Elite Masters rower, Master Fitness Trainer, & Author of KABOOMER: Thriving and Striving into your 90s. a Baby KaBoomer whom advocates wellness through toe-to-temple activities like a sport well-oared.
Wait, wait… I’m not sharing thoughts about a MARVEL superhero.
Rather, I share what I’ve heard and learned from an eminently successful KABOOMER. One of “us” who was born in 1956, who lives with diabetes and a heart stent, who is a COVID “canary in coal mine” survivor, a dude who has “no respect” for folks that refuse to wear facemasks to counter droplets. And a KABOOMER who is one of today’s birthday boys or girls – Thomas Jeffrey Hanks.
Happy Birthday, Tom! And kudos to your wife, Rita, for also slogging through your own COVID recovery…
This gent give a fanfare for common men and women in every performance. As a castaway, as an AIDS victim, as a challenged athlete who listened to his Mamma, as an inspirational CAPTAIN.
I’ll bet a Vermonter’s Heady Topper or Green Mountain liquid gold [“A” grade Maple Syrup] that Tom Hanks is NO stranger to any KABOOMERs.“You need to be able to get right something you’ve never done before” as he said, playing the role of studly USAir pilot Sully Sullenberger.
Tom didn’t play a US Navy Commanding Officer in Greyhound to suit me – yet I’m glad that he wore the “right” Captain’s uniform for his latest movie.
Other than offering 64 candle wishes for Tom, my purpose is to zealously champion what he offers about his actor’s “job”.
Plainly, simply: “DO THE WORK.”
With your work and instinct => Success may follow. Such is life as KABOOMER success isn’t guaranteed… “Earn this“, as he said with his last breaths in Saving Private Ryan. And, take this to your physical bank account:
“Believing in yourself will up your confidence and with confidence you will get better, faster.” – T. Hanks
Confidently DO THE WORK to get better and faster. Even when you realize, as he did in Apollo 13 that you, or “…we have a problem.”
At our Medicare ages, which Hanks will reach on July 9th, 2021; each of us has a little or not-so-little problem with which to cope. A physical challenge, or a medical condition, or a stressful kettle of fish to handle.
Do the work and stamininety may follow. Do your best to GET IT RIGHT, like Sully. Like “our” Captain America (and Lieutenant Dan too).
Adding to our many sad clampdown closures, Pamplona’s San Fermin Festival for Running of the Bulls is a casualty for the first time in ~ ninety years. No Summer Olympiad, no Navy-Notre Dame football game in Dublin, and now – – – no Bull Run.
I wish that we and I could say BULL Hockey and Horsefeathers to this “novel” virus.
That probably isn’t happenin’ for a while… Yet in a true spirit of never, ever wasting a crisis, I encourage many in our boomer generation to “take a bull by the horns.” Idioms can occasionally be troublesome. I recall South Korean youths in Seoul asking me why Americans say “hot dogs” for example. I can only wonder what those youths would think of horny bulls… Yet this action idiom should be powerful, rather than undeducible for us if we have the right filters and conditioning. If we:
Facing everything and rising [acronym F E A R] can be a challenge for us “at-risk” elders these days. Yet facing and rising, in the spirit of our early 19th century cowpokes, is appealing – yes?
Why shouldn’t we consciously move to sweat to boost our immunity with “good” cytokine messaging?
Why shouldn’t we prudently get sun-screened sunshine for our daily natural Vitamin D3?
Why shouldn’t we skip another segment of Mozart in the Jungle to hit the hay at a reasonable hour?
Why shouldn’t we chuckle a whole bunch, even if our grandkids’ antics are via zoom or hangout instead of ankle-hugging? Why, why seven stepped times why…
So, circling back to our Bos Taurus (bull) theme – PLEASE leverage these clampdown days to decisively deal with this unpleasant rodeo in your bespoke way. Dealin’ is darned better than denyin’.
Here’s to the next successful San Fermin Festival. Here’s to your bullish strength, stability, stamina, stretching, restorative sleep, anti aged sustenance, and stressing – NOT!
Today is one of my favorite, healthy days of remembrance. Although Hershey’s Chocolate is associated with our first National Chocolate Day, one could argue historically that this day was centuries in the making. Can you handle that?
