.
  3. The Coaches have a great blend of humor (especially Coach Nancy), maturity and experience. Each brings different gifts and abilities to relate to our clients, regardless of their current fitness level and stage in life.

Seriously though, Cr8 Fitness is run by husband/wife team Dean and Nancy. When we think of you being here, we want these thoughts to come to your mind: 

  • We Do What We Say We Are Going To Do
  • We Always Coach Kindly
  • We Practice Our Purpose On Purpose
  • We Look For Fun, Even When It's Not

Who can do this?

  1. Those who want to change their life style so they can stop or slow diseases such as heart disease, stroke, diabetes, and cancer.
  2. People who realize they have put others first and now need to take care of themselves too.
  3. The crowd who are currently bored with what they do or just can’t get to the next level.
  4. All of the above and more!

I hope this made you smile, and helps you realize that it’s time to get off the couch and get into action! If you are training with us then I hope you realize you're family. 

Coach Nancy

It’s Grilling Time

Memorial Day seems to mark the start of Summer, which is prime grilling season.  It's one of my favorite times of the year. I love the taste that a grill adds to the food but I also enjoy the ease of cleanup. It's a win/win in my book. 

Marinade For  Chicken

  • 2 Tablespoon avocado or olive oil
  • 1 lime - the zest and juice
  • 2 Tablespoon fresh cilantro - chopped and more for garnish
  • 1/4 teaspoon each: salt and pepper
  • 2 pounds chicken breast

First make the marinade for your chicken. In a large Ziploc bag, combine the oil, lime zest and juice, chopped cilantro, salt, and pepper. Add in your chicken and refrigerate for at least 6 hours, or up to 24 hours. 

Marinade For Beef

  • 1 teaspoon freshly grated ginger
  • 1/8 cup coconut aminos
  • 1 Tablespoon sesame oil
  • 1 clove garlic, minced
  • 1/2 teaspoon red pepper flakes
  • 1 lb. flank steak, cut against the grain into thin strips

Mix together ingredients for marinade, and pour over the sliced beef. Refrigerate for at least 6 hours, or up to 24 hours.

Once your grill is ready, get to cooking. Drain the marinade, and the flavor remains in the meat. Enjoy the flavors these marinades add to your next meal. While you're grilling put some veggies on to cook as well. Send me your favorite marinade blend.

To Your Best Health,

Coach Nancy


Memorial Day 2019

Thank-you to the men and women of the Armed Forces of the United States who serve this country with distinction and preserve our freedom throughout the world.

I don’t care if you are liberal or conservative, democrat, republican, libertarian or in between – Go out of your way to thank one of these brave men and women and honor the memory of those who have gone before. America is not perfect, but it is still the greatest country in the world. I am pretty easy to get along with, but don’t mess with me on this one!

Memorial Day also marks the unofficial beginning of summer. Soon the weather here in the northeast will be scorching, the shirts come off, the bathing suits on.

Not always pretty!

Dean reminded me recently of the importance of DEADLINES when you set a goal.

So if you aren’t quite “beach ready” yet, the next deadline to get there is July 4th – five weeks away.

What can you get done in 5 weeks?

A lot!

Here’s some recent stats from Cr8 Fitness:

Susan just completed 2- 30 second hangs from the bar on her first attempt.

Lindsey lost 7 pounds in the first week of S3.

and Roni told me she had just crossed the 11 pounds in two weeks!

It can be done, and YOU can be the one doing it!

Here’s what you need to start dropping that unwanted body fat:

  1. Create a calorie deficit – Gotta do it.  Burn more calories than you consume.
  2. Optimal nutrition AND exercise is the most efficient and effective way to accomplish the deficit.
  3. Green veggies, lean proteins and healthy fats form the foundation of a fat-burning plan. Starches, sugars and alcohol will kill your energy and the ability to burn fat.
  4. Resistance training and interval training. Get off the treadmill and get to work. You want to get lean, you have to earn it. Check out what Coach Dean has been writing about regarding aging and training.

Getting lean is simple, but it’s not easy. Take the steps every day to Make It Happen.

Don't forget on Memorial Day we'll be kicking off the day with the entire group at Cr8 Fitness training together at 8am. It will include some time outside so be ready. 

