Thanks, Coach! I’m certain to seek a fuller life, looking ahead to new challenges in my encore years. I’ll remember my Gap Year, as I’m sure that you will.
Let’s remember that too much of a good thing, too quickly may NOT be wonderful.
Your and my encore-age journeys for fresh, springy steps and motion should be deliberate, measured, and safe.
Today’s Wall Street Journal column by Anne-Marie Chaker offered some easing reminders to get one’s MOJO back in our great outdoors. Her summary observations and recommendations are totally in-stride with KABOOMER themes:
Get your Rest
Eat Clean nutrients
Include resistance training, and
Add variety as a good Mix-It-Up.
Should you desire or need a Coach, as Champion Dan Gable suggested, please reach out for your FREE Fitness and Wellness Orientation.
Sadly, our American killing field of Heart Disease is unlevel. Two statistical  examples of canted cardio-deaths are:
Males suffer more heart diseases than females.
African Americans die from heart disease more frequently than Whites.
As your Koach, I try to set an example of healthy heart living, with NO Smoking, exercise, clean eating, and de-stressing as much as humanly possible whatever life throws me. Recall from KABOOMER that Diets are a leading cause of death in America, Double Oy.
Both my Mom had Dad had congestive heart failures which accelerated their funerals. It is very likely that you too know someone near and dear whose heart health was sub-par.
Simple to say, yet regrettably hard to change our inherited or ingrained ways. Yet, yes we can as this dual NIH graphic suggests!
Heart Health is critical to your KABOOMER physical Banking for increased stamina and “stayin’ alive.”
Perhaps you, like I occasionally enjoy natural peanut (or another nut) butter on whole-grain bread. Satisfying macro-and micro-nutrients!
Let’s consider another and very important PB&J – that is Protecting your Bones and Joints!
I commend to you this PB&J February 1st blog from the National Federation of Professional Trainers (NFPT). Yes, you may recognize that blogger :).
Though it was penned for certified personal trainers’ focus, the blog’s PB&J themes are directly relevant to us KABOOMERs who intend to thrive and strive into our 90s – right?
“be aware of, and situationally suggest fitness and wellness steps to reduce older clients’ risks for joint pains, poor posture, “inflammaging“, or (a subclinical inflammatory readiness, manifested by elevated levels of pro-inflammatory factors) and potential broken bones. Heightened awareness is key, as this public health message stated, “At least half of the age-related changes to muscles, bones, and joints are caused by disuse.”
A client’s bone density is only one skeletal issue for “PB&J.” Another issue is to help improve a client’s biomechanics to reduce lifestyle-related risk factors while encouraging her or him to use motion, rather than lapse into “disuse.” Even an elder sneeze can cause a bone break if porous bones are weak.” Oy!
Keep up the appropriate impact exercise to maintain calcium density in those amazing “honeycomb” bones of yours. Do your best to maintain Collagen levels as you age.
Repeat after your Koach, “Disuse is an evil cause of “porous bones” aka osteoporosis. Be an “unbroken” outlier by protecting your bones and joints. KABOOM.
ps – Vaccinations matter for our common good.
PLEASE keep your eyes and ears peeled for accessible opportunities to “get pricked.” Help counter that darned SARS virus.
And – learn from a most compelling test case of what works – the National Football League. From a WSJ article today, medical and public health experts report that these four defensive factors help to keep us safe by lowering viral exposure risk:
Dr. Allen Sills offered, “We had to be more precise in our definition of high-risk close contacts because clearly transmission could occur outside those basic boundaries of time and distance.”
I am sincere in my offer to help you achieve your fitness and wellness goals, and to stay safe!
Test WP40 to # 41259 to “OPT-IN” for weekly KABOOMER tips.
Please Join our Physical Banking(PB) Movement by launching your entry to this Form:
What better day to pen healthy thoughts about Leche or Lait or Dugdh or Halav [or Milk] than today as National Milk Day?
America’s dairy farmers will love us more :).
True Dat: We humans are alone among mammals; consuming milk after our baby and early toddler phases.
Obviously, Mamma’s milk is a WHOLE FOOD with macronutrients, micros, and water to help a baby or toddler grow. Think of two key proteins: whey and casein. And carbohydrates. Plus vital CALCIUM. Consider the table of nutritional information here:
Three quick comments about those main proteins in milk:
Whey is quicker for humans to digest.
Casein is slower-acting.
Each has about the same replenishment merit after a KABOOMER’s athletic performance.