Here’s to the revered Goddess of chocolate in Mayan culture – Ixcacao! And here’s to a World War II Norwegian pilot, Roald Dahl, who wrote prolifically, including Charlie and the Chocolate Factory. This clever book may be better known with Willy Wonka replacing Charlie. I think that Gene Wilder and Johnny Depp make me chuckle, whether they are WILLY or CHARLIE…
Why is July 7th and International Chocalate Day a fave of mine? Well, it isn’t just because ancient Mayans equated chocolate to fertility. Did I mention that “good” dark chocolate is considered an aphrodisiac?
Thanking the good healthy folks @ Biotrustnutrition.com, I offer this free advice about DARK chocolate (cacao).
It is actually cocoa which has our significant health and waistline-friendly benefits, as Aztecs believed in Xochiquetzal – their deity of fertility, flowers, and fruit – all good things (remember my group of clean-eating Vitamin P(lants).
Cacao or Cocoa contains up to three times more polyphenol antioxidants than trusted green tea (with its own potentially high concentration of catechin ECGC). Why? A natural compound called theobromine, a healthy alkaloid once which was once known as xantheose. If you wonder how this alkaloid came to be, the cacao tree is classified as a Theobroma. Please don’t be psyched out by the term alkaloid, or try to recall Freshman Chemistry class – it just means that nitrogen is bonded to elemental carbon, hydrogen, and oxygen in some useful way. Caffeine is an alkaloid cousin, so cocoa does contain a wee bit of caffeine. Note to self – consider the Dan Pink “WHEN” for your cocoa nibs snack! Theobromine has good fat loss properties, like appetite suppression. So, a small amount can help control hunger and address cravings for sweets. KABOOMERS remember portion control as an eat clean habit, plus they usually heed the counsel of author Judith Viorst:
“Strength is the capacity to break a Hershey bar into four pieces with your bare hands and then eat just one of the pieces.”—Judith Viorst.
Theobromine has the potential to heighten your fat-burning abilities. Researchers found that theobromine can increase fatty acid utilization during exercise, with potentially improved performance resulting. Insulin sensitivity benefits are also documented for this naturally occurring polyphenol. A very good thing! As is its sexy chemical triggering of serotonin and dopamine release when you eat dark chocolate.
Low Cal (maybe)!
Cocoa has very few dietary calories, unlike many “light” CHOCOLATE bars, or Ghiradelli milk chocolate CALORIC treats. Be a bit choosy, as reminded below with a Mae West humorous adage:
Clean Eating Comparison for 1 ounce (28 grams) of four Cacao products:
Unsweetened Cocoa Powder
Unsweetened Cacao Nibs
Semi-Sweet Chocolate Chips
Dark Chocolate, 70% Cocoa
22% of the RDI
4% of the RDI
12% of the RDI
30% of the RDI
Watch out – Mae West ?!
As you move down the “healthy” scale of dark chocolate (from highest to lowest cocoa content), you’ll find more unclean calories, refined sugar, less protein, less fiber (and fewer flavonols).
Now, TOO much of a good food item is NOT wonderful, as healthline reminds us.
I encourage KABOOMERS to UNDERcook their Keto brownies or other “healthy” snacks, as too much heat destroys some of the desired anti-oxidant properties we seek.
Now, to the performance benefits of DARK cocoa / cacao/chocolate –
Vasodilationsounds mystic, yet it just means that your miles of blood vessels relax to aid and abet cell nourishment. Think higher blood flow for your cardiovascular and skeletal muscular systems. Think “lower” blood pressure too!
As for cycling, or rowing, or running or swimming miles and miles, Science Daily offers:
“”We found that people could effectively exercise for longer after eating dark chocolate -something that’s not been established before in this way.”
Happy CACAO Day! Here’s to two divine beings – Ixcacao and Xochiquetzal. No big deals for KABOOMERs, just fertility, vasodilation and performance…
Here, hours after viewing a local fireworks show that DID happen on Independence Day, 2020; I jot some thoughts about big numbers and personal declarations of independence from MetS, obesity, and normalcy.
If my fellow party-goers want to surprise me with sparklers, trick candles, or someone svelte jumping out of my 90th birthday cake in February 2043 – I declare that I’m all for that! As Crowley and Dodge wrote in Younger Next Year, declaring, then pursuing a “kedge” can be life-extending. I think of diggers of the Anzac who returned to Gallipoli 75 years later. I think of nonagenarian “Boys of Pointe Du Hoc” who survived D-Day on June 6th, 1944, and returned annually to those Normandy cliffs – until this year when COVID nixed their Greatest Generation travels. I hope that you declare milestones, personal best performances, and stamininety because you CAN.