To Your Best Health,

Coach Nancy

1 The Twin Terrors of Aging

I think the effects of aging really hit me as I watched my grandparents bodies decline toward the end of their lives. They looked, and were, fragile. My recollection is that the first time I heard of Osteoporosis was in the context of my grandmother having it. It also occurs to me that these two were some of the hardest working people I ever knew; they had far from a sedentary job. They owned a small business, a bait and tackle shop in New Milford, CT. In the summers they would open at 5:00am and close at or often 7:00pm, and they were open every single day. Some of my fondest memories of my childhood were spending a week or two in the summer with them, as my grandfather had a route delivering bait and tackle, checking his chub traps, the shiner tanks sloshing around in his red International truck. There was a lot of manual labor involved. But even that wasn't enough to keep them from "The Twin Terrors of Aging" - Sarcopenia and Osteopenia.

twin terrors

Simply defined, Sarcopenia is the loss of muscle mass, and Osteopenia is the loss of bone density. These twin terrors have a cause and effect relationship on the aging process.

Losing muscle tissue (Sarcopenia) has been shown to cause a decline in your bodies ability to use glucose and a corresponding decline in insulin signaling and sensitivity. This becomes a vicious cycle, as a decrease in insulin sensitivity makes it more difficult for the body to grow and repair itself, which can lead to further muscle atrophy, which can lead to further decreased insulin signaling, and around and around we go. And don't miss the important distinction here. Muscle Atrophy is losing mass because the cell is getting smaller - this is largely reversible. But a muscle cell that dies is difficult if not impossible to replace. 

Bone mass has been shown to peak at about age 35 and decline with age. Our bones are living active tissue, and just like muscle if you don't give them much to do they will start to decline and you lose bone density more rapidly, which leads to Osteopenia, and can progress to Osteoporosis. 

And this leads to the frailty I saw in my grandparents - because of muscle and bone loss they became easier to break - they became fragile.

But let's back up a little. Why and how did this muscle and bone loss get started? While it might seem like it, nobody wakes up one morning after the "fragile fairy" visited, weaker and fatter. More than likely they have been experiencing a very gradual decline, which like a snowball racing downhill, becomes bigger and bigger as momentum gathers.

Have you ever been diagnosed with one or more of the following?

Hypertension - elevated blood pressure.

Dyslipidemia - abnormal amounts of blood lipids (triglyceride/cholesterol). In North America, this is usually hyperlipidemia - elevated cholesterol and/or triglyceride.

Systemic Inflammation - these can be measured with a Hemoglobin A1C and C Reactive Protein blood test, among others.

Insulin Resistance and/or Hyperglycemia (high blood sugar) - these were briefly discussed above.

Visceral Obesity - accumulation of fat around the internal organs. The InBody scanner at Cr8 Fitness is one way to get a measure of this.

Usually these disorders build on each other, and often lead to Metabolic Syndromewhich affects 1 out of 3 Americans.

Including, at one time, me. 

Yes. Yours truly had hyperglycemia, high blood pressure, elevated cholesterol, high visceral obesity, and if I remember correctly my A1C tilted toward the high side too.

Key word: HAD

So what can we do about it? 

That is the million dollar question, right?

Now I don't want you to get me wrong here. I am not a doctor, and I have a tremendous amount of respect for the hard work it takes to become one. There are realities of the system and constraints that medical professionals have to navigate and work within. But the cold hard truth is that much of western medicine is very broken.

If you look up the word "Medicine" in the Cambridge Dictionary, you will find the following definitions in the following order: 

  1. the science dealing with the preserving of health and with preventing and treating disease or injury:
  2.  a substance taken into the body in treating an illness:

I LOVE the words "preserving (health)" and "preventing (disease).

Yet I bet you if you asked, 9 out of 10 people would equate the word "medicine" with "drugs". And while there are certainly appropriate drugs to be taken in acute circumstances -  where would we be without penicillin? - I am talking about other kinds of drugs that function far differently.

In "The Barbell Prescription" Dr. Sullivan introduces a word, Polypharmacy, which he simply defines as "lots of drugs". 

It got me thinking. How many people do I know that take prescription medications regularly take only one?

Rarely do we see clients that are only on one med, usually there are three or four or more. Often we will see a diabetes drug (or two) paired with blood pressure medicine, maybe thyroid or statin thrown in, with a side of something to help indigestion, or just as likely constipation, caused by the other drugs. Prescription anti-inflammatory and SSRI's are also very common. 