Sadly, some infants, youths, teens, and adults have trouble digesting natural milk. Our National Institute of Health suggests that 30 million to 50 million Americans may have this difficulty. Lactose intolerance from cow’s milk and possibly other dairy products can be problematic. If a human’s small intestine [“gut”] produces insufficient amounts of an enzyme called Lactase – bloating, gas, diarrhea, and other side effects happen when milk’s sugar isn’t absorbed. Oy.
Intolerance is NOT Equal!
We have more trouble with lactase production and digesting milk’s lactose as we age. Some ethnic groups have it tougher. Some unfortunate folks with digestional problems, perhaps Crohn’s Disease have sadder experiences with dairy foodstuffs. And, some folks enduring cancer treatments may also have higher
I worry if folks think that “substitute” milk – such as almond or soy “milks” are relied upon for macronutrients. These “healthy” substitutes usually lack the quality and quantity of protein macros that the real thing offers. Micros – generally – yes. Macros – not so much… Please be a canny label reader to know what you’re ingesting.
For the majority of baby boomers – Dairy products are wonderful nutrition. Think Bone Density, particularly for lady boomers. Think of Muscle metabolism. Think Energy Density of foodstuffs.
If you asked a National Team rower what is a near-perfect drink after a tough practice – you’d probably get the answer – Chocolate Milk. Guess what Koach Dave drinks after a tough session or between multiple daily workouts? Right you are.
You can choose a low-fat version of an excellent replenishment drink if wanted or needed. I enjoy my 2% fat chocolate milk – regularly. Low-fat milk has a great ratio of protein to carbohydrates. And, it tastes good to me.
What about raw, unpasteurized milk? I have trouble digesting raw milk. I believe that others, like author Mike Geary, can drink raw milk safely (without high alarm for bacterial infection). We got to now from forbears that drank raw milk before Louis Pasteur and Franz von Soxhlet did their “heated” magic 130 years ago.
Tuberculosis was a demographic killer!
My choice? I’ll stay with pasteurized milk that is WITHOUT added chemicals.
On the subject of other beverages: many folks have bought into a”DRY” Januaryfor possible health reasons. More power to those who choose to skip a social cocktail or a post-workout brew. Do Blue ZOME centenarians generally go DRY in their January months? I think not. The root question for each of us is this:
What is our motivation for imbibing?
If COVID and dark wintry days cause an adult to experience downward moodiness, then a Dry Month can help some skip alcohol and a coping crutch.
As Satchel Paige offered, moderate, moderate, moderate... I once read of an American centenarian’s approach:
Have one social drink a night. So make it a GOOD one :).
If you’re a podcast fan, here are some newaudio chats between some great hosts and yours truly.
Yes, the titles seem a bit eclectic.
Yet I’m still the same KOACH…
Aging Greatfully: Dispatch PAIN in the pASSt (Thank you Holley Kelley for a redux session)
Number Seven is the most popular number picked when folks are asked to name their FAVE… Pinball machines and dice games often celebrate LUCKY SEVENS…And there is even a ballad called LUCKY SEVENS by The Mechanism band:
“Well, the Lucky Sevens, they rule the streets
The dice are loaded an’ they play for keeps
The fire burns bright
In the cool, dark night
When the Sevens are in luck.”
Let’s ponder 7 Sevens with relevance for KABOOMERS on this ultimate day of a calendar year which many sources offer was horrible, awful, and tragic. Let’s create our own luck, good fortune and rule our streets as we play for keeps!
Unplanned pandemic deaths of both commoners and big-name personae added up to natural mortality causes to make 2020 a deadly numbers year. Since Thanksgiving, our great nation has said goodbye – every day – to mortal numbers that exceed either Pearl Harbor or 9/11/2001 World Trade Center deaths.
I tried to do my part with public service announcements in this weblog and in varied podcasts for HANDS, MASKS, and SPACING [H-M-S].
I suspect that many who dislike these personal privacy matters will queue up for vaccines just the same when their category is called upon?! Short term symptoms and long-tail awful afters make COVID-19 our once-a century plague. But I digress . . .
On this Seventh Day of Christmas – even if you can’t locate:
Credit: Matt Cook on Dribble
Our First Seven – let’s start with those “7 S” elements of your KABOOMER’s Physical Bank. Six pluses and one thief – STRESS.
Credit: KABOOMER: Thriving and Striving into your 90s
2. Seven #2 – The 7 Deadly Sins. Many boomers remember Gilligan’s Island as do I. One of 2020’s big names CoVID-19 deaths was Dawn Wells: the actress who played Mary Anne in that hit show. Do you buy into a linkage of 7 Gilligan’s Island castaways to the “Seven Deadly Sins” as fact? Even a trusted radio channel (NPR) argued for a dark side to this comedy.