You may first think of daily STEPS when that number 10,000 is mentioned. There isn’t any mystical or magical tag associated with striding ten thousand steps from your sunrises to sundown. Dr. Yatano, the 10K-step originator, had his reasons, I suppose. What is important is the habit of moving at your proper intensity, perhaps 4-7 miles of “cross country” striding, depending on your stride length, naturally. Did you know that your system responds to the gentle weight-bearing movement of walking to decrease appetite? Swedish researchers coined the term gravitostat to describe this favorable sense and respond loop for regulating body fat.
Here’s another 10,000. Your lungs take in about 10,000 liters of air every day they are respiring. That’s about 2 gallons a minute. Our cardio-respiratory system taps oxygen in those breaths to absorb 5% or ~ 550 liters of pure oxygen each and every day. We are aerobic machines, if trained and maintained!
10,000 – Adult hearts pump about 10,000 liters of blood through those cardio chambers daily.
21250 – That the approximate number of gallons of blood that your kidneys filter every year. And those amazing kidneys produce about 530 to 730 liters of urine a year, assuming that you are properly hydrated and healthy, that is.
Circling back to Independence Day and big numbers, Mr. Coney Island, Joey Chestnut, gobbled > 21,00 calories from 75 (!) nitrate Nathans hot dogs and buns in just 10 minutes yesterday. As each “tube steak” has 280 calories, and 18 grams of unhealthy fat plus almost a gram of sodium, I wonder aloud how long Mr. Chestnut wants to live? As reinforcement for my query, sbnation also cited Chestnutt’s record for downing apple pies on a different day:
Record: 4.375 three-pound pies. Time: 8 minutes Calories: 26,040 Equivalent to: 44 Big Macs.
Now, that is a gross Fast Food Nation statistic! As Time Magazine reported about champion “binge” eaters, “don’t do this at home.”
Here’s to rational eating for stamininety! What’s your declaration of healthy independence?
Before I blog about interesting word pairings relevant to Stamininety; I bid sad adieus to 2 special people:
Comedian and all around “good guy” role model – Carl Reiner.
2. Para athlete [rower] and Guinness record holder – Angela Madsen.
Our crazy world now has big life holes that will be hard to fill. Yet streets of Heaven are better with its recent additions.
I grew up with shows like MARY TYLER MOORE in which Reiner had “wizardly” impacts. I was fortunate to collaborate with Angela for wounded warrior and “para-athlete” rowing for several years. These two folks lifted community spirits HIGHER!
Now – to our special KABOOMER word pairs or triads:
Higher and Hire
Weight and Wait / Weigh and Way
Ale and Ail
Eight and Ate
Blue and Blew
Chews and Choose
Chile and Chilly
Flew and Flu
Flower and Flour
Gene and Jean
Heal and Heel
Knew and New
No and Know
Morning and Mourning
Piece and Peace
Pear and Pair
Right and Write
Road and Rowed and Rode *
Soar and Sore
Waist and Waste
Week and Weak
My first serial homonym to natter on is – Road and Rowed and Rode. Some readers may note the sneaky inclusion of my favorite endurance activity :)…
I encourage KABOOMERS to tie on those good fitting and supportive running shoes unless you can run barefooted – and “hit the road, Jack “and Jill. I revere Ray Charles, yet Koach, encourage you to come back, rather than “don’t you come back” as Mr. Charles wrote and sang!
Even in our frustrating and variable clampdown, you can resourcefully and safely take to the road and trail. We’re focused on STAMINA for Stayin’ ALIVE after all! DO remember to invest a majority of your stamina activity – whatever you choose in “conversational/low-intensity MOVEMENT. Remember 80/20, please! Get on the road again…
And/or take your ROWED to greatness activity as pleasurable Stamina for STAYIN’ Alive. I’d wear you out if I shared all I want to share about Rowing as an awesome life-extending activity. Mixing up your endurance workouts and fun is important for most of us KABOOMEREs. Just keep this Wind in the Willows phrase by Kenneth Grahame in mind,
“Believe me, my young friend, there is nothing – absolutely nothing – half so much worth doing as simply messing about in boats.”