Again, don't get me wrong. I am NOT "anti-drug", and recognize the necessity for these in certain situations. And I am not making a value judgement here, because I have no room to talk given my history.

But in my mind there is a crucial question and subsequent conversation we should be having. "What is this plethora of prescriptions doing to solve the underlying cause, rather than just covering the symptoms?"

Drugs are not like vitamins. You can have a Vitamin D deficiency. You do not have a Lisinopril, or Celebrax, or Zantac, or Cardizem deficiency. There is an underlying cause that is rarely being addressed simultaneously to the prescription being filled. 

And even worse is that some of these drugs can actually increase the rate of muscle and bone loss we discussed before.

Is that really healing? Preserving health and preventing disease? I think not.

Years ago I remember talking to a co-worker who had just been to the doctor. He said the doctor told him he was clinically obese, and if he got on a regular exercise program and good eating plan he could lose the weight, without drugs. But then he said (according to my co-worker), "Since I know you aren't going to do it, I am going to put you on X, Y, Z." I couldn't settle on if that was a bigger indictment of my (still unhealthy) co-worker or the doc. You decide.

Dr. Sullivan also pointed out an interesting thing about modern medicine. We don't generally don't die of syphilis and smallpox anymore. Instead we die of heart failure, stroke, myocardial infarction (told you he was a doctor) and dementia. And not when we are in our eighties and nineties. It's very common for any and all of those things to happen in our 50's and 60's.

I am not afraid of dying. But I have no desire to live longer if in reality it is just extending the length of time I hurt, don't want to move, and have no energy. And I am guessing neither do you.

So we've discussed one option to the "Twin Terrors" - drugs. Is there an alternative?

As an Athlete of Aging, I'll be you already know at least part of the answer.

We'll explore next time. Until then, take stock. If you take prescription drugs; Do you know what they are for? Do you know how they interact with each other? Have you discussed with your doctor a path to get off of any or all of them? If not, consider investigating these your homework.

Until next time,

Coach Dean

This post is second in a series called "Athletes of Aging".

Coconut Curry Chicken

This is one of the tastiest recipes. In fact I made this the other day for some winners of a weekly S3 challenge and my daughter was so excited thinking she was going to get to eat it. A little disappointment crossed her face when she realized she wasn't getting any. I did make it for the family the very next day. 

On top of this being super yummy, it is super easy. I use frozen chicken breasts. I bake them at 350 degrees with salt and pepper until done. That is usually 45 minutes. At the same time, I put in a pan of frozen mixed veggies with salt and pepper, and drizzled with olive oil. The veggies take about 65 minutes. In between the time when the chicken is done and the veggies are done, I dice the chicken. The chicken, coconut milk, and curry paste go into a deep pot on the stove. It heats up and then I add the veggies when they come out of the oven. Everything should be hot to serve by then. Be prepared for - Yum. 

Using leftover chicken or grilled chicken you can follow the recipe directions below. 

Coconut Curry Chicken

  • 2 Chicken breast, cooked and diced into bite size pieces
  • 1 Tablespoon Green curry paste
  • 4 cups of my favorite veggies ( I used broccoli, cauliflower, carrot, and onions)
  • 1 can of coconut milk

Sauté veggies until crisp tender. Add coconut milk and curry paste to skillet. Cook until simmering. Add in chicken. Garnish with chopped scallions or chopped cashews. 

Now don't tell everyone how easy it is to make, just enjoy the wonderful flavor of curry on the go. 

To your best health,

Coach Nancy


Ten Things you Might or Might Not Know about Coach Nancy

(in no particular order of importance or significance)