Mary Ann represented ENVY as a Sin. Do you know what Koach Dave offers about this sin?
Don’tEnvy or covet other’s success or good fortune.
Do invest and gain your unique assets for your own physical bank. And, be grateful as you build your chart of accounts.
NPR writer, Lindsay Totte, made a key observation which reflects Tom Cahill’s “YOU VERSUS YOU” predicament which many find in themselves,
“…each of us has our own inner Gilligan, that sweet-natured, well-meaning part of us that
always sabotages us from getting what we really want.”
Perhaps we can ask ourselves 7 questions as we start the Roaring 20s tomorrow on 01/01/2021:
What do I really want?
What stands in my way from gaining that?
How can I look at the man or woman in the mirror as a Gainer? Note: This Gainer meaning comes sfrom the Cambridge Dictionary, rather than the Urban Dictionary! I’m not speaking of weight gain…
Am I committed to working on my livingto100 calculator?
Will I lower my fitness age to party past ninety?
Do I place as much focus on my Physical Bank accounts as I do on my fical 401(K) accounts?
Do I live a Stamininety mantra that MOTION is MEDICINE?
3. Third Seven (not to be confused with that regional bank – Fifth Third…)
Mimic Morpheus with about seven hours of restorative sleep. Reboot your Sleep habits with KABOOMER hacks, and/or check out credible Sleep Science!
4. Seven Characteristics can keep you STRONG, emotionally STRONG, to max out your Mind-Body-Alignment (what your Koach called “MBA”). Consider these 7 KABOOMER life skills that can help you and me in our activities of daily life:
c. Self Realization
f. Humor, and
g. Be Like CELEBS(see your Stress-not Chapter of KABOOMER for details).
5. Seven possible Epitaphs of Luminaries who departed us in 2020:
“In the standing on one leg with eyes closed test, men and women were able to hold the position for less than two seconds were three times more likely to die before the age of 66 than those who could hold it for 10 seconds or more”
f. Shoulder Girdle Strength –
g. Crunches or Bent LEg Situp (or equivalent Core exercises if a KABOOMER has lower back issues)
7. Seven Work(out) from Home Necessities
a. Sweatpants (the new office casual attire for Pandemics)
b. Non-BPA water bottles
c. Comfy and cozy slippers or wild socks
d. Get outside for your Vitamin D3 – whenever, wherever…
e. Get in touch with Nature
f. Take warm, Epsom-slat baths (adding essential oils if you desire) – 90 minutes before shutout time
g. Celebrate each daily orbit as best you can while acknowledging that you can’t change why bad things can happen to nice folks.
I wish I was in Pasadena for a Tournament of Roses spectacle tomorrow. Shucks. And, the Rose Bowl may be re-christened the Yellow Rose of Texas Bowl – Shucks again.
Tomorrow is a blessed WRAP! Peggy Noonan’s premier summary of a most horrible year can be read here. Yet, KABOOMERs are glasses-half-full types, and we NEVER WASTE CRISES…
Here’s to vaccines, public health, America’s common good, gratitude, and KABOOMing in our imminent New Year. And – here’s to your Significant leverage of MOST THINGS SEVEN (skipping ENVY as a Deadly Sin) to Party Past Ninety.
As always – Join the KABOOMERR Movement by texting WP40 to #41259.
Thinking of December sixteenths in history – I can pinpoint two extraordinary anniversaries that still impact our topsy-turvy world…
Brewer patriots had their Boston Tea Party in 1773. We know what those rebel yells led to!
The Battle of the Bulge began on this date in 1944 around the quaint town of Bastogne, Belgium. When life was precarious for our fabled, yet outmanned and outgunned 101st Airborne, General A. McAuliffe offered one of the mojo mottos of all time – “Surrender? NUTS!”
That, as we look in our rearview mirrors, is history. Now, a rhetorical query time . . .
Is there a Better time spot to start our own EXTRAordinary history channels?
Think of these pandemic Christmas, Kwanzaa, Hanukkah, and Festivus days as best ever times to establish the important differences between ordinary and extraordinary performance.
If not me, who? If not now, when?
Recall how I differentiated between two notional Baby Boomers – Decent Deb and Great George in KABOOMER.
Sure, Decent Deb did her minimum and hoped for better days. Great George stretched for a little bit EXTRA to stay EXTRAordinary.
George’s Gym or Fitness Age is far lower than his calendar age. And that can be exciting personal history.
Many of us can stretch out to build our extraordinary physical banker portfolios too! Trust your Koach.