That’s what I’m writin’ about – Messabout …
And/or Rode. One more plug for KABOOMER hybrid activities: I bought my indoor rower from a 1988 Olympic sculler. He stressed that the “high turnover” for bike pedaling helped him with fast-twitch (Type 1) muscle recruitment. Amen.
Now, a final safety mention for this Homonym triad – if you, like many, dusted off your in-line skates/rollerblades – BE CAREFUL out there (remember Sergeant Esterhaus’ admonition on Hill Street Blues).
Fifteen years ago, today, Operation Red Wings in Afghanistan became the stuff of tragic legend, like the death of American hero Pat Tillman, yet on a larger scale. Even superbly trained Navy Seals and special operators can have bad days. And June 28th, 2005 was a very, very bad day.
Two weeks later, my wife and I toured the Punchbowl National Cemetery overlooking Waikiki on Oahu. We routinely visit Punchbowl (and the USS Arizona) to pay our respects when the islands are open for mainland visitors. This time, our tears flowed freely as bayoneted rifles were topped with helmets for the downed Army helicopter pilots and aircrewmen, and Navy Seal fins were topped with masks for the next day’s solemn memorial for fallen heroes. As the Honolulu Advertiser headlined, ‘there is no greater love.’ If you want to peruse a proud-to-be-an-American tear-jerker, pick up LONE SURVIVOR written by Marcus Luttrell.
There is are no bigger or better ideas that loyalty, service above self, and love of what our Grand Old Flag represents. I will never forget that day. As communities exist for connections and interactions, my personal tie to Operation Red Wings is via ErikKristensen, one of those nineteen heroes who passed away on an Afghan mountainside. He too was a denizen of Hubbard Hall as a Navy Oarsman at our US Naval Academy. I assert that some rowers make upstanding SEALS! This ABC NEWS article suggests that Erik was upstanding!
I put fingers to keyboard on this Paul Bunyan Day. Yet far more importantly, on this commemorative anniversary of Operation Red Wings and that former rower’s demise with another eighteen of America’s bravest.
As I committed on-line, and in-person, I nominate ALL KABOOMER sale proceeds that I can track to families and friends of military heroes (see https://wellpastforty.com/kaboomer-book-launch/ ) to be transparently passed to Veterans Foundations or to charitable organizations to assist them in their worthy missions.
You have my word. I never fired a shot in anger in my Cold War naval career. Perhaps that is my reason to assist as best I can. Perhaps that is why I coach some of America’s FREEDOM Rowers too. Certainly, I want and need to recognize those who ran to the gunfire in our very long global war on terror. If interested, please Join the Movement and my bookkeeping of your purchase(s) will set aside all these sales as charitable contributions – guaranteed.
Please bear with me for this major downshift here to a nomination of far-lesser importance and impact before closing. There just might be a downstream intersection between Heroes and Ideas…
KABOOMER: Thriving and Striving into your Nineties received a Summer Reading Nomination for The Next Big Idea Club. You may find out more about the Next Big Idea Club, at https://goo.gl/vW9WPe. Disclosure: I’m an original member of this Club.
Some of the Club’s fine non-fiction recommendations were cited in KABOOMER, such as Dr. Daniel Levitin’s Successful Aging which you know is a subject near and dear to my heart. soul and body. Such as Daniel Pink’s eponymously titled book WHEN for times to perform at your best and how to grab a “nappuccino.”
Summer Nominations are judged on three criteria to potentially become a “curiously strong” finalist:
3. Life-Changing (actionable).
Time will tell if this author’s contributions to worthy charitable causes are tiny or tremendous, or somewhere between.
Finally, here’s to our Heroes – everyday! There is NO “curiosity” in their strength and resolve. There is “no greater love.”
Does my title line make you think of that timely adult cocktail – the Quarantini?
Did you know that Margaritaville’s Jimmy Buffett, that parrot-head pride of Pascagoula MS. is a leading baby boomer? That’s right, a Christmas day bambino who arrived in 1946. I don’t know about his STAMININETY habits overall. Yet I do appreciate the mindful humor he brings to many – elevating “SPIRITS” like this:
“OK. Just wanna make sure you can keep it between the navigational beacons. Between the buoys, I tell you. All right. Well, it’s five o’clock. Let’s go somewhere. I’m ready, crank it up.”