  1. I have three brothers and one older sister. My brothers are to blame for any competitiveness you see in me. They are also the reason for me being on the winning team of anything I play. My siblings and their families all live in or near Indiana, which is where my parents still live. I of course had to make sure I won the “moved farthest from home award”.
  2. I stalked Dean for about three weeks before he noticed me. Yes, I was a secret admirer. I wrote him notes and left them around where I knew he would find them. Eventually I fessed up and we’ve been together ever since. And of course, I won the award for “meeting my spouse in the most unusual way”
  3. Dean and I celebrated our 33rd anniversary this year. While I didn’t win the award for being married first in my family. I did win the award for having the most children. Tim, Jeff, Derek, Drew, Karalynn, and Amy. My youngest brother has since tied me with six children but I did it first!
  4. While I have worked in many different jobs, the longest was owning my own day care. I had this day care in two different states in three different locations. I operated the day care for almost 17 years. Again, I am the only sibling to own her own business.  I win that category as well
  5. When I met Dean my name was Nancy Carlson. Think about that for a minute…… My married name is actually Nancy Carlson Carlson. I just happened to fall in love and coaxed a man with my same last name to marry me. This makes for a very difficult situation when we tried to explain to our kids going to grandparents and Aunts and Uncles. They were almost all Carlson’s. So now I am winning and making unique impressions on more than just my side of the family. 
  6. In high school I played football. Yes, my brothers are responsible for the competitive edge. In fact I am so competitive, in my high school yearbook each senior picture had a list of accomplishments during their school years. I wanted my list to be long so I joined as many different clubs and teams as I could. If being well rounded was an event back then, I would have won. Some of the crazy things I did was be a Pom Pom girl, cross country, swim, French club, football, several plays, and other things that I can’t even remember.
  7. I was raised to love my God, my country, and my family. I remember so clearly the celebration of loyalty when our country turned 200 years old. I am still in love with this great nation. I am a patriot through and through. Sure I wish some things were different. There is not a perfect place on this earth.  I have so much joy in traveling around seeing all the great monuments and natural occurrences in the USA. I wish I could say I’ve been to all 50 states but I have not. In fact I have only been west of the Mississippi to travel to Texas, where Dean was stationed and our first son was born. If I could give out an award it would go to the best country ever.
  8.  I am a swimmer through and through. I swam competitively from 6 years old to high school. I love being in the water or near it. My parents have a small cabin in Wisconsin. We would stay there all summer as kids. My dad was a firm believer in making sure his two daughters could do everything his sons could do. (maybe that is where I get my competitiveness from). If I went fishing I found all the worms I would need, put the worm on the hook, as well as cleaned the fish too. I enjoy fishing to this day. By the way, I can drive a standard car and change oil because my dad made sure I could if needed.
  9. I would follow Dean to the end of the earth. There are quotes from the movie: Show Me the Money, “You had me at Hello” and “You complete Me”. That sums up Dean and I. He has always wanted to own his own gym. It was a no brainer when he suggested Cr8 Fitness. I was in. I would do whatever I could to make his dream come true. In doing so I have found my love of coaching. I was a shy kid. It would shock most people to know I talk in front of people. The Cr8 Fitness family has made me break out of my comfort zone in more than just this one way.
  10. God is a very important part of my life. I have gone through too much, seen too much in life not to think it was organized and put together by someone greater than myself. All that is good in me, is from God. I trust you see it.

I love my Cr8 Fitness family. I am so thankful you choose to train with us. The stories you’ve created because of stepping out of your comfort zone inspire me and the rest of your Cr8 Fitness family. Continue to Make It Happen.

Coach Nancy

Sarah puts Coach Nancy in the Spotlight

Things sometimes get turned around in life from the normal. It happened to me today as Sarah, a RockStar, interviewed me. Since I love to talk, I was able to manage. (insert smile here) Sarah is a RockStar in that she has trained with Cr8 Fitness for 5 years. Being a RockStar is more than the time she sets aside for training. It show commitment. It shows determination. It requires so much from each person that earning RockStar status is just that. Sarah is now a RockStar. Many of you have earned that title and many more are working towards it. Thank you Sarah for turning the microphone on me. 

I can't wait for another eleven years of memories. Looking back, Cr8 Fitness works and acts like a family. We work together for the good of the group and yet as individuals. We help and encourage through the best days and the not so best days. We pick each other up. We apologize when needed and move on. Cr8 Fitness is family and I am so glad you are here with us. 

Coach Nancy

Thank you Sarah for taking time from your work day to do this video.

Resistance Is Not Futile

This post is first in a series called "Athletes of Aging".

Nancy and I used to be huge fans of the TV series "Star Trek:The Next Generation". In the second season we were introduced to the Borg, a seemingly unstoppable collective of cybernetic organisms (how's THAT for displaying some ultra-geekdom?) whose phrase "Resistance Is Futile" has become a catchphrase in pop culture for any force which is deemed to be unstoppable.