Listento your Koach, too, finding discretionary time to invest in an information-rich podcast or two. We could be seeing an added DECADE of your personal history – and a quality-filled history – as your Physical Bank Portfolio grows. KABOOM.
This podcast is also available on other major podcast portals – Apple, Google Play…
My analog calendar advises me that we’ve got just eight days and a wake-up until Christmas 2020. What better time will there be to write your non-fiction greatness?
Be a KABOOMER EXTRAordinaire! Strive to be a Great George. Find your “NUTS” chutzpah like McAuliffe did. Yes, You Can!
Yesterday’s “300” weblog highlighted ways to emulate Spartans’ RESPECT and HONOR in order to help us weather this pandemic – together.
Today’s Part 2 for the number 300 is about a KABOOMER’s daily energy equation to favorably impact her or his Physical Bank Account:
Estimated Calorie Requirements (in kilocalories) for Each Gender and Age Group at Three Levels of Physical Activity.
Gender Age Sedentary Moderate Very Active Activity
2,000 – 2,200
2,200 – 2,400
2,400 – 2,800
Source: HHS/USDA Dietary Guidelines for Americans: 2005
A difference of Three hundred dietary calories (KCAL) at the end of a day can lead to a sustained shedding of 1 pound of dangerous white fat in 2 weeks. Two pounds a month is possibly 24 pounds a year in theory. Spoiler alert – No Madison Avenue quick fixes or elixirs are needed.
In practice, a combined little less intake and a little more thermogenic output (from activities of daily life, N E A T, restorative sleep, and exercise) can lead to disciplined and “keep it off” loss of evil fat.
Working this very manageable daily change is good at any time of year, yet positive change is especially poignant in the Winter Holiday seasons such as our abnormal 2020 Holiday season which starts next week on GOBBLE until YOU WOBBLE DAY….Don’t fall into a happens-all-too-often trap as endorsed by one lifestyle expert, Mae West…
Too much good food at a feast is NOT wonderful. Rather, Good food is wonderful when just enough is eaten and enjoyed.
Avoid fatty weight gain through the Holidays
Plan the volume, intensity, and tempo of your regular workouts to impact that energy equation, and
Establish healthy portion control and clean eating habits to lose weight from central obesity tendencies.
Folks who study diets and lifestyle state that an average adult gains two pounds from each Winter Holiday season. Oy!
It’s not just your Koach that asserts it is possible to avoid fatty weight gain from Turkey Day through Twelfth Night each year. A certain University with VERITASas its motto, named after John HARVARD, offers prudent and practical fat avoidance hacks: Note to selves, “it would take approximately eight minutes of walking or four minutes of running to burn off the calories in 5 tablespoons of gravy.”
As you may recall from KABOOMER, experts suggest an 80/20 rule for a viable ratio of clean-eating days to less stringent and more festive days – episodically. About 4 Days as “good girls and boys EATING TO LIVE”, then one day for “living to eat” make for a working “300” Plan over time.
Feast Days are our fine days to sip extra cool clear water regularly, munch on very low-calorie and low-GI fruits and vegetables, and repeat after Koach: Portions, Portions, Portions! Remember that it isn’t the entree that is loaded with less healthy macronutrients of fat and simple sugars. It is the side dishes, trimmings, and most desserts!
Savvy folks at Shape.com offer effective circuit workouts to offset one’s possible Holiday demi-binge. Row Houses offer Turkey Burn Hours of Power. I am honored to lead one of those Burns next Thursday in Solana Beach, CA! Come for the Playlist – leave with at least a 300 KCAL offset to the Feast!
A fine summary from our National Institute of Health is germane. As a taxpayer – I’m fine with quoting at length 🙂 to help your kin and you work that 300 ENERGY BALANCE throughout this Holiday season.
“…you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain YOUR healthy body weight.
Here are some ways to cut 150 calories (ENERGY IN):
Drink water instead of a 12-ounce regular soda
Order a small serving of French fries instead of a medium, or order a salad with dressing on the side instead
Eat an egg-white omelet (with three eggs), instead of whole eggs
Use tuna canned in water (6-ounce can), instead of oil
Here are some ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150-pound person):
Walk two miles
Do yard work (gardening, raking leaves, etc.)
Go for a bike ride
Dance with your family or friends.”
Here’s to your best possible Holiday season.
Mastering your personal Energy Equation will help you party past ninety. Trust the NIH and me!
ps – send me a note via the Contact form below if you’d like a BUY ONE GET ONE[B O G O] Holiday special for a great KABOOMER read.