It’s Five O’clock Somewhere written by Jim “Moose” Brown and Don Rollins.
This ‘ol Salt appreciates “NAV” beacons and you should too. KABOOMER is intended to be that beacon or guide for Medicare-aged folks like Jimmy and me. Staying between the “buoys” with 80/20 rules for clean anti-inflammatory eating. De-stressing over life’s hassles – small and large. Sleeping like a baby tonight and every night. Doing stability moves as accident insurance. And, safely “crank it up”…moving to sweat in mixed activities of daily life and exercise.
See, I did circle back to Mixology. Reputable researchers report that MIXED activities can be better than all-or-nuttin’ singular exercise. Here is an example, as written in your Stamina for Stayin’ Alive chapter of KABOOMER;
“Variety Is a Spice of Stamina Life (page 45) You might consider cross-training to mix it up so that efforts don’t become dreaded drudgery. I do. Some don’t and that is okay. Example: A shirtsleeve KABOOMER relative became a marathon runner. He jogged the same training route at the same speed month after month and year after year.
His good deeds were apparently at the“right” heart rates to qualify for the Boston Marathon in his age group. To train, he strapped on his shoes, put on his reflective gear, and ran that same distance course six nights a week (when not competing). Folks like him may be mentally tougher than I am, or they are better wired for discipline to get past drudgery of execution, day after day, month after month jogging, biking, walking, or swimming the same roadways, trails, or swim lanes for the same distances. Personally, I love a mix in my stamina activities. Routine is good, to a point, in my reckoning. You should be your own judge and jury. Experiment. Journal. Share experiences with your old and new friends. What works for them? What variety works for you to keep exercise fun as you avert aging? Sweat and heart rate are your stamina keys, not your obsessing over stick-to-it routines or choices of endurance activities.”
And another mix it up to elevate spirits example from PREVENTION Magazine (to which I subscribe and to which you might as well)…
“Change up your Fitness Routine to double your benefits…
Among 750 heart disease patients, those who routinely did both yoga and aerobic exercise saw TWICE the reduction in heart disease risk factors… Mix some of both into your exercise routine to boost mental, physical and vascular health.”
Amen. Good mixology counsel – in pandemics or good times – MIX to elevate your immunity. MIX to thrive and strive into your nineties.
I should learn about Destiny 2 – the electronic game by Bungie – in case our Grandson challenges me to “find mine.” Yet that is not my topic today. Life’s end game and perhaps a fitting KABOOMER epitaph is.
Destiny – I float this description from merriam-webster: “a great or noble course or end.” I like that dictionary’s linkage to “destination” for evident KABOOMER reasons.
To your Koach, a life well lived with stamininetyis a destination. Being the last one dancin’ is a destination. Thriving and striving is a journeyed destination too.
What about Lady Luck?
I’ve long shared one platitude that “fortune favors the bold”. And this one, “the harder I work, the luckier I seem to be.”
I am not a gambler. You may know my story why I’m not a chancey Koach… New Englander, ah yup…a puritanical upbringing… regular recitals of Ben Franklin’s aphorisms like a penny saved… I have more Yankee work ethic than I do lucky charm. I hope others see that I have more “DO” than “try not” as Yoda counseled:
My biggest gamble is ownership of American dreams with modest equity investments. We have gone to “Lost Wages”. Yet for us, “Vegas” was a chance to see splendors of Nevada’s Valley of Fire and the Hoover Dam rather than casino games. We loved our gentle canoe trip down the Colorado River from Black Canyon at the Dam’s base. And a “wager” for me to run a marathon with starting line temperatures in the mid-30s. When you are 13.1 miles from the Strip, then run toward it for an hour – you’d think that it would appear closer. Not! It wasn’t my fastest marathon, yet I hung in there when my goin’ got a little tough. I was well trained, so “chances” were pretty good that I’d make it to the finish on that windy and cold winter day.
My mention of equities and capital investments is a segue to that PHYSICAL 401(K) account that parallels a boomer’s fiscal/financial retirement account. You may appreciate those seven “S’s” that make up our munificent steps for stamininety. Remember them? Here’s a graphic:
So, what might your noble end or cause be? What is the quality of your journey to party past ninety? Just askin’…
It is sometimes fun to mix up the order of things – like our alphabet. What’s wrong with going from Z to A? Navy Admiral Grace Hopper had a functioning clock that worked “counter-clockwise.” Mixology can be good. Yet, Routine habits are often BEST!