But I am here to tell you that for those of us who want our best health and fitness, resistance in not only not futile, it is the best and most impactful of all.

The resistance I am referring to, is of course resistance training - training for power and strength. 

I have often shared with our expecting clients that being pregnant and delivering a baby is the hardest event many women will ever train for. It ain't for sissies, which is why they don't let men do it. 🙂

I have come to believe that while pregnancy is indeed one of the toughest events, there is one that is even tougher, for women and men.

Aging Well.

You see we are all going to get older, until we don't. But there is a big difference between being alive and living. Between having more days and making the most of the days you have. Between taking breath in and breathing life to those around you, for as long as you can.

I am going to do something that is not very popular these days. I am going to contend that there is a best way for the aging adult to train, and its foundation is by becoming stronger.

dumbbell

This isn't just my opinion. In the past few years there has been a virtual explosion of evidence, published biomedical evidence, that resistance training - training to get stronger, is key to slowing and even reversing many of the effects of aging. We don't have to get weaker, lose mobility and balance, and get fatter. We can actually gain muscle in our 40's, 50's, 60's, 70's and beyond, and reap the benefits that come with it.

Dr. Jonathan Sullivan, in his book "The Barbell Prescription: Strength Training for Life After 40", co-authored with Andy Baker, likens "every bout of strength training as a prudent deposit into a 'Physiological 401 K': saving strong muscle, hard bone, and full mobility for your retirement."

As we all know when it comes to our retirement savings, the earlier you start and the more consistent you are, the greater the benefits. It is absolutely no different in the "strength training bank of life". 

I am the first to recognize that strength training, more colloquially known as "lifting weights" is not the only form of exercise. And again I will contend it is to be the foundational modality of exercise, the "mother modality" if you will. We start with strength training, and we remain focused on strength training, now and forever. All other forms of exercise rely on this simple fact - you must be strong enough to actually do them. Yes, even walk. We strength train so we can do the other activities we enjoy doing, because when we are stronger, we can do them better. 

It's also why I like the term "resistance training", because we can create resistance in many different ways and with many different tools. Bands, dumbbells, kettlebells, leveraged bodyweight resistance with a tool such as a TRX suspension trainer, and many others. But there is another word we need to add to the equation - Progressive.

As in "Progressive Resistance Training". In other words we must consistently be seeking to increase the resistance - the load we are working against - as our body adapts to the load we are currently putting it under. Put simply, to get stronger, you gotta keep lifting heavier. At some point some modalities that may initially increase strength when you start doing them; yoga, pilates, biking, swimming - all wonderful things mind you, will no longer be able to add to the strength and muscle you already have, and certainly as not as efficiently as progressive strength training.

You will also note that I use the word "Training" very purposely. There is a huge difference between "Working Out" and "Training".  "Working Out" refers to what you do for exercise, but that is not training. Training encompasses so much more than that. 

Training is exercise that manipulates training variables (load, speed of movement, time under tension, rest periods, to name a few) as part of a long term program designed (purposeful word) to improve one of more of the general fitness qualities - Strength, Speed, Power, Endurance, Flexibility.

Training also includes what happens outside of the gym - recovery, sleep, stress mitigation, nutrition. We call this "The Other 165" - the hours you aren't in the gym exercising. You must treat those hours as seriously as the hours you are resistance training if you want to remain healthy, injury-free, and continue to progress.

What do you think of when you think extreme sports? The X-Games? BASE jumping? Cave diving? 

Extreme all, for sure.

But it's those brave souls who take on the ultimate challenge against an unbeatable foe (for who among us will ultimately cheat death?), who daily take up the mantle of training for their best life by continuously seeking to learn and improve, and to strengthen body, mind and soul, who are the most extreme athletes of all.

These are the Athletes of Aging.

Make no mistake, when you train, you are an athlete. You may not feel like one, or think you act or look like one, but you are. 

Embrace it.

Posted right in front of me is a note card that is titled "My Why":

To be as useful as I can 
To as many people as I can
For as long as I can

I'm not going to accomplish that sitting on my tail feathers all the time, and neither are you. 

It's time to join the resistance.

Get after it!

Coach Dean

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