Mimic Morpheus for better sleep

Top of this fall morning!

I hope that you had windows open a crack if crisp weather is yours.

I’m lucky to get my New England tree and temperature fix!

Back to restful sleep. That uber-important quarter of our lives. Sleep 💤.

Most adults have episodic or chronic insomnia at some point(s). Not good 😦

Sleep deprivation can often be mitigated with a bit of know how and common sense:

Poor Richard would commend these viable hacks to improve restorative sleep:

Screen time limits- particularly blue tinted screens.

No texting as slumber time nears

Dozing to TV shows before pillow time

Big suppers or late dining / snacks

Missing a romp in the hay

No or nil nightcaps

Too warm bedroom temperatures

Skipping a warm bath or cool shower 60-90 minutes before lights out

Camomile tea?

Taking anger or stress with ya to bedtime

Missing a daily workout to get you to right “weary” state

Sleep obstructions (apnea)!

Benign prostate pressure on Guys’ urethras

And etc, etc.

Da Nile is not a sleepy river.

Sure, there are prescriptions that may serve as sleep bandaids. Sure, many post menopausal ladies have added challenges with hot flashes.

I advocate au naturel steps to counter boomer problems like poor sleep- until one has exhausted non-prescription regimens.

Don’t become exhausted.

Sleep is NOT overrated if you like to live longer and better.

Go get it- however you can.

Be well,


Our San Diego weather is toasty and I hope that we’re free of fires.

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Countering Jet Lag

This is a timely hack for jet lag as I start my haj home from Capetown, South Africa tomorrow evening. I hope British Airways’ old 747-400 can get me comfortably to London the next morning. Then I’ve got a long haul leg to LAX. And 6 am fitness lessons the next day.

Here’s what your Koach knows and feels for counters to crossing time zones.

– Pacific flights are a bit different if crossing the International Date line.

So, here is my shortlist of longhaul lessons:

1. Be rested enough but not too much. [I find that even 5-6 hour flights westward are tougher for me than eastbound when I’m tired or leaving late.]

2. Wear compression socks and work your feet and ankles as much as possible.

– Consider best possible legroom seats, if in cattle car class, so that your lower joints can sorta stretch out as if you were in bed.

If you can afford “economy plus” for flights more than 4 hours; this long-legged Koach suggests that it may be worth the upgrade cost to honor your body.

– Loosen shoe laces, and monitor your feet for swelling. You want to be able to tie laces after a lengthy leg!

– if you have a foot bar in your seat back – use it. If you don’t, elevate your feet on a carry-on item.

3. Don’t be too warm under those flight blankets as cooler is better for sounder sleep.

4. Take advantage of earplugs and eyeshades if they help you. [I like ambient noise and have nil issue with cabin lighting. After all, I’m a Navy guy].

5. Melatonin? I say yes- following timing and dosage recommendations.

6. Sleeping pills? Not for me. Possibly for you. Just consider your activity after landing. You don’t want to be groggy for either business or leisure.

7. Alcohol? Some say none. For me, I suggest moderation.

8. Water? You betcha! Better to have to climb over your seat mate for loo visits than to become dehydrated. Drink before thirst!

9. Tease your biorhythm into the destination time zone a day at a time before you go wheels-up? In theory yes. In my practical world – it rarely happens.

10. Listen to you body and know what’s coming. This is not business as usual – at all.

Rules of thumb: plan on an hour a day recovery cycle per each time zone crossed.

Eastward flights are a bit more wacky for me. Possibly as those cross country legs often have business or next day pleasure for me to hop into.

You just can’t mortally beat Mother Nature and your circadian rhythm. Go with the flow.


I recently read an article about jet lag which stated, “follow the sun.”

Great- if you have flexibility to juggle flight times. If not – do your best with items 1-10.

Plan, rest and relax to enjoy your 500 mph excursions.


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At Altitude…

Having a combo title with October’s National Seafood Month didn’t seem quite right. Though great wild fish, loaded with high concentrations of omega-3 fatty acids are to be headlined, fer sure.

I’m tapping away at a Denver-like altitude of 5,264 feet above sea level. Johannesburg is a high and dry place called “The City of Gold.”

Gold medals and altitude training do relate for reasons like howstuffworks offer:

” In order to cope with less oxygen available in thin air, the body produces more hemoglobin (the oxygen-carrying components of red blood cells). Having more hemoglobin/red blood cells [MAY] results in improved performance at sea level.

Most athletes I know who train at altitude offer 2 weeks as the time it takes our bodies to adapt for less oxygen when exercising.

Continuing, ”

Marathoner Ed Eyestone suggests that the “sweet spot” for altitude training is between 7,000 and 8,000 feet (2,133 and 2,438 meters), and many coaches believe that altitude training is most effective at the peak of training, near the date of a competition.

Purported benefits of high altitude training include:

  • increased lung capacity
  • increased lactic acid threshold
  • increased hemoglobin mass and red cell volume
  • muscles more efficient at extracting oxygen from the blood

…not all of these benefits have been proven scientifically. Still, many athletes and coaches have an “it can’t hurt” approach.  If you can accommodate 2 weeks of training at 7,000 feet before a major competition – reach high!