Here’s a “Z” word that should be of KABOOMER interest – ZEITGEBER (time giver in German). Let’s focus on 2 aspects of daily RHYTHM –
Photic (all that light/dark, circadian rhythm and melatonin stuff)
Photic, even if I’m, not photogenic: I’m a morning person by nature and professional nurture. I may be lucky or fooling myself that light and dark don’t dramatically affect my naps or restorative sleep. Conversely, my wife cannot nap if it is light outside. Perhaps one day soon we’ll again be able to chase the sun or sunset at 35,000 feet and juggle jet lag for longer flights? For now, I do know that regular bedtimes (except on my teaching nights) are zeitgeber habits to hang my hat on.
Non-photic rituals: As I wrote in KABOOMER, Dan Pink describes WHEN and scientific timing hacks for KABOOMER life. I quote Dan in a NPR interview: “Our problem I think is that we focus very much in our lives. We’re very intentional. What are we going to do? How are we going to do it? Who are we going to do it with? But we give short shrift to the question of when, and it has a big role. It has a big role in health care, as you say. It has a big role in education. Even in sort of the day-to-day performance on the job, time of day explains about 20 percent of the variance in our performance on workplace tasks. So timing isn’t everything, but it’s a big thing.”
WHEN? is the type of zeitgeber question that KABOOMERS answer to form healthy habits to live longer and better.
Pardon the loaded title line of this post. What an interesting convergence of International Yoga Day, 2020’s Summer solstice and another great American Pie holiday – Father’s Day.
I couldn’t resist a Fit Bod leadoff today, as opposed to the Dad Bod memes we have seen and heard so often for the last ~ 5 years.
Now, some Dad Bod buzz is based on body mass index (BMI) which you may know that I disregard. Why? Dr. Quetelet’s 1840s model for body mass was based on skinny make convicts and conscripts. I’m not one of those and I’ll bet you are not either. I am one that is classified as overweight by that BMI model, though my body fat is very much in the low- teens “athletic range.” I hope that you know (both men and women) should be far more interested in Waist to Hip Ratios for reasons that verywellhealth.com explains…
Dad Bod benchmarks are more for GEN X guys – not us Medicare-aged Boomers. Yet, the Washington Post’s flowchart about mesomorphic Dad Bods might be of interest. An underlying aspect is pernicious white fat – particularly in central obesity. Joe, pictured here, has “dun-lap” disease and is a likely high risk for metabolic syndrome (MeTS) and/or cardiovascular disease – which is America’s top killer!
Longer days to [hopefully] be outside and Move to SWEAT are here! Let’s hope that we can make the most of them, rather than loitering in “home” isolation. Recall that SWEAT is a fine “A/C” system for us. Plus, it helps with detoxification of environmental pollutants which threaten us. And wait – there’s more about the healthy Eccrine sweat (rather than the panicky saddle-bag causing sweat). Did you know that we have our very own non-profit organization of SWEAT, officially labeled HYPERHIDROSIS? Yup – and that is a good thing… “Know Sweat!”
Moving to Yoga and Cobras on this International Day of Yoga recognition – I share that the Cobra pose spared my Quality of Life after I herniated my L5-S1 disk and while I awaited spinal fusion surgery. Seems counter-intuitive- yet my flexed lumbar region allowed signals down my sciatic pathway and limited muscle loss from loss of stimulation. Tradition has it that digestion improves, and that disease is shooed away. Not a bad role, or placebo in these pandemic days – right?
The Cobra, or if you like Sanskrit, the Bhujangasana, is marvelous for strengthening one’s back region, buns, and allowing nerve signals to flow “south” to large muscle groups of our legs. Dr. Weil’s website is among many credible online sources which highlights a serpent’s pose that helps us on our journeys to Stamininety. As always- ensure that your Medical Professional allows you to unlimber like a serpent!
Ladies – I intentionally focused on the other gender – just for today. If I help some menfolk in our age group get and maintain Granddad Fit Bods – with leaner silhouettes and lower WtHRs – you too should benefit. Trust me.
Happy Father’s and Grandfather’s Day! UNcoil your COBRA. and Move to Sweat in our longer summer days.