In my indoor rowing circles, rowers who complete a 2,000-meter time trial at 5,000 feet or greater get a ~ 6 second time handicap over sea level folks.  You may know that this 1% handicap for a 2K is huge on race day.  Just saying.


Be well at any altitude,



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Rise up for Active Aging Week 2019 #activeagingweek

“Live your Adventures!”

I received a message from our regional YMCA that 30SEP-06OCT is ACTIVE AGING WEEK.

Why is this week chosen as ACTIVE AGING WEEK?  A trivial pursuit answer is that this week aligns with October 1st – which is our International Day of Older Persons.

I love descriptors “active” and “older”.  How about y’all who are WELL PAST FORTY as I am?  Those two adjectives certainly beat “sedentary” and “OLD” – yes?

Cherish these brainyquote words from centenarian George Burns:



The Y advises that anyone over 50 years young gets FREE classes and services next week.

[Poor Frosty timing as I won’t be in town to take FREE classes].

I don’t know if this generous commitment by our San Diego Ys (all 18 of ’em) extends to other parts of our fair land…

Click on over to the main ACTIVE AGING website to consider other activities. 

This active ager appreciated what the Canada-based International Council on Aging does for folks in our “gray” demographic!  I applaud the ICAA’s mission to change “society’s perceptions of aging and improving the quality of life for aging Baby Boomers …”.

KaBoomers – go for the gusto – during this special week.  And…add an adventure every week thereafter.

BEAT “sedentary” and “old.”

Be well!


Master Fitness Trainer




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September Stretches

Greetings in early Autumn!

How much Stretching is enough to keep you supple and to stay safer from injury?

Golly, I wish my answer was simple.  Professionals’ answers vary.  Your stretching routines and excursions are based on age, chosen activity, and your balance. Why balance?  Well, as an example, a side-plank hold with reach through stretch motion requires balance -see https://youtu.be/O8K_i5dGe_c

If I am tight or sore – which tends to be every day that ends in a “Y” – I stretch.

As an AARP member, I peek at “my” large lobbying outfit’s website occasionally.  This stretch link did not disappoint me 🙂 and it was probably was worth my annual dues.

  • Many of us “mature” athletes recall when pre-exercise or sport stretching was opposite to what we preach and practice today.  Do you remember long, static stretches recommended before you worked out?

Today, most of us fitness pros advocate dynamic stretching before main workouts. What are dynamic stretches?  In short – you move, like lunging moves.  There are many to choose and tailor for your daily doings.  This youtube video gives you a good range of dynamic stretches to consider, then leverage.

Duh – your stretches should reflect your activity.  Runner’s dynamic stretches differ from rowers’.

Then, post workouts stretches are static, in which you hold a stretch position (with great breathing technique – btw) for 15-20 seconds. Redefine Strength shares this second stretch show.

Ranges of motion, proper breathing and balance are important.

Do not be in a rush, or skip your stretches, please!

Stretch_WordCloud_pigeon pose_Word Art 7.jpeg

Hey Dave, is it possible to stretch too much?  Probably – yet our muscles don’t mind if you have the time.  And DO make the time.

Be well,

Dave F.


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Weekend words from the “Austrian Oak”

Arnold Schwarzenegger, the Terminator and ex–Golden State governor, recently offered thoughts about youth, diet, and exercise imperatives.

Regarding his “see food” diet of earlier days, the Terminator offered that, “young get away with a lot of things.”


Heart surgery and added years (he is a leading-edge KaBoomer at age 72), are factors in his reflective and active efforts to remain healthy.

He doesn’t lift as “heavy” as he did when in body-building prime or movies.  Yet he lifts regularly.

He focuses more on plant-based nutrition.

And, he maintains hus unique joie de vivre.

Kudos, Terminator!  Check this MAXIM interview with Arnold if you resonate with his approach.

EAt clean, move heavy stuff regularly, and keep your sense of humor.  You’ll “be back.”



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Peaking performance – and Happy Autumn

Ahhh. the weather is cooler, which a Green Mountain man named FROST likes.  Yet this same dude selfishly likes longer days of Vitamin D.

So it goes for the seasons, with peaks of autumn color to come shortly.  As a Vermonter, I do love peeking at those colored maples and oaks in their prime time before winter sets!

Peaking? How about one’s performance peaks?

I am amidst a heavy volume period for training. This loading (aka exercise stress) demonstrably slowed my peak performance for a 5,000 rowing time trial this week.  NOTE to SELF – R&R means something special. Even more so when a guy who “races 66” is seat-racing younger athletes.

Thanks to Keith Edwards for this performance equation as a Frosty reminder:

Stress-Rest-Growth keith edwards

GET some REST to ROW and GROW faster!

While we’re peeking at PEAKs – here is a mind and matter model for athletes of all ages:


Citation: Samulski, Dietmar & Lopes, Mariana. (2011). Counseling Brazilian athletes during the Olympic Games in Athens 2004: Important issues and intervention techniques. International Journal of Sport and Exercise Psychology. 6. 10.1080/1612197X.2008.9671872.

Be well, Boomers!



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